Mokhoa oo ba fapaneng le ho ipeha ka oona le ho bo boloka 'Meleng
Re nka divithamini ho tlatsetsa ho matlafatsa bao re ba fumanang lijong tseo re li jang le letsatsi leo re bonang ho lona. Li kenngoa 'meleng ka litsela tse fapaneng' me li phunyeletse 'meleng ka litekanyetso tse fapaneng. Re ka li arola ka hohle-hohle e le ho qhibiliha ha metsi kapa ho qhibiliha ha mafura.
Li-Vithamine Tse Senyang Metsi
Li-vithamine tse qhibilihang metsing ke tsona tse qhibilihang ka metsing 'me li kenngoa ka har'a lihlahisoa bakeng sa tšebeliso e potlakileng.
Hobane ha li bolokehe 'meleng, li hloka ho khutlisetsoa hape meleng ea rona. Nako leha e le efe e ngata ea livithamine tse qhibilihisang metsi e potlakisoa hang-hang morong 'me ka seoelo e tla ipokellela lijong tse chefo. Ha ho boleloa seo, mefuta e meng ea vithamine ea metsi e qhibilihang ka metsi, e kang vithamine ea C, e ka baka letšollo haeba e nkoa ka ho feteletseng.
Li-vithamine tse qhibilihisang metsi li kenyelletsa sehlopha sa B-complex le vithamine C, e 'ngoe le e' ngoe e fana ka melemo e latelang ea bophelo bo botle:
- Vithamine B1 (thiamine) e thusa ho lokolla matla ho lijo 'me e bohlokoa ho boloka tsamaiso ea methapo ea methapo.
- Vithamine B2 (riboflavin) e thusa ho khothalletsa pono e nepahetseng le letlalo le phetseng hantle 'me hape ke habohlokoa ho fetola amino acid tryptophan hore e be niacin.
- Li-vitamin B3 (niacin) li thusang ho tsuba, metabolism, le ts'ebetso e tloaelehileng ea enzyme hammoho le ho khothalletsa letlalo le methapo e phetseng hantle.
- Li-vitamin B6 (pyridoxine) lithuso tsa protheine metabolism le tlhahiso ea sele e khubelu ea mali, insulin le hemoglobin.
- Folate (folic acid) e boetse e thusa liprotheine tsa metabolism le sebopeho se khubelu sa mali mme se ka fokotsa kotsi ea li-neural tube birth defects.
- Li-vitamin B12 (li-cobalamin) li thusa ho hlahisa lisele tse khubelu tsa mali hammoho le ho boloka tsamaiso ea methapo.
- Biotin e thusa ho lokolla matla ho tsoa lik'habohaedreite le liphallelo metabolism ea mafura, liprotheine le lik'habohaedreite li tsoang lijong.
- Pantothenic acid e thusa metabolism le ho thehoa ha lihomone.
Vithamine C (ascorbic acid) ke karolo ea bohlokoa ea ho kenngoa ha tšepe le collagen synthesis . E thusa ho folisa leqeba le ho thehoa ha masapo ha u ntse u ntlafatsa bophelo bohle ba 'mele oa ho itšireletsa mafung.
Vithamine tse nang le mafura
Li-vithamine tse senyang mafura li qhibiliha ka mafura. Li kenngoa ke li-globules tse mafura tse tsamaeang ka maleng 'me li ajoa ka' mele oa mali. Ho fapana le li-vithamine tse qhibilihisang metsi, li-vithamine tse ngata tse nang le mafura li bolokiloe sebeteng le mafura (adipose) bakeng sa tšebeliso ea nako e tlang. Li fumanoa haholo lijong tse nang le mafura a mangata 'me li ja haholo ha li jeoa ka mafura.
Hobane mavithamine a nang le mafura a sa hlajoe hang-hang, a ka ipokellela lijong tse chefo haeba a nkoa ka ho feteletseng. Moo lijo tse nang le phepo e nepahetseng li ke keng tsa baka chefo, ho feteletsoa ha li-vithamine tse nang le mafura a mangata ho ka etsa joalo.
Ho na le mefuta e mene ea vithamine e senyang mafura, e 'ngoe le e' ngoe e fanang ka melemo e sa tšoaneng:
- Vithamine A e kopane le ho thehoa ha lesapo, moralo oa maino le pono. E tlatsetsa mosebetsing oa ho itšireletsa mafung le lik'hemik'hale ha o ntse o boloka mala a sebetsa hantle.
- Li-vitamin D li thusa ho nts'etsong ha meno le masapo ka ho khothalletsa ho noa le metabolism ea phosphorus le calcium.
- Vithamine E ke antioxidant e thusang ho loantša tšoaetso le ho boloka lisele tse khubelu tsa mali li phetse hantle.
- Vithamine K e bohareng ba ho thibela mali le ho boloka masapo a phela hantle.