Mafura a-qhibilihang ka har'a divithamini - bophelo tšehetso

Batho ba 'nile telele a tseba hore bakeng sa ntshetsopele tloaelehile, khōlo,' me bophelo ka bobona ntle le 'mele oa lik'habohaedreite, mafura, liprotheine tse hlokahalang' me e khethehileng ntho. lebitso la eo ba neng ba ile a fumana feela ka 1911 ka lebaka la K.Funku rasaense, qaptjoa lentsoe "vithamine", e bolelang "bophelo-litsehetso". lebitso la ena ka tsela e nepahetseng e bontša hantle bona, joaloka ba likarolo e molemo kenya letsoho hore ho ho ba teng a tletseng lintho tsohle tse phelang, ho qala ka lintho tse bonolo ho batho le liphoofolo. Empa tlhahisoleseding ena ke thahasella ho ba ngola ka metsi-qhibilihang ka har'a le divithamini mafura-qhibilihang ka har'a inahaneloang. A sehloohong sena a re hlahlobeng ka ho qaqileng mefuta ya divithamini mafura-qhibilihang ka har'a, seo ba se etsang le moo li fumanoa.

Ho ea ka lintho tsa tlhaho lik'hemik'hale tsa lihlopha tse peli tse ka sehloohong ea divithamini ka khetholloa - metsi-qhibilihang ka har'a 'me mafura a-qhibilihang ka har'a. The dikahare tsa divithamini metsi-qhibilihang ka har'a tlameha ho replenished letsatsi le letsatsi. Empa divithamini mafura-qhibilihang ka har'a na le matla a ho ipokellela ka lintho tse phelang, ka ho khetheha ka sebete, le khaello e lokolloa hae le ho etsa ho fihlela ho haella ka. Eo fumana batho ba divithamini qhibilihang ka har'a lijo tsa limela le liphoofolo li simolohile hokae.

divithamini mafura-qhibilihang ka har'a tse hlahisoang mefuta e latelang:

Vithamine A (retinol), ka antioxidant e matla, ae fokotsang lebelo physiologic ho tsofala, ntlafatsa pono, 'me haholo-holo meso' mala, di hlohleletsago dinama tse nyenyane tse e ncha kgolo le karohano ea lisele, e le phello e ntle ka mosebetsi ba le bana, e tshehetsa tloaelehile mucous lera le letlalo. Le hape kgothaletsa maloetseng le ho hanyetsa chefo itseng le chefo.

Ka ho hloka retinol hlokomela tlōlo ea tsamaiso ea methapo mosebetsi, tshilo ya dijo le respiration, 'mele ho itoanela marotholi, khōlo ea liehisa, marotholi ho acuity bonwang.

Lintho tse ngata tse khōlō, vithamine A e fumanoa sebete, botoro, lehe tšoeu. Dimela ba le pele ho eena ba hae - carotene, e ka potlako ho ba hlokahala vithamine A. tse ngata tsa eona ka lihoete, apricots, mokopu, tala.

Vithamine E (tocopherol). Ho bonahala antioxidant tsotehang hore liehisa botsofali, hammoho le tse hlokahalang mejaro mesifa, ho thibela mokhathala, ho tlwaelegileng a ea metabolism protheine, o atlehileng ka ntshetsopele ya lesea le ho ima ho. Ho e na le phello e ntle ho hematopoietic makala, tsamaiso ea ho ikatisa, e ntlafatsa boemo ba letlalo.

Ho hloka oa vithamine ea bontšitsoeng ka mesifa dystrophy, mokhathala.

Tse ngata tocopherol tse oli ea limela, haholo-holo poone le soya, kokoana-hloko koro, lehe, sebete, botoro, dierekisi tala, lettuce le hop.

Vithamine ea K (phylloquinone) nang le tsona loantsang likokoana, analgesic, thepa antibacterial, bopa prothrombin, ho ntlafatsa mali hoama, khothalletsa batho gastrointestinal morethetho pelehi.

The bozangi litomba e bontšoa phylloquinone kgoreletsego ea mala thata ho folisa maqeba, tsoa mali nakong borashe le nko, matetetso se hlahang ho yona e sa tsejoeng.

mehloli ea tlhaho ea vithamine ea K ke bobatsi, lihoete, dierekisi, dimelametsing, mahe, livers, parsley le spinach. Vithamine ea K e mokhoa o sa fellang tsa maiketsetso ke microflora ka bophelo bo botle mala.

Vithamine D (calciferol), eo hape a bitsoang ka "khanya ea letsatsi vithamine" ka lebaka la matla a ho ho tsa maiketsetso ka 'mele oa motho o ile a pepesa ho mahlaseli a letsatsi.

Calciferol hlokehang bakeng assimilation Optimum ya phosphorus le k'halsiamo ka e ntse likahare ka. khaello lona e bontšoa moriri brittle le lipekere, leino ho bola.

Mehloli ka sehloohong oa vithamine ea E - sebete ea liphoofolo le tlhapi, meroho, sethopo poone (rye 'mela, koro kokoana-hloko), tomoso Brewer oa, mahe, botoro, lebese.

Mafura a-qhibilihang ka har'a divithamini, litlhoko tafole:

vithamine A

batho ba baholo 800-1000mkg;

bana 400mkg.

vithamine D

batho ba baholo 2,5mkg;

10mkg bana.

vithamine ea k

batho ba baholo 60-80mkg;

bana 5-30mkg.

vithamine E

batho ba baholo 8-10mg;

bana 3-7mg.