BITAMIN-MAI NARKEWA AKAN RUWA: TEBUR DA BAYANI

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Bitamin wani bangare ne na musamman wanda yake karancin kwayoyin halitta mai nauyin kwayoyin halitta, wanda yawancin jikin mutum ba zai iya hada shi ba, don haka ana iya gamsar da bukatun su ta hanyar amfani da wasu nau'ikan samfurori, kazalika da dukkan nau'ikan abubuwan kara kuzari da hadaddun multivitamin.

Ana rarraba bitamin gwargwadon ikonsu na narkewa cikin ruwa ko mai.

Bitamin dake narkewa cikin ruwa kuma suna fitowa ne daga abinci kai tsaye cikin jini an kira su da ruwa mai narkewa.

Abubuwan da ake amfani da su na Jiki a Lafiya na Fitsarin Ruwa na Ruwa

Bakwai abubuwan asali na bitamin mai narkewa-ruwa sanannu ne. Suna iya:

Sauƙaƙa ta narke cikin ruwa.
Cikin hanzari ya shiga cikin jini daga sassa daban-daban na manya da ƙananan hanjigaba daya bawai tara ko dai a kyallen takarda ba ko a jikin jikin mutum, sabili da haka, akwai buƙatar buƙatun abincinsu na yau da kullun tare da abinci. Ban da wannan dokar ita ce bitamin B12, wanda yake a ciki kawai a wurin wani abu na musamman na furotin wanda ke hade da sel na ciki. Dangane da binciken da aka yi kwanan nan a manyan magunguna, shan wannan sinadari a cikin jini yana yiwuwa ba tare da kasancewar abubuwan Castle ba. Allunan cyanocobalamin da aka dauka akai-akai na iya samar da wannan matakin.
Don shigar da jikin mutum don mafi yawan ɓangaren samfuran tsire-tsire. A lokaci guda, yawancin bitamin na rukunin ruwa mai narkewa suna cikin samfuran dabbobi a cikin adadin mai yawa fiye da na abincin shuka.
An fita da sauri daga jikin mutum, ba tare da ya zauna a ciki ba tsawon kwanaki.
Kunna aikin sauran bitamin. Rashinsu yana haifar da raguwa a cikin ayyukan nazarin halittu na bitamin na wasu kungiyoyi.
Yawan adadin bitamin mai narkewa cikin ruwa baya iya rushe jiki, tunda duk abinda suka wuce da sauri ana karye shi ko kuma a cire shi a cikin fitsari. Sakamakon mummunan abin da kwayoyi masu narkewa na ruwa-mai-ruwa ruwa ne ke da wuya.
Yi aiki sosai saboda ƙari na ragowar acid ɗin phosphoric.

Wadanne bitamin suke yin rukuni na ruwa mai narkewa?

Rukunin bitamin na ruwa mai narkewa ya kunshi:

Thiamine (Vitamin Antineuritic B1).
Riboflavin (Vitamin B2).
Nicotinic acid (bitamin antipellagric PP ko B3).
Pantothenic acid (Vitamin B5).
Pyridoxine (bitamin anti-dermatitis vitamin B6).
Folic Acid (Vitamin na B9).

Cyanocobalamin (Vitamin B12).
Biotin (maganin antiseborrheic bitamin H ko B8, wanda yake haɓakar haɓakar ƙwayoyin cuta, fungi da yisti).
Acidorbic Acid (Vitamin Anticorbut Vitamin C).
Bioflavonoids (Vitamin P).
Carnitine (Vitamin T ko B11).

Janar halaye na bitamin ruwa mai narkewa

Bitamin B

Vitamin B1

Wani suna na wannan sinadari mai dauke da sinadarin, a cikin tsarkakakkiyar sa wanda ya kunshi lu'ulu'u mara launi wanda ya haifar da kamshin yisti - madaras.

Adadin yau da kullun na thiamine yana ƙunshe cikin gram 200 na alade

Babban mahimmancin kwayar halitta na thiamine shine tsaka-tsakinsa a cikin metabolism metabolism. Rashin ingancinsa yana haifar da cikakkiyar ƙwayar carbohydrates da tarawa a cikin jikin ɗan adam na pyruvic da acid na lactic - samfuran matsakaici na metabolism metabolism.

Thiamine muhimmiyar rawa ce a cikin tsarin furotin.
Fat metabolism ba shi da shi, tun da yake muhimmin bangare ne na samar da mai mai.
Yana haɓaka aikin narkewa, yana taimaka wa ciki ya hanzarta kwashe abubuwan da ke ciki.
Normalizes aikin ƙwaƙwalwar zuciya.

Vitamin B2

Riboflavin yana da alaƙar kai tsaye da alaƙar samfuran samfurori: duka shuka da asalin dabbobi.

Riboflavin mai tsabta yana da kamannin launin rawaya-orange tare da ɗanɗano mai ɗaci. Zai yi wuya a narke cikin ruwa kuma ana samun sauƙin hallaka cikin haske.

Microflora na hanjin mutum yana da ikon haɓakar riboflavin. Sau ɗaya a jikin mutum tare da abinci, riboflavin an canza shi zuwa abubuwa na biologically - coenzymes, waɗanda sune abubuwan haɗin enzymes na numfashi. Ayyukan tsarin enzyme wanda ke tafiyar da iskar shaye shaye da hanyoyin ragewa ba cikakke ba tare da riboflavin.

Vitamin B2 mafi yawanci ana kiranta abubuwan haɓaka, tunda ba tare da shi dukkanin matakan girma ba a iya yin tunani.
Ba mai kitse ba, ko furotin, ko metabolism metabolism ba zasu iya yin wannan ba tare da wannan bitamin ba.
Riboflavin yana inganta aikin gabobin gani. Godiya gareshi, karbuwa da duhu yana ƙaruwa, tsinkaye launi da hangen nesa dare ya inganta.
Don biyan bukatun yau da kullun don riboflavin, zaku iya cin ƙwai uku.

Vitamin B3

A cikin tsattsauran ra'ayi, nicotinic acid wani ruwa mai rawaya mai narkewa wanda ke narkewa cikin ruwa kuma baya rushewa ƙarƙashin rinjayar haske da iskar oxygen.

Babban mahimmancin ilimin halittar jiki na nicotinic acid shine daidaita tsarin aiki na juyayi, kasawa wanda zai iya haifar da ci gaban cututtukan dermatitis da sauran rikice-rikice masu yawa.

Yayin hulɗa na acid nicotinic da thyroxine, coenzyme A yana haɗuwa.
Vitamin B3 yana da tasiri mai amfani akan glandar adrenal. Rashinsa na iya kawo cikas ga samar da glycocorticoids, wanda ke kara kuzari abubuwan gina jiki da kwayar carbohydrates.
Nikotinic acid shine ke samar da microflora na hanjin mutum.
Abinda ake buƙata na yau da kullun don bitamin B3 zai iya samarwa ɗan rago na gram gram 200.

Vitamin B6

Pyridoxine ya ƙunshi kusan dukkanin nau'ikan metabolism.
Vitamin B6 mai aiki ne mai aiki a cikin maganin bashin jini.
Babban abun ciki na wannan bitamin a cikin abincin na iya kara yawan acidity da haɓakar narkewar ciki.
Rashin bitamin B6 na iya tsokani hepatosis mai hanta mai yawa.
Adadin pyridoxine na yau da kullun yana ƙunshe da gram 200 na masara sabo ko cikin 250 g na naman sa.

Vitamin B8

Vitamin B8 yana shiga jiki ba wai kawai daga abinci ba, har ma a sakamakon aiwatar da kwayoyin halitta na halitta wanda ke faruwa a cikin hanji.

Yawancin biotin suna cikin gwaiduwa na kwai kaza. 4 yolks sun sami damar biyan bukatun yau da kullun game da shi.

Lu'ulu'u irin na Biotin-mai kauri ne, mai narkewa ne cikin ruwa, kuma yana tsayayya da zafi, acid da alkalis.
Normalizes aiki da juyayi tsarin.
Ya ƙunshi haɓakar metabolism.
Tare da rashin biotin, fata yakan zama mara nauyi kuma ya bushe.

Vitamin B9

Lu'ulu'u mai launin rawaya-orange-orange suna da wuya a narke cikin ruwa, saboda tsoron fuskantar haske da zafi.
Vitamin B9 yana aiki sosai a cikin kira na nucleic da amino acid, purines da choline.
Wani bangare ne na abubuwan halittar chromosomes kuma suna haɓaka haifuwar sel.
Yana inganta hawan jini, yana ba da gudummawa ga karuwar ƙwayoyin farin jini.
Yana taimakawa ƙaramar cholesterol.

Abubuwan abinci suna ƙunshe da kaɗan na bitamin B9, saboda haka rashin aikinsa an ƙera shi don gyara don ƙwayoyin microflora na hanjin kansa.

Kawai 'yan ganyen sabo salatin ko faski na iya samar wa jiki da abinci na yau da kullun na bitamin B9.

Vitamin B12

Cryirayenta masu launin ja suna cikin nau'i ne na allura ko sarƙoƙi.
A cikin haske mai haske, ya rasa dukiyar sa.
Yana da tasirin maganin rigakafi.
Yana cikin aiki na purines da amino acid.
Yana tasiri metabolism.
Yana karfafa ci gaban jikin yaro, yana da tasirin ƙarfafa gaba ɗaya.

Bitamin B yana tantance lafiyar mutum. Rashinsu yana ƙarewa da gaskiyar cewa bitamin na ƙungiyar da suka rage sun rasa yawancin kayan amfanin su.

Vitamin C

Farin lu'ulu'u mai farar fata tare da dandano na acidic, mai narkewa cikin ruwa. Yayin maganin zafi, an lalace kusan gaba ɗaya. Ba ya tsayayya da dogon lokacin ajiya, fallasawa ga hasken rana da iska.

Babban mahimmancin kwayar halitta yana da alaƙa da ayyukan sake sarrafawa.

Yana cikin metabolism na gina jiki. Rashin ingancinsa yana haifar da raguwar amfani da furotin ta jikin mutum.
Ngarfafa ganuwar capillaries, yayin da rike su elasticity. Rashin maganin ascorbic acid yana haifar da kamshi na cututtukan cututtukan jini da kuma haifar da zub da jini.
Tare da babban abun ciki, ana lura da karuwa a cikin aikin antitoxic na hanta.
Mafi yawan bukatar bitamin C sune glandon tsarin endocrine. Daidai daidai ne ake buƙata a cikin membranes cikin ƙwayoyin ciki.
Yana toshe halittar mai guba a jikin mutum.
Mai ikon kiyayewa daga tasirin abubuwa masu guba da dama.
Maganin rigakafi ne.

Rashin maganin ascorbic acid a jikin mutum yana rage juriya ga sakamakon gubobi da cututtuka. Don biyan bukatun yau da kullun, zaku iya cin 200 g na strawberries ko 100 g na barkono mai dadi.

Vitamin P

Yana hulɗa da ascorbic acid, haɓaka aikinsa.
Ngarfafa capillaries, rage girman ikonsu.
Inganta numfashi na nama.
Yana rage karfin jini a cikin marassa lafiyar.
Normalizes bile ɓoyewa da aikin gland shine yake aiki.
Mafi yawa shine bitamin P a cikin blackcurrant da chokeberry. Kawai karamin dintsi na wadannan berries sun isa su samar da kanku game da yanayin yau da kullun na bioflavonoids.

Vitamin T

Yana aiki a matsayin jigilar mayukan mai.
Kasancewa a cikin nau'ikan metabolism daban-daban.
Yana inganta kona kitse. Ana amfani dashi a cikin shirye-shiryen asarar nauyi.
Yin caji tare da kuzari, yana haɓaka samuwar corset daga tsokoki.
Tare da kaddarorin antioxidant, carnitine yana kare jiki daga kamuwa da cuta, gubobi da sifofin kyauta.
Tunda an lalata carnitine yayin maganin zafi na samfuran dake dauke dashi, bazamu iya samun sa ba daga abinci cikin adadin da muke buƙata. Koyaya, yana da ikon samar da kodan da hanta mutum.

Ruwan bitamin mai ruwa: tebur

Vitamin	Adadin yau da kullun	Babban hanyoyin
B1	1.2-2.5 mg	Cereals, yisti, hanta
B2	1.5 MG	Qwai, hatsi (oat, buckwheat), hatsi mai fita, hanta
B3	5-10 mg	Yisti, hatsi hatsi, ƙwai
B5	9-12 mg	Qwai, madara, kifi, hanta, nama, yisti, apples, dankali, alkama, karas
B6	2-3 MG	Kabeji, cuku mai gida, yisti na giya, buckwheat, hanta, dankali, Peas
H ko B8	0.15-0.2 mg	Peas, qwai, oatmeal
B9	200 mcg	Gashinan albasa masu launin kore, faski, letas, hanta, yisti
B12	3 mcg	Hanta, herring Atlantic, mackerel, sardine, cuku gida, ƙwai, kaza, naman sa
C	50-100 mg	Kabeji, Dill da faski, bushe rosehip, daji strawberry, black currant
P	Ba a tabbatar da ainihin sashi ba (yawanci yana ba da rabin adadin bukatun yau da kullun na bitamin C)	Gooseberries, blackcurrants, cherries, cranberries, cherries
T	300-1200 MG	Yisti, tsaba na sesame, kabewa, rago, nama rago, naman akuya, kifi, kayan kiwo, ƙwai