Vitamin, halayen su, mai narkewa-mai narkewa na ruwa (tebur)

Vitamin A (Retinol) yana ba da hangen nesa na yau da kullun, yana tasiri metabolism na gina jiki, hanyoyin haɓaka jikin mutum, haɓakar ƙashi, yana warkar da fata da ƙwayoyin mucous, suna ƙaruwa da juriya ga cutar. Tare da rashin shi, hangen nesa ya raunana, gashi ya fadi, girma yayi saurin sauka. Ya ƙunshi bitamin A a cikin mai na kifi, hanta, madara, nama, ƙwai, a cikin kayan lambu waɗanda ke da launin rawaya ko ruwan lemo: kabewa, karas, ja ko barkono kararrawa, tumatir. Akwai kuma sinadarin Vitamin A - carotene, wanda a cikin jikin mutum a gaban mai yana canzawa zuwa Vitamin A. Yawancin abincin yau da kullun shine daga 1.5 zuwa 2.5 MG.

Vitamin D (Calciferol) hada daga provitamin a karkashin tasirin hasken ultraviolet. Yana shiga cikin samuwar kashin kasusuwa, yana karfafa girma. Tare da rashin bitamin D, rickets suna haɓaka cikin yara, kuma babban canje-canje a cikin ƙashin ƙashi yana faruwa a cikin manya. Ya ƙunshi bitamin D a cikin kifi, man shanu, madara, ƙwai, hanta naman sa. Bukatar yau da kullun don wannan bitamin shine 0.0025 MG.

Vitamin E (tocopherol) ya shafi tsarin halittar haihuwa, wanda aka bude a 1922. Sunanta ya fito daga Girkanci "tokos" "zuriya" da "feros" - "bear." Rashin bitamin E yana haifar da rashin haihuwa da lalatawar jima'i. Yana iya tabbatar da lokacin haihuwa da kuma cikakkiyar tayi. Tare da rashin bitamin E a cikin jiki, canje-canje dystrophic a cikin ƙwayar tsoka yana faruwa. Akwai mai yawa acikin mai kayan lambu da hatsi: Bukatar yau da kullun shine daga 2 zuwa 6 MG. Tare da magani, kashi na iya ƙaruwa zuwa 20-30 MG.

Vitamin K (fhylloquinone) yana shafar coagulation na jini) Wanda aka samu a abinci ta hanyar phylloquinone (K) da menaquinone (K Vitamin K yana motsa samuwar prothrombin a cikin hanta. Ya ƙunshi a cikin ganyen ganyen alayyafo, ƙwayar hanji.Rashin hanjin ɗan adam yana haɗuwa da buƙatun yau da kullun - 2 MG.

26. Hypovitaminosis, sanadin, alamun bayyanar yanayin yanayin hypovitaminous, matakan kariya.

Babban dalilan karancin abinci mai gina jiki sun hada da:

1. Rashin abinci zaɓi. Rashin wadataccen abinci na kayan lambu, 'ya'yan itatuwa da berries babu makawa yana haifar da rashi na bitamin C da P a cikin jiki Tare da yawancin amfani da samfuran da aka sabunta (sukari, samfuran gari mai tsabta, shinkafa mai inganci, da sauransu), akwai ƙarancin bitamin B. Tare da abinci mai tsawon lokaci, kayan lambu ne kawai abinci a cikin jiki akwai karancin bitamin B12.

2. Sauyin yanayi a cikin kayan bitamin a abinci. A cikin lokacin hunturu-lokacin bazara, adadin bitamin C a cikin kayan lambu da 'ya'yan itatuwa yana raguwa, a cikin bitamin A da D a cikin kayan kiwo da ƙwai Bayan haka, a lokacin bazara yanayin kayan lambu da' ya'yan itatuwa, waɗanda tushen tushen bitamin C, P da carotene (provitamin A), ya zama ƙarami.

3. Rashin ingantaccen ajiya da dafa abinci haifar da babbar asarar bitamin, musamman C, A, B carotene, folacin.

4. Rashin daidaituwa tsakanin abinci mai gina jiki. Koda tare da isasshen wadataccen ƙwayar ƙwayar cuta, amma rashi na dogon lokaci na furotin mai kariya, yawancin bitamin na iya zama rashi a cikin jikin mutum. Wannan ya faru ne saboda take hakkin sufuri, samuwar siffofin aiki da tarin bitamin a cikin kyallen. Tare da wuce haddi na carbohydrates a cikin abinci, musamman saboda sukari da kayan kwalliya, B1-hypovitaminosis na iya haɓaka. Rage rashi ko wuce gona da iri a cikin abincin wasu bitamin yana lalata metabolism na wasu.

5. Yawan karuwar bitamin da jiki ya haifar fasali na aikin, rayuwa, yanayi, ciki, shayarwa. A cikin waɗannan halayen, al'ada don yanayi na al'ada, abubuwan da ke cikin bitamin a cikin abinci yana da ƙanana. A cikin yanayi mai sanyi sosai, buƙatar bitamin ya karu da kashi 30-50%. Yankin gumi (aiki a shagunan zafi, ma'adanai masu zurfi, da sauransu), haɗarin haɗari ga haɗarin haɗari ko haɗarin motsa jiki, da kuma ƙwaƙwalwar ƙwaƙwalwar ƙwayar cuta mai ƙarfi suna ƙara buƙatar bitamin.

Sanadin karancin Vitamin na sakandare sune cututtuka daban-daban, musamman tsarin narkewa. A cikin cututtukan ciki, ƙwayar biliary kuma musamman hanji, lalata bitamin yana faruwa, shakar jikinsu yana ƙaruwa, kuma samuwar wasu daga cikinsu ta microflora na hanji yana raguwa. Yawan shan bitamin yana fama da cututtukan helminthic. Tare da cututtukan hanta, canje-canje na ciki na bitamin sun rikice, canjinsu zuwa siffofin aiki. A cikin cututtuka na tsarin narkewa, rashi na yawancin bitamin na faruwa sau da yawa, kodayake rashi ɗayansu yana yiwuwa, alal misali, bitamin B12 tare da mummunan lalacewar ciki. Increasedarin yawan ƙwayoyin bitamin a cikin cututtukan m da na kullum, ayyukan tiyata, cutar ƙonawa, thyrotoxicosis da sauran cututtukan da yawa na iya haifar da raunin bitamin. Wasu kwayoyi suna da kaddarorin anti-bitamin: suna murƙushe microflora na hanji, wanda ke shafar samuwar bitamin, ko rushe metabolism na ƙarshen a jikin kansa. Sabili da haka, amfanin bitamin na abinci mai gina jiki yana da matukar mahimmanci. Haɗin abinci a cikin abinci na abinci mai-bitamin da abinci ba kawai ke biyan bukatun mai haƙuri na waɗannan abubuwan ba, har ma yana kawar da rauninsu a cikin jiki, wato hana hypovitaminosis.

Ayyukan wasu bitamin a cikin tsarin enzymatic

Irin nau'in amsawar da aka kama

Ruwa bitamin

S Flavin adandarin S (FN) S Flavin adinine

Redox halayen

S Nicotinamidine nucleotide (NAD) S Nicotinamide dinucleotide phosphate (NADP)

Redox halayen

Canja wurin kungiyar Acyl

Fat mai narkewa bitamin

Dokokin CO₂

Halayen bitamin, ayyukansu ilmin dabbobi

Yau da kullun suna buƙatar tushe

B1

1.5-2 mg, iri iri, hatsi, shinkafa, Peas, yisti

• Thiamine pyrophosphate (TPF) - coenzyme na decarboxylases, transketolases. Kasancewa cikin ragewar iskar shaka ta a-keto acid. Yana rage sukarin jini, yana kawar da acidosis na rayuwa, yana kunna insulin.

Violation keta hadarin carbohydrate, tarawar pyruvic da acid din lactic.

• lalacewar tsarin juyayi (polyneuritis, rauni na tsoka, ƙarancin jijiya). Samuwar beriberi, encephalopathy, pellagra,

Violation keta tsarin zuciya da jijiyoyin jini (gazawar zuciya tare da edema, tashin zuciya),

• rushewa daga narkewa

• halayen rashin lafiyan (itching, urticaria, angioedema),

• Rashin damuwa na CNS, rauni na tsoka, tsoka.

B2

2-4 mg, hanta, kodan, qwai, kayan kiwo, yisti, hatsi, kifi

• haɓaka aikin ATP, furotin, erythropoietin a cikin ƙodan, haemoglobin,

• sa hannu a cikin halayen sake canzawa, • yana kara juriya da rashin daidaituwa na jiki,

• Yana haɓaka aikin ruwan 'ya'yan itace na ciki, bile,

• yana kara karfin jijiyoyin jiki,

• jinkirta ci gaban jiki a cikin yara, lalacewar tsarin juyayi na tsakiya,

• raguwar narkewar enzymes na narkewa,

B3

10-12 mg, yisti, hanta, qwai, roe kifi, hatsi, madara, nama, hada ta microflora na hanji

• wani ɓangare ne na coenzyme Mai karɓa da mai ɗaukar shayincycycy, yana shiga cikin hada hada abubuwa da iskar shaka da ƙoshin ma'adinai,

Particip yana halartar disarboxylation na oxidative decarboxylation na keto acid,

• halarta a cikin sake zagayowar Krebs, kira na corticosteroids, acetylcholine, nucleic acid, sunadarai, ATP, triglycerides, phospholipids, acetylglucosamines.

• gajiya, damuwa ta bacci, ciwon wuya.

• malabsorption na potassium, glucose, bitamin E

B6

2-3 MG, yisti, hatsi, hatsi, ayaba, nama, kifi, hanta, kodan.

• pyridoxalphosphate yana ɗaukar metabolism na metabolism (transamination, lalata, decarboxylation, tryptophan, sulfur da ke tattare da canjin hydro amino acid),

Yana ƙarfafa zirga zirgar abubuwan amino acid ta cikin membrane plasma,

• sa hannu a cikin samuwar purines, pyrimidines, heme,

• yana karfafa aikin hanta.

• a cikin yara - cramps, dermatitis,

• seborrheic dermatitis glossitis, stomatitis, convulsions.

• halayen rashin lafiyan (ƙoshin fata); • increasedarin yawan acid na gastrointestinal juice.

B9 (Rana)

0.1-0.2 mg, sabo kayan lambu (salatin, alayyafo, tumatir, karas), hanta, cuku, ƙwai, kodan.

Is wani hadadden enzymes ne wanda ya haɗu a cikin tarin purines, pyrimidines (a kaikaice), sauyawar wasu amino acid (transmethylation na histidine, methionine).

• macrocytic anemia (kirawar ƙwayoyin sel ja mara girma, raguwar erythropoiesis), leukopenia, thrombocytopenia,

• glossitis, stomatitis, ulcerative gastritis, enteritis.

B12

0.002-0.005 MG, hanta naman sa da kodan, ya haɗa ta microflora na hanji.

• coenzyme siffofin 5-deoxyadenosylcobalamin, methylcobalamin canja wurin methyl da hydrogen (kira na methionine, acetate, deoxyribonucleotides),

• atrophy na mucosa na ciki.

ƙara yawan coagulation na jini

PP

15-20 MG, kayayyakin nama, hanta

Is mai hada magunguna ne na NAD da FADDR masu narkewa da ke cikin sake dawo da martani,

• sa hannu a cikin hadaddun sunadarai, fats, carbohydrates, ATP, yana kunna hadahadin abu na zuciya,

• Yana rage cholesterol da mai acid a cikin jini,

• yana ƙarfafa erythropoiesis, tsarin jini na fibrinolytic, yana hana haɗuwar platelet,

• yana da tasirin maganin antispasmodic akan narkewa kamar jijiyoyin, narkewar tsarin,

• yana ƙarfafa ayyukan inhibitory a cikin tsarin juyayi na tsakiya

• cututtukan fitsari, cututtukan fata, amaiza,

• halayen jijiyoyin jiki (jan fata, fatar fata, ƙaiƙayi)

• tare da amfani da tsawan lokaci, mai hanta mai yiwuwa ne.

Tare da

100-200 mg, kayan lambu, fure, blackcurrant, citrus,

• sa hannu a cikin halayen sake kunnawa, • yana ƙarfafa aikin hyaluronic acid da chondroitin sulfate, collagen,

• yana kunna tsarin ƙwayoyin cuta, interferon, immunoglobulin E,

• rage ragewar jijiyoyin jiki,

Enhan haɓaka aikin aikin hanta da kuma narkar da hanta.

• basur a cikin tsokoki, jin zafi a gabobin,

• rage juriya ga kamuwa da cuta.

Increased excarin fitowar yanayin juyayi na tsakiya, tashin hankali na bacci,

Increased pressureara yawan hawan jini, raguwar jijiyoyin bugun jini, rage lokacin haɗuwar jini, rashin lafiyan.

A1 - Srin

A2 dihydroretinol

1.5-2 MG, mai kifi, man shanu saniya, gwaiduwa, hanta, madara da samfuran kiwo

Regu ofa'idar aiki na ƙwayoyin cuta, interferon, lysozyme, sabuntawa da bambantawa tsakanin ƙwayoyin fata da ƙwayoyin mucous, rigakafin keratinization,

Regu tsari na lipid kira,

• daukar hoto (wani ɓangare na ƙirar sanda, ke da alhakin hangen nesa)

• yana sarrafa ayyukan dandano, mai, mai karɓa, mai karɓa, hana ji,

• lalacewar membranes, mucous membranes, gastrointestinal fili

• bushe fata, bawo,

• raguwar narkewar glandon salivary,

• cututtukan fata (bushewar cornea da ido),

• raguwa cikin juriya ga kamuwa da cuta, da saurin warkar da raunuka.

• lalacewar fata (bushewa, launi),

• asarar gashi, kusoshi mai narkewa, osteoporosis, hypercalcemia,

• raguwa cikin coagulability jini

• hotphobia, a cikin yara - cramps.

E (α, β, γ, δ - tocopherols)

20-30 MG, mai kayan lambu

Regu tsarin aiwatar da abubuwan shaye shaye,

• yana hana haɗuwar platelet, yana hana atherosclerosis,

Yana inganta haɓakar heme,

Yana kunna erythropoiesis, yana inganta hukucin salula,

• yana ƙarfafa kirarin gonadotropins, haɓakar ƙwayar mahaifa, samuwar gonadotropin chorionic.

mummunan dystrophy na kasusuwa da myocardium, canji a cikin glandar thyroid, hanta, tsarin juyayi na tsakiya.

aikin lalata hanta

D2 - sabarinka,

D3 - cholecalciferol

2.5 mcg, hanta tuna, kwalin, madara saniya, man shanu, ƙwai

• yana haɓaka ƙarfin ƙwayar epithelium na hanji na alli da phosphorus, yana haɓaka aikin alkaline phosphatase, collagen, yana daidaita respeption na kashin, yana ƙara haɓaka alli, phosphorus, sodium, citrates, amino acid a cikin tubules mai kusancin kodan, yana rage haɓakar sitiri.

• hauhawar jini, osteomalacia, osteoporosis.

hypercalcemia, hyperphosphatemia, demineralization of kasusuwa, alli a cikin tsokoki, kodan, jini, zuciya, huhu, hanji

K1 - phylocha nona, naphthoha nona

0.2-0.3 MG, alayyafo, kabeji, kabewa, hanta, ya haɗa ta microflora na hanji

• yana karfafa aikin coagulation na jini a cikin hanta

• ya fi dacewa da haɗin ATP, phosphate creatine, adadin enzymes da yawa

nama na jini, basur na jini

_______________

Tushen bayani: Halittu a cikin tsari da tebur / O.I. Gubich - Minsk.: 2010.

Rashin bitamin

Rashin bitamin cuta ce babba wacce take faruwa sakamakon karancin bitamin a jikin mutum. Akwai ra'ayi game da "karancin bitamin na bazara", wanda a zahiri hypovitaminosis kuma baya da mummunan sakamako kamar raunin bitamin - cikakken rashin halayen bitamin na dogon lokaci. A yau, wannan cuta tana da matukar wuya.

Mafi alamun halayyar bayyanar rashi na bitamin:

• nauyi mai nauyi
• Rashin barci duk tsawon rana
• mahaukaci a cikin kwakwalwa,
• bacin rai
• fatarar fata,
• matsalolin ci gaba
• makanta.

Rashin bitamin sakamako ne na rashin ƙarancin abinci - ƙarancin 'ya'yan itatuwa, kayan marmari, abinci mara misalai da sunadarai a cikin abincin. Wata hanyar sanadin lalacewa na iya kasancewa tsawanta amfani da maganin rigakafi.

Rashin wani takamaiman bitamin za'a iya gano shi tare da taimakon gwajin jini. Cutar cututtukan da ke tasowa dangane da rashi na rashin abinci na tsawon lokaci sune Beri-Beri, pallegra, scurvy, rickets, ko kuma saboda take hakkin metabolism. Criticalarancin mahimmanci sune nau'ikan matsaloli tare da fata, kai, rigakafi da ƙwaƙwalwar ajiya.

Kula da matsanancin cutar wannan cuta tana da tsawo kuma ya kamata kwararre ya duba ta, kuma jiki baya warkewa nan da nan. Kuna iya gujewa wannan cutar lokacin kafa cikakken ofya ,yan itãcen marmari, kayan marmari da ƙoshin lafiya a duk shekara.

Hypovitaminosis

Hypovitaminosis wani yanayi ne mai raɗaɗi na jiki wanda ke faruwa sakamakon rashi bitamin da kuma rashin daidaituwa ta abubuwan da suka dace. An rarraba shi azaman karancin bitamin, wanda kuma a mafi yawan lokuta ake kiransa "rashi bitamin na bazara."

Kulawa da hypovitaminosis a farkon matakai ba shi da rikitarwa, kuma ya ƙunshi gabatarwar abubuwa masu mahimmanci a cikin abincin kawai.

Gano ƙwayar cuta ta jiki don rashi kowane ƙwayar bitamin za a iya gudanar da shi kawai ta ƙwararren masani a cikin yanayin yanayin dakin binciken. Wannan ita ce hanya daya tilo da za'a iya tantance abin da ya zama tushen asaran kwayar cutar siga.

Don haka, waɗannan sun haɗa da alamu na kowa ga kowane nau'in hypovitaminosis:

• kazantawar aiki a cikin aikin,
• rashin ci
• ya raunana rigakafi
• haushi
• gajiya
• lalatawar fata.

Hakanan akwai irin wannan abu kamar hypovitaminosis na tsawon lokaci, wanda zai kasance tsawon shekaru kuma yana iya shafar ci gaban talauci (haɓaka mara kyau tare da tsufa) da aiki na jiki (haɓaka mara kyau) ayyukan jiki.

Babban abubuwan da ke haifar da hypovitaminosis sune:

1. Babu isasshen 'ya'yan itatuwa da kayan marmari a cikin hunturu da bazara.
2. Amfani da adadi mai yawa na kayan kwalliya, gari mai kyau, hatsi mai tsabta.
3. Abin duniya.
4. Abincin da ba a daidaita shi ba: ƙuntatawa na furotin ko mai mai, wuce haddi na yawan ƙwayar carbohydrate.
5. Cututtukan fata na yau da kullun na hanji.
6. Activityara yawan motsa jiki, wasanni.

Bitamin mai narkewa-abubuwa da abubuwa masu narkewa a cikin abincin mutum zai kiyaye da ingancin aikin su. Saboda haka, yana da matukar muhimmanci a tantance yawan amfanin yau da kullun na abinci, kuma dole ne a tuna cewa abubuwa da yawa suna shafar adadin bitamin da ake buƙata ga kowane jiki.

Misali, yaya kyakykyawar abinda ke cikin ciki yake da ma'adinai. Wani lokacin ba zai iya jimre wa aikinsa ba saboda cututtukan nasa. Hakanan a cikin haɗarin samun hypovitaminosis yara ne, tsofaffi da kuma mutanen da ke da ƙarfin motsa jiki. Don haka, likitoci suna ba da shawarar 'yan wasa su kara yawan bitamin sau da yawa.

Wajibi ne a fahimci cewa gaba daya tsarin hadewar abubuwan da aka gano a jikin mutum yana da alaqa da juna, sabili da haka rashin rashi guda daya na iya tarwatsa aikin lalata wasu. Rashin bitamin na lokaci, wanda aka yi watsi da shi na dogon lokaci, na iya zuwa matakin karancin bitamin - yanayin jiki yayin da wasu bitamin basa cikin sa kwata-kwata.

Hypervitaminosis

Hypervitaminosis wani yanayi ne mai raɗaɗi na jiki wanda ya haifar da manyan lokuta ta yawan adadin bitamin. Bitamin-mai narkewa da ruwa ba sa haifar da maye, tunda da wuya su zauna a jiki na dogon lokaci. Yawancin bitamin mai-mai narkewa yana haifar da yanayin mai raɗaɗi.

Wannan matsala ta sami ci gaba sosai a cikin zamani ta zamani saboda samun dama ga abubuwan da ake da hankali sosai, waɗanda mutane da kansu ke ƙoƙarin magance mummunan yanayin. Irin waɗannan magunguna masu yawa na bitamin (10 ko fiye da haka) an yi su ne don dalilai na warkewa, wanda kwararren likita ne zai iya kafa shi - masanin abinci mai gina jiki ko mai warkarwa.

Matsaloli masu yawa sun tashi tare da bitamin mai narkewa, suna iya tara ƙwayoyin mai ƙiba da hanta. Don maye tare da bitamin-mai narkewa na ruwa, yana da buqatar yawan amfanin yau da kullun ya wuce daruruwan lokuta.

Yin magani na maye ne ko da yaushe baya buƙatar magani na dogon lokaci, kuma yanayin mai haƙuri ya koma al'ada bayan ya daina amfani da ƙarin ko akwai wani samfurin. Don saurin karɓar abubuwan da aka gano sun wuce haɗarin shan ruwa da yawa. Duk wani bitamin da ma'adinai suna kebe cikin fitsari da feces.

Fatarar mai narkewa-da abinci mai narkewa-ruwa ana bada shawarar amfani dasu a lokacin kaka-hunturu. Hakanan, idan kunyi hutu na makonni 3-4 tsakanin hadaddun abubuwa, zaku iya guje wa hypervitaminosis.

Mene ne bambanci tsakanin mai-mai narkewa da bitamin-mai narkewa na ruwa

Abubuwan bitamin mai-mai narkewa da abubuwan abinci mai narkewa suna da sigogi na sunadarai daban-daban, amma suna da mahimmanci a cikin kiyaye lafiyar jikin mu.

Tsarin bitamin: mai narkewa na ruwa da mai mai narkewa.

Bitamin mai-mai narkewa (A, D, E, K, F) sun fi dacewa da jiki tare da abinci wanda ya ƙunshi kitsen dabbobi da kayan lambu. Don kula da daidaitaccen mai mai a jiki, kuna buƙatar cinye nama, kifi, kwayoyi da ire-iren ire-iren kayan marmari na kayan lambu - zaitun, flaxseed, buckthorn teku da hemp.

Don ciki ya sha bitamin mai narkewa na ruwa (rukunin B, da C, N, P), ya wajaba a kula da isasshen adadin ma'aunin ruwa a jiki.

Fat mai narkewa bitamin

Wannan rukunin kayan aiki mai ƙarfi yana daidaita metabolism a matakin salula, yana samar da ayyukan kariya na jiki da tsufa. Sashi na kowane bangare shine mutum, don haka, ban da shawarar da aka bayar, yana da daraja la'akari da matakin aikin jiki da shekarun kowane mutum.

Ruwa bitamin

Babban aikin bitamin mai narkewa shine tsarkakakken jini da kyallen takarda na fata, tallafawa hanyoyin samar da kwayoyin halitta da kuma samar da makamashi a jiki.

Ba kamar mai-mai narkewa ba, ana iya cire bitamin mai narkewa cikin jiki da sauri, kuma hypervitaminosis kusan ba zai yiwu ba. Dangane da ka'idodinsu na yau da kullun, to, ban da daidaitaccen ma'aunin adadin abubuwan da ake buƙata, adadinsu yana ƙaruwa dangane da mutum, shekaru da aikin mutum.

Manhajar Amfani da Vitamin ta Gaba ɗaya

A al'adance an yi imani da cewa duk abubuwan da mutane masu amfani ke samu daga abinci ne. Amma yanayin zamani na rayuwa mai ƙarfi suna buƙatar sake duba abin da suke ci. Tare da haɓaka masana'antar abinci, ingancin abincin ba koyaushe yake daidai da bukatun jikin mutum ba - shi ne amfani da kullun amfani da abinci mai ladabi, gwangwani ko soyayyen abinci, wanda baya kawo komai mai kyau ga jikin mu.

Rashin shan ƙwayoyin bitamin ana inganta shi ta hanyar halaye marasa kyau, muhalli ko danniya.

Fat mai narkewa-abubuwa da ruwa mai narkewa suna da muhimmanci a sha da yawa yanayi:

• don rigakafin a cikin kaka-hunturu,
• a lokacin sanyi,
• ƙarfafa rigakafi bayan rashin lafiya ko maganin rigakafi,
• kula da matakin bitamin-ma'adinin ma'auni a cikin na kullum hypovitaminosis.

Yayin amfani da abinci na yau da kullun, yana da mahimmanci a bi ƙa'idodi don ɗaukar abubuwan bitamin:

• kada ku wuce abin da aka ba da shawarar yau da kullun,
• kula da dacewa da bitamin da ma'adanai da ake amfani da su. Idan ya cancanta, ɗauki hanya guda na abubuwan da basu dace ba, ɗauki hutu na tsawon awanni 4-6 tsakanin amfaninsu,
• don ingantaccen abinci mai gina jiki, likitoci sun bada shawarar cin bitamin akwatin bayan abinci,
• Mafi kyawun lokacin don ɗaukar abinci shine da safe lokacin da metabolism na ciki yayi aiki mafi kyau.
• lokaci-lokaci canza canjin amfani da bitamin.

Don mafi kyawun sakamako daga kayan abinci, ya kamata a tuntuɓi ƙwararre - masanin abinci mai gina jiki ko mai warkarwa, wanda, bayan bincike da bincike na asibiti, za su zaɓi ƙwayar mai-mai narkewa da bitamin mai narkewa ruwa a jikin kowane gabobin.