He aha e kuihi huaora?

I roto i te momo o te hua-whanau riki kākano kuihi whakaaro te tetahi o te whai hua tino. Kei roto tōna hua he rota o te huka, waikawa me huaora faufaa. He tika hoki te mahi noa o te kaiao tangata katoa o ratou. Kia pehea te maha huaora kuihi me aha e ratou painga? Ko tēhea te kohuke hanganga o karepe reka, me te kawa? E te aroaro pahonoraa ki enei me ētahi atu pātai i roto i tēnei tuhinga.

ihirangi huaora o kuihi

I roto i tenei emerara kākano reka maitai taurite me te huaora me te kohuke hanganga. Kuihi kua he uara nui kai. 100 karamu o te hua kei roto 45 kcal, 0.7 g pūmua, te ngako 0.2 g, me te 9.1 go o te warowaihā. Tata 85% ngā kākano o te wai, 3% he muka kai, 1.3% - waikawa organic (malic, tātariki, citric). Tata ki 10% o nga hua hanganga no huka (kūhuka, te huahuka, sucrose). He aha huaora e roto i roto i te kuihi?

Ki te rā, kua whakamatauria te reira e te tangata he faufaa ki te riro ia i te kai 13 huaora me 8 o ratou e hakari i roto i te nui etahi o te mea i roto i Berry kuihi. Ko te hanganga o te huaora i roto i roto i ona hua, i te whai ake: A huaora, me te tona provitamin beta-Peta, huaora B1, B2, B6, B9, PP, te C, E. he tika mo te whakatinanatanga, me te tiaki o ngā mahi tinana, me te whakahou o ona kopa katoa o enei . Te kore huaora, e kore e taea e te iwi ora, no te mea kahore he vita tāpiritanga iritihia i Latin tikanga "te ora."

huaora Norma kuihi: tepu

taea ki te synthesize te huaora me te reira takitahi te tinana tangata, ko te. Ko te okotahi anake ko etahi o ratou. Ko te huaora tino nui kia riro ia kai ranei hei wāhanga o te matatini motuhake. roto te nuinga o ratou e roto i te kuihi. He aha te momo o huaora me te nui e taea te kite i i te tepu.

Ka taea te utua Tapeke 100 karamu ½ kapu o nga oriwa ranei i te toru o nga whakaritenga o ia rā mō te huaora C. Ētahi atu huaora he gooseberries i roto i moni iti, engari kahore e ratou iti nui mō te ora te tangata.

Huaora A me beta-Peta

Ko te tepu o te ihirangi o huaora i roto i te kuihi i tupono ngā pro-huaora A, beta-Peta ranei. Ko tōna āhuatanga ko e te mahi huaora o tenei pro-huaora puta i muri i anake tona faafariuraa ki retinol. I tua atu, beta-Peta ko te antioxidant puai me he mahi immunomodulating.

Huaora A tautoko te mahi ataata, whakaongaonga tupu me te whanaketanga, ko te antioxidant kaha. Ko te kore o tenei huaora i roto i te tinana tohu āhuatanga pērā i te kite te peroo, retardation tupu, heke wātea i te mate.

Ko te ihirangi o te huaora A, me tona provitamin A (beta Peta) i roto i te 100 karamu o te kuihi hua ko 4% o te whakaritenga o ia rā.

huaora Rōpū B i roto i te kuihi

8 B huaora i roto i te kuihi hua e tonu huaora 5. B1, B2, B9 Uwhi ki 1% o te hiahia ia mo ratou, B6, me te huaora PP (B3 ranei) reira utu tonu 2%. He rōpū wai-wairewa katoa o ratou. Ratou kore o hohoro whanake ki te takarepa, na kua ki te tinana ki te tiki i enei huaora i roto i te tikanga auau.

Huaora roto i te kuihi, te mahi i roto i te tinana e whai ake nei ngā mahi nui:

• B1 Huaora (thiamine). Na roto i tona pūmua, te ngako, me te warowaihā ingested ki te kai, kei te synthesized i roto i te pūngao. Kei te whai wāhi ia i roto i ngā tukanga pūkoro, tae atu i roto i te Kawanatanga o te pūmua. He pānga pai i runga i te pūnaha io, te whanaketanga hinengaro, mahara.
• B2 Huaora (Huapuhuikowhai). E te reira i wahi i roto i te tukanga whakawhiti katoa, tae atu i roto i te hanganga o ngā pūtau toto whero, me te kōtuitui o te pūtoto. Kei te kitea tonu tōna hē i roto i te huru o te kiriuhi kiri, me te mucous, heke kite.
• B6 Huaora (pyridoxine). whakatairanga te reira i te absorption o rauemi hanga uaua (pūmua) pūtau rauropi. He he pānga tika i runga i te whanaketanga o te pūnaha ārai mate, me te hanganga o paturopi.
• B9 Huaora (waikawa folic). whakatairanga te reira i wehewehenga pūtau noa me te whanaketanga atu o te kukune. Faufaa ki hapu katoa me te whakamahere anake te tamaiti. Whakaritea i roto i faaineineraa i roto i te huatū ahau o hapūtanga, ko te kupu te haapae malformations taea o te kukune. Pānga ki te whanaketanga o te pūnaha ārai mate, me te tupu.
• Huaora PP (B3) (Huapeka, waikawa nicotinic). Ko te tēpara tino o nga huaora katoa, mai i tata whakangaromia e te pāmahana teitei. Tetahi wahi synthesized e te tinana i te tryptophan waikawa amino.

tiaki pono o te wātea i te mate: Vitamin C i roto i te kuihi

whakaaro Huaora C te ki kia kotahi o te nui tino i roto i te tinana. Kei te whai wāhi te reira i roto i te hanganga o elastin me collagen - pūmua kiko tūhonohono e whakarato elasticity. Ko reira ano hoki te kawenga mō te kaha o wheua, me niho, whakatairanga oko toto elasticity whakaora tere o patunga, whakapiki i kiri, whakarei ake te mate o te tinana, i.e. faarahi te reira i te ātete ki ngā mate. Huaora C - whai hua antioxidant wai-wairewa, te tiaki i ngā pūtau i Radicals free.

Huaora C i roto i te hanganga, ko te 33% kuihi hipokina te whakaritenga o ia rā mō te reira.

Ētahi atu huaora kuihi

Huaora E ko te antioxidant ngako-wairewa kaha tino. tiaki te reira i te kiriuhi pūtau e ko te pūtake o te kopa katoa i oxidative kino e Radicals free. stabilizes te reira i te ngakau, me te whakaiti i te mōrea o te whakaeke ngakau.

roto Huaora E te i roto i te nui i roto i te kuihi 0.5 mg, i te mea 3% o te whakaritenga o ia rā mō te tangata.

He ōrite nui mō te chelovekaa huaora katoa kuihi. Anake tahi whakarite e ratou i te mahi noa o te tinana.

Ko te hanganga kohuke o kuihi: ripanga

I tua atu ki te huaora, kei kuihi maha kohuke rerekē.

Kohuke me huaora ki te whakatairanga i kuihi mahi o ngā pūtau tangata me te tiaki o te toenga waikawa-turanga. Tirotiro o iodine me te konutea i hipokina reira te hiahia rā ki te 1%, konupūmā, konupora, te konutai, he whanariki me te chromium - 2%, ūkuikui me te rino - 4%. E ai ki te ihirangi o te parahi (13% o noa) gooseberries kahore rite i roto i te tahi atu rakau kākano.

Hei wāhanga o te kuihi he molybdenum (17% Uara Daily). Tenei kohuke, e mahi te ture o te utu o mua whakatairanga te absorption o pūmua, te ngako, te warowaihā, normalizes mahi fakasekisualé. Kuihi taonga i roto i te konupora, e hipokina tona whakaritenga o ia rā ko te 23%. Ano, i roto i te hua o te rakau kākano he rota o pāhare pāporo, i te kawenga mō te mahi pūmau o te ngakau.

Me pēhea te ki te tiaki huaora me ngā ōpapa mo te hotoke

Kia aroha mai, gooseberries - he kākano raumati. Ki te pupuri i te hua i roto i te hotoke, kua kohuatia tāmi. Ko te aha huaora kuihi tiaki i muri i tunu? I roto i te tikanga tuku iho o te tāmi te tata rawa tiaki huaora PP me rota o reira - noho huaora C. Ētahi atu huaora i muri i tunu i roto i te moni iti.

Ko koutou e taea e te whakaora i te huaora me ki te whānuitanga nui ki te te tuari tāmi ara matao. Ki te mahi i tenei, e hiahia ana koe tika kuihi tea i roto i te mīhini kai ranei tapatapahia rawatia te Pūhanumi me te uru ki te huka i roto i te ōwehenga o te 1: 1. Whakapaia huaora tāmi me te penapena i roto i te pouaka whakamātao.