Cov vitamins yog dab tsi thiab lawv ua dab tsi
Zoo Siab
Cov vitamins yog cov organic uas lub cev xav tau me me, uas yog qhov tseem ceeb rau kev ua haujlwm ntawm tus kab mob, vim lawv yog qhov tseem ceeb rau kev saib xyuas kev noj qab haus huv lub cev, ua haujlwm ntawm cov metabolism thiab ua kom loj hlob.
Vim nws qhov tseem ceeb hauv txoj cai ntawm kev ua haujlwm ntawm cov khoom noj hauv lub cev, thaum lawv noj tsis txaus los yog thaum lub cev muaj qee cov vitamin tsis txaus, qhov no tuaj yeem ua rau muaj mob txaus ntshai, xws li tsis pom kev, mob nqaij lossis mob leeg.
Raws li lub cev tsis muaj peev xwm los ua ke cov vitamins, lawv yuav tsum tau noj los ntawm cov zaub mov, nws yog qhov tseem ceeb heev kom noj zaub mov muaj txiaj ntsig, nplua nuj nyob hauv zaub thiab ntau yam khoom noj ntawm cov protein.
Kev faib tawm cov vitamins
Cov vitamins yuav muab faib ua cov roj-soluble thiab dej-soluble, nyob ntawm lawv cov solubility, rog lossis dej, feem.
Rog-soluble vitamins
Cov roj-soluble vitamins muaj ntau ruaj khov thiab tiv taus los ntawm kev tiv thaiv oxidation, tshav kub, lub teeb, acidity thiab alkalinity, piv rau cov dej-soluble. Lawv lub luag haujlwm, kev noj zaub mov zoo thiab kev rau lawv lub cev tsis muaj peev xwm teev tseg rau hauv qab no:
Vitamin | Muaj nuj nqi | Qhov chaw | Qhov yuav muaj kev tsis taus |
|---|---|---|---|
| A (retinol) | Tswj qhov muag pom kev noj qab haus huv Kev sib txawv ntawm epithelial hlwb | Mob siab, nkaub qe, mis nyuj, carrots, qos yaj ywm qab zib, taub dag, apricots, dib liab, zaub ntsuab thiab zaub cob pob | Qhov muag tsis pom kev los yog hmo ntuj dig muag, caj pas ua pa, mob ntshav liab, ua paug rau pob ntseg thiab qhov ncauj, tawv muag daj |
| D (ergocalciferol thiab cholecalciferol) | Tsub kom kev nqus calcium ntau ntxiv Stimulates pob txha cell ntau lawm Kev ua kom tsis muaj qhov zam ntxiv ntawm cov calcium nyob hauv cov zis | Mis, cod daim siab roj, herring, sardines thiab salmon Tshav ntuj (lub luag haujlwm rau kev ua kom muaj vitamin D) | Varus lub hauv caug, valgus lub hauv caug, lub cranial deformations, tetany hauv cov menyuam mos, mob pob txha |
| E (tocopherol) | Antioxidant | Cov roj zaub, nplej, zaub ntsuab pom zaub thiab noob txiv ntoo | Neurological teeb meem thiab ntshav khov ua ntej ntawm menyuam mos |
| K | Pab rau kev tsim cov coagulation yam Pab cov vitamin D coj los ua ke kev tswj hwm protein hauv pob txha | Zaub cob pob, Zaub pob zaub, zaub pob thiab zaub ntsuab | Clotting sijhawm txuas ntxiv |
Saib cov zaub mov muaj vitamin kom ntau.
Dej-soluble vitamins
Dej-soluble vitamins muaj peev xwm yaj hauv dej thiab tsis tshua ruaj khov dua cov roj-soluble vitamins. Cov kab hauv qab no qhia txog cov vitamins-soluble vitamins, lawv cov zaub mov noj thiab qhov tshwm sim ntawm kev tsis muaj peev xwm nyob hauv cov vitamins no:
| Vitamin | Muaj nuj nqi | Qhov chaw | Qhov yuav muaj kev tsis taus |
|---|---|---|---|
| C (ascorbic acid) | Collagen tsim Antioxidant Kev nqus hlau | Cov txiv hmab txiv ntoo thiab cov kua txiv hmab txiv ntoo, zaub cob pob, Zaub pob qe, ntsuab thiab liab kua txob, dib liab, txiv pos nphuab, kiwi thiab txiv ntaub ntoo | Kev los ntshav ntawm cov qog ua kua, qhov txhab tsis zoo ua kom zoo, ua kom cov ceg ntawm cov pob txha thiab ua kom tsis muaj zog thiab ntog ntawm cov hniav. |
| B1 (thiamine) | Cov roj carbohydrate thiab cov amino acid metabolism | Nqaij npuas, taum pauv, hom qoob mog thiab cov hmoov nplej uas muaj zog | Tsis nco qab, lub cev poob phaus, leeg tsis muaj zog, peripheral neuropathy, lub plawv tsis ua hauj lwm thiab lub hlwb tsis nco qab |
| B2 (riboflavin) | Protein metabolism hauv | Cov khoom noj mis nyuj thiab mis nyuj, qe, nqaij (tshwj xeeb tshaj yog daim siab) thiab cov zaub mov muaj rog | Cov qhov txhab rau ntawm daim di ncauj thiab qhov ncauj, seborrheic dermatitis thiab mob ntshav liab mob ntshav tsis txaus |
| B3 (niacin) | Kev tsim hluav taws xob Synthesis ntawm cov roj ntsha thiab cov tshuaj hormones steroid | Nqaij qaib mis, mob siab, tuna, lwm yam nqaij, ntses thiab nqaij qaib, tseem muaj nplej, kas fes thiab tshuaj yej | Ob sab ntsej muag sib xyaw xim rau ntawm lub ntsej muag, caj dab, tes thiab taw, raws plab thiab dementia |
| B6 (pyridoxine) | Amino acid metabolism hauv | Nqaij nyuj, salmon, nqaij qaib mis, tseem muaj nplej, xyaw keeb, nqaij tsawb thiab txiv ntoo | Qhov ncauj raug mob, nkees nkees, nkees, mob ntshav qab zib hypochromic anemia thiab qaug dab peg hauv cov menyuam tshiab |
| B9 (folic acid) | DNA tsim Tsim cov ntshav, plab hnyuv thiab cov menyuam mos cov nqaij | Mob siab, taum, lentils, hom qoob mog, txiv laum huab xeeb, txiv kab ntxwv, zaub xas lav, Zaub pob hauv paus, zaub paj ntsuab thiab zaub ntsuab | Qaug zog, ua kom tsis muaj zog, ua pa ceev ceev, daj ntseg ntawm lub cev thiab megaloblastic anemia |
| B12 (cyanocobalamin) | DNA thiab RNA hluavtaws Kev mob plab ntawm cov amino acids thiab fatty acids Myelin synthesis thiab txij nkawm | Nqaij, ntses, nqaij qaib, mis nyuj, tshij, qe, cov poov xab zom zaub mov, kua mis thiab taum paj muaj zog | Qaug zog, pallor, ua tsis taus pa, palpitations, megaloblastic anemia, poob ntawm kev hnov thiab tingling nyob rau hauv lub qhov kawg, txawv txav ntawm lub cev, tsis nco thiab dementia. |
Ntxiv rau kev noj zaub mov muaj ntau nyob rau hauv cov vitamins, koj tseem tuaj yeem noj cov zaub mov noj uas feem ntau muaj cov tshuaj pom zoo niaj hnub noj cov vitamins thiab minerals uas tseem ceeb rau kev ua haujlwm ntawm lub cev. Paub txog cov khoom noj muaj txiaj ntsig ntau yam.
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