Besihlale sizwa ukuthi amavithamini ayisakhi esibalulekile, esisinikeza izinzuzo eziningi zezempilo. Futhi kuyiqiniso ngokuphelele. Inkinga iba lapho sizihlukumeza noma sizidlula ngokusebenzisa izithasiselo zamavithamini. Namuhla sikufundisa ukuthi iyini i-hypervitaminosis kanye nezinhlobo ezahlukene ezikhona.
Iyini i-hypervitaminosis?
I-Hypervitaminosis ikhiqizwa ukunqwabelana ngokweqile kwamavithamini emzimbeni futhi kungabangela izinkinga ezahlukene. Inkinga ngayinye izoncika kuvithamini lapho sidlule khona ukusetshenziswa kwayo okunconyiwe.
Akuwona wonke ama-micronutrients anqwabelana ngendlela efanayo emizimbeni yethu. Isibonelo, lawo ancibilikayo emanzini (B no-C) amavithamini akhishwa emchamweni, ngakho-ke izimo ezinobuthi obungapheli azivamile ukwenzeka. Ngakolunye uhlangothi, ukudla ngokweqile kwamavithamini ancibilikayo amafutha (lawo anqwabelana emathanjeni anamafutha omzimba, njengo-A, D, E no-K) angabangela i-hypervitaminosis.
Ingavinjelwa futhi yelashwe kanjani?
Ngokudla kunzima kakhulu ukuthi izimo ze-hypervitaminosis zenzeke. Eqinisweni, ukungalingani ekudleni kwaseNtshonalanga kusho ukuthi sishoda kwamanye amavithamini, kunokuba sidlulele. Ngakho-ke akuvamile ukuthi sithole ukuxhashazwa kwamavithamini, kodwa akwenzeki.
Kunalokho, ukudla okunye ukudla kanye nokwengeza isithako esinempilo kungasenza sibe namavithamini athile ngokweqile. Kufanele sikhathazeke ngaphezu kwakho konke mayelana nezithasiselo. Kutuswa ukuyithatha ngaphansi kokuncoma nokugadwa uchwepheshe. Uma unokudla okunempilo nokulinganisela, awudingi ukuthatha isithasiselo sevithamini.
Eminyakeni yamuva nje sekuphenduke imfashini ukuthatha amafutha esibindi senhlanzi ukuze kwandiswe ukudla kwamavithamini A no-D, kodwa ukuhlukunyezwa kungabangela izinkinga ezinkulu.
Uma kwenzeka sithola ubuthi nganoma yimaphi amavithamini esizokutshela ngawo ngezansi, kuyokwanela ukukhawulela ukudla okuqukethe i-vitamin okukhulunywa ngayo ekudleni kwakho. Futhi khumbula ukuthi kunemikhiqizo engeza amavithamini athile (njengeziphuzo zemifino noma ama-yogurts), ngakho hlala uhlola ilebula uma uthatha izithasiselo zamavithamini, ukugwema ukudla ngokweqile kwamavithamini.
I-Hypervitaminosis kuye ngohlobo lwevithamini
I-Vitamin A
Le vithamini inemisebenzi eminingana ebalulekile emzimbeni womuntu, ikakhulukazi leyo yokwakheka kwamathambo, amazinyo, isikhumba, ulwelwesi kanye nezicubu ezithambile. Kuyasiza futhi ukugcina i-retina enhle yeso (retinol). Vitamin A ngesimo retinol singayithola ngobuningi esibindini sezilwane namafutha ezinhlanzi.
Ngendlela ye- i-beta-carotene, siyithola ku-orange, isipinashi, i-melon, amabhilikosi noma i-broccoli, kanye nemikhiqizo yobisi.
Uma sithatha i-vitamin A eningi ngesikhathi esifushane, ubuthi obunzima buba khona. Kungenzeka ngokudla (ngoba akulula ukukuqeda) noma ngezithako zokudla eziqukethe. Izimpawu zokuqala wukucanuzela kwenhliziyo, isiyezi, ukuhlanza, ukukhathala, ukuquleka, noma ukuswela ukudla. Ziyizimpawu zesikhashana futhi ngokuvamile ziyanyamalala phakathi nezinsuku ezimbalwa “zokuhlukunyezwa”.
I-Hypervitaminosis A ingenzeka kaningi kubantu abanomkhawulo wokusebenza kwesibindi ngenxa yokusetshenziswa kwemithi ethile, ngenxa yesifo sokusha kwesibindi noma ngenxa yokungondleki kahle kwamaprotheni.
Vitamin D
I-Vitamin D akudingeki ibe khona ngokuqinile ekudleni kwethu. Ngenxa yokuchayeka elangeni okulungile siyakwazi ukulihlanganisa, yingakho laziwa nangokuthi i ilanga vitamin. Noma kunjalo, kuhle ukukufaka ekudleni ukuze kuqinisekiswe amazinga anele (phakathi kuka-0 no-10 micrograms / ngosuku). I i-calciferol (D) Itholakala ngamanani amancane ekudleni okufana nebhotela, ukhilimu, ubisi, isikhuphasha seqanda, noma isibindi.
Ukudla okuvamile ngokuvamile akuhlinzeki ngenani elibi kakhulu likavithamini D, ngakho izimo ze-hypervitaminosis D azivamile. Kodwa ukuba noshevu akunakwenzeka kubantu abadla izithasiselo zokudla okunomsoco. Akudingekile ukuthatha izithako ze-vitamin D, kunconywa kuphela kubantu abazivikela elangeni, abasebenza ebusuku noma abahlala ezindaweni ezingashisi kakhulu.
Ukusetshenziswa kabi kwale vithamini kungaholela ezinguqukweni ze-pathological emzimbeni. Ngokuvamile zibonakala ngokubala kwamathambo noma izicubu ezithambile (njengezinso namaphaphu), kanye nokubangela ukungezwa. Kungase futhi kubangele ikhanda kanye nesicanucanu.
Vitamin E
Lena enye yamavithamini anobuthi obuncane, yingakho singeke sizwe amacala e-hypervitaminosis E. Singayithola emafutheni embewu, igciwane likakolweni liwumthombo ocebile kakhulu. Isibonelelo sansuku zonke esinconywayo sikavithamini E sibekwe cishe ku-15 mg kubantu abadala, futhi sibe ngaphansi kancane kwesigamu sezingane.
Njengoba sekubonwe, umthamo omkhulu we i-tocopherol kubekezelelwa kahle ezilwaneni nakubantu. Nokho, ukweqa i-1000 mg nsuku zonke kubantu abadala, i-600 mg yentsha, futhi ngaphansi kuka-450 mg wezingane nezinsana kungase kudlule imiphumela yamanye amavithamini ancibilikayo.
Izimpawu ezidume kakhulu zokweqisa kwe-vitamin E (cishe njalo ezithakweni zokudla ezithengiswayo) yisiyezi, ubuhlungu besisu, isifo sohudo, igesi, umfutho wegazi ophakeme, ngisho nokopha.
Uvithamini K
I-Vitamin K inobukhona obukhulu ezinqubweni ze-blood coagulation. Alukho futhi ucwaningo oluningi oluhlaziya ubuthi bale vithamini, kodwa i-hypervitaminosis K (ezilwaneni) ibonwe ukuthi ibangele i-anemia kanye nokuphazamiseka okukhulu kwemizwa nesibindi.
Ukudla okunconyiwe kwe-vitamin K yi-120 micrograms ngosuku kwabesilisa kanye ne-90 mcg kwabesifazane. Ezinganeni, kunconywa phakathi kuka-55 no-60 mcg; kuyilapho entsheni ingu-75 mcg.
Njengoba imizimba yethu iqongelela uvithamini K wodwa, akudingekile ukuba sithathe izithasiselo ukuze siwuthole, inqobo nje uma sidla ukudla okunempilo nokunokulinganisela. Singayithola emifino eluhlaza (i-broccoli, iklabishi noma ulethisi), izithelo, okusanhlamvu, imikhiqizo yobisi, amaqanda nenyama.