Li-vithamine

Li-vithamine ke sehlopha sa lintho tse hlokahalang bakeng sa ts'ebetso e tloaelehileng ea lisele, kholo le kholo.

Ho na le livithamine tsa bohlokoa tsa 13. Sena se bolela hore livithamini tsena lia hlokahala hore 'mele o sebetse hantle. Ke:

• Vithamine A
• Vithamine C
• Vithamine D.
• Vithamine E
• Vithamine K
• Vithamine B1 (thiamine)
• Vithamine B2 (riboflavin)
• Vithamine B3 (niacin)
• Pantothenic acid (B5)
• Biotin (B7)
• Vithamine B6
• Vithamine B12 (cyanocobalamin)
• Folate (folic acid le B9)

Li-vithamine li arotsoe ka mekhahlelo e 'meli:

• Li-vithamine tse qhibilihang mafura li bolokiloe ka har'a lisele tsa 'mele tse mafura. Li-vithamine tse nne tse qhibilihang mafura ke livithamini A, D, E, le K. Li-vithamine tsena li monngoa habonolo ke 'mele boteng ba mafura.
• Ho na le livithamini tse robong tse qhibilihang metsing. Ha lia bolokoa 'meleng. Li-vithamine tse setseng tse qhibilihang ka metsi li siea 'mele ka moroto. Leha, 'mele o boloka pokello e nyane ea livithamini tsena, li tlameha ho nooa khafetsa ho thibela khaello' meleng. Vithamine B12 ke eona feela vithamine e qhibilihang metsing e ka bolokoang sebeteng ka lilemo tse ngata.

Tse ling tsa "lintlha tse kang livithamini" le tsona lia hlokahala ke 'mele joalo ka:

• Choline
• Letsoalo

E 'ngoe le e' ngoe ea livithamini tse thathamisitsoeng ka tlase e na le mosebetsi oa bohlokoa 'meleng. Ho haella ha vithamine ho etsahala ha o sa fumane vithamine e lekaneng. Ho haella ha vithamine ho ka baka mathata a bophelo bo botle.

Ho se je litholoana tse lekaneng, meroho, linaoa, lensisi, lijo-thollo tse felletseng le lijo tse matlafalitsoeng tsa lebese ho ka eketsa menyetla ea hau ea mathata a bophelo bo botle, ho kenyelletsa lefu la pelo, mofetše, le ho fokola ha masapo (osteoporosis).

• Vitamin A e thusa ho theha le ho boloka meno a phetseng hantle, masapo, lisele tse bonolo, mamina le letlalo.
• Vithamine B6 e boetse e bitsoa pyridoxine. Vithamine B6 e thusa ho theha lisele tse khubelu tsa mali le ho boloka tšebetso ea boko. Vithamine ena e boetse e bapala karolo ea bohlokoa liprotheine tse karolo ea liphetoho tse ngata tsa lik'hemik'hale 'meleng. Ha o ja protheine e ngata, mmele oa hau o hloka pyridoxine haholoanyane.
• Vithamine B12, joalo ka livithamini tse ling tsa B, e bohlokoa bakeng sa metabolism. E boetse e thusa ho theha lisele tse khubelu tsa mali le ho boloka tsamaiso ea methapo e bohareng.
• Vitamin C, eo hape e bitsoang ascorbic acid, ke antioxidant e khothalletsang meno le marenene a phetseng hantle. E thusa 'mele ho monya tšepe le ho boloka lisele tse phetseng hantle. Ho bohlokoa hape bakeng sa pholiso ea maqeba.
• Vithamine D e boetse e tsejoa e le "khanya ea letsatsi vithamine," kaha e entsoe ke 'mele ka mor'a ho ba letsatsing. Khanya ea letsatsi ea metsotso e leshome ho isa ho e 15 makhetlo a 3 ka beke e lekane ho hlahisa tlhokeho ea 'mele ea vithamine D bakeng sa batho ba bangata libakeng tse ngata. Batho ba sa luleng libakeng tse chabetsoeng ke letsatsi ha ba na ho etsa vithamine D. Ho thata haholo ho fumana vithamine D e lekaneng mehloling ea lijo feela. Vithamine D e thusa 'mele ho monya calcium. U hloka calcium bakeng sa kholo e tloaelehileng le tlhokomelo ea meno le masapo a phetseng hantle. E boetse e thusa ho boloka maemo a mali a calcium le phosphorus.
• Vithamine E ke antioxidant e tsejoang hape e le tocopherol. E thusa 'mele ho theha lisele tse khubelu tsa mali le ho sebelisa vithamine K.
• Vithamine K ea hlokahala hobane kantle ho eona, mali a ne a ke ke a khomarelana (a hlama). Liphuputso tse ling li bontša hore ho bohlokoa bakeng sa bophelo bo botle ba masapo.
• Biotin e bohlokoa moetong oa metabolism ea liprotheine le lik'habohaedreite, le tlhahiso ea lihormone le k'holeseterole.
• Niacin ke vithamine ea B e thusang ho boloka letlalo le methapo e phetseng hantle. E boetse e na le litlamorao tse theolang k'holeseterole maemong a phahameng.
• Folate e sebetsa le vithamine B12 ho thusa ho theha lisele tse khubelu tsa mali. E a hlokahala bakeng sa tlhahiso ea DNA, e laolang kholo ea lisele le ts'ebetso ea lisele. Mosali e mong le e mong ea nang le moimana o lokela ho etsa bonnete ba hore o fumana folate e lekaneng. Mefuta e fokolang ea folate e amahanngoa le mathata a tsoalo a kang spina bifida. Lijo tse ngata joale li matlafalitsoe ka folic acid.
• Pantothenic acid e bohlokoa bakeng sa metabolism ea lijo. E boetse e bapala karolo ea tlhahiso ea lihormone le k'holeseterole.
• Riboflavin (vithamine B2) e sebetsa le livithamini tse ling tsa B. E bohlokoa bakeng sa kholo ea 'mele le tlhahiso ea lisele tse khubelu tsa mali.
• Thiamine (vithamine B1) e thusa lisele tsa 'mele ho fetola lik'habohaedreite matla. Ho fumana lik'habohaedreite tse lekaneng ho bohlokoa haholo nakong ea bokhachane le ho anyesa. Ho bohlokoa hape bakeng sa ts'ebetso ea pelo le lisele tsa methapo e phetseng hantle.
• Choline e thusa ts'ebetsong e tloaelehileng ea boko le sistimi ea methapo. Ho haella ha choline ho ka baka ho ruruha sebeteng.
• Carnitine e thusa 'mele ho fetola mafura acid hore e be matla.

LITLHAKU TSE KHOLO TSA MAFURA

Vithamine A:

• Litholoana tse 'mala o lefifi
• Meroho e makhasi a lefifi
• Lehe la lehe
• Lebese le lihlahisoa tsa lebese tse matlafalitsoeng (chisi, yogurt, botoro le tranelate)
• Sebete, nama ea khomo le tlhapi

Vithamine D:

• Litlhapi (litlhapi tse mafura tse kang saalmon, mackerel, herring le roughy ea lamunu)
• Lioli tsa sebete sa tlhapi (oli ea cod ea sebete)
• Lihlahisoa tse matlafalitsoeng
• Lebese le lihlahisoa tsa lebese tse matlafalitsoeng (chisi, yogurt, botoro le tranelate)

Vithamine E:

• Avocado
• Meroho e tala e lefifi (spinach, broccoli, asparagus le meroho ea turnip)
• Margarine (e entsoe ka safflower, poone le oli ea soneblomo)
• Lioli (safflower, poone le soneblomo)
• Papaya le mango
• Peo le linate
• Kokoana-hloko ea koro le oli ea kokoana-hloko ea koro

Vithamine K:

• Khábeche
• Kholifolaoa
• Thollo
• Meroho e tala e lefifi (broccoli, limela tsa Brussels le asparagus)
• Meroho e makhasi a lefifi (spinach, kale, collards le meroho ea turnip)
• Litlhapi, sebete, nama ea khomo le mahe

VITAMINS TSA METSI

Biotin:

• Tsokolate
• Thollo
• Lehe la lehe
• Li-legume
• Lebese
• Linate
• Lijo tsa 'mele (sebete, liphio)
• Fariki
• Tomoso

Folate:

• Asparagus le broccoli
• Li-beet
• Tomoso ea Brewer
• Linaoa tse omisitsoeng (pinto e phehiloeng, sesole sa metsing, liphio le lima)
• Lihlahisoa tse matlafalitsoeng
• Meroho e metala, e makhasi (spinach le lettuce ea Roma)
• Lentile
• Li-orange le lero la lamunu
• Peanut butter
• Kokoana-hloko ea koro

Niacin (vithamine B3):

• Avocado
• Mahe
• Bohobe bo ntlafalitsoeng le lijo-thollo tse matlafalitsoeng
• Litlhapi (tuna le tlhapi ea metsi a letsoai)
• Lijo tse bobebe
• Li-legume
• Linate
• Tapole
• Likhoho

Pantothenic acid e:

• Avocado
• Broccoli, kale le meroho e meng lelapeng la k'habeche
• Mahe
• Lijo tsa linaoa le lensisi
• Lebese
• Mushroom
• Lijo tsa 'mele
• Likhoho
• Litapole tse tšoeu le tse tsoekere
• Lithollo tsa lijo-thollo kaofela

Thiamine (vithamine B1):

• Lebese le omisitsoeng
• Lehe
• Bohobe bo ntlafalitsoeng le phofo
• Lijo tse bobebe
• Limela tsa linaoa (linaoa tse omisitsoeng)
• Linate le lipeo
• Lijo tsa 'mele
• Lierekisi
• Lihlahisoa tsohle

Pyroxidine (vithamine B6):

• Avocado
• Banana
• Limela tsa linaoa (linaoa tse omisitsoeng)
• Nama
• Linate
• Likhoho
• Lithollo tsohle (ho sila le ho lokisa ho tlosa vithamine ena e ngata)

Vithamine B12:

• Nama
• Mahe
• Lijo tse matlafalitsoeng joalo ka soymilk
• Lihlahisoa tsa lebese le lebese
• Lijo tsa 'mele (sebete le liphio)
• Likhoho
• Litlhapi

TLHOKOMELISO: Mehloli ea liphoofolo ea vithamine B12 e monya mmele hantle ho feta mehloli ea limela.

Vithamine C (ascorbic acid):

• Broccoli
• Limela tsa Brussels
• Khábeche
• Kholifolaoa
• Litholoana tsa Citrus
• Litapole
• Sepinichi
• Fragole
• Tamati le lero la tamati

Batho ba bangata ba nahana hore haeba tse ling li lokile, lintho li ngata li molemo. Sena ha se joalo kamehla. Tekanyo e phahameng ea livithamini tse ling e ka ba chefo. Botsa mofani oa tlhokomelo ea bophelo ba hau hore na ke eng se u loketseng.

The Recommended Dietary Allowances (RDAs) bakeng sa livithamini li bonts'a hore na vithamine e 'ngoe le e' ngoe eo batho ba bangata ba lokelang ho e fumana letsatsi ka leng

• RDA ea livithamini e ka sebelisoa e le lipheo tsa motho ka mong.
• Hore na o hloka vithamine e kae ho latela lilemo tsa hau le thobalano. Lintho tse ling, joalo ka bokhachane le maemo a bophelo ba hau, le tsona li bohlokoa.

Tsela e molemohali ea ho fumana livithamini tsohle tsa letsatsi le letsatsi tseo u li hlokang ke ho ja lijo tse nang le phepo e nepahetseng tse nang le litholoana, meroho, lijo tsa lebese tse matlafalitsoeng, linaoa (linaoa tse omisitsoeng), lensisi le lithollo kaofela.

Lisebelisoa tsa phepo ke tsela e 'ngoe ea ho fumana livithamini tseo u li hlokang haeba lijo tseo u li jang li sa fane ka livithamini tse lekaneng. Lisebelisoa li ka thusa nakong ea bokhachane le mathata a khethehileng a bongaka.

Haeba u nka li-supplements, u se ke ua nka ho feta 100% ea RDA ntle le haeba u le tlasa taolo ea mofani. E-ba hlokolosi haholo ka ho noa li-vithamine tse ngata tse qhibilihang mafura. Tsena li kenyelletsa livithamini A, D, E, le K. Li-vithamine tsena li bolokiloe liseleng tse mafura, 'me li ka ikhaha' meleng 'me tsa baka likotsi.

• Litholoana le meroho

Mason JB. Li-vithamine, sala morao liminerale le li-micronutrients tse ling. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: khaolo ea 218.

Salwen MJ. Li-vithamine le ho latela likarolo. Ka: McPherson RA, Pincus MR, bahlophisi. Henry's Clinical Diagnosis le Tsamaiso ka Mekhoa ea Laboraro. La bo23 la ed. St Louis, MO: Elsevier; 2017: khaolo ea 26.