Amavithamini for amathambo: i Uhlolojikelele, incazelo, uhlobo kanye nokubuyekeza

izinto eziphila abakhuthele kufakwe ekudleni ngokhiye enamandla. ukusebenza evamile lwamathambo uhlelo izakhi incike calcium esingavunyelwe amuncwa wumzimba ngaphandle lemali edingekile vitamin D3. Collagen, vitamin E kanye A ziwusizo umsipha kulandzelana nekuhlunga tinsita. Zonke lezi amavithamini ithambo ingatholakala noma nge esasikhipha Vitamin izidakamizwa izakhiwo noma kanye nokudla.

Kusukela ukulinganisela okufanele kwezakhi emzimbeni, ikakhulukazi izingane incike ukukhula nokuthuthuka ithambo izakhiwo zomzimba. Ngokuvamile abantu baphuka izinqulu futhi avimbele izifo ezihlukahlukene ukusiza izidakamizwa eziphila abakhuthele. splicing Lungile izakhi eyayonakele lwamathambo omuntu akunakwenzeka ngaphandle kobukhona amavithamini namaminerali emzimbeni.

Izithako asebenzayo amathambo eqinile

Ukuvikeleka skeleton lesintu lincike ekuhlaleni khona-calcium, okuyinto sithinta ukukhula kwamathambo izakhiwo. Ukuntuleka kokukhulumisana ketshezi kungaholela kwamathambo - ubulwelwe lapho amathambo abe izacile ngenxa yokuthi ukuthi umzimba ibusa calcium kuzo. izinqubo sokugembula kuthinte ngokuyinhloko yomgogodla, ngakho ukugeleza izidakamizwa kumelwe siqaphe kakhulu, noma esikhathini esizayo kuyodingeka abhekane ngokuphumelelayo nesitha sakhe ezihlukahlukene izifo lemikhuhlane.

Naphezu kweqiniso lokuthi kule amaminerali kungumzimba ewusizo kakhulu, ezingaphezu kuka-80% it is hhayi ugxile ngaphandle magnesium, i-phosphorus, D3 no K2. Nokho, ngokuba amathambo eqinile akudingeki ukuthatha izindodla i-calcium ne amavithamini ezisohlwini amathambo. Ebulilini kakhulu, lezi izinto akuzona kuphela ewusizo, kodwa futhi kungalimaza: imbangela kumiswa zingcwecwe e imithambo yegazi, izimila noma unhlangothi.

I overabundance vitamin D3 ne-calcium emzimbeni siqedwa ngu Vitamin K2, okuyinto aqoqana kubo ngokungenaphutha nohlaka lwamathambo. Ngaphezu kwalokho, ehlanza imithambo yegazi lapho insalela zanqwabelana eziphila izakhi asebenzayo, avimbele izinqubo sokugembula emzimbeni.

Kubangelwa yini ukuntuleka izinto asebenzayo?

Njengoba wayekuqonda lokho Vitamin kubalulekile amathambo, kufanele ucabange ngemiphumela lungekho.

Ukuntula yalezi izakhi kungabangela:

• Ascorbic acid, noma Vitamin C Leads ukuyeka ukukhula uqwanga bone amaseli, okungase kubangele porosity kanye umsungulo we nohlaka lwamathambo.
• Retinol. Encishisiwe kwamathambo, okwandisa kakhulu ingozi yokonakalisa.
• Calciferol. Amavithamini for amathambo eqinile, kuhlanganise uvithamini D, ne ukuntula kwabo kungabangela thinning amathambo ngenxa ukuvaleka calcium kwatheleka ku nezicubu.

Yikuphi Vitamin oludingekayo ukuze amathambo e waphuka nendlela yokuzigwema ukuze zingasivimbi ukuba

Gwema waphuka kunomthelela uvithamini A emzimbeni. Ukuntuleka kokukhulumisana retinol kungaholela ukwehla kwamathambo, ithambo thinning izindonga kanye fragility yabo. Omunye izimpawu waphuka ukungabi uvithamini A, ngokulandelana, lokhu kusilela angabhekwa omunye izimbangela pathologies ezinjalo.

Ezilimele izakhi fuse amathambo aqatha kangcono, uma emzimbeni ngesilinganiso esifanele amavithamini enjalo ithola ithambo njengoba methylsulfonylmethane, okuyinto ingenye izinhlobo nesibabule. Lo msuka kusiza ukuba alungise futhi akhe uqwanga. Ngaphezu kwalokho, kuthatha isikhathi saleli vithamini amathambo ukukhula.

Ngesikhathi ukwa ukuphulukiswa Kunconywa ukuthatha amavithamini ngoba amathambo eqinile, equkethe selenium kanye manganese. umoya-mpilo Kugcine ematisa isakhiwo ithambo, ethuthukisa izinqubo umzimba kanye ngesivinini yokutakula. Ngaphandle khona nesibabule selenium akuyona linamathele izakhiwo cartilaginous, ngaleyo ndlela ngaphandle lemali edingekayo yalolu ketshezi ezilimele nemisipha noma waphuka yene nzima.

Izinto ezidingekayo ukuze uqwanga futhi umsipha

Collagen - ingenye amavithamini ezibaluleke kakhulu, umphumela okuhloswe ngalo nokugcina impilo uqwanga nemisipha. Chondroitin - ikhemikhali lifakwa ngesisekelo uqwanga izicubu. Lokho kwenza nasekuqiniseni amalunga omzimba, nemisipha futhi imisipha. It wenza umsebenzi ofanayo, futhi Glucosamine.

Ukuze amalunga nemisipha kudingeka izithako ezilandelayo:

• Vitamin E. It kuqinisa umsipha ngenxa sinjalo we lipids cell ulwelwesi, ngcono ukuhamba ngokuhlanganyela.
• U-vitamin C ikhuthaza ukukhiqizwa collagen iphinde ivimbele ukubhujiswa uqwanga.
• Vitamin PP. Kuthuthukisa ukuhamba ngokuhlanganyela.

Amavithamini for amathambo babe nemiphumela ezahlukene isakhiwo nezicubu zomzimba, ngakho izinto ezidingekayo ukuze oluqinisayo yabo futhi emumva waphuka, abakwazi ukwenza kabusha ngokugcwele uqwanga.

Vitamin izakhiwo aqokwa nguchwepheshe emva luhlolo egcwele emzimbeni. ushintsho Ukudla nayo esihlelwe ne udokotela.

Magnesium, i-phosphorus, amavithamini A no D

Iqembu efakwe ohlwini amavithamini ikhuthaza ukumuncwa kwe-calcium emzimbeni. Phosphorus, i-magnesium, uvithamini A no-D ulungise ukumuncwa yayo emathunjini futhi silondoloze ukulinganisela yezinye namaminerali ithambo collagen ethandele.

vitamin C

Ascorbic acid kuthiwa kubangelwa isigaba amavithamini ezidingekile amathambo eqinile, ngenxa yokuthi ukuthi Akhuthaza ukwakheka kwe-collagen. Lesi sakamuva nje kuphela izenzo njengendlela medium, ukuqongelela nosawoti wamaminerali, kodwa futhi ubamba futhi ithambisa amathambo ujuqu.

B amavithamini

Uhlu onjani Vitamin amathambo ukukhula kudingeka kakhulu, okukhulunywe B1, B2, B6, kunesidingo ukuze kusebenze isimiso sezinzwa, B5, B12, obhekene umsebenzi hematopoietic.

Ukuntula yalezi izinto kungaholela ukwehla ukuzwela ithambo izicubu ezehlisa exchange Izinzwa amaza kagesi sibe ikhanda nobuchopho. Amavithamini for isimiso sokujikeleza kwegazi ziyadingeka yakha imikhumbi eqinile igazi nokusimamisa imisebenzi yabo.

ithusi

Imfundo e abantu kakhulu engasenamahloni by radicals khulula metal idatha. Ngaphezu kwalokho, ithusi kunomphumela zokuzivikela ku uqwanga.

Found in ukudla ezifana imifino nokusabhontshisi, isinkwa, amantongomane, kwasolwandle, ushokoledi.

selenium

Isekela izivikeli mzimba, ikhuthaza ukuphulukiswa amalunga lilimele. Akhuthaza ukwakheka kwe-shell le-uqwanga articular.

Found in kwasolwandle, izinso isilwane, uLwandle Lukasawoti, ungafundeki imikhiqizo okusanhlamvu.

Polyunsaturated okunamafutha acid

Enye yezingxenye ezibaluleke kakhulu okuyinto incike ukugeleza izinqubo ezibalulekile kukhona i-omega-3 no-omega-6. Lapho ukuvuvukala uhlelo zemisipha, ubuhlungu amathambo nemisipha yabo ebekiwe yokwelapha Vitamin. Unsaturated okunamafutha acid kuyazuzisa yisimiso senhliziyo nemithambo yegazi. Omega-3 in inqwaba ezitholakala inhlanzi, walnuts, flaxseed futhi amafutha canola, imbewu ithanga.

Olinganiselayo yokudla kwesokudla

Kuyo yonke impilo ijwabu ithambo kancane kancane olusha futhi ibuyiselwe. buyekeza Igcwele ephilayo ezikhulayo kwenzeka ngemva kweminyaka embalwa, kodwa iye yakha nqubo ithatha iminyaka eyisikhombisa kuya kweyishumi. Man - yilokhu akudlayo, ngakho indlela yokwakheka kokudla, izinto eziqukethwe imikhiqizo incike ukulinganisela amavithamini namaminerali emzimbeni.

Ukudla okunomsoco udlala indima ebaluleke kunazo zonke eminyakeni yokuqala amabili zokuphila kwakhe, ngoba ngalesi sikhathi kuba ukukhula kanye nokuthuthuka. Lapho esegugile, kunesidingo esifanayo sokuhleleka izakhi - kule nkathi ekuphileni kwazo zonke izinqubo okuzivuselela kancane phansi kakhulu, okwandisa ingozi waphuka.

Ukulondoloza impilo amazinyo, ukululama ngokushesha ithambo izicubu , kuyatuseka ukuba bangayeki ngokuphelele noma ukunciphisa ukusetshenziswa kwemikhiqizo elandelayo:

• Ushukela, usawoti.
• Ikhofi soda.
• Amaswidi, imikhiqizo ebhikawozi.
• Ezilwane.

Ukuze silondoloze impilo yomzimba, ukuqinisa amathambo namazinyo, ngcono ukusebenza kwezitho zangaphakathi futhi kuncishiswe ingozi zezifo ezihlukahlukene futhi pathologies, kumele:

• Thatha Vitamin amathambo ukukhula.
• Ungahlukumezi ukudla eziyingozi kanye imikhuba.
• Thatha Vitamin amathambo kumiswa.

Isihluthulelo sempilo, amathambo eqinile nezihlanganiso kuyinto eyanele esifike ngesikhathi amavithamini namaminerali adingekayo ukuze ukusebenza evamile umzimba womuntu.

Amavithamini for amathambo namalunga babe nemiphumela ezahlukene isakhiwo nezicubu zomzimba, ngakho ayinto kwakudingeka aqinise amathambo futhi kuvimbele waphuka, akazange njalo ukubuyisa ngokugcwele nemisipha noma uqwanga. Ngenxa yalesi sizathu, Vitamin izakhiwo kumele aqokwe kuphela udokotela emva luhlolo egcwele emzimbeni.