Ndezvipi mavhitamini, avo mhando uye ukoshi

Vanhu vakawanda vanoziva pamusoro vhitamini yeimwe, asi havagoni kutsanangura kuti mavhitamini, sei kukanganisa muviri, kana zvinogona kutsiviwa nedzimwe chepfu.

Shoko "mavhitaminzi" kubva muchiLatin rinoreva "fuma woupenyu". yeimwe ava yakaderera samolecular uremu Organic zvinhu dzakasiyana zvemakemikari hunhu uye zvinodikanwa kuti ndima dzinokosha nemakemikari uye vasiri pezvakaitwa chero chipenyu muviri.

Ndezvipi mavhitaminzi kuti mumuviri womunhu? remubatanidzwa ichi, izvo zvisina synthesized kana achibudiswa shoma akawanda saka anofanira kuuya kubva kwezvakatipoteredza pamwe nezvokudya. Uyezve, mavhitaminzi - a fuma dzakakwirira zvoutachiona basa, saka kunyange kana zvishomanana kushaya inoshanda yose muviri akashatirwa, kuva siyana pathological ezvinhu.

To musi, pane zvinhu anenge 20, izvo ndezvaJehovha mavhitaminzi uye vari mapoka mapoka maviri: mafuta soluble uye mvura soluble.

Ndezvipi mavhitaminzi mafuta-soluble boka? Ava yeimwe izvo ndezvaJehovha isoprenoid. Vamiririri Key - mavhitaminzi E, K, A uye D.

Kuti zvinosanganisira zvose mvura-soluble mavhitaminzi B, vhitamini C uye biotin, iyo conventionally kunzi remubatanidzwa wenyika Group B.

Mumwe nomumwe izvi zvinhu anoita chairo basa mumuviri. Kana beriberi (mamiriro dzinoratidzwa kukwana yaunodya mavhitamini mumuviri) kuchambokanganisa zvomukati zvingaitika zvinoverengeka zvirwere zvakakomba.

Zvinoitwa nevamwe mafuta-soluble mavhitaminzi

Vhitamini A (retinol) anouya neZvapupu zvigadzirwa mhuka (mazai, mukaka, chiropa, hove), uyewo yero miriwo nemichero. Ndiye anokonzera paumbwe rhodopsin mumaziso, saka unogona kuva kana paine kukwana uwandu ake usiku upofu uye xerophthalmia. Uyezve, retinol kunowedzera kuramba kufema zvirwere, zvinobatsira kuchengeta ganda utano, kunoita kukura mapfupa uye meno. Ndinofanira kutaura kuti pane rudzi retinol provitamin - carotene.

Vhitamini D mune yakawanda iri mubhuku chiropa zvomumvura hove, ruomba, mazai (ari mondo), mune mazai nehove uye mbiriso. Pane endogenous chimiro mukomboni. Zvinonzi akaumba paganda uye itsvo kana kubatwa ultraviolet mwaranzi. With yokushomeka pamusoro vhitamini kunoitika kusimba, uyewo anetseka Absorção de Água calcium, iyo inosvitsa osteoporosis.

Vhitamini K rinowanikwa sipinachi, makabheji, madomasi, kumuromo pagomo madota, zviri synthesized nokuda colonic utachiona. With kwayo kushaya pauduku Kazhinji rufu. Hypovitaminosis vakuru chinokurwadzai vasanyanye kuti prothrombin muropa uye nokuwedzera nguva ropa coagulation, iyo inotungamira ropa uye kupererwa neropa.

Vhitamini E (tocopherol) iri kushanda asina kuwanikwa zvigadzirwa mhuka (chete mumukaka, zai mondo uye chiropa). The chinokosha tsime vhitamini ichi - fresh miriwo, nzungu, mafuta muriwo, sipinachi, broccoli, rose zviyo, mbeu sunflower. Tocopherol nokushingaira anodzivirira masero pamusoro vakasununguka radicals. With kwokushaya ake kuva chisingaperi kuneta, chirwere chinonzi muscular dystrophy, kuzviratidza mavara, masero wakaputsika ropa uye havachanyatsogoni dzokubereka kushanda muviri.

Ndinofanira kutaura kuti rinokosha mavhitaminzi kutamba munguva basa chaiko kana pfungwa basa, panguva kukura kana pashure chirwere chingangomuuraya. Uyewo zvinokosha mavhitaminzi vakwegura uye avo isisina.

Uyewo kucherechedza kuti vakadaro chakaita zvokugadzirwa mavhitaminzi - akwirwe kuti chete pedyo mu marongerwo uye mashandiro nemasikirwo mavhitaminzi. Saka kururama yokutsiva mavhitaminzi dzinongoitika mavambo dziri zvokudya, avo chakaita zvokugadzirwa dzomuzana, nokuti sekwaserera uye yokuita zvinoitwa muviri zvikuru kuipa.