Ziziphi okune vitamin A and B

Iivithamini ukuba iikhompawundi ezibaluleke kakhulu emzimbeni womntu. Kubalulekile ke ngoko ukuba abantu ukuba basebenzise zona kuphela ngohlobo iziyobisi, kodwa ke uhlobo lokutya. Ziziphi okune vitamin A no-B, ziya kuxutyushwa kwinqaku. Kwaye ke kubalulekile ukuba zisebenzise eziqhelekileyo, ekuthinteleni ukunqongophala kunye libanda.

Eyona ndlela ilula ukuze ufumane iivithamini eyimfuneko ingqalelo isondlo esifanelekileyo. Ngezi macandelo kufuneka ufake emzimbeni. Ukulinganisa ukutya, kufuneka athathe ingqalelo, ziziphi iimveliso iivithamini ezininzi. into nganye nexabiso layo ukuze umzimba, ngoko ke kufuneka ukuba umntu ngamnye. Kuyimfuneko kuphela ukuba siqwalasele eqhelekileyo.

Iinzuzo Vitamin A

Retinol iyafuneka ukuze nokuthintela kunye nokunyanga izifo lwembono, amathambo, amathambo, ibele, isixokelelwano sokuphefumla, ukuqina kwesibindi, lwegazi, yegazi. Products ngale vitamin kunceda bunjani iinkqubo pathways eluswini, ukuphucula ukumelana umkhuhlane kunye nezifo. Ngoko ke, ukuba Nakuphi na ntshikilelo lwembono, kuyimfuneko ukwazi ukuba kokuphi ukutya isityebi vitamin A. Kulo mzekelo, imveliso yezilwanyana kunye nemifuno efunekayo.

Ukuba retinol iya kuvela ukutya isixa esifunekayo, iphucula permeability of inwebu yeseli, i Yindibanisela iihomoni adrenal. Component kuphucula umsebenzi ngokwesini, le ndlala lengqula. Ukutya ne Vitamin A kunciphisa iimpembelelo carcinogens, kubuyisela kwakhona amajoni omzimba, ofihla yobubi.

Apho kukho Vitamin A

Ziziphi okune vitamin A? Kwizityalo, akukho retinol, kodwa oko kwenziwe ukutya kwezilwanyana:

• cream;
• ibhotolo;
• izikhupha;
• izintso;
• imveliso yobisi;
• fish isibindi.

Nokuba kwezinye okune vitamin A? Kuba unyango ubusuku ubumfama ukusetyenziswa ukutya semi-ezisafumileyo isibindi (yenkomo yehagu). Retinol ekhona fish oil. Yeyiphi ukutya ibe eninzi vitamin A okanye carotenoids? Eli candelo kuwo, imifuno ebomvu-orenji kunye neziqhamo. Le karatinody retinol ukuguquka emzimbeni. Beta-carotene zizityebi isipinatshi, parsley, lettuce, tomato, ipepile ebomvu, zucchini, iimbotyi eziluhlaza, ikhaphetshu, sihlahla. Eli candelo kwi inja wavuka, ithanga, yeepesika.

yangosuku

Ukuseka ithamo ukwimo kwizivumelwano zamazwe ngamazwe eyenzelwe unit IU. Daily emzimbeni womntu kunye iimveliso kuza 5000 IU of vitamin A, leyo ilingana no 1.5 micrograms. Ekwenzeni ukutya kuyimfuneko ukwazi ukuba umgangatho retinol ngu 1/3.

Intsalela yaba 2/3 emzimbeni imfuneko mihla kufuneka ifunyanwe kwimveliso yezityalo, apho kukho carotene. Umsebenzi begazi ukutya okunjalo ngendlela 2-3 amaxesha asezantsi, ngoko ihlawulelwa ukusetyenziswa carotenes kukuphinda 2-3 ngaphezulu. Kukho iingcali abakholelwa ukuba uthintelo kunye nonyango lingaba ngaphezu kwinqanaba lokugqibela ngokuphindwe 3-4, kodwa libanda ixesha elide kumele isuswe.

Ezingaphezu vitamin A ukushiyeka,

Agqithisile retinol ibonisa intloko ebuhlungu, ukurhawuzelela umzimba, isicaphucaphu, nokudumba, excitability luvo. Kunye nokusetyenziswa kweemveliso eqhelekileyo libanda, akukho ulandelwe. Ukuba kukho iimpawu obugqithisileyo, kuyimfuneko ukuba bashiye ukutya kunye vitamin A, kodwa kufuneka ivithamin B.

Ngokutsho uphando kwafunyaniswa ukuba ngenxa libanda elide retinol neoli intlanzi kuvela ezinezigulo kuyo. Retinol ke ukuqokelela lwepropati phakathi inwebu yeseli, ekhuthaza lunyhasho imisebenzi yabo. zokwenziwa libanda, ithetha yingozi ngexesha lokukhulelwa.

Ngenxa yokungabikho vitamin A elifana neli ukunyhashwa iqumrhu umbono, sifo kunciphisa, kukho kome kakhulu eluswini, irhashalala, induna. Oku kungqinwa iinwele ntlanzi, isikhumba uburhabaxa, ukudinwa phezulu. Ngenxa yokungabikho iimveliso vitamin A cellulite, waphazamisa inkqubo ukugaywa luvo.

vitamin B1

Eli candelo kuyimfuneko ukuba ephilayo kwakunye nezinye iivithamini. Ubukho balo liya kwenza umzimba sisebenze ngokwesiqhelo. Vitamin B1 (hydrochloride) inceda ukuguqula ukudla ibe amandla. phambi kwayo efunekayo ulusu esempilweni, iinwele, izihlunu kunye nobuchopho.

yamihla yonke imihla 1.2 mg amadoda kunye 1.1 mg kumabhinqa. Kodwa amanani kunokwahluka ngokuxhomekeka kubudala, yokuphila. Ngenxa yokunqongophala kwabasebenzi kuza kweli candelo angavela isicaphucaphu, ukuqhina, sokulibala, tearfulness, ziyonakala operability.

Okwangoku, icandelo ukunqongophala zinqabile. Uninzi lwalo ekhoyo kwi ukutya. Ziziphi okune kwiqela vitamin B? Ufunyenwe kukutya yezityalo: soy, ertyisi, isipinatshi, iimbotyi, iimveliso esekelwe umgubo wengqolowa. hydrochloride ngaphantsi ndikho neetapile, ikhaphetshu, iminqathe. iimveliso zezilwanyana eli candelo exabisekileyo esibindini, ingqondo, zezintso, iihagu yenkomo nenyama. iimveliso ezinjalo kufuneka zibandakanywe ngamandla ngamnye.

Riboflavin. B2

Kwakhona ebizwa riboflavin. Candelo yingxenye nethe, eziyimfuneko ukuze eqhelekileyo yokusebenza kwenkqubo ezibonwayo, isikhumba kunye ngenwebu yangaphakathi. Le efunekayo xa kuyondelelaniswe mpilo. Ukunqongophala vitamin inceda ukwehlisa ukutya, iintlungu intloko, avuthayo ulusu. Kwakhona, ngenxa yoko, kukho amahlaba emehlweni.

Ukuze siphephe iimpawu mnandi, kufuneka ufake kwi ukutya menu osisityebi vitamin B2. Abantu ngosuku uya kwanela 1.2 icandelo ug, nabafazi - 1.1 mcg. Uninzi riboflavin ndikho kwesibindi, nezintso, nagwele. Ngaphantsi ngayo ekhoyo kwi amaqanda kunye neeamangile. Le into kukuba, xa amakhowa, itshizi, ikhaphetshu.

Niacin. B3

Ngenxa Vitamin B3 okanye nicotinic iasidi amandla onke amacandelo ukudla. Ukusetyenziswa synthesizes iiproteni, amafutha, oko inxaxheba ekuvelisweni iihomoni ezahlukeneyo. Kunye nokunqongophala ebonakala pellagra. Iimpawu zihlanganisa ndlongo, dermatitis, ukudideka, ukukhubazeka kunye norhudo. Ukunqongophala into ebangela ukuphazamiseka kwendlela microflora emathunjini.

Ukuze ukugcwalisa vitamin amadoda kunye nabafazi ngosuku uya kwanela 20 icandelo ug. Ufunyenwe inyama, ukolo, amakhowa, iitapile, amandongomane, iqanda sac, imifuno eluhlaza. Bazizityebi in nagwele.

B5

Icandelo ebizwa pantothenic acid. Ngoncedo ndiyipholise imivumbo, oko synthesizes izilwa-buhlungu kunye yokucola wabulawa ngenxa iiprotheni, amafutha, carbohydrate. Ngenxa yokunqongophala kubonakala imilenze otshisayo kunye nezinye iimpawu luvo.

Ummiselo amadoda nabasetyhini micrograms-5. Imfuneko yale candelo ukutya anelisekile non-ezizodwa, kuba iimveliso ezininzi zezilwanyana nezityalo. Kwakhona, into eveliswe umzimba. Kungenxa e ertyisi, hazelnuts, igalikhi, ubisi, intlanzi nebhadi.

Pirodoksin. B6

Eli candelo kuyimfuneko ezwi mpilo kunye fatty polyunsaturated. Ukuba kukho pirodoksin laneleyo waphawula ukudakumba, dermatitis, zisiba onombilini. Ummiselo amadoda ithathwa 1.7 mg, kunye nabafazi - 1.5 micrograms.

Ziziphi okune vitamin B6? Inkoliso yale candelo e hazelnuts, walnuts, iitapile, ibhatata. Bona zizityebi imifuno, iziqhamo kunye amaqunube.

Biotin. B7

Biotin ikhupha amandla asuka kumacandelo ukuba isiqulatho osidingayo. Ukuba kukho izinto abubungqina obungaphelelanga aya dermatitis, ilahleko iinwele, ukwanda iswekile yegazi, sokulibala, iintlungu kwezihlunu.

Izinga ngemihla umntu abaphile 30-100 mcg. Xa imithamo ezincinane amacandelo ndikho iimbotyi, cauliflower, amandongomane, igwele, kwesibindi, nezintso. Umthamo omncinane iziyobisi na iitumato, isipinatshi, amakhowa.

Folate. B9

Folic acid iyafuneka eqeleni cell. Ngenxa yokunqaba yayo waphawula anaemia, silale, nobunzima ukwetyisa, ilahleko memory, Ukungaboni.

Vitamin B9 efunekayo ngexesha lokukhulelwa. Isibonelelo imihla micrograms 200. Folic acid na imifuno eluhlaza yegqabi, zesitrasi, imidumba, nobusi, izinto umgubo.

B12

Cyanocobalamin kubalulekile ukuba nokudalwa iiseli ezibomvu, ukugcina ukukhula kunye nomsebenzi we-nervous system. component Unqongophalo uba unobangela esiswini, isibindi ukukhula, enokuphazamisa imithambo-luvo. Izinga imihla 3 mg. Ukuhluthiswa kweziyobisi ukutya. Ngoko ke kubalulekile ukukhumbula oko iimveliso eninzi ivithamin B-12? Oku kuya kuvumela ukuba Akothusi ukufumanisa ukuba umzimba kunye izinto ezibalulekileyo.

Ziziphi okune vitamin B12? Uninzi izinto ezifumaneka yenkomo esibindini. Kwakhona, oku inkukhu iintliziyo, inyama yehagu isibindi. Naxa oko kutya ziqulathe eninzi vitamin B12? Nguye kwaselwandle, iimveliso zobisi.

Kukho nezinye iivithamini ezininzi ezibalulekileyo impilo yabantu. Ezi ziquka C, PP, D. I nganye kwezi zinto kuyimfuneko kuphuhliso epheleleyo yabantu. Musa ukuvumela ukungabikho izondlo, ukuze avele hypovitaminosis. Ngoko ke, lo ukutya kufuneka ukulungelelana, nto leyo ibandakanya kokufumana zonke izinto eziyimfuneko. Ngoko ke umzimba akayi kufumana naziphi na iintlobo zezifo.