How do vitamins work? - Ginnie Trinh Nguyen

Kakšna je vrednost vitaminov? - Ginnie Trinh Nguyen

Translator: Nika Kotnik Reviewer: Matej Divjak

A, C, E, D, B, K.

A, C, E, D, B, K.

No, this isn't some random, out of order alphabet.

Ne, to ni neka naključna, neurejena abeceda.

These are vitamins, and just like letters build words,

To so vitamini in tako kot črke sestavljajo besede,

they're the building blocks that keep the body running.

so vitamini sestavni deli, ki skrbijo, da telo deluje.

Vitamins are organic compounds we need to ingest in small amounts

Vitamini so organske spojine, ki jih moramo vnesti v majhnih količinah,

to keep functioning.

da še naprej delujemo.

They're the body's builders, defenders and maintenance workers,

So gradniki telesa, branilci in oskrbniki,

ki pomagajo pri gradnji mišic in kosti, izrabi hranil,

helping it to build muscle and bone, make use of nutrients,

capture and use energy and heal wounds.

shranjevanju in uporabi energije in celjenju ran.

If you need convincing about vitamin value,

Če vas je potrebno prepričati o vrednosti vitaminov,

just consider the plight of olden day sailors,

samo pomislite na stisko mornarjev v starih časih,

who had no access to vitamin-rich fresh produce.

ki niso imeli dostopa do pridelkov, bogatih z vitamini.

They got scurvy.

Dobili so skorbut.

A vitamin C, obilno prisoten v sadju in zelenjavi,

But vitamin C, abundant in fruits and vegetables,

was the simple antidote to this disease.

je bil preprosto zdravilo za to bolezen.

While bacteria, fungi and plants produce their own vitamins,

Medtem ko si bakterije, glive, in rastline same izdelajo vitamine,

our bodies can't, so we have to get them from other sources.

naša telesa tega ne zmorejo, zato jih moramo pridobiti iz drugih virov.

So how does the body get vitamins from out there into here?

Kako torej telo dobi vitamine od tam zunaj tukaj noter?

To je odvisno od oblike teh spojin.

That's dependent on the form these compounds take.

Vitamins come in two types:

Vitamini imajo dve obliki:

lipid-soluble and water-soluble,

lipidotopno in vodotopno,

and the difference between them determines how the body

in razlika med njima odloča, kako telo

transports and stores vitamins, and gets rid of the excess.

prenaša in skladišči vitamine in se znebi presežka.

The water-solubles are vitamin C

Vodotopni so vitamin C

and B Complex vitamins that are made up of eight different types

in vitamini B kompleksa, iz osmih različnih vrst,

that each do something unique.

od katerih vsak počne nekaj posebnega.

These are dissolved in the watery parts of fruits, vegetables and grains,

Ti so raztopljeni v vodnem delu sadja, zelenjave in žit,

meaning their passage through the body is relatively straightforward.

kar pomeni, da je njihova pot skozi telo precej preprosta.

Once inside the system, these foods are digested

Ko je enkrat v sistemu, se ta hrana prebavi

and the vitamins within them are taken up directly by the bloodstream.

in vitamini v njih gredo naravnost v krvni obtok.

Because blood plasma is water-based,

Ker je krvna plazma sestavljena iz vode,

water-soluble vitamins C and B have their transport cut out for them

imata vodotopna vitamina C in B svojo pot že urejeno

in se lahko prosto gibljeta po telesu.

and can move around freely within the body.

For lipid-soluble vitamins, dissolved in fat

Za lipidotopne vitamine, ki so topni v maščobah

and found in foods like diary, butter and oils,

in jih najdemo v hrani kot so mlečni izdelki, maslo in olja,

this trip into the blood is a little more adventurous.

je njihova pot skozi telo malo bolj pustolovska.

These vitamins make it through the stomach and the intestine,

Ti vitamini gredo skozi želodec in črevo,

where an acidic substance called bile flows in from the liver,

kjer kisla tekočina, imenovana žolč, teče iz jeter,

breaking up the fat and preparing it for absorption through the intestinal wall.

razgrajuje maščobo in jo pripravlja za absorpcijo skozi črevesno steno.

Zato ker lipidotopni vitamini ne morejo izkoristiti vodne sestave krvi,

Because fat-soluble vitamins can't make use of the blood's watery nature,

they need something else to move them around,

potrebujejo nekaj drugega, da jih prenaša naokrog

and that comes from proteins that attach to the vitamins and act like couriers,

in to naredijo beljakovine, ki se oprimejo vitaminov in se vedejo kot prenašalci

transporting fat-solubles into the blood and around the body.

in prenašajo lipidotopne vitamine v kri in po celem telesu.

So, this difference between water- or fat-soluble vitamins

Torej, razlika med vodo- in lipidotopnimi vitamini

determines how they get into the blood,

odloča o tem, kako pridejo v kri

but also how they're stored or rejected from the body.

in tudi to, kako so shranjeni ali izločeni iz telesa.

The system's ability to circulate water-soluble vitamins

Zmožnost vodotopnih vitaminov, da lahko krožijo

in the bloodstream so easily

po krvnem obtoku tako zlahka

means that most of them can be passed out equally easily via the kidneys.

pomeni, da je lahko večina prav tako zlahka odstranjena skozi ledvice.

Zato je večino vodotopnih vitaminov

Because of that, most water-soluble vitamins

need to be replenished on a daily basis through the food we eat.

treba vnašati dnevno, s hrano, ki jo pojemo.

But fat-soluble vitamins have staying power

A lipidotopni vitamini so obstojni,

because they can be packed into the liver and in fat cells.

ker se lahko shranijo v jetrnih in maščobnih celicah.

The body treats these parts like a pantry,

Telo ima te dele telesa za shrambo,

storing the vitamins there and rationing them out when needed,

tam shranjuje vitamine in jih porablja, ko jih potrebuje,

meaning we shouldn't overload on this type of vitamin

kar pomeni, da s temi vitamini ne smemo pretiravati,

because the body is generally well stocked.

ker je telo ponavadi dobro založeno.

Once we figured the logistics of transport and storage,

Ko enkrat razumemo transport in shranjevanje,

the vitamins are left to do the work they came here to do in the first place.

vitamini lahko opravljajo svoje delo.

Some, like many of the B Complex vitamins, make up coenzymes,

Nekateri, kot naprimer mnogi vitamini B kompleksa, so koencimi,

whose job it is to help enzymes release the energy from food.

katerih naloga je, da pomagajo encimom pri sproščanju energije iz hrane.

Other B vitamins then help the body to use that energy.

Drugi B vitamini pomagajo telesu pri porabljanju te energije.

From vitamin C, you get the ability to fight infection and make collagen,

Vitamin C se bori proti infekcijam in izdeluje kolagen,

a kind of tissue that forms bones and teeth and heals wounds.

tkivo, ki sestavlja kosti in zobe ter zdravi rane.

Vitamin A helps make white blood cells, key in the body's defense,

Vitamin A izdeluje bele krvne celice, ki so glavne pri obrambi telesa,

helps shape bones and improves vision by keeping the cells of the eye in check.

pomaga pri oblikovanju kosti in izboljša vid, ker skrbi za celice v očesu.

Vitamin D gathers calcium and phosphorus so we can make bones,

Vitamin D zbira kalcij in fosfor za izdelavo kosti

and vitamin E works as an antioxidant,

in vitamin E deluje kot antioksidant,

getting rid of elements in the body that can damage cells.

odstranjuje elemente v telesu, ki lahko poškodujejo celice.

Finally, from Vitamin K, we score the ability to clot blood,

Z vitaminom K pa pridobimo sposobnost strjevanja krvi,

since it helps make the proteins that do this job.

ker pomaga pri izdelavi proteinov, ki to počnejo.

Without this vitamin variety,

Brez te vitaminske raznolikosti

humans face deficiencies that cause a range of problems,

se ljudje soočamo s pomanjkanji, ki povzročijo cel spekter težav

kot je utrujenost, poškodbe živcev, srčne motnje

like fatigue, nerve damage, heart disorders,

or diseases like rickets and scurvy.

ali pa bolezni kot sta rahitis in skorbut.

On the other hand, too much of any vitamin can cause toxicity in the body,

Po drugi strani pa lahko preveč vitaminov povzroči zastrupitev telesa,

so there goes the myth that loading yourself with supplements is a great idea.

zato je uživanje vitaminskih dodatkov pravzaprav slaba ideja.

In reality, it's all about getting the balance right,

Pravzaprav je stvar v tem, da dosežete ravnovesje

and hitting that vitamin jackpot.

in zadenete ta vitaminski jackpot.