Vitamin e iziqhamo kunye nemifuno. Yeyiphi imifuno kunye neziqhamo zineevithamini B1, B6, B12?

Sonke sivile malunga kwaye malunga isondlo esifanelekileyo kubalulekile kuphela emnandi, kodwa ukutya kakhulu okunempilo. Njengokuba kwakunye ukuba ukusebenza ngokufanelekileyo umzimba wethu yonke imihla ukuze iivithamini ngokwaneleyo. Kodwa ukuba minerals ngaphezulu okanye ngaphantsi ecacileyo, malunga iivithamini esaziyo okunene kangako.

Hayi, Kakade ke, siyazi ukuba ivithamin C, umzekelo, ngokugqibeleleyo yandisa sifo, kwaye loo nto ngenxa yokuba kwenzeka ntoni, ukwazi oko akubantwini bonke. Xa kufikwa kwezinye iivithamini, apho mkhulu ezininzi, kweyela isiphithiphithi okungephi. Amaxesha amaninzi awunalo nofifi izinto ezilungileyo kuthi na, oluhlobo luni na imveliso ungafumana kubo.

Kweli nqaku, siza kuqwalasela iivithamini B uze ufumanise ukuba yintoni na elungileyo ukuze imizimba yethu. Kananjalo ukufumanisa ukuba yeyiphi iziqhamo kunye nemifuno ziqulathe vitamin C.

Ukusetyenziswa iivithamini B

iivithamini B - kunokuthiwa iiseli zethu ebhetri ingqondo kunye nenkqubo luvo. Ezi iivithamini zibalulekile ukuze ukusebenza kakuhle ezinye onke amalungu kunye neenkqubo, kwaye athathe inxaxheba ukutya zeselula.

Kancane wavula, ngoku ivunywe ngokusesikweni iintlobo 7 weevithamini B, nganye eneyazo kugxininiswa elimxinwa isenzo emzimbeni, kwaye zilahleka kwindawo yabo impembelelo. Cinga yeyona ixhaphakileyo yabo - B _1, B _6, B _12.

Hayi nje okunencasa, kodwa iluncedo

Bakufumanisa kuluncedo nemfuyo yethu umzimba kusenokungabikho kuphela irayisi, inyama (e ndibutyabeke ngomswane, ingakumbi isibindi), iinqoba kunye neemveliso zobisi. Kufakwe iqulethe vitamin kuzo iziqhamo nemifuno, leyo, ngelishwa, hayi wonke umntu uyazi. Imifuno kunye neziqhamo bazizityebi kuphela iivithamini kodwa ifayibha, kwakunye ezahlukeneyo izinto zokulanda umkhondo iyingenelo kuthi. Naluphi na ulawulo Kadir kwi ukutya okunempilo kubandakanya ukusetyenziswa kwezi mveliso njengoko menu engundoqo.

Zezona iivithamini B iziqhamo kunye nemifuno ezimbini isixa esikhulu, yaye ukuba, umzekelo, musani ukudla inyama okanye ningathwali nati, ngoko akukho mfuneko yokuthenga analogs zokwenziwa of the vitamin. Yanele ukuba badle kakuhle size sinikele ingqalelo ngakumbi iziqhamo kunye nemifuno ekutyeni wabo wemihla ngemihla. Ngoko ke ukungabikho kwale vitamin babe nto kanye apho.

Ngoko ke, kwezinye iziqhamo kunye nemifuno ziqulathe vitamin B? Sonke siyazi koko iimveliso isixa iphezulu vitamin C, enyanisweni, ngokoluvo wethu, nguye lo vitamin yempilo engundoqo. Kodwa thile wakhohlwa ngokupheleleyo malunga ubukho nezinye iivithamini, akukho ngaphantsi luncedo kuthi. Musa ukuxhala, akunyanzelekanga ukuba benza zama ukufumana iimveliso ekunene ezishelfini, njengoko vitamin kwi imifuno kunye neziqhamo ezifumaneka umthamo omkhulu. He is the lula, ukuze ngokulula ufumane i menu, ugxile kungekuphela ukusetyenziswa kwemveliso, kodwa kwi ukhetho lwakho incasa.

Noko ke, sifuna ukuba alumkise ukuba besidla imifuno kunye neziqhamo kuphela, yenza lo mmiselo ngemihla uvitamin B kunzima, musa ukukhanyela ngokwakho kwi inyama okanye ubisi kwimveliso imvelaphi, ngoko uyakucinga umonakalo omkhulu. Makhe ihlale phezu vitamin ngalinye yethu top ezintathu.

Vitamin _B1 - hydrochloride

Kwafunyaniswa kuqala zizazinzulu Japanese Suzuki ngo-1910. Akanalo ipropati ukuba yande umzimba womntu, kwaye ngoko ke ifuna wemvula rhoqo. Ngenxa yesizathu esifanayo, ngokupheleleyo non-ezingenabungozi, ukuba nje musani kuba nexesha lokufumba ubuninzi eziyimfuneko yityhefu.

mali olunganelanga of B ₁ womuntu kukhokelela yokuphazamiseka ekusebenzeni kwenkqubo yokwetyisa kunye nenkqubo luvo ngenxa ukuqokelela lactic kunye pyruvic acid kwi imicu kwezihlunu.

izakhiwo eziluncedo

Hydrochloride uphucula isantya ingqondo, iphucula inkumbulo kunye nobuchule bengqondo. Ukuphakamisa kuchaphazela nokusebenza kwenkqubo luvo. Ngqo inxaxheba emanzini-ityuwa, iiproteins, ekudleni namandla ukutya, kuquka iinkqubo hematopoietic.
antioxidant zomlomo wakhe, sehlise ukwaluphala. Kubalulekile ukuba sihlale kwezihlunu entle izitya kwinkqubo kunye negazi yokwetyisa. Kuba nempilo entle ngokwaneleyo 1-2 mg ngosuku.

inokufumaneka Yeyiphi iimveliso

Ngokukhawuleza abole xa zibethwa bubushushu, ngoko okune hydrochloride, kungcono ukuba adle ekrwada.

Ngokufuthi unako ukufumana vitamin B1 kuzo iziqhamo nemifuno, ezifana:

• ikhaphetshu;
• isoya, iimbotyi;
• orange;
• currants, amaqunube, iiblueberries wavuka ezinqeni;
• nabantwana (uyawathena);
• ezomileyo.

Kwakhona eziqulathwe nemifuno ezifana isipinatshi, umba abuhlungu, nangwevu, parsley kanye Mint.

Vitamin B ₆ - pyridoxine

Emva kweminyaka eliqela, kodwa ngowe-1936, oko waphumelela bucala le vitamin ebalulekileyo pyridoxine, unendima ebalulekileyo ngayo kwemichiza enzymatic ye asidi ezahlukeneyo acid. Le nokwenziwa zokutya iiproteins (njengenyama) akunakwenzeka ngaphandle pyridoxine. Kunye nokusetyenziswa rhoqo esidlweni enjalo, kwakunye namandla kwaye elide stress vitamin _B6 ngokukhawuleza "iziphelo" kwaye ifuna wemvula inyanzelekile evela ngaphandle, okanye ukunqongophala kwayo igcwele ukuvela nezifo ezininzi.

Vitamin _B6 libandakanyeka abasabela ngayo carbohydrate ukutya, njengoko njengekhonkco ebalulekileyo eneji yokucolwa umzimba. Ayinayo impahla lokugcina. Kuyimfuneko ukuba awadubadube malunga 3 mg ngosuku.

Ambalwa B ₆ inokuba unciphiso olomeleleyo sifo, ukuphazamiseka luvo, isicaphucaphu, isiyezi kunye nezifo zolusu ezahlukeneyo.

Indlela luncedo pyridoxine

Eziqhutywa ukuhla kumanqanaba yegazi, ebandakanyekileyo ekulawulweni kwentliziyo. Iphucula amajoni omzimba yaye kuphucula imeko jikelele kwenkqubo luvo. Ngenxa inxaxheba vitamin B ₆ Yindibanisela nucleic lunciphiso kweziganeko unditsho kunye aqaqambayo, ngokunjalo kuyehla iinkqubo ukwaluphala. A umchamo kwaye kunceda ekuthinteleni zezigulo ezahlukeneyo ulusu.
Kuba ulusu neenwele iya kuba imaski luncedo kakhulu zendalo iimveliso eziqulathe pyridoxine.

Zeziphi iziqhamo kunye nemifuno ziqulathe vitamin B6

hydrochloride Ngokungafani lutshatyalaliswe yi unyango bubushushu.

Pyridoxine ifumaneka ekutyeni efana:

• Iibhanana, amaqunube.
• Iimbotyi zesoya.
• Isipinatshi.
• Avokhado.
• Ikhaphetshu kunye cauliflower, iminqathe.
• Sohlobo.

Vitamin B ₁₂ - cobalamin

Yeyona vitamin kuphela eye kumafa yayo yezimbiwa eziyimfuneko, kwaye inokuqokelelana emzimbeni womntu. Kuba comprehensibility kakuhle kakuhle kunye esetyenziswa kunye neemveliso calcium aqulethe. Non-ziyityhefu kwaye ngempumelelo kakhulu nkqu ngeedosi ezincinane kakhulu. Imfuneko ngemihla cobalamin kukuba ukusuka ku-2 ukuya ku-5 .mu.g. Wazibandakanya protein amagama kunye yokucolwa nucleic.

Kunye nokusilela kunokubangela anemia amanyala kunye umonakalo omkhulu ebuchotsheni.

inzuzo

Lo mhlaba ibalulekileyo cobalamin - ke nokuthintelwa kwezifo ezifana kwegazi, ngenxa inxaxheba kukwenziwa iiseli abomvu, ngenxa yoko, ekuthintelweni yenkxwaleko yabo. Akukho nto vitamin B ₁₂ eyaziwa ngokuba yi "vitamin ebomvu".

Cobalamin kwenza wokutya, kunciphisa nochuku, kuphucula ukwenziwa ngokuphucula amandla ukutya. Ukuba umntu ufumana mihla le vitamin eninzi ayimfuneko kuye, liye landa kakhulu ukukwazi ingqalelo ingqalelo, iphucula inkumbulo kunye siwe leyo izinze. Cobalamin kubalulekile ekukhuleni ithambo, ngoko kubalulekile ukuba abantwana.

Ziziphi izinto ezifumaneka

Vitamin B12 apha imifuno kunye neziqhamo ezifumaneka ngeedosi ezincinane kakhulu. Ngokusisiseko, Kakade ke, kuza kuthi emzimbeni kunye iimveliso ezifana inyama, intlanzi kunye nentlanzi, isibindi (inkokeli kwi umxholo ivithamini B _12), amaqanda, itshizi kunye cream ezimuncu. Kwaye ngenxa yokuthiya kwayo ubushushu nayo nayiphi na enye indlela yokupheka ugcina iipropati iyingenelo. Ngoko ke, lo vitamin kwi iziqhamo kunye nemifuno abakho yokuba ukhangele wona, nangona kunjalo, imali encinci B12 ingafumaneka kwi anyanisi green, isipinatshi, lettuce nengca yolwandle.

Okubalulekileyo!

• Konke oku kungentla awusebenzi iintlobo zokwenziwa of weevithamini, ulwamkelo apho ngaphandle kweliso zonyango banokubenzakalisa kakhulu emzimbeni.
• Khumbula, a vitamin B ezifumaneka imifuno kunye neziqhamo ezifumaneka izixa azonelanga ukuba ubomi nobunempilo. Ngenxa anikezele ngokupheleleyo inyama kunye nezinye iimveliso zezilwanyana ngakwicala iziqhamo kunye nemifuno, uyakwazi ukubeka umzimba wakho umonakalo omkhulu.