Divithamini eng leng ka lihoete le sebete le melemo efe bona

Haesale ho tloha ka bo-'mè ba bongoaneng leka ho kenya lerato bakeng sa bana ba hae ba ho ja lijo tse kang sebete le lihoete. Ho lumeloa hore ntho ea pele eo ba ruileng vithamine kgolo ya A, e leng e le tse hlokahalang tsoelo-pele ea lesea. Kahoo seo divithamini di leng ka lihoete le sebete? taba ena ke amehoang ka tsona ka ho bo-'mè ba bangata ba bacha le seng feela.

Lihoete: e molemo thepa

E o tsejoa hore ea limela ke ke ho hlokahala haholo bakeng sa bophelo bo tloaelehileng 'me tšebetso ea ho phelang batho. na le melemo ea eona ke efe? E fellang kateng le hore ka maikarabelong latelang:

• ka lebaka la ho dikahare lona phahameng ka sebopeho sa eona sa beta-carotene, lihoete, thibela ntshetsopele ya kankere;
• meroho o laola motho ea mafolofolo carbons phapanyetsano mosebetsing;
• haholo ntlafatsa boemo maikutlong;
• sebelisoa e le laxative le.

Ho phaella moo, ho ke ke habohlokoa ho hlokomela hore ho tshebediso ea kamehla ea meroho tse kang lihoete, thusa ho lelefatsa lilemo tsa bophelo ba batho, 'me ho hloka beta-carotene ka etsa hore cataract sebopeho, sebopeho sa majoe pampitšana mosese,' me joalo-joalo. D.

Ke habohlokoa ho hlokomela hore lihoete esita le tse nyenyane ba khona ho fana ka tlhokahalo ea letsatsi le letsatsi bakeng sa retinol (vithamine A).

Bontšang bakeng sa tshebediso ya lihoete

Lingaka li khothalletsa ja lihoete e tala le lero e tsoa ho eona bakeng sa mafu a latelang:

• beriberi;
• lefu sebete;
• mathata a pelo le tsamaiso ea hae;
• polyarthritis;
• khaello ea mali;
• mala mathata le tsamaiso ea hae;
• tlōlo ea metabolism matsoai;
• mafu a mahlo;
• ka prophylactic moemeli antiviral.

Phehiloeng lihoete ho bontšoa ho batho ba nang le mafu a tse kang:

• lefu la tsoekere;
• a jade;
• mafu oncologic;
• mala dysbiosis;
• sebopeho sa majoe.

Ho phaella moo, kamehla tshebediso ya lihoete thusa ho felisa mathata a mangata le letlalo batho. Ka thuso ea lona, ho etsa mohlala, ho tšoaroa ka katleho matšoao a dermatitis.

Lihoete: ea ho hlophisoa la divithamini

List of divithamini tse meroho itse (100 g):

• 183,3 micrograms retinol - vithamine A (ho tloha ho maemo a amohelehileng e lakatsehang ke 20,4%);
• 1.1 mg, ea beta-carotene (ho tloha ho le ntho e tloaelehileng e lakatsehang ke 22%);
• 0,1 mg, Thiamine - vithamine B1 (litekanyetso hlokahalang e 6,7%);
• 0,02 mg, riboflavin - vithamine B2 (ho tloha ho le ntho e tloaelehileng e lakatsehang ke 1,1%);
• Niacin 0,3 mg, - vithamine B3 (litekanyetso hlokahalang ke 6%);
• Pirodoksin 0,1 mg, - vithamine B6 (ho tloha ho le ntho e tloaelehileng e lakatsehang ke 5%);
• 9 ug folivoy acid e - vithamine B9 (litekanyetso hlokahalang e 2.3%);
• Askorbinki 5 mg, - vithamine C (ho tloha ho maemo a amohelehileng e lakatsehang ke 5.6 ke%);
• Tse 0.6 mg, ea tocopherol ea acetate - vithamine E (litekanyetso hlokahalang e 4%);
• 0,06 mg, Biotin - vithamine H (ho tloha ho le ntho e tloaelehileng e lakatsehang ke 0,1%);
• 13,2 vithamine ea K (ho tloha ho le ntho e tloaelehileng e lakatsehang ke 11%);
• 8.8 go mg, ea choline.

Ho feta moo, ka holimo meroho ruileng mosaletsa likarolo e molemo tse kang cobalt, molybdenum, a mankanese a, potassium, koporo, magnesium, phosphorus, tšepe, chromium sodium.

Tšebeliso ea livithamine tse lihoete

The thepa ka holimo hore ke karolo ea ea limela ena latelang ama 'mele:

• Vithamine A (retinol) o kopanela ka mafolofolo adrenals e, thyroid, dithulaganyo oxidative le tshebetso ya kgolo, ea metabolism ea lihaha-'mele, k'holeseterole e, 'me hydrocarbons. E boetse e thusa ho tsosolosa letlalo epithelium le lera la mucous.
• Vithamine E phetha karolo e rantipole ea antioxidant matla. Ho feta moo, ho liehisa botsofali, ho matlafatsa mesifa le methapo ea mali.
• Askorbinka normalizes ea metabolism ea mafura, hydrocarbons, liprotheine, 'me e boetse e thusa ho tshebetso e boreleli la pelo le tsamaiso ea lona, kgothaletsa maloetseng, tsoeroe ke lefu la le tšoaetso ea bongata ba kokwanahloko.
• livithamine B tlatsetsa ho molao oa tsamaiso ea metabolism ea lihaha-'mele, mafura le hydrocarbons. Ho phaella moo, ba ntlafatsa pelo tshebetsong, eketseha bokgoni ho sireletsa 'mele, thoba tsamaiso ea methapo, pono nepahetse. Ka ho khetheha, ka haelloa tsa, ho etsa mohlala, vithamine B2 e ka ba mathata a le lesapo dinama tse nyenyane tse le tshebetso tshilong ya dijo.
• Niacin ntlafatsa ajoa ka likopi mali, e na le tshusumetso disintoxicational, ka tsela eo ho fokotsa khatello ea (mali).
• Lihoete ruileng vithamine ea K, e atisa ho bitsoa motho ea mafolofolo le motlatsi le tsamaiso ea mali oa hae, kaha ntho e matlafatsa methapong, ntlafatsa tshebetso ya ho coagulation mali, ho thibela deposition ea matsoai ka marako a methapo ea mali.
• Choline e ama memori kapa motho e, calms tsamaiso bohareng methapo (CNS). matla a hae a ka sehloohong - molao oa tsamaiso ya maemo insulin.

Contraindications to-ja le lihoete

meroho Sena ke sa rateheng ho li sebelisa bakeng sa batho ba nang le mathata a latelang ka dijo tsa hao:

• gastroduodenitis (duodenal seso);
• ho ruruha ya intestine nyenyane.

Tšebeliso e mpe ea sehlahisoa ka holimo e etsa hore le gag reflex, hlooho e opang, ho otsela le mokhathala.

divithamini eng tse sebeteng

Lenane la metsoako ea lijo tse itseng ke ntho ea bohlokoa haholo bakeng sa mong le e mong tsa botho. Hangata re ne re ipotsa hore na divithamini tse lihoete, sebete, kapa, ho etsa mohlala, liapole le kae. Ka mor'a hore tsohle, tsebo ka melemo ea litholoana tse itseng, meroho, nama thuso boleng ho diversify menu ya rona. Kahoo, ka mor'a tsohle seo divithamini di leng ka sebete? Tlhahisoleseding ena e thusa motho ho ka nepo configure dijo tsa hao letsatsi le letsatsi.

The sebete na le divithamini joalo (100 g):

• 8,2 mg, retinol (vit A.);
• 1 mg, ea beta-carotene;
• 33 mg, askorbinki;
• 0,3 mg, thiamine (vit B1.);
• 2,19 mg, Riboflavin (Vit B2.);
• 240 mg, folic acid;
• 9 mg, ea niacin.

Ho feta moo, sehlahiswa sena ke ruileng likarolo mosaletsa kang sodium, magnesium, koporo, tšepe, cobalt, zinki le ba bang.

Useful thepa sebete

sehlahisoa sena ke habohlokoa haholo bakeng sa bophelo ba motho, ka mabaka ana a latelang:

• ka lebaka la ho dikahare tse phahameng tsa retinol, sebete ama liphio, boko, mahlo;
• dikarolo hore ke karolo ea sehlahisoa ka holimo ba na le boikarabelo letlalo le boreleli, meno le matla, a teteaneng moriri;
• normalizes tshebetso ya ho hoama mali;
• Ho calms ea methapo ea kutlo;
• Ho na le-ba khahlanong le a hlabang sebetsa;
• Ho thibela ntshetsopele ya atherosclerosis;
• thibela ho hloka matla;
• Ho sireletsa 'mele oa motho liphellong tsa koae le joala;
• Ho na le le liphello tse molemo ka thyroid le ka lebaka la ho selenium.

Batho ba nang le mafu a latelang ho bontšoa ho ja sebete:

• lefu la tsoekere;
• thrombosis;
• mathata Pono;
• lefu liphio;
• mpe mahlong;
• khaello ea mali;
• khaello ea mali;
• atherosclerosis;
• leqeba;
• osteoporosis;
• pelo ea tlhaselo;
• ho hloka matla;
• mafu oncologic;
• mathata a pelo le tsamaiso ea hae;
• tsamaiso e khopo mafu a tšohile;
• mafu a manonyello le;
• overwork.

Bakeng sa kgetho e nepahetseng ea ho ja ea letsatsi le letsatsi e le ea bohlokoa haholo ho tseba ka bophara lihlahisoa lijo (e leng na le divithamini). Ka rantipole le sebete ho ile ha fumanoa e khōlō palo ya retinol - kgolo ya vithamine. Ka lebaka leo, lihlahisoa tsa bana ba tšoanang le thepa e metle.

Contraindications ho tšebeliso ea sebete

sehlahisoa sena ha se lakatsehang ho sebelisa ka lijo bakeng sa batho ba nang le mathata a kang, ho etsa mohlala, maemo e phahameng ea mali ea k'holeseterole e, hobane ho ka ba le selelekela sa ntshetsopele ya angina, setorouku, myocardial infarction.

Ho phaella moo, batho ba hōlileng ba lokela ho boela fokotsa tšebeliso ea sebete ka. Ha e le hantle, ka sehlahisoa sena e na le e ngata extractives.

Lihoete le sebete - lihlahisoa ho fetisisa tse neng li sebelisoa. molemo tsa bona e atisa ho re lingaka tsa bana le litsebi. Ka hona, lipotso tsa ka ka seo divithamini tse lihoete, sebete, ke hobane'ng ha ba ho hlokahala hore 'mele, excite motho ho feta feta a le mong. Tlhahisoleseding ena e tla u thusa ho khetha lijo tse nepahetseng le ho etsa rasio hao letsatsi le letsatsi dijo.