Mene ne bambanci tsakanin mai-mai narkewa da bitamin-mai narkewa na ruwa

Bitamin abubuwa ne wadanda basu da darajar kuzari, amma suke yin ayyuka masu mahimmanci a jiki. An kasu gida biyu: mai-mai narkewa da bitamin mai narkewa-ruwa. Maganin Solution ba shine kawai fasalin su ba, sun kuma bambanta cikin narkewa, tsaurin zafi, juriya na haske, ikon tarawa a jiki da sauran kaddarorin.

Takaitaccen Siffofin Vitamin

Duk bitamin sun kasu gida biyu: mai-mai narkewa da ruwa-mai narkewa. Daga tebur mai zuwa, zaku iya gano waɗancan mahadi kowane ɗayan waɗannan rukunoni.

Iri bitamin

Nau'in	Jerin Vitamin
Fat mai narkewa	A, D, E, K, F
Ruwa mai ruwa	Rukunin B, C

Fat mai narkewa bitamin

Bitamin A, D, E, K, F suna da kitse mai narkewa Dukansu suna iya haɗuwa da tara su a cikin jiki. Don haka, alamun karancinsu ba su bayyana nan da nan.

Rukunin A - retinol, dehydroretinol, provitamin - mai ba da izinin retinol. Waɗannan magungunan antioxidants ne waɗanda ke ba da ci gaban ƙashi da haɓaka, farfadowa nama. Dogaro don ƙara ƙarfin juriya, aikin gabobin hangen nesa. Rashin ingancinsu yana haifar da makanta na dare, tsufa na fata.

Rukunin D - lamisterol, ergocalciferol, cholecalciferol, dehydrotachysterol. Wadannan mahadi suna da alhakin daidaitaccen tsarin membranes tantanin halitta, aiki na mitochondria, hanyoyin farfadowa, da kuma samar da kwayoyin halittu. Tare da rashi, an lura da cutar sankara (rickets), osteoporosis, spasms, da munafiki.

Rukunin E - alpha-tocopherol, beta-tocopherol, gamma-tocopherol. Bitamin yana da alhakin aikin gabobin tsarin haihuwa, da kula da samartaka na sel, aikin neuromuscular, aikin tsarin zuciya, lafiyar fata, gashi, da kusoshi. Tare da rashi, anemia, rauni tsoka an lura.

Rukunin K - phylloquinone, menaquinone. Ayyukanta sune ka'idojin ayyukan coagulation na kayan gado, kiyaye kodan, ƙarfafa ganuwar tasoshin jini da bawu, maido da tafiyar matakai na rayuwa a cikin kyallen takarda. Tare da hypovitaminosis, haɗarin cututtukan haɓakar cututtukan jijiyoyin jini yana ƙaruwa.

Rukunin F - oleic, arachidonic, linoleic, acid linolenic. Suna da alhakin aikin tsarin zuciya da jijiyoyin jini, da ƙayyadadden ƙwayar mai, da maido da fata bayan lalacewarsa, da kariya daga adana atherosclerotic. Tare da rashi, haɓakar ƙwayoyin cuta, cututtukan kumburi yana yiwuwa.

Ruwa bitamin

Ruwan-mai narkewa ya hada da bitamin B, da kuma sinadarin ascorbic. Wadannan abubuwan basa tarawa a jiki kuma dole ne a basu abinci a kullum.

A₁ - thiamine. Ya shiga cikin tsarin tafiyar jini, yana da alhakin kayyade yanayin metabolism, metabolism oxygen a cikin lalacewar salula, tsarin juyayi, samuwar abubuwan da ke tattare da kwayoyin halittar jini. Tare da rashi na thiamine, cututtukan dyspeptik, asarar ci, rauni, da gajiya an lura dasu.

A₂ - riboflavin. Yana da alhakin haɓakar jiki, yanayin al'ada na gashi da gashi, tsinkaye daidai da launi. Tare da rashin bitamin A, rashin bacci, rashin barci, rashi, rashi a sasannun bakin ya bayyana.

A₃ - nicotinamide. Daga cikin kaddarorinta - rike aikin juyayi da jijiyoyin mahaifa, toshewar hanji, kawar da kwalakwala, kwayar halittar jima'i. Rashin ƙarfi yana haifar da pellagra, ulcers, ciwon kai, gajiya, ciki, rashin damuwa.

A₅ - pantothenic acid. Wajibi ne don aiki na glandon adrenal, tsarin juyayi da tsarin rigakafi, haɓakar ƙwayoyin mai da yanayin fata, da rage halayen halayen jiki. Tare da rashin rauni na tsoka, cramps, jin zafi a ciki, ciwon kai.

A₆ - pyridoxine. Yana tallafawa lafiyar jiki da ta kwakwalwa, yana kara karfin garkuwar jiki, yana haɓaka haɓakar sabbin ƙwayoyin salula, yana ƙarfafa tsarin gashi, yana hana haɓakar psoriasis da eczema. Tare da rashi, hepatosis, damuwa na bacci, tashin hankali, arthritis, fata da cututtukan ƙusa suna yiwuwa.

A₇ - biotin. Yana da alhakin haɓakar haɓakar tsarin salula na jere na erythroid, yana shiga cikin matakan metabolism, yana hana tsufa da wuri, yana ƙarfafa tsokoki na tsarin juyayi, yana tallafawa ayyukan kwakwalwa. Rashin biotin yana haifar da adana cholesterol, rauni, rashin ci, gashin gashi.

A₉ - folic acid. Wajibi ne don samar da kwayar halitta ta sel, da haɓakar ƙwayoyin sel, samuwar sel jini da farin ƙwayoyin jini. Tare da rashi, cin zarafin aikin gastrointestinal, damuwa, da bacin rai mai yiwuwa ne.

A₁₂ - cobalamin. Wajibi ne don ƙirƙirar ƙwayoyin sel ja, ƙara kariya ta jiki, rage halayen rashin lafiyan. Tare da rashi, asarar ƙarfi, asarar ci, ci gaban cutar Alzheimer, cututtukan zuciya da jijiyoyin jini, tsarin jijiyoyi, da kwakwalwa mai yiwuwa.

C shine ascorbic acid. Da ake buƙata don haɗin collagen, samarwa na steroid, haɓakar tsoka. Haƙuri ga juriya, juriya ga kamuwa da cuta, ɗaukar alli, ƙarfafa capillaries. Tare da raunin rauni, scurvy yana haɓaka, farfadowa na nama yana rage gudu, zubar jini daga gumis, kumburi, rauni yana lura.

Fat-mai narkewa da bitamin-mai narkewa ruwa alama ce ta manyan bambance-bambance waɗanda ke tantance abubuwan da suka mallaka.

Kayan bitamin mai mai narkewa zai iya tarawa a cikin ƙwayoyin hanta da kuma ƙwayar lipid, zama wani ɓangare mai mahimmanci na membranes cell, kuma jiki yana haɗuwa. Don haka, ana samar da bitamin D a cikin fata a ƙarƙashin rinjayar hasken rana, an samar da retinol daga provitamins daga abinci, ana samar da rukunin K ta microflora na hanji. Fitattun bitamin mai mai narkewa ana kebe su a cikin fitsari kuma a ajiye su a cikin hanta.

Bitamin-mai narkewa-ruwa ba ya tara a cikin kyallen takarda (sai dai bitamin B₁₂) kuma yakamata a sha yau da kullun tare da abinci. Irin waɗannan mahadi basa zama a jikin mutum fiye da 'yan kwanaki kuma ana fitar dasu da sauri cikin fitsari ko kuma ya karye. Sabili da haka, yawan su da yawa yana haifar da mummunan sakamako. Yawancin bitamin-mai narkewa na ruwa suna aiki saboda ƙari da ragowar acid ɗin phosphoric. Bitamin-mai narkewa yana inganta aikin mai mai narkewa.

Tushen Bitamin-Matsala mai mahimmanci

Ana samun bitamin mai mai narkewa a cikin abincin asalin dabbobi. Suna da tsayayya da tasirin tasiri daga waje, gami da aikin zafi. Samfura tare da abubuwan da ke ciki za a iya dafa su lafiya, soyayyen, gasa, steamed. Domin samar da bitamin mai mai narkewa a cikin kayan lambu mafi kyau, yakamata a cinye su da mai, kirim mai tsami ko tsami.

Kowane bitamin na wannan rukunin an samo shi a wasu abinci.

Vitamin A - karas, tumatir, kabewa, barkono, madara.
Vitamin D - man kayan lambu, offal, kifi, naman sa, gwaiduwa kwai.
Vitamin E - madara, salatin, alkama da aka shuka, mai kayan lambu.
Vitamin K - ruwan teku, koren shayi, lentil, albasa.
Vitamin F - man kifi, 'ya'yan itatuwa masu bushe, man zaitun.

Tushen Fitsarar Ruwa mai Ruwa

Ana samun bitamin na ruwa mai narkewa a cikin abincin shuka. Wadannan mahadi suna kula da danshi da haske. Sabili da haka, yana da kyau a ajiye kayan lambu da 'ya'yan itatuwa a cikin duhu, bushe, wuri mai sanyi kuma ƙarƙashin batun zafi mai ƙarancin zafi. Irin waɗannan samfuran suna buƙatar dafa shi da sauri, a cikin karamin adadin ruwa, kada a soya, kar a adana, kar a adana tsayi da yawa. Zai fi kyau kada ku jiƙa kayan lambu kafin dafa abinci, ku dafa duka kuma a cikin kwasfa, gishiri a ƙarshen dafa abinci.

Vitamin na wannan rukuni yana cikin samfuran masu zuwa.

A₁ - naman alade, kwayoyi, tsaba, hatsi, kayan gargajiya.

A₂ - kayan masarufi gaba daya, madara, hatsi, manyan kayan lambu masu ganye.

A₃ - kaji, kifi, hatsi gaba daya, hatsi, namomin kaza, gyada, kayan lambu kore.

A₅ - kwayoyi, hatsi, naman sa, naman alade, qwai, kifi, cuku gida.

A₆ - nama, kifi, 'ya'yan itatuwa da kayan marmari daban-daban.

A₇ - karas, tumatir, broccoli, strawberries, hanta, legumes, alayyafo, hatsi, masara, madara, kirim mai tsami, kirim, cuku gida, qwai, kifi.

A₉ - kabeji, beets, namomin kaza, kabewa, faski, albasa kore, hanta (kaza, naman mara), gwaiduwa kwai, hatsi.

A₁₂ - hanta, naman alade, zomo, naman sa, kifi, abincin teku, cuku, cuku gida, qwai.

C - 'ya'yan itacen Citrus, kiwi,' ya'yan itaciya, ja, farin kabeji, Peas, wake, radish, baƙar fata da launin ja.

Sanin kowane bitamin na narkewa a cikin mai kuma wanda a cikin ruwa zai taimaka inganta abincin ku. Don haka, samfuran da ke dauke da bitamin na rukunin farko dole ne a haɗasu tare da abinci mai ƙima (kirim mai tsami, kayan lambu ko man shanu, nama). Rashin ƙarancin abubuwa na rukuni na biyu ya fi kyau a cika shi da kayan lambu da 'ya'yan itatuwa waɗanda ba su taɓa yin maganin zafi ba. Bitamin-mai narkewa yana inganta shan mai mai narkewa. Don ingantaccen kimanta abubuwa masu aiki na bangarorin biyu, ya fi kyau a yi amfani da su a hade.

Kayan aikin kwalliyar Halittu na Ruwa na Lafiya Masu Ruwa

Bakwai abubuwan asali na bitamin mai narkewa-ruwa sanannu ne. Suna iya:

Sauƙaƙa ta narke cikin ruwa.
Cikin hanzari ya shiga cikin jini daga sassa daban-daban na manya da ƙananan hanjigaba daya bawai tara ko dai a kyallen ba ko a jikin jikin mutum, sabili da haka, akwai buƙatar buƙatun abincinsu na yau da kullun tare da abinci. Ban da wannan dokar ita ce bitamin B12, wanda yake a ciki kawai a wurin wani abu na musamman na furotin wanda ke hade da sel na ciki. Dangane da binciken da aka yi kwanan nan a manyan matakan, shan wannan bitamin a cikin jini yana yiwuwa ba tare da kasancewar abubuwan Castle ba. Allunan cyanocobalamin da aka dauka akai-akai na iya samar da wannan matakin.
Don shigar da jikin mutum don mafi yawan ɓangaren samfuran tsire-tsire. A lokaci guda, yawancin bitamin na rukunin ruwa mai narkewa suna cikin samfuran dabbobi a cikin adadin mai yawa fiye da na abincin shuka.
An fita da sauri daga jikin mutum, ba tare da ya jingina da shi ba na tsawon kwanaki.
Kunna aikin sauran bitamin. Rashinsu yana haifar da raguwa a cikin ayyukan nazarin halittu na bitamin na wasu kungiyoyi.
Yawan adadin bitamin mai narkewa cikin ruwa baya iya rikitar da jiki, tunda duk abinda suka wuce da sauri ana karye shi ko kuma a cire shi a cikin fitsari. Sakamakon mummunan abin da kwayoyi masu narkewa na ruwa mai narkewa sune ke da wuya.
Yi aiki sosai saboda ƙari na ragowar acid ɗin phosphoric.

Koma abinda ke ciki

Wadanne bitamin suke yin rukuni na ruwa mai narkewa?

Rukunin bitamin na ruwa mai narkewa ya kunshi:

Thiamine (Vitamin Antineuritic B1).
Riboflavin (Vitamin B2).
Acid na Nicotinic (bitamin antipellagric PP ko B3).
Pantothenic acid (Vitamin B5).
Pyridoxine (bitamin anti-dermatitis vitamin B6).
Folic Acid (Vitamin na B9).

Cyanocobalamin (Vitamin B12).
Biotin (maganin antiseborrheic bitamin H ko B8, wanda yake haɓakar haɓakar ƙwayoyin cuta, fungi da yisti).
Ascorbic Acid (Vitamin Anticorbut Vitamin C).
Bioflavonoids (Vitamin P).
Carnitine (Vitamin T ko B11).

Koma abinda ke ciki

Bitamin B

Vitamin B1

Wani suna na wannan sinadari mai dauke da sinadarin, a cikin tsarkinsa wanda ya kunshi lu'ulu'u mara launi wanda ya haifar da kamshin yisti - madaras.Ha'idar yau da kullun na thiamine tana ƙunshe da gram 200 na alade. Babban mahimmancin kwayar halittar etamine shine sulhuntawa a cikin ƙwayoyin carbohydrate. Rashin ingancinsa yana haifar da cikakkiyar ƙwayar carbohydrates da tarawa a jikin ɗan adam na pyruvic da acid na lactic - samfuran matsakaici na metabolism metabolism.

Thiamine muhimmiyar rawa ce a cikin tsarin furotin.
Fat metabolism ba tare da shi ba, tunda muhimmin sashi ne na samar da mai mai.
Yana haɓaka aikin narkewar abubuwa, yana taimaka wa hanzarin hanzarta fitar da abubuwan da ke ciki.
Normalizes aikin ƙwaƙwalwar zuciya.

Yaya ake amfani da carbohydrates a jikin mutum kuma menene dalilin hakan?

Inirƙiri cikin kulawa da cutar sukari - Reindeer antler medicine

Bayyanar cutar siga a cikin maza. Kara karantawa a wannan labarin.

Koma abinda ke ciki

Vitamin B2

Riboflavin yana da alaƙar kai tsaye da alaƙar samfuran samfurori: duka shuka da asalin dabbobi.

Riboflavin mai tsabta yana da kamannin launin rawaya-orange tare da ɗanɗano mai ɗaci. Zai yi wuya a narke cikin ruwa kuma ana samun sauƙin hallaka cikin haske.

Microflora na hanjin mutum yana da ikon haɓakar riboflavin. Sau ɗaya a jikin mutum tare da abinci, riboflavin an canza shi zuwa abubuwa na biologically - coenzymes, waɗanda sune abubuwan haɗin enzymes na numfashi. Ayyukan tsarin enzymatic wanda ke tafiyar da iskar shaye shaye da rage rashi ba cikakke ba tare da riboflavin.

Vitamin B2 mafi yawanci ana kiranta abubuwan haɓaka, tunda ba tare da shi dukkanin matakan girma ba a iya yin tunani.
Ba mai kitse ba, ko furotin, ko metabolism metabolism ba zasu iya yin wannan ba tare da wannan bitamin ba.
Riboflavin yana inganta aikin gabobin gani. Godiya gareshi, karbuwa da duhu yana ƙaruwa, tsinkaye launi da hangen nesa dare ya inganta.
Don biyan bukatun yau da kullun na riboflavin, zaku iya cin ƙwai uku.

Koma abinda ke ciki

Vitamin B3

A cikin tsattsauran ra'ayi, nicotinic acid shine ruwan rawaya mai narkewa wanda ke narkewa cikin ruwa kuma baya rushewa ƙarƙashin rinjayar haske da iskar oxygen.

Babban mahimmancin ilimin halittar jiki na nicotinic acid shine daidaita tsarin aiki na juyayi, kasawa wanda zai iya haifar da ci gaban cututtukan fata da sauran rikice-rikice masu yawa.

Yayin hulɗa na acid nicotinic da thyroxine, coenzyme A yana haɓaka.
Vitamin B3 yana da tasiri mai amfani akan glandar adrenal. Rashinsa na iya kawo cikas ga samar da glycocorticoids, wanda ke kara kuzari abubuwan gina jiki da kwayar carbohydrates.
Nicotinic acid shine ke samar da microflora na hanjin mutum.
Abinda ake buƙata na yau da kullun don bitamin B3 zai iya samarwa ɗan rago na gram gram 200.

Koma abinda ke ciki

Vitamin B6

Pyridoxine ya ƙunshi kusan dukkanin nau'ikan metabolism.
Vitamin B6 mai aiki ne mai aiki a cikin maganin hematopoiesis.
Babban abun ciki na wannan bitamin a cikin abincin na iya kara yawan acidity da haɓakar narkewar ciki.
Rashin bitamin B6 na iya haifar da cutar hanta mai kiba.
Adadin pyridoxine na yau da kullun yana ƙunshe da gram 200 na masara sabo ko a cikin g 250 na naman sa.

Koma abinda ke ciki

Vitamin B8

Vitamin B8 yana shiga jiki ba wai kawai daga abinci ba, har ma a sakamakon aiwatar da halittun halitta na halitta wanda ke faruwa cikin hanji .. Mafi yawancin biotin yana cikin gwaiduwa na kwai kaza. 4 yolks sun sami damar biyan bukatun yau da kullun.

Lu'ulu'u irin na Biotin-ne mai siffa, mai narkewa cikin ruwa, kuma yana tsayayya da zafi, acid da alkalis.
Normalizes aiki da juyayi tsarin.
Ya ƙunshi haɓakar metabolism.
Tare da rashin biotin, fata yakan zama mara nauyi kuma ya bushe.

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Koma abinda ke ciki

Vitamin B9

Lu'ulu'u-lu'ulu'u folic acid lu'ulu'u da wuya a narke cikin ruwa, suna tsoron fuskantar haske da zafi.
Vitamin B9 yana aiki sosai a cikin kira na nucleic da amino acid, purines da choline.
Wani bangare ne na abubuwan halittar chromosomes kuma suna haɓaka haifuwar sel.
Yana inganta hawan jini, yana ba da gudummawa ga karuwar ƙwayoyin farin jini.
Yana taimakawa ƙaramar cholesterol.

Abubuwan abinci suna ƙunshe da kaɗan na bitamin B9, saboda haka rashinsa yana da niyyar gyarawa don ƙwayar microflora ta hanjin kansa.

Kawai 'yan ganyen sabo salatin ko faski na iya samar wa jiki da abinci na yau da kullun na bitamin B9.

Koma abinda ke ciki

Vitamin B12

Cryirayenta masu launin ja suna cikin nau'i ne na allura ko sarƙoƙi.
A cikin haske mai haske, ya rasa dukiyar sa.
Yana da tasirin maganin rigakafi.
Yana cikin aiki na purines da amino acid.
Yana tasiri metabolism.
Yana karfafa ci gaban jikin yaron, yana da tasirin ƙarfafa gaba ɗaya.

Bitamin B yana tantance lafiyar mutum. Rashinsu yana ƙarewa da gaskiyar cewa bitamin na ƙungiyar da suka rage sun rasa yawancin kayan amfanin su.

Koma abinda ke ciki

Farin lu'ulu'u mai farar fata tare da dandano na acidic, mai narkewa cikin ruwa. Yayin maganin zafi, an lalace kusan gaba ɗaya. Ba ya tsayayya da dogon lokacin ajiya, fallasawa ga hasken rana da iska.

Babban mahimmancin kwayar halitta yana da alaƙa da ayyukan sake fasalin abubuwa.

Yana cikin metabolism na gina jiki. Rashin ingancinsa yana haifar da raguwar amfani da furotin ta jikin mutum.
Ngarfafa ganuwar capillaries, yayin da rike su elasticity. Rashin ascorbic acid yana haifar da rashin ƙarfi na maganin ƙwaƙwalwa da kuma zub da jini.
Tare da babban abun ciki, ana lura da karuwa a cikin aikin antitoxic na hanta.
Mafi yawan bukatar bitamin C sune glandon endocrine system. Daidai yake da buƙata a cikin membranes cikin ƙwayoyin ciki.
Yana toshe halittar mai guba a jikin mutum.
Mai ikon kiyayewa daga tasirin abubuwa masu guba da dama.
Maganin rigakafi ne.

Rashin maganin ascorbic acid a jiki yana rage juriya ga sakamakon gubobi da cututtuka. Don biyan bukatun yau da kullun, zaku iya cin 200 g na strawberries ko 100 g na barkono mai dadi.
Menene magani ga masu ciwon sukari na 1? Waɗanne ayyuka?

Wadanne wake ne masu kyau ga masu ciwon sukari? Yadda ake zaba da dafa abinci, karanta wannan labarin

Magungunan ASD-2. Abun ciki da kaddarorin, ta yaya zai shafi jiki kuma menene allurai zasu dauka?

Koma abinda ke ciki

Yana hulɗa da ascorbic acid, haɓaka aikinsa.
Ngarfafa capillaries, rage girman ikonsu.
Inganta numfashi na nama.
Yana rage karfin jini a cikin marassa lafiyar.
Normalizes bile ɓoyewa da aikin gland shine yake aiki.
Yawancin bitamin P ana samun su a cikin blackcurrant da chokeberry. Kawai karamin dintsi na wadannan berries sun isa su samar da kanku game da yanayin yau da kullun na bioflavonoids.

Janar halaye na bitamin ruwa mai narkewa

Vitamin B1

Thiamine muhimmiyar rawa ce a cikin tsarin furotin.
Fat metabolism ba tare da shi ba, tunda muhimmin sashi ne na samar da mai mai.
Yana haɓaka aikin narkewar abubuwa, yana taimaka wa hanzarin hanzarta fitar da abubuwan da ke ciki.
Normalizes aikin ƙwaƙwalwar zuciya.

Inirƙiri cikin kulawa da cutar sukari - Reindeer antler medicine

Bayyanar cutar siga a cikin maza. Kara karantawa a wannan labarin.

Koma abinda ke ciki

Vitamin B2

Riboflavin mai tsabta yana da kamannin launin rawaya-orange tare da ɗanɗano mai ɗaci. Zai yi wuya a narke cikin ruwa kuma ana samun sauƙin hallaka cikin haske.

Vitamin B2 mafi yawanci ana kiranta abubuwan haɓaka, tunda ba tare da shi dukkanin matakan girma ba a iya yin tunani.
Ba mai kitse ba, ko furotin, ko metabolism metabolism ba zasu iya yin wannan ba tare da wannan bitamin ba.
Riboflavin yana inganta aikin gabobin gani. Godiya gareshi, karbuwa da duhu yana ƙaruwa, tsinkaye launi da hangen nesa dare ya inganta.
Don biyan bukatun yau da kullun na riboflavin, zaku iya cin ƙwai uku.

Koma abinda ke ciki

Vitamin B3

A cikin tsattsauran ra'ayi, nicotinic acid shine ruwan rawaya mai narkewa wanda ke narkewa cikin ruwa kuma baya rushewa ƙarƙashin rinjayar haske da iskar oxygen.

Yayin hulɗa na acid nicotinic da thyroxine, coenzyme A yana haɓaka.
Vitamin B3 yana da tasiri mai amfani akan glandar adrenal. Rashinsa na iya kawo cikas ga samar da glycocorticoids, wanda ke kara kuzari abubuwan gina jiki da kwayar carbohydrates.
Nicotinic acid shine ke samar da microflora na hanjin mutum.
Abinda ake buƙata na yau da kullun don bitamin B3 zai iya samarwa ɗan rago na gram gram 200.

Koma abinda ke ciki

Vitamin B6

Pyridoxine ya ƙunshi kusan dukkanin nau'ikan metabolism.
Vitamin B6 mai aiki ne mai aiki a cikin maganin hematopoiesis.
Babban abun ciki na wannan bitamin a cikin abincin na iya kara yawan acidity da haɓakar narkewar ciki.
Rashin bitamin B6 na iya haifar da cutar hanta mai kiba.
Adadin pyridoxine na yau da kullun yana ƙunshe da gram 200 na masara sabo ko a cikin g 250 na naman sa.

Koma abinda ke ciki

Vitamin B8

Lu'ulu'u irin na Biotin-ne mai siffa, mai narkewa cikin ruwa, kuma yana tsayayya da zafi, acid da alkalis.
Normalizes aiki da juyayi tsarin.
Ya ƙunshi haɓakar metabolism.
Tare da rashin biotin, fata yakan zama mara nauyi kuma ya bushe.

Shin yana yiwuwa a magance cututtukan type 2 tare da magungunan jama'a?

Irin ƙwaro warkarwa da amfani Properties. Ta yaya kwari ke taimakawa wajen yaƙar cutar?

Koma abinda ke ciki

Vitamin B9

Lu'ulu'u-lu'ulu'u folic acid lu'ulu'u da wuya a narke cikin ruwa, suna tsoron fuskantar haske da zafi.
Vitamin B9 yana aiki sosai a cikin kira na nucleic da amino acid, purines da choline.
Wani bangare ne na abubuwan halittar chromosomes kuma suna haɓaka haifuwar sel.
Yana inganta hawan jini, yana ba da gudummawa ga karuwar ƙwayoyin farin jini.
Yana taimakawa ƙaramar cholesterol.

Kawai 'yan ganyen sabo salatin ko faski na iya samar wa jiki da abinci na yau da kullun na bitamin B9.

Koma abinda ke ciki

Vitamin B12

Cryirayenta masu launin ja suna cikin nau'i ne na allura ko sarƙoƙi.
A cikin haske mai haske, ya rasa dukiyar sa.
Yana da tasirin maganin rigakafi.
Yana cikin aiki na purines da amino acid.
Yana tasiri metabolism.
Yana karfafa ci gaban jikin yaron, yana da tasirin ƙarfafa gaba ɗaya.

Bitamin B yana tantance lafiyar mutum. Rashinsu yana ƙarewa da gaskiyar cewa bitamin na ƙungiyar da suka rage sun rasa yawancin kayan amfanin su.

Koma abinda ke ciki

Babban mahimmancin kwayar halitta yana da alaƙa da ayyukan sake fasalin abubuwa.

Yana cikin metabolism na gina jiki. Rashin ingancinsa yana haifar da raguwar amfani da furotin ta jikin mutum.
Ngarfafa ganuwar capillaries, yayin da rike su elasticity. Rashin ascorbic acid yana haifar da rashin ƙarfi na maganin ƙwaƙwalwa da kuma zub da jini.
Tare da babban abun ciki, ana lura da karuwa a cikin aikin antitoxic na hanta.
Mafi yawan bukatar bitamin C sune glandon endocrine system. Daidai yake da buƙata a cikin membranes cikin ƙwayoyin ciki.
Yana toshe halittar mai guba a jikin mutum.
Mai ikon kiyayewa daga tasirin abubuwa masu guba da dama.
Maganin rigakafi ne.

Wadanne wake ne masu kyau ga masu ciwon sukari? Yadda ake zaba da dafa abinci, karanta wannan labarin

Magungunan ASD-2. Abun ciki da kaddarorin, ta yaya zai shafi jiki kuma menene allurai zasu dauka?

Koma abinda ke ciki

Yana hulɗa da ascorbic acid, haɓaka aikinsa.
Ngarfafa capillaries, rage girman ikonsu.
Inganta numfashi na nama.
Yana rage karfin jini a cikin marassa lafiyar.
Normalizes bile ɓoyewa da aikin gland shine yake aiki.
Yawancin bitamin P ana samun su a cikin blackcurrant da chokeberry. Kawai karamin dintsi na wadannan berries sun isa su samar da kanku game da yanayin yau da kullun na bioflavonoids.

Koma abinda ke ciki

Yana aiki a matsayin jigilar mayukan mai.
Kasancewa a cikin nau'ikan metabolism daban-daban.
Yana inganta kona kitse. Ana amfani dashi a cikin shirye-shiryen asarar nauyi.
Yin caji tare da kuzari, yana haɓaka samuwar corset daga tsokoki.
Tare da kaddarorin antioxidant, carnitine yana kare jiki daga kamuwa da cuta, gubobi da sifofin kyauta.
Tunda zafin rana na lalata samfuran da ke dauke dashi, ba za mu iya samun sa daga abinci a adadin da muke buƙata ba. Koyaya, yana da ikon samar da kodan da hanta mutum.

Gabaɗaya halayen

Bitamin da suke narkewa cikin ruwa ana kiransu mai narkewa cikin ruwa. Babban fasalin su shi ne cewa nan da nan suna shiga cikin jini daga abinci. Wakilan wannan nau'in - gaba daya rukunin B (1,2,3,5,6,7,9, 12), da kuma bitamin C.

Janar halaye na bitamin ruwa mai narkewaGa alama wani abu kamar haka:

Da sauri ta hanyar bangon hanji,
kada a tara, ana fitar da kai daga jiki kwanaki da yawa bayan karba ko kira,
Tsammani ya isa ya sha da ruwa,
Ya kamata a cika cika matakinsu a kai a kai,
babban tushe shine abincin tsirrai da asalin dabbobi,
a cikin fitsari,
antioxidants
wuce gona da iri ba shi da mummunar mummunar illa ga lafiya saboda ƙarancin ƙwayoyi, haka nan kuma kawar da hanzari.

Wani mahimman kayan mallakar bitamin-mai narkewa shine ikon su don kunna aikin fatarar mai narkewa-"abokan aiki" a cikin jiki. Rashin ingancin tsohuwar yana haifar da yanayin rayuwar ƙarshen ta. Sabili da haka, yana da matukar mahimmanci kada a kyale shi.

Da ke ƙasa akwai bitamin daga lissafi, ayyukansu na mutum, da kuma manyan hanyoyin samun kuɗi.

Vitamin B1

Sauran suna shi ne thiamine. Wannan kashi, wanda yake wakiltar bitamin mai narkewa-ruwa, yana da alhakin aikin al'ada na dukkanin sel, musamman ƙwayoyin jijiya. Yana karfafa ayyukan kwakwalwa, jijiyoyin jini, tsarin endocrine, peristalsis na narkewa kamar jijiyoyi (normalizing acidity na ruwan 'ya'yan itace na ciki), yana kunna metabolism da jini. Yayi kyau tare da bitamin C, haka kuma tare da carbohydrates.

Ya ƙunshi:

wake
hatsi
hanta
kwai gwaiduwa
sunflower tsaba
naman alade
abincin teku
namomin kaza
tsiren ruwan teku.

Don "sami" rashi na bitamin B1, ya isa 'yan kwanaki kaɗan don cin abinci tare da abin da ke ciki. Amma an dawo da ma'auni sosai da sauri.

Rashin B1 yana bayyana ne ta hanyar karancin ƙwaƙwalwar ajiya, daidaituwa na motsi, asarar ci, nauyi, gajiya mai yawa, rashin aikin zuciya, kumburi, maƙarƙashiya, ƙarancin hannuwa da ƙafa.

Don samun ka'idodin yau da kullun na thiamine (1-2 mg), ya isa ya ci 200 grams na naman alade.

Vitamin B2

Sauran sunaye suna lactoflavin ko riboflavin. Idan kun dauki dukkanin bitamin mai narkewa na ruwa, to wannan shine ɗayan mafi mahimmanci ga jiki. Babban aikinta shine "kulawa" aikin tsarin tsarin enzyme mai alhakin nutsar da sel. Riboflavin kuma ana buƙatar shi don haɗin sel sel da jini.

Idan ba tare da shi ba, tsarin endocrine, tsarin haifuwa ba zaiyi aiki a kullun ba. Wannan muhimmin abu ne ga fata, gashi, kusoshi. Kuma shi ma yana da alhakin ci gaban ƙungiyar matasa, saboda haka ana ba da shi ga yara.

Ya ƙunshi lactoflavin:

a hanta
kodan
madara
gida cuku
namomin kaza
qwai
buckwheat
kore kayan lambu
duka hatsi.

Abubuwan da ke tattare da su suna da yawa a hade tare da thiamine. Yayi kyau tare da sauran wakilan kungiyar sa.

Rashin ingancin Riboflavin yana bayyana ne ta hanyar raunuka na mucous membranes, rage hangen nesa, jan launi, seborrhea, fasa a sasanninta na bakin. Yawan fitsari yana iya nuna yawan wuce haddi.

Don sake cika adadin yau da kullun (2-4 mg) na bitamin B2, ya isa ya ci ƙwai uku.

Vitamin B3

A cikin tebur da ke sama, an kuma sanya shi azaman bitamin PP, wanda wani lokacin yakan haifar da rikicewa. Wani sunan shine niacin. Inganta metabolism, ƙwaƙwalwar ajiya, ɓoye ciki. Tana kunna samar da kwayoyin halittun jima'i. Yana da mahimmanci ga fata mai lafiya, yana rage cholesterol. Yana da tasirin vasodilating.

Ya ƙunshi:

a cikin kaji da nama zomo,
rago
kifi
kayayyakin kiwo
Peas
hanta
kodan
yisti
'ya'yan itace
dankali
kwai gwaiduwa
gyada
kabeji da sauran kayan lambu masu ganye.

Rashin PP yana haifar da jinkirin ci gaba a cikin yara, gazawar tsarin juyayi, lalata fata, matsaloli tare da mafitsara. Mutum na shan azaba da ciwon kai, rashin bacci, yana iya fuskantar bacin rai.

Tsarin yau da kullun na nicotinic acid shine 20 MG. Ana iya samo shi ta hanyar cin gram 200 na rago.

Vitamin B5

Wani sunan shine pantothenic acid. Babban "injin" ne na tafiyar matakai na rayuwa a jiki. Hakanan yana da wahala a gajarta matsayin sa game da cututtukan fata, zuciya, da tsarin juyayi.

Pantothenic acid yana hana arthritis, cutar Alzheimer. Yana tallafawa rigakafi ta hanyar samarda kwayoyin cuta. Yana hana atherosclerosis, rashin lafiyan jiki. Inganta yanayin fata.

An lalace a ƙarƙashin rinjayar acid, alkali. Daidai "yana aiki" tare da potassium, sunadarai.

Ya kasance a cikin adadi mai yawa:

a cikin yisti na giyar
naman sa
kifin teku
hatsi
naman alade
hanta
legumes
karas
kabeji
kwayoyi
letas ganye.

Rashin ƙarfi na B5 ana bayyana ta hanyar rauni na tsoka, ciwon kai, raunin ciki, rashin damuwa, da haɓaka gajiya. Yana haifar da kiba, lalata kusan dukkanin tsarin da gabobin.

Abincin yau da kullun shine 10 MG. Wannan, alal misali, gram 200 na naman sayan nama.

Vitamin B6

Sauran suna - pyridoxine, adermin. Wannan wakilin na bitamin mai narkewa-ruwa yana taka rawa sosai wajen samar da sel da kwayoyin cuta. Ba tare da shi ba, wani memba na wannan rukunin, B12, har ma da sunadarai da ƙoshin, ba za a sha kansu a al'ada ba.

Yana hana cututtukan fata, rikicewar juyayi. Yana da kyau kyakkyawan diuretic, yana hana kumburi. An nuna shi ga yara masu manyan kaya a makaranta.

Ana lalata Vitamin B6 ta hanyar saduwa da ruwa, hasken rana. Ba za a iya adana samfura tare da abubuwan da ke ciki ba na dogon lokaci. Hakanan bai dace da giya ba. "Yana haɗi" tare da bitamin C, potassium, magnesium.

Abubuwan da ke cikin su sun wadatu cikin:

Buri na yisti
madara
offal,
kabeji
naman sa
karas
guna
qwai
Tesca caviar
kifi
masara.

Bayyanannun rashi na bitamin cuta cuta ne na narkewa, narkewar ci gaba a cikin yara, conjunctivitis, matsalolin bacci, lalata yanayin kusoshi, fata, haushi.

Aikin yau da kullun shine 1.5 MG. Wannan shine gram 300 na masara sabo. Exceedarfin wuce ƙa'ida abu ne wanda ba a ke so. Wannan na iya haifar da rikicewar jijiyoyin jiki, mayewar jiki.

Vitamin B7

Bitamin mai narkewa-ruwa ya hada da B7, B8, N. Ba kowa bane yasan cewa abu guda daya yake a boye duk wadannan sunaye - biotin. Yana da mahimmanci don lafiyar fata, gashi, kusoshi. Hakanan yana taka rawa sosai a cikin aiki na jijiya da jijiyoyin jiki. Ita ce mabuɗin zuwa kyakkyawan narkewar ƙwayoyin carbohydrates. Ba makawa ga mutanen da ke fama da ciwon sukari.

Yayi kyau tare da bitamin B5 da B9. Kusan jure yanayin zafi, acid, alkalis. Ba a lalata ta hanyar saduwa da ruwa.

Ya ƙunshi:

a hanta
kodan
yisti
madara
qwai
legumes
tumatir
bran.

Rashin ƙarfi na B7 An nuna shi da tashin zuciya, bayyanar shekarun aibobi akan fatar, gajiya mara nauyi, alopecia, rashin ci, jinkirin girma a cikin yara ƙanana.

Tsarin yau da kullun shine 0.2 MG. Ya ƙunshi, alal misali, gram 200 na hanta alade.

Vitamin B9

Wani suna don wannan kashi shine folic acid. Yana da alhakin ƙirƙirar sel jini, ƙirƙirar DNA, har ma don samar da serotonin - hormone mai farin ciki. Yana taimaka narkewa a ciki don yakar cututtukan kwari.

Lowers cholesterol, na haɓaka rigakafi. Ba makawa don aikin haihuwa (ana sanya shi sau da yawa lokacin da ake shirin ɗaukar ciki, a farkon matakansa). Amfani da maganin cutar kansa.

Mafi muni fiye da sauran rukunin, yana narkewa cikin ruwa, don haka ya zauna mafi tsawo. Folic acid yana jin tsoron haske, zafi, hayaki mai wuta. Yayi kyau tare da B6, B12, C.

Ya ƙunshi:

a cikin kayan lambu mai launin kore mai duhu,
ruwan lemu
legumes
hanta
sitaci
faski
burodi.

Rashin ƙarfi na B9 ana bayyana shi ta hanyar damuwa, damuwa, tashin hankali, tashin hankali na gashi kuma yana haifar da cutar rashin ƙarfi.

Mafi ƙarancin yau da kullun shine 0.5 MG. Ana iya cika ka'idar ta hanyar cin gram 300 na wake ko shan kofuna 4 na ruwan lemu.

Abubuwan sunadarai da kwayoyin halittar kungiyar

Bitamin mai narkewa-ruwa ya hada da abubuwanda suke da amfani ga jikin dan adam da kuma halaye na gari. Na farko wanda shine ikon narkewa cikin ruwa. Wannan fasalin shine dalilin wannan sunan na rukunin bitamin.

Kaddarorin abubuwa na ruwa mai narkewa:

Abu ne mai sauqi ka sha shirye-shiryen da ruwa, ba sa bukatar karin wasu abubuwan gyara,
a sauƙaƙewa cikin jini daga cikin hanjin,
basu iya kirkirar “depot” a cikin kyallen jikin mutum ba, ana samun saurin warkewa daga gareshi (kar a zauna a kyallen tsawon kwana daya),
yakamata a sake cika shi akai-akai a jiki (wanda aka samo a yawancin tsire-tsire da abincin dabbobi),
yawan abin sama da ya dace na ruwa mai narkewa ba ya haifar da illa ga ayyukan jiki,
a cikin fitsari
suna da kaddarorin antioxidant
haɓaka sakamako na wasu abubuwan ƙwayoyi,
Rashin abubuwa mai narkewa-ruwa yana haifar da raguwa a cikin ayyukan nazarin halittun mai-mai narkewa,
wanda yafi karfin jikin mutum yayi rauni sosai.

Me yasa kuke buƙata?

Sanadin yawancin cututtuka shine rashi bitamin. Misali, rickets yana haɓaka tare da ƙaramin abu na D-abu, scurvy - lokacin da babu isasshen ƙwayar ascorbic, zazzabin Beri-Bury - sakamakon rashi na B1-Pellagra - ƙarancin niacin. A cikin ƙasashe da yawa, sun sami nasarar kawar da annobar waɗannan cututtukan tare da taimakon bitamin. Bugu da kari, likitancin zamani yana kara sanya ido sosai wajen gano abubuwanda suka shafi batun cutar sankara, cututtukan zuciya, cututtukan da ke damun mutum, da kuma matsalolin numfashi.

Mafi kyawun hanyoyin amintaccen abubuwa na ruwa mai narkewa sune 'ya'yan itatuwa da kayan marmari. Abincin tsire-tsire, a matsayin mai mulkin, yana dauke da flavins da carotenoids masu yawa; kusan dukkanin bitamin B suna nan (ban da B12 da folic acid).

Fat-mai narkewa da abubuwa mai narkewa: menene banbanci

Babban bambanci tsakanin ruwa mai narkewa da mai mai narkewa shine basu da ikon kasancewa cikin jiki na dogon lokaci. Kuma rashin lura da daidaitaccen abinci don ko da ɗan gajeren lokaci zai haifar da hypovitaminosis. Amma sa'a, wakilan ƙungiyar mai narkewa-ruwa suna cikin abinci da yawa.

Wani ƙari na waɗannan abubuwan gina jiki shine ƙarancin haɗarinsu. Zai yuwu a yi guba tare da bitamin da ke narkewa cikin ruwa, tunda ba su tara kwayoyin ba kuma an cire su da sauri daga jiki a matsayin wani fitsari. Wasu kawai daga cikinsu, wanda aka ɗauka musamman na allurai masu ƙarfi, na iya haifar da rashin lafiyan halayen. Wadannan abubuwan suna sanya yiwuwar kiran abubuwa masu narkewa cikin ruwa mafi aminci ga bitamin “dangi”.

Yarjejeniyar Pharmacological na bitamin ruwa mai narkewa

Na farko kuma mafi mahimmancin doka - an hana shi haɗuwa da bitamin daban-daban a cikin sirinji ɗaya.
Ba za ku iya haɗawa a cikin allura guda B1 tare da B6, B12, C, PP, tetracycline, hydrocortisone, salicylates.
B1 bai dace da mafita waɗanda ke ɗauke da sulfites ba.
Haɗin B1, B6, B12 yana shafar shaye-shayen bitamin.
B2 da B12 basu dace ba.
B6 bai dace da B1, B12, maganin kafeyin da aminophylline ba. Ba'a amfani dashi don maganin kututtukan ƙwayar ciki da na duodenum. Saurin gudanar cikin jiyya na ƙwayar cuta yana haifar da amo.
Ba za a iya haɗa B12 tare da B1, B2, B6, C, PP, acetylsalicylic ko hydrochloric acid, chlorpromazine, gentamicin. Yi amfani tare da taka tsantsan a cikin angina pectoris, mai haɗari da sifar benign.
Ba a haɗuwa da B9 tare da sulfonamides. Hankali da mutane ke ɗauka cikin tsufa, da kuma cutar kansa.
C ba a gauraye da B1, B12, aminophylline, tetracycline, dibazole, salicylates, diphenhydramine, baƙin ƙarfe, heparin, penicillin.
Kada a haɗu da ascorbic acid da analgin a cikin sirinji iri ɗaya.

Yadda zaka iya ajiye kaya

Kamar yadda aka riga aka ambata, ana samun bitamin ruwa mai narkewa a kusan dukkan kayan lambu. Tabbas, don kara yawan adadi mai amfani, yana da kyau ku ci abincin shuka ba tare da maganin zafi ba. Amma, hakika, wannan ba koyaushe zai yiwu ba. Don haka da gaske, abincin rana ba zai iya zama mai daɗi da lafiya a lokaci guda ba? A zahiri, idan kuna dafa kayan lambu daidai, to, akwai damar adana adadin abubuwan gina jiki da ake buƙata, kuma a lokaci guda, adana mara kyau na iya hana bitamin gaba ɗaya da abinci mai guba. Ba ku san yadda za ku guji wannan ba - karanta tukwici waɗanda aka gwada ta hanyar aikatawa mata da yawa mata.

Sauri. Ya kamata a yi dafa abinci da sauri - tsawon kayan lambu da zafi-bi da, da ƙasa da bitamin zama a cikinsu.
Zazzabi Abincin da aka shirya ta amfani da ƙananan yanayin zafi yana riƙe da ƙarin bitamin abun da ke ciki. Misali: idan ka dafa naman sa a digiri 220, to, kusan kashi 55% na bitamin B1 zai lalace, kuma kashi 30% na thiamine ne kawai zai lalata da digiri 150 na Celsius.
Haske. Kayan lambu da ke dauke da bitamin mai narkewa-ruwa ya kamata a adana su a cikin ɗakuna masu duhu. Yayin dafa abinci, yakamata a rufe su da murfi kuma a dakatar da samun iskar oxygen zuwa gare su (yana lalata yawancin abubuwan amfani).
Farin ciki Don dafa abinci, yana da kyau a yi amfani da samfuran freshest - suna ƙunshe da adadin bitamin masu yawa, wanda ke nufin cewa bayan maganin zafi za su ƙara kasancewa. Zai dace in bayar da fifiko ga kayan lambu da na 'ya'yan itace da' ya'yan itatuwa da aka girma a cikin yanayin yankinku - an rasa yawancin ɓangarorin abubuwan gina jiki yayin sufuri.
Ruwa. Lokacin dafa kayan lambu, yi ƙoƙarin yin amfani da ruwa kaɗan kamar yadda zai yiwu kuma kar a dadda kayan lambu tare da wuka (alal misali, lokacin da dankali ake dafa shi "a cikin fatansu"). Ruwan ya kamata kawai dan kadan rufe saman kayan lambu. Bayan dafa abinci, kar ku bar kayan lambu a cikin broth - nan da nan magudana ruwa. Don dafa wake, zaka iya amfani da kayan lambu ko kayan miya bayan dafa shinkafa. Don haka, bitamin B da sauran abubuwa masu amfani da aka dafa daga hatsi, "ku tafi" zuwa wake.
Buga biyu. Duk lokacin da zai yiwu, yi amfani da tururi maimakon ruwa. Abubuwan da aka dafa a cikin matatun mai biyu suna riƙe da kashi 50 na abubuwan gina jiki fiye da dafa a ruwa.
Soya. Wannan hanyar tana kashe kashi 90 na bitamin C, kuma ya dace a tuna da hatsarori da mai kayan lambu mai yawa.
Canning. Wannan hanyar dafa abinci sanannu ne ga kowace uwargida. Ma'aikata masu kwadayi, na bukatar lokaci da himma. Amma da gaske babu wani fa'ida daga gare ta. Canning kusan yana lalata dukkanin bitamin-mai narkewa a cikin 'ya'yan itatuwa da kayan marmari. Saboda haka, yana da wuya a faɗi abin da abincin gwangwani ke cikin abinci ...
Adanawa. Karku ajiye kayan lambu tsawon lokaci. Dankali bayan watanni shida bayan girbi ya rasa fiye da 40% na bitamin C. A cikin ganye, a rana ta biyu kawai rabin ascorbic acid ya rage.
'Yancin kayan lambu da suka dace. Idan dole ne a dafa kayan lambu, zai fi kyau bayar da fifiko ga ƙananan samfurori - za su dafa da sauri kuma su riƙe ƙarin bitamin.
Abincin da ya dace. Kada a jiƙa kayan lambu kafin a dafa a ruwa, amma a dafa a cikin kwasfa, kada a yanke shi guda, amma dafa kayan lambu gaba ɗaya. Wannan dabarar tana ba ku damar adana 20% na ƙarin bitamin C. Zuba kayan lambu tare da ruwan zãfi, da gishiri da wuri-wuri (gishiri “tsotsa” bitamin-mai narkewa daga samfurori). Lokacin dafa kayan lambu, ƙara millan miligram na ruwan 'ya'yan lemun tsami ko vinegar zuwa ruwa - wannan zai adana bitamin C.

Wadannan shawarwari masu sauki suna da tasiri kwarai da gaske. Biye musu, ba za ku iya ba tare da wani ƙarin ƙoƙarin yin abincin dare ya zama mai gina jiki, mai daɗi da ƙari ba.

Kwayoyin Kayan Fata

Rashin ƙarancin bitamin ko wani yana shafar lafiyar jiki ba kawai, har ma yana shafar bayyanar. Shin ka taɓa mamakin dalilin da yasa a cikin wasu mutane har gashi ke juya launin toka da sauri kuma alagammana suna bayyana da sauri, yayin da wasu suka sami damar kula da yanayin samari har sai sun tsufa? Amsar, kamar koyaushe, yana da sauƙi har zuwa banality - bitamin. Wadannan abubuwa masu amfani za su taka muhimmiyar rawa a cikin metabolism a matakin salula, kuma wannan yana da mahimmancin ilimin jiki ga jiki. Hanyar aiwatar da bitamin don adana kyakkyawa shekaru da farko ya ƙunshi wadataccen oxygen zuwa sel, kuma, kamar yadda ka sani, rayuwa ce da kanta. Don haka bari mu bincika wane bitamin ne mafi mahimmanci don kyakkyawa a kowane zamani da kuma rashin abubuwan da ke raunana kusoshi da rarrabuwar ƙare.

Bitamin B - wanda aka yi amfani da shi don kumburi a fata, fasa, asarar gashi.

B1 - yana haɓaka haɓakar gashi, yana sauƙaƙe kuraje,
B2 - yana maganin kuraje, yana warkar da microcracks,
B3 (nicotinic acid, PP) - yana kiyaye fatar fatar jiki, inganta launinta, kawar da peeling,
B5 - yana sauƙaƙe cutar dermatitis, kumburi akan lebe,
B8 (biotin, N) - yana daɗa kumburi a jikin fata, yana da kyan abinci mai ƙoshin abinci (wajibi ne ga fatar fuska da gashi),
B9 (folic acid) - yana samar da fata da lafiyayyen launi, yana hana launin gashi,
B12 - kyakkyawan magani ga asarar gashi, seborrhea, blackheads,
C (ascorbic acid) - “kayan gini” na tsokoki na collagen, yana kare fata daga tsufa, pallor, yana hana bayyanar jijiyoyin gizo-gizo, yana maganin kuraje da ƙoshin lafiya.

Shin kun lura da akalla ɗaya daga cikin alamun bayyanar? Tabbatar cewa ƙarin samfura waɗanda ke ɗauke da bitamin B da C sun bayyana a kan rufin, sannan ba lallai ne ku doke ƙofofin masana ilimin likitanci da masu trichologists don neman nasihu game da yadda za ku ɗanɗo ƙusoshin ku ba, gashi kuma mayar da fata kuɗin da ya gabata.

Gabaɗaya, yana da mahimmanci a tuna da bitamin a abinci baya lokacin da likitoci suka binciko ƙarancin abubuwan gina jiki a jiki.

Ya kamata a tuna da abinci mai kyau da mai kyau a kullun, kuma a kai a kai yana bi shawarar masana masana abinci. Da kyau, sun faɗi gaskiya, yana da sauƙi a hana wata cuta maimakon a magance rikice-rikice bayan ta. Kuma bitamin ingantaccen rigakafi ne kan dukkan matsalolin kiwon lafiya.