Matsatsing a futhumetseng a lehlabula, tlhaho e fana ka meroho le litholoana tse ngata. Limpho tse ntle, tse butsoitseng le tse khahlehang joalo li ratoa ke bana le batho ba baholo bakeng sa tatso ea bona e ke keng ea lebaloa le ho rua molemo ho 'mele. Ke livithamine life tse ntle - tlhaho kapa lihlahisoa, molemo ofe oa livithamine - a re ke re leke ho fumana.
Li-vithamine - ke eng?
Araba potso ea hore na motho o hloka li-vithamine, ka mokhoa o bonolo haholo, ho tseba hore na lentsoe lena le fetoleloa joang. Lentsoe la Selatine "vita" le bolela bophelo. Li-vithamine ke sehlopha sa metsoako e tlaase ea limolek'hule ea mohaho o bonolo le oa mofuta o fapaneng oa lik'hemik'hale. Ka tlhaho ea lik'hemik'hale - ena ke sehlopha sa lintho tse phelang, tse kopantsoeng ka lebaka la tlhokahalo ea bona ea liphatsa tsa lefutso, e le karolo ea bohlokoa ea lijo.
Li-vithamine le karolo ea tsona 'meleng oa motho
Bohle ba tsebang hore na li-vithamine ke life, utloisisa - ho ke ke ha khoneha ho bonahatsa karolo ea bona bakeng sa 'mele oa motho. Litsebi li bitsa mesebetsi e joalo ea livithamine:
- Retinol (vithamine A) - e kenya letsoho ho thehoa ha ponahalo e pherese ka retina ea leihlo, e khona ho susumetsa maemo a letlalo, likokoana-hloko le ho li sireletsa. Ho phaella moo, vithamine ena e tšehetsa ka matla ts'ebetso ea ho hōla, ho eketsa ho hanyetsa mafu.
- Thiamine (vithamine B1) - ke ea bohlokoa haholo nakong ea ts'ebetso ea metabolism ea lik'habohaedreite le ts'ebetsong ea tsamaiso ea lijo tsa mokokotlo le tsamaiso ea methapo ea mantlha.
- Riboflavin (vithamine B2) - e bohlokoa haholo liprotheine, lik'habohaedreite le mafura a metabolism, hammoho le mekhoa ea ho phefumoloha, e tlatsetsa ho hlahisa matla 'meleng.
- Vithamine B3 - e ntlafatsa metabolism, e ntlafatsa ho potoloha ha mali, e ntlafatsa bohobe ba meno.
- Pyridoxine (vithamine B6) - e kenngoa phetong ea liprotheine le amino acid e le 'ngoe, mafura a metabolism, hematopoiesis.
- Pantothenic acid (vithamine B5) - ke ea bohlokoa ho thehoa ha li-antibodies, e khothalletsang ho kenngoa ha livithamine tse ling tsa bohlokoa haholo, e etsa hore ho hlahisoe lihomone tsa adrenal.
- Vithamine B9 - e khothalletsa ho qaptjoa ha lisele tse khubelu tsa mali 'me e kopanela mosebetsing oa hematopoiesis.
- Vithamine B12 - e khothalletsa ho qaptjoa ha protheine, e laola mekhoa ea phepo ea lijo, e laola mosebetsi oa tsamaiso ea methapo e kholo, e tiisa hore nts'etso e tloaelehileng le kholo ea 'mele li ntse li hōla.
- Niacin (vithamine PP) - e kenya letsoho metabolism ea mafura, liprotheine, amino acid, purines. Ho phaella moo, vithamine ena ea bohlokoa bakeng sa 'mele oa motho e laola mekhoa ea morao-rao. Niacin e hlokoa bakeng sa tsamaiso ea lijo. Ka eona, o ka boloka letlalo le phetseng hantle, ho fokotsa bohloko 'me ka nako e le nngwe ho ntlafatsa ho tsamaisana ha manonyeletso, ho atleha ho phekola mafu a kelello le a maikutlo.
- Vithamine C - e matlafatsa ho itšireletsa mafung, e eketsa ho hanyetsa mafu, e ntlafatsa mekhoa e metle, phekolo ea maqeba le liso, e khothalletsa tlhahiso ea collagen.
- Vithamine D - e khothalletsa bohato bo molemo ho 'mele oa vithamine A, e laola ho leka-lekana ha metsi le phapanyetsano ea potassium.
- Vithamine E - e ntlafatsa ts'ebetso ea li-gonads, e matlafatsa methapo ea mali, e thibela botsofali le sebopeho sa li-radicals tsa mahala, e ameha ho hlahisoeng ha collagen, e le ea bohlokoa bakeng sa mesifa e boreleli ea mala le lijana
- Vithamine K - ke ea bohlokoa haholo bakeng sa ho koala mali.
Na ke hloka ho noa livithamine?
Pele tšebeliso ea vithamine e rarahane e laoloa ke ngaka, re atisa ho thahasella hore na ke hobane'ng ha li-vithamine li hlokahala . Karabo e totobetse - ntle le bona ho ke ke ha khoneha ho nahana ka tsela e tloaelehileng ea mokhoa oa bophelo. Haeba li sa lekaneng kapa li le sieo ka ho feletseng, metabolism e ka khathatseha esita le maemong a mang avitaminosis e qala. Matšoao a pele a boemo bona a ke ke a bonahala, 'me ka nako e telele, mokhathala, ho halefa le ho senyeha ha letlalo.
Hona joale ho na le lintho tse ka bang mashome a mabeli tse amanang le livithamine. Kaofela ha bona ba tlameha ho kena 'meleng letsatsi ka leng ka bongata. E 'ngoe ea litšoaneleho tsa li-vithamine ke hore ha li bokelle' meleng 'me ka hona li hloka hore li ts'oanelehe. Ho phaella moo, ke habohlokoa ho hopola hore haeba lintho tse ling li khona ho matlafatsa liketso tsa ba bang, ke hore, tse ka hatellang.
Tlhoko ea li-vithamine ka kotloloho e itšetlehile ka lilemo tsa motho. Vithamine e rarahaneng ke ea bohlokoa haholo ho bana ho fihlela selemo le ho feta, hobane ka nako ena ho na le nts'etsopele ea kelello le khōlo e sebetsang. Ho ba sieo ha lisebelisoa tse hlokahalang bakeng sa 'mele ho ka tlatsetsa ho fapaneng ho fapaneng nakong e tlang. Ka lebaka la hore lenane la bana ba banyenyane ha le ruile joaloka motho e moholo, lingaka li eletsa bana ho eketsa li-vithamine.
Kemiso ea vithamine
Li-vithamine li na le mafura a mangata 'me li qhibiliha metsing lihlahisoa tsa lik'hemik'hale le lisebelisoa tsa theknoloji. Ea pele e fana ka mosebetsi o mafolofolo oa 'mele ka nako e telele. Letsatsi la bophelo bo tloaelehileng le hloka tekanyo e nyane. Leha ho le joalo, ha e le sieo, metabolism e ka 'na ea khathatsoa, e leng ho tla lebisa ho fokotseha ha tšoaetso ea mafu a sa tšoaneng, mafu a fapaneng, phaello ea boima le botsofali ba' mele. Le hoja lihlahisoa tsa livithamine li le bohlokoa, ho sebelisoa ha tsona ka tsela e feteletseng ho ka ba kotsi ho bophelo bo botle ho feta kamoo ba hlokang kateng.
Ho tloaelehile ho bitsa li-vithamine tseo tse ka qhibilihang metsing 'me li kene mali ho tsoa lijong. Ha ba khone ho ipokellela mahlahahlaha 'me ba phalla ka potlako' meleng. Ka lebaka la litšobotsi tse joalo, ho ka khoneha ho thibela ho feteletseng ho 'mele, empa ho boetse ho na le motsotso o mobe, oo ho leng bohlokoa ho o hopola - bothata ba bona ba ka ho sa feleng bo khutlisetsoa hape.
Mavithamine a silafatsang mafura
Potsong, ke li-vithamine life tse bohlokoa ka ho fetisisa ho motho, u ka arabela ka mokhoa o sa hlakang-o qhibilihang mafura. Har'a livithamine tse nang le mafura a mangata:
- retinol (vithamine A);
- cholecalciferol (vithamine D);
- tocopherol (vithamine E);
- phylloquinone (vithamine K).
Mavithamine a qhibilihisang metsi
Mefuta ena ea livithamine e lokela ho kenngoa lijong tsa letsatsi le letsatsi tsa motho e moholo le ngoana. Har'a bona:
- thiamine (vithamine B1);
- riboflavin (vithamine B2);
- vithamine PP;
- vithamine B5;
- pyridoxine (vithamine B6);
- biotin (vithamine H);
- vithamine B9 ( folic acid );
- li-cobalamin (vithamine B12);
- vithamine C (ascorbic acid);
- vithamine P (bioflavonoids).
Li-vithamine tsa tlhaho
Li-vithamine tsa tlhaho ke li-vithamine tse molemo ka ho fetisisa, hobane motho e mong le e mong o khona ho li fumana ka tlhaho ka ho lula letsatsing le ho ja litholoana le meroho e phetseng hantle. Hoa tsebahala hore ho khahla lihlahisoa tsa tlhaho ha li bontše litla-morao 'me ka tsela eo ha li na li-contraction, tse bolelang hore li ka sebelisoa ke bana le batho ba tsofetseng.
Li-vithamine tsa maiketsetso
Ho na le livithamine tse rarahaneng tsa tlhaho le tsa maiketsetso. Motho oa pele a ka fumana lijo le letsatsi, mme li-synthetic li bitsoa tsohle tse hlahisoang ke lik'hemik'hale. Li bitsoa li-pharmacological agents 'me li rekisoa li-pharmacy. Ka lekhetlo la pele vithamine ea maiketsetso e hlahisoang lekholong la mashome a mabeli la lilemo. E ne e le vithamine B1. Ka mor'a nako e itseng, li-vithamine tse ling kaofela li entsoe. Qalong, li-vithamine tse joalo li ile tsa buelloa ho lihlopha tse ling tsa baahi ba phelang maemong a ikhethang, moo ho nang le kotsi ea ho hloka vithamine.
Ts'ebetsong ea livithamine
E le hore a se ke a ntša kotsi 'meleng, empa ho mo tlisa molemo o moholo, ke habohlokoa ho utloisisa hore na ke eng e lokelang ho ba motsoako o nepahetseng oa divithamini. Ka hona, retinol (vithamine A), vithamine ea B le tocopherol e ka ba le phello e ntle haeba e nooa le vithamine F. Tšusumetso e ntle ea ho ja vithamine A e ntlafatsoa haeba e kopantsoe le vithamine E.
Ho haelloa ke livithamine 'meleng
Karolo ea li-vithamine bakeng sa sebōpeho sa motho e mong le e mong ke ntho e ke keng ea qojoa. Ka ho haelloa ke divithamine, matšoao a latelang a hlokomeloa:
- ho omella ha moriri le letlalo;
- seborrhea;
- fokotsa libido;
- ho hlobaela;
- maloetse a mangata a ts'oaetso;
- ho lahleheloa ke moriri;
- letlalo le omeletseng;
- ho fola ha maqeba;
- ho longoa 'meleng;
- ho halefa;
- boemo bo tepeletseng;
- masapo a tsoa mali;
- ho hloka takatso ea lijo;
- bohloko ba mesifa.
Ke eng e kotsi ka ho fetisisa ea li-vithamine?
Lingaka li re li na le livithamine life, li khothalletsa ho hopola se etsahalang ka ho eketseha ha livithamine. Kahoo, tšebeliso e feteletseng e ka lebisa ho hypervitaminosis, e hlahelang ka mefuta e thata le e sa foleng. Letšoao la pele le tšoana le chefo 'me e ka bakoa ke tšebeliso ea vithamine ka holimo ho kabelo ea letsatsi le leng le le leng. Ha e le sebōpeho se sa foleng, mona matšoao ha a bue joalo.
Ha ho feta tekanyo ea vithamine ea A ho ka ba teng ka mokhoa o bobebe oa 'mele: likokoanyana letlalong, ho lahleheloa ke moriri, ho hlohlona le ho nyekeloa ke pelo. Ka pel'a hypervitaminosis, ho na le keketseho ea k'holeseterole maling, tlōlo ea ho sebetsa ha liphio le tsamaiso eohle ea pochepolovoy. Ho tlōla ho joalo ho ka ba le nako e le 'ngoe ho sebelisoa ha vithamine kapa ka lebaka la tšebeliso ea nako e telele ea li-complexes le lihlahisoa tsa vithamine.
Li-vithamine ka lijo
Lijo bakeng sa 'mele oa motho ka mong ke mohloli o moholo oa limatlafatsi. Ela hloko haholo-holo ho lokela ho fanoa hore na ho na le li-vithamine lijong. Ka lebaka la bona, u ke ke ua boloka bophelo bo botle feela, empa hape u lule u le sebōpeho se phethahetseng. Matšoao a limatlafatsi a anngoe ke:
- Sehlahisoa se sa tšoaneng . Meroho e mecha le litholoana tsa lintho tse molemo haholo.
- Mokhoa le bophelo ba sethala . Haeba u boloka lijo ka sehatsetsing, joale ka mor'a matsatsi a mararo, lisebelisoa tse molemo ho fihlela ho 30% li tla lahleha, le mocheso oa motsoako le ho feta - ho fihlela ho 50%.
- Mokhoa oa ho sebetsa . Ka phekolo e telele ea mocheso, lintho tse ngata tse molemo li senyeha. Ka lebaka lena, khetho e nepahetseng e ntse e fofa.
Tseba hore na livithamine ha li lekaneng. Ho sa ntsane ho hlokahala ho utloisisa hore na ke hobane'ng ha ba hlokeha le moo ba bolokiloeng teng. E 'ngoe ea limatlafatsi tse bohlokoa ka ho fetisisa bophelong ba batho: