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Cov vitamins: lawv ua haujlwm li cas thiab qhov twg thiaj li tau txais lawv?
Cov vitamins: lawv ua haujlwm li cas thiab qhov twg thiaj li tau txais lawv?

Video: Cov vitamins: lawv ua haujlwm li cas thiab qhov twg thiaj li tau txais lawv?

Video: Cov vitamins: lawv ua haujlwm li cas thiab qhov twg thiaj li tau txais lawv?
Video: hlub tsis khuv xim txoj sia Part 3 2024, Lub peb hlis ntuj
Anonim

Tsis muaj vitamin tiag tiag, lossis qhov tsis ua tiav ntawm cov vitamins tsim nyog hauv kev noj haus, tsis yog li ntawd, tab sis hypovitaminosis, kev noj cov vitamins tsis txaus, muaj ntau heev.

Vitamins yog complex organic tshuaj. Muaj 13 ntawm lawv, thiab peb feem ntau tau txais los ntawm zaub mov. Tib neeg lub cev tuaj yeem ua ke tsuas yog cov vitamins PP thiab D. Piv txwv li, vitamin D3 yog synthesized nyob rau hauv tib neeg lub cev nyob rau hauv lub zog ntawm ultraviolet hluav taws xob.

Ib qho molecule ntawm no los yog cov vitamin ib txwm muaj tib lub qauv, txawm tias nws yog tsim los ntawm xwm los yog artificially.

Hauv lub cev, cov vitamins feem ntau ua raws li coenzymes lossis substrates rau cov enzymes tseem ceeb. Ib qho tsis muaj lawv ua rau lub cev ua haujlwm tsis zoo, cov metabolism tsis zoo, thiab peb xav tias tsis zoo.

Nyob rau hauv tag nrho, kwv yees li 14% ntawm cov neeg laus thiab 16.8% ntawm cov me nyuam hnub nyoog tshaj plaub xyoos nyob rau hauv Russia yog muab tag nrho cov vitamins, hais tias Vera Kodentsova, kws kho mob ntawm biological Sciences, xib fwb, lub taub hau ntawm lub Laboratory ntawm cov vitamins thiab minerals ntawm tsoom fwv teb chaws tshawb fawb Center rau. Khoom noj khoom haus thiab Biotechnology. Tab sis tsis muaj ntau cov vitamins ib zaug, lossis polyhypovitaminosis, tau ntsib hauv Russia los ntawm 22% ntawm cov neeg laus thiab 39.6% ntawm cov menyuam yaus.

Nroog myth #1

Ntau tus neeg paub tseeb tias yog tias koj noj cov vitamins hauv cov ntsiav tshuaj, lub cev yuav "tub nkeeg" thiab nws yuav ua rau kom nqus tau lawv los ntawm cov zaub mov. Qhov no yog lus dab neeg, txawm hais tias muaj qee qhov tseeb hauv nws. Cov vitamins ntxiv yog absorbed zoo dua li cov vitamins nyob rau hauv cov zaub mov.

Raws li kev ntseeg nrov, cov vitamins tsis txaus rau tag nrho lub xyoo, tsis yog nyob rau lub caij nplooj ntoo hlav xwb. Kodentsova hu lub ntsiab yog vim li cas rau vitamin tshaib plab malnutrition - tshaj nyob rau hauv calorie ntau ntau, tab sis tsis txaus nyob rau hauv cov vitamins. Yulia Ageeva, kws tshuaj thiab tus thawj coj ntawm Lub Tsev Haujlwm Saib Xyuas Khoom Noj Khoom Haus ntawm BASF, hais tias qhov no yog ib feem ntawm kev ua thiab kev ua noj, kev nkag tsis tau ntawm qee yam khoom, thiab kev noj tshuaj tsis zoo.

"Muaj cov pab pawg tshwj xeeb uas, ntxiv rau qhov tsis txaus uas tshwm sim rau txhua tus, muaj qhov tsis txaus ntawm lwm cov vitamins. Vitamin A - nyob rau hauv cov poj niam cev xeeb tub (thib peb lub hlis twg), cov neeg nyob hauv Lavxias teb sab qaum teb nrog tuberculosis; vitamin E - nyob rau hauv cov neeg ua haujlwm ntawm kev lag luam kev lag luam nrog kev ua haujlwm tsis zoo, cov tub ntxhais kawm ntawv qib siab; folates (B9, folic acid thiab nws cov derivatives) hauv cov tub ntxhais kawm rog; vitamin B12 - rau cov neeg tsis noj nqaij, "said Kodentsova.

A poob, B ploj

Feem ntau, cov neeg nyob hauv Russia tsis muaj cov vitamins D, B2 thiab beta-carotene (tus thawj ntawm cov vitamin A), sau ntawv Kodentsova. Tsis muaj vitamin D yog ib qho tseem ceeb rau txhua lub teb chaws ntawm Northern Hemisphere - los ntawm Russia mus rau North America, hais tias Yulia Ageeva los ntawm BASF. Tsis muaj vitamin D ua rau cov calcium metabolism tsis zoo thiab osteoporosis. Thiab ntawm qhov tsis sib xws, tus nqi txaus ntawm lawv nce lub cev tiv thaiv kab mob, ntxiv dag zog rau lub cev tiv thaiv kab mob, tiv thaiv kev loj hlob ntawm qog noj ntshav, kab mob plawv thiab txawm tias txuag los ntawm kev nyuaj siab thiab txhim kho kev xav, hais Kodentsova.

"Lub hauv paus tseem ceeb ntawm cov vitamins B, raws li txoj cai, yog cereals," ntxiv Ageeva, "thiab txij li thaum peb siv cov hmoov nplej zoo tshaj plaws hauv kev ci, nws twb tau depleted heev nyob rau hauv muaj pes tsawg leeg ntawm cov vitamins no. Txhua kauj ruam ntawm hmoov purification txo cov concentration ntawm B vitamins E kuj yog ib qho tseem ceeb heev vitamin uas muaj nyob rau hauv tag nrho cov hlwb ntawm lub cev, nws yog ib qho tseem ceeb heev antioxidant. Tsis muaj nws kuj tuaj yeem ua teeb meem loj. Nws yog tam sim no nyob rau hauv cov roj zaub, tab sis yog hais tias cov roj yog heev ua tiav, refined, nws yuav muaj tsawg dua."

Nroog myth #2

"Nyob txiv hmab txiv ntoo, lawv muaj ntau cov vitamins!" Peb tsis txwv koj los ntawm cov txiv apples, pears thiab lwm yam txiv hmab txiv ntoo, tab sis nco ntsoov: zaub thiab txiv hmab txiv ntoo muaj cov carotene (vitamin A precursor), lwm cov carotenoids, vitamin C (ascorbic acid) thiab folates, vitamin K1. Tab sis cov vitamins ntawm pab pawg B thiab D muaj nyob hauv cov khoom siv tsiaj - khoom noj siv mis, nqaij, nqaij qaib thiab cov khoom noj khoom haus.

Qhov xwm zoo yog tias peb muaj vitamin C txaus nyob nruab nrab. Kodentsova hais tias tsuas yog 1-2% ntawm cov pej xeem tab tom ntsib kev tsis txaus. Qhov no tuaj yeem piav qhia los ntawm qhov tseeb tias ntau ntawm peb noj zaub tshiab thiab txiv hmab txiv ntoo txhua xyoo puag ncig, thiab sauerkraut yog qhov zoo ntawm cov vitamin no.

Ntawm chav kawm, tsis tsuas yog lub teb chaws qaum teb raug kev txom nyem los ntawm vitamin tshaib plab. Nyob rau hauv teb chaws Africa thiab Southeast Asia, Ageeva sau tseg, muaj ib tug loj deficiency ntawm vitamin A. Nws yog tsuas yog pom nyob rau hauv cov tsiaj cov khoom (qe, daim siab), uas feem ntau tsis muaj peev xwm them taus los ntawm cov inhabitants ntawm cov cheeb tsam no vim kev txom nyem. Zaub thiab txiv hmab txiv ntoo muaj cov precursor ntawm vitamin A - beta-carotene, 6 μg ntawm uas sib haum mus rau 1 μg ntawm vitamin A. Tab sis nws tsuas yog hloov mus rau hauv cov vitamin nyob rau hauv tej yam kev mob.

Txhua yam yuav tsum zoo

Nyob rau hauv ntau lub teb chaws ntawm lub ntiaj teb no, kev pom zoo noj cov vitamins txhua hnub tau tsim. Lawv raug tshuaj xyuas thiab hloov kho tsis tu ncua. Nyob rau hauv Russia, cov qauv uas tau txais nyob rau hauv 2008 yog tam sim no nyob rau hauv siv. Piv nrog rau cov qauv yav dhau los, lawv twb pom zoo kom noj ntau cov vitamins C, E thiab folic acid. Thiab vitamin A, ntawm qhov tsis sib xws, tsawg dua.

Cov ntsiab lus ntawm cov vitamins hauv lub cev tuaj yeem txiav txim siab hauv ob txoj hauv kev. Ua ntej, xam seb pes tsawg thiab hom zaub mov twg peb noj txhua hnub, thiab, raws li qhov no, xam seb muaj pes tsawg thiab cov vitamins thiab minerals nkag rau hauv lub cev. Tab sis qhov no tsis yog qhov tseeb tshaj plaws. Cov ntsiab lus ntawm cov vitamins thiab minerals nyob rau hauv tib cov zaub mov yuav txawv txawm nyob ntawm seb muaj pes tsawg leeg ntawm cov av uas lawv loj hlob. Tsis tas li ntawd, txoj kev ua noj yuav ua rau muaj kev cuam tshuam loj heev. Piv txwv li, yog qos yaj ywm boiled nyob rau hauv lawv cov tawv nqaij, lawv yuav poob ib nrab ntawm cov vitamin C ntau npaum li cov peeled.

Nroog myth #3

Puas muaj peev xwm khaws cov vitamins nyob rau lub caij ntuj sov rau ib xyoos ua ntej? Alas, feem ntau yuav tsis muaj dua li yog. Rau ib lub sij hawm, tsuas yog plaub cov vitamins uas muaj roj-soluble nyob rau hauv lub cev: A, D (peb tau txais D3 ib feem ntawm lub hnub), E thiab K. Lawv tuaj yeem "kho". Tab sis tus so ntawm cov vitamins yog sai sai tshem tawm ntawm lub cev.

Qhov thib ob thiab ntau txhim khu kev qha txoj hauv kev kom paub seb peb puas muaj dab tsi thiab ntau npaum li cas yog los ntsuas cov ntsiab lus ntawm micronutrients hauv cov ntshav thiab zis thiab lub xeev ntawm tib neeg kev noj qab haus huv. Qhov no yog lwm qhov kev kuaj ntshav, nws yog "nyeem" ib yam li lwm yam.

Txhua cov vitamins koj xav tau tuaj yeem tau txais los ntawm cov khoom noj. Tab sis, raws li Kodentsova sau tseg, txhawm rau "sau" cov cai niaj hnub, koj yuav tau noj txog 3000 kcal (los yog noj raws li kev noj zaub mov tshwj xeeb heev).

"Qhov tsis muaj cov vitamins tuaj yeem thiab yuav tsum tau ntxiv los ntawm kev noj cov tshuaj vitamin complexes uas muaj tsawg kawg yog 10 cov vitamins hauv koob tshuaj ze li 100% ntawm kev noj haus txhua hnub, uas tau qhia tias yog feem pua ntawm daim ntawv lo," Kodentsova paub tseeb. "Txoj kev thib ob yog suav nrog hauv cov zaub mov muaj zog nrog cov vitamins: qhob cij, khoom noj siv mis, noj tshais cereals, dej qab zib - ib qho kev pabcuam uas muaj 15 mus rau 50% ntawm qhov pom zoo noj cov vitamins txhua hnub."

Duab
Duab

Cov tshuaj muaj txiaj ntsig

Yog li muaj 13 vitamins, lawv txhua tus sib txawv. Thiab artificially lawv kuj tau txais nyob rau hauv ntau txoj kev, hais tias Ageeva.

Vitamins A thiab E yog tau los ntawm tshuaj multistage synthesis los ntawm yooj yim organic molecules.

Thiab cov khoom pib rau vitamin D3 nyob rau hauv daim ntawv ntawm cholecalciferol yog - tag nrho ntawm ib tug tam sim ntawd - yaj ntaub plaub. Lanolin tau txais los ntawm nws, thiab cov khoom noj no tau los ntawm nws los ntawm kev siv tshuaj lom neeg.

Duab
Duab

Tsuas yog plaub cov vitamins tau txais microbiologically. Ua ntej, cov no yog cov vitamins C thiab B2 (riboflavin), uas yog "siav" los ntawm cov poov xab zoo li nceb. Vitamin B12 yog tau los ntawm kev tsim cov kab mob uas siv cov kab mob synthesis. Nws yog ntuj rau cov kab mob no los zais cov vitamin B12. Piv txwv li, hauv cov hnyuv noj qab haus huv muaj cov kab mob uas tseem tsim cov vitamin no, hais tias Ageeva. Thiab D2 nyob rau hauv daim ntawv ntawm ergosterol, piv txwv li, yog tsim los ntawm cov poov xab zoo li fungi.

Nyob rau hauv ib txoj kev yooj yim heev, tau txais cov vitamins los ntawm cov txheej txheem microbiological tuaj yeem xav tias yog lub thoob loj loj nrog cov stirrer sab hauv, piav qhia Ageeva. Ib qho chaw zoo tshaj plaws rau cov neeg tsim khoom tau tsim nyob rau hauv: pom zoo nyob rau hauv cov nqe lus ntawm cov muaj pes tsawg leeg ntawm gases, khoom noj khoom haus thiab kub.

"Qhov zoo tshaj plaws, cov kab mob tsim tawm nws tus kheej zais cov khoom xav tau. Tab sis nws tshwm sim tias cov molecule ntawm kev txaus siab tseem nyob hauv. Tom qab ntawd koj yuav tsum tau txais nws, rhuav tshem cov phab ntsa ntawm tes, "hais tias Ageeva.

Txawm hais tias lub hauv paus chiv keeb ntawm cov vitamins, lub cev yuav tsis nqus lawv. Txhawm rau kom cov vitamins kom nqus tau ob qho tib si los ntawm cov zaub mov thiab los ntawm cov ntsiav tshuaj, qee yam yuav tsum tau tsim. Piv txwv li, cov vitamins B thiab C yog dej-soluble, thaum A, D, E, thiab K yog fat-soluble. Cov qub yog qhov zoo tshaj plaws absorbed nrog dej (vitamin C feem ntau tuaj yeem yuav hauv cov ntsiav tshuaj effervescent hauv cov khw muag tshuaj), tom kawg hauv qhov chaw muaj roj. Yog li ntawd, carrots (nplua nuj nyob rau hauv precursor ntawm vitamin A) yeej pab tau noj boiled thiab qaub cream.

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