Ndi zakudya ziti zomwe zili ndi vitamini A ndi B?

Mavitamini ndi zinthu zamtengo wapatali kwa thupi la munthu. Ndicho chifukwa chake ndi kofunika kuti anthu aziwagwiritsa ntchito osati mankhwala okhaokha, komanso ngati chakudya. Mu zakudya zambiri vitamini A ndi B, zidzafotokozedwa m'nkhaniyi. Ndipo nkofunika kuzigwiritsa ntchito mwachizoloŵezi, osalola kufooka ndi kuwonjezera.

Njira yabwino kwambiri yopezera mavitamini abwino ndi zakudya zabwino. Pamodzi ndi iwo, zigawo zofunikira zimalowa m'thupi. Kuti muyambe kudya zakudya, m'pofunikira kuganizira momwe zakudya zambiri mavitamini zilili. Thupi lirilonse liri ndi mtengo wake kwa thupi, kotero iwo amafunikira kwa munthu aliyense. Ndikofunikira kuti muganizire zofunikira.

Ubwino wa Vitamini A

Retinol amafunika kuti apewe ndi kuchiza matenda, maso, mafupa, mafupa, mammimba am'mimba, kupuma, kuthamanga kwa magazi, kuthamanga kwa magazi, matenda a atherosclerosis. Mankhwala omwe ali ndi vitaminiwa angathe kuonetsetsa kuti maseŵera amatha kusungunuka pakhungu, amatha kukana chimfine ndi matenda. Choncho, ngati tsiku ndi tsiku mutha kukumana ndi masomphenya, muyenera kudziwa kuti ndi zakudya ziti zomwe zili ndi vitamini A. M'nkhaniyi, nyama ndi zomera zidzafunika.

Ngati retinol imapatsidwa zakudya pamtundu wofunikira, izi zimapangitsa kuti chiwerengero cha maselo asapangidwe, kaphatikizidwe ka mahomoni mu adrenal cortex. Chigawochi chimapangitsanso ntchito yogonana, kugwira ntchito kwa chithokomiro. Chakudya ndi vitamini A chimachepetsa zotsatira za katemera, kubwezeretsa chitetezo, chimachotsa machitidwe oipa.

Kumene kuli vitamini A

Ndi zakudya ziti zomwe zili ndi vitamini A ambiri? Mu zomera, palibe retinol, koma imapezeka mu zinyama:

• Chomera;
• Butter;
• Yolks;
• Impso;
• Zotsatira za mkaka wobiriwira;
• Chiwindi cha nsomba.

Kodi ndi zakudya zina ziti zomwe muli ndi vitamini A ambiri? Pochiza usiku usiku, zakumwa zakhungu zakutchire (ng'ombe ndi nkhumba) zimagwiritsidwa ntchito. Retinol ali mu mafuta a nsomba. Ndi zakudya ziti zomwe zili ndi vitamini A kapena carotenoids? Gawoli liri ndi zofiira, masamba a lalanje, zipatso. Mu retinol, carotenoids amasandulika thupi. Beta-carotene imakhala ndi sipinachi, parsley, letesi, tomato, tsabola wofiira, zukini, nandolo wobiriwira, kabichi, nyanja ya buckthorn. Chigawochi chiri mu galu-rose, dzungu, yamapichesi.

Mtengo wa tsiku ndi tsiku

Pofuna kukhazikitsa chidziwitso cha mgwirizano wa mayiko, ME unit yapangidwa. Tsiku lililonse, mavitamini A 5,000 amalowa mu thupi la munthu ndi chakudya, chomwe ndi 1.5 μg. Mukamaliza kudya, muyenera kudziwa kuti mlingo wa retinol ndi 1/3.

Zotsala za 2/3 za malipiro a tsiku ndi tsiku m'thupi ziyenera kubwera ndi mankhwala omwe ali ndi carotene. Zomwe zimachitika pa chakudyachi ndi 2-3 peresenti, chifukwa chake ntchito ya carotenes imapindula 2-3 nthawi zambiri. Pali akatswiri omwe amakhulupirira kuti pofuna kupewa ndi kuchiza n'zotheka kudutsa mlingo wa malire ndi 3-4, koma kutaya kwa nthawi yaitali sikuyenera kuchotsedwa.

Kuwonjezera komanso kusowa vitamini A

Kuchuluka kwa retinol kumasonyezedwa ndi mutu, kuyabwa kwa thupi, kunyoza, kutupa, mantha osokonezeka. Pogwiritsa ntchito mankhwala ochiritsira, kuwonjezera pa zinthu sikunayambe. Ngati pali zizindikiro zowonjezera, muyenera kusiya zakudya ndi vitamini A, koma mukusowa vitamini B.

Malingana ndi kafukufukuwo, adapezeka kuti chifukwa cha kupitirira kwa nthawi yaitali kwa retinol ndi nsomba za mafuta, zotupa zowonongeka zimawonekera. Retinol ali ndi chuma chokhazikika pakati pa maselo a maselo, omwe amachititsa kusokonezeka kwa ntchito yawo. Kuwonjezera pa mankhwala osokoneza bongo ndi owopsa pa nthawi ya mimba.

Pamene kusowa kwa vitamini A kumawonedwa, kuwonongeka kwa thupi kumaonedwa, chitetezo chochepa chimachepa, khungu louma, kuthamanga, ziphuphu zimapezeka. Izi zikuwonetsedwa ndi kudula tsitsi, khungu la khungu, kutopa kwambiri. Chifukwa cha kusowa kwa mankhwala ndi vitamini A cellulite zikuwonekera, ntchito ya dongosolo lamanjenje, chimbudzi chimasokonezeka.

Vitamini B1

Cholinga ichi ndi chofunikira kwa thupi mofanana ndi mavitamini ena. Kukhalapo kwake kudzalola kuti thupi liziyenda bwino. Vitamini B1 (thiamine) imathandiza kusintha chakudya kukhala mphamvu. Kukhalapo kwake kumafunika kuti ukhale ndi thanzi la khungu, tsitsi, minofu, ubongo.

Mtengo wa tsiku ndi tsiku ndi 1.2 μg kwa amuna ndipo 1.1 μg kwa amayi. Koma zizindikiro zimasiyana malinga ndi msinkhu, moyo. Chifukwa cha kusowa kwa chigawo, kunyoza, kudzimbidwa, kusowa tulo, kukhumudwa, kuwonongeka kwa mphamvu zogwira ntchito kungathe kuchitika.

Pakalipano, kuchepa kwa chigawochi ndi chosowa. Koposa zonse, kuli chakudya. Ndi zakudya ziti zomwe zili ndi vitamini B zambiri? Ziri mu zakudya zamasamba: soya, nandolo, sipinachi, nyemba, zokolola zochokera kumsika. Pang'ono ndi pang'ono thiamine ilipo mu mbatata, kabichi, kaloti. Kuchokera kuzinthu za nyama, chofunika ichi chiri m'chiwindi, ubongo, impso, nkhumba ndi nyama ya nyama. Zakudya zoterezi ziyenera kuphatikizidwa mu zakudya za munthu aliyense.

Riboflavin. B2

Amatchedwanso riboflavin. Chigawochi chimachita nawo kusinthana, ndikofunikira kuti ntchito yowoneka bwino, khungu ndi mucous. Ndikofunikira mu kaphatikizidwe ka hemoglobini. Kuperewera kwa vitamini kumachepetsa njala, kupweteka mutu, kutentha kwa khungu. Komanso chifukwa cha izi, pali zilonda m'maso.

Pofuna kupewa zizindikiro zosasangalatsa, m'pofunika kuika zakudya zomwe zimapezeka mu vitamini B2. Amuna adzakhala ndi 1.2 μg ya gawolo patsiku, ndi 1.1 μg kwa amayi. Ambiri a riboflavin amakhala pachiwindi, impso, yisiti. Ndalama yaying'ono mu mazira ndi amondi. Komanso chinthucho chiri mu bowa, kanyumba tchizi, kabichi.

Nicotinic acid. B3

Chifukwa cha vitamini B3, kapena nicotinic acid, mphamvu imatulutsidwa kuchokera kuzipangizo zonse zakudya. Pulogalamuyi imapanga mapuloteni, mafuta, amagwiritsidwa ntchito popanga mahomoni osiyanasiyana. Ngati pali kusowa, pellagra imawonekera. Zizindikiro zimaphatikizapo nkhanza, dermatitis, kusaganizira, kufooka ndi kutsekula m'mimba. Kuperewera kwa chinthu kumayambitsa kuphwanya kwa m'matumbo microflora.

Kuti abweretse vitamini kwa amuna ndi akazi, 20 μg ya chigawocho adzakhala okwanira pa tsiku. Ndi nyama, mbewu zonse, bowa, mbatata, mtedza, mazira a dzira, ndiwo zamasamba. Iwo ali ndi yisiti yochuluka.

B5

Chigawochi chimatchedwa pantothenic asidi. Mothandizidwa, zilondazo zimachiritsidwa, zimapanga ma antibodies komanso zimagwiritsa ntchito mapuloteni, mafuta, chakudya. Ngati pali kusowa kochepa, pamakhala miyendo yamoto ndi zizindikiro zina zamaganizo.

Chizoloŵezi cha abambo ndi amai ndi 5 μg. Kufunika kwa gawoli kukumana ndi chakudya chosadziwika, monga chimapezeka m'magulu ambiri a zinyama ndi zomera. Komanso, mankhwalawa amapangidwa ndi thupi. Ndi nandolo, nkhono, adyo, mkaka, nsomba za nsomba.

Pyrodoxin. B6

Chigawochi ndi chofunikira pa kaphatikizidwe ka hemoglobin ndi polyunsaturated mafuta acid. Ngati pali kusowa kwa pyrodoxin, kuvutika maganizo, chifuwa, kusowa kwa njala kumawonedwa. Chizoloŵezi cha amuna ndi 1.7 μg, ndi akazi - 1.5 μg.

Ndi zakudya ziti zomwe zili ndi vitamini B6 ambiri? Zambiri mwazigawozi zimapezekanso mu mchere, walnuts, mbatata, mbatata. Iwo ali olemera mu ndiwo zamasamba, zipatso, zipatso.

Biotin. B7

Biotin imatulutsa mphamvu kuchokera ku zigawo zomwe zili ndi caloric. Ndi kusowa kwa mankhwala, padzakhala dermatitis, kutayika tsitsi, kuwonjezeka shuga wa magazi, kusowa tulo, kupweteka kwa minofu.

Chizoloŵezi cha tsiku ndi tsiku kwa munthu wathanzi ndi 30-100 μg. Muzitsamba zing'onozing'ono, gawoli liripo mu nyemba, kolifulawa, mtedza, yisiti, chiwindi, impso. Mankhwalawa ali tomato, sipinachi, bowa.

Folic acid. B9

Folic acid amafunika kugawikana kwa selo. Chifukwa cha kusowa kwawo, kuchepa magazi m'thupi, kusowa chidwi, vuto la chimbudzi, kusokonezeka kwa kukumbukira, ndi kuwerengera.

Vitamini B9 imafunikira pathupi. Chizolowezi cha tsiku ndi 200 mcg. Folic acid amapezeka masamba obiriwira, zipatso za zipatso, mapuloteni, uchi, ndi ufa.

B12

Cyanocobalamin ndizofunika kuti pakhale magulu ofiira a magazi, kusungidwa kwa kukula ndi ntchito za dongosolo lamanjenje. Kuperewera kwa chigawo kumayambitsa kuphwanya kwa chimbudzi, kukulitsa chiwindi, matenda osokonezeka. Mtengo wa tsiku ndi tsiku ndi 3 μg. Thupi limapatsidwa chakudya. Choncho ndi bwino kukumbukira kuti zakudya zili ndi vitamini B 12 zambiri? Izi zidzakwaniritsa thupi ndi zinthu zofunika.

Ndi zakudya ziti zomwe zili ndi vitamini B12 zambiri? Ambiri mwa mankhwalawa amapezeka mu chiwindi cha ng'ombe. Amapezanso m'mitima ya nkhuku, nkhumba ya nkhumba. Ndi zakudya zina ziti zomwe zili ndi vitamini B12 zambiri? Izo ziri mu nsomba, mankhwala a mkaka.

Pali mavitamini ambiri omwe amafunika kuti munthu akhale ndi thanzi labwino. Izi zikuphatikizapo C, PP, D. Zonsezi ndizofunika kuti munthu adziwe bwino. Musalole kuchepa kwa zakudya kuti hypovitaminosis isaonekere. Choncho, chakudyacho chiyenera kukhala cholingalira, chomwe chimapereka kulandila zinthu zonse zofunika. Ndiye thupi silisokonezedwe ndi matenda osiyanasiyana.