In chii zvokudya akapfuma vhitamini A uye B

Mavhitaminzi anokosha yeimwe kuti muviri womunhu. Saka zvinokosha kuti vanhu kuzvishandisa kwete chete muchimiro zvinodhaka, asiwo zvezvokudya. In chii zvokudya akapfuma vhitamini A uye B, ichakurukurwa munyaya. Uye zvakakosha kushandisa navo dzose, wokudzivisa kushayikwa uye ovhadhozi.

Nzira nyore kuwana zvinhu zvakafanira mavhitaminzi anonzi kudya zvinovaka muviri. With izvi zvaida zvinoriumba kupinda muviri. Yokufudza zvokudya, anofanira kufunga, ndedzipi zvigadzirwa hunonyanya mavhitaminzi. fuma neimwe ine kukosha kwayo kuti muviri, saka vanoda kuti mumwe munhu. Zvinokosha chete kuti funga vasingambooni chakaipa nazvo.

Kubatsira Vitamin A

Retinol zvinodiwa kudzivirira uye kurapwa zvirwere maonero, mapfupa, marangwanda, chipfuva, kufema hurongwa, cirrhosis, BP, atherosclerosis. Products vane vhitamini ichi zvinobatsira normalize metabolic pezvakaitwa paganda, kuvandudza kuramba chikosoro uye zvirwere. Naizvozvo, kana nezuva kusangana kunounzwa maonero, zvakafanira kuziva izvo zvokudya akapfuma vhitamini A. In iyi, iyo inodiwa mhuka uye muriwo zvigadzirwa.

Kana retinol achabva zvokudya zvaida mari, izvozvo anovandudza permeability foni membranes, kubatana kwetunhu adrenal mahormone. Chinoumba anovandudza dzepabonde basa, kuti thyroid shwanu. Foods vane vhitamini A kunoderedza migumisiro carcinogens, anodzosa zvirwere, anovanza malignancy.

Kunodiwa vhitamini A

In chii zvokudya akapfuma vhitamini A? In miti, hapana retinol, asi zviri zvokudya zvipenyu mhuka:

• ruomba;
• ruomba;
• yolks;
• itsvo;
• dheri zvinogadzirwa;
• chiropa hove.

Kunyange zvimwe zvokudya akapfuma vhitamini A? Nokuti kurapa usiku upofu kushandisa Semi-nyoro zvokudya chiropa (nyama uye nyama yenguruve). Retinol ari mafuta hove. Ndezvipi zvokudya zvine yakawanda vhitamini A kana carotenoids? chikamu ichi chiri tsvuku, orenji miriwo nemichero. The retinol karatinody mudzoke mumuviri. Beta-carotene mupfumi sipinachi, parsley, lettuce, tomato chili, zucchini, mutema bhinzi, makabheji, gungwa buckthorn. Rokuti ari imbwa akasimuka, nhanga, mapichisi.

zvazvingava daily

Vagadze dose of fuma iri dzakawanda zvibvumirano akagadzira chikwata Iu. Daily mumuviri womunhu ane zvigadzirwa anouya 5000 Iu vhitamini A, izvo zvakaenzana 1.5 micrograms. In vaigadzirira zvokudya zvakafanira kuziva kuti padanho retinol ndiyo 1/3.

Zvakasara yaiva 2/3 kupinda muviri zvinodiwa zuva inofanira kuwanikwa kubva chirimwa zvigadzirwa, apo pane carotene. The chaivo basa zvokudya zvakadaro mune 2-3 nguva yakaderera, saka ari ndanyarara hangu nokushandisa carotenes ndiyo 2-3 nguva yakawanda. Kune nyanzvi vanodavira kuti kudzivirira uye kunokwanisa kusapfuudza pakupedzisira pamwero kubudikidza 3-4 nguva, asi kwenguva refu ovhadhozi anofanira dzadzimwa.

Nekumwisa vhitamini A kushaikwa uye

An nekumwisa retinol anoratidza nemusoro, muviri kuvaviwa, kuda kurutsa, edema, huta excitability. Nokushandiswa kwakajairika zvinogadzirwa ovhadhozi haina kuchengetwa. Kana pane zviratidzo yebongozozo, zvakafanira kusiya zvokudya pamwe vhitamini A, asi vanoda vhitamini B.

Maererano nokutsvakurudza zvakanga kuwanikwa kuti nokuda kwenguva refu ovhadhozi pamusoro retinol uye mafuta hove ngapaonekwe malignancies. Retinol ndiko kuunganidza pfuma pakati muchitokisi Kamudzira, inosimudzira kutyora mabasa avo. Ovhadhozi chakaita zvokugadzirwa zvinoreva ngozi panguva yepamuviri.

Nokusava vhitamini A iri dzakaona kutyora nhengo nechaanoona, kutapata zvinoderedza, pakaoma ganda, rashes, mburwa. Izvi runoratidzwa pfava bvudzi, ganda roughness, mukuru kuneta. Nokuda kwokushaya zvinhu pamwe vhitamini A cellulite, kwakakanganiswa tsinga kugaya.

vhitamini B1

chikamu ichi zvakakodzera kuti muviri uyewo mamwe mavhitaminzi. Kuvapo Its chichabatsira muviri kuti ishande zvakanaka. Vhitamini B1 (thiamine) chinobatsira exchange chikafu kupinda simba. Kuvapo Its inodiwa utano ganda, bvudzi, tsandanyama uye uropi.

Daily ndeyokuva 1,2 MG varume uye 1,1 MG vakadzi. Asi nhamba anogona siyana zvichienderana nezera, mararamiro. Ndapera nokuda kwokushayiwa rokuti anogona kuonekwa kuda kurutsa, kupatira, kushaya hope, tearfulness, kuipa operability.

Pari, chinoumba nokushomeka hadziwanzowaniki. Most izvozvo zviripo zvokudya. In chii zvokudya akapfuma boka vhitamini B? Akawanikwa ari chirimwa zvokudya: Sou, pizi, sipinachi, bhinzi, zvigadzirwa yakavakirwa hwakatsetseka negorosi. Kuderera thiamine ndiripo nembatatisi, makabheji, makarotsi. Animal zvigadzirwa izvi chinoumba anokosha ari chiropa, uropi, itsvo, nguruve uye nyama nyama. zvigadzirwa zvakadaro zvinofanira kuverengerwa musimba munhu wose.

Riboflavin. B2

Anonziwo riboflavin. Chinoumba rinobatanidzwa muviri, zvakafanira kuti zvinoitika kushanda kuona maitiro, ganda uye mucous membranes. It inomuda kwetunhu hemoglobin. Kushaikwa vhitamini kunobatsira kuderedza havi, marwadzo ari musoro, ichipfuta ganda. Uyewo nekuda kwaizvozvi, pane chinyamunhari chinorwadza mumaziso.

Kuti tidzivise mamiriro zviratidzo, unofanira kusanganisira vari Muterere zvokudya akapfuma vhitamini B2. Varume zuva vachava zvakakwana 1,2 chinoumba ug, uye vakadzi - 1,1 mcg. Vazhinji riboflavin aripo chiropa, neitsvo, mbiriso. Zvishoma izvozvo zviripo mune mazai namaamanda. The fuma iri, mu howa, chizi, makabheji.

Niacin. B3

Nekuti vhitamini B3 kana nicotinic asidhi ukasunungurwa nesimba zvose zvokudya yenhengo yacho. Fuma synthesizes mapuroteni, mafuta, izvozvo paChikoro kugadzirwa mahormone siyana. With rokushaya anooneka pellagra. Zviratidzo zvinosanganisira hasha, dermatitis, kuvhiringidzika, rutivi rwomuviri uye manyoka. Kushaikwa fuma kunokonzera mhirizhonga pamusoro intestinal microflora.

Kuzadza vhitamini varume nevakadzi pazuva kuchaita zvakakwana 20 chikamu ug. Akawanikwa ari nyama, rose zviyo, howa, mbatatisi, nzungu, zai mondo, miriwo mitema. Ivo akapfuma mbiriso.

B5

A rokuti inonzi pantothenic acid. Tichibatsirwa kurapa maronda, izvozvo synthesizes antibodies uye vakaurayiwa muviri kwemapurotini, mafuta, makabhohaidhiretsi. With yokushomeka rinowanika makumbo unopfuta uye dzimwe chetsinga zviratidzo.

Ndozvakajairwa varume uye vakadzi 5 micrograms. Kudiwa chikamu ichi rinogutiswa vasiri kushandiswa zvokudya, nokuti iri zhinji mhuka uye chirimwa zvigadzirwa. Uyewo, mumwe fuma zvinoberekwa muviri. Zviri pizi, hazelnuts, gariki, mukaka, hove nemharapara.

Pirodoksin. B6

Rokuti inodikanwa kwetunhu Chizenga uye polyunsaturated mafuta acids. Kana paine kukwana pirodoksin vakachengeta mwoyo, dermatitis, kuwedzera pane kudya. Ndozvakajairwa varume runoonekwa kuva 1,7 MG, uye vakadzi - 1.5 micrograms.

In chii zvokudya akapfuma vhitamini B6? Vazhinji chikamu ichi chiri hazelnuts, fruit, mbatatisi, zvinozipa mbatatisi. Ivo akapfuma miriwo, michero uye michero.

Biotin. B7

Biotin anosunungura simba kubva zvinoumba vane mafuta kugutsikana. Kana paine kukwana zvinhu zvichaita dermatitis, kurasikirwa bvudzi, wakawedzera ropa shuga, kushaya hope, tsandanyama marwadzo.

The zvazvingava daily kuti utano munhu 30-100 mcg. In diki zvakawanda yenhengo vaivapo muna bhinzi, konifurawa, nzungu, mbiriso, chiropa uye neitsvo. A shoma pafuma iri madomasi, sipinachi, howa.

Folate. B9

Folic asidhi kunodiwa muchitokisi nokupesana. Nokuda kwayo chishoma vakachengeta kupererwa, lethargy, kuoma kugaya kuyeuka, graying.

Vhitamini B9 kunodiwa panguva yepamuviri. Daily mvumo iri 200 micrograms. Folic asidhi ari mutema vachiwaridza miriwo, maranjisi, bhinzi, uchi, furawa zvigadzirwa.

B12

Cyanocobalamin kunokosha nokuda pakusikwa masero matsvuku eropa, kuramba kukura uye basa tsinga. Kushaikwa zvinoriumba anova chinokonzera nomudumbu, chiropa nedumbu, tsinga zvirwere. The zvazvingava daily ndiyo 3 MG. Kudya zvokudya fuma. Naizvozvo zvakakosha kuyeuka chii zvigadzirwa zvakawanda vhitamini B 12? Izvi zvichaita kubvumira kuti saturate muviri pamwe zvinokosha zvinhu.

In chii zvokudya akapfuma vhitamini B12? Vazhinji zvinhu zvinowanikwa nyama chiropa. Uyewo, zviri huku mwoyo, nyama yenguruve chiropa. Kunyange chii zvokudya zvine yakawanda vhitamini B12? Ari zvomugungwa, dheri zvigadzirwa.

Kune dzimwe mavhitaminzi akawanda kuti zvinokosha kuti utano hwevanhu. Izvi zvinosanganisira C, PP, D. The Mumwe nomumwe izvi zvinhu zvakakodzera kuti pahunhu kwevanhu. Usarega kusava zvinovaka muviri, kuti arege kuonekwa hypovitaminosis. Saka, zvokudya zvinofanira yakadzikama, unosanganisira risiti ose hwose hunodiwa zvinhu. Ipapo muviri haazombovi chero zvirwere zvakawanda.