Tusitala: Roger Morrison
Aso O Foafoaga: 28 Setema 2021
Faafouga Aso: 22 Okitopa 2024
Anonim
Najvažniji VITAMINI za ARTROZU KUKA! Spriječite oštećenja hrskavice, bolove, ukočenost...
Ata: Najvažniji VITAMINI za ARTROZU KUKA! Spriječite oštećenja hrskavice, bolove, ukočenost...

Anotusi

B vitamini, pei o le vitamini B1, B2, B3, B5, B6, B7, B9 ma le B12, e taua micronutrients mo le lelei faʻagaioiga o le metabolism, galue e pei o coenzymes e auai i le tali atu o nutrient catabolism, taʻitaʻia ai le gaosiaina o le malosi tatau o le faʻagaioiga o le tino.

A o latou le synthesize e le tino, nei vitamini tatau ona maua e ala i meaai, pei o aano o manu, fuamoa, susu ma susu oloa, cereals, fatu ma nisi fualaʻau, ma, pe a talafeagai, vitamini mafai foi ona maua mai i le faʻaaogaina o faʻaopoopoga. ., ua fautuaina faʻapitoa mo tina maʻitaga, vegetarian, ava malosi tagata poʻo ma soʻo se tulaga faʻafomaʻi o latou manaʻoga mo nei vitamini faʻateleina.

Vitamini B1 (Thiamine)

Vitamini B1 fesoasoani i metabolism, fesoasoani e faʻatonutonu tupe faʻaalu malosi. O le mea lea, o se taua vaega mo le tuputupu aʻe, tausia o se masani ai manaʻoga, lelei gaioiga o digestion ma le tausiga o maloloina neura.


Vitamini B1 mafai ona maua i meaai pei o puaa ate, offal, atoa fatu ma seleali puipuia. Vaʻai poʻo fea o meaʻai e mauoa i le vaitamini B1.

Vitamini B2 (Riboflavin)

Vitamini B2 fesoasoani i le gaosiga o le malosi mai vitamini ma suka mai meaai, e taua mo le tuputupu aʻe.

Meaʻai mauoa i le vailaʻau B2 o susu ma oloa gaosi mai susu, aano o manu, fualaʻau lanumeamata lanumeamata ma sereali ua faʻatamaoaina. Feiloaʻi ma isi meaʻai e mauoa ile vitamini B2.

Vitamini B3 (Niacin)

Vitamini B3 e nafa ma le liua gaʻo i le malosi i le tino, fesoasoani e susunu kalori. I se faʻaopopoga, e taua foi mo le metabolism o gaʻo o le gaʻo ma amino acid.

Meaʻai faʻaoaina i vitamini B3 o iʻa, palapala, aano ma fatu. Vaʻai isi faʻataʻitaʻiga o vailaʻau B3.

Vitamini B5 (Pantothenic acid)

O lenei vaitamini, e taua foi mo metabolism, e galue i le gaosiga o homone ma vailaʻau faʻapipiʻi ma e fesoʻotaʻi ma le tali a le tino ile faʻatiga.


Meaʻai o loʻo tele ai le aofaʻi ole vitamini B5 ile tuʻufaʻatasia o meaʻai o meaola ma meaʻai, fualaʻau, 'ulu, samani ma le fefete. Vaʻai nisi faʻataʻitaʻiga o meaʻai mauoa ile vitamini B5.

Vitamini B6 (Pyridoxine)

Vitamini B6 fesoasoani i le tino e gaosia ni vailaʻau, e gaosia ai le malosi mai polotini ma gaʻo ma suia ai le tryptophan i niacin. I se faʻaopopoga, o se aoga foi vaitamini mo metabolism ma tuputupu aʻe masani.

Vitamini B6 mafai ona maua i aano o manu, cereals, oats ma fualaʻau. Vaʻai nisi meaʻai ma vitamini B6.

Vitamini B7 (Biotin)

Vitamini B7 fesoasoani foi e faʻamalosia le metabolism galue ma o se sili taua vaega mo le soifua maloloina o le paʻu, lauulu ma fao, aua e fesoasoani i lona faʻamamaina ma faʻamalosia. I se faʻaopopoga, e fesoasoani foi e faʻatonutonu ai le glycemia i mataupu o le maʻisuka ituaiga 2, talu ai ona faʻalavelave i le faʻaaogaina o gaʻo.

Meaʻai e maua mai ai i lenei mea aoga o le ate, pulouaitu, nati, aano o manu ma tele fualaʻau. Vaai i isi meaai ma le biotin.


Vitamini B9 (Folic acid)

O le Vitamini B9 e faʻaosofia ai le gaosia o le toto ma sela e aveina le okesene i le tino, e puipuia ai le lelava ma le anemia. E taua foʻi le aoga o meaʻai mo le fetal atinaʻe, aua e taua mo le tuʻufaʻatasia o meaola oona.

Folic acid o loʻo i ai i meaʻai pei o lanumeamata lau laʻau, ate, povi, fatu, broccoli ma fefete.

Vitamini B12 (Cobalamin)

O lenei vaitamini e fesoasoani foi i le gaosiga o le toto ma le tausiga o le soifua maloloina o le neula, ma metotia, ma e taua tele mo le tuʻufaʻatasia o nucleic acid ma nucleoproteins, metabolism i neura sela ma folate ma mo le tuputupu aʻe.

O le Vitamini B12 o loʻo iai i meaʻai e tutupu mai i meaola, pei ole viscera, susu ma mea e gaosia mai le susu .. O le ate, fatugaʻo, susu ma mea e gaosi mai susu, aano ma fuamoa. Iloa atili meaʻai cobalamin.

Laulau ma meaai mauoa i vitamini B laʻasaga

O le siata o loʻo mulimuli mai o loʻo faʻaalia ai se aotelega o meaʻai e tele i vitamini B:

VitaminiMeaʻai mauoa ile B faigata
B1Suavai moli, pi, nati, pinati, figota o le sami, vine, falaoa papaʻe, pateta e leʻi faʻaseʻeina, faisua, araisa paʻepaʻe, samala, mago, povi, maukeni, yogurt ma le avoka.
B2Le fefete a Brewer, ate povi, moa ma le pipi, oat bran, almonds, fale sisi, fuamoa, sisi, figota, patani lau ma maukeni.
B3Le fefete a Brewer, aano o manufasi, oat bran, iʻa pei o mackerel, trout ma salmon, povi, maukeni, meaʻai o le sami, cashews, pistachios, puloua, nati, fuamoa, sisi, lentil, avoka ma tofu.
B5Sunflower fatu, pulou, sisi, samani, pinati, pistachio cashews, fuamoa, hazelnut, moa ma pipi, avoka, faisua, figota, yogurt, lentils, broccoli, maukeni, strawberries ma susu.
B6Faʻi, samani, pullet, pateta e leʻi faʻaaluina, hazelnut, shrimp, tomato juice, walnut, avocado, mango, sunflower fatu, meleniuma, sosi tamato, paprika, pinati ma lentil.
E7Pinati, hazelnuts, saito mago, almonds, oat bran, nati, fuamoa, pulou, cashews, chard, sisi, kāloti, samani, pateta suamalie, tamato, avoka, aniani, faʻi, papaya ma lettuce.
B9Brussels sprouts, pi, avocado, spinach, tofu, papaya, broccoli, tomato juice, almonds, white rice, beans, banana, mango, kiwi, moli, cauliflower ma meleni.
B12Povi ate, figota o le sami, faisua, moa ate, iʻa pei o le fusi, iʻa, samani ma tuna, povi, ula, yogurt, susu, sisi, fuamoa, aano o moa.

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