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Cov vitamins yog muab cais raws li lawv lub peev xwm yaj hauv dej lossis hauv cov rog.
Cov vitamins uas yaj hauv dej thiab tuaj ntawm cov zaub mov ncaj qha mus rau hauv cov ntshav tau hu ua dej soluble.
Lub zog hauv lub cev ntawm Dej Soluble Vitamins
Xya qhov khoom tseem ceeb ntawm cov dej-soluble vitamins paub. Lawv muaj peev xwm:
- Yooj yim rau hauv cov dej yaj.
- Sai sai nqus mus rau hauv cov ntshav los ntawm qhov sib txawv ntawm qhov loj thiab me hnyuvkiag li tsis tsim hauv cov nqaij lossis hauv cov nruab nrog cev, yog li ntawd, muaj kev xav tau rau lawv txoj kev noj txhua hnub nrog zaub mov. Ib qho kev zam rau txoj cai no yog vitamin B12, uas tau nqus tsuas yog nyob ntawm qhov muaj cov protein tshwj xeeb ua ke los ntawm lub hlwb ntawm lub plab. Raws li kev tshawb fawb tsis ntev los no ntawm kev siv tshuaj ntau, qhov nqus ntawm cov vitamin no rau hauv cov ntshav yog ua tau yam tsis muaj qhov cuam tshuam ntawm Castle Castle. Kev noj tshuaj cyanocobalamin ib txwm tuaj yeem muab qib no.
- Txhawm rau nkag mus rau tib neeg lub cev rau feem ntau los ntawm khoom cogCov. Nyob rau tib lub sijhawm, ntau cov vitamins ntawm dej-soluble pab pawg muaj nyob rau hauv cov tsiaj txhu cov khoom lag luam hauv qhov ntau ntau dua li hauv cov khoom noj cog.
- Ntshav nrawm nrawm los ntawm tib neeg lub cev, yam tsis nyob hauv nws rau ntau tshaj li ob peb hnub.
- Qhib kev nqis tes ua ntawm lwm cov vitaminsCov. Lawv qhov tsis zoo ua rau txo qis hauv kev lom neeg ntawm cov vitamins ntawm lwm pab pawg.
- Tshaj cov vitamins-dej soluble tsis muaj peev xwm cuam tshuam kev ua haujlwm ntawm lub cev, vim txhua yam ntawm lawv dhau mus tau nrawm lossis cais tawm hauv cov zis. Qhov tsis zoo tshwm sim ntawm kev txhaj tshuaj ntawm cov dej-soluble vitamins tsis tshua muaj neeg pom.
- Ua tshwj xeeb tshaj yog vim qhov sib ntxiv ntawm phosphoric acid residue.
Cov vitamins twg ua nrog pab pawg ntawm cov dej soluble?
Cov pab pawg ntawm cov dej soluble vitamins muaj:
- Thiamine (Antineuritic Vitamin B1).
- Riboflavin (Vitamin B2).
- Nicotinic acid (antipellagric vitamin PP lossis B3).
- Pantothenic acid (Vitamin B5).
- Pyridoxine (anti-dermatitis vitamin B6).
- Folic Acid (Antianemic Vitamin B9).
- Cyanocobalamin (Vitamin B12).
- Biotin (antiseborrheic vitamin H lossis B8, uas yog tus nrawm ntawm kev loj hlob ntawm cov kab mob, hu ua fungi thiab poov xab).
- Ascorbic Acid (Anticorbut Vitamin C).
- Bioflavonoids (Vitamin P).
- Carnitine (Vitamin T lossis B11).
Cov yam ntxwv dav ntawm cov dej soluble vitamins
B vitamins
Vitamin B1
Lwm lub npe rau cov khoom uas muaj cov leej faj, nyob rau hauv nws daim ntawv dawb huv uas muaj cov xim tsis muaj xim uas xa cov ntxhiab tsw ntawm cov poov xab - thiamine.
Tus nqi niaj hnub ntawm thiamine muaj nyob hauv 200 gram ntawm nqaij npuas
Lub ntsiab lus tseem ceeb ntawm thiamine yog nws txoj kev kho kom haum xeeb hauv cov khoom noj metabolism. Nws lub cev tsis txaus ntseeg ua rau tsis tiav kev nqus ntawm cov carbohydrates thiab cov tsub zuj zuj hauv tib neeg lub cev ntawm pyruvic thiab lactic acids - cov khoom nruab nrab ntawm cov khoom noj metabolism.- Thiamine yog qhov tseem ceeb rau cov metabolism hauv cov protein.
- Lub cev rog tsis yog tsis muaj nws, vim nws yog qhov tseem ceeb ntawm kev tsim khoom noj cov khoom siv roj.
- Txhim kho txoj haujlwm ntawm lub plab zom mov, pab lub plab ua kom nrawm nrawm ntxiv rau kev khiav tawm ntawm nws cov ntsiab lus.
- Kuaj qhov ua haujlwm ntawm lub siab ua haujlwm.
Vitamin B2
Riboflavin cuam tshuam ncaj qha rau cov xim muaj ntau yam khoom: ob qho tib si cog thiab tsiaj keeb kwm.
Ntshiab riboflavin muaj cov tsos ntawm daj-txiv kab ntxwv hmoov nrog lub iab iab. Nws yog qhov nyuaj kom yaj nyob hauv dej thiab yooj yim rhuav hauv lub teeb ci.
Lub microflora ntawm tib neeg txoj hnyuv muaj peev xwm ua ke txoj cai riboflavin. Ib zaug hauv tib neeg lub cev nrog rau zaub mov noj, riboflavin hloov dua siab tshiab rau hauv cov tshuaj lom biologically active - coenzymes, uas yog cov khoom sib txuam ntawm cov pa pa ua pa. Cov kev ua ntawm enzyme systems tswj kev tiv thaiv oxidative thiab txo cov txheej txheem tsis tiav yog tsis muaj riboflavin.
- Vitamin B2 feem ntau hu ua kev loj hlob, txij li tsis muaj nws txhua txoj kev loj hlob tsis tuaj yeem xav tau.
- Tsis rog, tsis muaj protein, thiab metabolism hauv tsis muaj peev xwm ua tau yam tsis muaj cov vitamin no.
- Riboflavin txhim kho kev ua haujlwm ntawm cov plab hnyuv siab raum ntawm lub zeem muag. Ua tsaug rau nws, tsaus hloov kho kom ntau ntxiv, xim pom thiab pom kev pom kev hmo ntuj.
- Yuav kom ua tau raws li qhov yuav tsum tau ua txhua hnub rau riboflavin, koj tuaj yeem noj peb lub qe.
Vitamin B3
Hauv nws daim ntawv dawb huv, nicotinic acid yog kua daj uas yaj tau zoo hauv dej thiab tsis tawg hauv qab ntawm lub teeb thiab cov pa oxygen.
Lub ntsiab ntawm lub cev ntawm nicotinic acid yog los tswj kev ua haujlwm ntawm lub paj hlwb, cov kev ua tsis tiav uas tuaj yeem ua rau txhim kho cov mob dermatitis thiab ntau yam kev cuam tshuam.
- Thaum lub sijhawm cuam tshuam ntawm nicotinic acid thiab thyroxine, coenzyme A yog synthesized.
- Vitamin B3 muaj txiaj ntsig zoo rau cov qog adrenal. Nws qhov tsis muaj peev xwm tuaj yeem cuam tshuam kev tsim cov glycocorticoids, uas ua rau lub cev ploj ntawm cov protein thiab cov lus sib txuas ntawm cov carbohydrates.
- Nicotinic acid yog tsim los ntawm microflora ntawm tib neeg txoj hnyuv.
- Qhov niaj hnub xav tau rau cov vitamin B3 muaj peev xwm ua kom muaj 200-gram ntawm yaj.
Vitamin B6
- Pyridoxine koom nrog yuav luag txhua hom metabolism hauv.
- Vitamin B6 yog cov neeg koom tes hauv hematopoiesis.
- Cov ntsiab lus siab ntawm cov vitamins no hauv cov zaub mov muaj peev xwm nce acidity thiab txhim kho lub plab zom mov.
- Qhov tsis muaj cov vitamins B6 tuaj yeem ua rau daim siab ua rau lub siab ua rog.
- Tus nqi pyridoxine txhua hnub yog muaj nyob hauv 200 grams ntawm pob kws tshiab lossis hauv 250 g ntawm nqaij nyug.
Vitamin B8
Vitamin B8 nkag mus rau hauv lub cev tsis yog los ntawm zaub mov xwb, tab sis kuj yog los ntawm cov txheej txheem ntawm cov xyoob ntoo hauv nruab nrog cev uas tshwm sim hauv plab hnyuv.
Feem ntau cov biotin nyob hauv lub qe ntawm cov qe qaib. 4 yolks muaj peev xwm txaus siab rau qhov xav tau txhua hnub rau nws.
- Biotin muaju yog koob tsim, muaj kuab rau hauv dej, thiab tiv taus tshav kub, kua qaub thiab alkalis.
- Nus ua haujlwm ntawm lub paj hlwb.
- Koom rau hauv lipid metabolism.
- Nrog rau tsis muaj biotin, daim tawv nqaij ua flaky thiab qhuav.
Vitamin B9
- Daj-txiv kab ntxwv folic acid muaju yog nyuaj rau yaj hauv dej, ntshai tsam raug rau lub teeb ci ntsa iab thiab kub.
- Vitamin B9 nquag koom tes ua ke nrog hauv kev ua haujlwm ntawm nucleic thiab amino acids, purines thiab choline.
- Nws yog ib feem ntawm cov chromosomes thiab txhawb kev tsim cov cell.
- Txhim kho cov hematopoiesis, pab txhawb kev nce ntxiv ntawm cov qe ntshav dawb.
- Pab txo qis cov roj cholesterol.
Cov khoom noj hauv cov zaub mov muaj cov vitamins B9 me me, yog li nws qhov tsis muaj peev xwm yog tsim los ua kom cov synthesis nqa los ntawm microflora ntawm nws cov hnyuv.Tsuas yog ob peb nplooj ntawm cov zaub xam lav tshiab lossis zaub txhwb qaib tuaj yeem muab lub cev nrog tshuaj txhua hnub ntawm vitamin B9.
Vitamin B12
- Nws cov liab ci liab tau ua ib daim duab ntawm koob lossis prisms.
- Nyob rau hauv lub teeb ci, poob nws cov khoom.
- Nws muaj cov lus tshaj tawm antianemic zoo.
- Koom nrog kev sib txuas ntawm purines thiab amino acids.
- Cuam tshuam cov metabolism hauv protein.
- Nws txhawb txoj kev loj hlob ntawm tus menyuam lub cev, muaj qhov ua tau dav dav.
Cov vitamins B txiav txim siab txog tib neeg kev noj qab haus huv. Lawv qhov tsis muaj qhov xaus nrog qhov tseeb tias cov vitamins ntawm cov pab pawg tseem tshuav poob feem ntau ntawm lawv cov txiaj ntsig zoo.
Vitamin C
Dawb crystalline hmoov nrog kua qaub saj, soluble hauv dej. Thaum kho cov cua sov, nws yog pov tseg yuav luag txhua nrho. Nws tiv tsis tau lub sijhawm ntev cia, cuam tshuam rau lub hnub ci thiab cua.
Lub ntsiab tseem ceeb ntawm roj ntsha yog txuam nrog cov txheej txheem redox.
- Koom nrog cov metabolism hauv cov protein. Nws lub cev tsis muaj peev xwm ua rau txo qis hauv kev siv protein los ntawm tib neeg lub cev.
- Ntxiv dag zog rau cov phab ntsa ntawm capillaries, thaum tswj lawv elasticity. Qhov tsis muaj cov tshuaj ascorbic acid ua rau muaj kev puas tsuaj ntawm cov hlab ntsha thiab txoj kev nyiam los ntshav.
- Nrog nws cov ntsiab lus siab, ib qho kev nce siab hauv kev ua haujlwm antitoxic ntawm daim siab raug pom.
- Feem ntau xav tau cov vitamin C yog cov qog ntawm endocrine system. Sib luag siab yog qhov xav tau ntawm nws hauv kev tso kua qws sib npaug.
- Nws thaiv cov kev tsim cov tshuaj lom hauv lub cev tib neeg.
- Muaj peev xwm tiv thaiv tau los ntawm kev cuam tshuam ntawm tus naj npawb ntawm lom tshuaj lom.
- Nws yog ib qho tshuaj antioxidant.
Qhov tsis muaj ascorbic acid nyob rau hauv lub cev txo qis nws qhov kev tawm tsam rau kev cuam tshuam ntawm co toxins thiab kis kab mob. Yuav kom ua tau raws li qhov xav tau txhua hnub, koj tuaj yeem noj 200 g txiv pos nphuab lossis 100 g ntawm kua txob qab.
Vitamin P
- Sib cuam tshuam nrog cov ascorbic acid, txhim kho nws cov haujlwm.
- Ntxiv dag zog rau cov hlab ntsha, txo qis lawv cov permeability.
- Txhim kho cov ntaub so ntswg ua pa.
- Lowers ntshav siab hauv cov neeg mob siab siab.
- Normalizes bile tso pa tawm thiab qog adrenal ua haujlwm.
- Feem ntau ntawm tag nrho cov yog vitamin P hauv blackcurrant thiab chokeberry. Tsuas yog ib qho me me ntawm cov txiv ntoo no txaus los muab rau koj tus kheej nrog kev noj haus txhua hnub ntawm bioflavonoids.
Vitamin T
- Pab raws li kev thauj khoom ntawm cov roj ntsha.
- Koom nrog ntau hom metabolism hauv.
- Txhawb nqa qhov hlawv ntawm cov rog tshaj. Nws yog siv hauv qhov hnyav hauv cov txheej txheem.
- Them nrog lub zog, txhawb txoj kev tsim kom muaj corset los ntawm cov leeg.
- Nrog cov khoom ua antioxidant, carnitine tiv thaiv lub cev tiv thaiv kab mob, co toxins thiab dawb radicals.
- Vim tias cov carnitine raug rhuav tshem thaum kho cua sov ntawm cov khoom muaj nws, peb tsis tuaj yeem muab nws los ntawm cov khoom noj hauv qhov ntau peb xav tau. Txawm li cas los xij, nws muaj peev xwm tsim tau lub raum thiab mob siab ntawm tus neeg.
Dej soluble vitamins: lub rooj
| Vitamin | Tus nqi niaj hnub | Lub hauv paus tseem ceeb |
| B1 | 1.2-2.5 mg | Cereals, poov xab, mob siab |
| B2 | 1.5 mg | Cov qe, cereals (oat, buckwheat), txhawm nplej, daim siab |
| B3 | 5-10 mg | Poov xab, noob nroj nplej, qe |
| B5 | 9-12 mg | Cov qe, mis nyuj, ntses, nplooj siab, nqaij, poov xab, txiv tsawb, qos yaj ywm, nplej, carrots |
| B6 | 2-3 mg | Cov zaub qhwv, tsev me cheese, npias cov poov xab, buckwheat, nplooj siab, qos yaj ywm, taum paj |
| H lossis B8 | 0.15-0,2 mg | Peas, qe, oatmeal |
| B9 | 200 mcg | Cov dos ntsuab nplooj, zaub txhwb qaib, zaub xas lav, nplooj siab, poov xab |
| B12 | 3 mcg | Mob siab, Atlantic herring, mackerel, sardine, cov nqaij ntshiv cheese, qe, nqaij qaib, nqaij nyug |
| C | 50-100 mg | Zaub pob, dill thiab parsley, qhuav rosehip, qus strawberry, currant dub |
| P | Qhov ntau npaum li cas cov tshuaj noj tsis tau tsim (feem ntau muab ib nrab ntawm tus nqi ntawm qhov yuav tsum tau ua txhua hnub rau vitamin C) | Gooseberries, blackcurrants, txiv ntoo qab zib, cranberries, txiv ntoo qab zib |
| T | 300-1200 mg | Poov xab, noob hnav noob, taub dag, yaj yaj, nqaij yaj, nqaij tshis, ntses, khoom noj siv mis, qe |
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