Chii chinonzi Fat-Soluble Vitamins? Zvimiro zveFat-Soluble Vitamins

Mavhitamini anoiswa mumapoka maererano nekunyungudika kwawo. Zvimwe zvinonyungudika nemvura uye zvimwe zvinonyungudika nemafuta. mafuta soluble mavitamini zvakawanda muzvokudya zvine mafuta akawanda. Kana izvi zvikadyiwa nemafuta, zvinonyatsopinda muropa. Ndeapi mavhitamini anonyungudika nemafuta?

mafuta soluble mavitamini;

• vhitamini A
• Vitamin D
• Vitamin E
• vitamini K

muchinyorwa "Zvinhu zvevhitamini yakanyungudika nemafuta", "zvirwere zvinoonekwa mukushaikwa kwevhitamini inonyungudika nemafuta", "adek mafuta-anonyungudika mavhitamini" misoro ichakurukurwa.

Chii chinonzi Fat-Soluble Vitamins?

Vitamin A

Vitamin Ainoita basa rinokosha mukuchengetedza hutano hwemaziso.

Mhando dzeVitamin A

Vitamin A haisi musanganiswa mumwe chete. Asi, iboka remafuta-anonyungudika makomisheni anozivikanwa pamwe chete se retinoids.

Iyo inowanzozivikanwa yekudya yevhitamini A ndeye retinol. Mamwe mafomu - retinal uye retinoic acid - anowanikwa mumuviri asi asipo kana mashoma mukudya. Vitamin A2 (3,4-dehydroterminal) imwe nzira, isinganyanyi kushanda fomu inowanikwa muhove dzemvura yakachena.

Basa uye Basa reVitamin A

Vitamin A inotsigira zvakawanda zvakakosha zvebasa remuviri:

Utano hwemaziso: Vhitamini A yakakosha pakuchengetedza masero anonzwa chiedza mumaziso uye kuumbwa kwemisodzi.

Immune function: Kushaikwa kwevhitamini A kunokanganisa immune system, kuwedzera kubatwa nehutachiona.

Kukura kwemuviri: Vitamin A yakakosha pakukura kwesero. Kushaikwa kwevhitamini A kunogona kunonoka kana kutadzisa vana kukura.

Kukura kwebvudzi: bvudzi kukura Iyi vitamini inokosha kune Kusakwana kunotungamirira ku alopecia kana kurasikirwa kwebvudzi.

basa rekubereka: Vitamin A ivhitamini yakakosha pakuzvara uye yakakosha pakukura kwe fetus.

Chii chinonzi Vitamin A Food Sources?

Vitamin A inongowanikwa muzvokudya zvemhuka. Chikafu chikuru chekudya chiropa, mafuta echiropa chehove uye bhotela. Vitamin A inogona zvakare kutorwa kubva kune mamwe carotenoid antioxidants inowanikwa muzvirimwa. Izvi zvinozivikanwa pamwe chete seprovitamin A. Iyo inonyanya kushanda yeiyi, iyo yakawanda mumiriwo yakawanda yakadai semakaroti, kabichi uye sipinashi. beta carotened.

Mari Inokurudzirwa yeVitamin A

Tafura iri pazasi inoratidza inokurudzirwa kudya kwemazuva ese (RDI) yevhitamini A.

Chii chinonzi Vitamin A Deficiency?

Kushaikwa kweVitamin A hakuwanzo, asi vanodya miriwo vanogona kunge vari panjodzi nekuti vhitamini A inongowanikwa muzvikafu zvemhuka. Kunyange zvazvo provitamin A yakawanda mumichero nemiriwo yakawanda, haisi nguva dzose inoshandurwa kuva retinol, iyo inoshanda yevhitamini A. Kubudirira kweshanduko iyi kunoenderana nemajini evanhu.

Kushaikwa kwevhitamini A kuri kuwedzerawo mune dzimwe nyika dzichiri kusimukira umo kusiyana kwezvokudya kuri kushoma. Mupunga uye mbatatisi chena ndizvo zvakanyanya mukudya kwavo; Inowanikwa muhuwandu hwevanhu vasina kudya kwakakwana maererano nenyama, mafuta nemiriwo. Chiratidzo chinowanzoonekwa chekuperevedza kwekutanga kusaona kweusiku. Sezvo chirwere ichi chichienderera mberi, chinogona kutungamirira kune mamwe mamiriro ezvinhu akakomba, akadai;

ziso rakaoma: Kudzoreredza kwakanyanya kunogona kukonzera xerophthalmia, chimiro chinoratidzwa neziso rakaoma nekuda kwekuderedzwa kwemisodzi.

Upofu: Kushaikwa kwakanyanya kwevhitamini A kunogona kukonzera upofu hwakakwana. Kutaura zvazviri, ndechimwe chezvikonzero zvinodzivisika zvikuru zvoupofu munyika.

Kurasika bvudzi: Kana iwe usina vhitamini A, unogona kutanga kurasikirwa nevhudzi rako.

Matambudziko eganda: Kushaikwa kwevhitamini A kunokonzera mamiriro eganda anozivikanwa se hyperkeratosis.

kusashanda zvakanaka kwekudzivirira muviri: Kushaikwa kwevhitamini A kana kushomeka kunoita kuti vanhu vatange kutapukirwa.

Chii chinonzi Vitamin A Excess?

Kuwedzeredza kwevhitamini A kunotungamira kumamiriro akashata anozivikanwa se hypervitaminosis A. Ichi chiitiko chisingawanzoitiki asi chinogona kuva nemigumisiro yakakomba yehutano. Zvikonzero zvikuru ndezvekuti chiropa kana hove mafuta echiropa ekuwedzera ane huwandu hwakawandisa hwevhitamini A. Kusiyana neizvi, kudya kwakanyanya kweprovitamin A hakukonzeri hypervitaminosis.

Zviratidzo zvikuru nemigumisiro yechepfu kuneta, musoroIzvi zvinosanganisira kushatirwa, kurwadziwa nemudumbu, kurwadza kwemajoini, kutadza kudya, kurutsa, kusaona zvakanaka, matambudziko eganda, uye kuzvimba kwemuromo nemaziso. Inogonawo kutungamirira kukukuvara kwechiropa, kurasikirwa kwemapfupa, uye kurasikirwa kwebvudzi. Mune mishonga yakanyanyisa, vitamini A inogona kuuraya.

Zvinokurudzirwa kuti vanhu vakuru vasapfuure muganho wepamusoro wekutora we10.000 IU (900 mcg) pazuva. Huwandu hwepamusoro kana 300.000 IU (900 mg) hunogona kukonzera acute hypervitaminosis A muvakuru. Vana vanogona kusangana nemigumisiro inokuvadza muhuwandu hwakaderera zvikuru. 

Kushivirira kwomunhu kunosiyana zvikuru. Vana nevanhu vane zvirwere zvechiropa zvakaita sechirrhosis nehepatitis vari panjodzi huru uye vanoda kuchengetedzwa kwakawedzerwa. Vakadzi vane pamuviri vanofanirawo kungwarira sezvo kuwandisa kwevhitamini A kunogona kukuvadza chibereko. Mishonga yakaderera se25.000 IU pazuva inogona kukonzera hurema hwekuzvarwa.

Ndezvipi Zvakanakira Vitamin A Zvekuwedzera?

Nepo ma supplements anobatsira kune avo vanotambura nekushomeka kwevhitamini, vanhu vazhinji vanowana vhitamini A yakakwana kubva mukudya kwavo uye havadi kutora ma supplements.

Asi zvidzidzo zvinodzorwa zvinoratidza kuti vhitamini A yekuwedzera inogona kubatsira vamwe vanhu, kunyangwe kudya kwavo kuchizadzisa zvinodiwa.

Semuenzaniso, mishonga yevhitamini A inogona kubatsira kurapa gwirikwiti muvana. Inodzivirira kubva kumabayo ane gwirikwiti uye inoderedza njodzi yerufu ne50-80%. Tsvagiridzo inoratidza kuti vhitamini A inodzvanya hutachiona hwegwirikwiti.

Vitamin D

neganda kana waiswa muchiedza chezuva. Vitamin D inogadzirwa. Iyo inozivikanwa nemhedzisiro yayo inobatsira pahutano hwemapfupa, uye mukushaikwa kwevhitamini D, muviri unova unobatwa zvakanyanya nekutyoka kwemapfupa.

Mhando dzeVitamin D

Vitamin D inozivikanwawo se calciferol uye inowanikwa mumhando mbiri huru:

• Vitamin D2 (ergoxykipherol): Inowanikwa muhowa nemimwe miti.
• Vhitamini D3 (cholecalciferol): Inowanikwa muzvokudya zvinogadzirwa nemhuka zvakadai semazai nemafuta ehove, uye inogadzirwa neganda kana yaiswa muchiedza chezuva.

Basa uye Basa reVitamin D

Vhitamini D ine mabasa akawanda uye mabasa, asi vashoma chete vanonyatsotsvakurudzwa. Izvi zvinosanganisira:

Bone health: Vitamin D inodzora kutenderera kwecalcium uye phosphorus, iyo inonyanya kukosha mamineral pakukura kwemapfupa uye kuchengetedza. Inowedzera kutorwa kwemaminerari aya kubva muchikafu.

kudzora immune system: Inogadzirisawo uye inosimbisa immune system basa.

Kamwe muropa, chiropa neitsvo zvinoshandura calciferol kuita calcitriol, iyo biologically inoshanda vhitamini D formula. Inogona zvakare kuchengetwa kuti ishandiswe gare gare muchimiro checalcidiol. Vitamin D3 inoshandura kuita calcitriol zvakanyanya kupfuura vhitamini D2.

Ndezvipi Zvikafu zveVitamin D?

Kana muviri wedu uchigara uchivhenekwa nezuva, ganda redu rinogona kuburitsa vhitamini D yese inodiwa. Zvisinei, vanhu vakawanda vanopedza nguva shoma vari muzuva kana kuti vanobuda panze nemafuta anodzivirira zuva. Kudzivirirwa kubva mumwaranzi yezuva kwakakosha, asi kunoderedza huwandu hwevhitamini D ganda redu rinoburitsa.

Nekuda kweizvozvo, vanhu vanowanzo takura pakudya kwavo kuti vawane vhitamini D yakakwana. Zvokudya zvakati wandei zvine vhitamini D. Zvokudya zvakanakisisa ihove dzine mafuta nemafuta ehove, asi howa dzinoratidzwa nechiedza che ultraviolet dzinewo huwandu hwakawanda hwevhitamini iyi. Mukuwedzera, vitamini D inowanzowedzerwa kune zvigadzirwa zvemukaka uye margarine.

Yakakurudzirwa Mari yeVitamin D

Tafura iri pazasi inoratidza inokurudzirwa kudya kwemazuva ese (RDI) uye yepamusoro muganho (UI) yevhitamini D. Values ​​yakanyorwa neasterisk inokwana kudya (AI) sezvo pasina RDI yevacheche. AI yakafanana neRDI asi zvichibva pane humbowo husina simba.

Chii chinonzi Vitamin D Kushaya?

Kushaikwa kwakanyanya kwevhitamini D hakuwanzo, asi chimiro chakapfava chekushaikwa kwevhitamini D kana kusakwana kwakajairika pakati pekugara muchipatara uye vakwegura. Zvinhu zvine njodzi yekushaikwa iruvara rweganda rakasviba, kuchembera, kufutisa, kushomeka kwezuva uye zvirwere zvinokanganisa kunyura kwemafuta.

Migumisiro inonyanya kuzivikanwa yekushayikwa kwevhitamini D inosanganisira mapfupa akapfava, mhasuru dzisina simba, uye njodzi yakawedzera yekutyoka kwemapfupa. Ichi chirwere chinonzi osteomalacia muvakuru uye rickets muvana. 

Vitamin D kushomeka, kushomeka kwekudzivirira muviri, kutapukira uye autoimmune zvirwereZvinokonzerawo kuwedzera kunzwa. Zvimwe zviratidzo zvekushaya simba zvinogona kusanganisira kuneta, kuora mwoyo, kurasikirwa nebvudzi, uye kupora maronda.

Observational studies inobatanidza yakaderera vhitamini D mazinga kana kushomeka kune yakawedzera njodzi yekufa negomarara uye njodzi yakawedzera yekurwadziwa kwemoyo.

Chii chinonzi Vitamin D Excess?

Vitamin D toxicity haiwanzo. Kupedza nguva yakawandisa muzuva hakukonzeri huturu hwevhitamini D, asi kutora huwandu hwakawanda hwezvekuwedzera kunogona kukukuvadza. Mhedzisiro huru ye toxicity hypercalcemiaIcho chimiro chinoratidzwa nehuwandu hwakawanda hwe calcium muropa.

Zviratidzo zvinosanganisira kutemwa nemusoro, kusvotwa, kurasikirwa nechido chekudya, kuonda, kuneta, kukuvara kweitsvo nemwoyo, BP, uye kukanganiswa kwefetus. Vakuru vanowanzorairwa kuti vasapfuure muganho wepamusoro wekutora kwavo vitamin D kwe4000 IU pazuva.

Zviyero zvepamusoro kubva ku40,000-100,000 IU (1,000-2,500 mcg) pazuva zvinogona kukonzera zviratidzo zvehupfu muvakuru kana zvichitorwa zuva nezuva kwemwedzi mumwe kana miviri. Yeuka kuti kunyange madosi mashoma anogona kukuvadza vana vadiki.

Ndeapi Mabhenefiti eVitamin D Zvekuwedzera?

Kune vanhu vanopedza nguva shoma vari muzuva uye vasingadyi hove dzine mafuta kana chiropa, vhitamini D yekuwedzera inogona kubatsira zvakanyanya. Kutora ma supplements nguva dzose kunogona kuderedza njodzi yezvirwere zvekufema.

Vitamin E

ine simba antioxidant Vitamin Einodzivirira masero kubva mukuchembera nguva isati yakwana uye kukuvadzwa nemahara radicals.

Mhando dzeVitamin E

Vitamin E imhuri yema antioxidants masere ane chimiro chakafanana uye akakamurwa kuita mapoka maviri:

Tocopherols: Alpha-tocopherol, beta-tocopherol, gamma-tocopherol uye delta-tocopherol.

Tococryenols: Alpha-tocotrienol, beta-tocotrienol, gamma-tocotrienol uye delta-tocotrienol.

Alpha-tocopherol ndiyo inowanzozivikanwa yevhitamini E. Izvi zvinoumba inenge 90% yevhitamini E.

Basa uye Basa reVitamin E

Basa guru revhitamini E nderekuita se antioxidant, kudzivirira oxidative kusagadzikana uye kuchengetedza mafuta acids mumasero membranes kubva kune mahara radicals. Izvi antioxidant zvinhu zvinosanganisira vhitamini C, vhitamini B3, uye selenium yakafumiswa nezvimwe zvinovaka muviri. Muhuwandu hwakawanda, vitamini E inoderedza kukwanisa kweropa kuvhara.

Ndezvipi Zvikafu zveVitamin E?

Iyo yakapfuma yekudya masosi evhitamini E mamwe mafuta emiriwo, mhodzi uye nzungu. yekotapeyaHove dzine mafuta nemafuta ehove zvimwe zvakapfuma.

Yakakurudzirwa Mari yeVitamin E

Tafura iri pazasi inoratidza kudyiwa kwevhitamini E uye inoshiviririka yekumusoro muganho. Hunhu hwakamakwa neasterisk hwakakwana sezvo pasina RDI kukosha kune vacheche.

 Chii chinonzi Vitamin E Deficiency?

Kushaikwa kweVitamin E hakuwanzo kuwanikwa muvanhu vane hutano. Zvinowanzoitika muzvirwere zvinokanganisa kubatwa kwemafuta kana vhitamini E kubva pakudya, senge cystic fibrosis uye chirwere chechiropa.

Zviratidzo zvekushaikwa kwevhitamini E zvinosanganisira kushaya simba kwetsandanyama, kutadza kufamba, kudedera, matambudziko ekuona, kushaya simba kwekudzivirira muviri, uye kuneta.

Kushaikwa kwakakomba, kwenguva refu kunogona kukonzera kuperevedza kweropa, hosha yemwoyo, zvinetso zvakakomba zvetsinga, upofu, kupererwa nezano rose, kusasimba kwendangariro, uye kusakwanisa kudzora zvizere kufamba kwomuviri.

Chii chinonzi Vitamin E Toxicity?

Kuwedzeredza kwevhitamini E kwakaoma kuwana kubva kune zvakasikwa zvekudya masosi. Mhosva dzehuchetura dzakataurwa mushure mekunge vanhu vatora huwandu hwakanyanya hwekuwedzera. Zvakadaro, kana ichienzaniswa nevhitamini A uye D, kuwandisa kwevhitamini E kunoratidzika kunge kusingakuvadzi.

Inogona kuva nemigumisiro yeropa-yakaonda, inopesana nemigumisiro yevhitamini K uye kukonzera kubuda ropa kwakanyanyisa. Nokudaro, vanhu vanotora mishonga inoderedza ropa havafaniri kutora yakawanda yevhitamini E.

Pamusoro pezvo, pamadosi akakwira pamusoro pe1000mg pazuva, vhitamini E inogona kunge ine prooxidant mhedzisiro. Kureva, zvinogona kukonzera oxidative kusagadzikana, kuita zvinopesana neiyo antioxidant.

Mabhenefiti uye Njodzi dzeYakakwira Vitamin E Kudya kana Zvekuwedzera

Vitamin E kubva kuhuwandu hwekudya kana kuwedzera kunopa huwandu hwemabhenefiti. Imwe mhando yevhitamini E, gamma-tocopherol, inogona kuwedzera BP nekuwedzera kuwedzera kwetsinga dzeropa, zvichigona kuderedza BP uye njodzi yehosha yemwoyo.

Gamma-tocopherol yekuwedzera inewo kuonda kweropa pamwe nekudzikisa "yakaipa" LDL cholesterol mazinga. Kusiyana neizvi, zvimwe zvidzidzo zvinoratidza kuti vhitamini E yakawanda yekuwedzera inogona kukuvadza kunyange kana isingaratidzi zviratidzo zvehuturu.

Semuenzaniso, ongororo dzekutarisa dzinoratidza kuti kutora vhitamini E yekuwedzera kwakabatana nenjodzi yakawedzera yekenza yeprostate uye kufa kubva kune zvese zvikonzero.

Tichifunga zvingangove zvakashata zvinokonzerwa nevhitamini E zvinowedzera, hazvigone kukurudzirwa panguva ino. Zvidzidzo zvemhando yepamusoro zvinodiwa pasati paitwa mhedziso dzakasimba pamusoro pekuchengetedzeka kwenguva refu kweizvi zvinowedzera.

Vitamin K

vitamini K Inoita basa rinokosha mukugadzirisa ropa. Pasina iyo, njodzi yekubuda ropa ichaguma nerufu.

Ndedzipi Mhando dzeVitamin K?

Vitamin K iboka remafuta-anonyungudika makomisheni akakamurwa kuita mapoka makuru maviri.

Vitamin K1 (phylloquinone): Inowanikwa muzvikafu zvinogadzirwa nezvirimwa, phylloquinone ndiyo nzira huru yevhitamini K mukudya.

Vitamin K2 (menaquinone): Iyi fomu yevhitamini K inowanikwa muzvikafu zvemhuka uye zvakaviriswa zvigadzirwa zvesoya. Vitamin K2 Iyo zvakare inogadzirwa nehuturu bhakitiriya mukoloni.

Pamusoro pezvo, kune angangoita matatu ekugadzira mafomu evhitamini K3. Izvi zvinozivikanwa sevhitamini K3 (menadione), vhitamini K4 (menadiol diacetate) uye vhitamini K5.

Basa uye Basa reVitamin K

Vitamin K inobata basa rakakosha muropa coagulation. Asi vhitamini K ine mamwe mabasa, anosanganisira kusimudzira hutano hwemapfupa uye kudzivirira calcification yetsinga dzeropa, zvinogona kuderedza njodzi yechirwere chemoyo.

Chii chinonzi Vitamin K Chikafu Chekudya?

Zvokudya zvakanakisa zvevhitamini K1 (phylloquinone) zvinosanganisira miriwo yemashizha egirinhi, nepo vhitamini K2 (menaquinone) inonyanya kuwanikwa muzvikafu zvemhuka uye zvigadzirwa zvesoya zvakaviriswa.

Kusiyana nephylloquinone, menaquinone inongowanikwa mune zvishoma mune mamwe mafuta akakwirira, emhuka-anobva kumhuka zvakadai sezai yolks, butter, uye chiropa.

Yakakurudzirwa Mari yeVitamin K

Tafura iri pazasi inoratidza kukwana kwakaringana (AI) kukosha kwevhitamini K. AI yakafanana neRDI, chiyero chemazuva ese chekudya chinofungidzirwa kuzadzisa zvinodiwa zve97.5% yevanhu, asi zvichibva pauchapupu husina simba kupfuura RDI.

Chii chinonzi Vitamin K Kushaya?

Kusiyana nevhitamini A uye D, vhitamini K haina kuchengetwa muhuwandu hwakakosha mumuviri. Naizvozvo, chikafu chisina vhitamini K chinogona kukonzera kushungurudza mamiriro.

Avo vasingakwanisi kugaya zvinobudirira uye avo vane matambudziko ekunyura mafuta vari panjodzi huru yekuva nekushomeka kwevhitamini K. Izvi, chirwere chechiliackusanganisira avo vanotambura nechirwere chechirwere chechirwere uye cystic fibrosis.

Kushandiswa kwe-broad-spectrum antibiotics kunogona kuwedzera kushomeka pamwe chete nedosi yakanyanya yevhitamini A, iyo inoderedza kubatwa kwevhitamini K. Mega doses yevhitamini E inogonawo kukanganisa mhedzisiro yevhitamini K pakuvhara ropa.

Pasina vhitamini K, ropa harivharike, uye kunyange ronda diki rinogona kukonzera kubuda ropa kusingamisiki. Sezvineiwo, kushomeka kwevhitamini K kushoma, sezvo muviri uchingoda zvishoma kuti uve nechokwadi chekugwamba kweropa. Yakaderera vhitamini K mazinga akabatanidzwawo nekuderera kwefupa density uye yakawedzera njodzi yekutyoka muvakadzi.

Chii chinonzi Vitamin K Toxicity?

zvimwe mafuta soluble mavitaminiZviratidzo zvehupfu zvemhando dzemhando dzevhitamini K hazvizivikanwe. Nekuda kweizvozvo, masayendisiti haana kukwanisa kumisa chiyero chepamusoro chekudya chevhitamini K. Zvimwe zvidzidzo zvinodiwa.

Kusiyana neizvi, vhitamini K yakagadzirwa inozivikanwa se menadione kana vhitamini K3 inogona kuve nemhedzisiro yakaipa kana ichidyiwa muhuwandu hwakawanda.

Mabhenefiti eVitamin K Supplements

Zvidzidzo zvishoma zvinodzorwa muvanhu Vitamin K zvinowedzeraakaongorora mhedzisiro ye Mune zvidzidzo izvi, zvakasarudzwa kuti vitamini K zvinowedzera - vitamini K1 uye vitamini K2 - zvinogona kuderedza kurasikirwa kwepfupa uye ngozi yekuputsika kwemapfupa. Pamusoro pezvo, kutora 45-90mg yevhitamini K2 yekuwedzera zuva nezuva kwakavandudza kupona kwevarwere vane cancer yechiropa.

Observational zvidzidzo zvinoratidza kuti kudya kwakanyanya kwevhitamini K2 kunogona kuderedza njodzi yechirwere chemoyo. Zvisinei, humbowo hunobva kuzvidzidzo zvinodzorwa hushoma. Pakupedzisira, vitamini K0.5 zvinowedzera zvinotorwa pa 1 mg zuva nezuva kwemakore matatu zvakabatanidzwa nevarume vakuru. insulin kurambayakaderedza kukura kwemushonga kana ichienzaniswa ne placebo. Hapana musiyano wakakosha wakawanikwa muvakadzi.

Semagumo;

mafuta soluble Pane mavhitaminzi mana makuru: Mavhitamini A, D, E uye K. Izvi zvakakosha kune hutano uye zvine zvakakosha zvemuviri. Kunze kwevhitamini D, yakawanda inowanikwa mumiti, mbeu, miriwo, hove uye mazai, uye iwe unogona kuwana yakawanda kubva pakudya kudya kwakakwana.

Aya mavhithamini akawanda muzvokudya zvine mafuta, uye kutora kwavo kunogona kuwedzerwa nekuwedzera mafuta mukudya. Kunyangwe iwe usingawanzo kuda kutora vhitamini A, E, uye K zvinowedzera, zvakakosha kutora vhitamini D zvinowedzera.