Mavhitaminzi kuti mapfupa: muchidimbu, description, mhando uye wongororo

Biology vanoshingaira zvinhu zvaisanganisira ari kudya zvinovaka kiyi pfupa simba. Normal kushanda skeletal mamiriro okunze kunobva karusiyamu asina kunyura nomuviri pasina anodiwa uwandu vhitamini D3. Collagen, vhitamini E uye A anobatsira shwashwa midziyo. All izvi mavhitaminzi pfupa kunogona kuwanikwa kana kubudikidza kutungamirira vhitamini zvinodhaka zvivako kana pamwe chikafu.

Kubva pakati nepakati muviri mumuviri, kunyanya vana zvinoenderana kukura repfupa hurongwa muviri. Mitswe uye kudzivirira zvirwere zvakasiyana siyana kubatsira kuti pakugadzira vanoshingaira zvinhu. Rairira splicing ukama zvinhu kwevanhu marangwanda hazvibviri pasina kuvapo mavhitaminzi uye zvicherwa mumuviri.

The unorapa kuti mapfupa simba

Mukurumari marangwanda kwevanhu zvinoenderana pamberi calcium, izvo zvinokanganisa kukura mapfupa zvivako. Kushaya nefuma kungaita kuti osteoporosis - chirwere umo mapfupa ave wakawondereiko kudai mazuva ose nokuti kuti nhengo unopisa karusiyamu kwavari. Pathological pezvakaitwa sei chikuru kuti musana, saka aibuda nefuma vanofanira kungwarira chaizvo kuti, kana mune ramangwana vachafanira kutarisana siyana zvirwere uye zvirwere.

Pasinei chokwadi kuti chicherwa ichi chinobatsira zvikuru muviri, vanopfuura 80% nayo haina kunyura pasina magnesium, phosphorus, D3 uye k2. Zvisinei, nokuti mapfupa akasimba havana kutora hombe yakawanda calcium mavhitaminzi dzakanyorwa kuti mapfupa. In yakakwirira zvikuru mishonga, izvi zvinhu hazvisi chete anobatsira, asi zvinogona kukuvadza: chikonzero inotungamirwa plaques mumidziyo ropa, mapundu kana kurohwa.

The overabundance vhitamini D3 uye calcium yakawanda mumuviri panobviswa nokuda vhitamini k2, izvo rinoungana navo kunyatsoreva munyika skeletal ino. Uyezve, rabvisa midziyo ropa iyo vaunganidza yemuraudzo pakugadzira vanoshingaira okunze, nokudaro zvichiita pathological pezvakaitwa mumuviri.

Chii chinokonzera kushaya basa zvinhu?

Ndaziva chii vhitamini zvinokosha mapfupa, unofanira kufunga nezvemigumisiro kuishaya.

Kushayiwa zvokudya izvi zvinogona kukonzera:

• Ascorbic acid, kana Vitamin C. Kunotungamirira kurega nezvokukura shwashwa uye mapfupa masero, izvo zvinogona kukonzera porosity uye softness pamusoro skeletal hurongwa.
• Retinol. Akaderedza mapfupa arambe achirema, izvo anowedzera zvikuru mukana kukuvara.
• Calciferol. Mavhitaminzi kuti mapfupa akasimba, kusanganisira vhitamini D, pamwe kwokushaya kwavo kunogona kukonzera rive dete mapfupa nokuda blockage calcium kudirana achipinda tishu.

Iyo vhitamini chinodiwa kuti mapfupa mitswe uye sei kwakavatadzisa

Dzivisa mitswe chinowedzera vhitamini A mumuviri. Kushaikwa retinol kungaita kuti vasanyanye pfupa arambe achirema, mapfupa rive dete kwemasvingo avo fragility. Mumwe zviratidzo mitswe ndiyo kushaya vhitamini A ukuwo, kuti dhefisiti anogona kunzi mumwe zvinokonzera pathologies dzakadaro.

Zvakakuvadza fiyuzi zvinhu nani mapfupa mamiriro, akapa mumuviri mune zvakakodzera uwandu mavhitaminzi zvakadai anogamuchira bvupa sezvo methylsulfonylmethane, inova imwe mhando nesarufa. chaikosha Izvi zvinobatsira kudzorera uye shwashwa. Uyezve, achitora vhitamini iyi pfupa kukura.

Panguva kutsemuka kuporesa inokurudzirwa kutora mavhitaminzi kuti mapfupa akasimba, rine selenium uye manganese. Last okisijeni inonyorovesa pfupa mamiriro, izvo anovandudza metabolic pezvakaitwa uye Inowedzera kupora. Pasina kuvapo nesurferi pamusoro selenium haina midzi muna cartilaginous zvivako, saka pasina inodiwa mari iyi fuma zvaparadzwa nemarunda kana mitswe vashoma akaoma.

Zvinhu zvinodiwa kuti shwashwa uye shwashwa

Collagen - chimwe chezvinhu zvinokosha mavhitamini, migumisiro nechinangwa kuramba utano shwashwa nemarunda. Chondroitin - imwe pfuma kuti chinosanganisirwa hwaro shwashwa tishu. Zvinoita nokusimbaradza mapfundo, nemarunda nemarunda. It anoita zvakafanana basa, uye Glucosamine.

For mapfundo nemarunda vanoda zvinotevera pakugadzira:

• Vhitamini E. It kunosimbisa shwashwa nokuda Kudzikamiswa sero Kamudzira lipids, kuvandudza kwemajoini mufambo.
• Vhitamini C anokurudzira collagen kugadzirwa uye kunodzivisa kuparadzwa shwashwa.
• Vhitamini PP. Anovandudza joini mufambo.

Mavhitaminzi kuti mapfupa vane zvakasiyana migumisiro pamusoro marongerwo uye nyama dzomuviri, uye saka zvinhu zvakakodzera kuti vasimbiswe uye kupora pashure mitswe, havagoni kunyatsonzwisisa panoda shwashwa.

Vhitamini zvivako vanogadzwa nyanzvi pashure azere kuzviongorora muviri. Kudya shanduko iri chikwata pamwe nachiremba.

Magnesium, phosphorus, mavhitaminzi A uye D

Group dzakanyorwa mavhitaminzi chinosimudzira Absorção de Água calcium pamuviri. Phosphorus, magnesium, vhitamini A uye D kuchinja Absorção de Água yaro ura uye kuramba pakuenzanisa nezvimwe zvicherwa zviri pfupa collagen fibers.

vhitamini C

Ascorbic asidhi iri anonzi muchikwata mavhitamini zvakafanira kuti mapfupa akasimba, nokuti kuti kunosimudzirawo paumbwe collagen. The yokupedzisira haisi chete anoita se svikiro, kuunganidza chicherwa munyu, asiwo absorbs uye dzinopomhodza pamusoro nezvichazoitika mapfupa.

B mavhitaminzi

The mazita chii dzakawanda vhitamini kuti mapfupa kukura mhando zvinodiwa, akataura B1, B2, B6, zvakakodzera kuti nokushanda kwenhengo tsinga, B5, B12, basa hematopoietic basa.

Kushayikwa izvi zvinhu kungaita kuti vasanyanye aikanganiswa repfupa rinenge kuti emunhu exchange tsinga nomunhu kuti musoro muuropi. Mavhitaminzi nokuti kweropa mamiriro vanofanira kuumba simba midziyo ropa uye dzikamisa mashandiro avo.

mhangura

Dzidzo muvanhu yekudyidzana hwakaipa ne vakasununguka radicals date simbi. Uyezve, mhangura ine rwokudzivirira kukanganisa shwashwa.

Inowanikwa zvokudya zvakadai miriwo uye zvinoitira vana mumakoko, chingwa, nzungu, hove, chocolate.

selenium

It anotsigira zvirwere, kunoita kuporesa zvaparadzwa mapfundo. Zvinokurudzira paumbwe goko yacho articular shwashwa.

Inowanikwa zvomugungwa, itsvo zvemhuka, Gungwa roMunyu, unrefined tsanga zvigadzirwa.

Polyunsaturated mafuta acids

Chimwe chezvinhu zvinokosha zvinoumba iyo kunoenderana aibuda pezvakaitwa zvinokosha zviri naOmega-3 naOmega-6. Kana kuzvimba zvetsandanyama nemapfupa ezvinhu, kurwadziwa mapfupa uye tsandanyama dzavo ushandiswe sezvo vhitamini mishonga. Unsaturated mafuta acids kubatsira kumwoyo. Omega-3 akawanda anowanikwa hove, fruit, flaxseed uye mafuta canola, mbeu nhanga.

Pakati Nepakati kudya zvakanaka

Mumazana upenyu pfupa rinenge riri zvishoma achiudza uye akadzorerwa. Full update ane kukura muviri kunoitika muna vaviri makore, asi vakaumba muitiro zvinoda manomwe gumi makore. Man - zvanzi akadya, saka murwiyo zvokudya uye zvinhu zviri zvigadzirwa zvinobva nechiedzo mavhitamini uye zvicherwa mumuviri.

kunovaka muviri kwakakodzera anoridza basa rinokosha mune yokutanga makumi makore oupenyu hwake, nokuti panguva iyi ndiyo kukura. Pakukwegura, pane zvakafanana kudiwa zvinovaka muviri - iyi youpenyu zvose rokuzvivandudza rakaita kuti irambe pezvakaitwa anononoka pasi zvinokosha, izvo anowedzera mukana mitswe.

Kuchengetedza utano mazino, kukurumidza kupora remafupa rinenge , zviri chinodiwa kupa zvachose kana kuderedza kudyiwa zvinotevera zvigadzirwa:

• Sugar, munyu.
• Coffee uye mushaba.
• Sweets, bhekari zvigadzirwa.
• Animal kwemafuta.

Kuti tirambe hutano muviri, kusimbisa mapfupa uye meno, kuvandudza kushanda zvomukati uye yekuzvidzivirira zvirwere zvakasiyana-siyana uye pathologies, iwe unofanira:

• Tora vhitamini kuti mapfupa kukura.
• Regai kushandisa zvokudya inokuvadza uye tsika.
• Tora vhitamini kuti mapfupa inotungamirwa.

The kiyi utano, mapfupa akasimba uye mapfundo yakakodzera yaunodya mavhitamini uye zvicherwa zvakakosha dzose kushanda kunoita muviri.

Mavhitaminzi kuti mapfupa uye mapfundo vaine migumisiro pamusoro marongerwo uye nyama dzomuviri, saka nefuma vaifanira kusimbisa mapfupa uye kudzivirira mitswe, haana nguva dzose zvakazara ndadzosa nemarunda kana shwashwa. Nokuda kwechikonzero ichi, vhitamini zvivako zvinofanira vanogadzwa chete nachiremba pashure azere kuzviongorora muviri.