Chitubu ndiyo zuva rokutanga, kunaya kunotyisa, madonhwe, shiri dzinoimba. Uye zvakadaro izvi ndezvokuti avitaminosis, iyo inotitakudza mushure mekunge rima nerima uye kutonhora. Kana iwe usingatori matanho panguva yakakodzera, iwe unogona kuva nezvinetso zveutano. Saka, inguva yekutanga mavhithamini ekunwa. Asi zvisati zvaitika - dzidza zvose zvakakosha nezvevhithamini uye beriberi. Upenyu hunogara huchibatsira.
Muna 1881, chiremba weRussia Nikolai Ivanovich Lunin aifarira mubvunzo uyu: zvakadini kana iwe ukasanganisa mapuroteni, mafuta uye makhahydrates mu "kukodzera" chikamu - kudya kwakakwana kuchabuda here kana kwete? Akati akazviita. Uye zvino mapoka maviri e "vakafira kutenda nesayenzi" - mbeveve - dzakagadzirwa. Chimwe - boka rekuedza - rinodya "cocktail yakakwana" yakagadzirwa nemapuroteni, mafuta uye makhahydrates akaumbwa neLunin pamuenzaniso wemukaka wemhou, uye imwe - cocktail inobata - inobata nemukaka wemhou. Chigumisiro chesayenzi chaive chinyorwa: boka rekuedza rakarasika zvachose, uye boka rekutonga rakava noutano hwakanaka uye rakawana vana vomuenzaniso wakanaka. Chiremba anofungisisa akagumisa kuti, sezviri pachena, mamwe mapuroteni ane mafuta uye ehydrohydrates haakwani kune mhuka inorarama, panofanira kunge pane chimwe chinhu mune zvekudya zvakakosha zvikuru kutsigira upenyu.
Basa Lunin rakapfuurira chiPolish chemakemikari Kazimierz Funk. Muna 1911, akatanga kudyisa njiva kwenguva yakareba ne rizi yakakonzerwa (ndiko kuti, yakanyongedzwa, isina mahwanda) ndokumirira kusvikira shiri dzanga dzichirwara. Ipapo akabva atanga kuvasanganisa mukudyisa rutsanga, uye shiri dzakadzoka zvinoshamisa nokukurumidza. Funk yakaitisa zvidzidzo zvemakemikari uye yakavhara mavhitamini okutanga anozivikanwa - vitamini B1, kana kuti thiamine - kubva kumucheka werimi. Nenzira, iyo iyo iyo izwi rokuti "vitamini" yakagadzirwa neFunk imwechete: Vitamin - iyo inokosha yamine: hondo muchiLatin zvinoreva "upenyu", uye amin - "ine nitrogen".
Vhura neHunk of thiamin yehupenyu hwehupenyu hwehupenyu hwehupenyu hwehupenyu huno husingadariki 30 gramu, asi une nhamo kune avo vasingadi magiramu aya. Mavhithamini haasi huni, kubva pa "kupisa" ayo simba rinodiwa muupenyu hunoumbwa; idzi haisi matombo kubva kwomuviri wakavakwa. Izvo zvinodiwa kuti zvivakwe mune zvinyoronyoro mumakomikoro emakemikari - zvinhu zvinodzora kukurumidza uye kutungamira kwehupenyu hwehupenyu mumuviri. Mavhithamini eBheti, iyo enzyme molecule "inoputika", uye nzira yezvinyorwa zvemagetsi inogumira. Ndiko kunzwa uku kunowanikwa kune vakawanda mumwaka wegore: izvo, zvinopesana nokupisa kwekutanga uye zuva rakamirira kwenguva refu, simba rakanyangarika pane imwe nzvimbo. Chikonzero; yakawanda kubva muzhizha uye pakuvhuvhuta, muviri wevhithamini wakaoma mumuviri, uye zvokudya hazvigoni kuzvigadzira - mishonga nemichero zvitsva hazvizooneki nokukurumidza, uye izvo zvinowira pamashefu kubva munzvimbo dzokuchengetedza zvakarasikirwa ne vitamini. Iyi mamiriro ekusava nekushayikwa kwevhithamini - nguva yemwaka avitaminosis.
Vitamin A, kana retinol.
Basa: rinobatsira muviri kurarisana nehutachiona, hunoita kuti maziso awedzere, zvinoita kuti huve nehutano hwehutachiona hwehutachiona hunowedzera, huwedzera huwandu hwekuvandudzwa kwemasero eganda, hunosimbisa hurongwa hwekutya.
Iko iripo: mune ruzivo uye halibut (mumafuta avo), mazai enyama, mukaka, bata. Marotiti - beta-carotene - inopinda mavitamini A.
Chinodiwa: 3300 ME pazuva. Chido chacho chinokura mukati megore uye kana uchitora chirongwa chekudzivirira pamuviri mapiritsi.
Zviratidzo: nekubika uye chiedza, vitamini A inoparadzwa. Kushaikwa kwayo hakugoni kuzadzwa nemiti yemiti. Yakawanda iri mumafuta ehove uye chiropa, mafuta, mazai yolk, mukaka, mukaka.
Zviratidzo zveAvitaminosis: Kutonhora kusingaperi, bvudzi rakasviba uye brittle misumari.
Vitamin D.
Pasi pe "mask" ye vitamini D, mavhithamini mashanu akaenzana akavanzwa kamwechete: kubva D1 kusvika D5. Munhu anonyanya kukosha pane vitamini D3 - cholecalciferol.
Basa rokutengesa kashandi uye phosphorus, rinokurudzira kukura kwakakodzera kwemapfupa.
Ikoko iripo: pasi pesimba rezuva rinobudiswa muganda. Pamusoro pezvokudya ivo vapfumi muhutu, mazai yolk, mafuta ehove, caviar, parsley uye nettles, mishonga yemisi.
Vanoda: 2.5 mcg pazuva.
Zvinoshandiswa: zviduku zuva, iyo inowedzera mukana wekutora mavitamini kukwana.
Zviratidzo zve beriberi: kunzwa kunopisa mumuromo nehuro, kusasha kwehope, zvinetso zvekuona.
Vitamin K.
Basa: rinopa ropa kuvhara, kunodzivirira osteoporosis.
Iko iripo: mumasvini, kabichi, sipinashi, soy, mahudyu, tema tomate. Iyo inoumbwawo nemabhakitiriya an "mararamiro" mumatumbo edu, ayo anowedzera mukudya kwezvokudya.
Chidimbu: 1 mcg kilogram ye uremu pazuva.
Zvinonyanya kukoshesa: ivo vakapfuma zvikuru mu vitamini K michero yemashizha mashizha.
Zviratidzo zveBeriberi: Kubuda ropa, kubuda uye kubuda mukati, kusuruvara mukati meganda uye pasi peganda.
Vitamin E, kana kuticopyrol.
Basa: rinoita kuti basa rakanaka rezvibereko zvekubereka, rive antioxidant, rinochengetedza muviri kubva kumararamiro akasununguka, rinotidzivirira kubva pakuzvidya mwoyo.
Iyo inowanika: mugorosi gorosi, mafuta emafuta, lettuce mashizha, nyama, chiropa, mukaka, bata uye egg yolk.
Vanoda: 0.3 mg kilogram yehutatu hwehumwe nezuva.
Zviratidzo zve beriberi: kusuruvara kwemasimba, kuneta, kuwedzera zviratidzo zve PMS.
Vitamin C.
Basa: zvakakosha pakufamba kwemaitiro akawanda mumutumbi - nekuda kwekukura kwemazino, kuumbwa kwemasero eropa, kugadzika kweglucose mumatumbo, kubudiswa kwezvirwere zvemuviri.
Iyo inowanikwa: yakazara michero mitsva nemiriwo, kunyanya yakawanda yavo mukakichi, sitirobheni, melon, tomato, macrorus, currant, mbatata, pepper inotapira.
Vanoda: 50-60 mg pazuva. Kushandiswa kwekudzivirira pamuviri kunowedzera kudikanwa kwevhitamini C. Vanoshanda uye vasingasviki vanosvuta vanochida zvakare.
Zviratidzo: vitamini C ine "mutsivi" - vitamini D. Kana yakanyanya kuumbwa mumuviri wechipiri, inowedzera yekutanga. Sezvo vitamini D inoumbwa kubva pachiito chemazuva ano, mazuva ezuva uye masangano mu solarium zvinogona kutungamirira kune chinokonzera kushungurudza - kushaya simba, kuneta, kunokonzera kutonhora. Nokudaro, mukati megore re vitamin C tinoda zvakawanda.
Zviratidzo zve beriberi: utera, hunyengeri, kushungurudzika, ganda rakaoma, kuwedzera kurasikirwa kwemvere.
B mavhithamini eboka inongova yakaoma yezvinhu 15 zvakasiyana.
Vitamin B1, kana thiamine.
Basa: rinoita kuti hurumende ikwanise kushanda, inobatsira kuchengetedza makhabhohydrate metabolism.
Ikoko iripo: muchingwa chakagadzirwa nemafuta akaoma, zviyo, gorosi, masardard, mishonga (asparagus, broccoli, maBrussels), mazai, marimu, machero, plum, prunes, mbiriso yewaini, yega, uyewo mumhuka yechiropa uye inoumbwa mabhakitiriya emukati.
Vanoda: 1,3 - 1,4 mg pazuva. Kana kudya kwacho kwakaderera mumishonga mitsva, uyewo nekuwedzera kudha doro uye ... chai - kudiwa kwevhitamini kunowedzera.
Zviratidzo zve beriberi: kuora mwoyo kwepfungwa, kusagadzikana, kusuruvara.
B6, kana pyridoxine.
Basa: rinoronga kupindirana kwemapuroteni, mararamiro ehomoni, basa remagetsi emagetsi - pakati nepakadzika, chibvumirano chemuyocardium, chinokurudzira kuvandudzwa kwemasero eropa.
Ikoko iripo: mumiti yemiti: mbeu dzisina kuderedzwa dzezviyo, mashizha mashizha mashizha, mbiriso, zviyo, karoti, bhanana, walnuts, soy; mune mishonga yemhuka: nyama, hove, mukaka, zero yolk. Vitamini B6 inogadzirwa nehutachiwana microflora.
Chidimbu: 2 mcg pazuva. Inowedzera nekunetseka, kushungurudzika, nekudyiwa kwevanhu vanorwara nekupedza mishonga.
Zviratidzo zve beriberi: kuzvidya mwoyo, conjunctivitis, kuderera kwechido, kazhinji kupisa, dermatitis.
Vitamin B9, kana folic acid.
Basa: rinobatsira masero eropa - i erythrocytes kukura uye kudzora puroteni metabolism.
Ikoko iripo: nzvimbo imwechete umo vitamini B6. Mukuwedzera, vitamini B9 inogadzirwa nehutachiwana microflora.
Zvinoshandiswa: paunenge uchishanda kupisa, kusvika 90% ye folic acid, iyo iri mune zvokudya zvakasvibirira, inoparadzwa. Semuenzaniso, kana uchibika nyama nemiriwo, folic acid kurasikirwa inosvika 70-90%, iyo ichicheka nyama imwechete - 95%, ichibika mazai - 50%.
Zviratidzo zve beriberi: kubwinya kworurimi, kusava nehanya, kuneta, kushaya ropa, kunetseka kwekudya.
Vitamin B12, kana cyanocobalamin.
Basa: rinodzora kuumbwa kwemasero matsvuku eropa uye kushandiswa kwemafuta, kunovandudza hutano hwehuta.
Ikoko iripo: mumiti yemiti: mugungwa kare, soy, mbiriso; mhuka dzemhuka: nyuchi, huku, chiropa, itsvo, hove, mazai, mukaka, jisi.
Vanoda: 3 mcg pazuva. Chidikanwi che vitamini B12 chakakwirira pakati pevanhu vanoputa uye vanodya.
Zviratidzo: uyu ndiye chete vitamini, akaiswa mumuviri "pazuva rakasviba": muropa, mapapu, impso, spleen.
Zviratidzo zve beriberi: uhuhu, kushungurudzika, kuvimbiswa, gastritis, uyewo kutonhora kazhinji.
Muedzo: Ndine uwandu hwevhitamini here?
1. Unowanzotora kunotonhora kakawanda munguva yechando kupfuura munguva yekuvhuvhu nechando? Uye hongu B haina
2. Unotendera here kutonhora kwemvura kunorema kudarika kubvongodza uye kutonhora kwechando? Uye hongu B haina
3. Iwe unorara zvakanyanya here uye unomuka muchechi uchienzaniswa nedzimwe nguva? Uye hongu B haina
4. Unotsamwirwa muna March-April kuneta, kushata, kuora musoro? Uye hongu B haina
5. Une nguva inowanzoitika mukati mekunaka kupfuura pane dzimwe nguva, kusadya kwemwedzi, imwe nzira yakaoma yepenestroal syndrome?
Uye hongu B haina
6. Nyatsocherechedza ganda rako uye vhudzi: zvinotarisa zvakanaka munaMarch kana muzhizha, mumatumbi, pakutanga kwechando? Uye hongu B haina
7. Hazvirevi matambudziko ane chirwere chinokonzera mumwaka wegore (pamwe nekunyangarika kunokonzerwa nekuzorora kusvika muzhizha): kusuruvara, kuvhara, kuora mwoyo, kunzwa kunetseka kubva pakudya kunodyiwa? Uye hongu B haina
8. Iwe unowanzofanira kuderedza mutoro uri muchipatara iwe pachako (kana, kana usingashanyi, sarudza kusimudzira kusvika kune yechipiri kana wechitatu pasi pamatanho)? Uye hongu B haina
9. Unosarudza zvokudya zvakashandiswa zvakagadziriswa pamiti nemichero mutsva here?
Uye hongu B haina
10. Une parsley, celery nemimwe miriwo patafura yako zuva rimwe nerimwe here? Uye hongu B haina
11. Unopedza nguva yakawanda mumhepo here? Uye hongu B haina
Kuverenga kwezvibereko. Nemhinduro imwe neimwe "A" - 1 pfungwa, pamhinduro imwe neimwe "B" - 0 mapeji.
0 points. Iwe uri munhu akakodzera! Iwe unofanirwa kuenzana.
1 -3 mapeji. Haisi zvinhu zvose muupenyu hwako zvakakwana, asi njodzi yeAvitaminosis iri pasi. Kushingaira zvishoma - uye iwe uchatora nzvimbo muboka rokutanga.
4-6 pfungwa. Iwe haugoni kuzvinzwa zvachose, asi vitamini shoma shoma inoratidzika. Zvimwe zvishoma mutsva nemichero, kuzorora kwakawanda uye kufamba mumasikirwo - uye mamiriro ezvinhu achavandudza.
7-9 pfungwa. Avitaminosis inzvimbo yehupenyu hwako. Kazhinji, iwe wakagara naye kwemakore anoverengeka. Kutarisana nemamiriro acho ezvinhu kunogona kungoshandurwa zvakanyanya nenzira yehupenyu. Unoda mavitamini.
10-11 mapeji. KaKadinally shandura mararamiro ako uye ushanyire kuchiremba, iye achakubatsira kutora mavitamini anodiwa.