Iivithamini fat-enyibilikayo - inkxaso yobomi

Abantu babelazi elide ukuba uphuhliso eziqhelekileyo, ukukhula, kunye nobomi ngokwayo ngaphandle komzimba carbohydrate, amafutha, proteni into efunekayo ezizodwa. Igama abalufumanayo kuphela ngo-1911 ngoncedo K.Funku Scientist, eyaqamba ibinzana elithi "vitamin", gama elo elithetha "into ephilayo". Eli gama sibonisa ngokuchanekileyo ubuntu babo, njengoko ezo zinto luncedo igalelo kubukho ngokupheleleyo zonke izinto eziphilayo, ukuqalela eziphilayo elula abantu kunye nezilwanyana. Kodwa le ngcaciso umdla kwabo ababhala ngayo emanzini-enyibilikayo kunye neevithamini namanqatha-enyibilikayo abstract. Kweli nqaku siza kuxubusha ngokweenkcukacha iindidi iivithamini fat-enyibilikayo, benza ntoni nalapho uthole.

Ngokutsho nakuhlobo lwemichiza maqela mabini eziyintloko iivithamini zingahlukaniswa - emanzini-enyibilikayo kunye namanqatha-emanzini. Umxholo we yamanzi-enyibilikayo iivithamini kufuneka iilebhile yonke imihla. Kodwa ke iivithamini amanqatha-enyibilikayo bayakwazi ukuba yande eziphilayo, ngokukodwa kwesibindi, ukunqongophala wakhululwa kuye nokwenza ngenxa ukuhluleka. Kuba abantu awonayo ekutyeni imvelaphi izityalo kunye nezilwanyana.

iivithamini fat-ezinyibilikayo lucaciswa kule ndidi zilandelayo:

IVitamin A (retinol), njengokuba antioxidant enamandla imenza wokwaluphala physiologic, uphucula umbono, kwaye ingakumbi umbala lakutshona ilanga, elikhuthaza ukukhula izicwili ezintsha kunye nokwahlukana kweeseli, nempembelelo entle umsebenzi lokuzala, ixhasa inwebu oluqhelekileyo uxakaxa nesikhumba. Kananjalo kwandisa okukwazi nokuzabalazela ityhefu ethile, ibinza.

Ngenxa yokungabikho retinol waphawula yaphula umsebenzi luvo, yokwetyiswa yokuphefumla, ukumelana umzimba tsakisi, ukukhula lingancipha, kusithwa lo acuity olubonakalayo.

Kukuninzi, Vitamin A ifumaneka kwesibindi, ibhotolo, egg elimhlophe. Izityalo ziqulathe eyandulela wakhe - carotene, nto leyo ngokukhawuleza kuyimfuneko vitamin A. ezininzi bokuba iminqathe, iiapilkosi, ithanga, eluhlaza.

Vitamin E (tocopherol). Kubonakala antioxidant ephawulekayo anciphise phantsi ukuguga, ngokunjalo kukho imfuneko imithwalo dystrophy, ukuthintela ukudinwa, kuba kuqheleke protein ukutya, uphuhliso ngempumelelo olungekazalwa kunye nokukhulelwa. Oku kunempembelelo entle amalungu hematopoietic, uhlelo zokuzala, kuphucula imeko yesikhumba.

Ukungabikho vitamin ochazwa muscular dystrophy, ukudinwa.

Abaninzi tocopherol equlethwe oyile yemifuno, ingakumbi ingqolowa kunye soy, lwegciwane ingqolowa, iqanda, isibindi, ibhotolo, ertyisi eziluhlaza, lettuce nekhaphetshu.

Vitamin K (phylloquinone) anazo elwa, iintlungu, iimpawu antibacterial, yenza prothrombin, ukuphucula igazi ekunqandeni, ikhuthaza izishunqulelo zesisu ezinesingqi.

Le nokubi kubonakala phylloquinone ukuphazamiseka amanxeba wamathumbu ephilisa nzima, ukopha ngexesha ihlamba kunye impumlo, ukugruzuka of imvelaphi ezingaziwayo.

imithombo yendalo vitamin Potasium umba, iminqathe, ertyisi, ulele, amaqanda, izibindi, parsley kunye isipinatshi. Vitamin K into ngokungaphelelanga kuhlelwe yi microflora esempilweni emathunjini.

Vitamin D (calciferol), ebizwa kwakhona i "kwelanga vitamin" ngenxa yekhono layo ukuze kuhlanganiswa emzimbeni womntu ekucaca ukuba imitha yelanga.

Calciferol efunekayo ukuze nokwenziwa ngokupheleleyo phosphorus kunye calcium ethunjini. ukuswela kwayo kuboniswa iinwele ntlanzi kunye nezikhonkwane, ukubola kwamazinyo.

Eyona engundoqo imithombo ivithamin E - kwesibindi kwezilwanyana kunye nentlanzi, imifino, izithole ingqolowa (rye imithombo, lwegciwane ingqolowa), igwele yamazimba, amaqanda, ibhotolo, ubisi.

iivithamini fat-enyibilikayo, iimfuno itafile:

vitamin A

abadala 800-1000mkg;

abantwana 400mkg.

vitamin D

abadala 2,5mkg;

10mkg abantwana.

vitamin K

abadala 60-80mkg;

abantwana 5-30mkg.

novithamini E

abadala 8-10mg;

abantwana 3-7mg.