Kukosha kweMicronutrition muVitamin El Paso, Texas

Kunyanya munhu wese anotora mavitamini avo mune chero chimiro uye chimiro. Inogona kubva kune zvikafu zvatinodya kusvika kuma supplements nema vitamini mapiritsi atinoita zuva rese. Tinogona kuwana inowedzera ye micronutrients mumiviri yedu ine mavitamini uye chikafu. Inogona kubatsira nezvekudya kwedu kana tichiedza kutanga musoro mumararamiro edu ane hutano kuburikidza nekugwinya, hune hutano, chikafu chose. Pasina iyo, inogona kukonzera miviri yedu kuita zvakasiyana nehurwere. Semuenzaniso, munhu ane mararamiro ane hutano, asi ivo vari kunzwa vasiri munzvimbo muhupenyu hwavo hwezuva nezuva; zvingave zvichikonzerwa nemazamu avo akaderera mavhithamini avanenge asiri kutora. Isu tichave tichitarisa micronutrition muvhithamini uye ma supplements mune ino-chikamu chikamu chemuviri.

Mavhitamini

Mavhitamini anokosha kumuviri sezvo tisingakwanise kuagadzira zvakasununguka. Kana isu tichinzwa usimbe kana zvinotyisa, zvinogona kunge zviri nekuda kwekutapisa kwevhitamini kwatinotadza kuita kuti tinzwe zvirinani. Heano mamwe mavitamini anogona kubatsira muviri wako kana iwe uchinzwa kushoma muhupenyu.

vhitamini A

Vitamin A yakakomberedzwa-ine mafuta sosi inosakosha zvinovaka muviri. Iyo inochengeterwa mukati chiropa kuti ishandiswe mumashure uye inoendeswa kune tishu pazvinenge zvichdiikanwa. Vitamin A inobatsira kuchengetedza kutendeseka uye basa rese matishu epasire uye maziso. Vitamin A ine mafomu maviri ayo ari retinol uye retinyl esters uye proitamin A carotenoids. Retinol uye retinyl esters hutano hutano hunogona kubatsira kudzivirira macular kuora kumaziso ako, uye pamwe neiyo provitamin A carotenoids inogona kuva neinogona antioxidants kurwisa mahara radicals mumuviri wako.

Kukanganisa: Kuve neVitamin A kushomeka kunogona kutungamira kupofumadza mumaziso evamwe vanhu. Chero ani zvake ane kushomeka mu Vitamin A anogona kuva nyaya dzeganda se hyperkeratosis uye acne. Kwete izvozvo chete, asi zvinogona kuwedzera chero hutachiona uye kuva nepamuviri zvinetso zvevakadzi vane pamuviri.

Zvinyorwa Zvekudya: Heano mamwe ezvekudya akapfuma kwazvo nevhitamini A ari ese ari carotenoid-akapfuma mune zvese mhuka nezvirimwa.

• Egg yolks
• Mombe chiropa
• Cod chiropa mafuta
• Salmon
• Mbatatisi inotapira
• Karoti
• Dandelion greens
• kabichi

Vitamini B

Ose mavitamini B anonyungudika nemvura, uye muviri wako haugone kuzvichengeta. Ivo anoshandiswa kudzikisira kuneta uye kuwedzera yako manzwiro. Kune 8 B mavitamini akakosha uye ane akawanda akakosha mabasa ekuchengetedza hutano hwakanaka.

• B1 (thiamine): Thiamine inobatsira miviri yedu metabolism nekubatsira kushandura zvinovaka muviri kuita simba. Zvimwe zvinowanikwa mukudya zvinosanganisira nyama yenguruve, mbeu dzezuva nezuva, uye giramu utachiona.
• B2 (riboflavin): Riboflavin inoshandura chikafu kuva simba uye inoita seantioxidant mumuviri. Mamwe ezvinyorwa zvekudya zvakakwira mu riboflavin ndeane nyama nyama, nyama yemombe uye mushwa.
• B3 (niacin): Niacin Inotora chikamu mukusimbisa maseru, metabolism uye zvigadzirwa zveDNA, pamwe nekuzvigadzirirawo. Zvimwe zvekudya zvinosanganisira huku, tuna, uye lentiri.
• B5 (pantothenic acid): Kunge mamwe mavhitaminzi eB, pantothenic acid inobatsira miviri yedu kuwana simba kubva muchikafu chatinodya. Izvo zvinosanganisirawo mahormoni uye cholesterol kugadzirwa. Zvimwe zvekudya zvinosanganisira chiropa, hove, yogati, uye avocado.
• B6 (pyridoxine): Pyridoxine inobatsira kugadzira masero matsvuku eropa mumuviri. Iyo inobatsira kugadzira amino acid metabolism uye neurotransmitters yemuviri. Chikafu chakapfuma zvakanyanya nevhitamini iyi chickpeas, salmon uye mbatatisi.
• B7 (biotin): Biotin inonyanya kukosha kune carbohydrate uye mafuta metabolism uye inogona kugadzirisa gene kutaura mumuviri. Zvakanakisa zvekudya zvine biotin mbiriso, mazai, salmon, chizi uye chiropa.
• B9 (folate): Miviri yedu inoda folate pakukura kwesero, amino acid metabolism, kuumbwa kwemasero matsvuku nemachena eropa pamwe nekukamurwa kwakaringana kwemasero. Folate inogona kuwanikwa mune zvekudya zvakaita semashizha mashizha, chiropa, bhinzi uye mune zvinowedzera senge folic acid.
• B12 (cobalamin): Imwe yeakanak- anozivikanwa kune ese mavitamini eB, B12 inokosha pakubata kwemutsipa, kugadzirwa kweDNA, uye red cell cell count. Inogona kuwanikwa neakasikwa muzvipfuyo chikafu senge nyama, mazai, hove dzegungwa uye mukaka.

Kuremara: Kunyangwe kutora iwo B mavithamini akakosha, kune mhedzisiro yekutora yakakura yevhithamini, kunyanya B3 uye B6. Mamwe mhedzisiro yacho anosanganisira kurutsa, huwandu hweshuga yeropa, maronda emapundu, kukuvara kwemutsipa, uye kukuvara kwechiropa.

vhitamini C

vhitamini C ndeimwe yemavhithamini akakosha nekuti haigone kugadzirwa nemuviri. Iyo ine akawanda mabasa uye yakabatanidzwa kune akawanda anoyevedza hutano mabhenefiti Inogona kubatsira kuwedzera antioxidant mazinga, kuderedza kukwira kweropa, uye chirwere chemoyo njodzi. Iyo inogona kuchengetedza muviri wako kune chero gout kurwisa uye kuderedza njodzi yako yekudzora pfungwa paunenge uchivandudza kuwanikwa kwako kwesimbi uye kuwedzera kudzivirirwa kwako.

Kuremara: Kana iwe ukasatora vitamini C yakakwana, inogona kusimudza shuga yako yeropa. Pasina iyo, unogona kukura scurvy kana usina vhitamini C yakakwana mune yako system. Unogona kurwara chaizvo, uye immune system yako ichapfurwa kana ukasatora vhitamini C.

Zvinyorwa Zvekudya: Nzira yakajairika yekutora vitamini C mumuviri wako ndeye muchero wechungwa. Kune akawanda chikafu chine Vitamin C uye zvinonaka kwazvo.

• Tsvuku uye girizi tsvuku
• Maranjisi uye muto weorenji
• kiwi
• Guava
• Broccoli
• Strawberries
• Brussel inomera
• Nyanya muto
• Cantaloupe

vhitamini D3

Uyewo anozivikanwa se iyo vhitamini yezuva, vitamini D3 inokosha pakuchengetedza hutano mapfupa uye meno. Inogona kutsigira immune system, huropi, uye immune system nekuita kuti irambe iine hutano. Iyo ichatongodzora insulin mazinga uye inobatsira kugadzirisa chirwere cheshuga. Nekudaro, vhitamini D3 inogona kuvezwa kumumuviri wedu chero nguva zuva richinge rarova ganda redu.

Kuremara: Kunyangwe muviri uchigadzira vhitamini D, pane zvikonzero zvakawanda zvekuti kushomeka kwe Vitamin D kunogona kuitika. Kana munhu aine ganda rakasviba ganda uye anoshandisa sunscreen kuderedza iyo kuyamwa kwe UVB (Ultraviolet radiation B) rays kubva kuzuva. Vanogona kumisa kugadzirwa kwevhitamini D. Zvimwe zviratidzo zvekushomeka kwevhitamini D zvinosanganisira kurwara zvakanyanya, kupera simba, kurwadziwa kwemapundu uye kushushikana. Uye kana ikaramba ichipfuurira kwenguva yakareba, inogona kutungamira mukufutisa, chirwere cheshuga, chirwere chechiropa, chirwere chisingaperi chekupera simba, fibromyalgia, uye osteoporosis, kungodaidza mashoma.

Zvinyorwa Zvekudya: Kune zvishoma zvekudya zvine Vitamin D zvakasikwa. Uye yevhitamini D3 iyo yakawanda mhuka inogadzirwa.

• Salmon
• Sardines
• Ezai yolk
• kuti shrimp
• Mukaka (wakavakirwa)
• Cereal (yakavakirirwa)
• Yoghur (yakavakirirwa)

vhitamini E

Vitamin E ndechimwe chezvinhu zvakakosha izvo zvinovaka sechinhu chinowedzera chekudya uye zvinogona kuitika nemutowo muzvikafu. Iyo antioxidant iyo inogona kubatsira kuchengetedza masero ako kukuvara uye ine mafuta-anogadziriswa. Vatsvagiri vakaongorora kuti vitamini E inogona kushandiswa sekurapa zvirwere zvakasiyana-siyana zvinokanganisa, kusanganisira kukwira kweropa, chirwere chemwoyo, uye kenza. Icho chisingawanzoitika kwekushaiwa kwevhitamini E; zvisinei, iyo mamiriro asingawanzo ari kuongororwa.

Sezvo Vitamin E ndiyo inonyanya kuzivikanwa inowanikwa mune zvakawanda zvekudya, hezvino zvimwe zvezvikafu, kusanganisira mafuta ekubikisa ari akasiyana.

• Gore Girazi Mafuta
• Sunflower mbeu
• maarumondi
• Hazelnut Mafuta
• Goose nyama
• Peanuts
• Mango

mhedziso

Saka nemavitamin aya, anogona kubatsira muviri wako kuti unzwe zviri nani mukufamba kwenguva. Pasina ivo, miviri yedu ichave nehutano hwakasiyana siyana hunogona kutikuvadza mukutakura kwenguva refu. Kana tikatora mavitamini aya, miviri yedu yakatanga kupora nemazvo, uye tinogona kuona kuti dzatidzikawo zvishoma. Tinogona kuve nemabasa akajairika pasina mavitamini nekuti tinodya chikafu chine iwo, asi kana tichida icho chinowedzera simba, mavitamini ndiyo nzira yekuenda.

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