AMAVITHAMINI ANCIBILIKISA AMANZI: ITAFULA NENCAZELO - IZINDLELA NEZINDLELA ZOKWELASHWA

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Amavithamini ayisigaba esikhethekile sezinto eziphansi zamaseli ephansi, iningi lawo ezingeke zakhiwe ngumzimba womuntu, ngakho-ke isidingo sazo singasuthiswa kuphela ngokusebenzisa izinhlobo ezithile zemikhiqizo, kanye nazo zonke izinhlobo zezithasiselo ze-bioactive kanye ne-multivitamin.

Amavithamini ahlukaniswa ngokusekelwe emandleni abo okuqhafaza emanzini noma emafutheni.

Amavithamini ancibilika emanzini futhi avela ekudleni aqonde egazini aye abizwa ngokuthi ancibilikayo amanzi.

Izakhiwo ze-Physicochemical of Vitamin Soluble Vitamin

Izici eziyisikhombisa eziyisisekelo zamavithamini anyibilikiswa amanzi ziyaziwa. Bakwazi:

Kulula ukuncibilika emanzini.
Ukungeneka ngokushesha egazini kusuka ezingxenyeni ezihlukene zamathumbu amakhulu namancanengokuphelele hhayi ukunqwabelana ngezicubu noma ezithweni zomzimba womuntu, ngakho-ke, kunesidingo sokudla kwabo kwansuku zonke ngokudla. Okuhlukile kulo mthetho yi-Vitamin B12, efakwa kuphela lapho kukhona into ekhethekile yamaprotheni eyenziwe ngamangqamuzana esisisu. Ngokusho kocwaningo lwakamuva kumithamo ephezulu, ukufakwa kwale vithamini egazini kungenzeka ngaphandle kokubakhona kweCastle factor. Amaphilisi we-cyanocobalamin athathwa njalo anganikeza leli zinga.
Ukungena emzimbeni womuntu ingxenye enkulu kakhulu evela kumikhiqizo yezitshalo. Ngasikhathi sinye, amavithamini amaningi eqembu ancibilikiswa amanzi aqukethwe emikhiqizweni yemfuyo ngamanani amakhulu kakhulu kunokudla kwezitshalo.
Kukhishwe ngokushesha emzimbeni womuntu, ngaphandle kokuhlala isikhathi eside ngaphezulu kwezinsuku ezimbalwa.
Yenza kusebenze isenzo kwamanye amavithamini. Ukuntuleka kwabo kuholela ekunciphiseni komsebenzi wezinto eziphilayo wamavithamini amanye amaqembu.
Ukweqiwa kwama-vithamini ancibilikiswa amanzi awukwazi ukuphazamisa umzimba, ngoba konke okweqile kwabo kuphuka ngokushesha noma kukhululwe emchameni. Imiphumela emibi ye-overdose yamavithamini ancibilikiswa amanzi ayivelakancane.
Isebenza ngokukhethekile ngenxa yokungezwa kwezinsalela ze-phosphoric acid.

Yini amavithamini akha iqembu lamanyibilikisi amanzi?

Iqembu lamavithamini ancibilikiswa amanzi liqukethe:

I-Thiamine (i-Antineuritic Vitamin B1).
URiboflavin (Vitamin B2).
I-Nicotinic acid (i-antipellagric vitamin PP noma i-B3).
I-Pantothenic acid (Vitamin B5).
I-Pyridoxine (anti-dermatitis Vitamin B6).
I-Folic Acid (i-Antianemic Vitamin B9).

ICyanocobalamin (Vitamin B12).
I-Biotin (i-antiseborrheic Vitamin H noma i-B8, okuyisivinini sokukhula kwamagciwane, isikhunta nemvubelo).
I-Ascorbic Acid (i-Anticorbut Vitamin C).
I-Bioflavonoids (Vitamin P).
I-Carnitine (Vitamin T noma B11).

Izici ezijwayelekile zamavithamini ancibilikiswa amanzi

Amavithamini we-B

Vitamin B1

Elinye igama lale nto equkethe isibabule, ngendlela yayo emsulwa equkethe amakristalu angenawo umbala akhipha iphunga lomvubelo - thiamine.

Izinga lansuku zonke le-thiamine liqukethe ku-200 amagremu engulube

Ukubaluleka okukhulu kwe-thiamine kwe-thiamine ukulamula kwayo ku-carbohydrate metabolism. Ukushoda kwaso kuholela ekufakweni okungaphelele kwama-carbohydrate nokwanda emzimbeni womuntu we-pyruvic kanye ne-lactic acid - imikhiqizo esezingeni eliphakathi le-carbohydrate metabolism.

U-Thiamine ungumhlanganyeli obalulekile we-protein metabolism.
I-metabolism yamafutha ayikho ngaphandle kwawo, ngoba iyisakhi esibalulekile ekukhiqizweni kwamafutha acid.
Kuthuthukisa ukusebenza kwezitho zokugaya, kusiza isisu ukuthi kusheshise kakhulu ukuphuma kwezinto okukuqukethe.
Ijwayelekile imisebenzi yemisipha yenhliziyo.

Vitamin B2

I-Riboflavin ihlobene ngokuqondile nemibala yemikhiqizo ehlukahlukene: imvelaphi yezitshalo nezilwane.

I-riboflavin emsulwa ibukeka ngokufana ne-yellow-orange powder enambitheka okumunyu. Kunzima ukuncibilikisa emanzini futhi kubhujiswa kalula ngokukhanya okukhanyayo.

I-microflora yesisu somuntu iyakwazi ukuhlanganisa i-riboflavin. Uma sekukhona emzimbeni womuntu kanye nokudla, i-riboflavin iguqulwa ibe yizinto ezisebenza ngokuphila - ama-coenzymes, okuyizakhi zama-enzyme zokuphefumula. Umsebenzi wezinhlelo ze-enzyme ezilawula izinqubo ze-oxidative kanye zokunciphisa awuphelele ngaphandle kwe-riboflavin.

IVithamini B2 ivame ukubizwa ngokuthi isici sokukhula, ngoba ngaphandle kwayo zonke izinqubo zokukhula azicabangi.
Ngisho namafutha, noma amaprotheni, noma i-carbohydrate metabolism angakwazi ukwenza ngaphandle kwale vithamini.
I-Riboflavin ithuthukisa ukusebenza kwezitho zombono. Ngenxa yalokho, ukunyuka ngokwezifiso okumnyama kuyanda, ukuqonda kombala kanye nombono wasebusuku kuyathuthuka.
Ukuhlangabezana nesidingo sansuku zonke se-riboflavin, ungadla amaqanda amathathu.

Vitamin B3

Ngendlela yayo emsulwa, i-nicotinic acid iyi-ketshezi ephuzi evele kahle emanzini futhi ingabhideki ngaphansi kwethonya lomoya-mpilo nomoya wasemkhathini.

Inhloso eyinhloko yomzimba we-nicotinic acid ukulawula ukusebenza kohlelo lwezinzwa, ukwehluleka kwalo okungaholela ekwakhiweni kwesikhumba kanye nezinye izifo eziningi.

Ngesikhathi sokusebenzisana kwe-nicotinic acid ne-thyroxine, i-coenzyme A yenziwe.
IVitamin B3 inemiphumela ezuzisayo kwizindlala ze-adrenal. Ukuntuleka kwayo kungaphazamisa ukukhiqizwa kwama-glycocorticoids, akhuthaza ukubola kwamaprotheni kanye nokwakheka kwama-carbohydrate.
I-Nicotinic acid ikhiqizwa yi-microflora yesisu somuntu.
Isidingo sansuku zonke sevithamini B3 siyakwazi ukwenza ucezu lwewundlu lama-gramu ayi-200.

Vitamin B6

I-Pyridoxine ibandakanyeka cishe kuzo zonke izinhlobo zemetabolism.
Vitamin B6 ngumhlanganyeli osebenzayo ku-hematopoiesis.
Okuqukethwe okuphezulu kwale vithamini ekudleni kungakhuphula i-acidity futhi kuthuthukise ukucasha kwesisu.
Ukuntuleka kwe-vithamini B6 kungavusa ukuqina kwesibindi i-hepatosis.
Izinga le-pyridoxine lansuku zonke liqukethe amagremu angama-200 ommbila omusha noma ku-250 g yenkomo.

Vitamin B8

IVithamini B8 ingena emzimbeni hhayi kuphela ngokudla, kodwa futhi ngenxa yenqubo ye-biosynthesis yemvelo eyenzeka emathunjini.

Iningi le-biotin likukilo lweqanda lenkukhu. I-yolks ezi-4 ziyakwazi ukwanelisa isidingo sazo nsuku zonke.

Izinhlayiya ze-Biotin zingumzimba obunjwe ngenaliti, zincibilikiswa kakhulu emanzini, futhi zimelana nokushisa, ama-asidi nama-alkali.
Ijwayelekile ukusebenza kohlelo lwezinzwa.
Kuhileleke ku-lipid metabolism.
Ngokuntuleka kwe-biotin, isikhumba siba buthaka futhi somile.

Vitamin B9

Amakristalu e-orange-orange folic acid kunzima ukuwaqeda emanzini, esaba ukuvezwa ukukhanya okukhanyayo nokushisa.
IVitamin B9 ibamba iqhaza ngokuqinile ekwakhekeni kwama-nucleic nama-amino acid, ama-purines ne-choline.
Iyingxenye yama-chromosomes futhi ikhuthaza ukuzalwa kabusha kweseli.
Kuthuthukisa i-hematopoiesis, ikhuthaza ukwanda kwenani lamaseli amhlophe egazi.
Isiza i-cholesterol ephansi.

Imikhiqizo yokudla iqukethe inani elincane le-vithamini B9, ngakho-ke ukushoda kwayo kuklanyelwe ukwakheka kwalokho okwenziwe yi-microflora yamathumbu ayo.

Amaqabunga ambalwa nje wesaladi noma i-parsley entsha anganikeza umzimba umthamo wansuku zonke uvithamini B9.

Vitamin B12

Amakristalu ayo abomvu asesimweni sezinaliti noma zeprisi.
Ngokukhanya okukhanyayo, kulahlekelwa izakhiwo zayo.
Inomphumela we-antianemic.
Ihlanganyela ekwakhiweni kwama-purines nama-amino acid.
Ithinta umzimba wamaprotheni.
Ishukumisa ukukhula komzimba wengane, inomphumela oqinisayo jikelele.

Amavithamini e-B anquma impilo yomuntu. Ukuntuleka kwabo kuphetha ngokuthi amavithamini amaqembu asele alahlekelwa yizinto zawo eziningi ezizuzisayo.

Vitamin C

I-White crystalline powder enokunambitheka kwe-acid, i-soluble emanzini. Ngesikhathi sokwelashwa okushisa, kubhujiswa cishe ngokuphelele. Ayimelani nokugcinwa isikhathi eside, ukuvezwa ukukhanya kwelanga nomoya wasemkhathini.

Ukubaluleka okuyinhloko kwebhayoloji kuhlotshaniswa nezinqubo ze-redox.

Ihlanganyela kumaphrotheni metabolism. Ukushoda kwaso kuholela ekwehleni kokusetshenziswa kwamaprotheni ngumzimba womuntu.
Iqinisa izindonga zama-capillaries, ngenkathi igcina ukuqina kwawo. Ukuntuleka kwe-ascorbic acid kuholela ekuqhekekeni kwama-capillaries kanye nokuthambekela kokopha.
Ngokuqukethwe kwayo okuphezulu, ukwanda kokusebenza kokuqina kwesibindi kuyabonakala.
Okudinga kakhulu amavithamini C yizindlala zesistimu ye-endocrine. Ngokuphakeme ngokulinganayo kunesidingo saso kulwelwesi lwangaphakathi.
Kuvimba ukwakheka kwezakhi ezinobuthi emzimbeni womuntu.
Uyakwazi ukuvikela emiphumeleni yezinto ezinobuthi eziningi.
Kuyinto antioxidant.

Ukuntuleka kwe-ascorbic acid emzimbeni kwehlisa ukumelana kwayo nemiphumela yobuthi nokutheleleka. Ukuhlangabezana nezidingo zansuku zonke, ungadla i-200 g yama-sitrobheli noma i-100 g yepelepele elimnandi.

Vitamin P

Ixhumana ne-ascorbic acid, ithuthukisa isenzo sayo.
Kuqinisa ama-capillaries, kwehlise ukutholakala kwawo.
Kuthuthukisa ukuphefumula kwezicubu.
Yehlisa umfutho wegazi ezigulini ezinesifo segazi.
Ibuyisela ejwayelekile i-bile secretion nomsebenzi we-adrenal gland.
Ngaphezu kwakho konke i-Vitamin P eku-blackcurrant ne-chokeberry. Imbalwa nje yalezi amajikijolo yanele ukuzihlinzeka ngesimo sansuku zonke se-bioflavonoids.

Vitamin T

Isebenza njengokuhamba kwamafutha acid.
Ihlanganyela ezinhlotsheni ezahlukahlukene zemetabolism.
Kukhuthaza ukushiswa kwamafutha ngokweqile. Kusetshenziswa ezinhlelweni zokunciphisa umzimba.
Ukushaja ngamandla, kukhuthaza ukwakheka kwe-corset kusuka emisipha.
Ngezakhiwo ze-antioxidant, i-carnitine ivikela umzimba ezifweni, ubuthi kanye nama-free radicals.
Njengoba i-carnitine ibhujiswa ngesikhathi sokulashwa okushisa kwemikhiqizo equkethe, ngeke sikwazi ukukuthola ekudleni ngamanani esiwadingayo. Kodwa-ke, iyakwazi ukukhiqiza izinso nesibindi somuntu.

Amavithamini ancibilikisa amanzi: itafula

Vitamin	Inani lansuku zonke	Imithombo eyinhloko
B1	1,2-2,5 mg	Amakhekhe, imvubelo, isibindi
B2	1.5 mg	Amaqanda, okusanhlamvu (i-oat, i-buckwheat), okusanhlamvu okuqhakazile, isibindi
B3	5-10 mg	Imvubelo, okusanhlamvu okumile, amaqanda
B5	9-12 mg	Amaqanda, ubisi, inhlanzi, isibindi, inyama, imvubelo, ama-aphula, amazambane, ukolweni, izaqathi
B6	2-3 mg	Iklabishi, ushizi wasekhishini, imvubelo ye-burwer's, i-buckwheat, isibindi, amazambane, uphizi
H noma B8	0.15-0.2 mg	Peas, amaqanda, i-oatmeal
B9	200 mcg	Izimpaphe zika-anyanisi eziluhlaza, iparsley, ulethisi, isibindi, imvubelo
B12	3 mcg	Isibindi, i-Atlantic herring, i-mackerel, isardine, ushizi we-cottage shizi, amaqanda, inkukhu, inyama yenkomo
C	50-100 mg	Iklabishi, dill neparsley, rosehip eyomile, sitrobheli wasendle, i-currant emnyama
P	Umthamo ngqo awukasungulwa (imvamisa unikeza uhhafu wesilinganiso semfuneko yansuku zonke yevithamini C)	Ama-Gooseberries, ama-blackcurrants, ama-cherries, ama-cranberry, ama-cherries
T	300-1200 mg	Imvubelo, imbewu yesame, ithanga, iwundlu, inyama yamawundlu, inyama yembuzi, inhlanzi, imikhiqizo yobisi, amaqanda