Lijo tse nang le vithamine
Litaba
- Mefuta ea livithamini
- Tafole ea lijo tse nang le livithamini tse ngata
- Nako ea ho nka litlatsetso tsa vithamine
- Ke livithamini life tse behang boima ba 'mele
Lijo tse nang le livithamini tse ngata li sebeletsa ho boloka letlalo la hao le phetse hantle, moriri oa hau o le motle 'me' mele oa hao o leka-lekane, ho qoba mafu a kang phokolo ea mali, scurvy, pellagra esita le mathata a lihormone kapa kholo.
Tsela e molemohali ea ho koenya livithamini ke ka ho ja lijo tse mebala-bala hobane lijo ha li na vithamine e le 'ngoe' me mefuta ena ea limatlafatsi e etsa hore lijo li leka-lekana hape li phele hantle. Ka hona, leha o ja lamunu, e nang le Vithamine C e ngata, fiber, livithamine tse ling le liminerale le tsona lia nooa.
Mefuta ea livithamini
Ho na le mefuta e 'meli ea livithamini: e qhibilihang mafura, joalo ka vithamine A, D, E, K; tse fumanehang haholo lijong tse kang lebese, lioli tsa tlhapi, peo le meroho, joalo ka broccoli, mohlala.
Li-vithamine tse ling ke livithamini tse qhibilihang metsing, joalo ka livithamini tsa B le vithamine C, tse fumanehang lijong tse kang sebete, tomoso ea biri le litholoana tsa litholoana.
Tafole ea lijo tse nang le livithamini tse ngata
| Vithamine | Mehloli e phahameng | E bohlokoa bakeng sa |
| Vithamine A | Sebete, lebese, mahe. | Botšepehi ba letlalo le bophelo bo botle ba mahlo. |
| Vithamine B1 (Thiamine) | Nama ea kolobe, linate tsa Brazil, habore. | Ntlafatsa tšilo ea lijo 'me ke moriana oa tlhaho o thibelang menoang. |
| Vithamine B2 (Riboflavin) | Sebete, tomoso ea moapehi, oat bran. | Bophelo bo botle ba manala, moriri le letlalo |
| Vithamine B3 (Niacin) | Tomoso ea Brewer, sebete, matonkomane. | Bophelo bo botle ba methapo |
| Vithamine B5 (Pantothenic acid) | Paseka e ncha, sebete, peo ea soneblomo. | Loantša khatello ea maikutlo le ho boloka tšebetso e tloaelehileng ea pampitšana ea meno |
| Vithamine B6 (Pyridoxine) | Sebete, banana, salmon. | Thibela arteriosclerosis |
| Biotin | Linate, linate, matlapi a koro. | Metabolism ea lik'habohaedreite le liprotheine. |
| Folic acid | Sebete, tomoso ea moetsi oa bohobe, lensisi. | E nka karolo ho theheng lisele tsa mali, ho thibela phokolo ea mali le ho matlafatsa sesole sa 'mele. |
| Vithamine B12 (Cobalamin) | Sebete, lijo tsa leoatleng, li-oyster. | Sebopeho sa lisele tse khubelu tsa mali le botšepehi ba mucosa ea meno. |
| Vithamine C | Fragola, kiwi, lamunu. | Matlafatsa methapo ea mali le ho potlakisa pholiso ea maqeba le liso. |
| Vithamine D | Cod oil, oli ea salmon, li-oyster. | Ho matlafatsa masapo. |
| Vithamine E | Oli ea kokoana-hloko ea koro, lipeo tsa sonobolomo, hazelnut. | Botšepehi ba letlalo. |
| Vithamine K | Limela tsa Brussels, broccoli, cauliflower. | Ho koala mali, ho fokotsa nako e tsoang mali ea leqeba. |
Lijo tse nang le livithamini tse ngata le tsona li na le liminerale, joalo ka magnesium le iron, tse thusang ho loants'a mokhathala oa 'mele, kelello, cramp esita le anemias, mohlala.
Li-vithamine le liminerale ke limatlafatsi tsa bohlokoa tse thibelang ho qala ha mafu. Shebella video e latelang ebe u sheba lijo tse nang le livithamini le liminerale tse ngata le melemo ea bophelo bo botle eo ba nang le eona:
Nako ea ho nka litlatsetso tsa vithamine
Lisebelisoa tsa vithamine, joalo ka Centrum, hangata li sebelisoa ha ho na le tlhoko e kholo ea 'mele bakeng sa limatlafatsi tsena, joalo ka nakong ea bokhachane kapa ho anyesa.
Ntle le moo, li-supplement tsa vithamine le tsona li sebelisitsoe e le tlatsetso ho natefisa lijo ka lebaka la khatello ea maikutlo e fetelletseng kapa boikoetliso ba 'mele, mohlala, hobane maemong ana' mele o hloka livithamine tse ngata.
Ho noa li-vithamine kapa phepo efe kapa efe ho lokela ho sebelisoa tlasa tataiso ea ngaka kapa setsebi sa phepo.
Ke livithamini life tse behang boima ba 'mele
Li-vithamine ha li na likhalori ka hona ha li nontšhe. Leha ho le joalo, tlatsetso e nang le livithamini, haholo livithamini tsa B, kaha e thusa ho laola tšebetso ea 'mele e ka baka ho eketseha ha takatso ea lijo e le hore ha ho jeoa lijo tse ngata, khaello ea limatlafatsi tse ling e lefelloe.
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