Sei mapuroteni achidiwa?
Protein (protein) chinhu chakakosha chemuviri wedu: ndicho chinhu chakakosha pakuumbwa kwematishu emuviri wemunhu. Chikamu chechinhu chinodiwa chinogadzirwa mumuviri wedu pasina kupindira, zvisinei, kuitira kushanda kwakasimba kwemasisitimu ese, kupihwa kwayo kunofanirwa kugara kuchizadzikiswa nechikafu.
kuvaka
Munhu wose anoziva kuti masero emagetsi anogara achivandudzwa - masero ekare anotsiviwa nematsva, nekuda kwekuti chimiro chemuviri wemunhu chinoshanduka. Rimwe nerimwe remasero aya rine mapuroteni, saka kushayikwa kwechinhu ichi mumuviri kunotungamirira kumigumisiro yakaipa. Izvi zvinogona kutsanangurwa zviri nyore: kana panguva iyo sero idzva rinoumbwa, hapana mapuroteni akakwana mumuviri, ipapo nzira yekuvandudza ichamira. Asi vakaitangira vakatopedza kutenderera kwavo! Zvinoitika kuti nhengo umo zvidimbu zvakafa zvisingatsiviwa nemamwe matsva munguva ichatambura.
hormonal
Mahomoni mazhinji anokanganisa kugara kwemunhu, mashandiro uye basa rekubereka anoumbwa nemapuroteni. Zvinonzwisisika kuti kushayikwa kwehuwandu hunodiwa hwechinhu ichi kuchaita kuti kukundikana kwehomoni uye mamwe matambudziko.
kutakura uye kufema
Iyo hemoglobin protein ndiyo inokonzera basa rekufema: inobatsira iyo okisijeni inopinda mumuviri kuti itange oxidation yematishu, uye yozoidzosera kunze nenzira yecarbon dioxide. Aya maitiro anozadza simba rakakosha, saka, kana "asina kuvhurwa" nekufamba kwenguva, anemia inokura mumuviri. Izvo zvinotungamirirawo kushayikwa kwevhitamini B12, iyo inobatanidzwa mukutora kwakakodzera kweprotein inopinzwa nechikafu.
musculoskeletal
Zvese zvikamu zve musculoskeletal system zvinosanganisirawo mapuroteni.
receptor
Iyo element inobatsira basa rese pfungwa dzevanhu, kusanganisira kufunga, kuona, kuona kwemavara uye kunhuwa, nezvimwe.
immunoprotective
Kutenda kuprotein, masoja ekudzivirira chirwere anogadzirwa mumuviri, chepfu inobviswa, uye foci yehutachiona uye mavhairasi inoparadzwa.
Ndeipi inobatsira vhitamini B12?
B12 (cobalamin) ine cumulative pfuma: inogadzirwa mukati memuviri nerubatsiro rwe microflora, uyezve inoramba iri muitsvo uye chiropa. Panguva imwecheteyo, vitamini haina kuiswa mumatumbo, izvo zvinoreva kuti chiyero chayo chinofanira kuzadzikiswa kubva kunze. Chinhu chakanyanya kukosha pazera diki, nekuti inotora chikamu mukuumbwa kwakaringana kwese masisitimu, inodzikamisa mamiriro ekutya, inodzivirira anemia, uye inosimudzira kugadzirwa kwesimba. Izvo zvinodiwawo kuti vanhu vakuru vese vadye vhitamini nechikafu, nekuti hapana yeanonyanya kukosha maitiro emukati anogona kuita pasina iwo, semuenzaniso:
hematopoiesis
· kubereka
basa renheyo system
Kuumbwa uye kutsigirwa kwekudzivirira
normalized pressure
uye zvakawanda.
1. Atrophic gastritis
2. Parasitic kupinda
3. Ura dysbiosis
4. Zvirwere zvemukati mudiki
5. Kutora anticonvulsants, mishonga yekudzivirira pamuviri, ranitidine.
6. Kusakwana kudya kwevhitamini kubva mukudya
7. Kudhakwa
8. Maitiro egomarara
9. Zvirwere zvenhaka
Vanachiremba vanosarudza chiyero checobalamin chinowanikwa kubva pakudya - kubva pa2 kusvika ku5 micrograms pazuva. Vese vanodya nyama uye vanodya miriwo vanofanirwa kutarisa mazinga avo eB12 muropa: iyo yakajairika inoonekwa kubva pa125 kusvika 8000 pg / ml. Kusiyana nengano, cobalamin yakawanda inowanikwa kwete mumhuka chete, asiwo mumiti yemiti - soy, kelp, girini hanyanisi, nezvimwewo.
Chii chaunofanira kudya?
Anna Zimenskaya, gastroenterologist, phytotherapist:
Zvokudya zvakawanda zvezvirimwa zvine mapuroteni akawanda. Mutungamiri mune zvemukati zveprotein uye chiyero cheakakosha amino asidhi soya, inogona kudyiwa zvese zvakamera zvakabikwa uye zvakaviriswa (muchimiro chemiso, tempeh, natto) uye yakabikwa nekushisa. Vane mapuroteni akawanda - anenge 30-34 gramu pa 100 g yechigadzirwa. Mamwe maruva anobatsirawo kugutsa muviri nechinhu ichi, semuenzaniso, nyemba (24 g), mung bean (23 g), chickpeas (19 g). Protein yeflakisi iri padyo mukuumbwa kwayo kune yakanakira puroteni uye ine 19-20 g yeprotein pa100 g yembeu. Pamusoro peprotein yepamusoro, flax inewo yakawanda ye omega-3 - unsaturated fatty acids inodzivirira tsinga dzeropa uye kudzivirira kukura kwekenza. Nhamba yakakwana yeprotein inowanikwa mumhodzi dzenhanga (24 g), mbeu dzechia (20 g), buckwheat (9 g). Kuenzanisa, mapuroteni mumombe ndeye 20 kusvika 34 g chete, mumaseji - 9-12 g, mukottage cheese - kwete kupfuura 18 g.
Zvinobatsira zvikuru kune vanodya miriwo kugara vachidya porridge yeflakisi kana jelly, nyemba mbiri kusvika kashanu pasvondo - zvese zviri mbishi zvinomera uye zvakabikwa nemiriwo. Bean monodishes haikodzeri vanhu vane matambudziko negastrointestinal turakiti. Asi kana iwe ukavawedzera mune zviduku zvishoma kumiriwo kana buckwheat, zvichave zvinobatsira.
Vitamin B12 haina kushomeka kune vanhu. Kushaikwa kwaro kunogona kufungidzirwa nekuchinja kwehupenyu huzhinji: kushaya simba kunonzwa, kuyeuka kunowedzera, kufunga kunononoka, kudengenyeka kwemaoko kunoonekwa uye kunzwa kunovhiringidzika, kudya kunoderera zvakanyanya, glossitis inogona kukanganisa. Kuti ujekese mamiriro acho ezvinhu, chiyero chevhitamini muropa, homocysteine, chinotariswa.
Muchisikigo, B12 inogadzirwa chete nema microorganisms muchimiro chechimiro chechimiro: adenosylcobalamin, methylcobalamin. Mumuviri wemunhu, inoumbwa muhuwandu hwakakwana ne intestinal microflora. Kubva pakuona kwesainzi yemazuva ano, vhitamini haigone kutakurwa kuburikidza nemukati wemukati muchikamu chezasi chedumbu, asi inofanira kubatwa mudumbu diki. Asi pamwe isu hatisati taziva zvakawanda nezvezvakavanzika zvakachengetwa zvemuviri. Mukuita, kune vanodya miriwo vane ruzivo rwemakore akati wandei kusvika makumi akati wandei vasingaone zviratidzo zvekushomeka kwevhitamini B12. Uye mune vamwe vanhu, pane zvinopesana, inokura kare pamwedzi 3-6 yekuramba nyama. Nenzira, kazhinji kushayikwa kweB12 kunoonekwawo kune vanodya nyama!
Imwe nzira kune zvinyorwa zvemhuka zvevhitamini - hove yegungwa uye zvimwe zvekudya zvegungwa, mazai - zvinogona kuva zvinodhaka uye kudya kwezvokudya zvine vitamini B12. Asi zviri nani kushandisa zvigadzirwa zvakaoma zvine huwandu hwese hwevhithamini B.
Ini handisi mutsigiri wekuedzwa nguva dzose, nokuti ndinotenda kuti kudzivirirwa kwehutano kukuru kwakananga mararamiro ane hutano, dzidzo yemuviri, kuomesa, kushanda nepfungwa dzako. Nokudaro, kana pasina kukanganisa kwekugara zvakanaka, saka zviri nani kubhadhara zvakanyanya kukura kwako. Muhupo hwezvinetso zvehutano, kuonekwa kwezviratidzo zvezvirwere, hongu, zvakakosha kuongororwa nachiremba. Mune mamwe mamiriro ezvinhu, iyo yakajairwa ongororo yeropa yega yega mwedzi 6-12 ichave inodzidzisa zvakanyanya.
Vazhinji vanodya miriwo vanochinja zvakanyanya mukudya uye vanorega kudya nyama havambosangana nematambudziko. Pane zvinopesana, misoro yavo inoenda, kutsungirira kunowedzera, uye hutano hwakanaka hunovandudza. Panguva imwecheteyo, 10-20% yevanhu vane shanduko yakapinza yezvokudya vanogona kunge vaine zviratidzo zvekushayikwa nenzira yeanemia, brittle bvudzi uye misumari. Mumamiriro ezvinhu akadaro, zvinokurudzirwa kudzikamisa kupisa uye kutanga shanduko zvishoma nezvishoma, kucherechedza kutsanya, kuita zvirongwa zveantiparasitic uye zviyero zvekunatswa kwemuviri.