Vitamini A: Ngati atamwa m'mimba yopanda kanthu, mavitamini amatulutsidwa mu ndowe thupi lisanawamwe ndi kuwagwiritsa ntchito. Mafuta-mavitamini osungunuka, monga vitamini A, amayenera kusungunuka m'mafuta kuti alowe m'matumbo a m'mimba. Choncho, ayenera kumwedwa pambuyo chakudya kuonetsetsa kwambiri mayamwidwe wathunthu.
Maselo a epithelial a okalamba amawonongeka mosavuta, ndipo kukana kwawo kumakhala kochepa. Vitamini A ntchito yaikulu ndi kusunga kukula kwa maselo osiyanasiyana a epithelial; Choncho, vitamini A yowonjezera ndiyofunikira. Kuphatikiza pa kupeza zina kuchokera ku zakudya (monga kaloti, mkaka, mazira, chiwindi cha nyama, masamba obiriwira obiriwira, ndi mkaka), makapisozi a vitamini A akhoza kutengedwa mosiyana, kapisozi imodzi kamodzi patsiku, yokhala ndi 25,000 IU, modumphadumpha.
Vitamini C: Awa ndi mavitamini osungunuka m'madzi-osungunuka. Makhalidwe ake ndi osakhazikika, ndipo amawonongeka mosavuta ndi okosijeni. Thupi la munthu silingathe kupanga vitamini C ndipo limayenera kumupeza kuchokera ku chakudya. Choncho, tiyenera kusamala tikamadya ndi kuphika vitamini C. Vitamini C amatha kuwonongeka chifukwa cha madzi, kutentha, kuwala, mpweya, ndi utsi. Kulowetsedwa m'madzi, kuphika, kapena kuwala kwa dzuwa kungawononge kwambiri vitamini C. Komanso, kusuta ndudu imodzi kumachepetsa 25 mg ya vitamini C, komanso kudya 100 mg ya chakudya chokazinga kumachepetsanso 25 mg ya vitamini C.
.
Vitamini E: Chomera chofunikira m'thupi la munthu, anthu ambiri amamwa mavitamini E nthawi zonse. Komabe, kafukufuku waposachedwapa wasonyeza kuti kugwiritsa ntchito molakwika vitamini E sikungothandiza komanso kumachepetsa moyo komanso kulimbana ndi mankhwala ochepetsa mafuta m’thupi-.
Ofufuza a pa yunivesite ya Tel Aviv ku Israel adafalitsa kafukufuku mu magazini yaposachedwa ya ku America ya *Arteriosclerosis, Thrombosis & Vascular Biology* [7], kutsatira pafupifupi anthu 300,000 ochokera ku United States, Europe, ndi Israel, kuyerekeza omwe adatenga vitamini E ndi omwe sanamwe. Zotsatira zinawonetsa kuti zoyambazo zinali ndi zochepera zinayi zochepera-zaka za moyo kuposa zam'mbuyo.
Ndi zakudya ziti zomwe zili ndi Vitamini E wambiri?
Zomwe-zotchedwa "quality-adjusted life year" (QLAC) zimatembenuza chiwerengero cha zaka zakukhala ndi makhalidwe osiyanasiyana a moyo kukhala chiwerengero chofanana cha zaka zakukhala ndi thanzi labwino. Ndilo lingaliro lomwe limagwiritsidwa ntchito poyesa kuchuluka kwa kusintha kwa moyo ndi kuchuluka kwa moyo komwe kumadza chifukwa cha chithandizo ndi chisamaliro chaumoyo. Komabe, ofufuza akuwonetsa kuti izi sizikutanthauza kuti aliyense amene amamwa vitamini E adzakhala ndi moyo kwa miyezi inayi. Kafukufuku wam'mbuyomu adapezanso kuti mankhwala owonjezera a Vitamin E sikuti amangoteteza matenda ena, komanso amatha kutsutsana ndi cholesterol-mankhwala otsitsa. Ofufuza amanena kuti ngati Vitamini E wokwanira angapezeke kuchokera ku chakudya, zowonjezera sizifunikira.
Vitamini B6: Kumwa molakwika Mlingo wambiri wa pyridoxine (2-6g tsiku lililonse kwa miyezi 2-40) chifukwa cha kupsinjika maganizo usanakwane kungayambitse ataxia yowonjezereka komanso kuwonongeka kwakukulu kwa malo apansi ndi kugwedezeka, osakhudza kukhudza, kutentha, ndi kumva kupweteka. Makina amagetsi ndi apakati amanjenje sawonongeka. Kuchira pambuyo poyimitsa pyridoxine kumachedwa kwambiri, ndipo odwala ena amachira pang'ono. Mavitamini odana ndi khansa ndi zigawo zamitundu yosiyanasiyana m'thupi la munthu ndipo samapereka mphamvu. Kudya mopitirira muyeso sikupindulitsa thupi, ndipo ena amatha kubweretsa zotsatirapo zoyipa kapena kufa.