Abubuwan rayuwa
Vitamin sune kwayoyin da ke cikin abinci. Yawancin su jikinsu bazai iya samar da kansu ba. Kimanin shekaru dari da suka wuce, masana kimiyya sun gano yadda suke da lafiya. (Ba mamaki ba wannan kalma ta fito daga Latin vita - "rai"). An tabbatar da cewa dukkanin cututtukan cututtuka ba su haifar da ƙwayoyin cututtuka da kwayoyin cuta ba, amma ta rashin rashin bitamin. Amma na dogon lokaci an yi imani da cewa za'a iya kauce wa wadannan matsaloli ta hanyar cin abinci daya kawai. An yi juyin juya halin juyin juya hali a ƙarshen shekarun 1960 daga Linus Pauling, dan shekaru biyu na Nobel (a shekara ta 1954 - don nazarin yanayin hadewar sinadaran da ƙayyade tsari na sunadarai, kuma a shekarar 1962 don yaki da makaman nukiliya), wanda yayi la'akari da haɗin kai kansa Albert Einstein. Ya zo tare da ra'ayin cewa manyan kwayoyin bitamin sune panacea don cututtuka.
Alal misali , ya bada shawarar ci gaba yau da kullum har zuwa 10 g (!) Abincin sinadarin acid da kuma pastilles - makullin kiwon lafiyar don rigakafin sanyi. A gaskiya ma, wannan mutumin da ya koya ya dauki "nau'in rayuwa" daga likitoci kuma ya kawo miliyoyin gidaje. Tun daga wannan lokaci, duniya ta damu da irin abubuwan da ake amfani dashi na bitamin.
Bayan 'yan shekarun da suka gabata, ka'idar tasirin bitamin C a kan sanyi shine dabarun direba na Linus Pauling Institute (Oregon, USA) Gidan Guda, wanda yanzu an dauke shi daya daga cikin manyan masana a duniya a cikin ascorbic. Ya yi nazarin bayanan bincike, wanda ya hada da dubban masu sa kai, kuma ya kammala cewa bitamin C kawai yana yalwata alamar bayyanar cututtuka kuma ya rage kimanin kashi 20 cikin dari na cutar, amma bai hana shi ba.
Daidai daidai "nau'i-nau'i na likitanci na jiki" yana ƙunshe, alal misali, a cikin alamu biyu. Mu a farkon alamu na sanyi zuwa ga kantin magani don artificially haɗin acid.
Magunin ko guba?
Amma a wasu lokuta ba zai yiwu a lissafta shi a wasu lokuta ba. Alal misali, Ma'aikatar Lafiya ta Burtaniya ta yarda da cewa ba za ta iya ƙayyade yawan amincin bitamin A. Nazarin na nuna cewa mutanen da suke cin abinci a cikin beta-carotene (ana samuwa a cikin karas da dukkan 'ya'yan itatuwa da kayan' ya'yan itace orange) basu iya samun ciwon huhu na huhu ba. Jikin jiki yana aiwatar da shi a bitamin A, wanda ya fi karfi mai maganin antioxidant da ke cikin yakin basasa. Zai zama alama cewa an gano maganin ciwon daji a ƙarshe! Amma a Amurka an gudanar da gwaje-gwajen, wanda ya shafi mutane 15,000. Domin shekaru takwas, mutane a kowace rana sun karbi kwaya na beta-carotene. An dakatar da jarrabawar saboda sakamakon ya gigice: daga cikin masu shan taba bama, cutar cutar taji ta karu da kashi 28%. Masana kimiyya har zuwa karshen kuma basu fahimci dalilin da yasa beta-carotene daga abinci yana da amfani ba, amma a cikin tsari mai mahimmanci shine cutarwa.
Babu ƙaramin jayayya shine wani nau'i na bitamin da pastilles - makullin kiwon lafiya, bitamin A - retinol. Ƙararrawa da aka zana ta masu bincike na Sweden. Gaskiyar ita ce, wannan ƙasa tana da farko a duniya domin rashin lafiyar osteoporosis. Yawancin lokaci sukan sha wahala daga mata fiye da shekaru 50. Wannan cututtukan yana cike kasusuwa, yana kara yawan hadarin. Ya bayyana cewa abincin yaren mutanen Sweden shine zargi. A gefe ɗaya, yana da mahimmanci a cikin allura, wanda zai kare kasusuwa. Amma a daya - yana da mai yawa bitamin A (suna wadatar da madara mai madara, Swedes suna son mai kifi, hanta man fetur, da sauransu).
Ya bayyana cewa shan magunin retinol (1.5 MG a kowace rana) na dogon lokaci yana kara hadarin kamuwa da ƙwanƙasar wuyan sau biyu. Wadannan kwalejojin sun tabbatar da su a baya-bayan nan daga masana kimiyyar Amurka.
Kwafin yau da kullum na bitamin A shine 800 - 1000 micrograms (2667 - 3333 ME), beta-carotene - 7 MG. Ciki yana cike da ciwon kai, ƙara ƙaruwa, asarar nauyi, hanta hepatosis. Ya kamata a yi amfani da kulawa a cikin masu juna biyu, kamar yadda cin abinci bitamin A zai iya haifar da mummunan lahani a cikin ci gaban jiji, hangen nesa, kwayoyin halitta, na zuciya da jijiyoyin jini da tayi a tayin. Dole ne a dauki kulawa don yin amfani da beta-carotene. Idan, alal misali, su sha 2 da 3 tabarau na ruwan 'ya'yan karo a kowace rana don makonni da yawa, fata zai iya saya launin ruwan rawaya. Sanyayyun kwayoyi na wannan bitamin na iya haifar da tayar da hankali a kan mutanen da suka dame shi, ci gaba da ciwon huhu, musamman a masu shan taba.
Wani abu mai mahimmanci na bitamin shine E. Yana da magungunan antioxidant.
Idan akwai buƙatar yin amfani da kwayar bitamin E mai zurfi sosai, an bada shawara cewa cin abinci ya zama gajere, kuma ba zai wuce 100 MG kowace rana ba. Sabili da haka wajibi ne a yi la'akari da cewa, bitamin E a cikin isasshen yawa yana dauke da kayan lambu, hatsi da leguminous al'adu, kayan lambu, kwayoyi.
Damaccen bitamin D3 yana dauke da wuri daban. Rashin daidaito na wannan abu yana haifar da ci gaban rickets a yara, da kuma manya - zuwa osteoporosis. Gwaje-gwajen sun nuna cewa mafi yawan bitamin da troches suna da mabuɗin kiwon lafiya da kuma bitamin D yana hana metastasis na ciwace-ciwacen ƙwayoyin cuta, ya rage ci gaban cutar cutar sankarar bargo, ya hana ci gaba da ciwon sukari, arthritis, cututtuka na zuciya, da dai sauransu.
Yaya za mu iya ba su? An tara wannan abu a cikin fata a karkashin rinjayar radiation ultraviolet, amma, rashin alheri, ba a isasshen yawa ba. Ana iya samun Vitamin D3 tare da wasu abinci, alal misali, hanta halayen, mai kifi, madara, qwai. Duk da haka, ko da akwai akwai sau goma a ƙasa da yadda ake bukata. Ƙungiyar Lafiya ta Duniya tana bada shawarar yin amfani da kashi 200 - 500 ME kowace rana. Wannan adadin za a iya samuwa ne kawai ta hanyar karin bitamin kari.
Hankali ga abinci
Yau a cikin magungunan gargajiya akwai wata babbar magungunan kwayoyi da ke dauke da kwamfutar hannu kusan dukkanin bitamin da ma'adanai. Yana da matukar dacewa: haɗiye kwaya kuma kada kuyi tunani game da cin abinci mai kyau da daidaito. Amma, ya juya, irin wannan "hadaddiyar giyar" ba ya tabbatar da cewa jikinka har yanzu yana da dukkan abubuwan da ke bukata. Gaskiyar ita ce, wani ɓangare na hadaddun zai iya rinjayar yadda ya dace da ɗayan. Alal misali, bitamin D3 yana taimakawa wajen tsara ƙwayoyin allura, amma tare da raguwa daidai da waɗannan abubuwa a cikin shirye-shiryen, bitamin C ba shi da daidaituwa da bitamin C, kuma beta-carotene rage yawan bitamin E. Wannan ba tare da ambata cewa wasu daga cikin wadannan abubuwa ba sune mai narkewa, yayin da wasu suna da ruwa mai narkewa. Duk da haka, wannan tsari don samar da ma'adinan bitamin-mineral ba kullum amfani da su na masana'antu na pharmaceuticals.
Menene zan yi? Hakika, ba tare da bitamin ba zai iya. Kada ku yi watsi da kwayoyi masu amfani da roba. Alal misali, bitamin C yana da nau'in isomer shida (waɗannan sunadaran sunadarai ne wadanda suke da nau'i da nauyin kwayoyin, amma sun bambanta a tsari da kaddarorin). Synthesize wannan hanya artificial zuwa yanzu daya kawai - ascorbic acid. Amma mafi amfani - ascorbic acid (yana da tasirin antitumor, yana kunshe ne cikin manyan yawa a cikin kabeji), har sai ya juya. Sabili da haka, yafi kyau samun dukkan kayan da suke amfani da abinci. Bugu da ƙari, abinci yana ƙunshe da abubuwa masu yawa, alal misali, flavonoids, wanda, a daya hannun, ya taimaka mahimman abu, kuma a daya, kawar da sakamako marar kyau.
Don samar da jiki tare da farashin yau da kullum na dukkan bitamin, isa ya ci kayan lambu 400 grams a rana. Kuma wannan yana da ko da yake cewa a cikin bazara su abun ciki a samfurori yana ragewa. Kuma, idan ya cancanta, za'a iya samun ƙarin asurai, alal misali, daga tsirrai na berries, ciyawa, da dai sauransu. Wuri mai amfani mai kyau ko broth na dogrose, hawthorn, gooseberries, waxanda suke da wadata a bitamin C.
Vitamin E yana da wadata a cikin kayan lambu maras tsabta. Don samun bitamin A, ƙara man shanu ga salatin salatin ko karamin sabo.
(An ba da shawarar yin amfani da fiye da sau ɗaya a cikin kwana biyu ko uku, idan ba ka da aiki mai tsanani). Amma Kostinskaya ya bada shawarar yin maganin tare da kayan da aka haɓaka da bitamin musamman tare da taka tsantsan. Ka tuna a kalla wani labarin tare da madarar madarar da madara.
Shekaru da dama da suka wuce, bayan binciken da Cibiyar Nazarin Cibiyar Nazarin Harkokin Gudanar da Harkokin Gudanar da Cibiyar Nazarin Ukrainian ta kasar Ukrainian ta yi, mun ƙyale ba da damar samar da bitamin kayan shafa ga 'yan wasa. A yau, abin girmamawa shine akan abincin. Kuma a cikin Moscow, alal misali, a gasar Olympic ba ta daina cin abinci na musamman ga 'yan wasan su. Akwai abinci da aka shirya bisa tsarin tsarin burodi - an yi imani cewa tare da samfurori na mutum mutum zai karbi kashi na bitamin. Bugu da ƙari, ya bayyana cewa idan an yi amfani da jiki don amfani da abubuwa masu haɗi, ba zai sake gane su ba "a cikin irin".
Wannan shi ne paradox. Sabili da haka, anyi amfani da karin bitamin kawai a lokuta na musamman, lokacin da, misali, mutumin ba shi da lafiya. Amma lafiya - ya fi kyau a kula da abincin abincin daidai.
A wasu lokuta, har yanzu kuna da ƙara haɓaka bitamin yau da kullum. Alal misali, likitoci sun ba da shawarar cewa iyaye masu zuwa a nan gaba za su dauki ruwa 12 makonni kafin kuma bayan zane don hana lalata haihuwa a cikin yara. Wannan abu, a hanya, yana da yawa a cikin ganyen letas, kwayoyi, tsaba. Sabili da haka, ana ba da shawara ga masu juna biyu su ci karin salatin da kifaye, nama ko kaza don inganta mafi kyawun sunadaran da ake bukata don ci gaban yaro.
Kowace lokaci, samun lalata, da fara kallo, kwaya, yi tunanin: wane irin asusu ne a yau? Yi hankali karanta umarnin, ko ma mafi alhẽri - tambayi kafin zuwa likita.