Wadatacce
Thebitamin Su sinadaran sinadarai ne da jiki ba zai iya sarrafa su ba, kuma ana samun su a cikin abinci kaɗan, suna da mahimmanci ga rayuwa da ayyukan yau da kullun da mutane ke aiwatarwa.
The bitamin An gano su a cikin shekaru goma na farkon karni na 20 ta masanin kimiyyar halittu Frederick Hopkins, wanda ya dauke su a matsayin abubuwa masu sauki na abinci: gano ya faru ne lokacin da ya lura cewa wasu cututtukan da mutane suka fada galibi saboda karancin sinadarai.
Rarraba
Da sauri tare da gano bitamin sun fara rarrabuwarsu, gwargwadon yadda suke shaƙa cikin jiki.
- The ruwa mai narkewa bitamin (C, B1, B2, B3, B5, B6, B8, B9, B12) su ne waɗanda ke narkewa cikin ruwa, suna sa amfani da su ya tsananta saboda wankewa da dafa abinci yana haifar da asararsa.
- The bitamin mai narkewa (A, D, E, K), a gefe guda, sune waɗanda ke narkar da kitse da mai kuma idan sun shiga jiki ana adana su a cikin ƙwayoyin adipose da yake da su, da kuma cikin hanta.
- Duba kuma: Muhimman abubuwan gina jiki.
Muhimmancin
Ayyukan kowane ɗayan bitamin, ko su kasance iri ɗaya, na musamman ne kuma ba za a iya canza su ba. A saboda haka ne lokacin da aka sami rashin daidaituwa a matakan sa, ta hanyar tsoho ko ta wuce haddi, jiki ba zai iya aiki da kyau ba sannan canje -canje ke faruwa.
Aikin yawancin bitamin shine yin haɗin gwiwa, ta hanya mai mahimmanci, tare da halayen sunadarai kamar coenzymes ko a matsayin masu haɗin gwiwa. Canjin abinci zuwa makamashi, alal misali, yana faruwa ne saboda irin wannan aikin wanda ba zai iya faruwa ba tare da aikin bitamin ba.
Rashin bitamin
Lokacin da mutum ke cin ƙarancin bitamin fiye da adadin da ake buƙata, yana da yawa cewa suna fara fuskantar matsalolin lalata, anemia ko baƙin ciki, da kuma wasu matsaloli masu yuwuwa a cikin tsarin narkewa. Ana ƙara ƙarfafa wannan idan mutumin da ke fama da rashi bitamin mutum ne mai ciki, saboda yana iya samun koma baya masu girma a cikin ci gaban yaron.
Yawan bitamin
Lokacin da aka haɗa bitamin da yawa, raunin da aka ambata yana da mahimmanci tunda:
- Bitamin ruwa mai narkewa da sauri ake kawar da su a cikin fitsari (sannan ba za su iya haifar da wata matsala ba sai wanda ya taso daga mai yawan wuce gona da iri akan kodan), amma ...
- Bitamin mai narkewa suna zama masu guba lokacin da suke cikin adadi mai yawa suna tarawa cikin kyallen takarda da cikin hanta.
Jerin bitamin
A halin yanzu akwai 13 da aka gano bitamin, kuma ba a yanke hukuncin cewa sabbin na iya bayyana tare da ci gaban fasaha. Za a yi cikakken bayanin sunan kowannensu a ƙasa, tare da aikinsu da buƙatun da ake buƙata, wanda aka bayyana a matsayin matsakaici akan lokaci kuma an ba da shawarar ga mutanen da ke tsakanin shekaru 19 zuwa 50 a cewar Cibiyar Magungunan Amurka.
- Vitamin A (900 microgram na maza, microgram 700 ga mata): Yana aiki azaman maganin antioxidant kuma yana shiga cikin samar da hormones.
- Vitamin D (Microgram 5): Yana taimakawa adana kasusuwa, saboda yana sauƙaƙa amfani da alli.
- Vitamin E (Milligrams 15): Yana maganin antioxidant, wanda ke taimakawa kula da membranes na sel.
- Vitamin K (Milligram 120 ga maza, milligrams 90 ga mata): Ana amfani da shi a cikin magudanar jini da jijiyoyin alli.
- Vitamin B1 (Milligram 1.2 ga maza, milligram 1.1 ga mata): Yana ba da gudummawa ga haɓakawa da daidaita ayyukan zuciya.
- Vitamin B2 (Milligram 1.3 ga maza, milligrams 1.1 ga mata): Ya zama dole don haɓaka kitse mai da amino acid.
- Vitamin B3 (Milligrams 16 ga maza, milligrams 14 ga mata): Yana ba da gudummawa ga lalatawar jiki, yana shiga cikin aikin narkewa.
- Vitamin B5 (Milligrams 5): Ana amfani da shi wajen haɗa kitse mai kitse da cholesterol.
- Vitamin B6 (Milligrams 1.3): Ana amfani da shi a cikin metabolism na sunadarai, yana yin ƙwayoyin rigakafi da haɗa hormones.
- Vitamin B8 (30 micrograms): Yana amfani da jiki a cikin metabolism na abinci.
- Vitamin B9 (Microgram 400 ga maza, microgram 180 ga mata): Yana ba da damar ninkawar sel, don haka yana shiga cikin ci gaban juyayi.
- Vitamin B12 (Micrograms 2.4): Yana cikin haɗin DNA da RNA.
- Vitamin C (Milligram 90 ga maza, milligram 75 ga mata): Yana samar da collagen, furotin da ake buƙata don warkarwa.
Bi da:
- Abubuwan ganowa, menene su kuma wane aiki suke da su?
