Yawancin bitamin da mutane ke buƙata suna narkewa cikin ruwa. Amma akwai bitamin mai narkewa guda huɗu: sun fi kyau shiga cikin jini lokacin cinye su da mai: Waɗannan su ne bitamin A, D, E, da K. Zan bayyana menene amfanin lafiyar su kuma menene manyan hanyoyin.
Vitamin A
Wannan bitamin yana tallafawa ayyuka da yawa na jiki:
- hangen nesa (wajibi ne don ƙwayoyin idanu masu saurin haske da samuwar ruwan lacrimal);
- aikin rigakafi;
- ci gaban kwayar halitta;
-Girman Gashi (rashi na haifar da zubewar gashi);
- aikin haihuwa da mahimmanci ga ci gaban tayi.
Kayan abinci
Ana samun Vitamin A ne kawai a cikin tushen abincin dabbobi, galibi hanta, man kifi da man shanu:
Ana iya samun Provitamin A daga carotenoids, waɗanda sune antioxidants da ake samu a tsirrai. Ana samun mafi kyawun beta-carotene a cikin karas, kabeji, alayyafo, ja, kayan lambu mai rawaya da lemu, da kuma wasu kayan lambu masu koren ganye.
Yawan amfani
Abubuwan da aka ba da shawarar yau da kullun na bitamin A shine 900 mcg ga maza kuma 700 mcg ga mata. Ga jarirai 'yan ƙasa da shekara ɗaya - 400-500 mcg, ga yara daga shekara 1 zuwa 3 - 300 mcg, daga shekara 4 zuwa 8 - 400 mcg, daga 9 zuwa 13 shekara - 600 mcg.
Rashin bitamin A
Rarearancin Vitamin A ba ya da yawa a ƙasashe masu tasowa.
Koyaya, masu cin ganyayyaki za su iya dandana shi, saboda bitamin A, wanda aka shirya don amfani, ana samun shi ne kawai a cikin tushen abincin dabbobi. Kodayake ana samun provitamin A a cikin 'ya'yan itatuwa da kayan marmari, amma ba koyaushe ake canza shi zuwa Retinol ba, nau'in bitamin A mai aiki (tasiri ya dogara da kwayoyin halittar mutum).
Abincin da ya danganci shinkafa da dankalin da aka tace, tare da ƙarancin mai da kayan lambu, na iya haifar da ƙarancin wannan bitamin.
Alamar rashi da wuri - makanta dare (hangen nesa mara kyau). Sakamakon rashin aiki: cututtukan ido na bushewa, makanta, asarar gashi, matsalolin fata (hyperkeratosis, ko goose bumps); danniya na rigakafi aiki.
yawan abin sama
Hypervitaminosis A yana da wuya, amma tare da sakamako mai tsanani. Babban dalilan sune yawan cin bitamin A daga abubuwan karin abinci, hanta ko man kifi. Amma yawan amfani da sinadarin 'provitamin A' baya haifarda hauhawar jini.
Babban alamomin sune: gajiya, ciwon kai, rashin hankali, ciwon ciki, ciwon gabobi, rashin ci, amai, hangen nesa, matsalolin fata da kumburi a baki da idanu, cutar hanta, ɓata kashi, zubar gashi.
Babban iyakar amfani shine 900 mcg kowace rana don manya.
Vitamin D
Akwai sanannun ayyuka guda biyu na bitamin D (kuma a zahiri akwai ƙari da yawa):
- kula da kashin nama: Vitamin D yana taimakawa wajen shan sinadarin calcium da phosphorus daga abinci kuma yana daidaita matakan wadannan mahimman ma'adanai don kasusuwa;
- karfafa garkuwar jiki.
iri
Vitamin D, ko calciferol, kalma ce ta gama gari don yawancin mahaɗan mai narkewa. Ya wanzu a cikin sifofi guda biyu: bitamin D2 (ergocalciferol) da bitamin D3 (cholecalciferol).
Da zarar sun shiga cikin jini, hanta da koda sun sauya calciferol zuwa calcitriol, wani nau'in bitamin D. mai aiki da ilimin halittar jiki kuma za'a iya sanya shi cikin jiki don amfanin shi daga baya azaman calcidiol.
Tushen Vitamin D
Jiki yana samar da adadin bitamin D3 daidai lokacin da wani ɓangaren fata ke fallasa zuwa hasken rana a kai a kai. Amma mutane da yawa suna amfani da ɗan lokaci kaɗan a rana ko suttura cikakke koda a lokacin zafi, na rana. Kuma sharan rana, yayin da aka ba da shawarar ga kowa, yana rage adadin bitamin D da fata ke samarwa. Misali, shekaru da yawa yanzu ina rayuwa ne kawai a cikin kasashe masu zafi kuma duk da haka na sami karancin bitamin D. Na yi bayanin wannan dalla-dalla a cikin labarin daban.
A sakamakon haka, ana buƙatar cike bitamin D daga abincin.
'Yan abinci kaɗan ne ke ɗauke da bitamin D. Mafi kyawun tushen abinci shine kifi mai mai, mai kifi, da ƙwai (bitamin B3). Namomin kaza da aka fallasa su da hasken UV na iya ƙunsar bitamin D2.
Wasu daga cikin mahimmin tushen bitamin D sune:
Yawan amfani
Ga yara da manya, yawan cin bitamin D yau 15 mcg, ga tsofaffi - 20 mcg.
Maganin bitamin D
Vitaminarancin rashi bitamin D ba safai ba.
Abubuwan haɗari na raunin "m" sun haɗa da: launin fata mai duhu, tsufa, kiba, rashin ɗaukar hasken rana, da cututtukan da ke tsoma baki tare da shayar mai.
Sakamakon rashi bitamin D: raguwar kashi da rauni, tsokoki masu rauni, karin kasadar karaya, raunin rigakafi. Alamomin sun hada har da gajiya, bakin ciki, zubar gashi, da kuma saurin warkewar rauni.
Amfani da Vitamin D
Guba yana da wuya sosai. Samun lokaci mai tsawo ga rana ba ya haifar da hypervitaminosis, amma yawan adadin kari na iya haifar da hypercalcemia - yawan adadin ƙwayoyin calcium a cikin jini.
Alamomin cutar: ciwon kai, jiri, rashin ci da kiba, gajiya, lalacewar koda da zuciya, hawan jini, rashin daidaituwar tayi ga mata masu ciki. Babban iyaka na yawan cin abinci na yau da kullun ga manya shine 100 mcg.
Vitamin E
Maganin antioxidant mai ƙarfi, bitamin E yana kare sel daga tsufa da tsufa mai lalacewa. Abubuwan haɓaka antioxidant suna haɓaka ta bitamin C, B3 da selenium. A cikin adadi mai yawa, bitamin E yana hana jini (yana rage haɗarin jini).
iri
Vitamin E dangi ne na antioxidants takwas: tocopherols da tocotrinols. Alpha-tocopherol shine mafi yawan nau'in bitamin E, wanda yakai kimanin kashi 90% na wannan bitamin ɗin a cikin jini.
Tushen
Mafi karfi tushen bitamin E sune wasu man kayan lambu, tsaba da kwayoyi, avocados, man gyada, kifi mai mai, da man kifi.
Yawan amfani
Ga manya, yawan shawarar yau da kullun na bitamin E shine 15 MG, ga yara da matasa, jigon jigilar: 6-7 MG na yara 1-8 shekara, 11 MG na yara 9-13 shekaru, 15 MG ga yara 14 -18 shekara.
Rashin Vitamin E
Ficaranci yana da wuya, yawanci a cikin yanayin da ke hana shan mai ko bitamin E daga abinci (cystic fibrosis, cutar hanta).
Alamun rashi na Vitamin E: raunin tsoka, wahalar tafiya, rawar jiki, matsalolin hangen nesa, raunin aiki, rigakafi.
Rashin lokaci na tsawon lokaci na iya haifar da karancin jini, cututtukan zuciya, matsaloli masu larurar jijiyoyi, makanta, rashin hankali, raunin tunani, da rashin iya sarrafa motsin jiki gaba ɗaya.
Vitamin E yawanci
Overdose ba zai yiwu ba, yana faruwa ne kawai saboda yawan adadin abubuwan ƙari. Abubuwan da za su iya yuwuwa su ne ragewar jini, rage tasirin bitamin K, da zubar jini mai nauyi. Mutanen da ke shan magunguna masu rage jini yakamata su guji yawan allurar bitamin E.
Vitamin K
Vitamin K yana taka muhimmiyar rawa a cikin aikin daskarewar jini. Ba tare da shi ba, kuna cikin haɗarin mutuwa daga zubar jini. Hakanan yana tallafawa ƙashin lafiya kuma yana taimakawa hana ƙididdigar jijiyoyin jini, rage haɗarin cututtukan zuciya.
iri
Vitamin K mahadi ne wanda ya kasu kashi biyu manyan rukuni. Vitamin K1 (phylloquinone) shine babban nau'in bitamin K a cikin abincin, da kuma bitamin K2 (menaquinone).
Kayan abinci
Ana samun Vitamin K1 a cikin tushen abinci mai tushe (musamman kayan lambu masu koren ganye):
Kuma ana samun bitamin K2 da ɗanɗano a cikin kayan dabbobi masu ƙiba (kwai gwaiduwa, man shanu, hanta) da kuma cikin kayan waken soya. Ana kuma samar da ita ta hanyar ƙwayoyin hanji a cikin hanji.
Amfanin Vitamin K
Cikakken shan bitamin K shine 90 mcg ga mata kuma 120 mcg ga maza. Ga yara, ƙimar daga 30 zuwa 75 mcg, ya dogara da shekaru.
Rashin Vitamin K
Ba kamar bitamin A da D ba, bitamin K ba ya tarawa cikin jiki. Rashin bitamin K a cikin abinci yana haifar da rashi cikin mako guda kawai.
A cikin yankin haɗari, da farko dai, mutanen da jikinsu ba zai iya ɗaukar ƙwayoyi yadda ya kamata ba (saboda cutar celiac, cututtukan hanji mai kumburi, cystic fibrosis).
Magungunan rigakafi masu yaduwa da yawa na bitamin A, wanda ke rage shan bitamin K, na iya ƙara haɗarin rashi.
Yawan allurar bitamin E na iya shawo kan illar bitamin K game da daskarewar jini. Idan ba tare da bitamin K ba, jini ba zai dunkule ba, har ma da ƙaramin rauni zai iya haifar da zubar jini da ba za a iya gyarawa ba.
Levelsananan matakan bitamin K suna haɗuwa da raguwar ƙashi da haɗarin karaya a cikin mata.
Amfani da Vitamin K
Nau'in halittar bitamin K ba mai guba ba ne.