Nyob rau hauv dab tsi cov zaub mov nplua nuj nyob rau hauv vitamin A thiab B

Vitamins yog tseem ceeb tebchaw rau tib neeg lub cev. Nws yog yog li ntawd ib qho tseem ceeb rau cov neeg siv lawv tsis tau tsuas nyob rau hauv daim ntawv ntawm cov tshuaj, tab sis kuj nyob rau hauv daim ntawv ntawm cov khoom noj khoom haus. Nyob rau hauv dab tsi cov zaub mov nplua nuj nyob rau hauv vitamin A thiab B, yuav tsum tau tham nyob rau hauv tsab xov xwm. Thiab nws yog ib qho tseem ceeb rau siv lawv li qub, kev tiv thaiv kev nqhis thiab overdose.

Qhov yooj yim txoj kev los muab cov tsim nyog vitamins yog suav tias yog khoom noj kom zoo. Nrog rau cov yuav tsum tau yam nkag mus rau hauv lub cev. Yuav kom sib npaug rau kev noj haus, yuav tsum coj mus rau hauv tus account, nyob rau hauv dab tsi cov khoom uas feem ntau vitamins. Txhua yam khoom uas nws muaj nws tus kheej tus nqi rau lub cev, yog li lawv yuav tsum rau txhua tus neeg. Nws yog tsuas tsim nyog los xav txog lub cai.

Cov kev pab cuam ntawm Vitamin A

Retinol yog yuav tsum tau rau kev tiv thaiv thiab kev kho mob ntawm cov kab mob ntawm view, cov pob txha, pob txha, lub mis, ua pa system, mob npuas paug, kub siab, atherosclerosis. Cov khoom siv nrog rau qhov no vitamin pab rau normalize metabolic dab nyob rau hauv daim tawv nqaij, txhim kho kuj mus mob khaub thuas thiab kab mob. Yog li ntawd, yog hais tias tus hnub encounter nrog txoj kev nyuaj siab ntawm view, nws yog tsim nyog los paub uas cov zaub mov nplua nuj nyob rau hauv vitamin A. Nyob rau hauv cov ntaub ntawv no, qhov yuav tsum tau tej tsiaj thiab zaub cov khoom.

Yog hais tias lub Retinol yuav tuaj los ntawm cov zaub mov nyob rau hauv yuav tsum tau npaum li cas, nws pab cov permeability ntawm cell week, lub synthesis ntawm adrenal cov tshuaj hormones. Tivthaiv pab txoj kev sib deev muaj nuj nqi, cov thyroid caj pas. Khoom noj muaj vitamin A thiaj li los ntawm carcinogens, restores lub cev, suppresses malignancy.

Qhov twg muaj ib tug vitamin A

Nyob rau hauv dab tsi cov zaub mov nplua nuj nyob rau hauv vitamin A? Nyob rau hauv cov nroj tsuag, yog tsis muaj Retinol, tab sis nws yog nyob rau hauv cov zaub mov ntawm cov tsiaj hom:

• qab zib;
• butter;
• nkaub qe;
• ob lub raum;
• khoom noj siv mis;
• ntses daim siab.

Txawm nyob rau hauv ib co khoom noj uas nplua nuj nyob rau hauv vitamin A? Rau cov kev kho mob ntawm hmo ntuj dig muag siv semi-noo zaub mov lub siab (nyuj thiab nqaij npuas). Retinol yog tam sim no nyob rau hauv cov roj ntses. Yam zaub mov twg muaj ib tug ntau ntawm vitamin A los yog carotenoids? Qhov no feem yog nyob rau hauv lub liab, txiv kab ntxwv zaub thiab txiv hmab txiv ntoo. Lub Retinol karatinody hloov dua siab tshiab rau hauv lub cev. Beta-carotene nplua nuj spinach, zaub txhwb qaib, zaub xas lav, lws suav, kua txob liab, taub zucchini, ntsuab taum, zaub qhwv, cov hiav txwv buckthorn. Lub tivthaiv yog nyob rau hauv lub aub sawv, taub dag, txiv duaj.

txhua txhua hnub tus nqi

Yuav kom tsim ib koob tshuaj ntawm cov tshuaj yeeb dej caw nyob rau hauv thoob ntiaj teb ntawv cog lus tsim tsev IU. Txhua hnub nyob rau hauv tib neeg lub cev nrog rau cov khoom los 5000 IU ntawm vitamin A, uas yog sib npaug zos rau 1.5 micrograms. Nyob rau hauv kos duab txog kev noj haus yog tsim nyog los paub hais tias cov theem ntawm Retinol yog 1/3.

Lub residue yog 2/3 mus rau hauv lub cev txhua hnub yuav tsum tau yuav tsum tau los ntawm kev cog cov khoom, qhov twg muaj carotene. Lub lom ua si ntawm tej khoom noj khoom haus nyob rau hauv ib tug 2-3 lub sij hawm tsawg dua, yog li yog compensated los ntawm kev siv ntawm carotenes yog 2-3 lub sij hawm ntau. Muaj cov kws txawj uas ntseeg hais tias kev tiv thaiv thiab kev kho mob yuav muaj nqi tshaj theem ntawm 3-4 lub sij hawm, tab sis ntev-lub sij hawm overdose yuav tsum muab deleted.

Dhau heev lawm ntawm vitamin A deficiency thiab

Ib tug dhau heev lawm ntawm Retinol qhia mob taub hau, lub cev khaus, xeev siab, edema, tshee excitability. Nrog rau kev siv ntawm cov pa khoom overdose yog tsis cai. Yog hais tias muaj cov cim qhia ntawm dhau heev lawm, nws yog tsim nyog los tso tseg cov zaub mov uas muaj vitamin A, tab sis xav tau vitamin B.

Raws li cov kev tshawb fawb nws twb pom hais tias vim lub caij nyoog lub overdose ntawm Retinol thiab ntses roj tshwm malignancies. Retinol yog tsub zuj zuj ntawm cov nruab nrab ntawm tus cell daim nyias nyias, uas txhawb nqa qhov tau ua txhaum ntawm lawv lub zog. Overdose hluavtaws txhais tau tias txaus ntshai thaum lub sij hawm cev xeeb tub.

Nrog ib tug tsis muaj vitamin A yog cai ua txhaum ntawm lub khoom hauv nrog cev ntawm lub zeem muag, kev tiv thaiv txo, muaj yog dryness ntawm daim tawv nqaij, ua pob ua xyua, pob txuv. Qhov no yog muaj tim khawv los brittle cov plaub hau, daim tawv nqaij roughness, siab qaug zog. Vim tsis muaj cov khoom uas muaj vitamin A cellulite, cuam tshuam lub paj hlwb digestion.

vitamin B1

Qhov no feem yog tsim nyog rau ib tug kab mob raws li zoo raws li lub lwm vitamins. Nws muaj yuav pab kom lub cev ua num nquag. Vitamin B1 (thiamine) yuav pab hloov cov khoom noj mus ua lub zog. Nws muaj yog yuav tsum tau rau kev noj qab nyob daim tawv nqaij, plaub hau, nqaij thiab lub hlwb.

Txhua hnub norm yog 1.2 mg rau cov txiv neej thiab 1.1 mg rau cov poj niam. Tab sis cov nuj nqis yuav txawv nyob ntawm seb muaj hnub nyoog, txoj kev ua neej. Vim tsis muaj cov tivthaiv yuav tshwm sim xeev siab, cem quav, insomnia, tearfulness, deteriorating operability.

Tam sim no, feem nqhis tsis tshua muaj. Feem ntau ntawm nws yog tam sim no nyob rau hauv cov zaub mov. Nyob rau hauv dab tsi cov zaub mov nplua nuj nyob rau hauv vitamin B pab pawg neeg? Nws yog pom nyob rau hauv tsob nroj khoom noj: kua, taum mog, spinach, noob taum, cov khoom raws li nyob rau hauv hmoov nplej. Tsawg thiamine tam sim no nyob rau hauv qos yaj ywm, zaub qhwv, carrots. Tsiaj cov khoom no yog ib tug tseem ceeb feem nyob rau hauv lub siab, lub hlwb, raum, npua thiab nyuj cov nqaij. Tej khoom yuav tsum tau muaj nyob rau hauv lub hwj chim ntawm txhua tus neeg.

Riboflavin. B2

Kuj hu ua riboflavin. Tivthaiv yog muab kev koom tes nyob rau hauv lub metabolism, tsim nyog rau ib txwm hauj lwm ntawm lub nrig txog kev pom system, daim tawv nqaij thiab qog ua kua week. Nws yuav tsum tau nyob rau hauv lub synthesis ntawm hemoglobin. Tsis muaj vitamin pab txo qab los noj mov, mob nyob rau hauv lub taub hau, kub ntawm daim tawv nqaij. Tsis tas li ntawd vim hais tias ntawm no, muaj tu-sauv nyob rau hauv lub ob lub qhov muag.

Kom tsis txhob tsis kaj siab tsos mob, koj yuav tsum muaj xws li nyob rau hauv cov zaub mov khoom noj nplua nuj nyob rau hauv vitamin B2. Tus txiv neej ib hnub twg yuav suffice 1.2 ug tivthaiv, thiab cov poj niam - 1,1 mcg. Feem ntau ntawm riboflavin tam sim no nyob rau hauv lub siab, ob lub raum, cov poov xab. Tsawg ntawm nws yog tam sim no nyob rau hauv qe thiab almonds. Cov tshuaj yeeb dej caw yog, nyob rau hauv nceb, cheese, zaub qhwv.

Niacin. B3

Vim hais tias vitamin B3 los yog nicotinic acid yog tso tawm rau lub zog ntawm tag nrho cov khoom noj khoom haus Cheebtsam. Substance synthesizes cov nqaijrog, Sibhawm, nws koom nyob rau hauv zus tau tej cov ntau yam cov tshuaj hormones. Nrog ib shortage tshwm pellagra. Cov tsos mob muaj xws li aggression, dermatitis, tsis meej pem, tuag tes tuag taw thiab raws plab. Tsis muaj tshuaj yeeb dej caw ua rau teeb ntawm plab hnyuv microflora.

Yuav kom sau vitamin cov txiv neej thiab cov poj niam ib hnub twg yuav suffice 20 ug tivthaiv. Nws yog pom nyob rau hauv cov nqaij, whole grains, nceb, qos yaj ywm, ceev, nkaub qe, zaub ntsuab. Lawv yog cov nplua nuj nyob rau hauv poov xab.

B5

Ib tug tivthaiv hu ua pantothenic acid. Nrog kev pab los kho wounds, nws synthesizes tshuaj thiab tua metabolism ntawm cov nqaijrog, Sibhawm, carbohydrates. Nrog lub shortage tshwm ob txhais ceg burning thiab lwm yam neurological cov tsos mob.

Cov cai rau cov txiv neej thiab cov poj niam yog 5 micrograms. Qhov yuav tsum tau rau qhov no kev tivthaiv yog txaus siab uas tsis yog-tshwj xeeb cov khoom noj, vim hais tias nws yog nyob rau hauv ntau cov tsiaj thiab cog cov khoom. Tsis tas li ntawd, ib yam khoom uas ua los ntawm lub cev. Nws yog nyob rau hauv taum mog, hazelnuts, qij, mis nyuj, ntses lwj uas.

Pirodoksin. B6

Lub tivthaiv yog tsim nyog rau synthesis ntawm hemoglobin thiab polyunsaturated fatty acids. Yog hais tias muaj yog tsis txaus pirodoksin cai kev nyuaj siab, dermatitis, worsening ntawm qab los noj mov. Cov cai rau cov txiv neej yog xav tau 1.7 mg, thiab rau cov poj niam - 1.5 micrograms.

Nyob rau hauv dab tsi cov zaub mov nplua nuj nyob rau hauv vitamin B6? Feem ntau cov ntawm no tivthaiv yog nyob rau hauv hazelnuts, walnuts, qos yaj ywm, qab zib qos yaj ywm. Lawv yog cov nplua nuj nyob rau hauv zaub, txiv hmab txiv ntoo thiab berries.

Biotin. B7

Biotin tawm zog los ntawm Cheebtsam muaj ib tug calorie cov ntsiab lus. Yog hais tias muaj yog tsis txaus cov ntaub ntawv uas yuav dermatitis, plaub hau poob, nce cov ntshav qab zib, insomnia, mob ib ce.

Lub sij hawm tus nqi rau ib tug neeg noj qab nyob yog 30-100 mcg. Nyob rau hauv me me qhov ntau ntawm Cheebtsam tam sim no nyob rau hauv lub taum, zaub paj, ceev, poov, daim siab thiab ob lub raum. Ib tug me me npaum li cas ntawm cov tshuaj yeeb dej caw yog nyob rau hauv cov txiv lws suav, spinach, nceb.

Folate. B9

Folic acid yog yuav tsum tau nyob rau hauv cell division. Vim nws scarcity cai anemia, nkees, teeb meem ntawm kev zom, nco tsis tau, graying.

Vitamin B9 uas yuav tsum tau thaum lub sij hawm cev xeeb tub. Txhua hnub nyiaj yog 200 micrograms. Folic acid yog nyob rau hauv zaub ntsuab pom, citrus, legumes, zib ntab, hmoov khoom.

B12

Cyanocobalamin yog qhov tseem ceeb rau lub creation ntawm cov ntshav liab, tswj txoj kev loj hlob thiab kev ua si ntawm poob siab system. Tsis muaj kev tivthaiv yuav qhov ua rau ntawm digestive mob, siab o, paj ntshawv siab. Lub sij hawm tus nqi yog 3 mg. Noj nrog cov zaub mov substance. Yog li ntawd nws yog ib qho tseem ceeb rau koj nco ntsoov nyob rau hauv dab tsi cov khoom ib tug ntau ntawm vitamin B 12? Qhov no yuav tso cai rau mus saturate lub cev nrog tseem ceeb tshuaj.

Nyob rau hauv dab tsi cov zaub mov nplua nuj nyob rau hauv vitamin B12? Feem ntau ntawm cov tshuaj nyob rau hauv cov nqaij nyug siab. Tsis tas li ntawd, nws yog nyob rau hauv lub nqaij qaib lub siab lub ntsws, nqaij npuas daim siab. Txawm nyob rau hauv dab tsi cov zaub mov muaj ib tug ntau ntawm vitamin B12? Nws yog nyob rau hauv nqaij ntses nyoo, khoom noj siv mis.

Muaj ntau ntau lwm yam vitamins uas yog ib qho tseem ceeb rau tib neeg noj qab haus huv. Cov no muaj xws C, PP, D. Cov Txhua yam ntawm cov tshuaj yog tsim nyog rau tag nrho cov tib neeg txoj kev loj hlob. Tsis txhob cia ib tug tsis muaj as-ham, thiaj li tsis tshwm hypovitaminosis. Yog li ntawd, cov khoom noj yuav tsum tau balanced, uas yuav tau txais daim ntawv tag nrho tsim nyog tshuaj. Ces lub cev yuav tsis tau txais tej yam ntau yam ntawm ailments.