Vitamins yog qhov lav ntawm kev noj qab haus huv thiab kev ua haujlwm ntawm txhua lub cev thiab lub cev. Cov vitamins twg muaj nyob, lawv qhov tseem ceeb npaum li cas, cov zaub mov twg muaj cov khoom muaj txiaj ntsig thiab dab tsi yog qhov xav tau rau lawv txhua hnub? Tom ntej no, peb yuav tham txog cov vitamins tshwj xeeb thiab lawv qhov tseem ceeb rau lub cev. Tab sis ua ntej, txawm li cas los xij, luv luv txog cov haujlwm dav dav ntawm cov khoom siv no, nrog rau keeb kwm ntawm lawv qhov kev tshawb pom.
Dab tsi yog qhov tseem ceeb ntawm cov vitamins hauv tib neeg lub neej?
Lub ntsiab lus tseem ceeb ntawm cov khoom muaj txiaj ntsig no nyob hauv lawv txoj kev koom tes hauv txhua qhov, tsis muaj kev zam, cov txheej txheem metabolic thiab oxidative, txhawb lub cev tiv thaiv kab mob. Nws yog cov vitamins uas pab txhawb kev loj hlob thiab kev loj hlob ntawm tag nrho cov kab mob hauv nruab nrog cev - ob qho tib si thaum yau, hluas, laus, thiab thaum lub sij hawm embryonic. Cov vitamins muaj nyob hauv cov zaub mov (thiab lawv cov txiaj ntsig zoo sib xws nrog tus nqi ntawm cov zaub mov feem ntau - tswj lub neej zoo thiab noj qab haus huv), tab sis kuj tuaj yeem nthuav tawm raws li cais.tshuaj. Multivitamin complexes tsuas yog muab los ntawm tus kws kho mob thiab raws li cov lus qhia. Kev tswj tus kheej ntawm cov complexes hem nrog hypervitaminosis - kab mob uas yog tshwm sim los ntawm kev noj cov vitamins ntau dhau.
Thaum twg tib neeg kawm txog cov vitamins?
Nws tau paub ntev ntev tias qee yam khoom tuaj yeem tiv thaiv qee yam kab mob zoo dua. Txawm tias cov neeg Iyiv thaum ub paub tias daim siab pab nrog qhov muag tsis pom kev hmo ntuj - ib qho teeb meem uas muaj peev xwm pom tau meej thaum tsaus ntuj ploj los yog ua tsis taus. Thiab nyob rau hauv thawj ib nrab ntawm lub xyoo pua kaum plaub, ib tug kws kho mob thiab noj zaub mov ntawm Yuan Dynasty nyob rau hauv Tuam Tshoj tau tsim ib tug peb-ntim ua hauj lwm, tseem ceeb cov ntsiab cai ntawm zaub mov thiab dej haus, nyob rau hauv uas nws systematized cov kev paub muaj nyob rau hauv lub sij hawm hais txog kev kho lub luag hauj lwm ntawm kev noj haus.. Nws kuj tau hais tias kev noj zaub mov txawv yog qhov tseem ceeb rau kev noj qab haus huv.
Lub hauv paus chiv keeb ntawm cov lus qhuab qhia niaj hnub ntawm cov vitamins yog tsim tawm hauv cov haujlwm ntawm Lavxias tus kws tshawb fawb N. Lunin. Tus kws tshawb fawb tau pub cov nas tag nrho cov paub cov ntsiab lus ntawm nyuj cov mis nyuj sib cais, thiab thaum cov neeg sim tau tuag, nws xaus lus tias tsuas yog rog, proteins, carbohydrates, dej thiab ntsev tsis txaus rau lub cev, cov tshuaj ntxiv kuj tseem xav tau. Nws qhov kev txiav txim siab tsis raug coj los ntawm cov zej zog kev tshawb fawb thaum xub thawj - vim tias ntau tus kws tshawb fawb tsis tuaj yeem tau txais cov txiaj ntsig zoo ib yam. Raws li nws tau tshwm sim tom qab, yog vim li cas lawv siv mis nyuj qab zib, uas muaj qee cov vitamin B, thiab tsis yog cane.
Nyob rau xyoo tom ntejlwm cov ntaub ntawv tau accumulating uas paub tseeb hais tias lub hav zoov ntawm cov tshuaj no. Qhov tseem ceeb ntawm cov vitamins nyob rau hauv ib txwm ua haujlwm ntawm tib neeg lub cev pib muab qhov tseem ceeb dua. Thawj cov vitamin uas kho beriberi, kab mob tshwm sim los ntawm qhov tsis muaj thiamine hauv lub cev, tau tshawb pom hauv xyoo 1911. Xyoo 1929, Holkins thiab Aikman tau txais qhov khoom plig Nobel rau kev tshawb pom cov khoom muaj txiaj ntsig. Hauv peb caug, plaub caug, tsib caug, cov kws tshawb fawb txuas ntxiv mus nrhiav cov vitamins tshiab.
Vitamin hu ua dab tsi thiab cais tawm?
Vitamins muaj npe tom qab cov tsiaj ntawv Latin. Cov npe uas peb tseem siv niaj hnub no tau txais los ntawm Pawg Neeg Saib Xyuas Nomenclature ntawm International Union of Pure and Applied Chemistry hauv xyoo 1956. Txog rau tam sim no, nws tau raug coj los faib cov vitamins raws li lawv qhov solubility hauv dej lossis hauv cov rog hauv dej-soluble thiab fat-soluble.
Qhov tseem ceeb ntawm cov vitamins uas muaj roj-soluble yog tias lawv nyiam sib sau hauv tib neeg lub cev thiab maj mam tso tawm, thiab lawv qhov chaw tseem ceeb yog zaub mov ntawm tsiaj keeb kwm. Feem ntau cov dej-soluble vitamins, nyob rau hauv lem, tiv thaiv cell aging txheej txheem, yog ib tug siv tau rau cov tsiaj proteins thiab koom nyob rau hauv tag nrho cov txheej txheem metabolic.
Nyob rau thaum ntxov plaub caug ntawm lub xyoo pua nees nkaum, A. Palladin tau tsim ib qho analogue ntawm vitamin K, uas tau yaj hauv dej. Tom qab ntawd, lwm cov dej-soluble vitamin analogs tau txais. Tag nrho cov no ua rau qhov tseeb tias kev faib cov vitamins poob nws lub ntsiab lus.
Vitamin A pab tau rau dab tsi thiab cov zaub mov twg muaj?
Vitamin A(retinol yog cov vitamin npaj txhij; carotene hloov mus rau hauv vitamin A hauv tib neeg lub cev) yog ib qho ntawm thawj zaug uas tau pom. Tus nqi ntawm cov vitamin rau tib neeg yog tias nws koom nrog kev tswj hwm ntawm cov protein synthesis, yog ib qho antioxidant, slows tus txheej txheem kev laus, thiab pab txhawb rau normalization ntawm metabolism. Vitamins ua lub luag haujlwm tseem ceeb hauv kev tsim cov hniav thiab cov pob txha, lub cev rog, nws yog qhov tsim nyog rau kev tsim thiab kev loj hlob ntawm cov hlwb tshiab. Vitamin A kuj tseem ceeb nyob rau hauv uas nws tso cai rau koj kom pom meej thaum hmo ntuj vim yog tsim cov xim uas muaj peev xwm ntes tau txawm tias lub teeb tsis muaj zog. Cov tshuaj tib yam yog lub luag haujlwm rau cov dej noo txaus ntawm ob lub qhov muag, tiv thaiv nws los ntawm ziab tawm thiab raug mob tom qab.
Retinol xav tau los txhawb lub cev tiv thaiv kab mob thiab tiv thaiv kab mob, nws ua rau muaj kev cuam tshuam ntawm cov mucous membranes, txhawb kev ua haujlwm ntawm leukocytes. Vitamin tiv thaiv kab mob khaub thuas thiab mob khaub thuas, kab mob ntawm cov pa thiab digestive system, raws li zoo raws li lub genitourinary ib ntsuj av. Nws yog lub xub ntiag ntawm retinol uas yog ib qho ntawm cov tseem ceeb tshaj plaws uas nyob rau hauv cov teb chaws tsim, cov me nyuam mob qhua pias thiab pox pox yooj yim dua. Txawm tias cov neeg mob AIDS, vitamin A prolongs life.
Cov khoom muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub ntsws, yog qhov tsim nyog rau kev saib xyuas cov ntaub so ntswg epithelial, ua kom lub qhov txhab zoo, ua kom muaj kev loj hlob zoo thaum cev xeeb tub thiab txo qhov kev pheej hmoo ntawm cov teeb meem xws li cov menyuam mos mos.
Qhov xav tau txhua hnub rau cov vitamin yog 800-1000 mcg rau cov neeg laus, 1000-1400 mcg rau cov poj niam cev xeeb tub thiab lactatingniam, 400-1000 mcg rau menyuam yaus. Qhov siab tshaj plaws tau txais kev noj haus yog 3000 micrograms. Cov ntsiab lus tseem ceeb ntawm cov khoom muaj txiaj ntsig yog zaub daj thiab ntsuab, legumes, apricots, tshuaj ntsuab, roj ntses, mis nyuj, margarine, cheese, qe qe, daim siab, qab zib thiab lwm yam.
YVitamin B yog dab tsi?
Vitamin B tau tshawb pom hauv xyoo 1912, tab sis tsis ntev nws tau pom tseeb tias qhov no tsis yog ib qho sib xyaw, tab sis tag nrho cov tshuaj. Cov pab pawg no yog sib sau ua ke los ntawm qhov muaj nitrogen hauv cov ntsiab lus ntawm cov molecule. Lub physiological tseem ceeb ntawm cov vitamins B rau lub cev yog siab heev:
- Thiamin, los yog B1, yuav tsum tau ua kom muaj kev ua haujlwm ntawm cov rog, carbohydrates thiab cov proteins hauv lub zog. Pom muaj nyob rau hauv buckwheat, ntsuab peas, oatmeal.
- Riboflavin, lossis B2, koom nrog txhua yam txheej txheem metabolic hauv lub cev. Pom muaj nyob rau hauv cov khoom siv mis nyuj, poov xab, pasta, qhob cij dawb.
- Choline, lossis B4, tiv thaiv cov hlwb los ntawm kev puas tsuaj thiab kev puas tsuaj, pab kom poob phaus, normalizes suab thaj. Pom muaj nyob rau hauv qe qe, raum thiab daim siab, tsev cheese, unrefined zaub roj.
- Pantothenic acid, lossis B5, tso tawm lub zog los ntawm zaub mov. Los ntawm cov zaub mov pom hauv daim siab, nqaij qaib, zaub ntsuab, ntses caviar.
- Pyridoxine, lossis B6, yog qhov tsim nyog los xyuas kom meej cov haujlwm ntawm lub paj hlwb, koom nrog cov metabolism ntawm carbohydrates, txhawb kev sib txuas ntawm cov tshuaj tiv thaiv. Vitamin muaj nyob rau hauv spinach, carrots, legumes thiab cereals, khoom noj siv mis nyuj, ntses, daim siab.
- Biotin, lossis B7, kho cov paj hlwb thiab pob txha pob txha; qhov tseem ceeb rau daim tawv nqaij noj qab nyob zoothiab plaub hau. Pom muaj nyob rau hauv brewer poov xab, khoom noj khoom haus bran, hom qoob mog, txiv kab ntxwv, nqaij nyuj plawv.
- Inositol, lossis B8, txhawb lub hlwb, tiv thaiv atherosclerosis thiab tswj cov qib roj cholesterol. Vitamin muaj nyob rau hauv zib mu, citrus txiv hmab txiv ntoo, legumes, daim siab.
- Folic acid, lossis B9. Tus nqi ntawm cov vitamin yog siab heev thaum lub sij hawm embryonic txoj kev loj hlob ntawm tus me nyuam hauv plab, pab txhawb kev loj hlob ntawm lub paj hlwb, kev faib cell. Pom muaj nyob rau hauv poov xab, legumes, citrus txiv hmab txiv ntoo, wholemeal hmoov.
- Cobalamin, lossis B12, txhawb kev ua haujlwm ntawm lub paj hlwb. B12 tsuas yog pom hauv cov khoom tsiaj xwb.
- Orotic acid, los yog B13, normalizes lub siab ua hauj lwm ntawm lub siab, yog tsim nyog thaum lub sij hawm embryonic txoj kev loj hlob, txhim kho kev sib deev muaj nuj nqi. Hauv cov zaub mov, muaj cov hauv paus qoob loo, whey.
- Pangamic acid, lossis B15, txo qis cov roj cholesterol, tshem tawm cov hypoxia, thiab ua kom lub neej ntev ntawm cov hlwb. Pom muaj nyob rau hauv cov noob cog, apricot kernels, whole grains.
- Laetral, los yog B17, slows down txoj kev laus ntawm lub cev thiab muaj analgesic zog. Pom nyob rau hauv lub qhov ntawm plums, txiv apples, apricots, cherries, txiv duaj.
Cov zaub mov twg muaj cov vitamins B ntau tshaj?
Tus nqi ntawm cov vitamins B rau ib tug neeg yog siab heev, cov tshuaj no tsis sib sau nyob rau hauv lub cev, yog li nws yog ib qho tsim nyog yuav tsum tau ntxiv lawv cov khoom noj txhua hnub thiab kom txaus. Feem ntau ntawm cov tshuaj no muaj nyob rau hauv cov khoom noj siv mis nyuj, legumes, daim siab, qe qe, thiab poov xab. Ntau yam tsis muaj cov vitamins B, vim tias cov tshuaj raug rhuav tshem los ntawm cov suab thaj ua kom zoo, nicotine, caffeine thiab cawv, uas cov txiv neej niaj hnub noj txhua hnub.
Vim li cas lub cev xav tau vitamin C?
Vitamin C, lossis ascorbic acid, ua lub luag haujlwm tseem ceeb hauv cov txheej txheem redox hauv tib neeg lub cev, cov metabolism hauv lwm cov as-ham, kev sib txuas ntawm collagen thiab steroid hormones. Tus nqi ntawm cov vitamin nyob rau hauv cov khoom noj khoom haus yog vim nws lub peev xwm los tswj cov ntshav txhaws, ua rau muaj kev tiv thaiv ntawm tib neeg lub cev mus rau ntau yam kab mob, tiv thaiv kev ua xua thiab tiv thaiv kab mob. Ascorbic acid kuj tiv thaiv qhov tsis zoo ntawm kev ntxhov siab.
Muaj cov ntaub ntawv kho mob uas qhia tias qhov tseem ceeb ntawm cov vitamin tseem ceeb npaum li cas hauv kev tiv thaiv qog noj ntshav. Ascorbic acid muaj peev xwm tiv thaiv kev loj hlob ntawm qog noj ntshav ntawm txoj hlab pas, txoj hnyuv, zais zis. Vim yog qhov depletion ntawm vitamin C reserves nyob rau hauv cov ntaub so ntswg, oncological cov neeg mob tsim ib tug dav vitamin deficiency, yuav tsum tau ntxiv kev tswj ntawm as-ham.
Ntxiv rau, cov vitamin pab tshem tawm cov tshuaj lom thiab tshuaj lom hauv lub cev hauv cov ntsiab lus me me, txo cov kev cuam tshuam ntawm qee qhov ua xua. Ascorbic acid tiv thaiv cov phab ntsa ntawm cov hlab ntsha los ntawm kev tso cov roj cholesterol thiab pab lub cev nqus tau lwm yam khoom siv tau zoo dua.
Ib tug neeg xav tau cov vitamin C nyob ntawm poj niam txiv neej thiab hnub nyoog, qhov teeb meemtus cwj pwm, kev ua haujlwm, lub xeev ntawm kev yug los yog pub mis rau menyuam. Rau cov txiv neej thiab poj niam, raws li txoj cai, nws yog txaus kom noj 60 mg ntawm ascorbic acid ib hnub twg, cov me nyuam mos xav tau 30 mg ntawm vitamin C, cov me nyuam los ntawm 6 mus rau 12 lub hlis - 35 mg, los ntawm ib tug mus rau peb xyoos - 40 mg, los ntawm plaub mus rau kaum xyoo - 45 mg, mus txog rau kaum plaub - kaum tsib - 50 mg. Thaum cev xeeb tub, cov poj niam raug pom zoo kom haus 95 mg ntawm ascorbic acid txhua hnub, thiab thaum cev xeeb tub - 70 mg, tus nqi ntawm cov vitamin yog qhov zoo heev thaum lub sijhawm no. Raws li cov ntaub ntawv tshiab ntawm WHO, cov neeg haus luam yeeb kuj xav tau ascorbic acid ntxiv.
Y muaj ascorbic acid nyob rau hauv tshiab ntsuab peas, zaub qhwv dawb, qos yaj ywm, dos ntsuab, liab thiab ntsuab peppers, radishes, txiv kab ntxwv, melons, vaj strawberries, txiv qaub (los ntawm txoj kev, citrus txiv hmab txiv ntoo muaj tsawg vitamin C tshaj, rau Piv txwv li, hauv kua txob), liab thiab dub currants, qus sawv.
Dab tsi yog tocopherol thiab nws pab tau li cas?
Tus nqi ntawm cov vitamin E yog tias cov khoom no muaj txiaj ntsig zoo tiv thaiv kab mob hauv nruab nrog cev thiab lub cev los ntawm kev phom sij ntawm co toxins, txhim kho cov ntshav ncig, txo qis qaug zog, txhawb nqa vascular tone, qeeb cov txheej txheem kev laus ntawm cov hlwb, txhim kho lawv cov khoom noj, yog muaj zog antioxidant. Tocopherol muaj txiaj ntsig zoo rau kev ua me nyuam, ua haujlwm tiv thaiv kab mob qog noj ntshav.
Yog tias muaj cov vitamin ntau dhau hauv lub cev, mob taub hau, tsis pom kev, kiv taub hau, convulsions, tsis xis nyob hauv plawv thiab plab tuaj yeem tshwm sim. Cov tsos mob ntawm qhov tsis muaj tocopherol yog qhov txo qis hauv kev sib deevKev ntshaw, kev coj khaub ncaws tsis zoo hauv cov poj niam thiab txo cov phev ntau lawm hauv cov txiv neej, tsis muaj zog thiab tsis txaus siab, qhov tsos ntawm "senile" hnub nyoog me me ntawm daim tawv nqaij, cov leeg nqaij dystrophy.
Cov khoom noj muaj vitamin E muaj xws li zaub roj, butter, khoom noj siv mis, nqaij qaib qe, zaub paj, zaub qhwv, cereal germ, siab, nqaij, tag nrho cov nplej. Cov koob tshuaj txhua hnub rau cov neeg laus yog 8-20 mg, rau cov menyuam yaus txog ib xyoos - 3-4 mg, los ntawm ib xyoos mus rau peb xyoos - 6 mg, los ntawm plaub mus rau kaum xyoo - 7 mg. Qhov xav tau rau cov menyuam yaus hnub nyoog qis dua 11 xyoos hauv cov vitamin yog tib yam li cov neeg laus - 8-10 mg. Cov poj niam cev xeeb tub xav tau 10mg ntawm tocopherol txhua hnub, nce mus rau 12mg thaum pub niam mis.
Cov txheej txheem dab tsi uas vitamin K tswj hwm?
Tus nqi tseem ceeb ntawm cov vitamin rau tib neeg lub cev yog tias nws tiv thaiv los ntshav thiab hemorrhage. Cov tshuaj no yog tsim nyog los xyuas kom meej cov ntshav txhaws. Feem ntau, lub cev synthesizes vitamin K ntawm nws tus kheej, tab sis yog hais tias koj noj nws ntxiv raws li ib feem ntawm ib tug multivitamin, yuav tsis muaj teeb meem.
Tsis tas li, cov khoom tsim nyog rau kev tsim thiab kho cov pob txha, ua kom cov pob txha protein synthesis. Vitamin K koom nrog hauv cov txheej txheem redox thiab pab tiv thaiv osteoporosis.
Txoj kev xav tau niaj hnub tseem tsis tau tsim muaj tseeb, txawm hais tias qhov tseem ceeb ntawm cov vitamin rau tib neeg lub cev yog qhov loj heev. Nyob rau hauv cov ntaub ntawv ntawm ib tug tsis muaj ib yam khoom, hemorrhagic phenomena thiab ua txhaum ntawmnqus cov rog. Cov kws kho mob ntseeg hais tias koj xav tau 60-140 micrograms ntawm vitamin K ib hnub twg, los yog li ntawm 1 microgram ntawm ib tug kilogram ntawm qhov hnyav. Tsis tas li ntawd, cov tshuaj vitamin K tuaj yeem muab tshuaj thaum cev xeeb tub, ua ntej kev phais lossis kev yug menyuam.
Kuv yuav tsum noj cov vitamin D?
Vitamin D yog qhov xav tau tshwj xeeb thaum menyuam yaus. Cov receptors tshwj xeeb uas paub txog cov khoom muaj nyob hauv yuav luag txhua lub cell ntawm tib neeg lub cev, yog li tus nqi ntawm vitamin D tsis tuaj yeem txwv rau qhov tseeb tias nws yog "zoo rau cov pob txha thiab cov hniav." Qib qis ntawm cov tshuaj no ua rau cov hlab plawv, autoimmune, kab mob oncological, cov txheej txheem mob ntev thiab cuam tshuam nrog kev pheej hmoo ntawm kev kis kab mob.
Lub hauv paus tseem ceeb ntawm cov khoom yog lub hnub ci, tab sis lub hnub uas peb tau txais tsis txaus los tswj cov qib vitamin D uas yuav tsum tau muaj nyob hauv cov qe qe, cov khoom noj siv mis, ntses roj, caviar.. Tus nqi ntawm cov vitamin hauv tib neeg kev noj haus tsis txwv rau cov khoom muaj txiaj ntsig ntawm cov tshuaj nws tus kheej - kev siv cov khoom no ua rau lub cev muaj zog nrog lwm cov ntsiab lus tseem ceeb.
Vitamin PP pab tau li cas?
Vitamin PP (nicotinic acid) yog lub luag haujlwm rau kev ua haujlwm ntawm lub plab zom mov: nws txhawb kev tsim cov kua txiv hmab txiv ntoo thiab cov txheej txheem ntawm kev txav ntawm cov zaub mov hauv cov hnyuv. Tsis tas li ntawd, cov tshuaj no koom nrog hauv kev sib txuas ntawm cov tshuaj hormones. Nws deficiency yog tshwm sim los ntawm insomnia, tsis muaj zog,raws plab, dermatitis, apathy, dryness thiab flaking ntawm daim tawv nqaij.
Nrog rau kev noj zaub mov kom zoo, vitamin deficiency tsis hem, vim muaj ntau cov vitamin PP muaj nyob hauv cov khoom siv mis nyuj, ntses, nqaij npuas, txiv lws suav, nplej, buckwheat thiab lwm yam. Thaum kho cua sov, cov tshuaj khaws nws cov txiaj ntsig zoo.
Dab tsi yog multivitamin complexes?
Qhov tseem ceeb ntawm cov vitamins hauv kev noj haus (ua tiav, ntau yam thiab muaj txiaj ntsig) tsis tuaj yeem kwv yees. Cov tshuaj no tseem ceeb heev rau tib neeg lub cev, tab sis qee zaum ib lossis lwm cov vitamin tsis txaus. Tom qab ntawd cov vitamin complexes tuaj yeem cawm tau.
Multivitamins yog cov kev npaj uas suav nrog cov vitamins tseem ceeb tshaj plaws, nrog rau cov zaub mov ntxiv thiab cov organic. Raws li txoj cai, cov complexes muaj cov vitamins A, pawg B, C, D, E, omega-3 fatty acids, nrog rau calcium, magnesium, phosphorus, hlau, thiab lwm yam.
Koj tuaj yeem noj cov tshuaj multivitamin tsuas yog raws li koj tus kws kho mob qhia. Muaj cov vitamin tshwj xeeb npaj rau cov menyuam yaus thiab cov tub ntxhais hluas, cov neeg laus, cov neeg raug kev txom nyem los ntawm qee yam kab mob, cov poj niam cev xeeb tub thiab cov niam laus. Rau cov menyuam yaus, nrog rau cov poj niam nyob hauv txoj haujlwm, cov khoom muaj txiaj ntsig zoo hauv cov khoom tsim nyog yog tsim nyog rau kev loj hlob ntawm lub cev.
