Kuwanikwa kwevhitamini yaive imwe yezvakawanikwa zvikuru muzana remakore rechi19. Muna 1897, Ekman akawana muJava kuti kudya mupunga wakacheneswa chete kunogona kukonzera beriberi, nepo mupunga usina kuchekwa unogona kurapa chirwere ichi. Akawanawo kuti chinhu chinogona kurapa beriberi chaigona kutorwa nemvura kana doro, uye panguva iyoyo, chinhu ichi chainzi "mvura-inonyungudika B." Muna 1906, zvakaratidzwa kuti chikafu chine "cofactors" mukuwedzera kune mapuroteni, lipids, makabhohaidhiretsi, inorganic munyu, uye mvura. Zvinhu izvi zviripo zvishoma asi zvakakosha pakukura kwemhuka. Muna 1911, Casimir Funke akacherechedza mamines sezvinhu zviri mupunga webrown izvo zvinogona kurwisa beriberi. Zvinhu zvavo zvakafanana neizvo zvinowanikwa muchikafu, uye mazhinji acho macoenzymes. Muna 1906, zvakaratidzwa kuti chikafu chine "cofactors" kunze kweprotein, lipids, makhahydrates, inorganic salts, uye mvura. Izvi zviripo zvishoma asi zvakakosha pakukura kwemhuka. Muna 1911, Casimir Funke akaona maamine sezvinhu zviri mumupunga webrown zvinorwisa beriberi; zvinhu zvavo uye kugovera muzvokudya zvakafanana, uye mazhinji macoenzymes.
Mavhitaminzi zvinhu zvakakosha zvekuchengetedza zvakajairwa metabolism uye kuchengetedza zvakakosha zvemuviri mabasa. Mavhitamini akakamurwa kuita mafuta-anonyungudika uye nemvura-mavhitamini anonyungudika. Mafuta-mavhitamini anonyungudika anonyanya kusanganisira mavhitamini A, D, E, uye K, nepo mvura-mavhitamini anonyungudika achinyanya kusanganisira mavhitamini B nevhitamini C. Mavhitamini akasiyana ane zvekudya zvakasiyana.
Mafuta-mavhitamini anonyungudika:
1. Vitamin A: Yakawanda mumafuta echiropa checod, nhengo dzemhuka, uye bota. Mumiriwo nemichero, yakawandisa mumadomasi, makarotsi, mbambaira, mabhanana, maranjisi, nemapichisi. Kushaikwa kwevhitamini A kunogona kutungamirira kuupofu hwehusiku.
2. Vitamin D: Yakawanda mumazai yolk, zvigadzirwa zvemukaka, uye mbiriso. Vitamin D inodzora calcium uye phosphorus balance, inosimudzira kunyura kwecalcium, uye inogona kushandiswa kurapa nekudzivirira rickets uye osteoporosis.
3. Vitamin E: Yakawanda mumazai, mafuta emiriwo, uye zvimwe zvekudya, ine antioxidant yakasimba uye inogona kubatsira mukurapa kwemoyo uye cerebrovascular hosha.
4. Vitamin K: Yakazara muspinachi, makabheji, uye zvimwe zvekudya, vhitamini K inonyanya kubatsira mukurapa kwekusagadzikana kweropa.
Mvura-Mavhitamini akanyungudika:
1. B Mavhitamini: Nyama isina kuonda nesoya bhinzi zvine vhitamini B1 yakawanda. Vitamin B2, inozivikanwawo seriboflavin, yakawandisa muzai yolk, chiropa, itsvo, nzizi gakanje, mbiriso, gungwa, uye broccoli. Vitamin B3 inowanikwa mumbiriso, zviyo, chiropa, uye mupunga bran. Vitamin B4 inowanikwa muhuwandu hwakawanda mumazai, huropi hwemhuka, doro, malt, uye soy lecithin. Vitamin B5 yakawanda mumbiriso, zviyo, chiropa, uye miriwo. Vitamin B6 yakawanda mumbiriso, zviyo, chiropa, mazai, uye zvigadzirwa zvemukaka. Vhitamini B9 yakawanda mumuriwo wemashizha egirinhi uye chiropa. Vitamin B12 yakawanda muchiropa, hove, mazai, uye mazai edhadha. Mavhitaminzi eB anoita basa rekuchengetedza tsinga uye digestive system.
2. Vitamin C: Yakawanda mumichero nemiriwo mitsva, yakadai semaranjisi, kiwi, matomatisi, mhiripiri, mavise anovava, cauliflower, nekare. Vhitamini C inogona kuvandudza tsinga dzeropa uye zvakare kutora chikamu mukubvisa chetoxification.