Yeyiphi vitamin kwi ubisi njani luncedo?

Milk - ulwelo emhlophe eveliswe yi amadlala mammary ezincancisayo (kubandakanywa abantu), nto leyo iveliswa ukondla inzala, de kube ulungele ukutya ukutya okuqinileyo.

Ubisi iqulethe izondlo ezininzi ezibalulekileyo kwaye zinika iinkonzo zempilo. Calcium, umzekelo, nqanda kwamathambo. Akukho mntu uthi nesibakala sokuba umntwana ufumana iivithamini eziyimfuneko ngexesha ukondla ngobisi lwebele. Ziziphi izondlo iqulethe ubisi lwenkomo? Ingaba bonke kuyimfuneko?

Kubalulekile ukuphawula ukuba abanye abantu abakwazi nokugaya lactose (iswekile elubisini), emva kokuba lwalunyulwa. Oku kungenxa yokuba umzimba akusekho uvelisa isixa ezaneleyo enzyme eyaziwa ngokuba yelactose. Kuyimfuneko ukuba ukwetyisa eyiyo ubisi. Ukuba nobandlululo ayikho into ekufaneleke ukuba siyicinge le mveliso, njengenxalenye rhoqo ekutyeni.

Yintoni mzimba esisityebi ngobisi?

Abantu abaninzi bayazibuza ukuba ubisi yimveliso luncedo. Impendulo kuso engagungqiyo. Milk - oko kukuthi isiselo okunesondlo emnandi. Inqanaba kwezinto ezahlukeneyo luncedo ngazo liphezulu kakhulu, kunye isixa elincinane ngokwentelekiso calories.

Le mveliso okuvuselelayo ingasetyenziswa njengesiseko ezinye iziselo, ingakumbi ikofu okanye itshokolethi ashushu. Ubisi nalo nto enkulu puddings, izithambiso kunye mousses, kwaye isoloko ifakiwe zokupheka isuphu, sauce kunye goods.

Benefits Health

Ubisi izondlo ukuba kubalulekile ukusebenza okuqhelekileyo umzimba, kuquka calcium, ivithamin D kunye potassium. Iingcali bacebisa ukuba abantu abadala kunye nabantwana abaneminyaka 9 nangaphezulu kudla servings ezintathu zobisi ngemini nganye. Phantsi isahlulo enye kuqikelelwa umthamo 250 ml kwitoti.

Yiyiphi vitamin ngobisi usoloko ekhona? Oku kubonakaliswa ukuba ubisi kunye neemveliso zobisi zinika izondlo eziyimfuneko zokuqinisa amathambo, ingakumbi calcium, ivithamin D, iiproteins, phosphorus, nemagnesium, potassium, vitamin B ₁₂ zinc. Le nyaniso kwaziwa kakuhle, kodwa ukusetyenziswa kwe-mveliso ayiphelelanga oku.

Ubisi wenkqubo yinxenye ebalulekileyo ukutya eyilelwe ukunciphisa uxinzelelo oluphezulu lwegazi. Ku angqiniweyo ngokwezenzululwazi ukuba ukutya eziquka iinxalenye ezintathu zobisi skim, iyogathi okanye itshizi, kwaye ukusuka servings-8 ukuya 10 iziqhamo kunye nemifuno ngosuku, lunciphisa ubungozi isifo sentliziyo kunye stroke.

Sugar idityaniswe kulowo-sifuba, non-amanqatha, kwakunye ukuba isiqulatho kuyehla ngamanqatha ubisi. Kwanobumnandi endalo imveliso luya kufikelelwa ngokusebenzisa iswekile yendalo (ikakhulu lactose) eziqulathwe kuyo.

Nakuba kunjalo, ukongeza yeswekile okanye ezinye fillers musa kuchaphazela iinxalenye luncedo le yesiselo. Ukubakho izondlo kwiimveliso ngobisi eliphekwe zazifana kwabo kokwemvelo. Ngoko ke, ukuba uzibuze ukuba iivithamini ezi ngobisi yinto enye okanye itshokolethi, impendulo icacile. Khemikhali Ukubunjwa imveliso ngokuphathelele izondlo ziya kuba efanayo, kuyimfuneko kuphela ukuqwalasela isiqulatho iswekile kunye nezinye nezongezelelo.

Yintoni vitamins?

Ziziphi iivithamini iqulethwe ngobisi njalo? Iqulethe uninzi ezi zihlanganisi luncedo kwimo yazo yendalo. Le iivithamini A fat-enyibilikayo, D, E no K ikakhulu amanqatha ubisi, apho K ekhoyo kwiimali zincinane. iivithamini B kwinxalenye zolwelo le yesiselo. Ukuvavanya imfuneko yokuba ezi izinto emzimbeni, kufuneka kuqondwe ukuba.

Iivithamini ezi organic ezisisiseko eziyimfuneko ekutyeni. Abaninzi kubo ukuba kuhlelwe ngokuzimeleyo (nangona kukho Yindibanisela microflora ethunjini). ekhona kule ubisi lolona Ngoko ke, yintoni vitamin na? Okokuqala, ukuba iikhompawundi ngamanqatha-enyibilikayo:

Vitamin A okanye retinol. Le into eziyimfuneko kwimisebenzi yomzimba eqhelekileyo. Ngamanye amaxesha, xa ubisi zingabonakala butterfat etyheli, apho kungenxa yokuba uguqulelo asezantsi ukusebenza β-carotene ukuya retinol. Ngenxa yesi sizathu kungcono ukuba uthenge isiselo. Kwamanye amazwe, ubisi ahlanganiswe vitamin A.

Vitamin D, nto leyo ebonisa umsebenzi omkhulu an antirakiticheskuyu ephilayo, abathatha inxaxheba ukutya ithambo, calcium kukufakwa ethunjini kunye nezinye kwizihlunu. Ubisi rhoqo bacebisa Ukongeza ivithamin D.

Vitamin E, okanye tocopherol - yinto antioxidant okhusela lipids. Ngobisi, iqulathe imali encinane.

Yimalini vitamin A elubisini?

Impendulo yalo mbuzo 'ukuba uhlobo vitamin kwi ubisi usoloko ekhona, "yi retinol. Ukusela iglasi yesiselo izihlandlo ezibini okanye ezithathu ngosuku, unako nokunyusa inani lokuthathwa kweqela lwakho compound ofunekayo, kwakunye nezinye izondlo.

A iglasi yobisi yonke iqulethe 112 micrograms ivithamini A. Oku 16 ekhulwini 700 micrograms, nto leyo ukuthathwa nsuku abafazi, yaye-12 ekhulwini le-900 - abantu. Enye iglasi yobisi 2 ekhulwini iqulethe 134 microgram 1 ekhulwini - 142. Le mali inkulu vitamin A, ungafumana ubisi skim equlethe micrograms 149 indebe zesiselo nganye.

Imisebenzi of Vitamin A

Akuba ebuyile, ebamkele impendulo yombuzo, yintoni na vitamin kakhulu ngobisi, kuyimfuneko ukwazi iipropati yalo encedayo. Yinto eyaziwayo ukuba retinol inceda ukugcina impilo amehlo akho amehlo, kodwa imiphumo yalo encedayo kwi umzimba alinganiselwe kangaka. Kwakhona ludlala indima ebalulekileyo ukuqinisekisa impilo entle yesikhumba sakho nezihlunu ethambileyo, kwakunye nokuxhasa ngamandla amathambo namazinyo. Umzimba ufuna umlinganiselo othile vitamin A, ukuba nokulungelelanisa iiseli ezimhlophe zegazi ezinceda zizifo ekulweni. Ngaphezu koko, retinol lisebenza njenge antioxidant. Oku kuthetha ukuba inceda ukukhusela iiseli zomzimba wakho ukusuka umonakalo kungabangela iingxaki zempilo enkenenkene (ezifana nesifo sentliziyo kunye nomhlaza).

Ngaphezu koko, ngobisi kwitoti nganye iqulathe malunga nama-20 ekhulwini ixabiso ngemihla ka ivithamin D, apho umzimba wakho kufuneka ngemihla. Kubantu abaninzi namhlanje, kukho ukunqongophala weli, ngoko ke kufuneka sibe malunga otya ngayo.

Yintoni ivithamin D?

Vitamin D i ngamanqatha vitamin emanzini. Oku kuthetha ukuba umzimba wakho inokuqokelelana esibindini kunye neeseli ezityebileyo, nto leyo inceda ukufunxeka calcium, oko kunceda ukomeleza izihlunu kwaye ixhasa inkqubo yomzimba yokuzikhusela. Ukungabi nako ukuhlangabezana neemfuno zakho zemihla ngemihla ichaphazela inqaba amathambo akho. Ngenxa yokuba yokuphuhlisa esaziwa ngokuba yamathambo (abantwana) kunye osteomalacia (abadala).

imithombo yendalo kunye neziphumo emzimbeni

Zimbalwa iimveliso eziqulathe ivithamin D ngohlobo yaso yendalo. ezinamafutha (sword, nesalmon kunye tuna) kunye iqanda sac aligcine kubungakanani mkhulu. Ukongezelela, oko ekhona yenkomo esibindini. Ekubeni ivithamin D ngamanqatha ezinyibilikayo yaye inokuqokelelana emzimbeni, amafutha ubisi equlethwe ngobisi yonke iqulethe eziliqela izinto, kuxhomekeke ekusetyenzisweni ukutya kwezilwanyana kunye neziphumo luncedo kwelanga.

Amazinga aphezulu ivithamin D ixhasa imveliso serotonin - yincindi ezinxulumene imo, ukutya kunye nokulala. Ukuswela le compound unxulunyaniswa sixinezelekile, chronic fatigue, kunye PMS. Ethetha ngendlela vitamin ngobisi usoloko ekhona, kuyimfuneko ukuba igama kweziyobisi. Ngaphezu koko, iimveliso zobisi kudla kuveliswa aphuculweyo Ukongeza ivithamin D.

izondlo ezongezelelweyo

Yintoni iivithamini e inkomo yobisi bafumanisa ngaphezu kwaba? Oku kwakhona i imali encinane vitamin _B2 okanye riboflavin, _B-12, beliqela bit - B ₆ (malunga 0.1 milligrams indebe nganye). Ezinye zezi zinto, ingakumbi A kunye riboflavin utshabalale xa zibethwa ekukhanyeni, ngoko ubisi lugcinwe kwizikhongozeli selubala, kuya kuba amanqanaba asezantsi izakhi-mzimba.

Enye iglasi 1, 2 ekhulwini okanye skim ubisi kukunika malunga wesithathu ukuba calcium, kufuneka kudla imini nganye (malunga 1,000 milligrams). Imali efanayo uphuza kusinika malunga 32 pesenti imithetho phosphorus, nto leyo endinga yonke imihla (700 milligrams). Phosphorus idityaniswe calcium ukwakha amathambo nokugcina inkqubo esempilweni skeletal.

Loluphi uhlobo ubisi kungcono ukukhetha?

Khetha ekhulwini 1 okanye ubisi skim, ngokuba ezi neenguqulelo amafutha ngaphantsi befumile kwe imveliso enye. Ukongeza, le ethululwayo uye nokubunjwa kwayo kancinane ngakumbi Vitamin A ngaphezu kwamanqatha, yaye oko kubandakanya inani elifanayo calcium, iphosphate kunye novithamini D. Buyisela amanzi ubisi xa usenza oatmeal okanye sebenzisa ngayo zokupheka endaweni yenkukhu lesuphu okanye yenkomo umhluzi.