Bukatar jiki na bitamin mai narkewa yana ƙaruwa tare da cututtuka daban-daban, musamman tare da ciwon sukari. Wannan cutar ana saninsa da rikice-rikice na rayuwa, wanda ke haifar da isasshen wadatattun kayan jiki da kyallen takarda da abubuwan gina jiki. Abin da ya sa tare da ciwon sukari, yana da mahimmanci don sarrafa adadin abubuwan yau da kullun na mai don hana ƙarancin su.
- Abubuwan haɗin jikin membrane ne.
- Ya tara cikin gabobin ciki da mai mai kitse.
- Ciki cikin fitsari.
- Wucewar abubuwa suna cikin hanta.
- Rashin ƙarfi yana da ɗan wuya, kamar yadda ake cire su a hankali.
- Yawan shan jini yana haifar da mummunan sakamako.
Akwai ayyuka da yawa waɗanda ke yin a cikin jikin mutum mai narkewa-bitamin mai narkewa. Matsayin su na halitta shine tallafawa membranes cell. Tare da taimakon waɗannan abubuwan, lalacewar fats na abin da ke faruwa kuma yana kiyaye jiki daga tsattsauran ra'ayi.
Babban kaddarorin na bitamin mai-mai narkewa
Abubuwan gina jiki mai narkewa-jiki sun hada da bitamin A, D, E da K.
Duk abubuwan suna da tasirin gaske akan yanayin fatar, gashi da kusoshi, haka kuma suna bayar da gudummawa ga matasa. Haka kuma, dukkanin hadaddun mai mai narkewa yana da abubuwa na musamman da sifofinsu.
Vitamin A (retinol da carotene)
Retinol a cikin nau'ikan esters shine tsarin samfuran dabbobi. Abun kayan lambu da 'ya'yan itatuwa sun hada da carotenoids, wanda a cikin karamin hanjin ya juya zuwa bitamin A. Mafi carotenoids sune lycopene da beta-carotene. Ana tattara waɗannan ƙwayoyin halitta a cikin hanta a cikin adadi mai yawa, wanda ke ba da izinin sake cika adadin ajiyar su na kwanaki da yawa.
- Kirkiro ci gaban kasusuwa.
- Inganta ƙwayar epithelial.
- Functionarfafa aikin gani.
- Rike saurayi.
- Lestananan cholesterol.
- Airƙiri matashi.
- An buƙata don glandar thyroid.
Tushen Vitamin A
- daji na leek (4.2 mg);
- buckthorn teku (2.5 MG);
- tafarnuwa (2.4 MG);
- broccoli (0.39 mg);
- karas (0.3 mg);
- ruwan teku (0.2 MG).
- naman alade, naman sa da hanta kaza (daga 3.5 zuwa 12 MG);
- kifi (1.2 MG);
- kwai (0.4 mg);
- feta cuku (0.4 mg);
- kirim mai tsami (0.3 mg).
Bukatar wannan kashi yana ƙaruwa da matsanancin ƙoƙari na jiki, a lokacin babban tashin hankali mai juyayi, lokacin daukar ciki da kuma tare da cututtuka.
Vitamin D (Calciferol)
Mafi yawa ana cikin abincin dabbobi. Wannan kwayar halitta ta shiga jikin mutum ba wai kawai da abinci ba, har ma lokacin da aka fallasa hasken fitilar ultraviolet akan fata. Bukatar wannan bitamin yana ƙaruwa yayin daukar ciki, tare da menopause, wani wahalar gani ga rana da tsufa. Don sha a cikin hanji, ana buƙatar acid bile da fats.
- Yana hana rickets.
- Ya tattara alli da phosphorus a cikin ƙasusuwa.
- Yana tsayar da shan sinadarin phosphorus da gishiri a cikin hanji.
- Yana karfafa tsarin kasusuwa a jiki.
An bada shawara don shan bitamin D don rigakafi kuma ya haɗa a cikin abincin abinci na yau da kullun waɗanda suke da arziki a cikin wannan kashi.
Ya kamata a lura cewa wannan kwayar halitta mai guba ce, sabili da haka, kada ku ƙetare allurai da aka ba da shawarar, waɗanda sun banbanta ga ƙungiyoyin shekaru daban-daban.
Tushen Vitamin D
- bass na teku, kifin salmon (0.23 mg);
- kwai kaza (0, 22 mg);
- hanta (0.04 mg);
- man shanu (0.02 MG);
- kirim mai tsami (0.02 mg);
- kirim (0.01 mg).
Vitamin E (tocopherol)
Ayyukan halittu na bitamin E sun kasu kashi biyu cikin abubuwa masu guba da abubuwan da ake amfani da su na antioxidant. Wannan fili na kwayoyin halitta yana hana mutuwar kwayoyin halitta ta hanyar cire kitse na kitse a jiki, kuma yana bada damar membranes na kwayoyin halitta suyi aiki ba tare da tsayawa ba. Suna hana haɓakar sel sel cikin jini. Babban kayan tocopherol shine haɓaka kaddarorin tarin bitamin mai mai narkewa a jiki, wanda gaskiya ne ga bitamin A.
Idan ba tare da bitamin E ba, aikin ATP da aiki na yau da kullun na glandon adrenal, gland gland, glandon thyroid da glandon gland yana da wuya. Wannan fili na kwayoyin halitta yana daukar nauyin metabolism na gina jiki, wanda ya zama dole don samuwar tsoka da kuma yadda yake aiki. Godiya ga wannan bitamin, ayyuka suna inganta tsarin haihuwa, kuma rayuwa tana tsawaita. Yana ba da gudummawa ga hanyar al'ada na al'ada kuma ya wajaba don kada yaro ya bunkasa cutar a cikin utero.
Tushen Vitamin E
Asalin dabbobi:
- kifin teku (5 MG);
- squid (2.2 mg).
Asalin Shuka:
- kwayoyi (6 zuwa 24.6 mg);
- tsaba sunflower (5.7 MG);
- bushewar apricots (5.5 MG);
- buckthorn teku (5 MG);
- rosehip (3.8 mg);
- alkama (3.2 MG);
- alayyafo (2.5 mg);
- zobo (2 MG);
- prunes (1.8 MG);
- oatmeal, sha'ir groats (1.7 MG).
Vitamin K (menadione)
Vitamin K a cikin jiki yana da alhakin coagulation na jini, tallafin jirgin ruwa, da samuwar ƙashi. Idan ba wannan wannan ba, aikin koda na al'ada ba zai yiwu ba. Buƙatar wannan kwayar halitta tana ƙaruwa a gaban zubar jini na ciki ko na waje, yayin shiri don tiyata da kuma hawan jini.
Vitamin K yana da alhakin aiwatar da ɗaukar ƙwayar ƙwaƙwalwar ƙwaƙwalwa .. Wannan shine dalilin da ya sa ya zama dole don tabbatar da ayyuka na halitta a cikin tsarin tsarin ciki da gabobin.
Tushen Vitamin K
- nama (32.7 mg);
- kwai kaza (17.5 MG);
- madara (5.8 MG).
- alayyafo (48.2 mg);
- salatin (17.3 mg);
- albasa (16.6 MG);
- broccoli (10.1 mg);
- farin kabeji (0.76 mg);
- cucumbers (0.16 mg);
- karas (0.13 mg);
- apples (0.02 mg);
- tafarnuwa (0.01 MG);
- ayaba (0.05 MG).
Bitamin Rashin Matsala: Tebur
| Suna | Adadin yau da kullun | Babban hanyoyin |
| Vitamin A | 90 MG | tafarnuwa daji, karas, buckthorn teku, tafarnuwa, hanta, kifi, man shanu |
| Vitamin D | Ga yara 200-400 IU, ga mata da maza - 400-1200 IU. | kifin teku, kwai kaza, hanta, man shanu |
| Vitamin E | 140-210 IU | kifin teku, squid, sunflower tsaba, masara, rosehip |
| Vitamin K | 30-50 MG | nama, kwai kaza, madara, alayyafo, salatin, albasa, ayaba |
