Vitamin A: Kana ikatorwa mudumbu isina chinhu, mavhitamini anozoburitswa mutsvina muviri usati wagona kuatora nekuashandisa. Mafuta-mavhitamini anonyungudika, akaita sevhitamini A, anofanira kunyungudika mumafuta kuti apinde mudumbu. Naizvozvo, dzinofanirwa kutorwa mushure mekudya kuti dzive nechokwadi chekuwedzera kunyura.
Masero epithelial evakwegura anokuvadzwa nyore nyore, uye kushorwa kwavo kwakaderera. Vitamin A basa guru nderokuchengetedza kukura kwemasero epithelial akasiyana-siyana; saka, yakakodzera vhitamini A yekuwedzera inodiwa. Pamusoro pekuwana zvimwe kubva pakudya (zvakadai semakarotsi, zvigadzirwa zvemukaka, mazai, chiropa chemhuka, miriwo yakasvibira, uye zvigadzirwa zvemukaka), macapsules evhitamini A anogona kutorwa akaparadzana, kapule imwe kamwe pazuva, ine 25,000 IU, nguva nenguva.
Vitamin C: Iyi ivhitamini inonyungudika mumvura-inonyungudika. Zvimiro zvayo hazvina kugadzikana, uye zvinoparadzwa nyore nyore ne oxidation. Muviri wemunhu haugone kugadzira vhitamini C uye unofanirwa kuiwana kubva muchikafu. Naizvozvo, kungwarira kunofanirwa kutorwa kana uchidya uye uchibika vhitamini C. Vhitamini C inogona kukuvara kubva mumvura, kupisa, chiedza, oxygen, uye utsi. Kunyura mumvura, kubika, kana zuva rakananga kunogona kuparadza zvakanyanya vhitamini C. Uyezve, kusvuta mudzanga mumwe chete kunopedza 25 mg yevhitamini C, uye kudya 100 mg yezvokudya zvakakangwa zvinopedzawo 25 mg yevhitamini C.
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Vitamin E: Chikafu chakakosha chemuviri wemunhu, vanhu vazhinji vanogara vachitora vhitamini E zvinowedzera. Zvakadaro, ongororo ichangobva kuitwa inoratidza kuti kushandisa vhitamini E zvisina kufanira hakuna zvakunobatsira chete asiwo kunoderedza urefu hwehupenyu uye kusawirirana nemishonga inoderedza cholesterol{1}.
Vatsvakurudzi vepaTel Aviv University muIsrael vakaburitsa ongororo mupepanhau rekupedzisira reAmerica *Arteriosclerosis, Thrombosis & Vascular Biology* [7], vachironda vanhu vangangosvika zviuru mazana matatu kubva kuUnited States, Europe, neIsrael, vachienzanisa avo vakatora vitamin E nevasina. Mibairo yacho yakaratidza kuti yekutanga yakange iine makore mana ehupenyu mashoma{4}akagadziridzwa pane ekupedzisira.
Ndezvipi zvekudya zvine vhitamini E?
Iyo-inodanwa kuti "quality-adjusted life year" (QLAC) inoshandura nhamba yemakore ekurarama nemhando dzakasiyana dzehupenyu kuita nhamba yakaenzana yemakore ekurarama muhutano hwakakwana. Ipfungwa inoshandiswa kuongorora chiyero cheshanduko muhutano uye huwandu hwehupenyu hunounzwa nekurapa uye hutano hwehutano. Zvisinei, vatsvakurudzi vanotaura kuti izvi hazvirevi kuti munhu wose anotora Vitamin E supplementation achararama mwedzi mina zvishoma. Ongororo dzakapfuura dzakawanawo kuti ma supplements eVitamin E haangodziviriri zvimwe zvirwere chete, asi anogonawo kupesana nemishonga inoderedza cholesterol-. Vatsvakurudzi vanoti kana Vitamin E yakakwana inogona kuwanikwa kubva muchikafu, kuwedzera hakuna kudiwa.
Vitamin B6: Kutora zvisizvo madosi akakwira epyridoxine (2-6g zuva nezuva kwemwedzi 2-40) nekuda kwekunetseka kusati kwasvika kumwedzi kunogona kukonzera kufambira mberi kwekunzwa ataxia uye kukanganiswa kwakanyanya kwekumisikidza kwemakumbo ezasi uye kunzwa kwekuzunguza, pasina kukanganisa kunobata, tembiricha, uye kunzwa kurwadziwa. Iyo mota uye yepakati tsinga masisitimu haina kukuvadzwa. Kupora mushure mekumisa pyridoxine kunononoka, uye vamwe varwere vanongopora zvishoma. Anti-kenza mavhitamini zvikamu zvakasiyana-siyana zvenyama mumuviri wemunhu uye hazvipi simba. Kudyisa zvakanyanya hakuna zvakunobatsira kumuviri, uye zvimwe zvinogona kutoburitsa zvine chepfu kana kufa.