Cov vitamins (los ntawm Lat. Vita - lub neej) yog qhov tsim nyog rau ib tus neeg kom muaj kev tiv thaiv kev tiv thaiv thiab kev tsim cov tshuaj uas tsim nyog rau kev ua si tseem ceeb. Feem ntau cov vitamins hauv tib neeg lub cev tsis raug coj los ua ke, yog li nws yog qhov tseem ceeb kom rov muab cov khoom tsim nyog los ntawm cov chaw ib puag ncig sab nraud - nrog kev siv cov vitamins-npaj thiab zaub mov.
Nws yog qhov tsim nyog
- - nqaij thiab ntses
- - cereals
- - txiv hmab txiv ntoo thiab zaub
- - noob thiab noob txiv
- - txiv mab txiv ntoo
- - kev muab mis nyuj thiab cov mis ua
Cov Lus Qhia
Kauj ruam 1
Vitamin A (retinol, carotene). Hais txog cov vitamins-soluble vitamins, nqus nrog kev pab ntawm bile thaum rhuav tshem ntawm cov rog. Ib tus neeg laus yuav tsum tau noj yam tsawg 900 mcg ntawm cov vitamin A ib hnub. Synthesized los ntawm lub cev. Ua kom muaj kev tawm tsam ntawm cov pa mus rau kev kis kab mob, txhim kho qhov muag, thiab muab kev saib xyuas zoo rau cov plaub hau, tawv nqaij thiab rau tes. Ua ke nrog cov vitamin C, nws tiv thaiv nws los ntawm oxidation. Retinol muaj nyob rau hauv cov khoom lag luam hauv qab no: carrots, butter, mis nyuj, cheese, nqaij nyug siab, ntses siab, nqaij ntses caviar, roj ntses, qe qe, rog tsev cheese. Carotene pom nyob rau hauv hiav txwv buckthorn, sawv duav, txiv lws suav, zaub qhwv, noob txiv, paj liab, txiv av liab, taub dag, dib liab, roob tshauv, txiv pos nphuab, dib liab, txiv duaj thiab txiv ntseej.
Kauj ruam 2
Vitamin B1 (thiamin). Tsis coj los ntawm lub cev. Cov cai hauv ib hnub rau ib tus neeg laus yog 1.5 mg. Txhim kho kev ua haujlwm ntawm txoj hnyuv plab, tswj kev ua haujlwm ntawm cov hlab plawv. Pab lub cev daws kev ntxhov siab thiab kab mob. Nws yog qhov tshwj xeeb tshaj yog nyob rau lub sijhawm postoperative, vim nws nquag pab ib tus neeg kom rov zoo siab. Raws li cov dej-soluble vitamin, thiamine yuav tsum muaj qhov khoom noj ntxiv txhua hnub. Vitamin B1 muaj nyob hauv nqaij nyuj, nqaij yaj, nqaij npuas, thiab nqaij luav. Buckwheat, hlaws barley, semolina, oat thiab nplej nplej tseem muaj cov thiamine ntau ntxiv. Qhov sib npaug ntawm cov vitamin no tuaj yeem rov qab nrog tshuaj yej, cocoa, rye cij, qos yaj ywm, liab liab, kua txob ntsuab thiab ntsuab taum mog.
Kauj ruam 3
Vitamin B2 (riboflavin). Tsis coj los siv. Cov cai rau ib tus neeg laus: 1, 8 mg / hnub. Txo qhov muag nkees, koom tes hauv cov txheej txheem hauv lub cev ua haujlwm thiab ua haujlwm ntawm lub cev ua haujlwm, txhawb kev ua kom lub qhov muag ceev. Cov zaub mov sab saum toj muaj ntau ntawm cov vitamin: almonds, ceg nplej, shitaki nceb, turnips, radishes, qej, taum ntsuab, khoom noj siv mis.
Kauj ruam 4
B3 (niacin, nicotinic acid) yog txuam nrog kev sib txuas ntawm cov protein thiab cov rog. Qhov haujlwm tseem ceeb ntawm B3 yog nws lub peev xwm los tswj cov ntshav qabzib hauv qab zib. Noj cov nqi: 2-18 mg ib hnub twg, nyob ntawm seb muaj hnub nyoog. Pom hauv cov nqaij thiab ntses, nrog rau legumes thiab zaub ntsuab.
Kauj ruam 5
B5 (pantothenic acid) txhawb kev tsim khoom ntawm lub zog thiab cov neurotransmitters (cov tshuaj txuam nrog rau kev sib kis ntawm cov hlab ntaws), tswj cov txheej txheem ntawm lub hlwb, nce kev ua siab ntev hauv cov xwm txheej ntxhov siab thiab koom nrog cov tshuaj tiv thaiv cov tshuaj tiv thaiv. Cov kws tshawb fawb kev ntseeg ntseeg hais tias nws yog hom vitamin no uas pab tswj lub cev kom zoo, vim nws tso cai rau koj ua kom rog thiab ua kom cov ntshav roj tsawg dua li 15%. Kev noj haus txhua hnub: 5-10 mg. Cov khoom noj muaj txiaj ntsig zoo tshaj ntawm cov vitamin B3 yog daim siab, raum, nqaij, lub siab, qe, zaub ntsuab, brewer cov poov xab, noob thiab noob txiv.
Kauj Ruam 6
B6 (pyridoxine), ib yam li txhua cov vitamins B, muaj feem cuam tshuam hauv kev ua tiav cov carbohydrates, ntxiv rau kev tsim cov ntshav. Lub luag haujlwm tseem ceeb ntawm cov vitamin B6 yog suav tias yog kev koom nrog hauv kev tsim cov tshuaj hormones thiab cov khoom tsim ntawm nucleic acids, uas tiv thaiv kev laus ntawm lub cev. Nws yog synthesized nyob rau hauv lub cev los ntawm hnyuv microflora. Feem ntau cov pyridoxine muaj nyob hauv cov qos yaj ywm, ceg tawv, zaub ntsuab, hazelnuts, txiv ntoo qab zib, txiv kab ntxwv thiab avocados. Lub cev xav tau txhua hnub rau pyridoxine yog 2 mg.
Kauj Ruam 7
B7 (biotin) yog pom nyob rau hauv yuav luag txhua yam zaub mov, tab sis nyob rau hauv cov koob tshuaj me me. Lub plab ua kom zoo microflora muaj peev xwm coj los ua ke kom txaus biotin.
Kauj ruam 8
B9 (folic acid). Kev ua haujlwm txhua hnub: 200 mcg. Pom zoo rau cov poj niam cev xeeb tub, vim nws koom tes hauv kev tsim menyuam hauv plab. Folic acid nrawm chav kawm ntawm ntau yam tshuaj lom neeg hauv lub cev thiab nce cov ntsiab lus ntawm hemoglobin. Pom hauv cov zaub ntsuab thiab txiv hmab txiv ntoo, zaub xas lav, wholemeal hmoov thiab zib ntab.
Kauj Ruam 9
B12 (cobalamin). Niaj hnub xav tau rau ib tus neeg laus: 3-6 mcg. Qhov sib txawv ntawm cov vitamin yog tias nws koom nrog kev tsim cov DNA lwg me me thiab tsim nyog rau kev faib tawm ntawm tes. Nws kuj yog lub luag haujlwm tseem ceeb hauv kev tsim cov myelin sheath, uas
npog lub qab haus huv. Cov vitamins no yog qhov tseem ceeb rau cov menyuam yaus thaum nws txhawb kev loj hlob. Cov ntsiab lus siab tshaj plaws ntawm cobalamin pom muaj nyob hauv nqaij nyug siab thiab lwm yam khoom tsiaj.
Kauj ruam 10
Vitamin C (ascorbic acid). Ib qho zoo tshaj plaws ntawm cov vitamins ntawm noob neej, vim nws tau suav tias yog tus tiv thaiv lub cev tseem ceeb hauv kev tiv thaiv kab mob thiab kis kab mob. Yuav tsum tau ua txhua hnub: 50-100 mg. Txhawb kev pom zoo collagen thiab protein ntau hauv daim tawv nqaij, ligaments thiab pob txha. Txhawb nqa qhov nqus ntawm hlau thiab koom nrog hauv adrenaline. Vitamin C yog lub zog antioxidant thiab tiv thaiv lub cev daim tawv nqaij los ntawm cov dawb radicals. Pom nyob rau hauv cov kua txiv kab ntxwv, txiv ntoo qab zib, hiav txwv buckthorn, dub currants, txiv apples thiab kiwi. Rosehips thiab tswb nrov yog nplua nuj nyob hauv cov vitamin no.
Kauj ruam 11
Vitamin D (raws li cholecalciferol thiab ergocalciferol). Lub luag haujlwm tseem ceeb yog ua kom muaj qhov nqus ntawm calcium los ntawm cov zaub mov. Ua ke nrog calcium thiab phosphorus, nws tswj cov hniav thiab cov pob txha zoo. Vitamin tsis pom kev tam sim ntawd pom - cov pos hniav los ntshav, rickets. Kev noj tshuaj txhua hnub: 5 mcg (lossis 0.005 mg). Tib neeg lub cev muaj peev xwm los tsim cov vitamin D hauv qhov ntau txaus nrog kev ua kom muaj hnub ci. Muaj: ntses roj, sardines, herring, salmon, nkaub qe, butter, mis.
Kauj ruam 12
Vitamin E (tocopherol) kuj tseem yog tshuaj tua kab mob antioxidant, muaj txiaj ntsig zoo hauv kev tiv thaiv atherosclerosis. Kuaj cov haujlwm ntawm cov leeg, endocrine thiab gonads. Tiv thaiv kev txhim kho ntawm cataracts, txhawb kev kho sai ntawm hlawv. Kev tsim nyog rau txhua hnub rau cov vitamin E yog 15 mg. Muaj: roj zaub, txiv laum huab xeeb, almonds, paj noob hlis thiab taub dag noob. Lub xub ntiag ntawm tocopherol tau sau tseg nyob hauv qee hom roj ntses (ntses liab, ntses liab, thiab lwm yam).
Kauj ruam 13
Vitamin K ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm hauv lub raum thiab cov ntshav txhaws, pab tiv thaiv kom ntshav tsis txhob los ntshav hauv thiab. Tus nqi rau ib hnub: 0, 2-0, 3 mg. Muaj: cov zaub nplooj ntsuab (zaub ntsuab, kale), taum ntsuab, tsiaj nplooj siab, roj ntses.
Txhim khu koj cov zaub mov noj thiab tsis txhob hnov qab txog kev npaj muaj vitamin, vim hais tias cov khoom lag luam zoo qee zaum tawm ntau qhov xav tau, thiab ib ntsiav tshuaj thaum noj tshais tuaj yeem sau qhov tsis muaj cov vitamins.
