Mehlala e 20 ea Metsoako ea Bohlokoa - Encyclopedia

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Mefuta ea limatlafatsi tsa bohlokoa
Mehlala ea limatlafatsi tsa bohlokoa

Thelimatlafatsi tsa bohlokoa Ke lintho tsa bohlokoa molemong oa tšebetso e nepahetseng ea 'mele, e ke keng ea hlophisoa ka tlhaho ke' mele empa e tlameha ho fanoa ka lijo.

Mefuta ena ea limatlafatsi tsa bohlokoa e fapana ka mefuta, empa ka lehlohonolo Li hlokahala ka litekanyetso tse nyane mme hangata 'mele o li boloka nako e teleleKa hona, matšoao a khaello ea ona a hlaha feela kamora nako e telele ea ho ba sieo.

Ebile, tse ling tsa limatlafatsi tsena li ka ba kotsi (joalo ka hypervitaminosis kapa livithamini tse feteletseng). Tse ling, ka lehlakoreng le leng, li ka noa ka hohle kamoo ho ka lakatsoang ntle le ho hlahisa litlamorao tse mpe.

Shebella: Mehlala ea Lihlahisoa tsa 'mele le tse sa tloaelehang

Mefuta ea limatlafatsi tsa bohlokoa

Tse ling tsa lintho tsena hangata li bitsoa bohlokwa bakeng sa motho:

Li-vithamine. Lik'hemik'hale tsena tse matla haholo li khothaletsa tšebetso e ntle ea 'mele, e sebetsa joalo ka balaoli, tse hlohlelletsang kapa tse inhibitors tsa lits'ebetso tse ikhethileng, tse ka bang teng ho tloha mekhoeng ea taolo (homeostasis) ho itšireletsa mafung.
Liminerale. Lintho tse sa tloaelehang, hangata tse tiileng le tse nyane haholo, tse hlokahalang ho qapa lintho tse itseng kapa ho laola lits'ebetso tse hokahantsoeng, ka holim'a tsohle, le motlakase le pH ea 'mele.
Li-amino acid. Limolek'hule tsena tsa manyolo li fuoa sebopeho se itseng (sesebelisoa sa amino le hydroxyl e ngoe lipheletsong tsa tsona) tseo li sebetsang ka tsona e le likotoana tsa mantlha tseo liprotheine tse kang li-enzyme kapa lisele li entsoeng ka tsona.
Mafura acid. Li-biomolecule tsa mofuta oa lipid (mafura), ke ho re, li lula li le metsi (lioli) mme li theoa ka liketane tse telele tsa khabone le likarolo tse ling. Li hlokahala e le motheo oa ho kopanya mefuta eohle ea li-acid tsa mafura tse hlokahalang bakeng sa bophelo ba lisele.

Tse ling tsa tsona lia hlokahala bophelong bohle, 'me tse ling tse kang histidine (amino acid) li hlokahala feela nakong ea bongoana. Ka lehlohonolo, kaofela ha tsona li ka fumaneha ka lijo.

Mehlala ea limatlafatsi tsa bohlokoa

Alfa-linoleic acid. E tsebahalang ka hore ke omega-3 ke polyunsaturated fatty acid, e leng karolo ea li-acid tse ngata tse tloaelehileng. E ka fumanoa ka ho kenya peo ea folaxe, oli ea sebete sa cod, litlhapi tse ngata tse putsoa (tuna, bonito, herring) kapa li-supplement tsa lijo, har'a tse ling.
Linoleic acid. Ha ea lokela ho ferekanngoa le ea pele: mafura ana a polyunsaturated a tloaetse ho bitsoa omega-6 mme ke ho theola ho matla ho bitsoang "cholesterols" tse mpe, ke hore, mafura a khotsofatsang le a fetisoang. E phethahatsa mesebetsi ea lipolysis, keketseho ea boima ba mesifa, ts'ireletso khahlanong le mofetše le melaoana ea ts'ebetsong. E ka jeoa ka oli ea mohloaare, avocado, mahe, koro e felletseng ea lijo-thollo, walnuts, linate tsa phaene, canola, linseed, poone kapa oli ea soneblomo, har'a tse ling.
Phenylalanine. E 'ngoe ea li-amino acid tse 9 tsa bohlokoa' meleng oa motho, tse bohlokoa ho aheng tse ngata li-enzyme le liprotheine tsa bohlokoa. Ts'ebeliso ea eona e fetelletseng e ka baka ho ts'oaroa, mme ho a khonahala ho e fumana ka ho kenella ha lijo tse nang le protheine e ngata: nama e khubelu, tlhapi, mahe, lihlahisoa tsa lebese, asparagase, li-chickpea, linaoa tsa soya le matokomane, har'a tse ling.
Histidine. Sena sa bohlokoa sa amino acid bakeng sa liphoofolo (ho tloha fungus, libaktheria le limela li ka e kopanya) e phethela mesebetsi ea bohlokoa nts'etsopele le tlhokomelo ea lisele tse phetseng hantle, hammoho le myelin e koahelang lisele tsa methapo. E fumanwa dihlahisweng tsa lebese, kgoho, hlapi, nama mme hangata e sebediswa maemong a tjhefu e matla ya tshepe.
Lehlohonolo. E 'ngoe ea amino acid ea bohlokoa' meleng oa motho, ho hlokahala bakeng sa tokollo ea serotonin, a methapo ea kutlo ho nka karolo mesebetsing ea boroko le maikutlo a monyaka. Ho haella ha eona 'meleng ho hokahane le maemo a bohloko, ho tšoenyeha kapa ho hlobaela. E fumanoa mahe, lebese, lijo-thollo tse felletseng, habore, matsatsi, likhekhe, peo ea soneblomo le libanana.
Lysine. Li-amino acid tsa bohlokoa li teng liprotheine tse ngata, tse hlokahalang bakeng sa liphoofolo tsohle tse anyesang, tse sitoang ho iketsetsa tsona. Ho bohlokoa moahong oa limolek'hule tsa hydrogen hydrogen le catalysis. E fumanoa ka quinoa, linaoa tsa soya, linaoa, lensisi, watercress le linaoa tsa carob, har'a lihlahisoa tse ling tsa limela.
Valine. E 'ngoe ea li-amino acid tse robong tsa bohlokoa' meleng oa motho, tse bohlokoa bakeng sa metabolism ea mesifa, moo e sebetsang e le matla maemong a khatello ea maikutlo le ho boloka nitrogen e leka-lekaneng. E fumanoa ka ho ja libanana, chisi ea kottage, chokolete, monokotsoai o mofubelu le linoko tse bonolo.
Folic acid. E tsejoa e le vithamine B9, ho bohlokoa 'meleng oa motho ho aha liprotheine tsa sebopeho le hemoglobin, ntho e lumellang ho tsamaisoa ha oksijene maling. E fumaneha ka linaoa (li-chickpea, lensisi, har'a tse ling), meroho e makhasi a matala (spinach), lierekisi, linaoa, linate le lijo-thollo.
Pantothenic acid e. E boetse e bitsoa vithamine B5, ke motsoako oa hydrosoluble oa bohlokoa haholo metabolism le synthesis ea lik'habohaedreite, liprotheine le mafura. Ka lehlohonolo, ho na le tekanyetso e nyane ea vithamine ena hoo e batlang e le lijong tsohle, leha e le ngata haholo ka lijo-thollo, linaoa, tomoso ea biri, jeli ea borena, mahe le nama.
Thiamine. Vithamine B1, e leng karolo ea vithamine B e rarahaneng, e qhibilihang ka har'a metsi ebile e sa qhibilihe ka joala, ho hlokahala lijong tsa letsatsi le letsatsi tsa hoo e ka bang tsohle tse nang le lesapo la mokokotlo. Ho monya ha eona ho hlaha mala a manyane, a khothalletsoang ke vithamine C le folic acid, empa e sitisoa ke boteng ba joala ba ethyl. E fumaneha ka linaoa, tomoso, lijo-thollo, poone, linate, mahe, nama e khubelu, litapole, peo ea sesame, har'a tse ling.
Riboflavin. Vithamine e 'ngoe ea sebopeho sa B, B2. Ke ea sehlopha sa li-pigment tse mosehla tse khanyang tse tsejoang e le litlolo, tse teng haholo lihlahisoa tsa lebese, chisi, linaoa, meroho e makhasi a matala le libete tsa liphoofolo. E bohlokoa bakeng sa letlalo, cornea ea mahlo le lisele tsa 'mele.
Leralleng. Phepo ena ea bohlokoa, qhibilihang ka har'a metsiHangata e arotsoe ka livithamini tsa B. Ke selelekela sa li-neurotransmitters tse ikarabellang bakeng sa mohopolo le ts'ebetso ea mesifa, hammoho le ho kopanya lisele tsa sele. E ka jeoa ka mahe, libete tsa liphoofolo, cod, khoho e se nang letlalo, litholoana tsa morara, quinoa, tofu, linaoa tse khubelu, matokomane kapa lialmonde, har'a tse ling.
Vithamine D.. E tsejoa e le calciferol kapa antirachitic, e ikarabella ho laoleng lipalo tsa masapo, taolo ea phosphorus le calcium maling, hara mesebetsi e meng ea bohlokoa. Ho haella ha eona ho 'nile ha amahanngoa le lefu la ho fokola ha masapo le rickets,' me hangata batho ba jang limela ba lemosoa ka khaello ea lijo. E teng ka lebese le nang le liqhobosheane, li-mushroom kapa li-mushroom, lero la soya le lijo-thollo tse ntlafalitsoeng, empa e ka hlophisoa hanyane ka ho pepesetsoa letlalo letsatsing.
Vithamine E. Antioxidant e matla, eo e leng karolo ea bohlokoa ea mali ea hemoglobin, e fumanoa lijong tse ngata tse thehiloeng limela, tse kang makotomane, lialmonde, spinach, broccoli, kokoana-hloko ea koro, tomoso ea moetsi oa bohobe le lioli tsa meroho tse kang soneblomo, sesame kapa oli ea mohloaare. .
Vithamine K. E tsejoa e le phytomenadione, ke vithamine e khahlanong le ho tsoa mali, kaha ke senotlolo sa lits'ebetso tsa ho hoama ha mali. E boetse e khothalletsa ho hlahisa lisele tse khubelu tsa mali, tse eketsang lipalangoang tsa mali. Ho se be teng ha eona 'meleng ke ntho e sa tloaelehang, kaha e ka etsoa ke libaktheria tse ling ka maleng a motho, empa e ka kenyelletsoa hape ka ho noa meroho e makhasi a lefifi.
B12 vithamine. E tsejoa e le cobalamin, kaha e na le likhahla tsa cobalt, ke vithamine ea bohlokoa bakeng sa tšebetso ea boko le sistimi ea methapo, hape le popong ea mali le liprotheine tsa bohlokoa. Ha ho fungus, semela kapa phoofolo e ka kopanyang vithamine ena: ke libaktheria feela le archaebacteria e ka e etsang, ka hona batho ba tlameha ho li amohela ho tsoa ho libaktheria tse mala a tsona kapa ho kenoa ha nama ea phoofolo.
Potasiamo. Bochabela lik'hemik'hale Ke tšepe ea alkali e sebetsang haholo, e teng metsing a letsoai, hape e bohlokoa bakeng sa lits'ebetso tse ngata tsa phetisetso ea motlakase 'meleng oa motho, le ho tsitsisa RNA le DNA. E ka jeoa ka litholoana (libanana, avocado, apricot, ciliegia, plum, jj) le meroho (rantipole, broccoli, beet, eggplant, cauliflower).
Tšepe. Karolo e 'ngoe ea tšepe, e ngata ka ho fetisisa lefats'eng la lefatše, eo bohlokoa ba eona' meleng oa motho e leng senotlolo, leha e le ka bongata bo fokolang. Maemo a tšepe a ama ka kotlolloho oxygenation ea mali, hammoho le metabolism tse fapaneng tsa lisele. E ka fumaneha ka ts'ebeliso ea nama e khubelu, peo ea soneblomo, li-pistachio, har'a tse ling.
Retinol. Ke kamoo vithamine A e bitsoang kateng, e hlokahalang bakeng sa ts'ebetso ea pono, letlalo le mamina, sesole sa 'mele, kholo ea embryonic le kholo. E bolokiloe sebeteng 'me e entsoe ka beta-carotene e teng ka lihoete, broccoli, spinach, squash, mahe, liperekisi, sebete sa liphoofolo le lierekisi, har'a tse ling.
K'halsiamo. Ntho e hlokahalang ho ts'oaetso ea masapo le meno, e ba fang matla, hammoho le mesebetsi e meng ea ts'ebetsong, joalo ka ho tsamaisa lera la sele. Calcium e ka nooa lebese le lihlahisoa tsa eona, meroho e makhasi a matala (spinach, asparagus), hammoho le tee e tala kapa yerba mate, har'a lijo tse ling.