Ayini Amavithamini Ancibilika Ngamafutha? Izakhiwo zamaVithamini Amafutha Ancibilikayo

Amavithamini ahlukaniswa ngokuya ngokuncibilika kwawo. Ezinye ziyancibilika emanzini kanti ezinye ziyancibilika ngamafutha. amavithamini amafutha ancibilikayo ukudla okunamafutha amaningi. Uma lezi zidliwa ngamafutha, zingena kahle kakhulu egazini. Imaphi amavithamini ancibilikayo kumafutha?

amavithamini amafutha ancibilikayo;

• vitamin A
• Ivithamini D
• Vitamin E
• vitamin K

esihlokweni "izakhiwo zamavithamini ancibilikayo", "izifo ezibonwa ngokuntuleka kwamavithamini ancibilikayo", "amavithamini e-adek ancibilika kumafutha" kuzoxoxwa ngezihloko.

Ayini Amavithamini Ancibilika Ngamafutha?

Ivithamini A

Ivithamini Aidlala indima ebalulekile ekugcineni impilo yamehlo.

Izinhlobo ze-Vitamin A

I-Vitamin A ayiyona inhlanganisela eyodwa. Kunalokho, yiqembu lama-fat-soluble compounds aziwa ngokuhlanganyela njengama-retinoids.

Uhlobo lokudla oluvame kakhulu lwevithamini A yi-retinol. Ezinye izinhlobo - i-retinal ne-retinoic acid - zitholakala emzimbeni kodwa zingekho noma ziyivelakancane ekudleni. I-Vitamin A2 (3,4-dehydroterminal) ingenye, ifomu elingasebenzi kancane elitholakala ezinhlanzi zasemanzini ahlanzekile.

Iqhaza kanye nomsebenzi we-Vitamin A

I-Vitamin A isekela izici eziningi ezibalulekile zomsebenzi womzimba:

Impilo yamehlo: I-Vitamin A ibalulekile ekugcineni amangqamuzana azwela ukukhanya emehlweni kanye nokwakheka kwezinyembezi.

Umsebenzi wamasosha omzimba: Ukushoda kwe-Vitamin A kukhubaza ukusebenza kwamasosha omzimba, okwandisa amathuba okuba nezifo.

Ukuthuthukiswa komzimba: I-Vitamin A ibalulekile ekukhuleni kwamangqamuzana. Ukushoda kwe-Vitamin A kunganciphisa noma kuvimbele ukukhula kwezingane.

Ukukhula kwezinwele: ukukhula kwezinwele Le vitamin ibalulekile Ukuntula kuholela e-alopecia noma ukulahlekelwa izinwele.

umsebenzi wokuzala: I-Vitamin A iyivithamini ebalulekile ekuvundeni futhi ibalulekile ekukhuleni kwengane.

Iyini Imithombo Yokudla Ye-Vitamin A?

I-Vitamin A itholakala kuphela ekudleni okuvela ezilwaneni. Imithombo eyinhloko yokudla yemvelo isibindi, amafutha esibindi sezinhlanzi kanye nebhotela. I-Vitamin A ingabuye ithathwe kwamanye ama-antioxidant e-carotenoid atholakala ezitshalweni. Lezi zaziwa ngokuhlanganyela njenge-provitamin A. Okuphumelelayo kakhulu kwalokhu, okugcwele imifino eminingi efana nezaqathi, iklabishi nesipinashi. i-beta-carotened.

Inani Elinconyiwe Levithamini A

Ithebula elingezansi libonisa ukudla okunconyiwe kwansuku zonke (RDI) kuvithamini A.

Kuyini Ukuntula I-Vitamin A?

Ukuntuleka kukavithamini A akuvamile, kodwa abadla imifino bangase babe sengozini ngoba uvithamini A utholakala kuphela ekudleni okuvela ezilwaneni. Nakuba i-provitamin A igcwele izithelo nemifino eminingi, ayiguqulwa njalo ngokuphumelelayo ku-retinol, uhlobo olusebenzayo lwevithamini A. Ukusebenza kwalolu shintsho kuncike kufuzo lomuntu.

Ukuntuleka kukavithamini A kuya kuba yinto evamile kwamanye amazwe asathuthuka lapho ukuhlukahluka kokudla kulinganiselwe. Ilayisi namazambane amhlophe ahamba phambili ekudleni kwawo; Kuvamile kubantu abangondlekile ngokwenyama, amafutha nemifino. Uphawu oluvamile lokuntula ngokushesha ukungaboni ebusuku. Njengoba lesi simo siqhubeka, singaholela ezimweni ezimbi kakhulu, njengokuthi;

iso elomile: Ukuphindaphinda okunamandla kungabangela i-xerophthalmia, isimo esibonakala ngeso elomile ngenxa yokuncipha kokukhiqizwa kwezinyembezi.

Ubumpumputhe: Ukuntuleka okukhulu kwevithamini A kungabangela ubumpumputhe ngokuphelele. Eqinisweni, iphakathi kwezimbangela ezivame ukuvinjelwa zobumpumputhe emhlabeni.

Ukuqothuka kwezinwele: Uma untula u-vitamin A, ungase uqale ukulahlekelwa izinwele zakho.

Izinkinga zesikhumba: Ukushoda kwe-Vitamin A kubangela isimo sesikhumba esaziwa ngokuthi yi-hyperkeratosis.

ukungasebenzi kahle kwamasosha omzimba: Isimo esingesihle se-vitamin A noma ukuntula kwe-vitamin A kwenza abantu bangenwe izifo.

Iyini i-Vitamin A Excess?

Ukweqisa kwe-vitamin A kuholela esimweni esibi esaziwa nge-hypervitaminosis A. Lesi yisimo esingavamile kodwa singaba nemiphumela emibi kakhulu yezempilo. Izimbangela eziyinhloko ukuthi izithasiselo zikawoyela wesibindi noma inhlanzi zinenani eliningi likavithamini A. Ngokuphambene, ukudla okuphezulu kwe-provitamin A akubangeli i-hypervitaminosis.

Izimpawu eziphambili kanye nemiphumela yobuthi ukukhathala, ikhandaLokhu kuhlanganisa ukucasuka, ubuhlungu besisu, ubuhlungu bamalunga, ukungakuthandi ukudla, ukuhlanza, ukungaboni kahle, izinkinga zesikhumba, nokuvuvukala komlomo namehlo. Kungase futhi kubangele ukulimala kwesibindi, ukulahlekelwa amathambo, nokulahlekelwa izinwele. Ngemithamo ephezulu kakhulu, uvithamini A angabulala.

Kutuswa ukuthi abantu abadala bangeqi umkhawulo wokudla ophezulu ongu-10.000 IU (900 mcg) ngosuku. Amanani aphezulu noma ama-300.000 IU (900 mg) angabangela i-hypervitaminosis A eyingozi kubantu abadala. Izingane zingase zibe nemiphumela eyingozi ngamanani aphansi kakhulu. 

Ukubekezelelana komuntu siqu kuyehluka kakhulu. Izingane kanye nabantu abanezifo zesibindi ezifana ne-cirrhosis ne-hepatitis basengozini enkulu futhi badinga ukuvikelwa okwengeziwe. Abesifazane abakhulelwe kufanele futhi baqaphele njengoba imithamo ephezulu kavithamini A ingalimaza umbungu. Imithamo ephansi njenge-25.000 IU ngosuku ingabangela ukukhubazeka kokuzalwa.

Yiziphi Izinzuzo Zezithako ze-Vitamin A?

Nakuba izithasiselo zinenzuzo kulabo abanenkinga yokuntuleka kwamavithamini, abantu abaningi bathola uvithamini A owanele ekudleni kwabo futhi abadingi ukuthatha izithasiselo.

Kodwa ucwaningo olulawulwayo lubonisa ukuthi izithasiselo zikavithamini A zingazuzisa abanye abantu, ngisho noma ukudla kwabo kuhlangabezana nezidingo eziyisisekelo.

Isibonelo, izithasiselo zikavithamini A zingasiza ekwelapheni isimungumungwane ezinganeni. Ivikela inyumoniya ehambisana nesimungumungwane futhi yehlisa ingozi yokufa ngo-50-80%. Ucwaningo luphakamisa ukuthi uvithamini A uzocindezela igciwane lesimungumungwane.

Ivithamini D

ngesikhumba lapho uchayeka elangeni. Ivithamini D kukhiqizwa. Kuyaziwa ngemiphumela yayo enenzuzo empilweni yamathambo, futhi ekuntulekeni kwe-vitamin D, umzimba uba lula kakhulu ekuqhekekeni kwamathambo.

Izinhlobo ze-Vitamin D

I-Vitamin D yaziwa nangokuthi i-calciferol futhi itholakala ngezindlela ezimbili eziyinhloko:

• I-Vitamin D2 (ergoxykipherol): Itholakala kumakhowe nakwezinye izitshalo.
• I-Vitamin D3 (cholecalciferol): Itholakala ekudleni okutholakala ezilwaneni njengamaqanda namafutha ezinhlanzi, futhi ikhiqizwa yisikhumba uma ibekwe elangeni.

Indima kanye nomsebenzi we-Vitamin D

I-Vitamin D inezindima nemisebenzi eminingi, kodwa abambalwa kuphela abacwaningwa kahle. Lokhu kubandakanya:

Impilo yethambo: I-Vitamin D ilawula ukujikeleza kwamazinga e-calcium ne-phosphorus, amaminerali abaluleke kakhulu ekukhuleni nasekugcinweni kwamathambo. Yandisa ukumuncwa kwala maminerali ekudleni.

ukulawulwa kwamasosha omzimba: Iphinde ilawule futhi iqinise umsebenzi wamasosha omzimba.

Uma sekusegazini, isibindi nezinso ziguqula i-calciferol ibe i-calcitriol, ifomula yevithamini D esebenzayo. Ingabuye igcinwe ukuze isetshenziswe kamuva ngesimo se-calcidiol. I-Vitamin D3 iguqulela ku-calcitriol ngempumelelo kakhulu kune-vitamin D2.

Iyini Imithombo Yokudla Ye-Vitamin D?

Lapho umzimba wethu uvame ukuchayeka elangeni, isikhumba sethu singakhiqiza wonke uvithamini D odingekayo. Kodwa-ke, abantu abaningi bachitha isikhathi esincane elangeni noma baphume ngaphandle begcobe i-sunscreen. Ukuvikelwa emisebeni yelanga kubalulekile, kodwa kunciphisa inani le-vitamin D elikhiqizwa isikhumba sethu.

Ngenxa yalokho, abantu bavame ukulayisha ekudleni kwabo ukuze bathole uvithamini D owanele. Ukudla okuningana ngokwemvelo kuqukethe uvithamini D. Imithombo yokudla engcono kakhulu izinhlanzi ezinamafutha namafutha ezinhlanzi, kodwa amakhowe achayeka ekukhanyeni kwe-ultraviolet nawo aqukethe amanani abalulekile ale vithamini. Ngaphezu kwalokho, i-vitamin D ivame ukungezwa emikhiqizweni yobisi kanye nemajarini.

Inani Elinconyiwe Le-Vitamin D

Ithebula elingezansi libonisa ukudla okunconyiwe kwansuku zonke (RDI) kanye nomkhawulo ongaphezulu (UI) kavithamini D. Amanani amakwe ngenkanyezi ayanele (AI) njengoba ingekho i-RDI yezingane. I-AI ifana ne-RDI kodwa isekelwe ebufakazini obubuthakathaka.

Kuyini Ukuntula I-Vitamin D?

Ukuntuleka okukhulu kwevithamini D kuyivelakancane, kodwa uhlobo oluncane lokushoda kwevithamini D noma ukuntula kuvamile phakathi kokuhlala esibhedlela kanye nasebekhulile. Izinto eziyingozi zokuntula ibala lesikhumba elimnyama, ukuguga, ukukhuluphala, ukuchayeka elangeni eliphansi kanye nezifo eziphazamisa ukumuncwa kwamafutha.

Imiphumela eyaziwa kakhulu yokuntuleka kwevithamini D ihlanganisa amathambo athambile, imisipha ebuthaka, kanye nengozi eyengeziwe yokuphuka kwamathambo. Lesi simo sibizwa ngokuthi i-osteomalacia kubantu abadala kanye nama-rickets ezinganeni. 

Ukushoda kwe-Vitamin D, ukungasebenzi kahle kwamasosha omzimba, izifo kanye izifo ze-autoimmuneKuphinde kubangele ukwanda kokuzwela. Ezinye izimpawu zokuntula zingase zihlanganisa ukukhathala, ukucindezeleka, ukuqothuka kwezinwele, nokuphola kwesilonda esilimele.

Ucwaningo lokuhlola luxhumanisa amazinga aphansi kavithamini D noma ukuntula kwengozi eyengeziwe yokufa ngenxa yomdlavuza kanye nengozi eyengeziwe yokuhlaselwa yinhliziyo.

Iyini i-Vitamin D Excess?

Ubuthi be-Vitamin D buyivelakancane kakhulu. Ukuchitha isikhathi esiningi elangeni akubangeli ubuthi bevithamini D, kodwa ukuthatha izithasiselo eziningi kungakulimaza. Umphumela omkhulu wobuthi i-hypercalcemiaKuyisimo esibonakala ngenani eleqile le-calcium egazini.

Izimpawu zihlanganisa ikhanda elibuhlungu, isicanucanu, ukungakuthandi ukudla, ukuncipha, ukukhathala, ukulimala kwezinso nenhliziyo, umfutho wegazi ophakeme, kanye nokuphazamiseka kwengane. Abantu abadala ngokuvamile bayelulekwa ukuthi bangeqi umkhawulo ophezulu wokudla kwabo uvithamini D ongu-4000 IU ngosuku.

Amanani aphezulu asukela ku-40,000-100,000 IU (1,000-2,500 mcg) ngosuku angabangela izimpawu zobuthi kubantu abadala uma kuthathwa nsuku zonke inyanga eyodwa noma ezimbili. Khumbula ukuthi ngisho imithamo ephansi ingalimaza izingane ezincane.

Yiziphi Izinzuzo Zezithako ze-Vitamin D?

Kubantu abachitha isikhathi esincane elangeni futhi abangadli inhlanzi enamafutha noma isibindi, izithasiselo zikavithamini D zingaba yinzuzo kakhulu. Ukuthatha izithasiselo njalo kunganciphisa ingozi yezifo zokuphefumula.

Vitamin E

i-antioxidant enamandla Vitamin Eivikela amaseli ekugugeni ngaphambi kwesikhathi kanye nokulimala ngama-radicals mahhala.

Izinhlobo ze-Vitamin E

I-Vitamin E ingumndeni wama-antioxidants ayisishiyagalombili afanayo futhi ihlukaniswe ngamaqembu amabili:

Ama-Tocopherols: I-Alpha-tocopherol, i-beta-tocopherol, i-gamma-tocopherol ne-delta-tocopherol.

Ama-Tococryenols: I-Alpha-tocotrienol, i-beta-tocotrienol, i-gamma-tocotrienol ne-delta-tocotrienol.

I-Alpha-tocopherol iwuhlobo oluvame kakhulu lwevithamini E. Lokhu kwenza cishe u-90% wevithamini E.

Indima kanye nomsebenzi we-Vitamin E

Indima eyinhloko kavithamini E wukusebenza njenge-antioxidant, ivimbela ukucindezeleka kwe-oxidative nokuvikela ama-fatty acids kulwelwesi lwamaseli kuma-radicals mahhala. Lezi zakhiwo ze-antioxidant zihlanganisa i-vitamin C, i-vitamin B3, kanye selenium enothiswe nezinye izakhamzimba. Ngamanani aphezulu, uvithamini E wehlisa ikhono legazi lokujiyisa.

Iyini Imithombo Yokudla Ye-Vitamin E?

Imithombo yokudla ecebile kavithamini E amanye amafutha emifino, imbewu namantongomane. ukwatapheyaIzinhlanzi ezinamafutha kanye namafutha ezinhlanzi ezinye izinto ezicebile.

Inani Elinconyiwe Levithamini E

Ithebula elingezansi libonisa ukudla kwe-vitamin E kanye nomkhawulo ophezulu obekezelelekayo. Amanani amakwe ngenkanyezi anele njengoba awekho amanani e-RDI ezinsaneni.

 Kuyini Ukuntuleka kwe-Vitamin E?

Ukushoda kwe-Vitamin E akuvamile futhi akutholakali kubantu abanempilo. Ngokuvamile kwenzeka ezifweni eziphazamisa ukumuncwa kwamafutha noma uvithamini E ekudleni, njenge-cystic fibrosis nesifo sesibindi.

Izimpawu zokuntuleka kukavithamini E zihlanganisa ubuthakathaka bemisipha, ukuhamba kanzima, ukuthuthumela, izinkinga zokubona, ukungasebenzi kahle kwamasosha omzimba, nokukhathala.

Ukuntuleka okukhulu, okuhlala isikhathi eside kungabangela ukuntuleka kwegazi emzimbeni, isifo senhliziyo, izinkinga ezingathi sína zezinzwa, ubumpumputhe, ukuwohloka komqondo, ukucabanga okubuthakathaka nokungakwazi ukulawula ukunyakaza komzimba ngokugcwele.

Iyini i-Vitamin E Toxicity?

Ukweqisa kwe-vitamin E kunzima ukukuthola emithonjeni yemvelo yokudla. Amacala obuthi abikiwe ngemva kokuba abantu bethathe amanani aphezulu kakhulu ezithako zokudla. Noma kunjalo, uma kuqhathaniswa namavithamini A no-D, ukusetshenziswa ngokweqile kukavithamini E kubonakala kungenangozi.

Kungaba nemiphumela yokunciphisa igazi, kuphikisane nemiphumela kavithamini K futhi kubangele ukopha ngokweqile. Ngakho-ke, abantu abathatha imithi yokunciphisa igazi akufanele bathathe inani elikhulu likavithamini E.

Ukwengeza, ngemithamo ephezulu engaphezu kuka-1000mg ngosuku, uvithamini E angase abe nemiphumela ye-prooxidant. Okusho ukuthi, kungabangela ukucindezeleka kwe-oxidative, okwenza okuphambene ne-antioxidant.

Izinzuzo kanye Nezingozi Zokuthatha Kavithamini E Ephezulu noma Izithasiselo

I-Vitamin E evela enanini eliphezulu lokudla noma izithasiselo inikeza izinzuzo eziningi. Olunye uhlobo lukavithamini E, i-gamma-tocopherol, lungakhuphula umfutho wegazi ngokukhulisa ukuvuleka kwemithambo yegazi, okungase kwehlise umfutho wegazi kanye sengozini yesifo senhliziyo.

Izithako ze-Gamma-tocopherol nazo zinomthelela wokunciphisa igazi kanye nokwehlisa amazinga e-cholesterol "embi" ye-LDL. Ngokuphambene nalokho, olunye ucwaningo lusikisela ukuthi izithasiselo zikavithamini E ezinomthamo omkhulu zingase zibe yingozi ngisho noma zingabonisi izimpawu zobuthi.

Isibonelo, ucwaningo lokubheka lubonisa ukuthi ukuthatha izithasiselo zikavithamini E kuhlobene nengozi eyengeziwe yomdlavuza wendlala yesinye kanye nokufa kuzo zonke izimbangela.

Njengoba kunikezwe imiphumela engase ibe mibi yezithako ze-vitamin E, azikwazi ukunconywa okwamanje. Kudingeka izifundo zekhwalithi ephezulu ngaphambi kokuthi kuthathwe iziphetho eziqinile mayelana nokuphepha kwesikhathi eside kwalezi zithako.

Vitamin K

vitamin K Idlala indima ebalulekile ekuhlanganiseni kwegazi. Ngaphandle kwalo, ingozi yokopha izoholela ekufeni.

Yiziphi Izinhlobo ze-Vitamin K?

I-Vitamin K iyiqembu lama-fat-soluble compounds ahlukaniswe ngamaqembu amabili amakhulu.

I-Vitamin K1 (phylloquinone): Itholakala ekudleni okuvela ezitshalweni, i-phylloquinone iwuhlobo oluyinhloko lwevithamini K ekudleni.

I-Vitamin K2 (menaquinone): Leli fomu likavithamini K litholakala ekudleni okuvela ezilwaneni nasemikhiqizweni yesoya ebilile. I-Vitamin K2 Iphinde ikhiqizwe ama-bacteria amathumbu kukholoni.

Ngaphezu kwalokho, kunezinhlobo okungenani ezintathu zokwenziwa zikavithamini K3. Lokhu kwaziwa ngokuthi uvithamini K3 (menadione), uvithamini K4 (menadiol diacetate) kanye novithamini K5.

Indima kanye nomsebenzi we-Vitamin K

I-Vitamin K idlala indima ebalulekile ekuhlanganiseni kwegazi. Kodwa uvithamini K uneminye imisebenzi, ehlanganisa ukukhuthaza impilo yamathambo nokuvimbela ukubalwa kwemithambo yegazi, okungase kunciphise ingozi yesifo senhliziyo.

Iyini Imithombo Yokudla Ye-Vitamin K?

Imithombo yokudla engcono kakhulu kavithamini K1 (phylloquinone) ihlanganisa imifino enamahlamvu aluhlaza, kuyilapho i-vitamin K2 (menaquinone) itholakala kakhulu ekudleni kwezilwane nasemikhiqizweni yesoya ebilile.

Ngokungafani ne-phylloquinone, i-menaquinone itholakala kuphela ngamanani amancane kokunye ukudla okunamafutha amaningi, okuvela ezilwaneni njengezikhupha zamaqanda, ibhotela nesibindi.

Inani Elinconyiwe Le-Vitamin K

Ithebula elingezansi libonisa amanani anele okudla (AI) kavithamini K. I-AI ifana ne-RDI, izinga lokudla kwansuku zonke okucatshangwa ukuthi lihlangabezana nezidingo zabantu abangu-97.5%, kodwa ngokusekelwe ebufakazini obubuthakathaka kune-RDI.

Kuyini Ukuntuleka kwe-Vitamin K?

Ngokungafani namavithamini A no-D, i-vitamin K ayigcinwa ngamanani abalulekile emzimbeni. Ngakho-ke, ukudla okungenavithamini K kungabangela izimo ezicindezelayo.

Labo abangakwazi ukugaya ngokuphumelelayo nalabo abanezinkinga zokumuncwa kwamafutha basengozini enkulu yokuntula uvithamini K. Lokhu, isifo se-celiackuhlanganise nalabo abahlushwa isifo samathumbu esivuvukalayo kanye ne-cystic fibrosis.

Ukusetshenziswa kwemithi elwa namagciwane ebanzi kungakhuphula ukuntula kanye nemithamo ephezulu kakhulu kavithamini A, okunciphisa ukumuncwa kukavithamini K. Imithamo emikhulu kavithamini E ingaphinda ilwe nemiphumela kavithamini K ekujikeni kwegazi.

Ngaphandle kukavithamini K, igazi ngeke livimbe, futhi ngisho nesilonda esincane singabangela ukopha okunganqandeki. Ngenhlanhla, ukuntuleka kwevithamini K akuvamile, njengoba umzimba udinga amanani amancane kuphela ukuqinisekisa ukujiya kwegazi. Amazinga aphansi kavithamini K nawo axhunyaniswa nokuncipha kwamathambo kanye nengozi eyengeziwe yokuphuka kwabesifazane.

Iyini i-Vitamin K Toxicity?

nezinye amavithamini amafutha ancibilikayoIzimpawu zobuthi zezinhlobo zemvelo zikavithamini K azaziwa. Ngenxa yalokho, ososayensi abakwazanga ukusungula izinga eliphezulu elibekezelelekayo lokudla uvithamini K. Kudingeka ezinye izifundo.

Ngokuphambene, i-vitamin K yokwenziwa eyaziwa ngokuthi i-menadione noma i-vitamin K3 ingaba nemiphumela emibi uma idliwe ngamanani aphezulu.

Izinzuzo Zezithako ze-Vitamin K

Izifundo ezimbalwa ezilawulwayo kubantu Izithako ze-Vitamin Kwahlola imiphumela ye Kulezi zifundo, kwanqunywa ukuthi izithako ze-vitamin K - i-vitamin K1 ne-vitamin K2 - zinganciphisa ukulahlekelwa kwamathambo kanye nengozi yokuphuka kwamathambo. Ukwengeza, ukuthatha i-45-90mg yezithako ze-vitamin K2 nsuku zonke kuthuthukisa ukusinda kweziguli ezinomdlavuza wesibindi.

Ucwaningo lokuhlola lubonisa ukuthi ukudla okuphezulu kwe-vitamin K2 kungase kunciphise ingozi yesifo senhliziyo. Nokho, ubufakazi obuvela ezifundweni ezilawulwayo bunomkhawulo. Ekugcineni, izithako ze-vitamin K0.5 ezithathwe ku-1 mg nsuku zonke iminyaka emithathu ziye zahlotshaniswa namadoda amadala. ukumelana ne-insulinyehlisa ukuthuthukiswa komuthi uma kuqhathaniswa ne-placebo. Awukho umehluko obalulekile owatholakala kwabesifazane.

Ngenxa yalokho;

amafutha ancibilikayo Kunamavithamini amane amakhulu: Amavithamini A, D, E no-K. Lezi zibaluleke kakhulu empilweni futhi zinemiphumela ebalulekile emzimbeni. Ngaphandle kwe-vitamin D, iningi layo litholakala kumantongomane, imbewu, imifino, inhlanzi namaqanda, futhi ungathola okuningi ngokudla ukudla okulinganiselayo.

Lamavithamini amaningi ekudleni okunamafutha, futhi ukumuncwa kwawo kungandiswa ngokufaka amafutha ekudleni. Nakuba ngokuvamile ungadingi ukuthatha izithasiselo zikavithamini A, E, kanye no-K, kubaluleke kakhulu ukuthatha izithasiselo zikavithamini D.