Lub cev xav tau cov vitamins-fat soluble nce nrog ntau yam kab mob, tshwj xeeb tshaj yog muaj ntshav qab zib. Tus kab mob no yog cov cim kev tsis txaus siab hauv lub cev, uas ua rau cov khoom hauv nruab nrog cev thiab cov nqaij tsis txaus nrog cov khoom noj muaj txiaj ntsig. Tias yog vim li cas thiaj muaj ntshav qab zib, nws yog qhov tsim nyog los tswj cov khoom noj txhua hnub ntawm cov rog-soluble ntsiab hauv kev tiv thaiv kom tiv thaiv lawv qhov tsis txaus.
- Lawv yog cov tivthaiv ntawm daim nyias nyias xoos.
- Txheeb hauv lub nruab nrog plab thiab roj ntsha subcutaneous.
- Ua rau hauv zis.
- Tshaj dhau nyob hauv daim siab.
- Qhov tsis muaj peev xwm yog qhov tsis tshua muaj, vim tias lawv tau txo qis qeeb.
- Overdose ua rau muaj kev rau txim loj.
Muaj ntau lub luag haujlwm uas ua hauv tib neeg lub cev cov roj-soluble vitamins. Lawv lub luag haujlwm hauv roj ntsha yog txhawm rau txhawb nqa cov cell ua xaim. Nrog kev pab ntawm cov ntsiab lus no, rhuav tshem ntawm cov rog kev noj haus tshwm sim thiab lub cev muaj kev tiv thaiv los ntawm cov dawb radicals.
Cov khoom tseem ceeb ntawm cov rog-soluble vitamins
Rog-soluble organic sib tov suav nrog cov vitamins A, D, E thiab K.
Txhua lub ntsiab muaj qhov cuam tshuam zoo rau kev mob ntawm daim tawv nqaij, plaub hau thiab rau tes, nrog rau kev ua rau cov hluas. Ntxiv mus, txhua qhov sib xyaw ua kom muaj rog muaj cov yam ntxwv thiab cov yam ntxwv tshwj xeeb.
Vitamin A (retinol thiab carotene)
Retinol nyob rau hauv daim ntawv ntawm esters yog ib qho kev sib txuam ntawm cov khoom tsiaj. Cov nyob ua ke ntawm cov zaub thiab txiv hmab txiv ntoo suav nrog carotenoids, uas nyob rau hauv plab hnyuv me hloov mus rau hauv cov tshuaj vitamin A. Cov carotenoids uas nquag ua haujlwm yog lycopene thiab beta-carotene. Cov kev sib xyaw ua ke no yog tsim nyob rau hauv daim siab hauv ntau qhov ntau, uas tso cai rau tsis pub ntxiv cov peev nyiaj ntawm ob peb hnub.
- Tsim txoj kev loj hlob ntawm lub cev pob txha.
- Txhim kho cov nqaij mos epithelial.
- Ua kom pom tseeb muaj nuj nqi.
- Kom hluas.
- Cov roj (cholesterol) qis dua.
- Tsim lub cev hluas.
- Qhov xav tau rau cov thyroid caj pas.
Qhov chaw ntawm Vitamin A
- cov ceg tawv (4.2 mg);
- hiav txwv buckthorn (2.5 mg);
- qij (2.4 mg);
- zaub cob pob (0.39 mg);
- carrots (0.3 mg);
- seaweed (0.2 mg).
- nqaij npuas, nqaij nyuj thiab nqaij qaib daim siab (los ntawm 3.5 txog 12 mg);
- ntses (1.2 mg);
- qe (0.4 mg);
- feta cheese (0.4 mg);
- qaub cream (0.3 mg).
Qhov xav tau ntawm cov khoom no nce nrog kev ua haujlwm hnyav ntawm lub cev, thaum lub sijhawm muaj kev ntxhov siab heev, thaum cev xeeb tub thiab nrog cov kis kab mob.
Vitamin D (Calciferol)
Mas suav nrog cov tsiaj noj. Cov organic sib xyaw no nkag mus rau hauv lub cev tsis tsuas yog ua zaub mov, tab sis kuj thaum pom raug UV hluav taws xob ntawm daim tawv nqaij. Qhov kev xav tau ntawm cov vitamin no nce ntxiv thaum cev xeeb tub, nrog lub cev ntas, muaj qhov tsis tshua pom lub hnub thiab laus laus. Kev nqus rau hauv txoj hnyuv, kua tsib cov kua qaub thiab cov rog yog xav tau.
- Tiv thaiv cov rickets.
- Sau cov calcium thiab phosphorus hauv cov pob txha.
- Stabilizes qhov kev nqus ntawm phosphorus thiab ntsev hauv cov hnyuv.
- Txhawb lub cev pob txha qauv hauv lub cev.
Nws raug nquahu kom noj cov vitamin D rau kev tiv thaiv thiab suav nrog hauv cov khoom noj txhua hnub cov zaub mov uas muaj nplua nuj nyob hauv cov khoom no.
Nws yuav tsum raug sau tseg tias cov organic compound no yog cov tshuaj lom, yog li ntawd, tsis txhob tshaj li cov koob tshuaj pom zoo, uas nws txawv rau txhua pawg hnub nyoog.
Cov Khoom Siv ntawm Vitamin D
- hiav txwv ntses bass thaj tsam, ntses liab (0.23 mg);
- nqaij qaib qe (0, 22 mg);
- mob siab (0.04 mg);
- butter (0.02 mg);
- qaub cream (0.02 mg);
- cream (0.01 mg).
Vitamin E (tocopherol)
Kev ua haujlwm lom neeg ntawm cov vitamin E tau muab faib ua cov vitamins thiab antioxidant tshuaj. Qhov sib xyaw ua ke no tiv thaiv kev ploj tuag ntawm tes los ntawm kev tshem cov lipid cov roj tawm hauv lub cev, thiab tseem tso cai rau cov roj ntsha hauv lub cev ua haujlwm tsis cuam tshuam. Lawv tiv thaiv kev txhim kho ntawm cov ntshav liab hauv cov ntshav kev. Cov cuab yeej tseem ceeb ntawm tocopherol yog nce cov khoom ntawm kev txuam nrog cov vitamins-fat soluble vitamins hauv lub cev, uas yog qhov tseeb tshwj xeeb tshaj yog rau cov vitamin A.
Yog tias tsis muaj cov vitamin E, ATP synthesis thiab kev ua haujlwm ntawm cov qog adrenal, cov qog ua haujlwm, cov thyroid caj pas thiab cov pituitary caj pas tsis yooj yim sua. Cov organic sib xyaw no koom nrog cov metabolism hauv cov protein, uas yog qhov tsim nyog rau kev tsim cov nqaij ua nqaij thiab cov kev ua haujlwm tsis tu ncua. Ua tsaug rau cov vitamins no, cov haujlwm ntawm kev ua haujlwm ntawm kev ua tiav muaj sia, thiab lub neej ntev. Nws pab txhawb rau hauv lub sijhawm ib txwm muaj ntawm cev xeeb tub thiab tsim nyog txhawm rau kom tus me nyuam tsis txhim kho cov kab mob patho hauv utero.
Cov Khoom Ntawm Vitamin E
Tsiaj keeb kwm:
- hiav txwv ntses (5 mg);
- squid (2.2 mg).
Keeb kwm tsob ntoo:
- noob txiv (6 txog 24.6 mg);
- paj noob hlis noob (5.7 mg);
- qhuav apricots (5.5 mg);
- hiav txwv buckthorn (5 mg);
- rosehip (3.8 mg);
- nplej (3.2 mg);
- spinach (2.5 mg);
- sorrel (2 mg);
- prunes (1.8 mg);
- oatmeal, barley groats (1.7 mg).
Vitamin K (menadione)
Vitamin K hauv lub cev yog lub luag haujlwm rau cov ntshav ua ke, txhawb cov hlab ntshav, thiab pob txha tsim. Yog tsis muaj cov ntsiab lus no, kev ua haujlwm raum tsis tuaj yeem ua tau. Qhov xav tau ntawm cov organic compound nce siab no yuav muaj kev tiv thaiv sab hauv lossis sab nraud, thaum npaj rau kev phais mob thiab nrog hemophilia.
Vitamin K yog lub luag haujlwm rau cov txheej txheem ntawm kev nqus calcium uas yog vim li cas thiaj li tsim nyog kom ntseeg tau tias lub cev ua haujlwm hauv thaj tsam ntawm sab hauv thiab cov nruab nrog cev.
Cov Khoom Siv ntawm Vitamin K
- nqaij (32,7 mg);
- nqaij qaib qe (17.5 mg);
- mis nyuj (5.8 mg).
- spinach (48.2 mg);
- dej qab ntsev (17.3 mg);
- dos (16.6 mg);
- zaub cob pob (10.1 mg);
- cov zaub qhwv dawb (0.76 mg);
- dib (0.16 mg);
- carrots (0.13 mg);
- txiv apples (0.02 mg);
- qij (0.01 mg);
- txiv tsawb (0.05 mg).
Rog Soluble Vitamins: Cov Lus
| Npe | Tus nqi niaj hnub | Lub hauv paus tseem ceeb |
| Vitamin A | 90 mg | qus qej, zaub ntug hauv paus, hiav txwv buckthorn, qej, siab, ntses, butter |
| Vitamin D | Rau cov menyuam yaus 200-400 IU, rau poj niam thiab txiv neej - 400-1200 IU. | ntses ntses, nqaij qaib qe, mob siab, butter |
| Vitamin E | 140-210 IU | hiav txwv ntses, squid, sunflower noob, pob kws, rosehip |
| Vitamin K | 30-50 mg | nqaij, nqaij qaib qe, mis nyuj, spinach, zaub xam lav, dos, txiv tsawb |
