MAVITAMINI OSUNGUNUKA MAFUTA: GOME (ZIKHALIDWE NDI MAGWERO)

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Mavitamini osungunuka a mafuta ndi mankhwala okhala ndi michere, popanda momwe kukula kwathunthu, kukula ndi kukonza njira zofunika ndikosatheka. Izi zimadza ndi chakudya chomera komanso nyama.

Kufunika kwa thupi kwa mavitamini osungunuka amakula ndimatenda osiyanasiyana, makamaka matenda ashuga. Matendawa amadziwika ndi zovuta za metabolic, zomwe zimayambitsa kuperewera kwa ziwalo ndi minofu yokhala ndi michere. Ndiye chifukwa chake ndi matenda ashuga, ndikofunikira kuwongolera kuchuluka kwa zinthu zosungunuka zamafuta tsiku ndi tsiku kuti muchepetse kuchepa kwawo.

Makhalidwe a mavitamini sungunuka:

Ndi gawo limodzi la membrane wam'maselo.
Onjezerani ziwalo zamkati ndi mafuta ochulukirapo.
Wotsekedwa mkodzo.
Owonjezera ali m'chiwindi.
Kuperewera ndikosowa kwambiri, chifukwa amachotsedwa pang'onopang'ono.
Mankhwala osokoneza bongo amachititsa zambiri.

Pali ntchito zingapo zomwe zimagwira m'thupi la munthu mavitamini osungunuka. Udindo wawo wachilengedwe ndikuthandizira ma membrane a ma cell. Mothandizidwa ndi zinthuzi, kuwonongeka kwa mafuta azakudya kumachitika ndipo thupi limatetezedwa ku chiwongolero chaulere.

Zomwe zimagwiritsidwa ntchito ndi mavitamini sungunuka m'mafuta

Pofuna kuphatikiza mavitamini osungunuka mafuta, mafuta a chomera kapena chiyambi amafunikira.

Ngakhale zabwino zonse, tiyenera kukumbukira kuti zinthu izi zimadziunjikira m'thupi. Akadzikundikira zochuluka, izi zimabweretsa zotsatirapo zomvetsa chisoni. Ichi ndichifukwa chake amalimbikitsidwa kuwunika zakudya zamasiku onse komanso kupewa zakudya zosavomerezeka.

Zophatikiza zamafuta osungunuka zimaphatikizapo mavitamini A, D, E ndi K.

Zinthu zonse zimathandizira pakhungu, tsitsi ndi misomali, komanso zimathandizira unyamata. Komanso, mafuta onse osungunuka ali ndi katundu ndi mawonekedwe ake apadera.

Vitamini A (retinol ndi carotene)

Retinol mu mawonekedwe a esters ndi gawo lazinthu zopangidwa ndi nyama. Kuphatikizidwa kwa masamba ndi zipatso kumaphatikizapo ma carotenoids, omwe m'matumbo aang'ono amasintha kukhala vitamini A. Ma carotenoids omwe amagwira ntchito kwambiri ndi lycopene ndi beta-carotene. Ma organic awa amakhala ndi chiwindi chambiri, zomwe zimapangitsa kuti asadzabwezenso nkhokwe zake kwa masiku angapo.

Zothandiza pa retinol ndi carotene:

Pangani kukula kwa mafupa.
Sinthani minofu ya epithelial.
Limbitsani ntchito zowoneka.
Khalani achichepere.
Pansi mafuta m'thupi.
Pangani thupi laling'ono.
Zofunikira pa chithokomiro cha chithokomiro.

Vitamini A amalimbitsa chitetezo chokwanira ndipo ali ndi mphamvu yotchedwa antioxidant. Ndi chithandizo chake, ntchito za gonads, zomwe ndizofunikira pakukonzekera dzira ndi umuna, zimapangidwa modabwitsa. Chamoyo ichi chimakupatsani mwayi woletsa kapena kuchotsa "khungu khungu" - hemeralopathy (kusowa kwamaso masanawa).

Magwero a Vitamini A

Zoyambira (zili ndi retinol):

leek (4,2 mg);
sea buckthorn (2,5 mg);
adyo (2.4 mg);
broccoli (0,39 mg);
kaloti (0,3 mg);
seaweed (0.2 mg).

Zoyambira nyama (zili ndi carotene):

nkhumba, ng'ombe ndi chiwindi cha nkhuku (kuyambira 3.5 mpaka 12 mg);
nsomba (1,2 mg);
dzira (0,4 mg);
tchizi cha feta (0,4 mg);
kirimu wowawasa (0,3 mg).

Kufunika kwa chinthuchi kumawonjezeka ndikuchita masewera olimbitsa thupi, panthawi yamavuto kwambiri amisala, panthawi yapakati komanso matenda opatsirana.

Mavitamini a tsiku ndi tsiku a Vitamini A ndi 900 mcg, omwe amatha kubwezeretsedwanso pakudya zipatso za zipatso za sea 100 kapena maqanda atatu a nkhuku.

Vitamini D (calcolol)

Makamaka ophatikizidwa muzakudya za nyama. Tizilombo tamoyo tomwe timalowa m'thupi sizingokhala ndi chakudya zokha, komanso tikayatsidwa kuwala kwa dzuwa komwe kumayambitsa khungu. Kufunika kwa vitaminiyu kumawonjezeka panthawi yomwe ali ndi pakati, kusamba, kusowa pang'ono kwa dzuwa ndi ukalamba. Chifukwa cha mayamwidwe m'matumbo, ma asidi a bile ndi mafuta amafunikira.

Calciferol ndi gawo lofunikira kwambiri lamoyo lomwe ntchito zake limakhala loteteza komanso kuthana ndi mitundu yoyambira ya rickets. Ili ndi zinthu izi:

Zimalepheretsa ma rickets.
Amapanga calcium ndi phosphorous m'mafupa.
Imakhazikika kuyamwa kwa phosphorous ndi mchere wamatumbo.
Imalimbitsa mapangidwe a pfupa mthupi.

Ndikulimbikitsidwa kuti mutenge vitamini D kuti mupewe komanso muziphatikiza muzakudya za tsiku ndi tsiku zomwe zili ndi chinthu ichi.

Tisaiwale kuti phula laling'onoting'ono limakhala ndi poizoni, chifukwa chake, musapitirire Mlingo wolimbikitsidwa, womwe ndi wosiyana ndi wazaka zonse.

Magwero a Vitamini D

nsomba zam'nyanja, nsomba (0,23 mg);
dzira la nkhuku (0, 22 mg);
chiwindi (0,04 mg);

batala (0,02 mg);
kirimu wowawasa (0,02 mg);
zonona (0,01 mg).

Pazinthu zochepa, ma organic awa amapezeka mu parsley, bowa, kaloti, ndi mazira a chimanga. Kubwezeretsanso tsiku ndi tsiku kwamtunduwu kumathandiza kupewa matenda ambiri, chifukwa ndikokwanira kuphatikiza 250 g ya nsomba za satimoni mu chakudya.

Vitamini E (tocopherol)

Zachilengedwe za vitamini E zimagawidwa mu vitamini ndi antioxidant zinthu. Kuphatikizana kwachilengedwe kumapangitsa kuti kufa kwa cell kuchotsere mafuta a lipid m'thupi, komanso kumathandizira kuti michereyo izigwira mosagwirizana. Amaletsa kukula kwa maselo ofiira m'magazi. Katundu wamkulu wa tocopherol ndikuwonjezera zomwe zimapangitsa kuchuluka kwa mavitamini osungunuka m'thupi, zomwe zimakhala zowona makamaka za vitamini A.

Popanda vitamini E, kaphatikizidwe ka ATP komanso magwiridwe antchito amtundu wa adrenal, tiziwalo takugonana, chithokomiro cha chithokomiro ndimatumbo otayika ndizosatheka. Tinthu tokhala ngati organic timatenga gawo la mapuloteni, omwe amafunikira kuti minofu ipangidwe ndikusintha kwa zochita zake. Chifukwa cha vitaminiyi, ntchito za njira yoberekera zimasinthidwa, ndipo moyo umatenga nthawi yayitali. Zimathandizira pakubadwa kwabwino ndipo ndikofunikira kuti mwana asayambitse matenda a utero.

Magwero a Vitamini E

Zoyambira nyama:

nsomba zam'nyanja (5 mg);
squid (2.2 mg).

Zoyambira:

mtedza (6 mpaka 24,6 mg);
mbewu za mpendadzuwa (5.7 mg);
ma apricots owuma (5.5 mg);
sea buckthorn (5 mg);
rosehip (3.8 mg);

tirigu (3.2 mg);
sipinachi (2,5 mg);
sorelo (2 mg);
prunes (1.8 mg);
oatmeal, balere wonenepa (1.7 mg).

Ndikulimbikitsidwa kukhutitsa thupi ndi chinthu ichi mu mulingo wofanana ndi 140-210 IU patsiku. Kuti muchite izi, ingomwa supuni ya mpendadzuwa kapena mafuta a chimanga.

Vitamini K (menadione)

Vitamini K m'thupi ndiamayambitsa kuchuluka kwa magazi, chithandizo chamtsempha wamagazi, ndikupanga mafupa. Popanda chinthuchi, ntchito yofanana ndi impso siyotheka. Kufunika kwachilengedwe kameneka kumawonjezeka pamaso pakukha magazi kwakanthawi kapena kwakunja, pakukonzekera opareshoni komanso hemophilia.

Vitamini K ndi amene amayang'anira njira zomwe zimayamwa calcium .Ndichifukwa chake ndikofunikira kuonetsetsa ntchito zachilengedwe mokhudzana ndi ziwiya zamkati ndi ziwalo.

Magwero a Vitamini K

Zoyambira nyama:

nyama (32.7 mg);
dzira la nkhuku (17.5 mg);
mkaka (5.8 mg).

Zoyambira:

sipinachi (48.2 mg);
saladi (17.3 mg);
anyezi (16.6 mg);
broccoli (10.1 mg);
kabichi yoyera (0,76 mg);
nkhaka (0,16 mg);
kaloti (0,13 mg);
maapulo (0,02 mg);
adyo (0,01 mg);
nthochi (0,05 mg).

Chofunikira cha tsiku ndi tsiku cha vitamini K chimaperekedwa mwaokha ndi microflora yamatumbo. Mutha kuwonjezera kuchuluka kwa chinthuchi pophatikiza saladi, masamba, chimanga, chinangwa ndi nthochi

Mavitamini a Soluble Amafuta: Gome

Dzinalo	Mulingo watsiku ndi tsiku	Magwero akulu
Vitamini A	90 mg	adyo wamtchire, karoti, nyanja yamchere, adyo, chiwindi, nsomba, batala
Vitamini D	Kwa ana 200-400 IU, kwa akazi ndi amuna - 400-1200 IU.	nsomba zam'nyanja, dzira la nkhuku, chiwindi, batala
Vitamini E	140-210 IU	nsomba zam'madzi, squid, mbewu za mpendadzuwa, chimanga, rosehip
Vitamini K	30-50 mg	nyama, dzira la nkhuku, mkaka, sipinachi, saladi, anyezi, nthochi