Tlhokahalo ea 'mele ea livithamini tse qhibilihang habonolo e eketseha ka mafu a fapa-fapaneng, haholo-holo lefu la tsoekere. Lefu lena le tšoauoa ke mathata a metabolic, a lebisang ho fumaneng ha litho le lisele tse nang le limatlafatsi tse ngata. Ke kahoo le lefu la tsoekere, ho leng bohlokoa ho laola bongata ba lintho tse qhibilihang ka mehla bakeng sa ho thibela khaello ea tsona.
- Ke karolo ea motsoako oa sele.
- Bokella kahare ho litho tsa ka hare le mafura a subcutaneous.
- E ts'oeroe moroto.
- Ho fetelletse lintho tse ngata ka har'a sebete.
- Khaello e fokola haholo, kaha e felisoa butle butle.
- Ho sebelisa overdose ho lebisa litlamorao tse mpe.
Ho na le mesebetsi e 'maloa e etsoang' meleng oa motho e nang le livithamini tse fetolehang habonolo. Karolo ea bona ea tlhaho ke ho tšehetsa li-membran tsa lisele. Ka thuso ea likarolo tsena, ho phatloha ha mafura a amanang le phepo ho etsahala ebile 'mele o sirelelitsoe ho li-radicals tsa mahala.
Melemo ea mantlha ea livithamini tse qhibilihang habonolo
Lithako tsa manyolo tse qhibilihang ka har'a mafura li kenyelletsa livithamini A, D, E le K.
Lintho tsohle li na le phello e ntle ho boemo ba letlalo, moriri le lipekere, hammoho le ho kenya letsoho ho mocha. Ho feta moo, metsoako eohle e qhibilihang ka mafura e na le thepa le litšobotsi tse ikhethang.
Vitamin A (retinol le carotene)
Retinol ka mokhoa oa esters ke karolo ea lihlahisoa tsa liphoofolo. Ho hlophisoa ha meroho le litholoana ho kenyelletsa carotenoids, eo ka popelong e nyane e fetohang vithamine A. Li-carotenoids tse sebetsang ka ho fetisisa ke lycopene le beta-carotene. Metsoako ena ea lintho tse phelang e bokellana sebeteng ka bongata, e leng se sa lumeleng ho phethela mehloli ea bona ka matsatsi a 'maloa.
- Theha kholo ea masapo.
- Ntlafatsa lisele tsa epithelial.
- Matlafatsa ts'ebetso ea pono.
- Lula u le mocha.
- K'holeseterole e tlase.
- Hlaolela mmele o monyane.
- E hlokahala bakeng sa tšoelesa ea qoqotho.
Mehloli ea Vitamin A
- leek e hlaha (4.2 mg);
- sea buckthorn (2,5 mg);
- konofolo (2.4 mg);
- broccoli (0.39 mg);
- lihoete (0,3 mg);
- seaweed (0.2 mg).
- nama ea kolobe, nama ea khomo le ea khoho ea khoho (ho tloha ho 3.5 ho isa ho 12 mg);
- lihlapi (1,2 mg);
- lehe (0,4 mg);
- feta chisi (0,4 mg);
- tranelate e bolila (0,3 mg).
Tlhokahalo ea ntho ena e eketseha ka ho ikoetlisa ka matla 'meleng, nakong ea khatello ea maikutlo e matla, nakong ea kemero le mafu a tšoaetsanoang.
Vitamin D (Calciferol)
E kenyelletsoa haholo lijong tsa liphoofolo. Karolo ena ea lintho tse phelang e kena 'meleng eseng feela ka lijo, empa le ha e pepesitsoe ke mahlaseli a kotsi a kotsi letlalong. Tlhokahalo ea vithamine ena e eketseha nakong ea bokhachane, ka ho khaotsa ho ilela khoeli, ho pepesetsoa letsatsi le botsofali ka mokhoa o sa tloaelehang. Bakeng sa ho monya ka mpeng, ho hlokahala acid ea bile le mafura.
- E thibela li-rickets.
- E eketsa calcium le phosphorus masapong.
- E tsitsisa ho monya ha phosphorus le letsoai ka mpeng.
- E matlafatsa likarolo tsa masapo 'meleng.
Ho khothalletsoa ho nka vithamine D bakeng sa thibelo le ho kenyelletsa lijong tsa letsatsi le letsatsi tsa lijo tse nang le phepo ena.
Re lokela ho hlokomela hore motsoako ona oa lintho tse phelang o na le chefo, ka hona, o se ke oa feta tekanyetso e khothalletsoang, e fapaneng bakeng sa lilemo tsohle.
Mehloli ea Vitamin D
- bass ea leoatle, salmon (0.23 mg);
- lehe la likhoho (0, 22 mg);
- sebete (0,04 mg);
- botoro (0,02 mg);
- tranelate e bolila (0,02 mg);
- tranelate (0,01 mg).
Vitamin E (tocopherol)
Ts'ebetso ea tlhaho ea vithamine E e arotsoe ka likarolo tsa vithamine le antioxidant. Karolo ena ea lintho tse phelang e thibela lefu la sele ka ho tlosa mafid a tsoang 'meleng, hape e lumella likarolo tsa tlhaho hore li sebetse ntle le tšenyo ea nako. Li thibela nts'etsopele ea lisele tse khubelu tsa mali molapong oa mali. Thepa ea mantlha ea tocopherol ke ho eketsa thepa ea ho bokella li-vithamine tse qhibilihang ka hara 'mele, e leng' nete haholo ho vithamine A.
Ntle le vithamine E, ho kopana ha ATP le tšebetso e tloaelehileng ea litšoelesa tsa adrenal, litšoelesa tsa thobalano, tšoelesa ea qoqotho le gland ea pituitary ha e khonehe. Karolo ena ea manyolo e nka karolo ho metabolism ea protheine, e hlokahalang bakeng sa ho theha lisele tsa mesifa le ho etsa hore mosebetsi oa eona e be o tloaelehileng. Ka lebaka la vithamine ena, mesebetsi ea kemolo e ntlafalitsoe, 'me bophelo bo nka nako e telele. E kenya letsoho kholisong e tloaelehileng ea boimana mme hoa hlokahala hore ngoana a se ke a nts'etsapele pathology ho utero.
Mehloli ea Vitamin E
Tšimoloho ea liphoofolo:
- lihlapi tsa leoatle (5 mg);
- squid (2.2 mg).
Tšimoloho ea limela:
- linate (6 ho isa ho 24,6 mg);
- lipeo tsa soneblomo (5.7 mg);
- liapolekose tse omisitsoeng (5.5 mg);
- sea buckthorn (5 mg);
- rosehip (3.8 mg);
- koro (3,2 mg);
- spinach (2,5 mg);
- sorrel (2 mg);
- li-prunes (1,8 mg);
- oatmeal, li-groats tsa harese (1,7 mg).
Vitamin K (menadione)
Vitamin K 'meleng e ikarabella bakeng sa ho ruruha ha mali, tšehetso ea methapo ea mali, le ho etsoa ha masapo. Ntle le ntho ena, ts'ebetso e tloaelehileng ea liphio ha e khonehe. Tlhokahalo ea motsoako ona oa manyolo o eketseha boteng ba mali a tsoang ka ntle kapa kantle, nakong ea ho itukisetsa ho buuoa le haemophilia.
Vitamin K e ikarabella bakeng sa lits'ebetso tsa ho monya calcium. Ke ka lebaka leo ho hlokahalang ho netefatsa mesebetsi ea tlhaho lefapheng la lits'ebetso le litho tsa ka hare.
Mehloli ea Vitamin K
- nama (32,7 mg);
- lehe la likhoho (17.5 mg);
- lebese (5.8 mg).
- spinach (48,2 mg);
- saladi (17.3 mg);
- eiee (16.6 mg);
- broccoli (10.1 mg);
- k'habeche e tšoeu (0,76 mg);
- likomkomere (0,16 mg);
- lihoete (0,13 mg);
- liapole (0,02 mg);
- konofolo (0.01 mg);
- libanana (0,05 mg).
Livithamine tsa Soluble ea Mafura: Lethathamo
Lebitso | Sekhahla sa letsatsi | Mehloli ea mantlha |
Vithamini A | 90 mg | mosetareta oa naheng, rantipole, sea buckthorn, konofolo, sebete, tlhapi, botoro |
Vitamin D | Bakeng sa bana ba 200-400 IU, bakeng sa basali le banna - 400-1200 IU. | tlhapi ea leoatleng, lehe la khoho, sebete, botoro |
Vitamin E | 140-210 IU | lihlapi tsa leoatle, squid, peo ea soneblomo, poone, rosehip |
Vitamin K | 30-50 mg | nama, lehe la likhoho, lebese, spinach, salate, lieie, libanana |