Kodi pali kusiyana kotani pakati pa mavitamini osungunuka ndi mafuta

Mavitamini ndi mankhwala omwe alibe mphamvu, koma amagwira ntchito zofunika mthupi. Amagawika m'magulu awiri: mavitamini osungunuka ndimadzi. Solubility sichinthu chawo chokhacho, zimasiyananso mu kuyamwa, kutentha kukana, kukana kuwala, kuthekera kudziunjikira m'thupi ndi katundu wina.

Chidule cha Ma Vitamini

Mavitamini onse amagawika m'magulu awiri: mafuta sungunuka ndi madzi sungunuka. Kuchokera pagome lotsatirali, mutha kudziwa zomwe zili m'magulu awa.

Mitundu ya Mavitamini

Mtundu	Mndandanda wa Vitamini
Mafuta sungunuka	A, D, E, K, F
Madzi osungunuka	Gulu B, C

Mafuta mavitamini sungunuka

Mavitamini A, D, E, K, F ndi osungunuka m'mafuta. Amatha kupanga ndikupanga thupi. Chifukwa chake, zizindikiro za kuchepa kwawo sizimawoneka nthawi yomweyo.

Gulu A - retinol, dehydroretinol, proitamin - gulu la retinol. Awa ndi ma antioxidants omwe amapereka kukula kwa mafupa ndi chitukuko, kusinthika kwa minofu. Zoyenera kuvomereza kukana kupsinjika, ntchito ya ziwalo zamasomphenya. Kusowa kwawo kumayambitsa khungu usiku, khungu limayamba kukalamba.

Gulu D - lamisterol, ergocalciferol, cholecalciferol, dehydrotachysterol. Mankhwala awa ndi omwe amachititsa kuti masanjidwe am'mimba azikhala, magwiridwe antchito a mitochondria, njira zosinthira, komanso kaphatikizidwe ka mahomoni. Ndi kuchepa, ma rickets, mafupa am'mimba, spasms, hypocalcemia amadziwika.

Gulu E - alpha-tocopherol, beta-tocopherol, gamma-tocopherol. Mavitamini ndi omwe amachititsa ntchito ya ziwalo zoberekera, kukonza ubwana, maselo, minyewa, ntchito ya mtima, khungu, tsitsi komanso misomali. Ndi kuchepa, kuchepa kwa magazi, kufooka kwa minofu kumadziwika.

Gulu K - phylloquinone, menaquinone. Ntchito zake ndikuwunikira njira zosakanikirana za majini, kukonza impso, kulimbitsa makhoma amitsempha yamagazi ndi mavavu, kubwezeretsa njira za kagayidwe kachakudya m'thupi lathu. Ndi hypovitaminosis, chiopsezo cha matenda opatsirana wamagazi chimachulukitsidwa.

Gulu F - oleic, arachidonic, linoleic, linolenic acid. Amayang'anira ntchito yamtima wamtima, kayendetsedwe ka mafuta kagayidwe, kubwezeretsa khungu pambuyo pake kuwonongeka, ndi chitetezo ku ma atherosranceotic amana. Ndi kuchepa, kukula kwa ziwengo, matenda othandizira ndi otheka.

Mavitamini osungunuka amadzi

Mafuta osungunuka amaphatikizapo mavitamini a B, komanso ascorbic acid. Zinthuzi siziunjikira m'thupi ndipo zimayenera kuperekedwa ndi chakudya tsiku lililonse.

Mu₁ - thiamine. Amatenga nawo mbali pamafayilo, ndi omwe amachititsa kuti kagayidwe kazachilengedwe kagayidwe, ma metabolism a okosijeni pakuwonongeka kwa ma cell, mantha am'mimba, mapangidwe a mapangidwe a chibadwa. Ndi kuchepa kwa thiamine, matenda osokoneza bongo, kulephera kudya, kufooka, ndi kutopa zimadziwika.

Mu₂ - riboflavin. Imayang'anira kukula kwa thupi, mkhalidwe wabwinobwino wakhungu ndi tsitsi, kuzindikira koyenera kwamtundu. Ndikusowa kwa vitamini A, kusowa tulo, kugona, chizungulire, ming'alu yamkamwa imatuluka.

Mu₃ - nicotinamide. Mwa zina zake - kukhalabe ndi magwiridwe antchito amanjenje komanso ma adrenal tiziwalo timene timatulutsa, kutulutsidwa kwa ndulu, kuthana ndi cholesterol, kaphatikizidwe ka mahomoni ogonana. Kusowa kumayambitsa pellagra, zilonda zam'mimba, kupweteka kwa mutu, kutopa, kukhumudwa, kusowa kwa magazi.

Mu₅ - pantothenic acid. Ndikofunikira pakugwira ntchito kwa gren ya adrenal, chitetezo chamthupi ndi chitetezo cha m'thupi, kagayidwe kazinthu zamafuta ndi khungu, komanso kuchepetsa zovuta zomwe zimachitika. Ndikusowa kufooka kwa minofu, kukokana, kupweteka m'mimba, mutu.

Mu₆ - pyridoxine. Imathandizira thanzi ndi thanzi, imachulukitsa chitetezo cha mthupi, imathandizira kukula kwa ma cell atsopano, imalimbitsa mawonekedwe a tsitsi, ndikuletsa kukula kwa psoriasis ndi eczema. Ndi kuperewera, hepatosis, kusokonezeka kwa kugona, kusokonekera, matenda a nyamakazi, khungu ndi matenda a msomali ndizotheka.

Mu₇ - biotin. Imayang'anira kuthamanga kwa mapangidwe a ma cell a erythroid, imagwiritsa ntchito njira za metabolic, imalepheretsa kukalamba koyambirira, kumalimbitsa minyewa yamanjenje, ndikuthandizira ntchito ya ubongo. Kuperewera kwa biotin kumayambitsa kuyika kwa cholesterol, kufooka, kusowa kwa chakudya, tsitsi la brittle.

Mu₉ - folic acid. Ndikofunikira popanga ma cell a DNA, kukula kwa ma cellular ma cell, kupangika kwa maselo ofiira a magazi ndi ma cell oyera. Ndi kuchepa, kuphwanya ntchito yamatumbo, nkhawa, komanso kukhumudwa zimatheka.

Mu₁₂ - cobalamin. Ndikofunikira kuti pakhale maselo ofiira amwazi, kuonjezera chitetezo cha mthupi, kuchepetsa zovuta zake. Ndi kuchepa kwake, kuchepa mphamvu, kulephera kudya, kukula kwa matenda a Alzheimer, ma pathologies a mtima, mantha am'mimba komanso ubongo ndizotheka.

C ndi ascorbic acid. Zofunikira pakapangidwe ka collagen, kupanga kwa sodium, kukula kwa minofu. Udindo wopirira, kukana matenda, kuyamwa kwa calcium, kulimbitsa ma capillaries. Ndi kuchepa, kufupika kwamatenda, minofu imapanganso, kuchepa kwamkamwa, kutupa, kufooka zimadziwika.

Mavitamini osungunuka ndi mafuta osungunuka amadziwikanso ndi kusiyana kwakukulu komwe kumatsimikizira zomwe ali.

Mavitamini osungunuka am'madzi amatha kudziunjikira m'maselo a chiwindi ndi lipid wosanjikiza, amagwira ntchito ngati gawo limodzi lama cell membrane, ndipo amapangidwanso ndi thupi. Chifukwa chake, vitamini D amapangidwa pakhungu mothandizidwa ndi kuwala kwa dzuwa, retinol imapangidwa kuchokera ku provitamini kuchokera ku chakudya, gulu K limapangidwa ndi microflora yamatumbo. Mavitamini ochulukirapo osungunuka amachotsedwa mkodzo ndikuyika m'chiwindi.

Mavitamini osungunuka m'madzi sadziunjikira mu minofu (kupatula vitamini B₁₂) ndipo ayenera kumwedwa tsiku lililonse ndi chakudya. Zinthu zotere sizikhala m'thupi kwa masiku opitilira ndipo zimatulutsidwa mwachangu mkodzo kapena kuwonongeka. Chifukwa chake, kuchulukitsa kwawo sikumabweretsa zotsatira zoyipa. Mavitamini ambiri osungunuka am'madzi amayamba kugwira ntchito chifukwa chotsalira kwa zotsalira za phosphoric acid. Mavitamini osungunuka m'madzi amalimbikitsa ntchito ya mafuta sungunuka.

Magwero a Mavitamini Olimbitsa Mafuta

Mavitamini osungunuka mafuta amapezeka muzakudya zomwe zinachokera ku nyama. Amagwirizana kwambiri ndi zinthu zakunja, kuphatikizapo kutentha. Zogulitsa zomwe zili ndi zake zitha kuphika bwino, zokazinga, zophika, zonyowa. Kuti mavitamini osungunuka m'masamba azitha kumamwa bwino, ayenera kuwathira mafuta, kirimu wowawasa kapena zonona.

Mavitamini aliwonse a gululi amapezeka muzakudya zina.

Vitamini A - kaloti, phwetekere, dzungu, tsabola, mkaka.
Vitamini D - masamba mafuta, offal, nsomba, ng'ombe, dzira yolk.
Vitamini E - mkaka, saladi, tirigu wophukira, mafuta a masamba.
Vitamini K - nsomba zam'madzi, tiyi wobiriwira, mphodza, anyezi.
Vitamini F - mafuta a nsomba, zipatso zouma, mafuta a azitona.

Magwero a Mavitamini Anasungunuka Amadzi

Mavitamini osungunuka am'madzi amapezeka makamaka muzakudya zamasamba. Makanema amenewa amakhala ndi chidwi chinyezi komanso kuwala. Chifukwa chake, ndibwino kusungira masamba ndi zipatso m'malo amdima, owuma, abwino komanso ozizira. Zogulitsa zotere zimayenera kuphika mwachangu, mumadzi ochepa, osathira, osasunga, osasungira nthawi yayitali. Ndikofunika kuti musalowerere masamba musanaphike, kuphika lonse ndi msuzi, mchere kumapeto.

Mavitamini a gululi ali mu zotsatirazi.

Mu₁ - nkhumba, mtedza, mbewu, chimanga, nyemba.

Mu₂ - Zinthu zonse za tirigu, mkaka, mbewu monga chimanga, masamba akuluakulu obiriwira.

Mu₃ - nkhuku, nsomba, mbewu zonse, chimanga, bowa, mtedza, masamba obiriwira.

Mu₅ - mtedza, chimanga, ng'ombe, nkhumba, mazira, nsomba, tchizi.

Mu₆ - nyama, nsomba, zipatso ndi ndiwo zamasamba zosiyanasiyana.

Mu₇ - kaloti, phwetekere, broccoli, sitiroberi, chiwindi, nyemba, sipinachi, chimanga, chimanga, mkaka, kirimu wowawasa, kirimu, tchizi choko, mazira, nsomba.

Mu₉ - kabichi, beets, bowa, dzungu, parsley, anyezi wobiriwira, chiwindi (nkhuku, veal), dzira la dzira, chimanga.

Mu₁₂ - chiwindi, nkhumba, kalulu, ng'ombe, nsomba, nsomba zam'nyanja, tchizi, tchizi choko, mazira.

C - zipatso za citrus, kiwi, zipatso zofiira, kolifulawa, nandolo zobiriwira, nyemba, radish, wakuda ndi wofiira currants.

Kudziwa mavitamini osungunuka m'mafuta komanso omwe ali m'madzi kungakuthandizeni kukonza zakudya zanu. Chifukwa chake, zinthu zomwe zimakhala ndi mavitamini a gulu loyamba ziyenera kuphatikizidwa ndi zakudya zamafuta (kirimu wowawasa, masamba kapena batala, nyama). Kuchepa kwa zinthu za gulu lachiwiri ndikwabwino kudzaza ndi masamba ndi zipatso zomwe sizinachitike mankhwalawa. Mavitamini osungunuka am'madzi amathandiza kuyamwa kwa mafuta sungunuka. Pofuna kutengeka bwino kwambiri pazinthu zonse ziwiri zamagulu, ndibwino kuzigwiritsa ntchito palimodzi.

Mphamvu Zapakati pa Madzi a Vitamini Olimba

Mitundu isanu ndi iwiri ya mavitamini osungunuka amadzi amadziwika. Amatha:

Yosavuta kusungunuka m'madzi.
Mofulumira kulowa mu magazi kuchokera kumagawo osiyanasiyana a m'matumbo akulu ndi ang'onokwathunthu osadzikundikira ngakhale m'thupi kapena m'ziwalo za thupi, motero, pakufunika chakudya chawo cha tsiku ndi tsiku. Kupatula pa lamuloli ndi vitamini B12, yemwe amangomwa pokhapokha mapuloteni apadera omwe amapangidwa ndi maselo am'mimba. Malinga ndi kafukufuku waposachedwa pamitengo yayikulu, kuyamwa kwa vitaminiyu m'magazi ndikotheka popanda kukhalapo kwa Castle factor. Mapiritsi a cyanocobalamin omwe amatengedwa nthawi zonse amatha kupereka mulingo uwu.
Kulowa mthupi laumunthu gawo lalikulu kuchokera kuzomera zomera. Nthawi yomweyo, mavitamini angapo am'madzi osungunuka am'madzi amapezeka muzinthu zazikuluzikulu kuposa zakudya zam'mera.
Kutulutsidwa mwachangu m'thupi la munthu, osakhalitsa masiku ambiri.
Yambitsani zochita za mavitamini ena. Kuperewera kwawo kumayambitsa kuchepa kwa ntchito yachilengedwe yama mavitamini a magulu ena.
Kuchuluka kwa mavitamini osungunuka amadzi sangathe kusokoneza thupi, popeza owonjezera onse amaphwanyidwaphwanyidwa kapena kuthira mkodzo. Mavuto obwera chifukwa cha kuchuluka kwa mavitamini osungunuka a madzi ndi osowa kwambiri.
Khalani otakataka makamaka chifukwa cha kuwonjezera kwa zotsalira za phosphoric acid.

Bweretsani ku nkhani

Ndi mavitamini ati omwe amapanga gulu la madzi osungunuka?

Gulu la mavitamini osungunuka am'madzi ali ndi:

Thiamine (Vitamini Bine wa Antineuritic).
Riboflavin (Vitamini B2).
Nicotinic acid (antipellagric vitamini PP kapena B3).
Pantothenic acid (Vitamini B5).
Pyridoxine (anti-dermatitis vitamini B6).
Folic Acid (Antianemic Vitamini B9).

Cyanocobalamin (Vitamini B12).
Biotin (antiseborrheic vitamini H kapena B8, yomwe imathandizira kukula kwa mabakiteriya, bowa ndi yisiti).
Ascorbic Acid (Anticorbut Vitamini C).
Bioflavonoids (Vitamini P).
Carnitine (Vitamini T kapena B11).

Bweretsani ku nkhani

Mavitamini B

Vitamini B1

Dzinalo linzake lokhala ndi sulufule, lomwe limapangidwa ndi makhristalo osapanga utoto omwe amatulutsa fungo la yisiti - thiamine.Chizolowezi cha thiamine cha tsiku ndi tsiku chimapezeka mu magalamu a nkhumba 200. Kufunika kwakukulu kwachilengedwe kwa thiamine ndikutanthauzira kwake mu metabolism ya carbohydrate. Kuperewera kwake kumabweretsa kuyamwa kosakwanira kwa chakudya chamthupi ndi kuchuluka kwa thupi la anthu a pyruvic ndi lactic acid - zinthu zapakatikati zopanga kagayidwe kachakudya.

Thiamine ndiwofunikira kwambiri pakupanga mapuloteni.
Mafuta metabolism siwopanda iyo, chifukwa ndi gawo lofunikira pakupanga mafuta acids.
Imawongolera magwiridwe antchito, kuthandiza m'mimba kuthamangitsa kwambiri kutulutsa kwake.
Normalized ntchito minofu ya mtima.

Kodi zakudya zamafuta zimalowa bwanji m'thupi la munthu ndipo ndichifukwa chiyani?

Kupita patsogolo kwa chisamaliro cha matenda a shuga - Reindeer antler mankhwala

Zizindikiro za shuga mwa amuna. Werengani zambiri mu nkhaniyi.

Bweretsani ku nkhani

Vitamini B2

Riboflavin imagwirizana mwachindunji ndi utoto wa zinthu zosiyanasiyana: zonse zomera ndi nyama.

Riboflavin yoyera imawoneka ngati ufa wachikasu ndi lalanje. Ndikosavuta kusungunuka m'madzi ndipo imawonongeka mosavuta pakuwala.

Ma microflora am'matumbo amunthu amatha kupanga riboflavin. Kamodzi mu thupi laumunthu limodzi ndi chakudya, riboflavin imasinthidwa kukhala zinthu zogwira ntchito - ma coenzymes, omwe ndi zigawo za michere yopuma. Ntchito yama enzymatic machitidwe omwe amawongolera oxidative ndi njira zochepetsera sizokwanira popanda riboflavin.

Vitamini B2 nthawi zambiri imadziwika kuti ndi chinthu chokula, popeza popanda iwo njira zonse za kukula sizingatheke.
Palibe mafuta, kapena mapuloteni, kapena metabolism ya carbohydrate omwe sangachite popanda mavitamini awa.
Riboflavin amasintha magwiridwe antchito a ziwalo zamasomphenya. Chifukwa cha ichi, kuzolowera kwamdima kumawonjezeka, mawonekedwe amtundu ndi masomphenya a usiku akukhala bwino.
Kuti mukwaniritse zofuna za riboflavin za tsiku ndi tsiku, mutha kudya mazira atatu.

Bweretsani ku nkhani

Vitamini B3

Mwanjira yake yoyera, nicotinic acid ndi madzi achikasu omwe amasungunuka bwino m'madzi ndipo saphwanya mothandizidwa ndi mpweya ndi mpweya wa m'mlengalenga.

Cholinga chachikulu cha thupi cha nicotinic acid ndikuwongolera magwiridwe antchito amthupi, kulephera komwe kumatha kubweretsa vuto la khungu komanso mavuto ena ambiri.

Pakukhudzana kwa nicotinic acid ndi thyroxine, coenzyme A amapangidwa.
Vitamini B3 imakhala ndi zotsatira zabwino pamankhwala a adrenal. Kuperewera kwake kungasokoneze kapangidwe ka glycocorticoids, omwe amachititsa kuti mapuloteni asakanikidwe komanso kapangidwe kazakudya zamagulu.
Nicotinic acid imapangidwa ndi microflora yamatumbo amunthu.
Chofunikira cha tsiku ndi tsiku cha vitamini B3 chimatha kupangira mwana wankhosa wa gramu 200.

Bweretsani ku nkhani

Vitamini B6

Pyridoxine imakhudzidwa pafupifupi mitundu yonse ya kagayidwe.
Vitamini B6 amatenga nawo mbali mu hematopoiesis.
Zambiri zomwe zili ndi mavitaminiwa muzakudya zimatha kuwonjezera acidity ndikuwongolera katulutsidwe.
Kulephera kwa vitamini B6 kumayambitsa matenda a chiwindi.
Mlingo watsiku ndi tsiku wa pyridoxine uli ndi magalamu 200 a chimanga chatsopano kapena 250 g ya ng'ombe.

Bweretsani ku nkhani

Vitamini B8

Vitamini B8 simalowa mthupi osati chakudya, komanso chifukwa cha masoka achilengedwe omwe amapezeka m'matumbo. 4 yolks amatha kukwaniritsa zosowa zake tsiku ndi tsiku.

Ma kristalo a Biotin ndi mawonekedwe owoneka ngati singano, osungunuka kwambiri m'madzi, komanso osagwirizana ndi kutentha, ma acid ndi alkalis.
Matendawa amagwira ntchito kwamanjenje.
Zokhudza lipid kagayidwe.
Ndikusowa kwa biotin, khungu limakhala lonyowa komanso louma.

Kodi pampu ya insulin ndi chiyani ndipo imasiyana bwanji ndi jakisoni wa insulin wokhazikika?

Kodi ndizotheka kuchiza matenda a shuga amitundu iwiri?

Mchiritsi wa beetle ndimphamvu zake zopindulitsa. Kodi cholakwika chimathandiza bwanji kulimbana ndi matendawa?

Bweretsani ku nkhani

Vitamini B9

Makristali amtundu wa lalanje folic acid ndi ovuta kusungunuka m'madzi, amawopa kuyatsidwa ndi kuwala kowala ndi kutentha.
Vitamini B9 amatenga nawo gawo pakuphatikizidwa kwa nucleic ndi amino acid, purines ndi choline.
Ndi gawo la ma chromosomes ndipo amalimbikitsa kubereka kwamaselo.
Amasintha hematopoiesis, amathandizira kuwonjezeka kwa maselo oyera.
Imathandizira kuchepetsa cholesterol.

Zogulitsa zamakolo zimakhala ndi vitamini B9 pang'ono, kotero kuchepa kwake kumapangidwira kuti apange kuphatikiza komwe kumachitika ndi microflora yamatumbo ake omwe.

Masamba ochepa chabe a saladi watsopano kapena parsley amatha kupereka thupi tsiku lililonse vitamini B9.

Bweretsani ku nkhani

Vitamini B12

Makristalo ake ofiira ali ngati ma singano kapena ma prites.
Mwakuwala kowala, kutaya katundu wake.
Ili ndi tanthauzo la antianemic.
Amatenga nawo kaphatikizidwe wa purines ndi amino acid.
Zimakhudza kagayidwe kazakudya.
Imalimbikitsa kukula kwa thupi la mwana, imakhala ndi mphamvu yolimbikitsa.

Mavitamini a B amawonetsa thanzi la munthu. Kusowa kwawo kumatha ndikuti mavitamini a magulu otsalawo amataya katundu wawo wopindulitsa kwambiri.

Bweretsani ku nkhani

White crystalline ufa ndi acidic kukoma, sungunuka m'madzi. Pa mankhwala othandizira kutentha, amawonongeka pafupifupi. Simalimbana ndi kusungidwa kwanthawi yayitali, kuyatsidwa ndi kuwala kwa dzuwa ndi mlengalenga.

Kufunika kwakukulu kwachilengedwe kumalumikizidwa ndi njira za redox.

Amatenga nawo mapuloteni kagayidwe. Kuperewera kwake kumabweretsa kuchepa kwa kugwiritsa ntchito mapuloteni ndi thupi la munthu.
Imalimbitsa makoma a capillaries, ndikusunga kutalika kwake. Kuperewera kwa ascorbic acid kumayambitsa kusokonekera kwa capillaries komanso chizolowezi chokhetsa magazi.
Ndi mawonekedwe ake okwera, kuwonjezeka kwa ntchito yopanga chiwindi kumawonedwa.
Ambiri omwe amafunikira vitamini C ndi tiziwalo timene timatulutsa thupi la endocrine. Mokulira chimodzimodzi kufunika kwa izo mu intracellular nembanemba.
Zimalepheretsa mapangidwe opangira poizoni m'thupi la munthu.
Kutha kuteteza ku zotsatira za poizoni zingapo.
Ndi antioxidant.

Kuperewera kwa ascorbic acid mthupi kumachepetsa kukana kwake chifukwa cha poizoni ndi matenda. Kuti mupeze zosowa za tsiku ndi tsiku, mutha kudya 200 g ya sitiroberi kapena 100 g tsabola wokoma.
Kodi chithandizo chamankhwala a matenda amtundu 1 ndi chiyani? Zochita ziti?

Ndi nyemba ziti zomwe zimakhala zothandiza odwala matenda ashuga? Momwe mungasankhire ndikuphika, werengani nkhaniyi

Mankhwala ASD-2. Zomwe zimapangidwira komanso momwe zimakhalira, zimakhudza bwanji thupi ndipo zimatha kutenga chiyani?

Bweretsani ku nkhani

Amalumikizana ndi ascorbic acid, yolimbikitsa zochita zake.
Imalimbitsa capillaries, kutsitsa kupezeka kwawo.
Amasintha kupuma kwamatenda.
Amachepetsa kuthamanga kwa magazi kwa odwala oopsa.
Matendawa bilere katulutsidwe ndi adrenal gland ntchito.
Mavitamini P ambiri amapezeka mu blackcurrant ndi chokeberry. Ochepa ochepa chabe awa ndi okwanira kudzipeza nokha tsiku ndi tsiku a bioflavonoids.

Mitundu yambiri ya mavitamini sungunuka wa madzi

Vitamini B1

Thiamine ndiwofunikira kwambiri pakupanga mapuloteni.
Mafuta metabolism siwopanda iyo, chifukwa ndi gawo lofunikira pakupanga mafuta acids.
Imawongolera magwiridwe antchito, kuthandiza m'mimba kuthamangitsa kwambiri kutulutsa kwake.
Normalized ntchito minofu ya mtima.

Kupita patsogolo kwa chisamaliro cha matenda a shuga - Reindeer antler mankhwala

Zizindikiro za shuga mwa amuna. Werengani zambiri mu nkhaniyi.

Bweretsani ku nkhani

Vitamini B2

Riboflavin yoyera imawoneka ngati ufa wachikasu ndi lalanje. Ndikosavuta kusungunuka m'madzi ndipo imawonongeka mosavuta pakuwala.

Ma microflora am'matumbo amunthu amatha kupanga riboflavin. Kamodzi mu thupi laumunthu limodzi ndi chakudya, riboflavin imasinthidwa kukhala zinthu zofunikira - ma coenzymes, omwe ndi zigawo za michere yopuma. Ntchito yama enzymatic machitidwe omwe amawongolera oxidative ndi njira zochepetsera sizokwanira popanda riboflavin.

Vitamini B2 nthawi zambiri imadziwika kuti ndi chinthu chokula, popeza popanda iwo njira zonse za kukula sizingatheke.
Palibe mafuta, kapena mapuloteni, kapena metabolism ya carbohydrate omwe sangachite popanda mavitamini awa.
Riboflavin amasintha magwiridwe antchito a ziwalo zamasomphenya. Chifukwa cha ichi, kuzolowera kwamdima kumawonjezeka, mawonekedwe amtundu ndi masomphenya a usiku akukhala bwino.
Kuti mukwaniritse zofuna za riboflavin za tsiku ndi tsiku, mutha kudya mazira atatu.

Bweretsani ku nkhani

Vitamini B3

Mwanjira yake yoyera, nicotinic acid ndi madzi achikasu omwe amasungunuka bwino m'madzi ndipo saphwanya mothandizidwa ndi mpweya ndi mpweya wa m'mlengalenga.

Pakukhudzana kwa nicotinic acid ndi thyroxine, coenzyme A amapangidwa.
Vitamini B3 imakhala ndi zotsatira zabwino pamankhwala a adrenal. Kuperewera kwake kungasokoneze kapangidwe ka glycocorticoids, omwe amachititsa kuti mapuloteni asakanikidwe komanso kapangidwe kazakudya zamagulu.
Nicotinic acid imapangidwa ndi microflora yamatumbo amunthu.
Chofunikira cha tsiku ndi tsiku cha vitamini B3 chimatha kupangira mwana wankhosa wa gramu 200.

Bweretsani ku nkhani

Vitamini B6

Pyridoxine imakhudzidwa pafupifupi mitundu yonse ya kagayidwe.
Vitamini B6 amatenga nawo mbali mu hematopoiesis.
Zambiri zomwe zili ndi mavitaminiwa muzakudya zimatha kuwonjezera acidity ndikuwongolera katulutsidwe.
Kulephera kwa vitamini B6 kumayambitsa matenda a chiwindi.
Mlingo watsiku ndi tsiku wa pyridoxine uli ndi magalamu 200 a chimanga chatsopano kapena 250 g ya ng'ombe.

Bweretsani ku nkhani

Vitamini B8

Ma kristalo a Biotin ndi mawonekedwe owoneka ngati singano, osungunuka kwambiri m'madzi, komanso osagwirizana ndi kutentha, ma acid ndi alkalis.
Matendawa amagwira ntchito kwamanjenje.
Zokhudza lipid kagayidwe.
Ndikusowa kwa biotin, khungu limakhala lonyowa komanso louma.

Kodi ndizotheka kuchiza matenda a shuga amitundu iwiri?

Mchiritsi wa beetle ndimphamvu zake zopindulitsa. Kodi cholakwika chimathandiza bwanji kulimbana ndi matendawa?

Bweretsani ku nkhani

Vitamini B9

Makristali amtundu wa lalanje folic acid ndi ovuta kusungunuka m'madzi, amawopa kuyatsidwa ndi kuwala kowala ndi kutentha.
Vitamini B9 amatenga nawo gawo pakuphatikizidwa kwa nucleic ndi amino acid, purines ndi choline.
Ndi gawo la ma chromosomes ndipo amalimbikitsa kubereka kwamaselo.
Amasintha hematopoiesis, amathandizira kuwonjezeka kwa maselo oyera.
Imathandizira kuchepetsa cholesterol.

Masamba ochepa chabe a saladi watsopano kapena parsley amatha kupereka thupi tsiku lililonse vitamini B9.

Bweretsani ku nkhani

Vitamini B12

Makristalo ake ofiira ali ngati ma singano kapena ma prites.
Mwakuwala kowala, kutaya katundu wake.
Ili ndi tanthauzo la antianemic.
Amatenga nawo kaphatikizidwe wa purines ndi amino acid.
Zimakhudza kagayidwe kazakudya.
Imalimbikitsa kukula kwa thupi la mwana, imakhala ndi mphamvu yolimbikitsa.

Mavitamini a B amawonetsa thanzi la munthu. Kusowa kwawo kumatha ndikuti mavitamini a magulu otsalawo amataya katundu wawo wopindulitsa kwambiri.

Bweretsani ku nkhani

Kufunika kwakukulu kwachilengedwe kumalumikizidwa ndi njira za redox.

Amatenga nawo mapuloteni kagayidwe. Kuperewera kwake kumabweretsa kuchepa kwa kugwiritsa ntchito mapuloteni ndi thupi la munthu.
Imalimbitsa makoma a capillaries, ndikusunga kutalika kwake. Kuperewera kwa ascorbic acid kumayambitsa kusokonekera kwa capillaries komanso chizolowezi chokhetsa magazi.
Ndi mawonekedwe ake okwera, kuwonjezeka kwa ntchito yopanga chiwindi kumawonedwa.
Ambiri omwe amafunikira vitamini C ndi tiziwalo timene timatulutsa thupi la endocrine. Mokulira chimodzimodzi kufunika kwa izo mu intracellular nembanemba.
Zimalepheretsa mapangidwe opangira poizoni m'thupi la munthu.
Kutha kuteteza ku zotsatira za poizoni zingapo.
Ndi antioxidant.

Ndi nyemba ziti zomwe zimakhala zothandiza odwala matenda ashuga? Momwe mungasankhire ndikuphika, werengani nkhaniyi

Mankhwala ASD-2. Zomwe zimapangidwira komanso momwe zimakhalira, zimakhudza bwanji thupi ndipo zimatha kutenga chiyani?

Bweretsani ku nkhani

Amalumikizana ndi ascorbic acid, yolimbikitsa zochita zake.
Imalimbitsa capillaries, kutsitsa kupezeka kwawo.
Amasintha kupuma kwamatenda.
Amachepetsa kuthamanga kwa magazi kwa odwala oopsa.
Matendawa bilere katulutsidwe ndi adrenal gland ntchito.
Mavitamini P ambiri amapezeka mu blackcurrant ndi chokeberry. Ochepa ochepa chabe awa ndi okwanira kudzipeza nokha tsiku ndi tsiku a bioflavonoids.

Bweretsani ku nkhani

Amakhala ngati choyendera mafuta acids.
Amatenga nawo mbali zosiyanasiyana za kagayidwe.
Zimathandizira kutentha kwa mafuta ochulukirapo. Amagwiritsidwa ntchito mumapulogalamu ochepetsa thupi.
Kulipiritsa ndi mphamvu, kumalimbikitsa kupangidwa kwa corset kuchokera ku minofu.
Ndi katundu wa antioxidant, carnitine imateteza thupi ku matenda, poizoni ndi zopitilira muyeso.
Popeza carnitine imawonongeka ndi kutentha kwa zinthu zomwe zili nazo, sitingathe kuzipeza kuchokera kuzakudya zochuluka zomwe tikufuna. Komabe, imatha kupanga impso ndi chiwindi cha munthu.

Makhalidwe wamba

Mavitamini osungunuka kwathunthu m'madzi amatchedwa sungunuka kwamadzi. Chofunikira chawo ndikuti nthawi yomweyo amalowa m'magazi kuchokera ku chakudya. Oimira zamtunduwu - gulu lonse B (1,2,3,5,6,7,9, 12), komanso vitamini C.

Mitundu yambiri ya mavitamini sungunuka wa madziZikuwoneka ngati izi:

pitani mwachangu kudzera khoma lamatumbo,
musadziunjike, amachotsedwa m'thupi masiku angapo atalandira kapena kuphatikizika,
Chifukwa chogwira madzi okwanira kumwa ndi madzi,
mulingo wawo uzikwaniritsidwa nthawi zonse,
gwero lalikulu ndi chakudya cha zomera ndi nyama,
wobvuula mkodzo,
ndi antioxidants
kuchuluka kwambiri sikuwononga kwambiri thanzi chifukwa chakuchepa kwambiri, komanso kufafaniza mwachangu.

Chuma china chofunikira chokhala ndi mavitamini osungunuka ndi madzi ndi kukhoza kwawo kuchititsa "anzawo" osungunuka m'thupi. Kuperewera kwa zakale kumabweretsa kubadwa kwachilengedwe kwam'tsogolo. Chifukwa chake, ndikofunikira kwambiri kuti musalole.

Pansipa pali mavitamini onse kuchokera pamndandanda, ntchito zawo, komanso magwero akulu azinthu.

Vitamini B1

Dzinalo lina ndi thiamine. Izi, zomwe zimayimira mavitamini osungunuka ndimadzi, ndizomwe zimayendetsa magwiridwe antchito a maselo onse, makamaka maselo amitsempha. Imalimbikitsa ntchito ya ubongo, mtima, ma endocrine, machitidwe am'mimba, (kuphatikiza kuchuluka kwa madzi am'mimba), imayendetsa kagayidwe kazinthu ndi magazi. Zimayenda bwino ndi vitamini C, komanso mavitamini.

Ili ndi:

nyemba
chimanga
chiwindi
dzira yolk
mpendadzuwa
nkhumba
nsomba zam'nyanja
bowa
nsomba zam'nyanja.

Kuti "mupeze" kuchepa kwa vitamini B1, ndikokwanira masiku ochepa kuti musadye zakudya zomwe zili nazo. Koma moyenera kubwezeretsedweratu mwachangu.

Kuperewera kwa B1 kumawonetsedwa ndi kukumbukira, kusayenda bwino, kulephera kudya, kulemera, kutopa kwambiri, kusachita bwino kwa mtima, kutupa, kudzimbidwa, kudzimvera manja ndi miyendo.

Kuti mupeze chizolowezi cha tsiku ndi tsiku cha thiamine (1-2 mg), ndikokwanira kudya magalamu 200 a nkhumba.

Vitamini B2

Mayina ena apakati ndi lactoflavin kapena riboflavin. Ngati mutenga mavitamini onse osungunuka ndi madzi, ndiye kuti iyi ndi imodzi mwazofunikira kwambiri mthupi. Ntchito yake yayikulu ndikuyang'anira "ntchito za ma enzyme omwe amayang'anira kupuma kwamaselo. Riboflavin amafunikanso pakupanga maselo ofiira a magazi ndi ma antibodies.

Popanda izi, endocrine, njira yolerera siyigwira ntchito bwino. Ichi ndi chinthu chofunikira pakhungu, tsitsi, misomali. Ndipo amathandizanso kakulidwe kazinthu zazing'onoting'ono, kotero nthawi zambiri imalembedwa kwa ana.

Muli lactoflavin:

mu chiwindi
impso
mkaka
tchizi tchizi
bowa
mazira
bulwheat
masamba obiriwira
tirigu wathunthu.

Chuma chake chimafanana ndi thiamine. Zimayenda bwino ndi ena oimira gulu lawo.

Kuperewera kwa Riboflavin kumawonetsedwa ndi zotupa za mucous, kuchepa kwa mawonekedwe, red lilime, seborrhea, ming'alu m'makona amkamwa. Mkodzo wonyinyirika ungawonetse mopitirira muyeso.

Kubwezeretsanso tsiku lililonse mavitamini B2 a 2, ndikokwanira kudya mazira atatu a nkhuku.

Vitamini B3

Mu tebulo pamwambapa, limapangidwanso vitamini PP, yomwe nthawi zina imayambitsa chisokonezo. Dzina lina ndi niacin. Amasintha kagayidwe, kukumbukira, kubisika kwam'mimba. Imapangitsa kupanga mahomoni ogonana. Ndikofunikira pakhungu labwino, limachepetsa cholesterol. Imakhala ndi chotupa.

Muli:

mu nkhuku ndi nyama ya kalulu,
mwanawankhosa
nsomba
zopangidwa mkaka
nandolo
chiwindi
impso
yisiti
chipatso
mbatata
dzira yolk
mtedza
kabichi ndi masamba ena obiriwira.

Kuperewera kwa PP kumakwiyitsa kukula kwa ana, zolephera zamanjenje, kuwonongeka kwa khungu, mavuto ndi chikhodzodzo. Munthu amazunzidwa ndi mutu, kugona, amakhala wokhumudwa.

Nthawi zonse nicotinic acid ndi 20 mg. Itha kupezeka ndikudya 200 magalamu a mwanawankhosa.

Vitamini B5

Dzina lina ndi pantothenic acid. Ndiye "injini" yayikulu yogwiritsira ntchito kagayidwe kachakudya mthupi. Ndiwonso zovuta kudziwa momwe udindo wake umapangidwira timadzi tambiri ta adrenal, mtima, komanso mantha.

Pantothenic acid amalepheretsa nyamakazi, matenda a Alzheimer's. Imathandizira chitetezo chokwanira pomanga ma antibodies. Imaletsa matenda a m'matumbo, chifuwa. Amasintha khungu.

Imawonongeka motsogozedwa ndi acid, alkali. "Amachita bwino" ndi potaziyamu, mapuloteni.

Zokhala ndi zochuluka:

mu yisiti yofulula
ng'ombe
nsomba zam'nyanja
chimanga
nkhumba
chiwindi
nyemba
kaloti
kabichi
mtedza
masamba letesi.

Kulephera kwa B5 kumawonetsedwa ndi kufooka kwa minofu, kupweteka mutu, kusasangalala ndi m'mimba, kukhumudwa, komanso kutopa kwambiri. Zimayambitsa kunenepa kwambiri, kusakwaniritsa pafupifupi machitidwe ndi ziwalo zonse.

Kudya tsiku lililonse ndi 10 mg. Mwachitsanzo, 200 magalamu a nyama yang'ombe.

Vitamini B6

Mayina ena - pyridoxine, adermin. Woimira mavitamini osungunuka ndi madzi amatenga nawo mbali popanga maselo ofiira a magazi ndi ma antibodies. Popanda izi, membala wina wa gululi, B12, komanso mapuloteni ndi mafuta, sangatengeke.

Zimaletsa matenda a pakhungu, matenda amanjenje. Ndiwothandiza kwambiri okodzetsa, kupewa kutupa. Zimawonetsedwa kwa ana omwe ali ndi katundu wamkulu kusukulu.

Vitamini B6 imawonongedwa ndi kukhudzana ndi madzi, dzuwa. Malonda okhala ndi zomwe zili mkati mwake sangathe kusungidwa kwanthawi yayitali. Komanso sizigwirizana ndi mowa. "Amagwirizana" ndi vitamini C, potaziyamu, magnesium.

Zomwe zili ndi:

yisiti yofulula
mkaka
wolakwa,
kabichi
ng'ombe
kaloti
vwende
mazira
Tesca caviar
nsomba
chimanga.

Kuwonetsedwa kwa vitamini akusowa ndikusokonezeka kwa m'mimba, kuchuluka kwa ana, conjunctivitis, mavuto ogona, kuwonongeka kwa misomali, khungu, kusokonekera.

Mlingo watsiku ndi tsiku ndi 1.5 mg. Iyi ndi magalamu 300 a chimanga chatsopano. Kuchita mopitirira muyeso sikuyenera. Izi zimatha kuyambitsa matenda amitsempha, kuledzera kwa thupi.

Vitamini B7

Mavitamini osungunuka m'madzi amaphatikizapo B7, B8, N. Sikuti aliyense amadziwa kuti chinthu chimodzi chimabisidwa kumbuyo kwa mayina onsewa - biotin. Ndizofunikira pakhungu, tsitsi, misomali. Imathandizanso kwambiri pakugwira ntchito kwamanjenje ndi matumbo. Ndiye chinsinsi cha kugaya bwino chakudya wamafuta. Chofunikira kwambiri kwa anthu odwala matenda ashuga.

Zimayenda bwino ndi mavitamini B5 ndi B9. Pafupifupi kugonjetsedwa ndi kutentha kwambiri, ma asidi, alkali. Siziwonongedwa ndi kukhudzana ndi madzi.

Muli:

mu chiwindi
impso
yisiti
mkaka
mazira
nyemba
tomato
chinangwa.

Kuperewera kwa B7 ndikosowa. Kuwonetsedwa ndi nseru, mawonekedwe amisamba pakhungu, kutopa kwamanjenje, alopecia, kuchepa kwa chilala, kukula pang'onopang'ono kwa ana aang'ono.

Zomwe zimachitika tsiku ndi tsiku ndi 0,2 mg. Muli, mwachitsanzo, magalamu 200 a chiwindi cha nkhumba.

Vitamini B9

Dzina lina la izi ndi folic acid. Ili ndi udindo wopanga maselo ofiira am'magazi, kupanga DNA, komanso kupanga serotonin - mahomoni achisangalalo. Imathandizira chimbudzi kuti chithane ndi tiziromboti.

Amachepetsa cholesterol, imathandizira chitetezo chokwanira. Chofunikira pakubala (nthawi zambiri chimakhazikitsidwa pokonzekera kubereka, m'mayambiriro ake). Ntchito mankhwalawa khansa.

Choyipa kuposa gulu lonse, chimasungunuka m'madzi, motero chimatenga nthawi yayitali. Folic acid amaopa kuwala, kutentha, utsi wa fodya. Zimayenda bwino ndi B6, B12, C.

Muli:

m'masamba amtundu wobiriwira wakuda,
madzi a lalanje
nyemba
chiwindi
kukhuthala
parsley
buledi.

Kulephera kwa B9 kumawonetsedwa ndi nkhawa, kukhumudwa, kupsinjika kwa m'mimba, kutsuka tsitsi koyambirira ndipo kumabweretsa kuchepa kwa magazi.

Mlingo wocheperako tsiku lililonse ndi 0,5 mg. Kukula kumatha kukwaniritsidwa pakudya 300 magalamu nyemba kapena kumwa makapu 4 a madzi a lalanje.

Chemical ndi kwachilengedwe katundu wa gululi

Mavitamini osungunuka ndi madzi amaphatikiza zinthu zomwe ndizothandiza m'thupi la munthu ndikugawana zofanana. Yoyamba yomwe ndikutheka kusungunuka m'madzi. Ichi chidali chifukwa cha dzina lachigulu la mavitamini.

Katundu wa zinthu zosungunuka m'madzi:

ndizosavuta kumwa zakumwa ndi madzi, safunikira zina zowonjezera pokonzekera,
Amatenga magazi kulowa m'matumbo,
sangathe kupanga "depot" m'matupi a thupi, amawachotsa mwachangu (musakhale m'misempha kwa nthawi yayitali kuposa tsiku),
Iyenera kudziwitsidwa mthupi nthawi zonse (zopezeka muzakudya zambiri komanso nyama),
mankhwala osokoneza bongo osungunuka samatsogolera ntchito zolimbitsa thupi,
wakufinya mkodzo
okhala ndi antioxidant katundu
sinthani zina za mavitamini ena,
Kuperewera kwa madzi sungunuka kumayambitsa kutsika kwa zochita zamafuta a madzi osungunuka,
kuchuluka kwambiri sikukhudza thupi la munthu.

Chifukwa chiyani mukuzifuna?

Choyambitsa matenda ambiri ndi kusowa kwa vitamini. Mwachitsanzo, ma rickets amakula pang'ono ndi D -inthu, scurvy - pakakhala ascorbic acid, Beri-Bury fever - chifukwa cha kuchepa kwa B1, pellagra - kuchepa kwa niacin. M'mayiko ambiri, adatha kuchotsa miliri yamatenda oyipa mothandizidwa ndi mavitamini. Kuphatikiza apo, zamakono zamankhwala zikuwonetsetsa chidwi chazinthu zovuta pokhudzana ndi matenda a khansa, mtima, matenda opatsirana, komanso mavuto a kupuma.

Malo abwino otetezedwa ndi madzi osungunuka ndi zipatso ndi ndiwo zamasamba. Zakudya za mmera, monga lamulo, zimakhala ndi mitundu yambiri ya zipatso ndi carotenoids; pafupifupi mavitamini onse a B alipo (kupatula B12 ndi folic acid).

Mafuta osungunuka ndi zinthu zosungunuka m'madzi: kusiyana kwake ndi kotani

Kusiyana kwakukulu pakati pa madzi osungunuka ndi zinthu zosungika zamafuta ndikuti samatha kukhalabe m'thupi kwa nthawi yayitali. Ndipo kusayang'anira kudya moyenera ngakhale kwakanthawi kochepa kumayambitsa hypovitaminosis. Koma mwamwayi, oimira gulu losungunuka lamadzi ali m'zakudya zambiri.

Kuphatikizanso kwina kwa michereyi ndi kuperewera kwawo kochepa. Ndizosatheka kupha mavitamini omwe amasungunuka m'madzi, chifukwa sadziunjikira mu minofu ndipo amachotsedwa msanga kuchokera mthupi monga gawo la mkodzo. Ndi ochepa okha mwa iwo omwe atengedwa kwambiri Mlingo wambiri, omwe angayambitse mavuto ena. Izi zimapangitsa kuti madzi azisakanizo azikhala otetezeka kwambiri kuposa vitamini "banja".

Kuphatikizana kwa pharmacological mavitamini osungunuka amadzi

Lamulo loyamba komanso lofunikira kwambiri - ndizoletsedwa kuphatikiza mavitamini osiyanasiyana mu syringe imodzi.
Simungathe kuphatikiza jakisoni imodzi ya B1 ndi B6, B12, C, PP, tetracycline, hydrocortisone, salicylates.
B1 sigwirizana ndi mayankho omwe ali ndi sulfite.
Kuphatikizidwa kwa B1, B6, B12 kumakhudza mayamwidwe a mavitamini.
B2 ndi B12 ndizosagwirizana.
B6 siyigwirizana ndi B1, B12, caffeine ndi aminophylline. Sikugwiritsidwa ntchito chifukwa cha zilonda zam'mimba ndi duodenum. Kuthamanga kwamitsempha kwa mankhwala kumayambitsa kugwidwa.
B12 singaphatikizidwe ndi B1, B2, B6, C, PP, acetylsalicylic kapena hydrochloric acid, chlorpromazine, gentamicin. Gwiritsani ntchito mosamala mu angina pectoris, zilonda zam'mimba komanso zowopsa.
B9 siimaphatikizidwa ndi sulfonamides. Amatengedwa mosamala ndi anthu okalamba, komanso omwe ali ndi khansa.
C sichinaphatikizidwe ndi B1, B12, aminophylline, tetracycline, dibazole, salicylates, diphenhydramine, iron, heparin, penicillin.
Osasakaniza ascorbic acid ndi analgin omwewo mu syringe yomweyo.

Momwe mungasungire pazogulitsa

Monga tanena kale, mavitamini osungunuka ndi madzi amapezeka pafupifupi masamba onse. Inde, kuwonjezera kukula kwa kuphatikiza kopindulitsa, ndikofunika kudya chakudya chomera popanda chithandizo cha kutentha. Koma, zoona, izi sizotheka nthawi zonse. Ndiye kwenikweni, nkhomaliro sitha kukhala lokoma komanso lathanzi nthawi yomweyo? M'malo mwake, ngati mumaphika ndiwo zamasamba molondola, ndiye kuti pali mwayi wosunga kuchuluka kwa michere, ndipo nthawi yomweyo, kusungirako kosayenera kungathetsere mavitamini ndi zakudya zosaphika. Simukudziwa momwe mungapewere izi - werengani malangizo omwe amayesedwa pochita ndi amayi ambiri apakhomo.

Kuthamanga. Kuphika kuyenera kuchitidwa mwachangu - bola masamba azichitira kutentha, mavitamini ochepera amakhalabe mwa iwo.
Kutentha Chakudya chokonzedwa pogwiritsa ntchito kutentha kotsalira chimakhala ndi vitamini wambiri. Mwachitsanzo: ngati mungaphike ng'ombe pa madigiri 220, ndiye kuti pafupifupi 55% ya vitamini B1 iwonongedwa, ndipo 30% yokha ya thiamine ndi yomwe imawonongeka ndi kutentha kwa madigiri 150 Celsius.
Kuwala. Masamba okhala ndi mavitamini osungunuka ndi madzi ayenera kusungidwa m'zipinda zakuda. Mukamaphika, iyeneranso kuphimbidwa ndi chivindikiro ndikuimitsa kupezeka kwa mpweya kwa iwo (amawononga zinthu zambiri zofunikira).
Mwatsopano Pophika, ndikofunikira kugwiritsa ntchito zinthu zatsopano kwambiri - zimakhala ndi mavitamini ambiri, zomwe zikutanthauza kuti atatha kutentha azikhalanso ochulukirapo. Ndikofunika kuti muzikonda masamba ndi zipatso zomwe zimakhazikitsidwa munthawi yanu nyengo - gawo lalikulu la michere limatayika panthawi yoyendera.
Madzi. Mukamaphika masamba, muziyesabe kugwiritsa ntchito madzi ochepa komanso osabaya masamba ndi mpeni (mwachitsanzo, mbatata zikaphikidwa “m'matumba awo”). Madzi ayenera pang'ono kuphimba masamba. Mukatha kuphika, osasiya masamba msuzi - nthawi yomweyo mumveni madzi. Pakuphika nyemba, mutha kugwiritsa ntchito msuzi wamasamba kapena decoction mukaphika mpunga. Chifukwa chake, mavitamini B ndi zinthu zina zopindulitsa zaphika kuchokera ku chimanga, "pitani" ku nyemba.
Boiler owirikiza. Pomwe zingatheke, gwiritsani ntchito nthunzi m'malo mwa madzi. Zinthu zophikidwa mu boiler wowonjezera zimasunga mchere wambiri peresenti 50 kuposa wowiritsa m'madzi.
Frying. Njirayi imapha 90 peresenti ya vitamini C, ndipo ndi bwino kukumbukira kuopsa kwa mafuta ophikira masamba.
Kumalilo. Njira yophikirayi imadziwika ndi mayi aliyense wapakhomo. Ogwira ntchito molimbika, amafunika nthawi yambiri komanso khama. Koma palibe phindu lililonse kuchokera pamenepo. Kuchepetsa pafupifupi kumawononga mavitamini osungunuka am madzi mu zipatso ndi ndiwo zamasamba. Chifukwa chake, nkovuta kunena kuti zakudya zamzitini zili ndi chiyani mu chakudya ...
Kusunga. Osasunga masamba kwa nthawi yayitali. Mbatata patatha miyezi isanu ndi umodzi kututa kutaya zoposa 40% ya vitamini C. M'madyera, patsiku lachiwiri ndi theka la ascorbic acid lomwe limatsala.
Kusankha bwino zamasamba. Ngati masamba akuyenera kuphika, ndibwino kuti mungakonde mitundu yaying'ono - adzaphika mwachangu ndikukhalanso ndi vitamini.
Kuphika koyenera. Osalowetsa masamba asanaphike m'madzi, koma kuphika mu peel, osaduladula, koma kuphika masamba onse. Kuchenjera uku kumakupatsani mwayi wowonjezera mavitamini 20% kutsanulira masamba ndi madzi otentha, ndi mchere posachedwa (mavitamini "amamwa" mavitamini osungunuka amadzi kuchokera pazinthu). Mukamaphika masamba, onjezani ma milligram angapo a mandimu kapena viniga m'madzi - izi zipulumutsa vitamini C.

Malangizo osavuta awa ndi othandiza. Kutsatira kwa iwo, simungathe kuchita zina zowonjezera kuti mukhale ndi chakudya chopatsa thanzi, chamchere komanso chopanda mphamvu.

Mapiritsi Okongola

Kusowa kwa vitamini umodzi kapena wina sikukhudza thanzi lokha, komanso kumakhudzanso mawonekedwe. Munayamba mwadzifunsapo kuti bwanji mwa anthu ena tsitsi limayamba kukhala imvi mwachangu komanso makwinya amawonekera mofulumira, pomwe ena amatha kukhalabe wachinyamata mpaka atakula? Yankho, monga nthawi zonse, ndi losavuta mpaka mpaka - mavitamini. Zinthu zopindulitsa izi zidzagwira ntchito yofunika kwambiri mu kagayidwe ka ma cellular, ndipo izi zimakhala ndi kufunikira kwakuthupi kwakuthupi. Kupanga kwa mavitamini pakusunga kukongola kwazaka zambiri makamaka kumakhala ndi kupezeka kwa mpweya m'maselo, ndipo, monga mukudziwa, ndi moyo womwe. Chifukwa chake tiyeni tiwone mavitamini ofunikira kwambiri kuti akhale okongola pazaka zilizonse komanso kusowa kwa zinthu zomwe zimafooka misomali ndikugawana malembedwe.

Mavitamini a B - omwe amagwiritsidwa ntchito potupa pakhungu, ming'alu, tsitsi.

B1 - imathandizira kukula kwa tsitsi, imachepetsa ziphuphu,
B2 - amachitira ziphuphu, amachiritsa ma microcracks,
B3 (nicotinic acid, PP) - imapangitsa khungu kukhala lolimba, kusintha mtundu wake, kuthetsa kupindika,
B5 - imathandizira dermatitis, kutupa pamilomo,
B8 (biotin, N) - imachepetsa kutupa pakhungu, ili ndi zinthu zopatsa thanzi (zofunika pakhungu ndi tsitsi),
B9 (folic acid) - imapatsa khungu khungu labwino, limaletsa imvi kumaso,
B12 - njira yabwino kwambiri yothetsera tsitsi, seborrhea, mutu wakuda,
C (ascorbic acid) - "zomangamanga" za ulusi wa collagen, amateteza khungu ku ukalamba, pallor, limalepheretsa kuwoneka ngati mitsempha ya kangaude, imagwirana ndi ziphuphu ndi misomali.

Kodi mwazindikira chimodzi mwazizindikiro zomwe tafotokozazi? Onetsetsani kuti zinthu zambiri zokhala ndi mavitamini B ndi C zikuwoneka padenga, ndiye kuti simukuyenera kugunda madokotala a madokotala a matenda am'mimba posaka malangizo a momwe mungadyetsere misomali, tsitsi lanu ndikubwezeretsa khungu lanu ku mawonekedwe ake akale.

Pazonse, ndikofunikira kukumbukira mavitamini pazakudya osati pamene madokotala azindikira kuchepa kwa zakudya m'thupi.

Chakudya choyenera komanso choyenera chikuyenera kukumbukiridwa tsiku lililonse, ndipo nthawi zonse kutsatira malangizo a akatswiri azakudya. Amanena zoona, ndizosavuta kupewa matenda kusiyana ndi kuchiza pambuyo pake. Ndipo mavitamini ndi njira yabwino yothanirana ndi mavuto onse azaumoyo.