Kuwandisa kunoshaya hama.Kunyanya kudya mavhitamini kwakaipa pane kushomeka

Panguva iyo mamiriyoni evanhu ari kumhanya-mhanya kutora mavhitamini ekuwedzera, kune rimwe divi rakashata, iro vashoma vanoziva, kusanganisira anatomist uye chiremba anovhiya Chris Tolkien, anoona kuti vazhinji vavo vanopedza nguva yavo pazvinhu izvi uye vamwe vanogona kuzvikuvadza nekunyanyisa. kushandisa maSupplements aya.
Muna Mbudzi 1912, boka revarume vatatu nembwa gumi nenhanhatu dzakasimuka kubva kune imwe nzvimbo iri kure kumabvazuva kweAntarctica kunotsvaga nhevedzano yemakoronga mazana mashoma emamaira kure.
Mwedzi mitatu murwendo irworwo, murume mumwe bedzi, Douglas Mawson, akanga adzoka, ganda rake rakanga richisvuuka uye bvudzi rake rakanga richidonha, uye akanga arasikirwa neinodokuva hafu youremu hwake.

Mawson akarondedzera udzame hwerwendo urwu, urwo Sir Edmund Hillary vakazorondedzera se“nyaya inoshamisa kwazvo munhoroondo yezvakawanwa munzvimbo dzepasi apo munhu mumwe chete akapona”.
Mwedzi mumwe murwendo, mumwe wevarume vatatu nembwa nhanhatu zvakasveerera mugomba raiva netende nemimwe midziyo yokuwedzera yorwendo rwacho, uye hazvina kuwanikwa.
Mushure maizvozvi, Mason nemumwe wake Javier Mertz, avo vakapona naye, vakatanga rwendo rwekudzokera kubhesi, kwavakadyiswa zvakasara zvembwa navo.
Mushure memavhiki mashoma, Mertz akatanga kuita manyoka uye kurwadziwa nemudumbu, ganda rake rakatanga kusvuuka uye bvudzi rake kudonha, uye akafa mazuva akati wandei gare gare mukusagadzikana uye delirium.
Nepo Mawson aivewo achirwara nezviratidzo zvakafanana, sezvo pasi petsoka dzake dzakasvuuka nenzira yekuti ganda raive munzvimbo iyi rakaita se "rakaora uye risati rakura," sekutsanangura kwaakaita.
Nokudaro, kutambura kwakaitwa nevatsvakurudzi vekare nevafambisi vezvikepe kwaiva kukurudzira kwekuita tsvakurudzo yekutanga uye zvidzidzo zvevhitamini uye zvirwere zvinotambudza vanhu nekuda kwekushaiwa kwavo mavhitamini aya.
Pakutanga kuona, bhuku raMawson rinoita serinotaura imwe nyaya yenzara pamwe nekushaikwa kwezvinovaka muviri.

Zvisinei, kutaura zvazviri, tsanangudzo yaMawson yezviratidzo zvake inenge ichishanda pakutsanangura zviratidzo zvekunyanya kuwandisa kwevhitamini A, iyo inoratidzika kunge yakaitika nekuda kwekudya chiropa chembwa, sekudya zvisingasviki magiramu zana echiropa chembwa yeEskimo. chingava chipimo chinouraya kumuongorori ane nzara.
Kunyange zvazvo Mawson akararama pashure perwendo irworwo kusvika pazera remakore 76, nyaya yake inotipa nyevero yokuti mavhitamini anogona kuva nengozi kuutano hwedu.
Uyu mushumo unobata zvese zvatakadzidza nezve vitamin supplements mumakore mashoma apfuura.
Kana munhu aine utano hwakanaka uye achigara munyika yakaita seBritain, kunwa mavhitamini akawanda uye kuwandisa kwemishonga inorwisa mabhakitiriya kunogona kupfupisa upenyu hwake.
Kazhinji yenguva uye kune vazhinji vedu, aya mavhitamini ekuwedzera haana hutano kwatiri, kunyange vazhinji vedu tichishandisa mari yakawanda pavari, uye vamwe vanogona kuvimba zvakanyanya pavari, kubva pakusimbisa bvudzi kusvika kune hutano hwemuviri.
Ndinoda kupinda mune izvi mune zvimwe zvakadzama, chokwadi, makambani anogadzira aya mavhitamini ekuwedzera haabvumirane neni pane izvo. Saka nei tichifunga kuti izvi zvinowedzera zvinobatsira kwatiri tobva tazvitora?
Mavhitaminzi akakosha muhupenyu hwedu, uye kune nhamba huru yevanhu - kunyangwe muBritain zvakare - vanobatsirwa kubva kune mamwe marudzi emavhitamini ekuwedzera. Nekudaro, ma generic multivitamin mapiritsi anouya pamusika uye asina kudzorwa anongopfuura kutambisa mari.
Dambudziko nderekuti isu tine hanya zvakanyanya nezvevhitamini, kutanga nenyaya dzinotyisa dzatinonzwa nezvedambudziko rekushaikwa kwevhitamini, uye tichipfuura nekuverenga zvakanyorwa kumashure kweiyo cereal lunch box "cornflakes" yehutano hwekudya, uye kupera naPlinos Pauling. , nyanzvi yemakemikari yezvipenyu yokuAmerica iyo yakahwina kaviri Mubayiro weNobel. Yaida kuti vhitamini C inwe muhuwandu hwakakura kwazvo.
Kuita kuti zvinhu zviwedzere kuipa, avo vanotitengesera izvi mavhitamini ekuwedzera muzvitoro uye vanozvitengesa kwatiri nemafungiro asiriwo ekuti kana mashoma emavhithamini aya achibatsira, chokwadi akawanda acho achava nani.

Mubairo weNobel Linus Pauling akanga achitora vhitamini C yakawanda
Ini ndaiziva mazita emavhitamini asingazivikanwe kunyangwe ndisati ndadzidza mushonga, sezvo ndaigara ndichifarira kuona mhando dzemaindasitiri ezviyo zvemangwanani "cornflakes" zvine mavara mazhinji uye zvinonaka zvinotengeswa nekushandisa mhuka dzekatuni uye kusimbisa mune izvo zviziviso kuti ndizvo. "akapfuma muvhitamini nemamineral."
Zvinofanira kubvumwa kuti ichi chikafu chemangwanani chakapfuma muvhitamini nemaminerari yaive imwe yeakanyanya kukosha uye ane pesvedzero akajairika kupindira kwehutano munhoroondo, sezvo ine yakajeka mhedzisiro yakanaka kunyangwe muEurope.
Saka, kana vanhu vasingafaniri kudya chiropa chembwa muAntarctica, kushayikwa kwevhitamini A mumuviri kunowedzera zvakanyanya njodzi yekupofumadza, uye kufa kwevana vazhinji kubva kugwirikwiti uye manyoka munyika dzichiri kusimukira.
Nokuda kweizvi, World Health Organization yeUnited Nations inokurudzira kutora mishonga chaiyo yevhitamini iyi, uye inonyevera kuti kuwedzerwa kwemishonga kunogona kukonzera kukanganisa kwe fetus mukutanga kwepamuviri, pamwe chete nezvimwe zvinetso zvehutano; Nokudaro, mavhitaminzi anogona mune dzimwe nguva kuunza kuchinja kukuru kwehupenyu hwehupenyu.
Nyaya dzakadaro dzinoita kuti pave nemafungiro akawanda ekubatsira kwevhithamini kune utano.

Kunyangwe iwe wakambonzwa nezvake kana kwete, Linus Pauling anga ari pesvedzero yakakura kwazvo muvhitamini netsika inovaka muviri, hazvigoneke kufungidzira chero munhu ane chiremera kana kuvimbika kupfuura iye.
Akahwina mibairo miviri yeNobel, uye akanyora bhuku muna 1970 umo anotenda kuti vhitamini C yakawanda inogona kushanda mukurwisa furuwenza, kenza, uye zvirwere zvemwoyo, pamwe neutachiona uye matambudziko ekudzokazve.
Pauling akanga achinwa vhitamini iyoyo nemazana enguva yaidiwa, uye akararama kusvika padanho repamusoro rehupenyu kuti aone vazukuru vake vakawanda vakamupoteredza. Aivewo shasha yekushambadzira kwevhitamini, izvo zvakabatsira mukukura kweindasitiri inotsigirwa nekutenda kuti kuwedzera mamorekuru aya mukudya kwedu kunobatsira mune zvese.
Zvisinei, pane kuvimba nezvinotaurwa nemunhu mumwe chete, kunyange zvazvo vaine kuvimbika mazviri, tinofanira kutarisa migumisiro yezvidzidzo zvinoongorora zvinoitika kune vanhu vanotora mavhitamini aya ekuwedzera kwenguva yakareba yehupenyu hwavo.
Kutarisa chidzidzo chimwe chete kwaisazopindura mubvunzo wekuti mavhitamini ekuwedzera akanaka kune hutano. Zvidzidzo izvi zvinotarisa zvakanyanya pane zvesainzi, uye zvinogona kunetsa kuratidza kupokana kwezvido pakati pazvo.
Kuti tipindure izvi, tinofanira kufunga nezvezvinozivikanwa se "tsvakurudzo yakaongororwa," umo masayendisiti akazvimirira anounganidza data rese rinowanikwa uye oriongorora zvakare kuti apindure mibvunzo mikuru.
Antioxidants
Vaviri veaya masayendisiti vakati: "Hatina kuwana humbowo hunotsigira kutora maantioxidant ekuwedzera ekudzivirira kwekutanga kana kwechipiri kwechero rudzi rwechirwere. Beta-carotene uye vhitamini E zvinoita sezviri kubatsira kuwedzera kufa kwevanhu, sezvinoita kuwedzera kwevhitamini A.”
Masayendisiti maviri aya akawedzera kuti: "Zvakakoshawo kuti antioxidant zvinovaka muviri zvionekwe sezvigadzirwa zvekurapa izvo zvinofanirwa kuongororwa zvakaringana zvisati zvaiswa pamusika."
Izvi zvinowedzera zvinoonekwa semagadzirirwo emaprobiotics ane simba, asi haasi pasi pemitemo yakafanana nemishonga, saka panofanira kunge paine chirevo chenyevero papakiti kana paine chirevo chekuti izvi zvinowedzera zvinokuvadza kwatiri.
Mubvunzo unotevera ndewekuti nei izvi zvinowedzera zvichikuvadza hutano hwedu.
Zvakaoma kuongorora data pane izvi zvinowedzera, muchidimbu nekuti mavhitaminzi anomiririra boka rakasiyana remakemikari.
Ndichaisa izvo vanhu vanodana kuti "mamineral" muchikamu che "vitamini." Ivo vanofanirwa kunge vari mukudya kwete zvesimba, asi kuita kemikari mabasa ema enzymes mumetabolism yemuviri, kugadzirwa kwesero, kugadzirisa matishu uye zvimwe. maitiro akakosha.
Kune zvakare hukama pakati pevhitamini A uye kuwedzera kwechiitiko chegomarara remapapu mune vanoputa. Kuwedzera kwe zinc kunobatanidzwa nekuderera kwehutano hwemuviri. Kune zvakare hukama pakati pehurefu hwekunyanya kutora manganese uye kuitika kwemhasuru uye kusagadzikana kwetsinga kune vakwegura.
Zvinova zvakanyanya kuoma kana zvasvika pakutora musanganiswa wezvese mupiritsi rimwe. Semuenzaniso, zvicherwa zvakasiyana zvinokwikwidzana kuti zvitore. Kana iwe ukadya yakawanda ye calcium, haugone kutora iron. Kana ukamedza simbi yakawanda, hauzokwanisi kutora zinc. Kana iwe ukatora vhitamini C, izvi zvinotungamira mukuderera kweiyo iron level.
Ngozi yacho haisi yekudya yakawandisa yechinhu chimwe chete, asi inogona kutungamira mukuderera kune njodzi kwechimwe chinhu kunyangwe chiri chingori chekuwedzera kwauri.
Asi ndepapi apo vanachiremba vanorumbidza mushonga wokuwedzera? Sangano reNational Institute for Health and Clinical Excellence rinokurudzira kuwedzera kune mamwe mapoka evanhu vari panjodzi yekushaya basa, kusanganisira:
Folic acid yevakadzi vose vari kufunga kubata pamuviri uye vane pamuviri kusvika pavhiki yegumi nemaviri yekuzvitakura.
Vitamin D kumadzimai akazvitakura, amai vanoyamwisa, vana vanobvira pamwedzi mitanhatu kusvika pamakore mashanu ekuberekwa, vane makore 65 okuberekwa neavo vasingapiwi nezuva rakawanda – semuenzaniso vanovhara ganda ravo nekuda kwetsika nemagariro, kana kusagara mumba kwenguva yakareba.
Pakupedzisira, zvinokurudzirwa kuti vana vose vatore chekuwedzera chine mavhitaminzi A, C uye D kubva pazera remwedzi mitanhatu kusvika pazera remakore mana. Izvi ndezvekuziva mukana wekuti kukura kwevana kunogona kusakwana, kunyanya avo vanodya chikafu chakasiyana.
Chiremba wako anogonawo kukurudzira kuwedzera kana uchiida nekuda kwezvikonzero zvekurapa. Kana iwe ukafunga kutora chekuwedzera, namatira kune inokurudzirwa madosi, kunze kwekunge iwe uine humwe hutungamiriri kubva kune anosimbiswa zviri pamutemo wezvekudya anokurudzira kuwedzera muyero. Uye kana uine kumwe kusahadzika nezve mwero wedosi, unofanirwa kubvunza nyanzvi yezvekudya yakasimbiswa zviri pamutemo.