Yini amavithamini ugqumugqumu?

Phakathi ezihlukahlukene othela izithelo izihlahlana berry ugqumugqumu ubhekwa ewusizo kakhulu. thelo aqukethe eningi ushukela, acid kanye amavithamini abalulekile. Bonke bangabangasokile ezidingekile ukusebenza evamile umzimba womuntu. Indlela amavithamini amaningi ugqumugqumu futhi yiziphi izinzuzo zabo? Yikuphi amaminerali yokwakheka amagilebhisi amnandi futhi omuncu? Izimpendulo zale mibuzo neminye ethulwa kule athikili.

Vitamin okuqukethwe ugqumugqumu

Kulesi Emerald berry ukunambitheka ezilinganiswe ngokuphelele futhi amavithamini namaminerali kwengoma. Ugqumugqumu has eliphezulu a umsoco. amagremu 100 izithelo iqukethe 45 kcal, 0.7 g amaprotheni, 0.2 g fat and 9.1 g carbohydrate. Cishe 85% berry liqukethe amanzi, 3% kukhona wezokudla fibre, 1.3% - acid organic (malic, tartaric, citric). Cishe 10% of the ukwakheka amajikijolo fanele ushukela (glucose, fructose, sucrose). Yini Amavithamini eziqukethwe ugqumugqumu?

Kuze kube manje, it is wafakazela ukuthi umuntu kubalulekile ukuthola nsuku zonke ngokudla 13 amavithamini 8 wabo zikhona ethile kuba Berry ugqumugqumu. Ukwakheka amavithamini equkethwe izithelo zalo, lokhu okulandelayo: uvithamini A, kanye layo provitamin-beta-carotene, amavithamini B1, B2, B6, B9, PP, C, E. Zonke lezi ezidingekile ukuqaliswa kanye nokugcinwa imisebenzi yomzimba, futhi isibuyekezo kwezicubu yayo . Ngaphandle amavithamini, abantu abakwazi ukuphila, ngoba akukho vita ukuqondana kwezinto lihunyushwe lisuselwa Latin lisho "ukuphila."

Norma amavithamini ugqumugqumu: ithebula

Umzimba womuntu ayikwazi synthesize amavithamini idinga ngokuzimela. Okukhishwayo kuphela ezinye zazo. I amavithamini esibaluleke kakhulu okufanele zithole ukudla noma njengengxenye eziyinkimbinkimbi ekhethekile. Iningi lazo eziqukethwe ugqumugqumu. Hlobo luni amavithamini kanye kangakanani kungabonakala etafuleni.

Ubude amagremu angu-100 noma ½ inkomishi amajikijolo kungaba inzuzo ngumuntu wesithathu imfuneko nsuku zonke vitamin C odingekayo ngosuku Okunye amavithamini kukhona gooseberries ngamancozuncozu, kodwa kubaluleke ngokufanayo ukuphila komuntu.

Vitamin A no-beta-carotene

Ithebula lokuqukethwe amavithamini e ugqumugqumu ngengozi kuhlanganisiwe pro-Vitamin A, noma-beta-carotene. Sici Its wukuthi umsebenzi Vitamin lokhu pro-Vitamin kwenzeka kuphela ngemva ukuguqulwa retinol. Ngaphezu kwalokho, i-beta-carotene kuyinto antioxidant anamandla futhi has immunomodulating senzo.

Vitamin A isekela umsebenzi ezibukwayo, kuvusa ukukhula kanye nokuthuthuka, kuyinto antioxidant enamandla. Ukuswelakala kokusebenza ngokuhlanganyela saleli vithamini emzimbeni abonisa izinto ezifana angaboni kahle, ukukhula retardation, kwehle amasosha omzimba.

Okuqukethwe vitamin A ne provitamin A yayo (beta carotene) e amagremu 100 ugqumugqumu amajikijolo 4% of imfuneko nsuku zonke.

Iqembu B amavithamini ku ugqumugqumu

8 B amavithamini esithelweni ugqumugqumu ngokushesha amavithamini 5. B1, B2, B9 camera nge-1% sansuku zonke ngabo, B6 ne vitamin PP (noma B3) ngokushesha nxephezela 2%. Bonke bangabangasokile iqembu ungaphumi lapho ifakwa emanzini. Ukungasabeli kwakhe ngokushesha liba kusilela, ngakho umzimba kufanele uthole lamavithamini ukuze njalo.

Amavithamini eziqukethwe ugqumugqumu, enze emzimbeni elandelayo imisebenzi emikhulu:

• Vitamin B1 (thiamine). Ngokusebenzisa amaprotheni yakhe, amafutha kanye carbohydrate udle ukudla, kuthiwa kuhlelwe amandla. Ehilelekile izinqubo umzimba, kufaka phakathi nokwenziwa amaprotheni. A nomphumela omuhle isimiso sezinzwa, ekukhuleni, inkumbulo.
• Vitamin B2 (riboflavin). Kuthatha iqhaza zonke izinqubo exchange, kuhlanganise ukwakheka kwamangqamuzana egazi abomvu kanye synthesis-hemoglobin. ukuntula Its ngokushesha kubonakala isimo kwesikhumba futhi lwamafinyila ulwelwesi, encishisiwe umbono.
• B6 (pyridoxine). Ukhuthaza ukumuncwa isakhiwo kwemisipha impahla (amaprotheni) Umzimba amaseli. It kunomthelela oqonde ngqo ekuthuthukiseni namasosha omzimba futhi kumiswa kwamasosha omzimba.
• Vitamin B9 (i-folic acid). Ukhuthaza evamile cell division futhi ukuqhubeka umbungu. Libalulekile Ekubeni zonke abakhulelwe kanye kuphela uhlela umntwana. Abamisiwe amalungiselelo e senyanga mina yokukhulelwa, kanjalo sigweme kombungu kungenzeka umbungu. Kuthinta ukuthuthukiswa kwesimiso somzimba sokuzivikela ezifweni futhi ukukhula.
• Vitamin PP (B3) (niacin, nicotinic acid). Isitebele kunazo zonke amavithamini, kusukela cishe libhujiswa okushisa aphakeme. Ngokwengxenye kuhlelwe umqondo ngu umzimba kusukela tryptophan acid acid.

Ukuvikelwa Esingawethemba amasosha omzimba: Vitamin C e ugqumugqumu

U-vitamin C ubhekwa ngelinye lamavesi abaluleke kunawo wonke umzimba. It ehilelekile kumiswa mithambo ine-elastin collagen - amaprotheni ezicutshini ezinikeza kuyaqina. Libuye obhekene ngamandla amathambo namazinyo, isitsha igazi kuyaqina ikhuthaza ukuphulukiswa okusheshayo izilonda, kuthuthukisa isikhumba, kuthuthukisa amasosha omzimba umzimba, isb it kwandisa ukumelana ezifweni ezihlukahlukene. U-vitamin C - antioxidant amanzi-encibilikayo ngempumelelo, ukuvikela amaseli kusuka free radicals.

U-vitamin C ku ukwakheka kuyinto 33% ugqumugqumu ukumboza imfuneko nsuku zonke-ke.

Okunye amavithamini ugqumugqumu

Vitamin E iyona enamandla kunazo antioxidant fat-encibilikayo. Kuvikela ulwelwesi kuseli ziyisisekelo zonke izicubu ekulimaleni oxidative by radicals khulula. It kuzole inhliziyo futhi kunciphisa ingozi yokumelwa yinhliziyo.

Vitamin E kuqukethwe isamba e ugqumugqumu 0.5 mg, okuyinto 3% of imfuneko nsuku zonke indoda.

Zonke amavithamini ugqumugqumu zibaluleke ngokulinganayo ngoba chelovekaa. Kuphela ngokuhlangana ukuqinisekisa ukusebenza evamile umzimba.

I amaminerali yokwakheka ugqumugqumu: ithebula

Ngaphezu amavithamini, ugqumugqumu iqukethe amaminerali eziningi ezahlukene.

WezokuMbiwa amavithamini ukukhuthaza ugqumugqumu ukusebenza amangqamuzana omuntu kanye nokugcinwa acid-base balance. Okuqukethwe kwe-iodine ne-zinc kuwo ihlanganisa isidingo nsuku zonke 1%, i-calcium, i-magnesium, i-sodium, isibabule chromium - 2%, i-phosphorus nensimbi - 4%. Ngokusho okuqukethwe zethusi (13% evamile) gooseberries, akekho noyedwa olingana nezinye berry sezihlahla.

Njengengxenye ugqumugqumu has molybdenum (17% Ivelu yansuku zonke). Lokhu amaminerali, okuyinto wenza ukulawulwa exchange of uric acid ikhuthaza ukumuncwa amaphrotheni, amafutha, carbohydrate, normalizes umsebenzi zocansi. Ugqumugqumu abacebile manganese, ehlanganisa imfuneko yalo nsuku zonke 23%. Futhi, isithelo ehlathini berry eziningi potassium, unesibopho ukusebenza esitebeleni zenhliziyo.

Indlela ukugcina amavithamini namaminerali ebusika

Ngeshwa, gooseberries - berry ehlobo. Ukuze ugcine izithelo ebusika, kuphekwa ujamu. Kodwa lokho ugqumugqumu amavithamini walondoloza emva ukupheka? Ngo indlela evamile yokwenza ujamu cishe walondoloza ngokuphelele Vitamin PP futhi eziningi ke - vitamin C odingekayo ngosuku Okunye amavithamini okusalayo ngemuva ukupheka okuncane.

Kodwa ungagcina amavithamini kanye ngokwezinga elikhulu uma umpheki ujamu indlela abandayo. Ukuze wenze lokhu, udinga nje ugqumugqumu twist e grinder inyama noma usike blender u hlanganise ushukela ngendlela isilinganiso 1: 1. Lungiselela Vitamin ujamu kumele agcinwe kule esiqandisini.