Txhua tus paub txog cov txiaj ntsig kev noj qab haus huv ntawm cov vitamins. Lawv pab peb lub cev ua haujlwm kom zoo, muab peb lub zog, ua kom muaj txiaj ntsig zoo, pab txhim kho kev txawj ntse thiab tiv thaiv qhov tsis zoo ntawm ib puag ncig. Needless hais, cov vitamins ua rau peb noj qab nyob zoo thiab muaj zog.
YVitamins zoo?
Txhua tus paub txoj cai kub no, txij li cov ntaub ntawv no tuaj rau peb thaum yau. Cov niam txiv uas saib xyuas, sim muab lawv tus menyuam tsuas yog qhov zoo tshaj plaws, ua tib zoo mus ze rau tus menyuam txoj kev noj haus, xaiv cov khoom noj uas muaj cov vitamins.
Thiab nws tshwm sim: ib tug neeg nyob nrog kev ntseeg siab tias cov vitamins yog ib qho koob hmoov loj heev. Thiab qhov ntau ntawm lawv, qhov zoo dua. Muaj ib lub tswv yim zoo li no: txhua yam ntsig txog cov tshuaj no yeej muaj txiaj ntsig zoo rau lub cev. Puas yog tiag? Cov kws tshawb fawb hais tias vitamin vitamin strife. Yog hais tias peb tham txog biologically active tshuaj, qhov chaw ntawm uas yog natural khoom, ces, ntawm chav kawm, koj yuav tsis ua mob rau lub cev nrog xws li. Ntxiv mus, cov kws kho mob pom zoo kom suav nrog cov khoom noj uas muaj cov vitamins hauv cov zaub mov kom tau raws li cov kev xav tau niaj hnub ntawm tib neeg lub cev. Lawv qhov tsis muaj nyob hauv lub cev ua rau muaj kev txhim kho ntawm qhov tsis txaus thiab qhov tshwm sim ntawm ntau yam kab mob. Tab sis ib tug yuav tsum tsis txhob mus rau lwm qhov kawg. Muaj ib qho golden axiom nyob rau hauv qhov teeb meem no: ntau tsis txhais hais tias zoo. Kev noj ntau dhau ntawm cov khoom siv roj ntsha tuaj yeem ua rau lub cev tsis muaj tsawg dua li lawv qhov tsis muaj. Tab sis nws tuaj yeem lees paub los ntawm qhov tseeb tias nws nyuaj heev kom tau txais cov vitamins ntau dhau los ntawm cov zaub mov. Ua li no, koj yuav tsum noj tons ntawm zaub mov.
Puas yog cov tshuaj vitamins tib yam li cov tshuaj ntuj?
Lwm yam yog hluavtaws derivatives. Xws li cov vitamins rau tib neeg lub cev yog cov khoom txawv teb chaws. Yog tias koj ua tib zoo kawm lawv cov muaj pes tsawg leeg, koj tuaj yeem pom qhov tseeb hauv qab no: nyob rau hauv cov ntsiab lus ntawm cov vitamin complex, ntau cov tshuaj lom neeg lom neeg muaj nyob rau hauv ntau zaus ntau dua li lawv cov kev xav tau niaj hnub. Tsis tas li ntawd, cov khoom siv hluavtaws sib txawv ntawm lawv cov natural counterparts thiab muaj cov khoom sib txawv. Qhov no yog vim muaj qhov tshwm sim uas cov kws tshawb fawb hu ua isomerism. Ob yam khoom uas muaj cov tshuaj tib yam nkaus xwb tab sis txawv hauv cov qauv yuav muaj cov khoom sib txawv thiab, vim li ntawd, muaj qhov sib txawv ntawm kev ua haujlwm. Paub qhov tseeb no, koj yuav xav tsis thoob txog cov lus nug: cov vitamins los ntawm lub tsev muag tshuaj puas tsim kev puas tsuaj rau kev noj qab haus huv?
Kuv puas yuav tsum ntseeg qhov kev tshaj tawm?
cov tuam txhab lag luam tau thov hauv lawv cov lus tshaj tawm tias los ntawm kev noj lawv cov khoom, peb thiab peb cov menyuam yuav noj qab haus huv, zoo nkauj thiab ntse.
Nyob rau hauv Russia, kev lag luam sawv cev rau hom hluavtawsvitamins, tsuas yog overflows nrog kev. Thiab qhov no tsis yog xwm txheej, vim tias muaj kev xav tau ntau ntxiv rau hom tshuaj no. Russia tam sim no tab tom ntsib cov vitamin boom tiag tiag, thaum txhua tus tib neeg vam meej tau nug txog cov txiaj ntsig ntawm cov tshuaj vitamins.
Cov lus tseeb txog cov vitamins
Hais rau lo lus nug: "Lub tsev muag tshuaj cov vitamins puas tsim kev puas tsuaj?" niaj hnub kev tshawb fawb ntseeg siab teb: kev siv cov tshuaj synthesized yam tsis muaj kev kho mob rau qhov no tsis tsuas yog tsis muaj txiaj ntsig, tab sis kuj tuaj yeem ua rau muaj kev puas tsuaj rau kev noj qab haus huv. Cov lus no yog los ntawm kev tshawb fawb txog kev tshawb fawb loj uas muaj ntau tus neeg.
Cov kws tshawb fawb pom dab tsi?
Raws li qhov txiaj ntsig ntawm cov kev tshawb fawb no, uas tau ua los ntawm cov kws tshaj lij European, tau pom qhov tseeb hauv qab no:
- Synthetic beta-carotene ua ke nrog vitamin A tuaj yeem ua rau muaj kev pheej hmoo tuag los ntawm kev mob plab hnyuv los ntawm 30%.
- Tib koom ua ke beta-carotene, ua ke nrog cov vitamin E, nce kev pheej hmoo ntawm kev mob qog noj ntshav los ntawm 10%.
- Tsis muaj qhov tsis muaj vitamin E hauv lub cev, tab sis nws qhov me me tshaj ua rau qaug zog, mob taub hau, qhov muag tsis pom kev thiab cov leeg nqaij.
- Tsis tas li, tsis muaj qhov tsis txaus ntawm cov vitamins H, B 3, thiamine, pyridoxine, folic acid thiab choline tau kuaj pom. Txawm li cas los xij, lawv cov tshuaj ntau dhau tuaj yeem ua rau lub cev puas tsuaj loj. Piv txwv li, hypervitaminosis ntawm pyridoxine ua rau muaj teeb meem loj ntawm tib neeg lub paj hlwb: nwsneuropathy, tsis hnov tsw, leeg atony.
- 20 mg ib hnub ntawm hluavtaws beta-carotene tsub kom qhov mob plawv tsis ua hauj lwm los ntawm 13% thiab mob ntsws cancer los ntawm 18%.
- nce qib ntawm cov vitamin C ua rau cov phab ntsa vascular ntawm cov hlab ntsha ntawm lub hlwb thiab tuaj yeem ua rau atherosclerosis.
- Vitamin C ua ke nrog tshuaj aspirin feem ntau ua rau mob plab thiab mob plab.
- Kev noj ntau dhau ntawm cov vitamins-soluble fatty acids (E, A, D, K) ua rau muaj kev tsis haum, migraines thiab lub raum pob zeb.
- Ntau cov vitamin PP ua rau muaj kev cuam tshuam ntawm lub plab hnyuv, ua rau cov kab mob hawb pob ua rau mob hawb pob, nce cov ntsiab lus ntawm uric acid hauv cov ntshav.
- Hypervitaminosis ntawm vitamin A tuaj yeem ua rau pom kev tsis pom kev loj, kev ua haujlwm ntawm lub plab zom mov, tus menyuam hauv plab tuag thiab lwm yam kev ua haujlwm tsis zoo hauv lub cev ntawm tus poj niam cev xeeb tub.
- Ntau cov vitamin B1 tuaj yeem ua rau tshee, tshee, ua xua, o thiab ua kom mob herpes.
- Vitamin B overdose2 ua rau dermatitis thiab loog.
- Kev noj ntau dhau ntawm cov vitamin E ua rau muaj kev pheej hmoo ntawm thrombosis thiab ntshav siab, plab hnyuv ua haujlwm tsis zoo nrog raws plab thiab dysbacteriosis.
- Vitamin B ntau dhau 12 yuav tshwm sim hauv cov tawv nqaij ua pob khaus.
- Folic acid, noj yam tsis muaj kev ntsuas, ua rau muaj kev fab tshuaj, cuam tshuam ntawm plab hnyuv, thiab ua rau pw tsaug zog loj.
- Vitamin ntau dhauB15 provokes arterial hypertension.
- Vitamin D noj ntau dhau tuaj yeem ua rau khaus, plab zom mov, nqhis dej tsis txaus, tsis muaj zog, tso zis ntau zaus, calcium deposits hauv cov hlab ntsha ntawm tag nrho lub cev.
Tom qab nyeem cov lus xaus no ntawm cov kws tshawb fawb, kev tsis ntseeg txog seb cov vitamins hluavtaws puas yuav tsum raug tshem tawm tag nrho. Txawm li cas los xij, qhov ntim ntawm lawv cov kev tsim khoom lag luam tsis yog txo qis, nrog rau kev thov. Koj yuav tsum tsis txhob dhau los ua neeg raug tsim txom los ntawm kev lag luam uas cuam tshuam, koj yuav tsum xav txog kev noj qab haus huv ntawm koj tsev neeg.
Cov vitamins twg zoo tshaj rau tib neeg?
Cov kws tshawb fawb hais tias txhua tus neeg xav tau cov vitamins yog ib tus neeg thiab nws tsis tuaj yeem ua rau lawv txaus siab nrog ib qho, tshwj xeeb tshaj yog cov tshuaj tsim tawm. Cov qauv tshwj xeeb ntawm cov tshuaj lom neeg lom neeg lom zem thiab lawv cov kev sib xyaw ua ke yog qhov yooj yim tsis yooj yim sua kom rov ua dua tshiab.
Qhov xaus qhia nws tus kheej: cov vitamins zoo tshaj plaws rau tib neeg lub cev muaj nyob hauv cov khoom noj uas ntuj nws tus kheej muab rau peb. Biologically active tshuaj nyob rau hauv tej yam ntuj tso khoom yog ib txwm nrog ib tug tag nrho cov pab pawg neeg ntawm active cov khoom xyaw uas ua rau lawv zoo tshaj assimilation los ntawm tib neeg lub cev. Tias yog vim li cas qhov kev ua tau zoo ntawm cov vitamins ntuj yog ntau dua li cov tshuaj counterparts. Qhov chaw zoo tshaj plaws ntawm cov tshuaj lom neeg lom neeg rau tib neeg yog zaub mov. Cov vitamins muaj nyob hauv nws paub lub cev thiab tau nqus tag nrho yam tsis muaj kev phom sij rau nws.
Meaningcov vitamins hauv tib neeg lub neej
Lub luag haujlwm ntawm cov vitamins hauv tib neeg lub neej yog qhov zoo heev. Cov qauv microscopic tswj tag nrho cov txheej txheem tseem ceeb ntawm qib cellular. Raws li qhov tshwm sim, cov txheej txheem ib txwm ua rau kev tsim ntawm tag nrho cov qauv tsim thiab kev tswj hwm ntawm cov metabolism tau ua tiav.
Kev ua haujlwm ntawm cov vitamins hauv tib neeg lub cev
Txhua tus ua haujlwm tshwj xeeb hauv lub cev:
- Vitamin A (axerophthol, retinol) yog lub luag haujlwm rau kev loj hlob, tawv nqaij mob thiab tiv thaiv tib neeg.
- Vitamin B1 tswj kev ua haujlwm ntawm cov leeg, lub hauv nruab nrab thiab lub paj hlwb peripheral, yog ib qho tseem ceeb ntawm cov enzymes, tswj cov metabolism ntawm carbohydrates thiab amino acids.
- Vitamin B2 (riboflavin) yog lub luag haujlwm rau kev loj hlob ntawm tes thiab rov tsim dua tshiab, tswj cov metabolism ntawm cov protein, rog thiab carbohydrates, txhawb kev pom.
- Vitamin B3 (pantothene) koom nrog hauv tag nrho cov txheej txheem metabolic, yog ib feem ntawm cov enzymes digestive.
- Vitamin B6 (pyridoxine) yog lub luag haujlwm rau amino acid thiab lipid metabolism.
- Vitamin B12 (cyanocobalamin) yog lub luag haujlwm tswj hwm cov ntshav tsis zoo, koom nrog kev sib txuas ntawm nucleic thiab amino acids, pib cov metabolism ntawm cov rog thiab carbohydrates, thiab tswj kev zom zaub mov. thiab nervous systems.
- Vitamin C yog lub luag haujlwm rau kev tiv thaiv kab mob thiab cov hlab ntsha elastic, nws muaj txiaj ntsig zoo rau lub hauv paus paj hlwb, kev ua haujlwm ntawm cov qog endocrine thiab yog oncoprotector.
- Vitamin D yog lub luag haujlwm rau cov metabolism thiab nqus calcium thiab phosphorus hauv tib neeg lub cev, tiv thaiv kev loj hlob ntawm rickets.
- Vitamin E (tocopherol) yog lub luag haujlwm rau kev ua haujlwm ntawm tib neeg lub cev xeeb tub. Tswj cov protein thiab lipid metabolism, oxygen mov rau cov ntaub so ntswg, prolongs cov hluas ntawm tag nrho cov ntaub so ntswg lub cev. Raws li lub ntuj antioxidant, khaws cov peev xwm ntawm retinol.
- Vitamin PP (niacin) tswj cov enzyme kev ua haujlwm, cov metabolism hauv cov protein thiab cov roj cell sib pauv, lub hlwb ua haujlwm thiab kev zom zaub mov.
Yuav ua li cas thiaj paub qhov tsis muaj cov vitamins hauv lub cev?
Vitamins yog qhov tshwj xeeb heev. Rau txhua yam ntawm lawv hom muaj xws li ib tug neeg lub tswv yim raws li ib tug niaj hnub yuav tsum tau. Cov nyiaj no yog qhov tsim nyog rau tib neeg lub cev kom ua haujlwm zoo. Nrog ib tug tsis muaj peev xwm, qhov tshwm sim ntawm hypovitaminosis tshwm sim, nrog ib tug tshaj - hypervitaminosis. Dab tsi cov vitamins tsis muaj nyob rau hauv lub cev feem ntau qhia los ntawm kev tshwm sim sab nraud: cov plaub hau, tawv nqaij, rau tes, mucous daim nyias nyias, nrog rau kev quav tshuaj rau tej yam khoom noj.
Cov tsos mob ntawm vitamin deficiency
Cov cim hauv qab no yuav qhia txog qhov tsis muaj cov vitamins:
- Pleev ntawm daim tawv nqaij thiab lawv tev, plaub hau poob, tsis qab los noj mov qhia tias tsis muaj biotin.
- qaug zog, anemia, kiv taub hau thiab qaug zog qhia tias muaj vitamin B tsis txaus 12.
- Nquag tshwm sim ntawm cov kab mob ua pa hnyav thiab mob ua pa ntawm cov kab mob ua pa, ua rau cov hlab ntsha muaj zog ntxiv qhia tias tsis muaj ascorbic acid.
- Kev ntxhov siab ntau ntxiv thiab mob taub hau tuaj yeem qhia tias tsis muaj vitamin B tsis txaus 6.
-
dab tsi cov vitamins uas ploj lawm Cov teeb meem ntawm daim tawv nqaij ntawm cov kab nrib pleb thiab pob khaus qhia tias tsis muaj vitamin B 2;
- Ntshai qab qab thiab pw tsaug zog, o thiab mob plawv tuaj yeem yog vim tsis muaj vitamin B 1.
- tsis pom kev, pob khaus thiab tawv nqaij qhuav, txo kev tiv thaiv, plaub hau tsis zoo tuaj yeem tshwm sim vim tsis muaj retinol.
- ntshav txhaws thiab qhov txhab kho qhov txhab qhia tias tsis muaj vitamin K.
- Vitamin D, qhov tsis muaj uas qhia tau hais tias muaj kev ntxhov siab thiab qaug zog, kuj tseem ceeb heev rau lub cev.
Los ntawm cov cim no, koj tuaj yeem suav cov vitamins tsim nyog thiab kho cov zaub mov. Tab sis nws tsim nyog nco ntsoov tias tsuas yog ib tus kws kho mob tuaj yeem kuaj tau qhov no.
Vitamin Chart
Hauv qab no yog ib lub rooj ntawm cov vitamins, uas qhia lub npe (tsim npe thiab npe tsis tseem ceeb), qhov xav tau txhua hnub rau cov khoom no rau tib neeg lub cev thiab cov khoom noj uas muaj ntau tshaj plaws. Cov khoom tuaj yeem yog zaub thiab tsiaj keeb kwm. Tsis tas li ntawd nco ntsoov tias cov vitamins tau muab faib ua rog-soluble thiab dej-soluble. Cov ntaub ntawv no muaj txiaj ntsig zoo thaum koj paub tseeb tias cov vitamins twg uas ploj lawm. Cov lus no yuav muaj txiaj ntsig zoo rau kev kho cov khoom noj khoom haus thiab suav cov khoom noj txhua hnub.
| Npe |
yam ntxwv (F - fat soluble, W - dej soluble) |
nyiaj pub dawb txhua hnub need, MG |
Cov khoom noj twg muaj | |
|
A1 A2 |
Retinol Dehydroretinol |
F | 900mg | Y Ntses roj, butter, qe qe, tsev cheese, cheese, daim siab, hlwb, lub plawv. Cov kua txob liab thiab ntsuab, apricots, taub dag, rowan, blackcurrant, rosehip, hiav txwv buckthorn, tshuaj ntsuab, carrots |
| B1 | Thiamin | B | 1.5mg | Nyiaj teb, cereals, whole grain breads, legumes, bran, sprouted grains, ceev, apricots, beets, qos yaj ywm, dos, radishes, cabbage, spinach. Nqaij, mis nyuj, poov xab, qe |
| B2 | Riboflavin | B | 1.8mg | siab, qe, mis nyuj, poov xab. Legumes, rosehips, nplooj zaub, spinach, apricots, kale, txiv lws suav, nplooj zaub |
| B3 (RR) |
Niacin Niacin Nicotinic Acid Y Ncotinamide Ncotinamide |
B | 20mg | siab, qe, raum, ntses, nqaij, khoom noj siv mis. Zaub tshiab, nceb, legumes |
| B6 | YPyridoxine | B | 2mg | Qe, nqaij, ntses. Legumes, nplej, ceev, qos yaj ywm, cabbage, carrots, citrus txiv hmab txiv ntoo, strawberries, cherries |
| B12 | YCyanocobalamin | YEnzyme Vitamins B | 3mg | daim siab, ntses, cheeses, mis nyuj, nqaij ntses, nqaij ntses, nqaij |
| B | 90mg | Yuav luag txhua cov txiv hmab txiv ntoo thiab zaub tshiab: kua txob liab thiab ntsuab,hiav txwv buckthorn, citrus txiv hmab txiv ntoo, currants, raspberries, zaub ntsuab, zaub qhwv, qos yaj ywm thiab ntau lwm yam | ||
| D |
Lamisterol Ergocalciferol Cholcalciferol Dehydrotachysterol |
F | 10-15mg | Ua rau ntawm daim tawv nqaij nyob rau hauv kev cuam tshuam ntawm UV rays. Hauv cov khoom: ntses roj, qe, siab, mis nyuj |
| E | YTocopherols | F | 15mg | Nyiaj teb, qe, siab, mis nyuj. Cov roj zaub tsis zoo: paj noob hlis, paj noob hlis, taum pauv, thiab lwm yam.; cereal thiab taum sprouts, kale, spinach, txiv lws suav |
Cov lus no yuav pab tau zoo rau kev kho cov khoom noj thiab suav cov khoom noj txhua hnub.
Siv qhov xaus
Tom qab nyeem tsab xov xwm no, koj tuaj yeem kos koj tus kheej qhov kev txiav txim siab seb cov vitamins los ntawm lub tsev muag tshuaj puas tsim kev puas tsuaj rau tib neeg lub cev. Tam sim no koj tuaj yeem nkag siab txog cov txiaj ntsig ntawm cov tshuaj lom neeg lom neeg. Nyob rau hauv lo lus nug ntawm dab tsi vitamins ib tug neeg xav tau: ntuj los yog hluavtaws, kev vam meej tib neeg tau ntev dotted lub "thiab". Nws yog lub sij hawm rau peb saib xyuas peb kev noj qab haus huv tiag.
Lub sijhawm ua lub neej kom puv nkaus
Lub luag haujlwm ntawm cov vitamins hauv lub neej ntawm tib neeg lub cev tsis tuaj yeem kwv yees ntau dhau. Noj ntau yam thiab tag nrho, ib tug neeg yuav zoo tau txais txhua hnub yuav tsum tau ntawm tag nrho cov tseem ceeb yam tseem ceeb. Thiab qhov no, nyob rau hauv lem, txhais tau hais tias lub cev yuav ua hauj lwm kom raug. Lub xeev ntawm kev noj qab haus huv yuav zoo siab, lub siab yuav zoo heev. Nws yuav muab lub siab tshiab - lub neej,puv xim.
