Li-vithamine, litšobotsi tsa bona, mafura a qhibilihang habonolo le metsi a qhibilihang (tafole)

Vitamin A (Retinol) e fana ka pono e tloaelehileng, e ama metabolism ea protheine, lits'ebetso tsa kholo ea 'mele, nts'etsopele ea masapo, e folisa letlalo le li-membrane tsa mucous, e eketsa ho hanyetsa hoa mmele ho mafu. Ka ho haella, pono e ea fokola, moriri o oa tsoa, ​​kholo e ea theoha. E na le vithamini A ka oli ea tlhapi, sebete, lebese, nama, mahe, lihlahisoa tsa meroho tse nang le 'mala o mosehla kapa oa lamunu: mokopu, lihoete, pepere e khubelu kapa ea bell, tamati. Ho boetse ho na le vithamine A provitamin - carotene, eo 'meleng oa motho ha a le mafura e fetohang vithamine A. Ho ja letsatsi le letsatsi ho tloha 1.5 ho isa ho 2,5 mg.

Vitamin D (Calciferol) e entsoe ka mokhoa oa proitamin tlasa ts'usumetso ea mahlaseli a kotsi a kotsi. E nka karolo ho theheng ha lisele tsa masapo, e hlohlelletsa kholo. Ka lebaka la ho haella ha vithamine D, li-rickets li hlaha ho bana, 'me ho ba le liphetoho tse tebileng litoneng tsa masapo ho baholo. E na le vithamine D ka tlhapi, botoro, lebese, mahe, sebete sa nama. Tlhokahalo ea letsatsi le letsatsi ea vithamine ena ke 0.0025 mg.

Vitamin E (tocopherol) e ama lits'ebetso tsa ho tsoala, tse buloang ka 1922. Lebitso la eona le tsoa "Greek" tokos "" bana "le" feros "-" bere. " Ho haella ha vithamine E ho lebisa ho se sebetseng hantle le boteng ba thobalano. E netefatsa bokhachane bo tloaelehileng le kholo ea "fetal" e nepahetseng. Ka lebaka la khaello ea vithamine E 'meleng, ho ba le liphetoho tse etsahalang mesifa ea mesifa. Ho na le e ngata ea eona ka oli ea meroho le lijo-thollo: Tlhoko ea letsatsi le letsatsi e tsoa ho 2 ho isa ho 6 mg. Ka kalafo, tekanyetso e ka nyolohela ho 20-30 mg.

Vitamin K (phylloquinone) e ama coagulation ea mali) E na le lijo ka mokhoa oa phylloquinone (K) le menaquinone (K Vitamin K e khothaletsa sebopeho sa prothrombin sebeteng. E na le makhasi a matala a sepinichi, nettle, 'me mala a motho a entsoe.) Tlhokahalo ea letsatsi le letsatsi - 2 mg.

26. Hypovitaminosis, lisosa, matšoao a ho bonts'a maemo a hypovitaminous, mehato ea thibelo.

Lisosa tse ka sehloohong tsa khaello ea vithamine ea phepo e kenyelletsa:

1. Khetho e fosahetseng ea lijo. Khaello ea phepo ea meroho, litholoana le monokotsoai ho lebisa ho haelloeng ha livithamini C le P 'meleng. Ka tšebeliso e atileng ea lihlahisoa tse ntlafalitsoeng (tsoekere, lihlahisoa tsa phofo tse nang le phofo e ngata, raese e hloekisitsoeng, jj.), Ho na le livithamini tsa B tse fokolang. lijo 'meleng ho na le khaello ea vithamine B12.

2. Ho feto-fetoha ha linako tsa selemo ka har'a li-vithamine lijong. Nakong ea selemo-nakong ea mariha, vithamine ea C ho meroho le litholoana e ea fokotseha, ho livithamini A le D lihlahisoa tsa lebese le mahe. Ho ekelletsa moo, nakong ea selemo, assortment ea meroho le litholoana, e leng mehloli ea livithamini C, P le carotene (proitamin A), e ba nyane.

3. Boloka e sa sebetseng le ho pheha lihlahisoa lebisa ho tahlehelo ea bohlokoa ea livithamini, haholo C, A, B1 carotene, folacin.

4. Bohlokoa lipakeng tsa limatlafatsi lijong. Leha e le phepelo e lekaneng ea vithamine, empa khaello ea nako e telele ea liprotheine tse phahameng, livithamini tse ngata li kanna tsa haella 'meleng. Sena se bakoa ke tlolo ea lipalangoang, ho etsoa hoa mefuta e sebetsang le ho bokella li-vithamine liseleng. Ha ho na le lik'habohaedreite tse ngata lijong, haholo-holo ka lebaka la tsoekere le confectionery, B1-hypovitaminosis e ka nts'etsapele. Ho haella ha nako e telele kapa ho ja li-vithamine tse ngata ho senya metabolism ea ba bang.

5. Tlhokahalo e eketsehang ea livithamini tse bakoang ke 'mele likarolo tsa mosebetsi, bophelo, boemo ba leholimo, moimana, ho anyesa. Maemong ana, e tloaelehileng bakeng sa maemo a tloaelehileng, litaba tsa livithamini lijong li nyane. Sebakeng se batang haholo, tlhoko ea livithamini e eketseha ka 30-50%. Ho fufuleloa hangata (sebetsa mabenkeleng a chesang, merafong e tebileng, joalo-joalo), ho pepesetsoa likotsi tsa ts'ebeliso ea lik'hemik'hale kapa tsa mmele, le mojaro o matla oa neuropsychic o phahamisa tlhokahalo ea livithamini haholo.

Lisosa tsa khaello ea livithamini tsa bobeli ke mafu a fapa-fapaneng, haholo-holo tsamaiso ea tšilo ea lijo. Ho mafu a ka mpeng, ho ba le tšubuhlellano ea mala kahare, haholo-holo mala, ho senya livithamini ka tsela e itseng, ho monya ha tsona ho mpefala, 'me sebopeho sa tse ling tsa tsona ka microflora ea mala li fokotseha. Ho kenngoa ha livithamini ho na le mafu a helminthic. Ka mafu a sebete, liphetoho tsa ka hare tsa livithamini li sitisoa, phetoho ea tsona e ba mefuta e sebetsang. Ho mafu a tsamaiso ea tšilo ea lijo, khaello ea livithamini tse ngata e etsahala khafetsa, leha ho le joalo, ho haella ha e 'ngoe ea tsona ho khonahala, ho etsa mohlala, vithamine B12 e nang le tšenyo e mpe mpeng. Ts'ebeliso e eketsehang ea livithamini ho tsoaetsong e matla le e sa foleng, ts'ebetso ea ho buoa, ho chesa maloetse, thyrotooticosis le mafu a mang a mangata ho ka lebisa ho haellang ha vithamine. Lithethefatsi tse ling li na le li-anti-vithamine: li hatella microflora ea mala, e amang sebopeho sa livithamini, kapa e sitisa metabolism ea 'mele oa hau ka boeona. Ka hona, boleng ba vithamine ba phepo e nepahetseng bo bohlokoa haholo. Ho kenyelletsoa ha ho ja lijo le lijana tse nang le livithamini tse ngata ha ho khotsofatse feela tlhoko ea mokuli ea lintho tsena, empa hape ho tlosa khaello ea bona 'meleng, ke hore, ho thibela hypovitaminosis.

Mesebetsi ea livithamini tse ling tšebetsong ea enzymatic

Mofuta oa karabelo e ferekanyang

Li-vithamini tse qhibilihang ka metsing

S Flavin mononucleotide (FMN) S Flavin adenine dinucleotide (FAD)

Boitšoaro ba redox

S Nicotinamidine nucleotide (NAD) S Nototinamide dinucleotide phosphate (NADP)

Boitšoaro ba redox

Phetiso ea sehlopha sa Acyl

Mafura a qhibilihang ka har'a mafura

Molao oa CO₂

Tšoaetso ea livithamini, mesebetsi ea tsona ea biochemistry

Mehloli ea letsatsi le letsatsi e hloka

B1

1.5-2 mg, peo ea mabele, lijo-thollo, raese, lierekisi, tomoso

• Thiamine pyrophosphate (TPF) - coenzyme ea li-decarboxylase, li-transketolases. E nka karolo ho oxidative decarboxylation ea a-keto acid. Fokotsa tsoekere ea mali, e tlosa metabolic acidosis, e sebetse insulin.

• tlolo ea metabolism ea carbohydrate, ho bokella ha pyruvic le lactic acid.

• Tšenyo ea ts'ebetso ea methapo (polyneuritis, bofokoli ba mesifa, kutloelo-bohloko e fokolisang). Ntshetsopele ea Beriberi, encephalopathy, pellagra,

• Tlolo ea tsamaiso ea pelo le pelo (ho nyekeloa ke pelo le edema, ho tsitsinyeha ha morethetho),

• tšitiso ea tšilo ea lijo

• karohano (ho hlohlona, ​​urticaria, angioedema),

• khatello ea maikutlo ea CNS, bofokoli ba mesifa, hypotension ea methapo.

B2

2-4 mg, sebete, liphio, mahe, lihlahisoa tsa lebese, tomoso, lijo-thollo, tlhapi

• e ntlafatsa sebopeho sa ATP, protheine, erythropoietin ka liphio, hemoglobin,

• e nka karolo liphekellong tsa redox, • e eketsa ho se ts'oanelehe ha mmele,

• e eketsa mofuta oa lero la gastric, bile,

• E eketsa nyakallo ea ts'ebetso ea methapo e bohareng,

• liehisa kholo ea mmele ho bana, tšenyo ea methapo ea kutlo,

• fokotsehile secretion ea enzyme ea lijo,

B3

10-12 mg, tomoso, sebete, mahe, tlhapi ea tlhapi, lijo-thollo, lebese, nama, e entsoe ka microflora ea mala

• Ke karolo ea coenzyme Moamoheli le ea nkang masala a acyl, a kenelletseng ho oxidation le biosynthesis ea mafura acid,

• nka karolo ho oxidative decarboxylation ea keto acid,

• E nka karolo ho potoloha ea Krebs, sebopeho sa corticosteroids, acetylcholine, acid acid, liprotheine, ATP, triglycerides, phospholipids, acetylglucosamines.

• mokhathala, likhathatso tsa boroko, bohloko ba mesifa.

• malabsorption ea potasiamo, tsoekere, vithamine E

B6

2-3 mg, tomoso, lijo-thollo, linaoa, libanana, nama, tlhapi, sebete, liphio.

• pyridoxalphosphate e nka karolo ho nitrogen metabolism (transamination, deamination, decarboxylation, tryptophan, tse nang le sebabole le liphetoho tsa hydroxy amino acid),

• e eketsa ho tsamaisoa ha li-amino acid ka membrane ea plasma,

• kenya letsoho ho theheng purine, pyrimidines, heme,

• e tsosa ho se sebetse hantle ha sebete.

• ho bana - cramps, dermatitis,

• seborrheic dermatitis glossitis, stomatitis, ho tsitsipana.

• karabelo (ho hlohlona letlalo); • acidity ea lero la gastrointestinal.

B9 (Letsatsi)

0.1-0.2 mg, meroho e ncha (salate, sipinichi, tamati, lihoete), sebete, chisi, mahe, liphio.

• ke cofactor ea li-enzyme tse amehang ho kenyelletsong ea purines, pyrimidine (ka ho sa tsotelleng), phetoho ea li-amino acid tse ling (transmethylation ea histidine, methionine).

• khaello ea mali ea "macrocytic anemia" (masapo a khubelu ea mali a khubelu a sa foleng, erythropoiesis), leukopenia, thrombocytopenia,

• glossitis, stomatitis, ulcerative gastritis, enteritis.

B12

0.002-0.005 mg, sebete sa nama ea khomo le liphio, tse entsoe ka microflora ea mala.

• li-coenzyme li etsa 5-deoxyadenosylcobalamin, lihlopha tsa methylcobalamin li fetisetsa methyl le hydrogen (sebopeho sa methionine, acetate, deoxyribonucleotides),

• atrophy ea mucosa ea ka mpeng.

eketseha ha mali

PP

15-20 mg, lihlahisoa tsa nama, sebete

• Ke cofactor ea NAD le deadrogenases ea FAD e kenyang letsoho liketsong tsa redox,

• E nka karolo sethaleng sa liprotheine, mafura, lik'habohaedreite, ATP, e sebetsang ka microsomal oxidation,

• E fokotsa cholesterol le mafura acids maling,

• e susumetsa erythropoiesis, tsamaiso ea mali ea fibrinolytic, e thibela ho kopana ha liplatelete,

• e na le phello ea antispasmodic ts'ebetsong ea tšilo ea lijo, tsamaiso ea maiketsetso,

• e tsosa ts'ebetso ea inhibitory tsamaisong ea methapo e bohareng

• pellagra, dermatitis, glossitis,

• methapo ea methapo (redness ea letlalo, lekhopho la letlalo, ho hlohlona)

• ka tšebeliso ea nako e telele, sebete sa mafura se ka etsahala.

Le

100-200 mg, meroho, rosehip, blackcurrant, lamunu,

• E nka karolo lipuisanong tsa redox, • e tsosa motsoako oa hyaluronic acid le chondroitin sulfate, collagen,

• activates motsoako oa li-antibodies, interferon, immunoglobulin E,

• E fokotsa sekhahla sa pelo,

• e ntlafatsa ts'ebetso ea synthetic le detoxification ea sebete.

• Ho tsoa mali ka har'a mesifa, bohloko ba maoto le matsoho.

• fokotsa ho hanyetsa mafu.

• eketseha nyakallo ea tsamaiso ea methapo e kholo, ho ts'oenya ha boroko,

• khatello e phahameng ea mali, ho fokotseha ha methapo ea pelo, ho fokotsa nako ea ho phahama ha mali, ho kulisa.

A1 - retinol,

A2 dihydroretinol

1.5-2 mg, oli ea tlhapi, botoro ea khomo, yolk, sebete, lebese le lihlahisoa tsa lebese

• taolo ea motsoako oa li-antibodies, interferon, lysozyme, nchafatso le phapang ea lisele tsa letlalo le membrane ea mucous, thibelo ea keratinization,

• taolo ea lipid synthesis,

• Photoreception (karolo ea lere la rhodopsin, e ikarabellang ponong ea mebala)

• E laola tšebetso ea tatso, litlolo, litlolo tse thibelang monko, ho thibela tahlehelo ea kutlo,

• Tšenyo ea mucous membrane, gastrointestinal pampitsana

• letlalo le omeletseng, le peeling,

• Fokotsa secretion ea litsoelesa tse thapileng,

• xerophthalmia (ho oma ha cornea ea leihlo),

• fokotseha khahlano le tšoaetso, le ho folisa maqeba.

• ho senyeha ha letlalo (ho omella, ho fifala),

• tahlehelo ea moriri, manala a brittle, osteoporosis, hypercalcemia,

• Ho fokotseha hoa mali coagulability

• Photophobia, ho bana - cramp.

E (α, β, γ, δ - tocopherols)

20-30 mg, oli ea meroho

• taolo ea lits'ebetso tsa oxidative,

• Inhibits kopanyo ea liplatelete, e thibela atherosclerosis,

• E ntlafatsa synthes ea heme,

• e sebetsa erythropoiesis, e ntlafatsa ho phefumoloha ka seleng,

• e tsosa motsoako oa gonadotropins, kholo ea placenta, sebopeho sa chorionic gonadotropin.

dystrophy e matla ea mesifa ea marapo le myocardium, phetoho ea tšoelesa ea qoqotho, sebete, tsamaiso ea methapo e bohareng.

ho se sebetse hantle ha sebete

D2 - ergocalciferol,

D3 - cholecalciferol

2,5 mcg, sebete sa tuna, cod, lebese la khomo, botoro, mahe

• e eketsa phumano ea mala a epithelium ea calcium le phosphorus, e ntlafatsa sebopeho sa alkaline phosphatase, collagen, e laola ho ts'oaroa ha masapo ho diaphysis, e eketsa botjha ba khalsiamo, phosphorous, sodium, citrate, amino acid ho proximal tubules ea liphio, e fokotsa synthesis ea parathy.

• hypertrophy ea lefufuru, osteomalacia, osteoporosis.

hypercalcemia, hyperphosphatemia, demineralization ea masapo, calcium calcium mesifa, liphio, methapo ea mali, pelo, matšoafo le mala

K1 - phylocha nona, naphthoha nona

0.2-0.3 mg, spinach, hop, mokopu, sebete, e entsoe ka microflora ea mala

• e tsosa motsoako oa lintho tse kopanang le mali maling ka har'a sebete

• e rata sebopeho sa ATP, creatine phosphate, li-enzyme tse 'maloa

ho tsoa mali, ho ruruha ha hemorrhagic

_______________

Mohloli oa tlhaiso-leseling: Biochemistry ho merero le litafole / O.I. Gubich - Minsk.: 2010.

Khaello ea vithamine

Khaello ea vithamine ke bokuli bo bohloko bo hlahang ka lebaka la khaello ea livithamini tse ngata 'meleng oa motho. Ho na le maikutlo a mabapi le "khaello ea vithamine ea selemo", eo ha e le hantle e leng hypovitaminosis mme e se na litlamorao tse mpe joalo ka khaello ea vithamine - ho ba sieo hoa livithamini ka botlalo kapa ka nako e telele. Kajeno, lefu lena le fumaneha ka seoelo.

Matšoao a hlakileng ka ho fetisisa a ponahalo ea khaello ea vithamine:

• ho tsosa ka matla
• ho otsela letsatsi lohle
• tlhekefetso bokong,
• khatello ea maikutlo
• ho senyeha hoa letlalo,
• mathata a nts'etsopele
• bofofu.

Khaello ea vithamine ke litholoana tsa khaello ea phepo e nepahetseng - khaello ea litholoana, meroho, lijo tse sa senngoeng le liprotheine lijong. Sesosa se seng se tloaelehileng sa bofokoli e ka ba tšebeliso e telele ea lithibela-mafu.

Ho ba sieo ha vithamine e itseng ho ka fumanoa feela ka thuso ea tlhahlobo ea mali. Mafu a hlobaetsang a hlahang mabapi le khaello ea vithamine ea nako e telele ke Beri-Beri, pallegra, scurvy, rickets, kapa ka lebaka la tlolo ea ts'ebetso ea li-metabolism ea li-hormone. Tse bohlokoa haholo ke mefuta eohle ea mathata a letlalo, hlooho, boits'oaro ba mmele le memori.

Phekolo ea methapo e hlabang ea lefu lena e telele ebile e lokela ho tsamaisoa ke setsebi, 'me' mele ha o fole hanghang. O ka qoba lefu lena ha o qala ts'ebeliso e felletseng ea litholoana, meroho le mafura a phetseng hantle selemo ho pota.

Hypovitaminosis

Hypovitaminosis ke boemo bo utloisang bohloko bo tloaelehileng ba 'mele bo bang teng ka lebaka la khaello ea vithamine le tšebeliso e sa lekanyetsoang ea lintho tse hlokahalang. E khethiloe e le khaello ea nakoana ea livithamini, mme eo ka phoso e bitsoang "khaello ea vithamine ea selemo."

Phekolo ea hypovitaminosis matsatsing a pele ha e thata, mme e kenyelletsa feela ho kenyelletsa lintho tse hlokahalang tsa trace lijong.

Ho tseba 'mele bakeng sa khaello ea vithamine efe kapa efe ho ka etsoa feela ke setsebi maemong a hlokahalang a laboratori. Ena ke eona feela tsela ea ho tseba hore na ho bakoa ke khaello ea vithamine ea matšoao.

Kahoo, tsena li kenyelletsa matšoao a tloaelehileng ho mofuta ofe kapa ofe oa hypovitaminosis:

• ho senyeha ho matla ha ts'ebetso,
• ho hloka takatso ea lijo
• fokotswa boits'ireletso
• ho se khonehe
• mokhathala
• ho senyeha ha letlalo.

Ho boetse ho na le ntho e kang hypovitaminosis ea nako e telele, e tšoarellang lilemo tse ngata 'me e ka ama nts'etsopele e mpe ea ts'ebetso ea kelello (nts'etsopele e mpe le lilemo) le ts'ebetso ea' mele (kholo e fokolang).

Lisosa tse ka sehloohong tsa hypovitaminosis ke:

1. Ha ho na litholoana le meroho tse lekaneng mariha le selemo.
2. Ho sebelisoa ha palo e kholo ea lihlahisoa tse hloekisitsoeng, phofo e thumisehileng, lijo-thollo tse halikiloeng.
3. Lijo tse nang le monotonous.
4. Lijo tse sa leka-lekanang: lithibelo tsa protheine kapa mafura a mangata, ho ja lijo tse matlafatsang tsa lik'habohaedreite ka potlako.
5. Mafu a sa foleng a pampitšana ea gastrointestinal.
6. Ho eketsa ts'ebetso ea 'mele, lipapali.

Li-vithamini tse qhibilihang ka mafura le lintho tse qhibilihang ka metsing ka har'a lijo tsa batho li boloka tšebetso ea tsona e sebetsang. Ka hona, ho bohlokoa haholo ho tseba hore na ho ja limatlafatsi tse bohlokoa hakae letsatsi le letsatsi, 'me u hopole hore lintlha tse' maloa li ama bongata ba livithamini tse hlokahalang bakeng sa 'mele o mong le o mong.

Mohlala, ho monya hantle ka mpeng ho molemo liminerale. Ka linako tse ling o sitoa ho sebetsana le mosebetsi oa hae ka lebaka la mafu a hae. Hape ba kotsing ea ho tšoaroa ke hypovitaminosis ke bana, batho ba baholo le batho ba ikoetlisang haholo. Kahoo, lingaka li khothaletsa baatlelete ho eketsa ho ja li-vithamine makhetlo a 'maloa.

Hoa hlokahala ho utloisisa hore sistimi eohle ea ho ts'oaroa ha likarolo tsa 'mele e hokahane haholo, ka hona ho ba sieo ha vithamini e le' ngoe ho ka sitisa mosebetsi oa ho khothatsa ba bang. Khaello ea livithamini tsa nakoana, e sa tsotelloeng nako e telele, e ka ea sethaleng sa khaello ea vithamine - boemo ba 'mele ha livithamini tse ling li le sieo ho hang.

Hypervitaminosis

Hypervitaminosis ke boemo bo bohloko ba 'mele bo bakoang ke maemo a maholo ke livithamini tse ngata haholo. Li-vithamini tse qhibilihang ka metsing ha li bake joala, hobane ke ka seoelo li lulang 'meleng nako e telele. Ho haella ha livithamini tse qhibilihang habonolo ho isa boemong bo utloisang bohloko.

Bothata bona bo se bo hatetse pele lefatšeng la sejoale-joale ka lebaka la phihlello ea mahala ea lisebelisoa tse tlatsetsoang haholo, tseo batho ka bo bona ba lekang ho phekola boemo bo bobe. Litekanyetso tse phahameng joalo tsa livithamini (makhetlo a 10 kapa ho feta) li reretsoe merero ea phekolo, e ka thehoang ke setsebi feela - setsebi sa phepo kapa setsebi.

Mathata a mangata haholo a hlaha ka livithamini tse qhibilihang habonolo, li tloaetse ho bokellana liseleng tse mafura le sebete. Bakeng sa tahi e nang le livithamini tse qhibilihang ka metsing, hoa hlokahala hore tekanyetso e sebelisoang letsatsi le letsatsi e fetisoe makhetlo a makholo.

Phekolo ea botaoa hangata ha e hloke kalafo ea nako e telele, 'me boemo ba mokuli bo khutlela boemong bo tloaelehileng kamora hore a khaotse ho sebelisa tlatsetso kapa ho na le sehlahisoa se itseng. Bakeng sa ho khaola ka potlako lintho tse fumanehang ka ho fetesisa tse fumanehang ho sebelisa metsi a mangata. Vithamine le liminerale leha e le life li hlahisoa ka har'a moroto le makhopho.

Ho khothalletsoa livithamini tse qhibilihang ka mafura le lisebelisoa tse qhibilihang ka metsing hore li sebelisoe nakong ea hoetla-mariha. Hape, haeba u nka phomolo ea libeke tse 3-4 pakeng tsa li-complexes, u ka qoba hypervitaminosis.

Phapang ke efe pakeng tsa li-vithamini tse qhibilihang habonolo ke metsi

Li-vithamini tse qhibilihang habonolo tse nang le mafura le lintho tse fumanehang habonolo tse nang le metsi li na le li-paramente tse fapaneng tsa lik'hemik'hale, empa li bohlokoa ka tsela e tšoanang bakeng sa ho boloka boemo ba 'mele ba rona bo phetse hantle.

Karolelano ea vithamine: qhibilihang ka metsing le metsi a qhibilihang.

Li-vithamini tse qhibilihang habonolo tse nang le mafura (A, D, E, K, F) li kenella hamolemo 'meleng ka lijo tse nang le mafura a liphoofolo le a meroho. Ho boloka mmele o lekaneng o lekaneng, o hloka ho jella nama, tlhapi, linate le mefuta e fapa-fapaneng ea oli ea meroho e sa lomosoang - mohloaare, flaxseed, sea buckthorn le hemp.

E le hore mpa e tsebe ho amohela li-vithamini tse qhibilihang ka metsing (sehlopha sa B, le C, N, P), ho hlokahala hore ho be le tekano e lekaneng ea metsi 'meleng.

Mafura a qhibilihang ka har'a mafura

Mokha ona oa li-additives tse sebetsang o laola metabolism maemong a seloko, e theha mesebetsi ea ts'ireletso ea 'mele le botsofaling ba oona pele ho nako. Tekanyetso ea karolo efe kapa efe ke ea motho ka mong, ka hona, ho tlatsana le moetlo o khothalletsoang, ho boetse ho bohlokoa ho hlahloba boemo ba ts'ebetso ea 'mele le lilemo tsa motho e mong le e mong.

Li-vithamini tse qhibilihang ka metsing

Mosebetsi o ka sehloohong oa livithamini tse qhibilihang ka metsing ke ho hloekisa mali le letlalo, ho ts'ehetsa lits'ebetso tsa biochemical le ho hlahisa matla 'meleng.

Ho fapana le tse qhibilihang habonolo, livithamini tse qhibilihang ka metsing li tlosoa kapele mmeleng, mme hypervitaminosis e batla e sa khonehe. Mabapi le tloaelo ea bona ea letsatsi le letsatsi, ebe ho kenyelletsa letšoao le tloaelehileng la lintho tse hlokahalang, palo ea bona e eketseha ho latela motho, lilemo le ts'ebetso ea 'mele ea motho.

Tataiso ea Tšebeliso ea Vitamin ka kakaretso

Ka moetlo ho lumeloa hore thepa eohle e molemo eo batho ba e fumanang lijong. Empa maemo a sejoale-joale a bophelo bo matla a hloka ho ntlafatsa phepo ea bona. Ka nts'etsopele ea indasteri ea lijo, boleng ba phepo ha bo lumellane kamehla le litlhoko tsa 'mele - ke ts'ebeliso ea kamehla ea lijo tse halikiloeng, tse halikiloeng kapa tse halikiloeng, tse sa tliseng letho le letle' meleng oa rona.

Ho monya livithamini tse fosahetseng ho khothalletsoa ke litloaelo tse mpe, ecology kapa khatello ea maikutlo.

Ho bohlokoa ho nka livithamini tse qhibilihang ka mafura le lintho tse qhibilihang habonolo ka metsing.

• bakeng sa thibelo nakong ea hoetla-mariha,
• nakong ea serame sa selemo,
• matlafatsa ho itšireletsa mafung kamora ho kula kapa lithibela-mafu,
• boloka boemo ba tekanyo ea vithamine-mineral ho hypovitaminosis e sa foleng.

Nakong ea ts'ebeliso ea kamehla ea li-supplement, ho bohlokoa ho latela melao e akaretsang ea ho nka li-vithamine complexes:

• seke oa feta moputso o lumelletsoeng letsatsi ka leng,
• ela hloko ho tsamaisana ha livithamini le liminerale tse sebelisitsoeng. Haeba ho hlokahala, nka thuto e le 'ngoe ea lintho tse sa lumellaneng, nka nako ea phomolo ea lihora tse 4-6 lipakeng tsa ts'ebeliso ea bona,
• bakeng sa ts'ebeliso e nepahetseng ea limatlafatsi, lingaka li khothaletsa ho sebelisa li-vithamine tsa lebokose ka mor'a lijo,
• Nako e nepahetseng ea ho nka li-supplement ke hoseng ha metabolism ea hau ea tumbo e sebetsa hantle haholo.
• nako le nako fetola li-tata tsa vithamine tse sebelisitsoeng.

Bakeng sa sephetho se sebetsang ka ho fetelletseng ho tsoa ho litlatsetso, o lokela ho ikopanya le setsebi - setsebi sa phepo kapa setsebi, seo, kamora tlhahlobo ea tlhahlobo le tlhahlobo ea bongaka, se tla khetha moralo oa livithamini tse qhibilihang habonolo le metsi tse hlokahalang bakeng sa setho se seng le se seng.