Mafuta-soluble mavhitaminzi - rutsigiro upenyu

Vanhu vagara vachizviziva kuti kuipa kukura, kukura, uye upenyu pachahwo pasina muviri makabhohaidhiretsi, mafuta, mapuroteni zvinokosha uye chinokosha fuma. The zita vakagamuchira chete muna 1911 nemhaka K.Funku musayendisiti, rokuti "vhitamini", iro rinoreva "upenyu-anondichengeta". Zita iri zvakarurama zvinoratidza zvaari dzavo, sezvo avo anobatsira zvinhu zvinobatsira zvizere kuvapo zvose zvipenyu zvose, kutanga nyore zvinenge vanhu nemhuka. Asi mashoko aya ari kufarira vaya kunyora pamusoro mvura-soluble uye mafuta-soluble mavhitaminzi chaihwoihwo. Munyaya ino tichakurukurei muudzame mhando mafuta-soluble mavhitamini, zvavanoita uye apo vakawana.

Maererano makemikari hunhu mapoka maviri makuru mavhitamini zvinogona kupatsanurwa - mvura-soluble uye mafuta-soluble. Zviri mvura-soluble mavhitaminzi inofanira kukasawedzerwa daily. Asi mafuta-soluble mavhitaminzi anokwanisa kuunganidza mu zvipenyu, zvakananga ari chiropa, pamwe rokushaya abudiswa naye uye anoumba kuti kushayikwa. Zvinovhiringidza vanhu soluble mavhitaminzi kubva zvokudya chirimwa uye mhuka mavambo.

Mafuta-soluble mavhitaminzi dzinokurukurwa marudzi anotevera:

Vhitamini A (retinol), sezvinoita antioxidant simba DZEMUNHU DZINODZORA physiologic kukwegura muitiro, kunonatsiridza chiratidzo, uye kunyanya rubvunzavaeni ruvara, kunomutsa itsva zvinyama kukura uye kupesana masero, kunobatsirawo pamusoro okubereka basa, inotsigira zvakajairika mucous Kamudzira uye ganda. Uye hunowedzerawo kutapata uye kuramba zvimwe zvinhu zvinokachidza Inobaya.

Nokusava retinol vakachengeta kutyora tsinga basa, kugaya uye afemeruke, muviri kuramba anodonhedza, kukura DZEMUNHU DZINODZORA, anosiya mashoko kutarisana acuity.

Akawanda, vhitamini A rinowanikwa chiropa, ruomba, zai chena. Plants ane ake nowakautangira - carotene, iyo kutsanya ava inodiwa vhitamini A. Its vazhinji makarotsi, apricots, nhanga, girini.

Vhitamini E (tocopherol). Zvinoita sokuti antioxidant kunoshamisa kuti DZEMUNHU DZINODZORA kukwegura, uyewo zvakakodzera mune tsandanyama mitoro, kudzivirira kuneta, nokuti normalization mapuroteni muviri, pakukura ari mudumbu uye pamuviri. It kunobatsirawo pamusoro hematopoietic zvomukati, dzokubereka nadzo, kunonatsiridza ganda ezvinhu.

Kushaikwa vhitamini inoratidzwa chinonzi dystrophy, kurukutika.

Vakawanda tocopherol iri miriwo mafuta, kunyanya zviyo uye Sou, gorosi utachiona, zai, chiropa, ruomba, mutema pizi, lettuce uye makabheji.

Vhitamini K (phylloquinone) ane inorwisa utachiona, unonyaradza marwadzo, antibacterial ehupfumi, nokuumba prothrombin, kuvandudzwa kweropa, unokurudzira gastrointestinal mutinhimira sunga.

Zvakaipira kunoratidzwa phylloquinone nokuvhiringidzirwa intestinal zvakaoma achiporesa maronda, ropa panguva kwokugeza mazino uye mhuno, namavanga ose zvisingazivikanwi mavambo.

Natural manyuko vhitamini K vari yorukato, makarotsi, pizi, algae, mazai, livers, parsley uye sipinachi. Vhitamini K iri zvishoma synthesized ne utano intestinal microflora.

Vhitamini D (calciferol), kunonziwo "mushana vhitamini" nokuti anokwanisa yayo kuti synthesized mumuviri womunhu pachena kuti chezuva.

Calciferol inodiwa optimum kuitwa kuti phosphorus uye calcium yakawanda ari dumbu. kushaikwa kwayo kunoratidzwa pfava bvudzi uye zvipikiri, zino kuora.

Vanonyanya kupa vhitamini E - chiropa mhuka uye hove, hanyanisi, chibage mizambiringa yakabva kumwe (rye mumera, gorosi utachiona), mbiriso Brewer wacho, mazai, ruomba, mukaka.

Mafuta-soluble mavhitamini, tafura zvinodiwa:

vhitamini A

800-1000mkg vakuru;

400mkg vana.

vhitamini D

2,5mkg vakuru;

10mkg vana.

vhitamini K

60-80mkg vakuru;

5-30mkg vana.

vhitamini E

mukuru 8-10mg;

vana 3-7mg.