Nseketelo Wati Vitamin eka Timbuti

©Marinda Louw
Timbuti i swifuwo leswinga tlhariha swinene naswona ti tifambela ti dya mitsembyana laha handle, nhova, naswin’wana swimilani leswingale henhla hiti minerali. Timbuti tilava energy, ti protein, ti vitamin, ti minerali, fiber (bulk) na kmati yotala, laha ti protein tinga tona ti durhaka ngopfu. Kupfumaleka ka ndzingano wati vitamin nati minerali swisivela ku tirha kahle eka xifuwo leswi tisaka mavabyi yohambana hambana. Fiber yina nkoka ku tiyisisa rihanyo ra kahle e khwirini naku sivela nkavanyeto waku gayeriwa ka swakudya, laha mati yanga xilaveko xo chipa swinene ku phameriwa eka swifuwo naswona ya tala kutsan’wiwa.

Ti Vitamin Leti Lavekaka eka Timbuti

Vitamin A yi tisa ku kondzelela eka mavabyi na kuvanga leswaku mbuti yinga bihi kahle e mirini, ku huma ka ndzhwalo, mavabyi ya matihlo, swiphiqo swo hefemula na nchuluko. Mpfuvelo wa mbuti wu humesa ti vitamin A kusuka eka carotene, leyinga kona eka mavele, ti carrots na furu ra rihlaza kambe ayikona eka hay ya khale na madyelo.

Vitamin D yina nkoka eka kutswongiwa kahle ka calcium na phosphorous naswona miseve yadyambu yotala ya laveka leswaku kuta kumeka vitamin D yoringanela. Loko yingari kona kungava na nkayivelo eka kukula kahle.

Vitamin E yina nkoka eka khwalithi ya masi naku ya tumbuluxa. Vitamin E yikumeka ngopfu eka swakudya swotala leswi tsakamaka, kambe yihatla ku hangalaka eka swakudya swa khale swa haya nanswona ti grains leti byariwaka ehansi ka misava ayi kumeki kahle. Mpfumaleko wa yona swivanga kuva mbilu yinga kuli kahle xikan’we na ti mayisele ta marhambu. Ti muscle fibres tisungula ku conca muhlovo ti basuluka onge i to basa hikokwalaho ka vito ra ‘white muscle disease’. Xiyimo lexi axitalangi kukumeka eka madyelo kumbe laha swifuwo leswinga dyeleku emadyelweni swifanele kuva swinyikiwa khwalithi ya kahle ya hay.

Ti vitamins C na K takumeka eka byasi na hay. Tinga tlhela ti timbuluxiwa hiti bacteria endzeni ka khwiri laha (vitamin K) yi endliwaka kona nale ka xivindzi na tinsu laha ku endliwaka (vitamin C).

Timbuti na swifuwo swinwana leswingana khwiri ra tikamara swina ti bacteria endzeni ka khwiri leri endlaka ti vitamin B kambe ti parasites endzeni ka khwirhi kambe ti susa tin’wana ti vitamin B. Mpfumaleko wa ti vitamin leti tingavangaka cerebrocortical necrosis, xiyimo lexi endlaka ku chuha eka miri wa xifuwo. Leswi swivangiwa hi necrosis (kufa) ka ti cells eka misiha ya byongo hikokwalaho ka mpfumaleko wa thiamine (vitamin B1).

Translated by Ike Ngobeni