Li-vithamine tse qhibilihisitsoeng ke mafura ke tsona tse qhalakaneng le tse bolokoang mafura. Li-vithamine A, D, E, le K li na le livithamine tse nang le mafura. Li- phytonutrients tse ling, tse kang carotenoids (mohlala, beta-carotene) li boetse li na le mafura a mangata. Lijong tsena li hlokahalang ho netefatsa hore ho hlokomeloa hantle ha lisele le mesebetsi e tloaelehileng ea 'mele le kgolo.
Li-Vithamine Tse Nonneng Tse Hlahang
Li-vithamine tse nang le mafura li bolokiloe 'meleng.
Hobane ba ka haha ka nako e telele, ho ka khoneha ho hlahisa chefo e tsoang ho feta-ho sebelisoa. Hona ho ke keng ha etsahala hore ho ka etsahala ka ho sebelisoa ha lijo (kapa tabeng ea Vithamine D , ho pepesehela letsatsing), empa ho ka etsahala ka ho ja chelete e ngata "piling" ea vithamine ea lipilisi. Ho sebelisa limatlafatsi tsa lijo tse nang le mafura a ho kenngoa ha mavithamine le mafura a phofshoana a mafura, ho sa tsotellehe hore na ke mafura a mangata feela a hlokahalang ka morero ona.
Vithamine A
Vithamine A, e tsejoang hape e le retinol, ke vithamine e nang le mafura. Foromo ea vithamine ea vithamine A e sebetsang haholo e ka fumanoa beta-carotene. Vithamine A e fumanoa lijong tse hlahang mehloling ea liphoofolo, tse kang oli ea litlhapi, sebete, botoro, mahe a mahe le tranelate 'me li bitsoa vithamine A pele, ha li-carotenoids tse fumanoang litholoana le meroho li bitsoa pro-vithamine A hobane li fetotsoe vithamine A 'meleng (le hoja' mele ea batho ba bang e molemo ho etsa sena ho feta ba bang).
Batho ba nang le mafu a ba tlohelang ka mafura a mafura, e leng lefu lena la leliac, lefu la Crohn, mathata a pancreatic, e ka ba vithamine A e hlokang. Vithamine A e sebelisana le tšepe le zinc le likhaello tsa liminerale tsena li ka ama vithamine A metabolism 'meleng.
Vitamin K
Vitamin K, eo hape e tsejoang e le phylloquinone, e thusana le 'mele o tloaelehileng oa ho khaola mali hammoho le ho tsamaisa khalsiamo.
Maamerika a fumana vithamine K ea bona ka meroho e tala. Le hoja ho le thata ho cheka, joaloka li-vithamine tse ling tse nang le mafura a mangata, ho ja meroho e makhasi a makhasi a kang sipinake le mafura, a kang botoro kapa oli ea mohloaare e ka eketsa tlhahiso ea vithamine ka makhetlo a fetang a mararo. Vithamine K e bonts'oa boleng ba bone e le hore u lule u ja meroho e makhasi.
Vithamine E
Ho thahasellisang ke hore Maamerika a hlahisa mehloli ea vithamine ea E e tsoa linthong tse ling tse sa pheleng hantle tse kang pizza, chili, spaghetti mantle le fries ea french. Vithamine E e tsoa ho tocopherols. Mehloli e mengata ea vithamine E e kenyang e akarelletsa tamati, mahe le linate le lipeo.
Vithamine D
Vithamine D, e bitsoang calciferol, e fumanoa feela ka lijo tse fokolang tseo Maamerika a sa li jeng haholo, ho akarelletsa le, oli ea sebete, litlhapi tse mafura, li-mushroom, li-yolk tsa mahe le sebete. Le hoja letsatsi le leng le le leng ho pepeseha letsatsi ho lekane ho boloka vithamine D e nang le bophelo bo botle, boholo ba Maamerika ba fumana boholo ba bona ho tsoa lijong tse nang le liqhobosheane tse kang lihlahisoa tsa lebese le lijo tse ling tse matlafetseng tsa hoseng le lero la lamunu. Vithamine D e thusa 'mele hore o amohele calcium le phosphorus ka ho sebetsa e le hormone maleng a manyenyane.
Carotenoids
Li-carotenoids li na le li-pigment tse khubelu le tse mosehla tse fumanoang litholoana le meroho tse nang le limatlafatsi tse ngata tse nang le mafura.
Maamerika a ja pakeng tsa 40 le 50 ho tse fetang 700 tse teng tlhahong. Tse ling tsa mehloli e meholo ea carotenoids ke litholoana le meroho e mebala ea malalaneng e kang mangoe, lihoete le maphutshe.
The Bottom Line
Li-vithamine tse nang le mafura ke khopotso ea hore mafura a lijo ke karolo ea bohlokoa ea lijo tsa rona 'me ho hlokahala hore' mele ea rona e amohele livithamine tse itseng le limatlafatsi. Ha u etsa bonnete ba hore u ja mafura a lekaneng, meroho e makhasi, litholoana le meroho le liphoofolo, u tla ipehela ho fumana li-vithamine tse nonneng ka mafura.
Mohloli
Litsi tsa Tlhokomelo ea Maloetse. Tlaleho ea phepo e nepahetseng: Li-Vithamine tse nang le mafura le metsoako.