O a vitamini ma mea latou te faia
Anotusi
Vitamini o mea totoina o le tino manaʻomia le tino i ni aofaiga laiti, ia e taua mo le faʻagaioiga o le tino, talu ai e taua mo le tausiga o se soifua maloloina puipuia, lelei faʻagaioiga o le metabolism ma mo le tuputupu aʻe.
Ona o lona taua i le faʻatulafonoina o metabolic gaioiga, pe a o latou aʻafia i le le lava aofaʻi pe a fai o le tino e i ai ni le le lava vitamini, lenei mafai ona aumaia ogaoga faigata soifua maloloina, pei o le vaʻai, maso poʻo neura faʻafitauli.
A o le tino e le mafai ona synthesize vitamini, latou tatau ona faʻaaogaina e ala i meaai, e taua tele le 'ai i se paleni meaʻai, mauoa i fualaʻau ma eseese punaoa o polotini.
Faʻavasegaina o vaitamini
Vitamini mafai faʻavasegaina i gaʻo-soluble ma vai-soluble, fuafua i lo latou solubility, gaʻo po o le vai, faʻatulagaina.
Vitamini e mafai ona soli i le gaʻo
O vitamini e mafai ona fofo i le gaʻo e sili atu le mautu ma teteʻe atu i aʻafiaga o le faʻasusu, vevela, malamalama, acidity ma alkalinity, faʻatusatusa i vai-soluble mea. O a latou galuega, meaʻai o meaʻai ma mea e tutupu o lo latou le lava o loʻo lisi atu i le siata lenei:
Vitamini | Galuega tauave | Punavai | Taunuuga o le le atoatoa |
|---|---|---|---|
| A (retinol) | Faatumauina o se maloloina vaʻai Eseesega o sela epithelial | Ate, fuamoa moa, susu, kāloti, pateta suamalie, maukeni, aperoti, meleni, spinach ma broccoli | Tauaso po o tauaso po, faʻaʻi gugu, sinusitis, abscesses i taliga ma gutu, laumata matago |
| D (ergocalciferol ma cholecalciferol) | Faʻateleina le faʻaaogaina o le calcium sela Faʻaosofia le faia o sela ivi Faʻaitiitia le faʻamamaina o le calcium i le miaga | Susu, suauʻu ate ate, herring, sardines ma samani Malamalama o le la (e nafa ma le faʻagaina o le vailaʻau D) | Varus tulivae, valgus tulivae, cranial deformations, tetany i pepe, pepe ponaivi |
| E (tocopherol) | Antioxidant | Fualaʻau fualaʻau, atoa fatu, fualaʻau lanumeamata lanumeamata ma nati | Neurological faʻafitauli ma anemia i vave fanau pepe |
| K | Saofaga i le fausiaina o coagulation vaega Fesoasoani vitamini D synthesize se faʻatonutonu polotini i ponaivi | Broccoli, Brussels sprouts, kapisi ma spinach | Faʻalautelega taimi faʻaopoopo |
Vaai i sili atu vitamini-tamaoaiga meaai.
Vitamini e mafai ona fofo i le vai
O vai-e mafai ona faʻaola i le vai e mafai ona faʻavai i totonu o le vai ma e laʻititi le mautu nai lo vitamini e mafai ona gaʻo ile gaʻo. Lisi o loʻo mulimuli mai lisiina le vai-soluble vitamini, a latou meaʻai meaʻai ma faʻaiuga o le le lava i nei vitamini:
| Vitamini | Galuega tauave | Punavai | Taunuuga o le le atoatoa |
|---|---|---|---|
| C (ascorbic acid) | Faʻavaeina o Collagen Antioxidant Mitiia uʻamea | Fua ma fualaʻau sua, broccoli, Brussels tātupu, lanumeamata ma mumu pepa, meleni, strawberry, kiwi ma papaya | Toto mai mucous membrane, le lava le faʻamaloloina o manuʻa, faʻamaluluina o pito o ponaivi ma vaivai ma paʻu'ū o nifo |
| B1 (thiamine) | Karbohidate ma le amino acid metabolism | Puaa, pi, fatu fatu ma seneala faʻamalolosi | Anorexia, paʻu leiloa, maso vaivaiga, peripheral neuropathy, fatu toilalo ma wernicke encephalopathy |
| B2 (riboflavin) | Protein metabolism | Susu ma susu oloa, fuamoa, aano o manu (aemaise le ate) ma cereals puipuia | Lesona i luga o laugutu ma gutu, seborrheic dermatitis ma normochromic normocytic anemia |
| B3 (niacin) | Gaosiga o le malosi Faʻafesoʻotaʻiga o gaʻo gaʻo ma homone steroid | Moa susu, ate, tuna, isi aano o manu, iʻa ma moa, fatu atoa, kofe ma ti | Symmetrical bilateral dermatitis i luga o foliga, ua, lima ma vae, manava tatā ma le mafaufau |
| B6 (pyridoxine) | Amino acid metabolism | Povi, samani, moa susu, fatu atoa, cereals ua malupuipuia, faʻi ma nati | Manuʻaga manuʻa, fia moe, lelava, microcytic hypochromic anemia ma le faoa i pepe faatoa fananau mai |
| B9 (folic acid) | Fausia DNA Faʻavaeina o le toto, sela ma sela sela sela | Ate, pi, lentil, germ germ, pinati, asparagus, letisi, Brussels tupu, broccoli ma spinach | Le lava, vaivai, le lava le manava, palpitations ma megaloblastic anemia |
| B12 (cyanocobalamin) | DNA ma RNA faʻasologa Metabolism o amino acids ma gaʻo gaʻo Myelin synthesis ma tausiga | Meaʻai, iʻa, moa, susu, sisi, fuamoa, meaʻai fefete, susu soy ma tofu faamalosia | Le lava, pallor, puʻupuʻu o le manava, palpitations, megaloblastic anemia, leiloa o lagona ma tingling i le pito ogaoga, abnormalities i le locomotion, leiloa o manatua ma le mafaufau |
I se faʻaopopoga i le 'aiina o meaʻai o loʻo iai vitamini, e mafai foʻi ona e tagofia meaʻai faʻaopopo e masani lava ona iai inumaga o vailaʻau ma vitamini e manaʻomia ile faʻagaioiga lelei ole tino. Iloa ituaiga eseese o meaʻai faʻaopopo.
Mataupu Mo Oe
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