A abin da abinci mai arziki a cikin bitamin A da kuma B

Bitamin ne m mahadi ga jikin mutum. Saboda haka muhimmanci ga mutane don yin amfani da su ba kawai a cikin nau'i na kwayoyi, amma kuma a cikin nau'i na abinci. A abin da abinci mai arziki a cikin bitamin A da kuma B, za a tattauna a cikin labarin. Kuma yana da muhimmanci a yi amfani da su don al'ada, hana karanci da kuma yawan abin sama.

A mafi sauki hanya kafin su sami zama dole bitamin aka dauke ta dace abinci mai gina jiki. Tare da wadannan bukata gyara shiga cikin jiki. Don daidaita cin abincin nasu, kamata ya yi la'akari da, a cikin abin da kayayyakin ne mafi bitamin. Kowane abu yana da darajar da jiki, don haka suna bukatar ga kowane mutum. Yana kawai dole ne a yi la'akari da kullum.

Amfanin Vitamin A

Retinol ake bukata domin yin rigakafi da magani daga cututtuka na view, kasũsuwa, ashe, kwarangwal, da nono, miciwa, cirrhosis, hauhawar jini, atherosclerosis. Products tare da wannan bitamin taimaka wajen normalize tafiyar matakai na rayuwa a cikin fata, inganta juriya ga colds da kuma cututtuka. Saboda haka, idan kullum gamuwa da danniya na view, shi wajibi ne su san wanda abinci mai arziki a cikin bitamin A. A wannan yanayin, da ake bukata dabba da kayan lambu da kayayyakin.

Idan retinol zai zo daga abinci a bukata adadin, shi inganta permeability na cell membranes, da kira na adrenal ji ba gani. Bangaren inganta aikin yin jima'i, da thyroid gland shine yake. Foods da bitamin A da rage tasirin Carcinogens, ya mayar da rigakafi da tsarin, sannan ya takure malignancy.

Inda akwai wani bitamin A

A abin da abinci mai arziki a cikin bitamin A? A shuke-shuke, babu wani retinol, fãce yana a cikin abinci na jinsin dabbobi:

• cream.
• man shanu.
• yolks.
• kodan.
• kiwo kayayyakin.
• kifi hanta.

Ko da a cikin wasu abinci mai arziki a cikin bitamin A? Domin lura da dare makanta amfani da Semi-m abinci da hanta (naman sa da naman alade). Retinol ne ba a cikin kifi mai. Wanne abinci dauke da wani yawa na bitamin A, ko carotenoids? Wannan bangaren shi ne a cikin ja, orange kayan lambu da 'ya'yan itãce. A retinol karatinody tuba a cikin jiki. Beta-carotene arziki alayyafo, faski, latas, tumatir, barkono ja, zucchini, kore wake, kabeji, teku buckthorn. A bangaren ne a kare ya tashi, kabewa, peaches.

kullum rate

Don kafa kashi na abu a kasa da kasa da yarjejeniyar tsara naúrar Iu. Daily a jikin mutum da kayayyakin zo 5000 iu na bitamin A, wanda shi ne daidai to 1.5 micrograms. A jawo sama da abinci da wajibi ne a san cewa matakin da retinol ne 1/3.

A saura ya 2/3 cikin jiki kullum da ake bukata dole ne a samu daga shuka kayayyakin, inda akwai carotene. A nazarin halittu aiki na da irin wannan abinci , a wani 2-3 sau da ƙananan, don haka ne sakamakon da yin amfani da carotenes ne 2-3 sau more. Akwai masana suka yi imani da cewa yin rigakafi da magani iya wuce matuƙar matakin da 3-4 sau, amma tsawon lokaci yawan abin sama da ya kamata a share.

Wuce haddi na bitamin A da karanci da kuma

An wuce haddi na retinol nuna ciwon kai, jiki itching, tashin zuciya, edema, m excitability. Tare da yin amfani na al'ada kayayyakin yawan abin sama ba ya lura. Idan akwai ãyõyi wuce haddi, shi wajibi ne ta yi watsi da abinci tare da bitamin A da, amma bukatar bitamin B.

Bisa ga bincike an gano cewa, saboda shafe tsawon yawan abin sama na retinol da kifi mai bayyana malignancies. Retinol ne jari na dukiya tsakanin jikin tantanin, wanda ya inganta da take hakkin su ayyuka. Yawan abin sama roba nufin kawo hadari lokacin daukar ciki.

Tare da rashin bitamin A da aka lura da take hakkin da sashen hangen nesa, rigakafi da rage-rage, akwai rashin ruwa na fata, rashes, kuraje. Wannan ne evidenced gaggautsa gashi, fata roughness, high gajiya. Saboda rashin kayayyakin da bitamin A cellulite, disrupted juyayi tsarin narkewa.

bitamin B1

Wannan bangaren shi ne wajibi ne ga wani kwayoyin kazalika da sauran bitamin. Da kasancewar zai taimaka jiki zuwa aiki kullum. Vitamin B1 (thiamine) taimaka maida abinci zuwa makamashi. Its gaban da ake bukata domin lafiya fata, gashi, tsokoki da kuma kwakwalwa.

Daily na kullum ne 1.2 MG ga maza da kuma 1.1 MG ga mata. Amma da Figures iya bambanta dangane da shekaru, salon. Saboda rashin na bangaren iya bayyana tashin zuciya, maƙarƙashiya, rashin barci, tearfulness, tabarbarewar operability.

A halin yanzu, bangaren karancin ne rare. Mafi yawa daga shi ne ba a cikin abinci. A abin da abinci mai arziki a cikin bitamin B kungiyar? Ya aka samu a shuka abinci: soya, Peas, alayyafo, wake, kayayyakin bisa alkama gari. Kadan thiamine ba a dankali, kabeji, karas. Dabba da kayayyakin wannan shi ne mai muhimmanci bangaren a cikin hanta, kwakwalwa, koda, alade da naman sa nama. Irin kayayyakin da ya kamata a kunshe a cikin ikon kowane mutum.

Riboflavin. B2

Har ila yau, ya kira riboflavin. Bangaren aka samu da hannu a cikin metabolism, wajibi ne ga al'ada aiki na gani tsarin, fata da kuma mucous membranes. Yana da ake bukata a cikin kira na haemoglobin. Rashin bitamin taimaka rage ci, zafi a kai, kona fata. Har ila yau, saboda wannan, akwai cramps a cikin idanu.

Don kauce wa m cututtuka, kana bukatar ka hada a menu abinci mai arziki a cikin bitamin B2. Maza a rana zai isar 1.2 ug bangaren, da kuma mata - 1,1 mcg. Mafi yawa daga riboflavin ba a cikin hanta, kodan, yisti. Kadan daga shi ne ba a qwai da kuma almonds. The abu ne, a cikin namomin kaza, cuku, kabeji.

Niacin. B3

Saboda bitamin B3 ko nicotinic acid da aka saki makamashi da dukan abincin da aka gyara. Abu synthesizes sunadarai, fats, shi ke taka rawa a samar da daban-daban ji ba gani. Tare da kasawa bayyana pellagra. Alamun sun hada da zãlunci, dermatitis, da ruɗewa, inna da zawo. Rashin abu yana sa disturbances na hanji microflora.

Don cika bitamin maza da mata da rana zai isar 20 ug bangaren. Ya aka samu a cikin nama, dukan hatsi, namomin kaza, dankali, kwayoyi, kwai gwaiduwa, kore kayan lambu. Su ne mai arziki a cikin yisti.

B5

A bangaren kira pantothenic acid. Tare da taimakon warkar da raunuka, shi synthesizes antibodies da kuma kashe metabolism sunadarai, fats, carbohydrates. Tare da kasawa bayyana kafafu kona da sauran neurological bayyanar cututtuka.

A kullum ga maza da mata ne 5 micrograms. Bukatar wannan bangaren shi ne gamsu ba musamman abinci, domin shi ne a cikin da yawa dabba da shuka kayayyakin. Har ila yau, wani abu samar da jiki. Yana da yake a Peas, hazelnuts, tafarnuwa, madara, kifi Roe.

Pirodoksin. B6

A bangaren wajibi ne ga kira na haemoglobin da polyunsaturated m acid. Idan babu isasshen pirodoksin lura ciki, dermatitis, worsening ci. A kullum ga maza da aka dauke su 1.7 MG, da kuma na mata - 1.5 micrograms.

A abin da abinci mai arziki a cikin bitamin B6? Mafi yawa daga wannan bangaren shi ne a hazelnuts, walnuts, dankali, zaki da dankali. Su ne mai arziki a cikin kayan lambu, 'ya'yan itatuwa da berries.

Biotin. B7

Biotin saki makamashi daga gyara da ciwon kalori abun ciki. Idan babu isasshen kayan za su dermatitis, gashi hasara, ta ƙara jini sugar, rashin barci, tsoka zafi.

A kullum kudi ga wani m mutum ne 30-100 mcg. A kananan yawa na gyara halin yanzu a cikin wake, farin kabeji, kwayoyi, yisti, hanta da kuma kodan. A kananan adadin abu ne a cikin tumatir, alayyafo, namomin kaza.

Folate. B9

Folic acid da ake bukata a cikin cell division. Saboda da scarcity lura anemia, lethargy, wahala da narkewa, memory asarar, graying.

Vitamin B9 ake bukata a lokacin daukar ciki. Daily allowance 200 ne micrograms. Folic acid ne a kore leafy kayan lambu, Citrus, legumes, zuma, gari kayayyakin.

B12

Cyanocobalamin yana da muhimmanci ga halittar ja da maikacin jini, da rike da girma da kuma ayyuka na juyayi tsarin. Rashin bangaren zama cikin hanyar narkewa kamar cuta, hanta kara girma, jijiya cuta. A kullum kudi ne 3 MG. Ciyar da abinci abu. Saboda haka yana da muhimmanci a tuna da abin da kayayyakin da yawa na bitamin B 12? Wannan zai ba da damar zuwa saturate jiki da muhimmanci abubuwa.

A abin da abinci mai arziki a cikin bitamin B12? Mafi yawa daga cikin abubuwa samu a nama hanta. Har ila yau, shi ne a cikin zukãtansu kaza, naman alade hanta. Ko da a cikin abin da abinci dauke da wani yawa na bitamin B12? Shi ne a cikin cin abincin teku, kiwo kayayyakin.

Akwai su da yawa wasu bitamin da suke da muhimmanci ga lafiyar dan adam. Wadannan sun hada da C, PP, D. A Kowace daga cikin wadannan abubuwa wajibi ne ga cikakken mutum ci gaba. Kada ka yarda wani rashin gina jiki, saboda haka kamar yadda ba don bayyana hypovitaminosis. Saboda haka, rage cin abinci ya kamata a adalci, wanda ya shafi samu daga duk dole abubuwa. Sa'an nan jiki ba zai samu wani iri-iri na ailments.