Ngaba iivithamini iyingozi? Indima iivithamini. vitamins Table

Iinzuzo iivithamini wonke umntu uyazi kwezempilo. Zinceda umzimba wethu ukuba lisebenze ngokufanelekileyo, kusinika isibindi, ukwandisa ukusebenza, ukunceda ukuphuhlisa engqondweni kwaye ukumelana inyathelo engentle yokusingqongileyo. Akubuzwa, iivithamini asenze sibe sempilweni kwaye womelele.

Iivithamini - yinto elungileyo?

Oku golden rule wonke umntu uyazi, njengoko le ngcaciso ifikelela esemncinane nathi. Umama onenkathalo uzama ukunika usana lwakhe kuphela ezona, ezilungele ngenyameko yokudla womntwana, khetha ukutya ezinqatyisiweyo kunye iivithamini. Ngoko ke kwathi: indoda ohlala siqinisekile ukuba iivithamini - inzuzo enkulu. Yaye ngaphezu kwabo ngcono. Kukho kuyingcamango: yonke into enxulumene nezi zinto, Kakade, ilincedo eziphilayo. Ngaba ngokwenene? Izazinzulu zithi ukuba iivithamini vitamin zahlukile. Ukuba sithethe malunga iikhompawundi esebenzayo, imithombo leyo mveliso zendalo, ngoko ngokuqinisekileyo ukuze kakubi umzimba. Ngaphezu koko, oogqirha Siyaleza ngamandla uku ziquka kwi nokutya ukutya zizityebi iivitamini, ukuhlangabezana neemfuno yemihla ngemihla emzimbeni womntu. Ukungabi umzimba ekhokelela kuphuhliso kunye namazwe nokuqhwalela zizifo ezahlukahlukeneyo. Kodwa asifanele siye kwelinye kakhulu. Kule nkalo apho saziwe segolide kakhulu - akuthethi okulungileyo. inani ngokugqithisileyo amacandelo eziphilayo esebenzayo banokubenzakalisa umzimba ongekho ngaphantsi kwe ethile yazo. Kodwa kungaqinisekisa ukuba intsalela kweevithamini ekutyeni nzima kakhulu ukufumana. Ukuze wenze oku, kukho iitoni iimveliso.

Ziyafana zendalo iivithamini ekhemisi?

Enye into - yezabelo zokwenziwa. Ezi ntlobo iivithamini umzimba womntu - njengokuba zinx- yalapha. Ukuba ufunda ngenyameko ukwakhiwa kwawo, kunokwenzeka ukuba ufumane into ilandelayo: kuhlanganiselo vitamin sinzima, izinto ezininzi eziphilayo esebenzayo zikhona izixa amaxesha amaninzi umkhulu imfuneko yabo yemihla ngemihla. Ukongeza, abangelwa wavelisa into eyahlukileyo nucleoside yendalo kwaye nezinye iipropati. Oku kungenxa into yokuba iingcali ngokuba isomers. izinto ezimbini ukuba indlela efanayo imichiza kodwa ezahlukeneyo ukusuka kwenye nenye isakhiwo kuya kuba iipropati ezahlukeneyo, yaye ngenxa yoko, kufuneka iipropati ezahlukeneyo ezisebenzayo. Ukwazi oku ayikwazi ukunceda ngalo mbuzo: i iivithamini kwikhemesti uya eyingozi empilweni?

Ndifanele ndikholelwe advertising?

Iinkampani eziXuba amaYeza baxabane kwi slogans zentengiso ukuba ukuthatha ngayo imveliso yabo, thina nabantwana bethu baya kuba sempilweni, entle smart. Kwimarike Russian, leyo iindlela zokwenziwa of weevithamini, oko igcwele nohlelo. Akumangalisi, ekubeni kukho imfuneko olwandileyo olu hlobo iziyobisi. Russia ngoku ezinengxaki kwendyebo kwenene lo mzimba, lo gama bonke abantu ngokuqhubekayo wambuza ukusetyenziswa imithi iivithamini.

Facts othusayo About Vitamins

On lo mbuzo: "Ngaba yingozi iivithamini kwikhemesti" inzululwazi mihla uyaphendula ngokuzithemba: ukusetyenziswa kweziyobisi zokwenziwa, ngaphandle phambi kwale imeko yezonyango ethile nje kuphela kuluncedo, kodwa iyakwazi ebangela umonakalo noqhekeko kwimpilo. Isiseko sale ngxelo walala yesayensi ezinkulu ezibandakanya inani elikhulu labantu.

Oko izazinzulu ziye zafumanisa?

Ngenxa yezi zifundo, ezibe lwenziwe ziingcali aseYurophu, wafumanisa ukuba ezi zibakala zilandelayo:

• Synthetic beta-carotene nodibaniso vitamin A nga kwandisa amathuba okuba abulawe ngumhlaza GI nge-30%.
• Efanayo kuhlelwe beta-carotene nodibaniso vitamin E kwandisa umngcipheko somhlaza nge-10%.
• Ukungabikho zendalo vitamin E umzimba ayisekho, kodwa kwakuwo nakancinane ukudinwa, intloko ebuhlungu, ukungaboni kunye atony kwezihlunu.
• Kwakhona, kwakungekho bungqina H iivithamini zendalo avitaminosis, V _3, hydrochloride, pyridoxine, folic acid kunye choline. Noko ke, libanda yabo kunokubangela umonakalo omkhulu umzimba. Umzekelo, hypervitaminosis pyridoxine ebangela izifo e-nervous system womntu; na neuropathy, antsi, atony kwezihlunu.
• Ulwamkelo ngemihla ka-20 mg zokwenziwa beta-carotene kwandisa amathuba ahlekise nesifo sentliziyo ngama-13% of umhlaza wemiphunga - 18%.
• amathamo Higher xa ivithamin C kukhokelela ukuqina iindonga ezinemigca kwemithambo yobuchopho kwaye kunokukhokelela yegazi.
• Vitamin C ile aspirin kwiimeko ezininzi kukhokelela isilonda Peptic kunye nomhlaza esiswini.
• inani ngokugqithisileyo fat-enyibilikayo iivithamini Iqela (E, A, D, K) ebangela allergies, migraine kunye namatye zezintso.
• Uchatha vitamin PP sikhokelele umsebenzi ukuphazamiseka emathunjini kukhule inyumoniya isifuba, kwandisa ubungakanani uric acid egazini.
• Hypervitaminosis of Vitamin A kunokukhokelela lomonakalo kakhulu ezibonwayo, imisebenzi yenkqubo yokwetyisa, ukufa ezingekazalwa kunye nezinye izifo esebenzayo emzimbeni yomfazi okhulelweyo.
• Uchatha vitamin B ₁ kunokubangela lafa, uvalo, nokwaliwa, kunye nokwandisa herpes nokudumba.
• An libanda vitamin B ₂ ebangela dermatitis kunye ndindisholo.
• Ukuphindwaphindwa kunye novithamini E kukhokelela engozini yokuba thrombosis kunye nokwanda koxinzelelo, ukuphazamiseka umsebenzi namathumbu kunye norhudo dysbacteriosis.
• Kwemfuneko vitamin _B12 ubonakala mlilo isikhumba enzima.
• Folic acid, esithathwe kokulinganisa, aleji ingqondo, umsebenzi kakuhle le iphecana zesisu, ukuphazamiseka kakhulu ubuthongo.
• Uchatha vitamin B ₁₅ afune lwegazi.
• Vitamin D, wafumana ngeedosi ngokugqithisileyo kunokubangela nochuku, esiswini, unxano ongacimiyo, ukudinwa, rhoqo ukuchama, iidiphozithi icalcium imithambo yegazi yonke eziphilayo.

Emva kokufunda ezi ziphumo, izazinzulu nentandabuzo malunga nokuba iivithamini na imveliso eziyingozi zokwenziwa, simele sibe naziphi ngokupheleleyo. Noko ke, imveliso yazo mveliso na lifinyele, kwakunye nemfuno. Akukho mfuneko yokuba ube lixhoba lezentengiso okruqulayo, kufuneka ukucinga nzulu ngempilo usapho wabo.

Yintoni neevithamini umntu ngcono?

Izazinzulu zithi ukuba iimfuno vitamin zomntu ngamnye ngamnye kwaye akunakwenzeka ukuba ukwanelisa kubo omnye, ingakumbi ichiza esidalwe ngumntu. Isakhiwo unique imichiza esebenzayo eziphila zendalo kunye nendibaniselwano zayo nje akakwazi ukwenza izithako. Esi sigqibo icacile: i iivithamini okuhle umzimba womntu afumaneka ekutyeni, nto leyo ngesisa usinika nendalo ngokwayo. Le khompawundi esebenzayo kwiimveliso zendalo zisoloko zihamba iqela izithako ezisebenzayo ukuba negalelo kangangoko nokwenziwa kwabo emzimbeni womntu. Kungenxa yoko le nto ngobuchule iivithamini yemvelo isasetyenziswa kwikhemesti eziphezulu kakhulu. Owona mthombo kwezinto eziphilayo esebenzayo kubantu - kukutya. Iivithamini equlethwe kuwo, ukuba umzimba wakho ngokupheleleyo wendele ngaphandle imbi kuye.

Ixabiso iivithamini ebomini bomntu

Indima iivithamini ebomini bomntu liphezulu kakhulu. Ezi zithinteli obungabonakaliyo enze ummiselo zonke iinkqubo ebalulekileyo kwinqanaba zeselula. Ngenxa yoko, indlela eqhelekileyo ukubunjwa lwenziwa kuwo onke amacandelo kwesakhiwo, kunye ummiselo ukutya.

Imisebenzi iivithamini emzimbeni womntu

Ngamnye kubo lenza umzimba wayo umsebenzi othile:

• IVitamin A (vitamin A, retinol) inoxanduva ekukhuleni kwesikhumba kunye nezifo zabantu.
• Vitamin B ₁ olawula umsipha, inkqubo esembindini peripheral luvo, licandelo enqanda elawula nethe wekhabohayidreyiti kunye acid.
• Vitamin _B2 (riboflavin) linoxanduva ukukhula ngokutsha kweeseli, ulawula ukutya of iiprothini, amafutha kunye carbohydrate lixhasa umbono.
• Vitamin B ₃ (pantoten) inxaxheba nethe ngokubanzi, i ukwetyisa lobusi enzyme.
• Vitamin B ₆ (pyridoxine) linoxanduva asidi acid kunye lipid ukutya.
• Vitamin B ₁₂ (cyanocobalamin) linoxanduva ukugcinwa ukubalwa igazi eziqhelekileyo, ebandakanyekileyo xa Yindibanisela acid acid acid kubangela nethe kwamafutha kunye carbohydrate, ulawula yokucola ukutya luvo.
• Vitamin C unoxanduva okukwazi esomeleleyo luthambe kwemithambo yegazi, kakuhle ichaphazela luvo central, kwamadlala ezidalwe kwaye onkoprotektor.
• Vitamin D unoxanduva exchange kunye ukufunxeka calcium phosphorus emzimbeni womntu ithintela uphuhliso yamathambo.
• Vitamin E (tocopherol) linoxanduva eqhelekileyo yokusebenza kwenkqubo zokuzala. Olawula protein kunye lipid ukutya, ioksijini, ingapheli ulutsha zonke kwizihlunu zomzimba. It is a antioxidant zendalo egcina isakhono retinol.
• Vitamin PP (niacin) ulawula umsebenzi enqanda, Iprothini ukutya kwemalike igesi zeselula, ingqondo kunye umsebenzi yokwetyisa.

Indlela ukuqaphela kukungabikho kweevithamini emzimbeni?

Iivithamini ezi kakhulu ezithile. Kuba nganye lwento ingcamango azimeleyo afana imfuneko ngemihla. Le mali kufuneka physiologically umzimba womntu ukuze isebenze ngendlela efanelekileyo. Ngenxa yokunqongophala isenzeko lentswelo vitamin, kunye agqithisile - hypervitaminosis. Malunga koko, yintoni iivithamini angekho emzimbeni, iimpawu rhoqo uthethe: imeko iinwele, ulusu, izikhonkwane, inwebu yangaphakathi, kwakunye likhoboka ukuya ukutya ethile.

Iimpawu yokungabikho iivithamini

Malunga yokungabikho iivithamini ezithile ndinixelela ezi mpawu zilandelayo:

• isikhumba Pale kunye exwebula, ilahleko iinwele, ukungabi namdla indawo nokungabikho biotin.
• Ubuthathaka, igazi, isiyezi kunye nokudinwa kubonisa ukunqongophala ivithamin B _12.
• Le izehlo rhoqo izifo ezihlasela zosulele ngokuphefumla kunye izifo ezihlasela zosulele ngokuphefumla egazini, ukwanda ubu imithambo yegazi kubonisa ukuswela ascorbic acid.
• Uvalo Ukwanda kunye yintloko singachaza ukuba kukho ukuswela ivithamin B _6.
• iingxaki Skin ezifana iintanda amanxeba ucebisa ukuswela ivithamin B _2;
• Ukophulwa wokutya ubuthongo, nokudumba kunye neengxaki intliziyo inokuba ngenxa yokungabikho vitamin _B1.
• ukungaboni, irhashalala, isikhumba owomileyo, sinciphise sifo, ukwanda kokungazinzi iinwele kunokwenzeka ngenxa yokunqongophala retinol.
• Isalathisi okulambathayo igazi ekunqandeni inxeba impiliso libonisa ukunqongophala ivithamin C
• Vitamin D, ukungabikho apho ichazwa ekwandeni ukuphazamiseka luvo kunye unditsho, kubalulekile kakhulu ukuba eziphilayo.

On ezi zizathu sinako ukubala iivithamini eziyimfuneko kwaye ulungise ukutya. Kodwa ke kubalulekile ukukhumbula ukuba unesifo enjalo uyakwazi ukubeka kugqirha.

vitamins Table

Apha ngezantsi kukho uludwe weevithamini, nto leyo ibonisa igama (unobumba ngokunyula kunye negama aqhelekileyo), imfuneko ngemihla kulo ingxam umzimba womntu nokudla aligcine kubungakanani mkhulu. Mveliso zibe zombini zemifuno kunye kwesilwanyana. Qaphela kwakhona ukuba iivithamini bohlulwa babe fat-enyibilikayo kunye namanzi-emanzini. Olu lwazi luncedo xa wazi iivithamini ezilahlekileyo kanye oko. Le theyibhile iya kuba luncedo kakhulu ukwenzela ulungiso nutrition kunye nolungiselelo yokudla ngemihla.

Le theyibhile iya kuba luncedo kakhulu ukwenzela ulungiso nutrition kunye nolungiselelo yokudla ngemihla.

endaweni yesiphelo

Emva kokufunda eli nqaku, ungakwazi ukwenza izigqibo zakho malunga nokuba iivithamini eziyingozi ekhemesti emzimbeni womntu. Ngoku angasifumani ngokwakho malunga kweenzuzo into esebenzayo. Ngomhla umbuzo oko kufuneka umntu iivithamini: zendalo okanye zokwenziwa, zoluntu progressive kudala chithi "and". Ngoku lixesha lokuba sithathe ukunakekela impilo yabo.

Lifikile ixesha lokuphila ubomi ngokupheleleyo

Indima iivithamini kubomi bomntu kumzimba kunzima zazi. yokutya okwahlukeneyo okunesondlo, umntu unakho ukufumana kakuhle imfuneko ngemihla zonke izinto ezinkulu eziyimfuneko. Kwaye oku, ke, kuthetha ukuba umzimba ukusebenza ngokufanelekileyo. Imeko yempilo na onamandla, isimo ngokugqibeleleyo. Oku kuya kunika imvakalelo entsha - ubomi ngokupheleleyo imibala eqaqambileyo.