Mavhitamini neMaminerari muKurapa
Mavhitamini nemaminerari zvinhu zvakakosha mumuviri kuti uite mabasa akasiyana-siyana emakemikari uye emuviri. Sezvinovaka muviri zvishoma, zvine chekuita nekukura, kukura, metabolism, uye mashandiro emuviri wekudzivirira muviri. Nokudaro, kudya mavitamini nemaminerari zvakakwana mukudya kana kuburikidza nekuwedzera kunogona kuita basa rakakosha mukurapa zvirwere zvakasiyana-siyana nemamiriro ehutano.
Kukosha kweMavhitamini neMaminerari
Mavhitamini nemaminerari hazvigone kugadzirwa nemuviri zvakakwana, saka zvakakosha kuti uzviwane kubva muchikafu kana mune zvekudya zvinovaka muviri. Mavhitamini akakamurwa kuita mapoka maviri makuru: mavhitamini anonyungudika mumafuta (A, D, E, naK) uye mavhitamini anonyungudika mumvura (C neboka reB rakadai seB1, B2, B3, B6, B12, folate, biotin, uye pantothenic acid). Maminerari anosiyanawo, anosanganisira calcium, phosphorus, potassium, iron, zinc, magnesium, nezvimwewo.
Mabasa Makuru eMavhitamini neMaminerari
1. Hutano hweMapfupa: Vhitamini D necalcium zvakakosha pakuvaka nekuchengetedza mapfupa ane hutano. Kana pasina huwandu hwakakwana hwezvinovaka muviri izvi, njodzi yekubatwa nemapfupa emapfupa inowedzera, kunyanya kuvakadzi vakuru.
2. Simba Rinoshandiswa Pakuchinja Simba: Mavhitamini eB, kunyanya B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), uye B7 (biotin), anoita basa guru muzvikamu zvakasiyana-siyana zvesimba rinoshandiswa pakuchinja simba. Zinc, magnesium, uye manganese zvine chekuitawo nekuchinja simba mumuviri.
3. Masoja Emuviri: Mavhitamini C, D, pamwe chete nezinc neselenium, zvinoita basa rakakosha mukuchengetedza nekuvandudza mashandiro emasoja emuviri.
4. Inotsigira Kuumbwa kweRopa: Iron, vhitamini B12, uye folate zvakakosha pakugadzirwa kwemasero matsvuku eropa. Kushaikwa kwezvinovaka muviri izvi kunogona kukonzera anemia.
5. Hutano hweGanda neNyama: Mavhitamini C naE ma antioxidants akakosha anogona kudzivirira ganda kubva mukukuvadzwa kwemasero uye kubatsira kugadzikisa kuumbwa kwenyama.
Basa reMavhitamini neMaminerari muKurapa Kwekurapa
Panyaya yekurapa, mavitamini nemaminerari anowanzo sanganiswa kuti atsigire kurapa zvirwere zvakasiyana-siyana. Kushanda zvakanaka kwekurapa kunowanzo wedzerwa nekuwedzera mavitamini nemaminerari chaiwo.
Anemia
Kushaya iron anemia ndechimwe chezvirwere zvakajairika zvine chekuita nekushomeka kwekudya kunovaka muviri. Kurapa kunowanzo sanganisira kuwedzera iron uye kuwedzera kudya zvekudya zvine iron yakawanda zvakaita senyama tsvuku, nzungu, nemiriwo mitema. Pamusoro pezvo, vhitamini C inogona kubatsira kupinza iron kubva muzvikafu zvisiri zvemiti.
Osteoporosis
Muvanhu vane osteoporosis, kuwedzera calcium nevhitamini D kwakakosha pakuvandudza hutano hwemapfupa uye kuderedza njodzi yekutyoka kwemapfupa. Kurapa uku kunowanzo sanganiswa nekurovedza muviri kwakagadzirirwa munhu anorema kuti mapfupa awedzere kuwanda.
Chirwere chemwoyo
Ma antioxidants akadai sevhitamini E neC, uye maminerari akaita seselenium, anogona kubatsira kuderedza oxidation yeLDL cholesterol, iyo inobatsira pakuumbwa kweplaque pamadziro etsinga. Uyezve, magnesium inogona kubatsira kuzorodza tsandanyama dziri mumadziro etsinga, ichichengetedza BP yakadzikama.
Dziviriro yemuviri
Denda reCOVID-19 rakanyanya kuratidza kukosha kwemavhitamini D, C, uye zvicherwa zvakaita se zinc. Ongororo dzakawanda dzakaratidza kuti vanhu vane vhitamini D yakakwana vane mukana wakaderera wekutapukirwa nezvirwere zvekufema.
Utano Hwepfungwa
Mavhitamini eB-complex, kunyanya B6, B12, uye folate, akaratidzwa kuti ane basa guru mukushanda kwetsinga uye mafungiro. Kushaikwa kwevhitamini B kunogona kusanganiswa nekuora mwoyo uye kutadza kuziva mune vamwe vanhu.
Manyuko ezvekudya zveVitamini neMaminerari
Kuti muviri wako uve nechokwadi chekuti unowana mavitamini nemaminerari akakwana, zvakakosha kudya chikafu chakakwana chine zvakawanda zvinovaka muviri izvi. Zvimwe zvekudya zvakakosha zvinosanganisira:
1. Muriwo wegirini: Une vhitamini K yakawanda, folate, uye iron.
2. Michero yeCitrus: Chitubu chikuru chevhitamini C.
3. Zvigadzirwa zvemukaka: Zvakapfuma mucalcium nevhitamini D.
4. Nyama neHove: Nzvimbo dzakanaka dzesimbi, zinc, uye vhitamini B12.
5. Nzungu neMbeu: Ine magnesium, zinc, uye vitamin E.
Matambudziko muKurapa neVitamin neMineral
Kunyange zvazvo mavitamini nemaminerari zvichigona kubatsira, pane zvimwe zvinetso zvinofanira kucherechedzwa:
Kupfuura mwero
Mamwe mavhitamini nemaminerari, kunyanya ayo anonyungudika mumafuta (A, D, E, naK), anogona kuungana mumuviri uye kukonzera chepfu kana akatorwa zvakanyanya. Saka, zvakakosha kutevedzera mwero unokurudzirwa nenyanzvi yehutano.
Kudyidzana Kwemishonga
Mavhitamini nemaminerari zvinogona kushanda pamwe chete nemishonga yaungave uchitora. Semuenzaniso, mishonga yesimbi inogona kukanganisa kunwa kwemishonga inorwisa mabhakitiriya nemimwe mishonga. Saka, zvakakosha kubvunza chiremba wako usati watanga chero mishonga yekuwedzera.
Hunhu hwekuwedzera
Hazvisi zvese zvinovaka muviri zvine mavitamini nemaminerari zvakaenzana. Kusiyana kwehunhu uye kuwanikwa kwezvinhu zvinovaka muviri (kuti muviri unogona sei kupinza nekushandisa zvinovaka muviri) kunogona kukanganisa kushanda kwekurapa. Saka, zvakakosha kusarudza zvigadzirwa zvemhando yepamusoro kubva kumakambani ane mukurumbira.
Penutup
Mavhitamini nemaminerari anoita basa rakakosha muhutano hwedu nekugara zvakanaka. Kazhinji, haangotsigire mashandiro emuviri chete asiwo anogona kushandiswa pakurapa zvirwere zvakasiyana-siyana. Kukosha kwekuwana kudya kwakakwana kuburikidza nekudya kwakaringana uye, kana zvichidikanwa, kutevedzera zano renyanzvi yehutano kuti uwane kuwedzerwa kwakakodzera kunokosha zvikuru. Kuburikidza nekunzwisisa kwakadzama uye kushandisa zvine hungwaru, tinogona kuwedzera mabhenefiti ezvikafu izvi mukuchengetedza nekudzorera hutano hwedu.
