Fat-encibilikayo amavithamini - yini nokusekela ukuphila kwakhe

Sekuyisikhathi eside abantu eyaziwa ukuthi ukuthuthukiswa ezivamile, ukukhula, kuhlanganise nokuphila ngokwakho ngaphandle komzimba we-carbohydrate, amafutha, amaphrotheni kukhona izidakamizwa ezidingekayo futhi ekhethekile. Igama ezikutholile kuphela ngo-1911 sibonga usosayensi K.Funku, owaqamba igama elithi "Vitamin", okusho ukuthi "esindisa ukuphila". Leli gama kubonisa ngokunembile essence zabo, njengoba labo izakhi ewusizo ibe nomthelela ekubeni khona ngokugcwele zonke izinto eziphilayo, uthome eziphilayo elula kubantu nasezilwaneni. Kodwa lolu lwazi iyathakazelisa labo bhala mayelana amanzi-encibilikayo namavithamini fat-encibilikayo abstract. Kulesi sihloko sibheka ngokuningiliziwe izinhlobo amavithamini fat-encibilikayo, abakwenzayo futhi lapho kutholakala.

Ngokusho uhlobo amakhemikhali amaqembu amabili eyinhloko amavithamini ungabahlukanisa - amanzi-encibilikayo kanye fat-encibilikayo. Okuqukethwe amavithamini amanzi-encibilikayo kumele agcwaliswa nsuku zonke. Kodwa amavithamini fat-encibilikayo unekhono buthelela eziphilayo, ikakhulukazi isibindi, nokushoda ukhululeka wakhe nokwenza i-ukuntula. It uthola abantu amavithamini encibilikayo kusuka ukudla kwezitshalo nezilwane imvelaphi.

amavithamini fat-encibilikayo ethulwa lezi zinhlobo ezilandelayo:

Vitamin A (retinol), njengoba antioxidant enamandla siyehla physiologic ukuguga inqubo, kuthuthukisa mbono, futhi umbala ikakhulukazi twilight, kuvusa entsha ukukhula izicubu nokuhlukana kwamangqamuzana, kuba nomphumela omuhle umsebenzi zokuzala, isekela evamile ulwelwesi lwamafinyila kanye isikhumba. Futhi sijulisa ukungatheleleki kanye ukumelana ubuthi ethile ubuthi.

Nge ukuntula retinol waphawula kokunikezwa kwe-sezinzwa uhlelo umsebenzi, ukugaya nokuphefumula kwezimila, ukumelana umzimba lehla, ukukhula kubambezela, lehla le acuity ezibukwayo.

Izinto eziningi ezinkulu, uvithamini A itholakala isibindi, ibhotela, amaqanda omhlophe. Izitshalo aqukethe eyandulela wakhe - carotene, okuyinto fast eba a ezidingekayo Vitamin A. abaningi ngo izaqathe, amabhilikosi, ithanga, oluhlaza.

Vitamin E (tocopherol). Kubonakala antioxidant emangalisayo ukuthi kubambezela ukuguga, kanye adingekayo imithwalo kwemisipha, ukuvimbela ukukhathala, ukuze ukuzinza wamaprotheni umzimba, ukuthuthukiswa yimpumelelo umbungu kanye nokukhulelwa. It has a nethonya elihle hematopoietic kwezitho, uhlelo zokuzala, kuthuthukisa isimo sesikhumba.

Ukungabi vitamin obonakaliswe sokuwohloka kwemisipha, ukukhathala.

Abaningi tocopherol eziqukethwe zemifino amafutha, ikakhulukazi ummbila kanye soy, kakolweni lwegciwane, amaqanda, isibindi, ibhotela, uphizi oluhlaza, ulethisi kanye iklabishi.

Vitamin K (phylloquinone) possesses elwa namagciwane, analgesic, izakhiwo elwa namagciwane, yakha prothrombin, ekuthuthukiseni igazi ekunqandeni, ikhuthaza emathunjini Kufinyeta onesigqi.

Ububi kubonakala phylloquinone ukuphazamiseka emathunjini amanxeba kanzima ukuphulukisa, ukopha phakathi nokuwasha ekhaleni, nemihuzuko odabuka ongaziwa.

imithombo yemvelo vitamin K kukhona sembabazane, izaqathe, uphizi, ulwelwe, amaqanda, livers, iparsley isipinashi. Vitamin K is kancane kuhlelwe umqondo ngu microflora enempilo emathunjini.

Vitamin D (calciferol), ebizwa nangokuthi i-"kwelanga Vitamin" ngenxa yekhono layo ukuba kuhlelwe umqondo womuntu obala imisebe yelanga.

Calciferol adingekayo nokwenziwa elikhulu phosphorus kanye calcium esiswini. ukuntula kwalo kubonakala izinwele ziyaqothuka nezinzipho, ukubola kwamazinyo.

Imithombo eyinhloko vitamin E - kwesibindi kwezilwane nenhlanzi, imifino, corn izithombo (rye lwemithombo, kakolweni lwegciwane), imvubelo elikulesi, amaqanda, ibhotela, ubisi.

amavithamini fat-encibilikayo, izidingo ithebula:

uvithamini A

abadala 800-1000mkg;

izingane 400mkg.

vitamin D

abadala 2,5mkg;

10mkg izingane.

vitamin K

abadala 60-80mkg;

izingane 5-30mkg.

vitamin E

omdala 8-10mg;

izingane 3-7mg.