Mafuta-sungunuka mavitamini - moyo thandizo

Anthu amadziwa kuti chitukuko mwachibadwa, kukula msinkhu, ndi moyo popanda thupi la chakudya, mafuta, mapuloteni n'zofunika wapadera mankhwala. dzina analandira okha mu 1911 kuyamika K.Funku wasayansi, anayambitsa mawu akuti "vitamini" kutanthauza "zamoyo". Dzina limeneli molondola akuganizira zomwenso awo, monga zinthu zothandiza amathandiza kuti kuli wonse wa zamoyo zonse, kuyambira ndi zamoyo losavuta anthu ndi nyama. Koma zimenezi ndi chidwi amene akulemba za madzi sungunuka ndi mavitamini mafuta-sungunuka chabe. M'nkhani ino tikambirana mwatsatanetsatane mitundu ya mavitamini mafuta-sungunuka, zimene amachita ndipo pamene anapeza.

Malinga ndi chikhalidwe mankhwala a magulu awiri aakulu a mavitamini akhoza kuwasiyanitsa - madzi sungunuka ndi mafuta-sungunuka. The zili mavitamini madzi sungunuka ayenera limabwezeretsa tsiku. Koma mavitamini mafuta-sungunuka angathe kudziunjikira ku zamoyo zina, makamaka chiwindi, ndi kuchepa anamasulidwa ake ndi kupanga vuto ndi. Zimakhala anthu mavitamini sungunuka chakudya zomera ndi nyama chiyambi.

mavitamini mafuta-sungunuka ndi kuperekedwa mu mitundu zotsatirazi:

Vitamini A (retinol), monga antioxidant mphamvu kubweza physiologic ukalamba ndondomeko, bwino masomphenya, ndipo makamaka madzulo mtundu, kumapangitsa minofu latsopano kukula ndi kugawikana maselo, ndi zotsatira zabwino pa ntchito ya ubereki, amathandiza yachibadwa mucous nembanemba ndi khungu. Komanso timapitiriza chitetezo chokwanira ndi kukaniza kuti poizoni zina ndi ziphe.

Ndi wopanda retinol anati kuphwanya mantha dongosolo ntchito, chimbudzi ndi kupuma, thupi kukana madontho, kukula kubweza pansi, akutsikira pa acuity zithunzi.

Lalikulu zedi, vitamini A opezeka mu chiwindi, mafuta, dzira loyera. Zomera ali kuloŵedwa wake - carotene, lomwe lili kukhala zofunika vitamini A. ambiri Wake mu kaloti, apricots, dzungu, wobiriwira.

Vitamini E (tocopherol). Zikuoneka antioxidant chidwi kuti kubweza ukalamba, komanso zofunikira ku akatundu akulu, kuteteza kutopa, kuti normalization wa kagayidwe mapuloteni, opambana Kukula kwa mwana wosabadwayo ndi mimba. Iwo ali ubwino hematopoietic ziwalo, ziwalo zoberekera, bwino matenda a khungu.

Losowa vitamini m'kukoma akulu dystrophy, kutopa.

Ambiri tocopherol ali masamba mafuta, makamaka chimanga ndi soya, nyongolosi tirigu, mazira, chiwindi, batala, nandolo wobiriwira, letesi ndi kabichi.

Vitamini K (phylloquinone) ali antimicrobial, analgesic, antibacterial, ndipamene prothrombin, kuwongolera magazi clotting, kumalimbikitsa m'mimba rhythmic contractions.

The sangathe akuwonekera phylloquinone kusokonezeka kwa m'mimba molimba kuchiritsa mabala, magazi pamene akutsuka ndi mphuno, mikwingwirima chiyambi osadziwika.

zachilengedwe a vitamini K ali nettle, kaloti, nandolo, algae, mazira, livers, parsley ndi sipinachi. Vitamini K ndi pang'ono apanga ndi microflora wathanzi m'mimba.

Vitamini D (calciferol), umatchedwanso "dzuwa vitamini" chifukwa cha mphamvu yake kuti apanga mu thupi la munthu poyera kuti dzuŵa.

Calciferol wofunikila kuloŵerera akadakwanitsira wa phosphorous ndi calcium m'matumbo. akusowa ake akuwonekera tsitsi Chimaona ndi misomali, mano.

Magwero waukulu vitamini E - chiwindi nyama ndi nsomba, amadyera, mbande chimanga (rye chimera, tirigu nyongolosi), yisiti Brewer a, mazira, batala, mkaka.

Mafuta-sungunuka mavitamini, zosowa tebulo:

vitamini A

akulu 800-1000mkg;

ana 400mkg.

vitamini D

akulu 2,5mkg;

10mkg ana.

vitamini K

akulu 60-80mkg;

ana 5-30mkg.

vitamini E

wamkulu 8-10mg;

ana 3-7mg.