Zvii mavhitaminzi zvinosanganisira mabhanana uye chii vabatsirwe kuti muviri?

Zvichida kwete munhu asingadi rudo mabhanana. muchero Sweet uye zvinovaka muviri kare yakakurumbira pamwe vose vana nevakuru. Gobbling kumusoro matama ake ose, ivo havana kufunga kuti unobatsira avo mabhanana utano. Mavhitaminzi uye zvicherwa zviri mairi, zvine kunobatsirawo zvose muviri hurongwa uye mabasa.

Murwiyo uye caloric kugutsikana

Ichiita mabasa akawanda chishandiso kurwira pauduku, runako uye zvakanaka ari mabhanana. Mavhitamini, chigadzirwa akafanana, akapfuma zvisaririra zvinhu uye shuga utano - izvi zvose zvinoita kuti tinzwe akasimba, vachifara, uye kunyange tariro. Fruit dzose avhareji saizi hunorema anenge 140 magiramu. Rine d makabhohaidhiretsi anenge 30, iyo hafu - Sugar. Saka, zvinofungirwa kuti mabhanana haasi yakakodzera zvokudya. Pane pakatarisana nemaonero: kubva zvibereko yakaderera glycemic indekisi, saka unogona zvakachengeteka kusanganisira mune zvokudya vanhu vanoda kuderedza uremu. Kunyange yakatanga chaiyo mabhanana zvokudya, agere pamusoro paunogona vaposhere 1 kg pazuva. Kanenge ichi vabvume vanhu vaya akavashandisa.

Pakati zvinhu zvinokosha zviri mabhanana anewo nehafu magiramu mapuroteni nehafu giremu kuti lipid. Vakawanda mairi uye zvicherwa zvinodiwa dzose kushanda kwemuviri simbi, zingi, selenium, potassium, fluorine, manganese. In muchero anewo 3 magiramu pakati faibha - 14% rugwaro ndozvakajairwa. Nutritional svikiro mabhanana iri 120 macalorie.

vhitamini B6

Iye, kufanana nedzimwe nhengo dzeboka iri achishingaira mumabasa mapuroteni usage, Chizenga, histamine, acids siyana, makemikari nezvimwe zvinovaka muviri. Mavhitaminzi zviri imwe mabhanana, basa rinokosha mune metabolic urongwa, uye B ₆ hakuna anosara. Achibatsirwa ropa lipid uye remafuta akawandisa yomuropa ungaderedza, basa mwoyo nani, mahormone anobudiswa. vhitamini Very rinobatsira vakadzi utano, sezvo zvinobatsira kuti nokukurumidza kuchinja folic asidhi kupinda chacho vanoshingaira muchimiro.

Nokuda nefuma yedu tsinga kuti ishande pasina Kuvhiringidza. Uye zvose nekuti hapana B ₆ kunge zvisingabviri kuti kwetunhu kweserotonin paumbwe wandei antibodies. Chinobatsira masero etsinga rishandise shuga, uye muviri - inoda mapurotini uye mafuta. It ane zvainoita chiropa mabasa sezvo dzinongoitika diuretic chinobatsira. Kana zvizhinji zvakakwana mumuviri DZEMUNHU DZINODZORA vasachembera. Vhitamini kushanda prophylactic pamusoro kukura ganda zvirwere uye chiitiko kurwadza kwacho, nokugwinha uye chiveve maoko nemakumbo.

Zvinokanganisawo B12

Zvii mavhitaminzi zvinosanganisira mabhanana? Inenge zvose zvinoumba boka B, ane mutungamiri ndiye anonzi dzvuku maatomu akafanana. B ₁₂ Akagamuchira zita iri nokuti kwarwakabva: yakawanda muRugwaro zvirimo itsvo chiropa nemhuka. Vhitamini rinopa muviri mukuru nemishonga kushushikana, pasina tsinga ake dzinoparadzwa, vanhu vanotambura kurwisa neurosis uye kuora mwoyo. Mumakore akawanda ivepo, zviri hwakada aishamwaridzana pamwe retinol. Under nawo vhitamini A anopinda chacho vanoshingaira kutotanga.

B ₁₂ kunokanganisa majini mashoko ari DNA mamorekuru. Chinhu ndechokuti kunokonzera kuti kwetunhu mapuroteni anoumba nuclei masero ane mugove yokugara mashoko weshumba. Makuriro vhitamini basa uyewo anopararira kuuropi, kukanganisa kuyeuka kwevanhu uye yevasungwa. Pamwe chete nezvimwewo zvinhu inobereka monoamines - tsinga kuitika, kuti kutsanangura mamiriro womunhu psyche.

Kushandiswa PP

Zvino munoziva kuti mavhitamini vari mabhanana vane basa zvakakodzera kushanda rokumusoro huta basa. Kunze B ₆ uye B _12, tinofanira vanotaurawo pamusoro PP, anomiririrwa vaviri vanoshingaira siyana: nicotinamide uye nicotinic acid. Ose pamusoro zvinhu anogona kunzi "nyika musketeers vatatu" kuti kudzivirira vanhu kubva vairwara nepfungwa. In mashoko kukosha PP yakaenzana yemakwati. It rave akaratidza wayo inobudirira mashandiro ari oxidation uye rutapudzo pezvakaitwa mumuviri.

Uyezve, vhitamini PP kukanganisa dzimwe gadziriro inokosha. It anovandudza zvomudumbu hurongwa, dilates nemidziyo ropa, uye anewo kunobatsirawo pamwoyo. Uyezve, vhitamini kunodzivisa kukura neBP, ropa. It normalizes remafuta akawandisa uye inochenesa chitunha muchetura uye vakasununguka radicals. Women vanodavira kuti niacin kunobatsira kuti mukobvu uye akasvibirira musoro nemvere, saka mvura vhitamini rinoshandiswa kupatsanura musoro pakati kiyi. nzira iyi kunoderedza kurasikirwa bvudzi uye kunoita ravo rinoita kukura.

ascorbic asidhi

Zvii mavhitaminzi zvinosanganisira mabhanana, kunze-ataurwa pamusoro muviri? Chokwadi, rinozivikanwa ascorbic acid, chikuru basa iyo - antioxidant. Vhitamini C attenuates zvakaipira Migumisiro yakadaro kungatikanganisa okunze, akadai vakasununguka radicals. Ivo, Sezvineiwo, rinobudiswa panguva chirwere panguva kumusoro chaiko mupfungwa uye ikoroji zvakaipa. Saka, vanhu vanorwara uye vatambi, ascorbic asidhi kunokosha. First zvinobatsira vanounganidzira muviri kurwisa zvirwere, wechipiri - kuita Activate simba uye ngaaite nomufaro.

Uyezve radicals, ascorbic asidhi ine kupesana hwakanaka chepfu siyana uye muchetura. It kunowedzerawo kurwisa muviri zvirwere uye utachiona, kunosimbisa kutapata. It anova rwokudzivirira nhoo nokuda allergens uye siyana yaivhuvhuta zvinofurira kubva kunze, zvakadai supercooling, kunyanya kupisa kana kunyange anoxia. Ascorbic asidhi normalizes kuti kwemakemikari anobudiswa omumuviri, chiropa, inodzivirirawo mwoyo uye nemidziyo. Kuziva chii mavhitaminzi vari mabhanana, vasikana nokushingaira kuvabatanidzira zvokudya. Kwavari, hazvina chakavanzika ascorbic acid, iri michero, kuita ganda ravo raichinja-chinja uye kweuduku.

vhitamini D

nhanho Its mumuviri kunobva mwaka, sezvo zvinoberekwa kuitwa ultraviolet mwaranzi. Muchirimo uye chitubu, kana zuva zvizhinji, vanhu kazhinji hapana nyaya iyi. In Mumatsutso nechando, kana denga kwidibira, ari dhefisiti kunogona kuitika. Hazvifaniri kubvumirwa, sezvo zvichiita kuti vanotambura siyana chirwere chepfungwa. Somuenzaniso, kuora mwoyo. It yagara vakaratidza kuti chakaipa mwoyo, kuora mwoyo uye kuora mwoyo kuchengetwa avo vane pamushana vhitamini anogara yepazasi panogumira dzose.

Tsvaka chii mavhitaminzi zvinosanganisira mabhanana, unogona kuzvidzivirira kubva zvinorwadza pfupa fragility uye osteoporosis, uye kudzivisa dambudziko, vachadya zvibereko zvakawanda. Uye chakavanzika yose iyoyo vhitamini D, pasina izvo chakaipa Absorção de Água calcium zvaisazobvira.

Panzira, vanhu vachitambura kubva pabonde dysfunction, pane kukwana kwazvo pafuma mumuviri. On kwayo dhefisiti uye akawira testosterone mumatunhu.

Vhitamini D kunobatsira kupedza matambudziko yevanhukadzi. Kana muviri zvakakwana, zviri nyore kuti pamuviri mumwe musikana, zvibereko uye uchazvara mwana munguva yakafanira.

retinol

Inonzi vhitamini maonero. Uye ichi hazvishamisi, nokuti mutumwa rinobatsira normalizes basa maziso edu, kunotadzisa kukura vakawanda ophthalmic zvirwere. Vhitamini A zvakare kunokanganisa mamiriro bvudzi, mazino uye mapfupa, DZEMUNHU DZINODZORA vasachembera mumuviri, anotora chikamu mune metabolic kwendangariro. Iye chete zvaidikanwa dzose kushanda zvomudumbu ezvinhu, rokuzvidzivirira, dundira, itsvo, nhengo dzokubereka nadzo. Retinol kunodzivirira nemavhairasi, ganda zvirwere. It Inowedzera apore, zvinoderedza njodzi pamuviri kuti chokuita zvemamiriro kusimudzira embryo, uye kukurumidza pakuberekwa.

Chii chinobatsira mavhitaminzi ari mabhanana? Chokwadi, vaya vane antioxidant mabasa. Vhitamini A munzvimbo iyi ari mutungamiri. It akazoita pachiyero anokuvadza remafuta akawandisa muropa, pachinzvimbo nayo anowedzera uwandu anobatsira analogues - mukuru arambe achirema lipoprotein. Zvakabatsirawo pakurapa kenza: Kazhinji rinovatadzisa chitarisiko metastasis, uye kukura anomera matsva. Uyezve, vhitamini A kunowedzera upenyu kunyange AIDS.

mavhitaminzi ari mabhanana Vangani?

Zvino unoziva chii mavhitaminzi zvinosanganisira mabhanana. Ngationei kuti zvakawanda nomumwe zvinhu chaizvo zviri zvibereko chete. Vanachiremba vanoti mabhanana imwe chete zvinogutsa 1/3 rugwaro zvinodiwa vhitamini PP, 1/7 - ascorbic acid, 1/5 - B ₆ 1/10 - zvimwe zvinhu zviri boka iri, uyewo retinol uye vhitamini D. Best kudya muchero mangwanani. Chekutanga, ivo Activate uropi, iri saka zvakakodzera pakutanga pakati kushanda zuva. Chechipiri, kuti zvinobatsira ura, kugadzirira kuti kugaya mafuta zvemasikati. Chechitatu, kusvikira manheru mabhanana rinoita chose nokuda muviri uye hausi kukuvadza mufananidzo wenyu.

Idya mumwe vagere mabhanana akawanda kudaro havagoni kuva vane sate yakanaka chaizvo, kugutsa nzara. Panguva iyoyowo kashoma kukonzera Kurwara, varumbidzwa saka, kunyange gotwe pavana. Kupa vana mabhanana kunogona pakarepo mushure abolition kuti achiyamwa. Pindai navo zvokudya vana vanofanira zvishoma nezvishoma; kubva muzvina yetea peretortogo puree uye anopera zvakazara mabhanana tudyo.

Zvakanakira mabhanana

Ngatitaurei pfupisa zvose vyshenapisannoe uye vakagumisa kuti anobatsira mavhitaminzi mu mabhanana varipo uye sei kukanganisa utano hwevanhu. Saka, chibereko apere zvinotevera nyaya:

• zvirwere mudumbu uye bowel, kana pane dambudziko nomwoyo uye ropa midziyo;
• kana anetseka mvura muviri neitsvo vanorwara;
• vanhu vari anongoti mwoyo, netsinga, vanotambura kugara mupfungwa uye kufunganya;
• vaya vakaona chisingaperi kutemwa nemusoro uye nomusoro.

Mabhanana ane hombe yakawanda potassium, izvo zvinoderedza tsandanyama kuneta, uye anoita munhu akasimba uye anofara. Dzimwe nyanzvi dzokurapa vanoti kuti muchero chishamiso kunobatsira kubvisa rinopfungaira ndicho mukanyiwa Anti-kunetseka mavhitaminzi kuti vabatsire kurarama zvisiri nyore nguva. Mabhanana anonaka kwete chete uye utano. Vane chokwadi kuva kufarira zuva vaitire uye unzwe tariro uye utano.