Kev zoo nkauj thiab noj qab haus huv muaj nuj nqi thiab cov peev txheej ntawm ntau cov vitamins

Cov vitamins yog cov chav kawm ntau ntawm cov as-ham uas yeej tseem ceeb rau kev tswj hwm cov haujlwm ib txwm los ntawm tib neeg lub cev. Lawv yog ib feem ntawm ntau cov enzymes uas ua lub luag haujlwm tseem ceeb hauv kev hloov khoom siv cov khoom hauv lub cev. Txawm hais tias tib neeg lub cev' s xav tau rau cov vitamins muaj tsawg, cov nyhuv loj heev. Thaum muab cov vitamins hauv lub cev tsis txaus, nws yuav ua teeb meem rau lub cev' s metabolism, ua rau muaj teeb meem rau kev ua haujlwm ntawm daim tawv nqaij. Cov vitamins ntau muaj lawv qhov kev cuam tshuam tshwj xeeb hauv kev zoo nkauj, kev tu tawv nqaij thiab kev saib xyuas kev noj qab haus huv. Hauv qab no yog kev qhia txog ntau cov vitamins thiab kev zoo nkauj ntawm daim tawv nqaij.

Nco tseg 1: Qhov xav tau noj nyob rau txhua hnub yog hais txog tus nqi uas yuav tsum muaj los ua cov haujlwm ib txwm muaj nyob hauv lub neej. Yog tias muaj qhov tsis txaus lossis xav tau tshwj xeeb, xav tau cov tshuaj ntxiv.

Nco tseg 2: Vim tias cov dej-soluble vitamins sai dhau los ntawm lub cev, lom sai sai tsis tshua muaj tshwm sim, thaum cov vitamins tsis muaj rog (A, D, E, K) tuaj yeem ua rau lom ntau ntxiv.

1. Vitamin A, roj-soluble

Lub luag haujlwm tseem ceeb: tswj cov metabolism hauv ntawm epidermis thiab stratum corneum, thiab muaj qee yam los tiv thaiv kev laus thiab wrinkle-tshem tawm cov nyhuv; pab ua kom daim tawv nqaij mos thiab tawv muag, ua kom tawv nqaij du thiab muag thiab tiv thaiv kom tawv nqaij tawv (zoo rau lub qhov muag).

Cov zaub mov tseem ceeb: tsiaj nplooj siab, khoom noj siv mis, ntses, qe, thiab lwm yam.; carrots, qos yaj ywm qab zib, persimmons thiab lwm yam txiv hmab txiv ntoo thiab zaub tsaus.

Pom zoo kom noj txhua hnub: 0.8 mg

Kev phiv ntau dhau los ntawm kev noj haus ntau dhau: Kev noj ib zaug ntau dhau tuaj yeem ua rau tsaug zog, mob taub hau, ntuav thiab tawv nqaij qhuav; lub sijhawm ntev mus ntev tuaj yeem ua rau cov pob txha thiab kev sib koom ua ke, ploj, tsis qab los, xeev ntuav thiab ntuav, thiab poob phaus.

Carotene yog tsim los ntawm kev sib txuas ntawm ob cov vitamins A lwg me me, uas yuav muab faib ua ib qho qauv ntawm cov vitamin A hauv lub cev kom ua tiav lub luag haujlwm ntawm cov vitamins A ntxiv. Yog li kev txhawb nqa cov carotene thiab carotenoids tuaj yeem ntxiv cov tshuaj vitamin A, thiab tsis muaj tshuaj lom.

2. Vitamin B1 (thiamine, tseem hu ua anti-beriberi vitamin), dej-soluble

Lub luag haujlwm tseem ceeb: tiv thaiv seborrheic dermatitis thiab eczema, txhim kho kev noj qab haus huv ntawm daim tawv nqaij

Cov zaub mov tseem ceeb: khaub noom taum pauv, taum pauv, poov xab, txiv hmab txiv ntoo qhuav, txiv hmab txiv ntoo tawv, tsiaj siab, qe, nqaij rog, mis, zaub thiab txiv hmab txiv ntoo

Pom zoo kom noj txhua hnub: 1.2 ～ 1.5 mg

Kev phiv ntau dhau los ntawm kev noj haus ntau dhau: Noj haus ntev mus ntev tuaj yeem ua rau mob taub hau, mob daj, tsis xis nyob, arrhythmia, edema thiab neurasthenia.

3. Vitamin B2 (riboflavin), dej-soluble

Lub luag haujlwm tseem ceeb: Cov tawv nqaij tawm tsam lub hnub tiv thaiv thiab txhawb kev tsim ntawm tes

Cov zaub mov tseem ceeb: viscera, nkaub qe, mis

Pom zoo kom noj txhua hnub: 1.2 ～ 1.5 mg

Kev phiv los ntawm kev noj haus ntau dhau: noj haus ntev ntev yuav ua rau khaus, loog, hlawv, thiab tingling

4. Vitamin B3 (niacin), dej-soluble

Lub luag haujlwm tseem ceeb: inhibit qhov hloov ntawm daim tawv nqaij melanin (zoo tshuaj ntxuav dawb), tiv thaiv daim tawv nqaij ua kom tawv nqaij, tiv thaiv kev ua xua khaus tawv nqaij; pab rov tsim cov roj lossis tawv nqaij puas; txo cov hnub ci dermatitis; nce cov tawv nqaij noo cov ntsiab lus; ua kom tawv nqaij Ua haujlwm Ntau ntxiv thiab cov ntsiab lus ntawm ceramide ntau ntxiv.

Cov zaub mov tseem ceeb: zaub ntsuab pom zaub, mis, taum pauv, hmoov txhuv tsis tuaj yeem, pob kws, taum pauv, txiv laum huab xeeb, txiv ntoo, zib ntab, nqaij ntshiv, tsiaj tawm, thiab lwm yam.

Pom zoo kom noj txhua hnub: 12-15 mg

Cov kev mob tshwm sim ntawm kev haus dej ntau dhau: noj haus ntev mus ntev tuaj yeem ua rau vasodilation, muaj peev xwm tingling, raws plab, xeev siab, ntuav, thiab kab mob siab ntev.

5. Vitamin B5 (pantothenic acid), dej-soluble

Lub luag haujlwm tseem ceeb: Kev siv sab nraud tuaj yeem txhim kho thiab txhim kho daim tawv nqaij tawv txoj haujlwm kom zoo dua qub thiab txhim kho cov tawv nqaij' s tsis kam mus surfactants; nws muaj qee qhov teebmeem hauv kev kho cov tawv nqaij ua pob thiab txhim kho kev ua xua ntawm daim tawv nqaij.

Cov khoom noj tseem ceeb: nqaij, zaub mov tsis tau ua pob, malt thiab xua, tsiaj ob lub raum thiab lub siab, zaub ntsuab pom, brew'

Pom zoo kom noj txhua hnub: 4-7 mg

Kev phiv los ntawm kev noj ntau dhau: Yuav ua rau mob plab me tsis xis nyob thiab zawv plab.

6. Vitamin B6, dej-soluble

Lub luag haujlwm tseem ceeb: Txhawb cov metabolism ntawm cov amino acids ua kom daim tawv nqaij noj qab haus huv, txhawb kev loj hlob ntawm epithelial hlwb, tuaj yeem siv los tiv thaiv daim tawv nqaij ua pob, ua pob, khaus, tshav kub, antipruritus thiab suntan, thiab tseem tuaj yeem siv los tiv thaiv seborrheic tawv nqaij tawv nqaij, dav dav. Pob txuv, qhuav seborrheic dermatitis, eczema, thiab tawv nqaij hloov.

Cov zaub mov tseem ceeb: nqaij, mis, qe qe, ntses, nplej pob kws, nplej, txhuv tag nrho, taum pauv

Pom zoo kom noj txhua hnub: 1.2-1.5 mg

Kev phiv los ntawm kev noj haus ntau dhau: Siv sijhawm ntev heev tuaj yeem ua rau mob hlwb, xws li loog ntawm txhais tes thiab ko taw thiab cov leeg tsis muaj zog.

7. Vitamin B12 (anti-pernicious anemia vitamin, tseem hu ua cobalamin), dej-soluble

Lub luag haujlwm tseem ceeb: pab kom tawv nqaij noj qab haus huv, khaws daim tawv nqaij elasticity thiab luster

Cov zaub mov tseem ceeb: tsiaj nqaj, nqaij, qwj ntses, qe, zaub mov muaj rog, mis thiab zaub mov

Pom zoo kom noj txhua hnub: 2.4 micrograms

Kev phiv los ntawm kev noj haus ntau dhau: noj haus ntev ntev yuav ua rau hawb pob, urticaria, eczema thiab lwm yam kev tsis haum tshuaj

Cov vitamins B ua si lub luag haujlwm tseem ceeb hauv kev neurodevelopment ntawm tus me nyuam hauv plab. Qhov tsis txaus tuaj yeem tuaj yeem ua rau neurodevelopmental retardation thiab lub hlwb qhov ua tsis taus ntawm cov me nyuam hauv plab. Yog li cov poj niam cev xeeb tub yuav tsum tau them nyiaj tshwj xeeb kom tsis txhob tu ncua!

8. Vitamin C (ascorbic acid), dej-soluble

Lub luag haujlwm tseem ceeb: Los tiv thaiv oxidation thiab los tiv thaiv kev laus, txhim kho collagen proliferation, nce daim tawv nqaij pob tshab, tiv thaiv tawv nqaij thiab tiv thaiv wrinkle; dilute thiab txo cov melanin deposition, nrog cov nyhuv ntxuav hniav dawb. Txij li ib qho ntawm cov kev pabcuam tseem ceeb ntawm lub cev yog collagen, thiab VC yog ze ze rau kev sib txuas ntawm collagen, qhov tsis muaj VC tuaj yeem ua rau cov teeb meem cuam tshuam txog qhov tsis muaj collagen; kev tsis tshua muaj VC ua rau scurvy (qhov no yog vim li cas nws thiaj hu ua Ascorbic acid)

Cov zaub mov tseem ceeb: cov zaub tshiab xws li zaub ntsuab, leeks, spinach, kua txob, thiab lwm yam, cov txiv ntoo tshiab xws li txiv kab ntxwv, hnub tim liab, hawthorn, kiwi, thiab lwm yam.

Pom zoo kom noj txhua hnub: txog 100 mg. Yog tias xav tau txhawm rau ntxuav hniav dawb, nws tuaj yeem raug nce ntxiv txog 200mg-400mg.

Kev phiv los ntawm kev noj ntau dhau: kev noj haus ntev ntev yuav ua rau mob plab thiab lub plab zom mov, cuam tshuam rau kev tsim cov qe ntshav liab, ua kom lub cev tsis muaj zog, qaug zog, thiab txo kev tiv thaiv.

9. Vitamin D, roj-soluble

Lub luag haujlwm tseem ceeb: Txhawb cov tawv nqaij metabolism thiab txhim kho kev ua kom zoo rau daim tawv nqaij thiab ua pob. Noj tshuaj vitamin D tuaj yeem tiv thaiv qhov tsim ntawm daim tawv nqaij erythema. VD yog lub luag haujlwm tseem ceeb hauv kev nqus thiab siv cov calcium. Kev tiv thaiv tsis tau zoo nyob rau thaum yau yuav ua rau rickets. Xyoo tsis ntev los no, nws tau tshaj tawm tias VD kuj tseem tuaj yeem cuam tshuam txog kev mob plawv.

Cov khoom siv tseem ceeb: cov khoom siv exogenous xws li ntses, daim siab, qe, mis nyuj, cov khoom siv endogenous xa mus rau cov tawv nqaij ua ke los ntawm UV irradiation.

Pom zoo kom noj txhua hnub: 5-10 micrograms

Kev phiv los ntawm kev noj haus ntau dhau: noj haus ntev ntev yuav ua rau qhov muag, khaus tawv nqaij, tsis nco qab, ntuav, ntuav, mob leeg, nkees, thiab lwm yam.

10. Vitamin E (tocopherol), roj-soluble

Lub ntsiab muaj nuj nqi: los tiv thaiv oxidation. Txhim khu tawv nqaij' s lub ntsej muag moisturizing, tswj cov tawv nqaij elasticity, tiv thaiv oxidation, tiv thaiv kev laus ua ntej ntawm daim tawv nqaij; zoo tiv thaiv cov tawv nqaij ua kom muaj zog los ntawm lub caij ntuj sov tiv thaiv tshav ntuj, tiv thaiv ua kom tawv ncauj, hlawv, thiab lwm yam.

Cov zaub mov tseem ceeb: hom qoob mog nplej roj, noob paj noob hlis, almonds, asparagus, zaub ntsuab pom, butter, qe qe, noob txiv thiab taum

Pom zoo kom noj txhua hnub: txog 14 mg

Kev phiv los ntawm kev noj haus ntau dhau: kev siv lub sij hawm ntev ntev ntawm kev noj tshuaj loj tuaj yeem ua rau platelet aggregation thiab thrombosis. Nws kuj tseem tuaj yeem ua rau mob plab zom mov, kiv taub hau, thiab pom kev plooj plooj. Cov poj niam tuaj yeem ua rau mob menorrhagia lossis kev mob plab.

11. Vitamin K1, rog-soluble

Lub luag haujlwm tseem ceeb: VK cuam tshuam txog ntshav coagulation muaj nuj nqi. Tsis muaj VK tuaj yeem ua rau lub zog tsis zoo thiab yooj yim los ntshav. Kev sib xyaw ua ke ntawm vitamin K1 thiab vitamin A tuaj yeem txhim kho tsaus voj voog los ntawm kev qaug zog

Cov zaub mov tseem ceeb: zaub ntsuab pom xws li spinach, zaub qhwv, nqaij, qe, mis nyuj, mob siab, thiab lwm yam.

Pom zoo kom noj txhua hnub: 70-140 micrograms

Kev phiv los ntawm kev noj ntau dhau: Qhov yuav tsum tau ua yog tsawg heev, thiab qhov tshwm sim hyperplasia yog tsawg. Nws raug tshaj tawm tias kev noj haus ntau tshaj yuav ua rau cov ntshav txhaws.

Kev nquag thiab noj zaub mov zoo tuaj yeem txhawb nqa kom tawv nqaij noj qab haus huv thiab zoo nkauj. Tsuav tias kev noj zaub mov yog qhov muaj txiaj ntsig thiab kev noj zaub mov zoo, tsis tas yuav ntxiv cov vitamins. Txawm li cas los xij, nws yuav tsum tseem pom tau tias nrog txoj kev loj hlob ntawm ua kom zoo zoo ntawm cov carbohydrates, niaj hnub no tib neeg kev noj zaub mov tau ntau zuj zus, thiab muaj kev noj tsis tau zoo ntawm ntxhib, txiv hmab txiv ntoo thiab zaub, thiab VC, VB thiab VA tsis muaj txhij txhua ntawm ntau cov neeg kev noj haus Cov. Yog li no, Qee tus neeg no yuav tsum txiav txim siab noj tshuaj pab txhawb rau.

Ntau cov tshuaj pleev ib ce tam sim no muaj cov vitamins, ua tag nrho siv cov txiaj ntsig kev zoo nkauj ntawm cov vitamins. Peb tuaj yeem siv qee cov khoom siv tawv nqaij ua kom tawv nqaij ntxiv rau kev noj qab haus huv, tab sis peb yuav tsum tsis txhob tso siab ntau dhau ntawm cov tshuaj pleev ib ce thiab tsis quav ntsej lub luag haujlwm tseem ceeb ntawm kev noj zaub mov zoo.