MAVITAMINI OSUNGUNUKA NDI MADZI: TEBULO NDI MAFOTOKOZEDWE

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Mavitamini ndi gawo lapadera la zinthu zazing'ono zolemera molekyulu, zomwe zambiri sizingapangidwe ndi thupi la munthu, kotero kufunika kwazomwe zimakwaniritsidwa kungogwiritsa ntchito mitundu ina ya zinthu, komanso mitundu yonse yazowonjezera zamtundu wa bioactive.

Mavitamini amawerengedwa potengera kuthekera kwawo kosungunuka m'madzi kapena m'mafuta.

Mavitamini omwe amasungunuka m'madzi ndipo amachokera mu chakudya mwachindunji amatchedwa madzi sungunuka.

Mphamvu Zapakati pa Madzi a Mavitamini 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 pamankhwala apamwamba, kuyamwa kwa vitaminiyu m'magazi ndikotheka popanda kukhalapo kwa Castle factor. Kutenga mapiritsi a cyanocobalamin pafupipafupi kumatha 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.
Kutulutsa msanga 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.

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).

Mitundu yambiri yamadzi mavitamini sungunuka

Mavitamini B

Vitamini B1

Dzinalo linzake lokhala ndi sulufule, lomwe limapangidwa ndi makhristalo osapanga utoto omwe amatulutsa fungo la yisiti - thiamine.

Mlingo watsiku ndi tsiku wa thiamine umapezeka mu 200 magalamu a nkhumba

Kufunika kwakukulu kwachilengedwe kwa thiamine ndikutanthauzira kwake mu metabolism ya carbohydrate. Kuperewera kwake kumapangitsa kuti mayamwidwe osakwanira a michere ndi kudzikundikira m'thupi laumunthu la 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.

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 zofunikira - ma coenzymes, omwe ndi zigawo za michere yopuma. Zochita zama enzyme zomwe zimayendetsa oxidative ndikuchepetsa njira 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 amakhala bwino.
Kuti mukwaniritse zofunikira za riboflavin za tsiku ndi tsiku, mutha kudya mazira atatu.

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 azikhala osakanikirana komanso kapangidwe kazinthu zamagulu.
Nicotinic acid imapangidwa ndi microflora yamatumbo amunthu.
Chofunikira cha tsiku ndi tsiku cha vitamini B3 chimatha kupangira mwana wankhosa wa gramu 200.

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.
Kuperewera kwa vitamini B6 kumatha kupangitsa chiwindi chamafuta.
Mlingo watsiku ndi tsiku wa pyridoxine uli ndi magalamu 200 a chimanga chatsopano kapena 250 g ya ng'ombe.

Vitamini B8

Vitamini B8 imalowa m'thupi osati kuchokera pakudya, komanso chifukwa cha kusintha kwachilengedwe komwe kumachitika m'matumbo.

Ma biotin ambiri ali mumtundu wa dzira la nkhuku. 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 alkali.
Matendawa amagwira ntchito kwamanjenje.
Zokhudza lipid kagayidwe.
Ndikusowa kwa biotin, khungu limakhala lonyowa komanso louma.

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 zimakhala ndi Vitamini B9 ochepa, motero kuchepa kwake kumapangidwa kuti apange zomwe zimapangidwa ndi microflora yamatumbo ake omwe.

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

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.

Vitamini C

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 kufunikira 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.

Vitamini P

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.
Kwambiri ndi vitamini P mu blackcurrant ndi chokeberry. Ochepa ochepa chabe awa ndi okwanira kudzipatsa nokha tsiku ndi tsiku bioflavonoids.

Vitamini T

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 antioxidant katundu, carnitine imateteza thupi ku matenda, poizoni ndi zopitilira muyeso.
Popeza carnitine imawonongeka nthawi yamatenthedwe othandizira pazinthu zomwe zilimo, sitingathe kuzipeza kuchokera ku chakudya chochuluka momwe timafunikira. Komabe, imatha kupanga impso ndi chiwindi cha munthu.

Mavitamini osungunuka amadzi: tebulo

Vitamini	Mulingo watsiku ndi tsiku	Magwero akulu
B1	1.2-2.5 mg	Mphesa, yisiti, chiwindi
B2	1.5 mg	Mazira, phala (oat, buckwheat), tirigu wophukira, chiwindi
B3	5-10 mg	Yisiti, mbewu zophukira, mazira
B5	9-12 mg	Mazira, mkaka, nsomba, chiwindi, nyama, yisiti, maapulo, mbatata, tirigu, kaloti
B6	2-3 mg	Kabichi, tchizi chanyumba, yisiti yofulula, nsapato, chiwindi, mbatata, nandolo
H kapena B8	0.15-0.2 mg	Nandolo, mazira, oatmeal
B9	200 mcg	Nthenga za anyezi wobiriwira, parsley, letesi, chiwindi, yisiti
B12	3 mcg	Chiwindi, hering'i waku Atlantic, mackerel, sardine, tchizi chotsalira, mazira, nkhuku, ng'ombe
C	50-100 mg	Kabichi, katsabola ndi parsley, udzu wouma, sitiroberi wamtchire, wakuda currant
P	Mlingo weniweni sunakhazikitsidwe (nthawi zambiri umapereka theka la kuchuluka kwa mavitamini C tsiku lililonse)	Gooseberries, blackcurrants, yamatcheri, cranberries, yamatcheri
T	300-1200 mg	Yisiti, nthangala za sesame, dzungu, mwanawankhosa, nyama ya nkhosa, nyama ya mbuzi, nsomba, zinthu zamkaka, mazira