Ngayiphi ukudla uvithamini A no-B

Amavithamini ayizakhi esibalulekile emzimbeni womuntu. Ngakho-ke kubalulekile ukuba abantu ukuzisebenzisa hhayi kuphela ngesimo izidakamizwa, kodwa futhi ngesimo ukudla. Ngayiphi ukudla uvithamini A no-B, kuzoxoxwa ngakho esihlokweni. Futhi kubalulekile ukusebenzisa ukuba evamile, ekuvimbeleni ukusweleka kanye ukweqisa izidakamizwa.

Indlela elula ukuthola amavithamini ezidingekayo kubhekwa umsoco ofanele. Ngalezi izingxenye ezidingekayo ukungena emzimbeni. Ukuqikelela ekudleni, kufanele inake, kulokho imikhiqizo Amavithamini kakhulu. izidakamizwa ngamunye sinenai ayo emzimbeni, ngakho badinga umuntu ngamunye. Kuyadingeka kuphela okufanele zicatshangelwe kuyinsakavukela.

Izinzuzo Vitamin A

Retinol iyadingeka ukuze kuvinjelwe futhi kwelashwe izifo umbono, amathambo, skeleton, webele, umgudu wokuphefumula, isifo sokusha, umfutho ophakeme wegazi, isifo sokuqina kwemithambo yegazi. Imikhiqizo saleli vithamini kuyasiza kulesetayelekile izinqubo umzimba esikhumbeni, ukuthuthukisa ukumelana imikhuhlane kanye nezifo. Ngakho-ke, uma kuhlangana nsuku zonke nokucindezeleka okubangelwa ukubuka, kubalulekile ukwazi ukuthi yikuphi ukudla igcwele uvithamini A. Kulokhu, edingekayo isilwane nemifino imikhiqizo.

Uma retinol ayovela ukudla lemali edingekayo, ngcono permeability of cell ulwelwesi, synthesis-hormone adrenal. Uphiko kuthuthukisa umsebenzi zocansi engeziwe, le ndlala yegilo. Ukudla ne vitamin A kunciphisa imithelela carcinogens, elikhishiwe kwezinye izinguqulo izivikeli mzimba, suppresses umdlavuza.

Lapho kukhona uvithamini A

Ngayiphi ukudla uvithamini A? Ngo izitshalo, akukho retinol, kodwa ukudla kwezilwane:

• ukhilimu;
• ibhotela;
• izikhupha;
• izinso;
• imikhiqizo yobisi;
• inhlanzi isibindi.

Ngisho kwamanye ukudla uvithamini A? Ukuze ekwelapheni ebusuku ubumpumputhe ukusetshenziswa ukudla semi olumanzi kwesibindi (yenkomo kanye ingulube). Retinol elikhona namafutha kafishi. Yikuphi ukudla aqukethe eningi uvithamini A noma carotenoid? Le ngxenye uku obomvu, imifino orange futhi izithelo. I karatinody retinol iguqulwe emzimbeni. Beta-carotene isipinashi ocebile, parsley, ulethisi, utamatisi, upelepele obomvu, zucchini, ubhontshisi oluhlaza, iklabishi, ulwandle lalesi sihlahla. Uphiko ungaphakathi inja rose, ithanga, amapetshisi.

izinga nsuku zonke

Ukuze usungule umthamo ketshezi izivumelwano zamazwe ngamazwe yakhelwe iyunithi IU. Daily emzimbeni womuntu imikhiqizo iza 5000 IU uvithamini A, okuyinto ilingana 1.5 micrograms. Ekubhaleni ekudleni kuyadingeka ukwazi ukuthi ezingeni retinol kuyinto 1/3.

Okuseleyo kwaba 2/3 emzimbeni imfuneko nsuku zonke kumele itholakale kusukela imikhiqizo isitshalo, lapho kukhona carotene. Umsebenzi begazi ukudla okunjalo endaweni 2-3 izikhathi ephansi, ngakho incephezeliswa ukusetshenziswa carotenes ingaphezu izikhathi 2-3. Kukhona ochwepheshe abakholelwa ukuthi nokwelashwa kungaba idlule ezingeni oyinhloko ngu 3-4 izikhathi, kodwa ukweqisa izidakamizwa eside kumele isuswe.

Okweqile uvithamini A ukuntula futhi

Ngokweqile retinol kubonisa ikhanda, umzimba ukulunywa, isicanucanu, edema, excitability wethukile. With ukusetshenziswa imikhiqizo ezivamile Overdose is hhayi waphawula. Uma kukhona izimpawu ngokweqile, kubalulekile ukuba ayiyeke le ukudla nge uvithamini A, kodwa kudingeka Vitamin B.

Ngokwe ucwaningo kwatholakala ukuthi ngenxa yokweqisa eside retinol kanye namafutha kafishi avele komdlavuza. Retinol ukunqwabelana impahla phakathi ulwelwesi cell, egqugquzela ukwephulwa imisebenzi yabo. zokwenziwa Overdose kusho eziyingozi phakathi nenkathi yokukhulelwa.

Nge ukuntula uvithamini A siyenzeka ukwephulwa isitho umbono, amasosha omzimba incipha, somile kwesikhumba, ukuqubuka, induna. Lokhu kufakazelwa izinwele ziyaqothuka, isikhumba maholoholo, ukukhathala okusezingeni eliphezulu. Ngenxa yokushoda imikhiqizo uvithamini A cellulite, kwaphazamisa kwemizwa uhlelo ukugaya.

uvithamini B1

Le ngxenye Kubalulekile ukuba umzimba kanye nezinye amavithamini. Ukuba khona kwawo kuzokwenza umzimba usebenze kahle. Vitamin B1 (thiamine) kusiza ukuguqula ukudla kube ngamandla. Ukuba khona kwawo kuyadingeka enempilo isikhumba, izinwele, imisipha kanye nobuchopho.

kuyinsakavukela Daily 1.2 mg abesilisa 1.1 mg kwabesifazane. Kodwa izibalo zingahluka ngokuya ubudala, yokuphila. Ngenxa yokushoda ingxenye ingavela isicanucanu, ukuqunjelwa, ukuqwasha, tearfulness, eziwohlokayo operability.

Okwamanje, ukusweleka ingxenye awavamile. Eziningi zazo elikhona ukudla. Ngayiphi ukudla uvithamini B iqembu? Yena uyatholakala ekudleni isitshalo: soy, uphizi, isipinashi, ubhontshisi, imikhiqizo esekelwe ufulawa kakolweni. thiamine Ngaphansi ekhona amazambane, iklabishi, izaqathe. imikhiqizo yezilwane lena ingxenye ebalulekile isibindi, ubuchopho, izinso, wezingulube futhi yenkomo inyama. imikhiqizo enjalo kufanele kufakwe amandla awo wonke umuntu.

Riboflavin. B2

Futhi kubizwa riboflavin. Uphiko ohilelekile umzimba, ezidingekile ukusebenza evamile uhlelo ezibukwayo, isikhumba kanye nolwelwesi lwamafinyila. It edingekayo synthesis elithwala umoya-mpilo. Ukungabi vitamin kusiza ekwehliseni esesuthi, ubuhlungu ekhanda, evutha kwesikhumba. Futhi ngenxa yalokho, kukhona amajaqamba emehlweni.

Ukuze ugweme izimpawu ezingathandeki udinga ukufaka kule ukudla imenyu uvithamini B2. Abesilisa ngosuku tando suffice 1.2 UG ingxenye, futhi abesifazane - 1.1 mcg. Iningi riboflavin ekhona isibindi, izinso, nemvubelo. Ngaphansi kwalo elikhona amaqanda nama-alimondi. Ingqikithi okungukuthi, amakhowe, ushizi, iklabishi.

Niacin. B3

Ngenxa Vitamin B3 noma nicotinic acid ikhishwe amandla kuzo zonke izingxenye ukudla. Into synthesizes amaphrotheni, amafutha, ke uhlanganyela ekukhiqizweni kwama-hormone ahlukahlukene. Nokushoda livela pellagra. Izimpawu zihlanganisa ubudlova, dermatitis, ukudideka, ukukhubazeka kanye nesifo sohudo. Ukungabi lomcebo kubangela thuthuva of microflora emathunjini.

Ukuze ugcwalise Vitamin amadoda nabesifazane ngosuku tando suffice 20 UG ingxenye. Yena itholakala inyama, okusanhlamvu lonke, amakhowe, amazambane, amantongomane, amaqanda isikhuphasha, imifino eluhlaza. Ziyakwazi ocebile nemvubelo.

B5

Ingxenye ngokuthi pantothenic acid. Ngosizo amanxeba, ke synthesizes amasosha omzimba futhi umzimba ababulawa of amaphrotheni, amafutha, carbohydrate. Nge nokushoda livela imilenze esivuthayo kanye nezinye izimpawu zokungasebenzi kahle kwemizwa.

Sivamile amadoda nabesifazane 5 micrograms. Isidingo salokhu ingxenye wanelisekile ukudla non-ezikhethekile, ngoba abaningi izilwane nezitshalo imikhiqizo. Futhi, into ezivezwa emzimbeni. Kungenxa uphizi, hazelnuts, garlic, ubisi, inhlanzi Roe.

Pirodoksin. B6

Uphiko kuyadingeka ukuze synthesis elithwala umoya-mpilo futhi polyunsaturated okunamafutha acid. Uma kukhona pirodoksin enganele waphawula ukucindezeleka, dermatitis, eziya ziba zimbi ukudla. Sivamile amadoda ubhekwa 1.7 mg, futhi abesifazane - 1.5 micrograms.

Ngayiphi ukudla okunothe B6? Iningi le ngxenye ungaphakathi hazelnuts, walnuts, amazambane, ubhatata. Ziyakwazi ocebile imifino, izithelo kanye amajikijolo.

Biotin. B7

Biotin kudedela amandla ezakhini eziyinhloko kokuba okuqukethwe ikhalori. Uma kukhona izinto enganele ngeke dermatitis, ukuqothuka kwezinwele, ushukela egazini lenyuke, ukuqwasha, ubuhlungu bemisipha.

Izinga nsuku zonke Umuntu ophilile udinga 30-100 mcg. Izinto eziningi ezincane izingxenye ekhona ubhontshisi, u-cauliflower, amantongomane, imvubelo, isibindi kanye nezinso. Inani elincane ketshezi ungaphakathi utamatisi, isipinashi, amakhowe.

Folate. B9

Folic acid kuyadingeka kuseli division. Ngenxa ukusweleka yayo waphawula kwegazi, ukucobeka, kunzima ukugaya, ukukhohlwa, graying.

Vitamin B9 kuyadingeka ngesikhathi sokukhulelwa. isabelo sansuku zonke kuyinto micrograms 200. Folic acid ungaphakathi eluhlaza, ezisawolintshi, okusabhontshisi, uju, imikhiqizo ufulawa.

B12

Cyanocobalamin kubalulekile ukudalwa amangqamuzana abomvu egazi, ukugcina ukukhula kanye umsebenzi isimiso sezinzwa. ingxenye Ukungabi iba imbangela iziyaluyalu wokugaya ukudla, isibindi ukwandisa, okungabangela inkinga yezinzwa. Izinga nsuku zonke 3 mg. Fed ngalolu ketshezi ukudla. Ngakho-ke kubalulekile ukukhumbula kulokho imikhiqizo eziningi Vitamin B 12? Lokhu kuzokuvumela ukuba bazogcwalisa umzimba nge izinto ezibalulekile.

Ngayiphi ukudla okunothe vitamin B12? Iningi izinto ezitholakala yenkomo isibindi. Futhi, in the inkukhu izinhliziyo, ingulube isibindi. Ngisho kulokho ukudla aqukethe eningi vitamin B12? He is ngaphakathi kwasolwandle, imikhiqizo yobisi.

Zikhona nezinye amavithamini amaningi abalulekile impilo yomuntu. Lezi zihlanganisa C, PP, D. Ngayinye yalezi izinto kuyadingeka ekuthuthukiseni egcwele abantu. Ungavumeli ukuntula izakhi, ukuze singathwesi avele hypovitaminosis. Ngakho-ke, ukudla kumele ibhalansiswe, okubandakanya kokuthola zonke izinto ezidingekayo. Khona-ke umzimba Ngeke usathola ezihlukahlukene izifo.