Li-vithamine ke eng le hore na li etsa eng
Litaba
Li-vithamine ke lintho tsa tlhaho tseo 'mele o li hlokang ka chelete e nyane, tse bohlokoa bakeng sa tšebetso ea' mele, hobane li bohlokoa bakeng sa ho boloka sesole sa mmele se phetseng hantle, ts'ebetso e nepahetseng ea metabolism le kholo.
Ka lebaka la bohlokoa ba eona taolong ea lits'ebetso tsa ts'ebetsong, ha li nooa ka bongata bo sa lekanang kapa ha 'mele o haelloa ke vithamine, sena se ka tlisa likotsi tse tebileng tsa bophelo bo botle, joalo ka mathata a pono, mesifa kapa methapo.
Ha 'mele o sa khone ho kopanya li-vithamine, li tlameha ho kenoa ka lijo, ho bohlokoa haholo ho ja lijo tse nang le phepo e nepahetseng, tse nang le meroho e mengata le mehloli e fapaneng ea protheine.
Kemiso ea livithamini
Li-vithamine li ka aroloa ho qhibiliha mafura le ho qhibiliha ha metsi, ho latela ho qhibiliha ha tsona, mafura kapa metsi ka ho latellana.
Li-vithamine tse nang le mafura
Li-vithamine tse qhibilihang ka mafura li tsitsitse ebile li hanana le litlamorao tsa oxidation, mocheso, khanya, acidity le alkalinity, ha li bapisoa le tse qhibilihang metsing. Mesebetsi ea bona, mehloli ea lijo le litlamorao tsa khaello ea bona li thathamisitsoe tafoleng e latelang:
Vithamine | Mesebetsi | Mehloli | Liphello tsa bokooa |
|---|---|---|---|
| A (retinol) | Ho boloka pono e phetseng hantle Phapang ea lisele tsa epithelial | Sebete, lehe la mahe, lebese, lihoete, litapole, mokopu, liapolekose, mahapu, spinach le broccoli | Bofofu kapa bofofu bosiu, ho teneha ha 'metso, sinusitis, mathopa litsebeng le molomong, mahlo a omileng |
| D (ergocalciferol le cholecalciferol) | E eketsa ho monya calcium ka maleng E tsosa tlhahiso ea lisele tsa masapo E fokotsa ho tsoa ha calcium ka morong | Lebese, oli ea cod, herring, sardine le salmon Khanya ea letsatsi (e ikarabellang bakeng sa ts'ebetso ea vithamine D) | Varus lengole, valgus lengole, cranial deformations, tetany masea, bone fragility |
| E (tocopherol) | Antioxidant | Lioli tsa meroho, lithollo tse felletseng, meroho e makhasi a matala le linate | Mathata a amanang le methapo le phokolo ea mali ho masea a tlang pele ho nako |
| K | E kenya letsoho ho thehoeng ha mabaka a coagulation E thusa vithamine D ho kopanya protheine e laolang masapong | Broccoli, limela tsa Brussels, k'habeche le spinach | Katoloso ea nako ea ho koala |
Bona lijo tse ngata tse nang le vithamine.
Li-vithamine tse qhibilihang metsing
Li-vithamine tse qhibilihang metsing li na le bokhoni ba ho qhibiliha ka metsing ebile ha li na botsitso joalo ka livithamini tse qhibilihang mafura. Tafole e latelang e thathamisa livithamini tse qhibilihang ka metsi, mehloli ea tsona ea lijo le litlamorao tsa khaello ea livithamini tsena:
| Vithamine | Mesebetsi | Mehloli | Liphello tsa bokooa |
|---|---|---|---|
| C (asiti ea ascorbic) | Tlhahiso ea Collagen Antioxidant Ho monya tšepe | Mero ea litholoana le litholoana, broccoli, limela tsa Brussels, pelepele tse tala le tse khubelu, mahapu, fragola, kiwi le papaya | Ho tsoa mali liseleng tsa 'mele, pholiso e sa lekanang ea leqeba, ho nolofatsa lipheletsong tsa masapo le ho fokolisa le ho oa ha meno |
| B1 (thiamine) | K'habohaedreite le metabolism ea amino acid | Nama ea kolobe, linaoa, kokoana-hloko ea koro le lijo-thollo tse matlafalitsoeng | Ho ipolaisa tlala, ho theola boima ba 'mele, bofokoli ba mesifa, pherekano ea methapo ea pelo, ho hloleha ha pelo le lefu la wernicke |
| B2 (riboflavin) | Liprotheine metabolism | Lebese le lihlahisoa tsa lebese, mahe, nama (haholo-holo sebete) le lijo-thollo tse matlafalitsoeng | Lisosa molomong le molomong, seborrheic dermatitis le normochromic normocytic anemia |
| B3 (niacin) | Tlhahiso ea matla Ts'ebetso ea mafura a li-acid le lihormone tsa steroid | Sefuba sa kana, sebete, tuna, nama tse ling, tlhapi le likhoho, lijo-thollo, kofi le tee | Symmetrical bilateral dermatitis sefahlehong, molaleng, matsohong le maotong, letshollo le 'dementia' |
| B6 (pyridoxine) | Amino acid metabolism | Nama ea khomo, salemone, sefuba sa kana, lijo-thollo tse felletseng, lijo-thollo tse matlafalitsoeng, libanana le linate | Likotsi tsa molomo, ho otsela, mokhathala, tšoaetso ea mali ea microcytic hypochromic le ho oa ho masea |
| B9 (folic acid) | Tlhahiso ea DNA Sebopeho sa lisele tsa mali, mala le "fetal" | Sebete, linaoa, lensisi, kokoana-hloko ea koro, matokomane, asparagase, lettuce, limela tsa Brussels, broccoli le spinach | Mokhathala, bofokoli, phefumoloho e khutšoanyane, ho otla ha pelo le phokolo ea mali ea megaloblastic |
| B12 (cyanocobalamin) | Ts'ebetso ea DNA le RNA Metabolism ea li-amino acid le mafura a acid Myelin synthesis le tlhokomelo | Nama, tlhapi, likhoho, lebese, chisi, mahe, tomoso ea phepo e nepahetseng, lebese la soya le tofu e matlafalitsoeng | Mokhathala, pallor, phefumoloho e khuts'oane, ho otlolla pelo, phokolo ea mali ea megaloblastic, tahlehelo ea maikutlo le ho sisinyeha lipheletsong, ho se ts'oanehe ha mokoka, ho felloa ke mohopolo le 'dementia' |
Ntle le ho ja lijo tse nang le livithamini tse ngata, o ka nka lisebelisoa tsa lijo tseo hangata li nang le litekanyetso tse khothalletsoang tsa letsatsi le letsatsi tsa livithamini le liminerale tse hlokahalang tšebetsong e nepahetseng ea 'mele. Tseba mefuta e fapaneng ea litlatsetso tsa phepo.
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