Nyob rau hauv sov so lub caij ntuj sov qhov xwm muab ntau ntawm zaub tshiab thiab txiv hmab txiv ntoo. Cov tub ntxhais hluas, kua txiv hmab txiv ntoo thiab cov khoom noj khoom haus zoo li no tau hlub los ntawm cov menyuam yaus thiab cov laus rau lawv txoj kev tsis txaus siab thiab txiaj ntsig rau lub cev. Cov vitamins zoo li cas - ntuj lossis hluavtaws, dab tsi yog qhov txiaj ntsim ntawm cov vitamins - cia peb sim paub.
Vitamins - yog dab tsi?
Teb lo lus nug ntawm seb ib tug neeg xav tau cov vitamins, heev yooj yim, paub txog lub ntsiab lus nws tus kheej tau txhais. Lo lus Latin "vita" txhais tau hais tias lub neej. Cov Vitamins yog ib pawg ntawm cov organic compounds sib low-molecular ntawm cov qauv yooj yim thiab muaj tshuaj sib txawv. Los ntawm tshuaj lom neeg - qhov no yog ib pawg ntawm cov organic, uas yog tag nrho los ntawm lawv qhov kev xav tau rau ib tug kab mob heterotrophic, raws li ib feem ntawm cov zaub mov.
Vitamins thiab lawv lub luag haujlwm nyob hauv tib neeg lub cev
Txhua tus uas paub tias cov vitamins yog dab tsi, to taub - nws tsis yooj yim dua los ua lawv txoj hauj lwm rau tib neeg lub cev. Cov kws kho mob hu ua tej dej num ntawm cov vitamins:
- Retinol (vitamin A) - yuav siv ib feem ntawm qhov muag pom ntshav hauv lub qhov muag ntawm lub qhov muag, muaj feem xyuam rau txoj kev mob ntawm daim tawv nqaij, lub plab zawv, thiab tiv thaiv lawv. Tsis tas li ntawd, cov tshuaj vitamin no yeej txhawb nqa txoj kev loj hlob, nce mus rau cov kab mob.
- Thiamine (vitamin B1) - yog ib qho tseem ceeb heev nyob rau hauv cov txheej txheem ntawm cov metabolism ntawm carbohydrates thiab cov hauj lwm ntawm digestive system thiab lub hauv paus ntawm lub paj hlwb.
- Riboflavin (vitamin B2) - yog ib qho tseem ceeb heev hauv cov protein, carbohydrate thiab roj metabolism, nrog rau kev ua pa ntsws, pab txhawb kev siv zog hauv lub cev.
- Vitamin B3 - txhim kho cov metabolism, pab txoj hlab ntshav, pab txoj kev mob plab hnyuv.
- Pyridoxine (vitamin B6) - koom nrog kev sib pauv ntawm cov protein thiab ib tus neeg amino acids, roj metabolism, hematopoiesis.
- Pantothenic acid (vitamins B5) - yog ib qho tseem ceeb hauv kev tsim cov tshuaj tua kab mob, txhawb nqa qhov haum lwm cov vitamins tseem ceeb, ua rau cov qoob loo ntawm adrenal hormones.
- Vitamin B9 - txhawb cov synthesis ntawm cov ntshav liab thiab yuav siv sij hawm ib feem hauv lub cev ntawm hematopoiesis.
- Vitamin B12 - txhawb nqa lub synthesis ntawm protein, tswj cov txheej txheem digestive, regulates ua hauj lwm ntawm lub hauv paus paj hlwb system, kom qhov kev loj hlob thiab kev loj hlob ntawm lub cev.
- Niacin (vitamin PP) - siv ib feem ntawm cov metabolism ntawm cov rog, proteins, amino acids, purines. Tsis tas li ntawd, qhov no tseem ceeb heev vitamin rau tib neeg lub cev tswj cov txheej txheem redox. Niacin yuav tsum tau rau lub plab zom mov. Nrog nws, koj tuaj yeem tswj cov tawv nqaij noj qab nyob zoo, txo qhov mob thiab tib lub sij hawm txhim kho txoj kev sib txuas ntawm cov pob qij txha, yuav pab kho cov kev puas siab puas ntsws thiab kev puas siab ntsws.
- Vitamin C - txhawb kev tiv thaiv, ua rau cov kab mob tsis muaj zog, ua rau cov txheej txheem metabolic, kho ntawm qhov txhab thiab kab mob, txhawb nqa cov qoob loo.
- Vitamin D - txhawb nqa ib qho kev txiav txim zoo ntawm lub cev ntawm vitamin A, tswj dej tshuav nyiaj thiab potassium pauv.
- Vitamin E - txhim kho qhov kev ua haujlwm ntawm cov gonads, ntxiv dag zog rau cov hlab ntsha, tiv thaiv kev laus thiab tsim dawb radicals, koom tes hauv qhov ntau ntawm collagen, ib qho tseem ceeb rau cov nqaij ntshiv ntawm cov hnyuv thiab cov hlab ntsha
- Vitamin K - yog qhov tseem ceeb rau ntshav khaus.
Kuv puas yuav tsum haus dej haus cawv?
Ua ntej siv cov tshuaj vitamin uas kws kho los ntawm kws khomob, peb xav tau ntau yam ua rau cov vitamins xav tau . Lo lus teb yog pom tseeb - tsis muaj lawv nws yog tsis yooj yim sua kom xav txog qhov kev kawm ntawm lub neej muaj dab tsi. Yog tias lawv tsis txaus los yog lawv tsis tuaj yeem, cov metabolism yuav muaj kev ntxhov siab thiab txawm tias muaj qee yam avitaminosis tshwm sim. Thawj cov cim ntawm qhov mob no yuav pom tsis tau, thiab dhau sij hawm, qaug zog, txob txob, thiab lub cev qhuav dej.
Tam sim no muaj txog li nees nkaum tshuaj muaj feem xyuam rau cov vitamins. Tag nrho lawv yuav tsum nkag rau hauv lub cev txhua txhua hnub hauv qee qhov ntau. Ib qho ntawm cov yeeb yam ntawm cov vitamins yog hais tias lawv tsis accumulate nyob rau hauv lub cev thiab yog li ntawd yuav tsum lawv tas mus li replenishment. Ntxiv mus, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias yog tias qee qhov tshuaj muaj peev xwm txhawb nqa qhov kev ua ntawm lwm tus neeg, uas yog, cov neeg uas tsim txom.
Qhov kev xav tau rau cov vitamins ncaj qha nyob ntawm tus neeg lub hnub nyoog. Lub vev xaib vitamin yog ib qho tseem ceeb rau cov menyuam yaus txog li ib xyoos thiab laus dua, vim hais tias lub sijhawm no muaj kev puas hlwb thiab loj hlob zoo. Qhov tsis muaj cov tshuaj uas tsim nyog rau lub cev yuav ua rau ntau yam kev hloov ntawm lub neej yav tom ntej. Rau qhov vim li cas qhov kev cia siab ntawm cov me nyuam yau tsis yog li nplua nuj raws li nyob rau hauv ib tug neeg laus, cov kws kho mob qhia rau cov me nyuam ntxiv thiab haus cov vitamins.
Kev faib tawm ntawm cov vitamins
Vitamins muaj roj-soluble thiab dej-soluble hauv cov qauv tshuaj thiab physicochemical zog. Tus thawj muab kev koom tes ntawm lub cev ntev ntev. Ib hnub rau lub neej qub yuav tsum tau txhaj me me. Txawm li cas los, thaum nws tsis tuaj yeem, cov metabolism yuav raug cuam tshuam, uas yuav ua rau txo qis dua ntawm kev tiv thaiv, kab mob txawv, hnyav nce, thiab laus ntawm lub cev. Txawm hais tias cov khoom ntawm cov vitamins tseem ceeb heev, ntev li ntawm lawv yuav ua teeb meem rau kev noj qab haus huv txawm ntau tshaj lawv tsis muaj.
Nws yog ib qho hu ua dej-soluble tag nrho cov vitamins uas tau yaj hauv dej thiab nkag mus rau hauv cov ntshav ntawm cov zaub mov. Lawv tsis tuaj yeem txuam rau hauv cov ntaub so ntswg thiab tuaj yeem nrawm dhau ntawm lub cev. Ua tsaug rau cov khoom zoo li no, nws muaj peev xwm tiv thaiv lawv cov khoom hauv lub cev, tab sis kuj tseem muaj lub caij tsis zoo, uas yog qhov tseem ceeb kom nco - lawv cov nyiaj tsis tu ncua yog ib txwm ua tiav.
Muaj roj-dej qab ntsev
Rau cov lus nug, cov tshuaj vitamins yog qhov tseem ceeb tshaj plaws rau ib tug neeg, koj tuaj yeem teb tau unambiguously - rog-soluble. Ntawm cov roj-soluble vitamins:
- retinol (vitamin A);
- cholecalciferol (vitamin D);
- tocopherol (vitamin E);
- phylloquinone (vitamin K).
Dej dej-soluble vitamins
Cov hom kab mob vitamins no yuav tsum muaj nyob rau hauv cov khoom noj txhua hnub ntawm tus neeg laus thiab tus menyuam. Ntawm lawv:
- thiamine (vitamin B1);
- riboflavin (vitamin B2);
- vitamin PP;
- vitamin B5;
- pyridoxine (vitamin B6);
- biotin (vitamin H);
- vitamin B9 ( folic acid );
- cobalamin (vitamin B12);
- vitamin C (ascorbic acid);
- vitamin P (bioflavonoids).
Ntuj vitamins
Cov vitamins ntuj yog cov vitamins zoo tshaj plaws, vim txhua tus neeg muaj peev xwm tau txais lawv lawm los nyob hauv lub hnub thiab noj cov txiv hmab txiv ntoo thiab zaub. Nws paub zoo tias appetizing cov khoom ntuj tsis qhia cov kev mob tshwm sim thiab yog li tsis muaj qhov tsis haum, uas txhais tau hais tias lawv tuaj yeem siv tau los ntawm cov menyuam yaus thiab cov neeg laus hauv lub hnub nyoog.
Synthetic cov vitamins
Muaj tej yam ntuj tsim thiab cov khoom siv vitamins. Thawj tus neeg tuaj yeem tau txais khoom noj thiab tshav ntuj, thiab hluavtaws sawv daws raug hu ua tag nrho cov neeg uas tau ua los ntawm cov tshuaj synthesis. Lawv raug hu ua pharmacological agents thiab raug muab muag hauv khw muag tshuaj. Rau thawj lub sij hawm hluavtaws vitamin tsim nyob rau hauv thaum ntxov thib nees nkaum xyoo pua. Nws yog vitamin B1. Tom qab ib pliag, tag nrho lwm cov vitamins tau coj los ua ke. Pib, zoo li cov vitamins tau pom zoo rau tej pawg ntawm cov pejxeem nyob rau hauv tshwj xeeb tej yam mob, qhov twg muaj feem yuav tsis muaj cov vitamins.
Kev tsim nyog ntawm cov vitamins
Yuav kom tsis txhob ua mob rau lub cev, tab sis kom coj nws nyiaj pab ntau tshaj, nws yog ib qho tseem ceeb kom nkag siab txog dab tsi yuav tsum yog qhov ua ke ntawm cov vitamins. Yog li, retinol (vitamin A), B vitamins thiab tocopherol tuaj yeem muaj txiaj ntsig yog tias noj nrog vitamin F. Cov txiaj ntsig zoo ntawm vitamin A kom tsawg yog kho kom zoo yog tias nws muaj nrog vitamin E.
Tsis muaj peev xwm ntawm cov vitamins nyob rau hauv lub cev
Lub luag hauj lwm ntawm cov vitamins rau lub cev ntawm txhua tus neeg yog qhov tsis txaus ntseeg. Thaum muaj cov vitamins tsis muaj zog, cov tsos mob nram no yog pom:
- txhuam cov plaub hau thiab tawv nqaij;
- seborrhea;
- tsis muaj libido;
- insomnia;
- cov kab mob catarrhal sai;
- poob plaub hau;
- qhuav ntawm daim tawv nqaij;
- neeg pluag kho ntawm qhov txhab;
- nqaij tawv nqaij ntawm lub cev;
- txob taus;
- depressive xeev;
- ntshav cov pos hniav;
- tsis muaj qab los noj mov;
- mob hauv cov leeg.
Dab tsi yog qhov txaus ntshai overabundance ntawm cov vitamins?
Cov kws kho mob hais tias cov tshuaj vitamins yog dab tsi, lawv pom zoo kom nco ntsoov tias muaj dab tsi tshwm sim los ntawm kev noj qab haus huv ntawm cov vitamins. Yog li, ntau siv tau tuaj yeem ua rau hypervitaminosis, uas yog nws tus kheej hauv cov ntaub ntawv mob thiab mob ntev. Tus kab mob hnyav thawj zaug zoo li qaug tshuaj thiab tej zaum yuav yog los ntawm kev siv cov vitamins siab tshaj qhov nyiaj txhua hnub. Raws li daim ntawv ntev, ntawm no cov tsos mob tsis yog qhia tau.
Thaum noj tshuaj ntau dhau ntawm vitamin A tuaj yeem tshwm sim mob ntawm lub cev: ua pob ua rau tawv nqaij, plaub hau poob, khaus thiab xeev siab. Nyob rau hauv muaj hypervitaminosis, muaj nce hauv qib ntawm cov cholesterol hauv cov ntshav, ua txhaum ntawm kev ua haujlwm ntawm ob lub raum thiab tag nrho cov pochepolovoy system. Xws li lub overabundance yuav nrog ib zaug ntau tau noj cov vitamin los yog vim li ntawm kev siv lub sij hawm ntev uas muaj cov khoom thiab cov khoom ntawm cov vitamin.
Vitamins nyob rau hauv cov zaub mov
Khoom noj rau txhua tus neeg lub cev yog qhov tseem ceeb ntawm cov khoom noj. Kev saib xyuas tshwj xeeb yuav tsum tau muab rau seb puas muaj cov vitamins hauv cov khoom noj. Tsaug rau lawv, koj tuaj yeem tsis tau tsuas yog muaj kev noj qab haus huv, tab sis kuj tseem nyob zoo lawm. Qhov concentration ntawm cov as-ham yog cuam tshuam los ntawm:
- Ntau yam khoom . Nyob rau hauv cov zaub thiab txiv hmab txiv ntoo ntawm cov khoom tseem ceeb feem ntau.
- Txoj kev ua haujlwm thiab kev txhiam lub neej . Yog tias koj khaws cov zaub mov hauv lub tub yees, tom qab 3 hnub, txog li 30% ntawm cov khoom tsim nyog yuav poob, thiab hauv chav sov thiab ntau tshaj - txog li 50%.
- Txoj kev ntawm kev ua . Nrog kho lub caij sov sov, ntau cov khoom siv tau raug puas lawm. Vim li no, qhov kev xaiv zoo tshaj plaws yog lub zog.
Paub seb cov vitamins tsis txaus. Nws yog ib qho tseem ceeb uas yuav tsum to taub vim li cas lawv thiaj xav tau thiab lawv nyob qhov twg. Ntawm qhov tseem ceeb tshaj rau cov tib neeg kev noj qab haus huv: