Besisoloko sisiva ukuba iivithamini zisisondlo esibalulekileyo, esibonelela ngeenzuzo ezininzi zempilo. Kwaye iyinyani ngokupheleleyo. Ingxaki ivela xa sixhaphaza okanye sigqithise ngokwethu ngokusebenzisa izongezo zevithamini. Namhlanje sikufundisa ukuba yintoni i-hypervitaminosis kunye neentlobo ezahlukeneyo ezikhoyo.
Yintoni i-hypervitaminosis?
I-Hypervitaminosis iveliswa kukuqokelelwa okugqithisileyo kwamavithamini emzimbeni kwaye kunokubangela iingxaki ezahlukeneyo. Ingxaki nganye iya kuxhomekeka kwi-vitamin apho sigqithise ukusetyenziswa kwayo okucetyiswayo.
Ayizizo zonke iimicronutrients eziqokelelana ngendlela efanayo emizimbeni yethu. Ngokomzekelo, ezo zinyibilikayo emanzini (i-B kunye no-C) ziivithamini ezikhutshwa kumchamo, ngoko ke iimeko zetyhefu engapheliyo azifane zenzeke. Ngakolunye uhlangothi, ukugqithiswa kweevithamini ezinyibilikayo ezinamafutha (ezo ziqokelela kwizicubu ezinamafutha omzimba, ezifana ne-A, D, E kunye ne-K) zingabangela i-hypervitaminosis.
Unokuthintelwa kwaye unyangwe njani?
Ngokutya kunzima kakhulu ukuba iimeko ze-hypervitaminosis zenzeke. Enyanisweni, ukungalingani kwi-Western diet kuthetha ukuba sinqongophele kwezinye iivithamini, kunokuba sigqithise. Ngoko kunqabile ukuba sifumane ukusetyenziswa kakubi kweevithamini, kodwa akunakwenzeka.
Endaweni yoko, ukutya ukutya kunye nokongeza isongezelelo sezondlo kunokubangela ukuba sibe neevithamini ezithile. Kufuneka sikhathazeke ngaphezu kwayo yonke into malunga nezongezo. Kucetyiswa ukuba uyithathe phantsi kwengcebiso kunye nolawulo lwengcali. Ukuba unokutya okunempilo kunye nokulinganisela, awudingi ukuthatha i-vitamin supplement.
Kwiminyaka yakutshanje kuye kwaba sefashonini ukuthatha ioli yesibindi yentlanzi ukunyusa ukuthathwa kweevithamini A kunye no-D, kodwa ukusetyenziswa kakubi kunokubangela iingxaki ezinzulu.
Kwimeko apho sifumana ityhefu nayiphi na ivithamini esiza kukuxelela malunga nayo ngezantsi, kuya kukwanela ukukhawulela ukutya okuqulethe i-vitamin echaphazelekayo ekudleni kwakho. Kwakhona khumbula ukuba kukho iimveliso ezongeza iivithamini (ezifana neziselo zemifuno okanye i-yoghurts), ngoko hlala ujonga ileyibhile ukuba uthatha izongezo zevithamini, ukuphepha ukugqithiswa kwevithamini.
I-Hypervitaminosis kuxhomekeke kuhlobo lwevithamini
Vitamin A
Le vithamini inemisebenzi emininzi ebalulekileyo kumzimba womntu, ngakumbi ukwakheka kwamathambo, amazinyo, ulusu, inwebu kunye nezicubu ezithambileyo. Kwakhona kunceda ukugcina i-retina elungileyo yeso (i-retinol). Vitamin A ngendlela retinol sinokuyifumana ngobuninzi kwisibindi sezilwanyana kunye neoli yeentlanzi.
Ngohlobo lwe beta-carotene, siyifumana kwi-orange, isipinashi, i-melon, i-apricots okanye i-broccoli, kunye neemveliso zobisi.
Xa sithatha i-vitamin A eninzi kakhulu ngexesha elifutshane, i-toxicity ebukhali iyenzeka. Ingenzeka ngokutya (kuba akulula ukuphelisa) okanye ngokusebenzisa izongezo zokutya eziqulethe. Iimpawu zokuqala sisicaphucaphu, isiyezi, ukugabha, ukudinwa, isiqaqa, okanye ukungabi namdla wokutya. Ziimpawu zexeshana kwaye zidla ngokunyamalala phakathi kweentsuku ezimbalwa “zoxhatshazo”.
I-Hypervitaminosis A ingenzeka ngokuphindaphindiweyo kubantu abanomsebenzi wesibindi esilinganiselweyo ngenxa yokusetyenziswa kwamayeza athile, ngenxa ye-hepatitis okanye ngenxa yokungondleki kweprotheni.
Vitamin D
I-Vitamin D akufuneki ibekho ngokungqongqo kwisidlo sethu. Enkosi ekukhanyeni kwelanga okuchanekileyo siyakwazi ukuyidibanisa, yiyo loo nto ikwabizwa ngokuba yi ilanga vitamin. Nangona kunjalo, kuyacetyiswa ukuba kufakwe ekudleni ukuze kuqinisekiswe amanqanaba afanelekileyo (phakathi kwe-0 kunye ne-10 micrograms / ngosuku). I calciferol (D) Ifumaneka ngezixa ezincinci ekutyeni okufana nebhotolo, ikhrimu, ubisi, umthubi weqanda, okanye isibindi.
Ukutya okuqhelekileyo akudli ngokubonelela ngesixa esigqithisileyo sevithamin D, ngoko iimeko ze-hypervitaminosis D zinqabile. Akuyimfuneko ukuthatha izongezelelo ze-vitamin D, kucetyiswa kuphela kubantu abazikhuselayo ekukhanyeni kwelanga, abasebenza ebusuku okanye abahlala kwiindawo ezincinci zelanga.
Ukusetyenziswa kakubi kwale vithamini kunokukhokelela kutshintsho lwe-pathological emzimbeni. Ngokuqhelekileyo zibonakaliswa ngamathambo okanye izicubu ezithambileyo zokubala (ezifana nezintso kunye nemiphunga), kunye nokubangela ukungeva. Kwakhona kunokubangela intloko ebuhlungu kunye nesicaphucaphu.
Vitamin E
Le yenye yeevithamini ezincinci ezinobuthi, yingakho asiyi kuva iimeko ze-hypervitaminosis E. Singayifumana kwioli yembewu, ingqolowa yengqolowa ngumthombo ocebileyo. Isibonelelo semihla ngemihla esicetyiswayo sevithamin E sibekwe malunga ne-15 mg yabantu abadala, kwaye ngaphantsi kwesiqingatha sabantwana.
Njengoko kubonwe, umthamo ophezulu we tocopherol Inyamezeleka kakuhle kuzo zombini izilwanyana nakubantu. Nangona kunjalo, ukugqithisa i-1000 mg imihla ngemihla kubantu abadala, i-600 mg yabafikisayo, kwaye ngaphantsi kwe-450 mg yabantwana kunye neentsana zinokuthi zigqithise imiphumo yezinye iivithamini ezinyibilikayo.
Ezona mpawu zidume kakhulu zokugqithisela kwevithamin E (phantse isoloko ivela kwizongezo zokutya ezithengiswayo) sisiyezi, iintlungu zesisu, urhudo, igesi, uxinzelelo lwegazi, kwanokopha.
Vitamin K
I-Vitamin K inobukho obukhulu kwiinkqubo ze-coagulation yegazi. Kwakhona akukho uphando oluninzi oluhlalutya ubutyhefu bale vitamin, kodwa i-hypervitaminosis K (kwizilwanyana) iye yabonwa ukuba ibangele i-anemia kunye neengxaki ezinzulu ze-neurological nesibindi.
Ukutya okucetyiswayo kwe-vitamin K yi-120 micrograms ngosuku kumadoda kunye ne-90 mcg kubasetyhini. Kubantwana, phakathi kwe-55 kunye ne-60 mcg kucetyiswa; ngelixa kulutsha luyi-75 mcg.
Ekubeni imizimba yethu iqokelela ivithamin K ngokwayo, akuyomfuneko ukuba sithathe izongezelelo ukuze siyifumane, ukuba nje sisitya ukutya okunempilo nokulungeleleneyo. Singayifumana kwimifuno eluhlaza (i-broccoli, iklabishi okanye i-lettuce), iziqhamo, i-cereals, iimveliso zobisi, amaqanda kunye nenyama.