I roto i te mea kai taonga i roto i te huaora A me B

Huaora he pūhui faufaa mo te tinana tangata. Ko reira he mea nui mō te ki iwi whakamahi ratou i roto i te puka o te raau taero e kore anake, engari ano hoki i roto i te puka o te kai. I roto i te mea kai taonga i roto i te huaora A, me te B, ka e lāulea i roto i te tuhinga. A ko reira nui ki te whakamahi i ratou ki noa, te ārai hapa me te tuwhena rawa.

whakaaro te tikanga māmā ki te whiwhi i te huaora tika te kai tōtika tika. Ki enei wāhanga e hiahiatia ana tomo te tinana. Hei taurite te kai kia tango, ki pūkete, i roto i te mea hua e te nuinga o huaora. Ia taonga he tona uara ake ki te tinana, na e hiahia ana ratou mo te tangata ia. E mea titauhia anake ki te whakaaro i te täkupu.

Hua o te Huaora A

hiahiatia Retinol te mo te ārai me te maimoatanga o mate o tirohanga, wheua, kōhiwi, uma, pūnaha romahā, cirrhosis, takawhita, atherosclerosis. Products ki tenei huaora āwhina ki te haerenga, ngā tukanga pūkoro tinana i roto i te kiri, te whakapai ake resistance ki maremare me mate. Na reira, ki te te tūtakitanga ia ki te ahotea o te tirohanga, he mea e tika ana ki te mohio e kai taonga i roto i te huaora A. I roto i tenei take, nga hua kararehe, me te huawhenua e hiahiatia ana.

Ki te ka haere mai te retinol i kai i roto i te moni e hiahiatia ana, whakapiki i te reira i te uruhanga o kiriuhi pūtau, te ariā o hormones adrenal. Wae whakapiki i mahi fakasekisualé, te repe thyroid. Kai ki te huaora A whakaiti nga pānga o carcinogens, Kia whakahokia te pūnaha ārai mate, Kōpeke repara.

Hea i reira ko te huaora A

I roto i te mea kai taonga i roto i te huaora A? I roto i ngā tipu, i reira he kahore retinol, engari he i roto i ngā kai o ngā momo kararehe:

• kirīmi;
• pata;
• yolks;
• whatukuhu;
• hua miraka;
• ika ate.

Ahakoa i roto i te tahi mau kai taonga i roto i te huaora A? Hoki te maimoatanga o te whakamahi matapo po o te kai āhua-hou te ate (mīti me te poaka). Ko reira i roto i te hinu ika Retinol. E kai i te rota o te huaora A ranei carotenoids roto i? Ko tenei wāhanga i roto i te whero, karaka huawhenua me hua. Ko te karatinody retinol tahuri i roto i te tinana. Beta-Peta taonga kōkihi, te pāhiri, rētihi, tōmato, pepa whero, zucchini, pini matomato, kāpeti, Buckthorn moana. Ko te wāhanga kei roto i te kuri ka whakatika, paukena, pītiti.

auau rā

Hei whakapumautia he horopeta o te taonga i roto i whakaaetanga ao hangaia wae Iu. Daily i roto i te tinana tangata ki te hua mai 5000 Iu o te huaora A, i te mea e rite ana ki te 1.5 micrograms. I roto i te tuhi ake te kai he tika ki te mohio e te taumata o te retinol ko 1/3.

Ko te toenga ko 2/3 ki te tinana me te whiwhi whakaritenga o ia rā i ngā hua tipu, te wahi i reira e Peta. Ko te mahi koiora o taua kai i roto i te 2-3 wa raro, na utua e te whakamahi o Carotenes he 2-3 wā atu. He tohunga e whakapono e taea te ārai me te maimoatanga nui te taumata hopea i 3-4 wā, engari kia kia mukua tuwhena rawa wā roa-.

Te taikaha o te huaora A hē me

He taikaha o retinol tohu ānini, minamina tinana, whakapairuaki, edema, excitability io. Ki te whakamahi o ngā hua tikanga tuwhena rawa kore e kitea. Ki te mea i reira he tohu o te taikaha, he mea e tika ana ki te whakarere i te kai ki te huaora A, engari e hiahia ana huaora B.

E ai ki te rangahau i kitea ai e tika ana ki te tuwhena rawa maoro o te retinol me te hinu ika puta malignancies. Retinol Ko te haaputuputuraa o taonga i waenganui i te membrane pūtau, e whakatairanga te ofatiraa o ratou mahi. tikanga mōrearea i roto i te hapū waihanga tuwhena rawa.

Ki kitea he kore o te huaora A te takahi o te okana o whakakitenga, heke wātea i te mate, i reira he maroke o te kiri, rashes, hakihaki. Ka kitea tënei i te huruhuru he pakarukaru, roughness kiri, rohirohi tiketike. Nā ki te kore o ngā hua ki te huaora A cellulite, fakahohaasi nakunaku pūnaha io.

B1 huaora

Ko te tika tenei wāhanga mō te rauropi me rite te tahi atu huaora. Ko tōna aroaro ka taea te tinana ki te mahi tikanga. Huaora B1 (thiamine) tauturu tahuri kai ki te pūngao. hiahiatia Ko tōna aroaro te mo te kiri hauora, makawe, uaua, me te roro.

täkupu Daily he 1.2 mg hoki nga tangata, me te 1.1 mg mō wahine. Ko taea te whika rerekē i runga i tau rānei, āhua. Nā ki taea puta kore o te wae whakapairuaki, kōroke, ohoroa, tearfulness, taumaha rawatanga anō.

I tēnei wā, he onge hapa wae. Te nuinga o te reira he reira i roto i te kai. I roto i te mea kai taonga i roto i te rōpū huaora B? Kei te kitea ia i roto i ngā kai tipu: soy, pī, kōkihi, pini, hua e hāngai ana i runga i te paraoa witi. thiamine Iti reira i roto i te rīwai, te kāpeti, kāreti. hua kararehe ko te wāhanga tino i roto i te ate, roro, whatukuhu, poaka me te mīti kai tenei. kia taua hua e whakaurua i roto i te mana o te takitahi katoa.

Huapuhuikowhai. B2

ka karanga ano hoki Huapuhuikowhai. Ko wāhi i roto i te pākia e, e tika ana mō te mahi noa o te pūnaha ataata, kiri me kiriuhi mucous Wae. Kei te hiahiatia te reira i roto i te kōtuitui o pūtoto. Te kore o te huaora āwhina whakaiti hiahia, mamae i roto i te matenga, mura o te kiri. Ano hoki i te mea o tenei, i reira he cramps i te kanohi.

Ki te karo i tohu kino, e hiahia ana koe ki te whakauru i roto i te kai tahua taonga i roto i te huaora B2. Tangata ka rato i te ra 1.2 wāhanga UG, me nga wahine - 1,1 mcg. Te nuinga o Huapuhuikowhai reira i roto i te ate, whatukuhu, rewena. Iti o reira he hakari i roto i hua me aramona. Ko te taonga, ko te, i roto i harore, te tīhi, te kāpeti.

Huapeka. B3

No te mea tukua huaora B3 waikawa nicotinic ranei ko te pūngao o nga wae katoa kai. Taonga synthesizes pūmua, te ngako, uru te reira i roto i te hanga o ngā hormones. Ki te kaimahi puta pellagra. Tohu ngā riri, dermatitis, whakama, pāpāngia me te korere. Te kore o te taonga ai raruraru o microflora intestinal.

Hei te whakaki e rato huaora tangata me nga wahine ia ra 20 wae UG. Kei te kitea ia i roto i te kai, purapura katoa, harore, rīwai, nati, hua manu toene, huawhenua matomato. He taonga i roto i te rewena ratou.

B5

He wae i huaina waikawa pantothenic. Ki te whakaora i te awhina patunga, synthesizes reira paturopi me pākia e mahi o pūmua, te ngako, te warowaihā. Ki te kaimahi puta waewae tahunga, me te tahi atu tohu neurological.

Ko te täkupu mō te tangata me te wahine, ko te 5 micrograms. Ko te hiahia hoki tenei wae ko kai kore-motuhake makona, no te mea te mea i roto i maha kararehe me te tipu hua. Ano, he rawa whakaputaina e te tinana. Ko reira i roto i te pī, hānati, kāriki, waiu, anaterope ika.

Pirodoksin. B6

he tika hoki te ariā o te pūtoto, me waikawa ngako hamanga te wae. Ki te kahore he kite iti rawa pirodoksin korekore, dermatitis, te ähua o te hiahia. whakaaro te täkupu mō nga tangata e ki kia 1.7 mg, a mo nga wahine - 1.5 micrograms.

I roto i te mea kai taonga i roto i te huaora B6? Ko te nuinga o tenei wae i roto i hānati, wōnati, rīwai, reka rīwai. He taonga i roto i te huawhenua, hua me hua ratou.

Huaoraate. B7

Huaoraate releases pūngao i wāhanga he ihirangi pūngoi. Ki te kahore he iti rauemi ka dermatitis, makawe mate, te huka toto nui haere, ohoroa, uaua mamae.

Ko te auau o ia rā mō te tangata hauora he 30-100 mcg. I roto i te rahinga iti o ngā wāhanga reira i roto i te pīni, kareparāoa, nati, rewena, ate me whatukuhu. He nui iti o te taonga kei roto i te tōmato, kōkihi, harore.

Folate. B9

hiahiatia waikawa folic te i roto i te wehewehenga pūtau. Nā ki kite tona scarcity anemia, lethargy, uaua o nakunaku, mate mahara, graying.

Huaora B9 hiahiatia te i roto i te hapūtanga. mea pumau, Daily ko 200 micrograms. he waikawa folic i roto i huawhenua matomato pururu, citrus, ngā rekiumu, te honi, hua paraoa.

B12

Ko faufaa hoki te hanganga o ngā pūtau toto whero Cyanocobalamin, tiaki i te tipu me te mahi o te pūnaha io. riro wāhanga kore te take o disorders kūnatunga, ate whakarahi, disorders karere. Ko te auau o ia rā ko te 3 mg. Whangai ki te taonga kai. Na reira ko te mea nui ki te mahara i roto i te mea hua te rota o te huaora B 12? Tenei ka tukua ki te faaо i te tinana ki te matū faufaa.

I roto i te mea kai taonga i roto i te huaora B12? Te nuinga o te matū kitea i roto i te mīti ate. Ano, Ko reira i roto i te ngakau heihei, poaka ate. Ahakoa i roto i te mea i roto i kai i te rota o te huaora B12? Ko ia i roto i te kaimoana, hua miraka.

He maha atu huaora e he nui mo te hauora tangata. Ko ētahi o ēnei C, PP, D. Ko te he e tika ana mō te whanaketanga tangata ki tonu ia o enei matū. Kaua e tukua te kore o ngā matūkai, kia rite kore ki te puta hypovitaminosis. Na reira, kia mafamafatatau te kai, e whai wāhi te rironga mai o ngā matū e tika ana katoa. Na e kore e whiwhi i te tinana tetahi momo o ma'i.