Chii mavhitaminzi guzubheri?

Pakati siyana zvibereko shrub mukapabheri guzubheri ichaongororwa imwe yenzvimbo anobatsira. zvibereko zvine zvakawanda shuga, acids uye zvinokosha mavhitaminzi. Vose zvinodiwa dzose kushanda muviri kwevanhu. guzubheri mavhitaminzi mangani uye chii vari makomborero avo? Ndoupi chicherwa Zvinoumba inonaka uye anovava mazambiringa? Mhinduro dzemibvunzo iyi nemimwe vari munyaya iyi.

vhitamini zviri guzubheri

In ichi samaragidhino mukapabheri zvakakwana akanaka kunaka uye vhitamini uye chicherwa sezvamunoita. Guzubheri ane yakakwirira muviri ukoshi. 100 magiramu muchero rine 45 kcal, 0,7 d mapuroteni, 0.2 d mafuta uye 9.1 g makabhohaidhiretsi. Vanenge 85% mukapabheri chinosanganisira mvura, 3% ndivo Mishonga faibha, 1,3% - Organic acids (malic, tartaric, cucumber). Inenge 10% of nziyo michero ndohwavo shuga (shuga, fructose, sucrose). Chii mavhitaminzi huri guzubheri?

To musi, ichiidzwa kuti munhu zvinokosha kugamuchira daily nezvokudya 13 mavhitaminzi uye 8 vavo varipo mune imwe mari iri Berry guzubheri. The Kuronga mavhitaminzi zviri zvibereko zvayo, zvinotevera: vhitamini A, uyewo yaro provitamin Beta-carotene, mavhitaminzi B1, B2, B6, B9, PP, kuti C, E. Zvose izvi zvakakodzera kuti Implementation uye dzigadziridzwe muviri mashandiro, uye MASHOKO EZVAKAITIKA kuti nyama dzawo . Pasina mavhitamini, vanhu havagoni kurarama, nokuti hapana masanga Vita rinoshandurwa kubva muchiLatin rinoreva "upenyu."

Norma mavhitaminzi guzubheri: tafura

Muviri womunhu asingakwanisi synthesize kuti mavhitamini inoda tisingatungamirirwi. The chete kunze ndivo vamwe vavo. Chinonyanya kukosha mavhitaminzi anofanira kugamuchira zvokudya kana sechikamu chinokosha kunzwisisa. Vazhinji vavo huri guzubheri. Rudzii mavhitamini uye sei zvakawanda zvinogona kuonekwa patafura.

Total 100 magiramu kana ½ mukombe michero zvinogona ndanyarara hangu nokuda chetatu chamazuva chinodiwa kuti vhitamini C. Other mavhitaminzi vari gooseberries muhuwandu zviduku, asi vari kunongokosha upenyu hwevanhu.

Vhitamini A uye Beta-carotene

Tafura tigutsikane mavhitamini mu guzubheri nemasanga yaisanganisira aifarira-vhitamini A, kana Beta-carotene. Its chinhu ndechokuti vhitamini basa iri aifarira-vhitamini kunoitika chete namarudzi kutendeuka kuti retinol. Uyezve, Beta-carotene chinhu simba antioxidant uye ane immunomodulating chiito.

Vhitamini A anotsigira kuona basa, zvinosimudzira kukura, ari antioxidant simba. Kushaya vhitamini ichi pamuviri anoratidza zvinhu zvakadai madzerere, kukura retardation, ungaderedza kutapata.

Zviri vhitamini A uye provitamin A kwayo (Beta carotene) muna 100 magiramu pakati guzubheri michero ndiyo 4% rugwaro chinodiwa.

Group B mavhitaminzi mu guzubheri

8 B mavhitaminzi michero guzubheri vari pakarepo mavhitaminzi 5. B1, B2, B9 Coated ne 1% rugwaro kudiwa pavo, B6 uye vhitamini PP (kana B3) pakarepo ripa 2%. Vose vari boka mvura-soluble. kushaya nokukurumidza achikura kuva munhu dhefisiti, saka muviri une kuti mavhitamini aya mune dzose kuti.

Mavhitaminzi zviri guzubheri, kuita pamuviri inotevera makuru mabasa:

• Vhitamini B1 (thiamine). Kuburikidza mapuroteni ake, kwemafuta uye makabhohaidhiretsi anwa zvokudya, zviri synthesized mu simba. Iye rinobatanidzwa metabolic urongwa, kusanganisira zviri kuitwa kwemapurotini. A kunobatsirawo tsinga, njere kukura, ndangariro.
• Vhitamini B2 (riboflavin). Zvinotora chikamu mukutsinhana zvose zvirimo, kusanganisira pakugadzirwa masero matsvuku eropa uye kwetunhu hemoglobin. kushaikwa kwayo pakarepo zvinoratidzwa ezvinhu ganda uye mucous membranes, akaderedza chiratidzo.
• Vhitamini B6 (pyridoxine). It chinosimudzira Absorção de Água kuti tsandanyama chivakwa zvinhu (mapuroteni) Nhengo masero. Ine rakananga kukanganisa kukura masoja emuviri uye paumbwe antibodies.
• Vhitamini B9 (folic acid). Zvinokurudzira zvinoitika muchitokisi kupesana uye pakuzadzisa azvarwa. Chinokosha zvose pamuviri uye chete kuronga mwana. Vakagadzwa gadziriro iri I trimester akazvitakura, saka tichidzivisa zvinobvira malformations ari mudumbu. Zvinokanganisawo kukura masoja emuviri uye kukura.
• Vhitamini PP (B3) (niacin, nicotinic acid). The kupfuura mudanga vose mavhitamini, sezvo anenge kuparadzwa nemupristi tembiricha. Neimwe synthesized nomuviri kubva amino asidhi tryptophan.

kudzivirirwa yakavimbika kutapata: Vitamin C muna guzubheri

Vhitamini C anoonekwa kuti chimwe chezvinhu zvinokosha mumuviri. It rinobatanidzwa paumbwe elastin uye collagen - connective zvinyama mapuroteni zvinopa elasticity. Uyewo mhosva simba mapfupa uye meno, ropa mudziyo elasticity inosimudzira nokukurumidza maronda, kunonatsiridza ganda, kunonatsiridza kutapata muviri, i.e. nayo inowedzera nemishonga zvirwere zvakasiyana-siyana. Vhitamini C - kunobudirira mvura-soluble antioxidant, achidzivirira masero kubva vakasununguka radicals.

Vhitamini C muna murwiyo ndiyo 33% guzubheri kufukidza nezuva zvinodiwa izvozvo.

Other mavhitaminzi guzubheri

Vhitamini E ndiro simba mafuta-soluble antioxidant. Inochengetedza sero membranes kuti ndivo hwaro munyama zvose kubva zvakakanganisika oxidative nokuda vakasununguka radicals. It nechokumusoro mwoyo uye kunoderedza ngozi mwoyo kurwiswa.

Vhitamini E iri mubhuku mari mu guzubheri 0.5 MG, inova 3% rugwaro anodiwa murume.

All mavhitaminzi guzubheri vanoitirwawo zvakakosha chelovekaa. Chete pamwe chete ivo nechokwadi kunowanzoitika nokushanda kwenhengo dzomuviri.

The chicherwa Zvinoumba guzubheri: tafura

Kuwedzera mavhitamini, guzubheri rine zvicherwa zvakasiyana siyana.

Mamineral mavhitaminzi kusimudzira guzubheri kushanda masero dzevanhu uye kwerunyararo asidhi-hwaro mwero. Zviri ayodhini zinc mairi Anofukidza nezuva kudiwa 1%, calcium, magnesium, yavaibvisa, sarufa chromium - 2%, phosphorus uye simbi - 4%. Maererano zviri zvemhangura (13% kubva dzose) gooseberries hapana akaenzana pakati bheri pamakwenzi.

Sezvo chikamu guzubheri ane molybdenum (17% Daily Kukosha). chicherwa ichi, izvo anoita mitemo yacho kupanana uric asidhi anokurudzira Absorção de Água kwemapurotini, mafuta, makabhohaidhiretsi, normalizes dzepabonde ushande. Guzubheri akapfuma manganese, inotaura zvayo mazuva ose chinodiwa 23%. Uyewo, zviri zvibereko bheri gwenzi yakawanda potassium, riri basa mudanga kushanda mwoyo.

How kuchengetedza mavhitaminzi uye zvicherwa muchando

Zvinosuruvarisa gooseberries - a bheri yezhizha. Kuti vachengete muchero muchando, vari yakabikwa Jam. Asi chii mavhitaminzi guzubheri akachengetedzwa pashure kubika? Mugore chinyakare nzira yokuita jamhu iri anenge akachengetedzwa chose vhitamini PP uye mujenya nawo - vhitamini C. Other mavhitaminzi kuramba pashure kubika riri shoma.

Asi iwe unogona kuponesa mavhitaminzi uye kuti mukuru zvakadini kana mubiki jamhu inotonhora nzira. Kuti aite izvi, unongofanira kuva guzubheri monyorora mune nyama mukuyi kana dimura kuti blender uye kuwadzana shuga iri nhamba 1: 1. Gadzirira vhitamini jamhu inofanira kuchengetwa mufiriji.