Luphi ubudlelwane phakathi kwamavithamini kunye noxhala? IiVithamini kunye neemaminerali zidlala indima ephambili ekugcineni impilo emzimbeni nasengqondweni . Nangona unokucinga ngokubanzi malunga nezibonelelo zempilo zamavithamini kunye nezamaminerali, ukungaphumeleli kwezi ndawo ezibalulekileyo zokutya kwakho kunokunyanzela ukhathazeka kwakho kwentlalo .
Ngezantsi uluhlu lwamavithamini kunye namaminerali kunye nobudlelwane nokuxhalaba, kunye nokutya okufuneka uchithe ukuqinisekisa ukuba awunalo.
Vitamin C
I-Vitamin C, eyaziwayo njenge-ascorbic acid, ifumaneka kwiziqhamo ezininzi kunye nemifuno enjengama-orang, i-pepper ebomvu, i-kale, amahlumela aseBrussels, i-broccoli, i-strawberries kunye ne-grapefruit. Elinye i-orange enkulu inika i-100 ekhulwini yexabiso lemihla ngemihla (DV) ye-vitamin C ye-60 mg kubantu abadala kunye nabantwana abaneminyaka engama-4 nangaphezulu. Abantu abaninzi nabo bathabatha i-vitamin C njengencediso kwifom yeipilisi ezingagonywa okanye zihlaselwe.
Olunye uvavanyo oluncinci olulungelelaniso, oluphindwe kabini, olungabonakaliyo, olunokulawulwa kwe-placebo lwabafundi abaphakamileyo abangama-42 bafumana ukuba ukuzaliswa komlomo nge-vitamin C kunciphise amanqanaba okuxhalabisa. Nangona uphando olongezelelweyo lufunekayo ukuqinisekisa ukufumana oku, ukuzama ukutya okuninzi kwi-vitamin C kunokunika inzuzo kulabo abaneengxaki zokuxhalaba kwabantu ngaphandle kwemiphumo emibi.
Ukutya kunye neengcamango zokunqongophala eziphezulu kwi-vitamin C ziza kubandakanya i-salads yesithelo kunye ne-smoothies, kunye neesobho, i-wraps, i-salads, kunye ne-sandwiches ezenziwe ngemifuno echazwe ngasentla.
B Complex
Iintsapho zeB vithamini eziyinkimbinkimbi ziquka zonke ii-vitamini ze-B ezisibhozo: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (ipothenic acid), B6 (pyridoxine), B7 (biotin), B8 (inositol), B9 (folic acid), kunye ne-B12 (cobalamin).
Ngezantsi kukho imithombo emihle yezona zilandelayo:
B1: i-grains epheleleyo, ii-litate, iimveliso zobisi kunye nobhontshisi obomileyo.
B2: iimveliso zobisi, inyama, amaqanda kunye nesipinashi.
B3: iimveliso zobisi, iinqatha, inkukhu, intlanzi kunye namaqanda.
B5: imbewu yelanga, i-avocados, ingqolowa kunye ne-broccoli.
B6: imbewu yelanga, iibhanana, iinantambo, inyama, intlanzi kunye namaqanda.
B7: ingqolowa, izikhupha zeqanda kunye nobisi.
I-B8: irayisi, izithelo ze-citrus, i-soy, kunye namantongomane.
B9: iimbotyi, izityalo, iziqhamo ze-citrus, kunye nemifuno eluhlaza.
B12: amaqanda, inyama, kunye nemveliso yobisi.
Nangona nganye iivithamini zineempembelelo ezahlukeneyo emzimbeni, ngokubanzi, kukho ubungqina bokuthi ukuzalisa i-vitamin B eninzi ye-multivitamin kunokunciphisa iimvakalelo zokuxhalabisa.
Ukufunda okumbini okuyimpumputhe kunye namadoda angama-80 enempilo aneminyaka eli-18 ukuya ku-42 efanisa ukusetyenziswa kwefomula yamaminerari yemihla ngemihla kunye nokulawulwa kwe-placebo kwiintsuku ezingama-28. I-multivitamin iqulethe i-B1, B2, B3, B5, B6, B7, B9, B12, i-vitamin C, i-calcium, i-magnesium kunye ne-zinc. Xa kuthelekiswa neqela elithatha indawo ye-placebo, abo bathatha i-multivitamin babonisa ukuxhalaba okubi kakhulu kunye nokuxinezeleka okubonakalayo.
Elinye icala elincinane-ingxelo yokufunda ngezifundo ngokuxhalabisa kwabonisa nokuba ukusebenzisa i-niacinamide (uhlobo lwe-vitamin B3) kwabangela ukukhululeka okukhulu kwixhala.
Ngako oko, isongezelelo esiyinkqutyana se-B esinezimbiwa ezifana ne-calcium, i-magnesium, kunye ne-zinc inokuba luncedo kwabo baxhalabileyo.
Iingcamango ze-Recipe eziqulethe iivithamini ze-B ziquka i-snack bars, i-beet hummus, i-salad ye-chickpea, isaladi eluhlaza kunye ne-pecans, i-lentil, kunye ne-salmon.
Vitamin D
I-Vitamin D ifumaneka kumanani amancinci ekudleni okunjengeSalmon, ityhuna, isibindi sesilwanyana, ishizi kunye neengqayi zeqanda. Amaninzi amaninzi okutya kwasekuseni aqinisekiswe nge-vitamin D, kunye nejusi ye-orange, iimveliso zobisi kunye nobisi lwe-soy.
Umzimba womntu unakho ukuvelisa i-vitamin D xa isikhumba sakho sichazwa yelanga. Nangona kunjalo, kunzima ukwazi ukuba ufuna ukukhanya kwelanga kangakanani, kunye neengozi ezonakalisa ilanga zenza imithombo yokutya ibhetele enye indlela engcono.
Nangona idatha ixutywe, isifundo esinye kwi-vitamin D kunye nexhala kunye neengxaki ezichaphazelayo zifumanise ukuba amanqanaba e-calcidiol (into eyenziwa yi-vitamin D eyenziwa emzimbeni) ayengaphantsi kwezigulane ezixhatshazwayo ezidala. Ngoko ke, kunokwenzeka ukuba ukungabikho kwe-vitamin D kunokudibaniswa nokuxhalaba kwentlalo.
Iidyiphu zokuzama eziphezulu kwi-vitamin D ziquka i-ricotta kunye ne-yogurt, i-frittatas, i-casseroles yasidlo sasekuseni kunye ne-chocolate.
Magnesium
I-Magnesium itholakala ekutya okunjengobhontshisi, iisuthi, iibhanana, iimveliso zesoya, irayisi ebomvu, isonka esingqolowa esipheleleyo kunye nemifuno eluhlaza. Iyabandakanyeka kwimisebenzi eyahlukeneyo emzimbeni kuquka ukuhlukunyezwa kwemisipha.
Olunye uphando lunikezela ubungqina bokuba i-magnesium inokukunceda ekuphatheni ukuxhalabisa. Nangona kunjalo, kufuneke ukuba kwenziwe iimvavanyo ezinokulawulwa ngandlela-thile ukuze kuqaliswe indima ye-magnesium ekhatyweni kwexhala. Ukuba unenkxalabo yokuxhalaba kwentlalo, ngokuqinisekileyo ayikwazi ukulimaza ukuqinisekisa ukuba udla ukutya okunotyebi kwi-magnesium.
Iidrafusi ezityebi kwi-magnesium ziquka isobho sebhontshisi kunye nerayisi ebomvu kunye neembotyi.
Zinc
I-Zinc ifumaneka ekudleni okunjengeenkomo, inyama yengulube, imvana, inkukhu (inyama emnyama), i-nut, i-grains epheleleyo, kunye nemigqabi.
Uphando olunye lweehaphu ezondla ukutya okungenayo i-zinc kwiiveki ezi-1 ukuya kweyesi-2 zifumene ukuba zibonise ukwanda kwimiqathango enokukhathazeka. Uphando olucacileyo ngakumbi lufunekayo kwesi sihloko; Nangona kunjalo, unokuba unqwenela ukongeza ukutya okunokwakheka kwe-zinc ekudleni kwakho ukuba unayo i-SAD.
Iidyiphu eziphezulu kwi-zinc ziquka ukutya okuninzi okusekusetyenzisweni kwenyama kunye ne-coconut curry.
Intsimbi
Ukutya okuphezulu kwesinyithi kubandakanya inyama yenkomo, isibindi, i-grains epheleleyo, iinqabunga, imbewu yeflowerol, imifino emnyama, i-tofu, kunye ne-chocolate.
Uphando lubonisile ukuba ukungabikho kwintsimbi kunokudibana nokuxhalaba. Nangona kunjalo, uphando oluthile olunxulumene nesinyithi kwixhala lentlalo alukafuneka lwenziwa.
ICalcium
Ukutya okuphezulu kwe-calcium kubandakanya ubisi, i-yogurt, imifino emnyama, i-cheese, i-broccoli, iimbotyi eziluhlaza kunye ne-almond.
Njengentsimbi, amazinga e-calcium ahlanganiswe kwixhala, kodwa akukho uphando oluthile olwenziwe kwikhonkco kwixhala lezenhlalakahle.
Ukupheka okuninzi kwintsimbi kubandakanya isaladi ye-taco, i-tofu, kunye ne-broccoli-i-fry, i-fish tacos, kunye ne-Mediterranean.
Chromium
I-Chromium ifumaneka ekudleni okufana nokutya okucatshulwayo, iinkozo ezipheleleyo, ubhontshisi obuluhlaza, i-broccoli, i-nut, ne-yolk yolk. Njengensimbi kunye ne-calcium, amanqanaba e-chromium aye axhunyiwe kwixhala. Nangona kunjalo, ukuxhalaba kweentlalo akuzange kufundwe ngokuthe ngqo.
Ukupheka okuphezulu kwi-chromium kubandakanya i-orange bran muffins, i-tortellini kunye nesaladi ye-broccoli, kunye nama-sangrias athile.
ILizwi
Ngaba awuqinisekanga ukuba udibana ne-DV ekhuthazwayo yamavithamini namaminerali? Ukulandelela ukutya kwakho kwisayithi efana ne-Myfitnesspal.com okanye usebenze kunye neengcali zezempilo njenge-dietitian ebhalisiweyo ukuze ufumane isilathisi sokungenisa kwakho. Nangona ukhetho lwakho lokuqala lwe-vitamin umthombo lufanele lube kukutya, ukusebenzisa isongezelelo kunokunceda xa unemiqathango yokutya okanye uhambelana nokutya kwemifuno okanye yokutya.
> Imithombo:
> Bičíková M, Dušková M, Vítků J, et al. I-Vitamin D ngokuxhalabisa kunye neengxaki zokuphazamiseka. Physiol Res . 2015; Isihlomelo sesi-2: S101-103.
> Boyle NB, Lawton CL, iDye L. Imiphumo yesongezelelo se-magnesium ngokuxhalabisa. Magnes Res . NgoNovemba 2016. Ithenda: 10.1684 / mrh.2016.0411.
> de Oliveira IJL, de Souza VV, Motta V, Da-Silvyujhhhhhhhhhhhhha SL. Iimiphumo zoNcediso lweeVithamini ze-Oral Ukukhathazeka kwabafundi: I-Trial-Blind, Randomized, i-Placebo-Controled Trial. Pak J Biol Sci . 2015; 18 (1): 11-18.
> Młyniec K, Davies CL, de Agüero Sánchez IG, Pytka K, Budziszewska B, Nowak G. Izinto ezibalulekileyo ekudakaleni nasekuxhaseni. Icandelo I. I- Pharmacol Rep . 2014; 66 (4): 534-544. i-doi: 10.1016 / j.pharep.2014.03.001.
> Takeda A, Tamano H, Kan F, Itoh H, Oku N. Ukuziphatha okufana nokukhathazeka kwamakhondo amancinci emva kokunyanzelwa kwe-zinc 2-iveki. Behav Brain Res . 2007; 177 (1): 1-6. i-doi: 10.1016 / j.bbr.2006.11.023.