Mavhithamini ane mafuta-futi ndiwo ayo anopararira uye anochengeterwa mumafuta. Vitamini A, D, E, uye K vane mavhithamini ane mafuta. Zvimwe zvinonzi phytonutrients , zvakadai sedototoriyid (semuenzaniso beta-carotene) zvinewo mafuta-anosvibiswa. Izvi zvinowanikwa kuti zvive nechokwadi chekuchengetedza kwakakwana kwemasukisi pamwe nekushanda kwepanyama uye kukura.
Mafuta-Matubvu Anogadziriswa Anotsanangurwa
Mavhithamini ane mafuta-mafuta anowanikwa mumuviri.
Nemhaka yokuti vanogona kuvaka pamusoro penguva refu, zvinogoneka kukudziridza tsvina kubva kudarika-kushandiswa. Izvi hazviitike kuti zviitike kubva pakudya (kana mumuviri we Vitamin D , kusvibisa zuva), asi zvinogona kuitika nokudya zvakawanda mu "mega" mavitamini mapiritsi. Kudya mafuta-ane zvokudya zvinobatsira mukudyiwa kwemavhithamini ane mafuta-enyuka uye phytonutrients, asi zvishoma chete mazana emafuta anodiwa nokuda kwechinangwa ichi.
Vitamin A
Vitamini A, inozivikanwawo se retinol, ine vitamini inogadzikana. Vitamin A inonyanya kushandiswa nepro-vitamini fomu inogona kuwanikwa mu beta-carotene. Vitamini A inowanikwa muzvokudya zvinobva kune zvisikwa zvemhuka, zvakadai semafuta ehove, chiropa, bhotela, mazai eji uye kamuki uye anonzi anonzi preformed vitamin A, apo carotenoids inowanikwa mumichero nemiriwo inonzi pro-vitamin A nekuti yakashandurwa kuva vitamini A mumuviri (kunyange vamwe vanhu miviri yakanaka pane kuita izvi kupfuura vamwe).
Vanhu vane zvirwere zvinovasiya nemafuta malabsorption, kureva chirwere cheliliac, chirwere cha Crohn, pancreatic disorders, inogona kuva vitamin A inoshaya. Vitamini A inobatanidza nesimbi uye zinc uye kushaya simba mune izvi zvicherwa zvinogona kukanganisa vitamini A metabolism mumuviri.
Vitamin K
Vitamin K, inozivikanwawo se phylloquinone, inobatsira nemuviri wehutachiona hwekuvhara ropa uyewo kutakura calcium.
Vanhu veAmerica vanowana vitamini K yavo kuburikidza nemiriwo yemashizha mashizha zvikuru. Kunyange zvazvo zvakaoma kuchera, semamwe mavithamini ane mafuta akawanda, kudya miriwo miriwo yakaoma semininashi nemafuta, zvakadai setirea kana mafuta emuorivhi zvinogona kuwedzera kuwedzerwa kwevhitamini nekanopfuura katatu. Vitamin K inoratidzirwa mune utano hwemapfupa kuitira kuti urambe uchidya miriwo yemashizha.
Vitamin E
Zvinofadza kuti maAmerica pamusoro pemiti yevhitamini E inobva kune zvimwe zvisiri-zvino-zvinovaka muviri zvakadai se pizza, chili, spaghetti muto uye french fries. Vitamin E inobva ku-tocopherols. Mishonga inopora ye vitamini E inosanganisira tomate, mazai, uye nuts uye mbeu.
Vitamin D
Vitamini D, inonzi calciferol, inowanikwa muzvokudya zvishomanana izvo vanhu vekuAmerica vasingadyi zvakanaka kwazvo kusanganisira, hove-chiropa mafuta, hove dzakakora, mushwa, egg yolks uye chiropa. Kunyange zvazvo zuva nezuva kuzarurirwa kwezuva kwakakwana kuti urambe uine utano hwakanaka hwevhitamini D, vazhinji veAmerica vanowana zvizhinji zvavo kubva kuzvidyo zvakakombwa zvakadai semichero yekurairi uye zvimwe zvakagadziriswa zvekudya zvekudya uye jisi rearangi. Vitamini D inobatsira muviri kuti uwane calcium uye phosphorus kuburikidza nekuita sehomoni mumukomana muduku.
Carotenoids
Carotenoids yakatsvuka uye yerinhi yeguru inowanikwa muzvibereko nemiriwo iyo inewo mafuta-anogadzirisa muviri.
Vanhu veAmerica vanodya pakati pe40 ne50 yevanopfuura 700 inowanikwa mumasikirwo. Zvimwe zvezvakakosha zve carotenoids michero nemaruva emaruva machena uye miriwo zvakadai semango, karoti, nemapopu.
The Bottom Line
Mavhithamini ane mafuta ane chiyeuchidzo ndeyekuyeuchidza kuti mafuta ezvokudya ndiwo chikamu chinokosha chekudya kwedu uye zvinodiwa kuti miviri yedu iwane mamwe mavitamini nemishonga. Nokuita kuti uve nechokwadi chekudya zvakakwana zvemafuta, mashizha ane mashizha, michero nemiriwo uye nyama, iwe uchazvigadzirira kuti uwane mavitamini asina kusvibiswa pasina mafuta.
Chinhu
Nzvimbo dzeDarease Control. Nhoroondo yezvokudya zvinovaka muviri: Fat-Soluble Vitamins uye Nutrients.