Yeyiphi vitamin kuxhaphake kakhulu iintlanzi? Kutheni kuluncedo ukutya intlanzi?

Le ntlanzi, apho abantu basebenzisa ukutya, kuluncedo kakhulu kwi iimpawu iimveliso zokutya. Oku yokugcina wokwenene iivithamini kunye neeminerali, yaye ngaphandle kwabo umzimba womntu azikwazi ukusebenza ngokufanelekileyo. Preparatory kule mveliso, nathi ngokukhuselekileyo ukuba nje kuphela isidlo esimnandi kodwa yokuba uya kuzisa umzimba ukuya inzuzo enkulu. Malunga uhlobo vitamin iintlanzi oxhaphakileyo kwaye efanayo ngoko kubalulekile ukuthetha ngokweenkcukacha kakhulu, kangangokuba kwacaca kutheni inemisebenzi yedwa kunye neempawu, kunokuba nayiphi na imveliso ukutya.

Iinzuzo yeentlanzi

Akukho isiqhulo krele kakhulu ukuba abo gqolo ukutya okuninzi yentlanzi, kwenye indawo ekuqaleni likhazimle ebusuku. Kakade ke, ukuchana ububhanxa, kodwa yintoni ukhozo kukuba intlanzi imveliso exabisekileyo, equlethe isixa elininzi phosphorus. Kukhuthaza namathambo omeleleyo namazinyo, kuphucula umbono. Kodwa asiyiyo loo nto iluncedo kuphela, ngokuxhomekeka ukwakheka ezahlukeneyo iivithamini kunye neeminerali ingahluka.

Enye lweempawu exabisekileyo imveliso kukuba iintlanzi kuphekwa ngeendlela ezahlukeneyo. Amafutha, etshaya, ezomisiweyo, kuphekwa, ityuwa - oko edliwayo phantse kubo bonke abantu, Izimo kukho kancinane, into ephambili - ukwenza kakuhle yaye inani elifanelekileyo. ukutya okunezondlo - omnye wemiqathango leyo iqinisekisa ukuba urhulumente obalaseleyo yempilo.

Inzuzo phezu kwezinye ukutya iintlanzi

Xa kuthelekiswa nezinye iimveliso, ezifana inyama, umlinganiselo kwamafutha kunye calories ngokucacileyo ecaleni intlanzi, kodwa hayi kuphela le noludumileyo:

• kokuba zidliwe nayiphi na imali ngaphandle kokoyika ukuvela ubunzima ukuzibhubhisa;
• ipesenti ephezulu protein, nomgangatho ophezulu;
• imali encinci kwizicwili lula ukufunxeka.

Kodwa loo nto zonke; iproteni olufumaneka iintlanzi, kumafa kwalo inani le asidi acid esibalulekileyo emzimbeni womntu. Ezinye iintlobo zemveliso yentlanzi zokudla ezimiselwe ngokukodwa kwizigulane. Umzekelo, kwi olunamafutha iintlanzi mono- kwaye bomvu okunamafutha polyunsaturated asidi ezifumaneka ezininzi, nto leyo ibaluleke kakhulu kubantu abanesifo igazi, inkqubo sentliziyo kunye nesifo seswekile.

Treyisa izakhi kunye nezakhi

uluhlu kwezinto anokuba umahluko kuxhomekeke iintlobo zemveliso, kodwa ulwandle kunye nentlanzi komlambo ziyindlela kwezimbiwa luncedo umzimba womntu:

• zinc;
• fluoro;
• copper;
• phosphorus;
• selenium;
• wemagniziyam;
• iodine;
• calcium.

zenyathi Red (salmon, trout, salmon, njalo njalo) ziphezulu nangentsimbi fatty polyunsaturated (omega-3 no-Omega-6). Iintlobo abameli zaselwandle ziqulathe eziyimfuneko iodine umzimba womntu, enceda langutana ni ntshikilelo, iphucula lengqula nobubovu, uqinisa inkumbulo.

Iivithamini, ezo ziyingxenye

Ziziphi iivithamini iqulethwe kule ntlanzi? Thina athande abo ezinkulu:

• Nicotinic acid (vitamin PP). Kuyinto buyafuneka ukuba umzimba womntu, ukunqongophala ivithamin PP bandiqumbise izifo zolusu ezahlukeneyo kunye negazi. Le nto kuyacetyiswa kubantu abathe ababenengxaki eluswini, kuyanceda nyulu igazi, kuphucula microcirculation, kuphucula umgangatho nokwenziwa kwezinye izinto.
• B iivithamini inxaxheba kwintlangano wokugaya ukusebenza kakuhle ukulawula zonke iinkqubo ukwetyisa, ukulawula kumanqanaba iswekile yegazi.
• Vitamin A Kuyinto yimveliso kubalulekile ukuba abantu ubomi esebenzayo, ukungabikho yenza ukudinwa okukhawulezayo, ngenxa yesi sizathu, umbono kuguga, kukho kome emlonyeni.
• Calciferol (vitamin D). Nam inkqubo yotshintshiselwano akwenzeki ngaphandle inxaxheba yakhe, yinto enkulu ivuselela ihomoni yokuqaphela, oko ibalekisa ukufunxeka calcium.

Ukuba sithethe uhlobo vitamin kwiintlanzi oxhaphakileyo apha kukukhokela A no-D

Mzimba ezisesandleni intlanzi ebomvu

Ziziphi iivithamini iqulathe intlanzi, sele uyazi. Ngoku kuyimfuneko ukuba ukuthetha ngayo iintlobo ebomvu. Ukusetyenziswa rhoqo kubo ukutya kunciphisa amathuba izifo umhlaza kunye unesifo, komeleza inkqubo yomzimba yokuzikhusela, kuthintela breakdowns luvo nangokuguka engqondweni.

Ziziphi Vitamins kule ntlanzi ebomvu? It is a mxube kwezondlo, enqabile kwezinye iimveliso - iivithamini A, PP, E, B, D. I

Enye impahla esihle imveliso: i betyebile, kokukhona inzuzo, njengoko Omega-3 no-Omega-6 (acid) ukukhusela ngqo inwebu iseli ukusuka umonakalo, ke, ixesha ubomi kunye nabadlali abasebatsha.

Xa sithetha ngento uhlobo vitamin kwi intlanzi ezininzi zexabiso, kunzima ukuphendula eziqhitsini, njengoko iimfuno eziphilayo nganye eyahlukileyo. Kodwa ke into yokuba iintlanzi zinokuzalisa phantse naluphi imibala, loo nto for isiqiniseko!

Kwezinye ntlanzi i iivithamini ezininzi

Makhe sihlolisise, ngendlela intlanzi ngaphezu iivitamini, yingenelo umzimba womntu.

ETsalimon. 100 g iintlanzi unike norm nsuku lweziqalelo zokulanda umkhondo luncedo kunye neevithamini. Kufanelekile ukuba ukusetyenziswa naluphi na uhlobo; saline kancinane, ezomisiweyo iphela, fresh.

iintlanzi zolwandle - akuthandabuzeki ukuba enye imveliso zexabiso. Iintlobo ithandwayo cod, burbot, walleye Pollock, cod nesafron, hake. High lamanani iivithamini A, B, PP, A, E, D.

abameli River (zakhele, Pike-zakhele, Pike, zeCARP, zeCARP, njl) - loo nto imveliso ngaphantsi ezixabisekileyo ukutya, kodwa ngenxa ebugxwayibeni zokusingqongileyo azikho zonke iimeko ukuhlangabezana yonke imigangatho.

iintlobo Popular kunye ezifikelelekayo - a herring, zakhele, sardines, flounder, kunye nabanye. Ezinye zazo ulungile ngendlela ityuwa, umzekelo, herring, sprat, abanye kakuhle ndakala umzimba womntu xa kuphekwa okanye eqhotsiweyo.

Vitamin D: ntoni intlanzi?

Vitamin D na omnye ethandwa umzimba womntu, nokusilela inokuba unobangela zizifo ezahlukahlukeneyo. Iyafumaneka phantse zonke iintlobo ngeentlobo zeentlanzi, kungakhathaliseki apho kufunyanwa khona. Sibala iintlobo abameli ezintsha kunye ndifuze, apho uyondelelwano lwee- ivithamin D, aphezulu:

• cod (ingakumbi kwesibindi ntlanzi, egqalwa uju);
• whiting;
• haddock.

Olu ludwe kwakhona ukuquka onke amalungu salmon: salmon pink, chuma salmon, trout. Xa ndiqukumbela, kufuneka kunjalo makuqatshelwe ukuba kukutya kakhulu iintlanzi, kuba loo nto, kunye nazo naziphi na ezinye zokutya, anokuba isiphumo esibi umzimba womntu. Ukukhetha naluphi na uhlobo, kubalulekile ukuba sinikele ingqalelo amathayara kunye nenkangeleko. Fish isoloko kuthengiswa ngetyuwa okanye emkhenkceni. Iimveliso ityuwa ngokukhawuleza ithe ayaba nasongo kungekho anetyuwa, khumbula oku.

Ngoku uyazi yeyiphi vitamin iintlanzi oxhaphakileyo yaye kutheni kucetyiswa ukuba adle. Hlala uphilile!