Cov vitamins yog tsev neeg loj. Muaj ntau ntau cov vitamins paub, uas tuaj yeem faib ua ob pawg: rog-soluble thiab dej-soluble. Qee cov tshuaj uas zoo sib xws hauv cov qauv tshuaj rau qee cov vitamin thiab tuaj yeem hloov mus rau hauv cov vitamins los ntawm cov tshuaj metabolic yooj yim hu ua provitamin. Piv txwv li, beta-carotene tuaj yeem hloov mus rau hauv vitamin A.
Vitamins Absorbability
Cov dej-soluble vitamins, tom qab tau nqus los ntawm txoj hnyuv, raug xa mus rau cov ntaub so ntswg uas xav tau los ntawm lub cev, feem ntau yog tawm hauv cov zis, thiab khaws cia hauv lub cev tsawg heev. Cov vitamins uas muaj roj-soluble feem ntau yog nqus los ntawm cov kua tsib ntsev thiab xa mus rau ntau lub cev ntawm lub cev los ntawm cov kab mob lymphatic, thiab lub cev tuaj yeem khaws ntau cov vitamins muaj roj-soluble. Vitamins A thiab D feem ntau khaws cia hauv daim siab, vitamin E feem ntau yog khaws cia hauv cov ntaub so ntswg adipose, thiab vitamin K khaws cia kom tsawg.
Fat-soluble vitamins
1. Vitamin A tsis yog ib qho kev sib xyaw ua ke, tab sis cov khoom siv ntawm retinol, tseem hu ua anti-dry eye vitamin. Nws yog nplua nuj nyob rau hauv cod siab roj thiab zaub ntsuab.
2. Vitamin D, tseem hu ua calciferol, anti-rickets vitamin, feem ntau muaj xws li vitamin D los yog ergocalciferol thiab vitamin D los yog cholecalciferol. Qhov no tsuas yog cov vitamin xwb uas tsiaj tuaj yeem ua rau hauv me me. Nws yog nplua nuj nyob rau hauv cod daim siab roj, qe yolks, khoom noj siv mis, poov xab.
3. Muaj plaub hom vitamin E: alpha, beta, gamma, thiab delta. Nws yog nplua nuj nyob rau hauv qe, siab, ntses, zaub roj.
4. Vitamin K yog ib lo lus dav dav rau naphthoquinone derivatives, feem ntau suav nrog ntuj vitamin K1 los ntawm cov nroj tsuag, vitamin K2 los ntawm cov tsiaj, thiab hluavtaws vitamin K3 thiab vitamin K4, tseem hu ua coagulation vitamins. Nws yog nplua nuj nyob rau hauv spinach, zaub qhwv, daim siab.
Cov dej-soluble vitamins
1. Thiamine ib txwm muaj nyob rau hauv lub cev nyob rau hauv daim ntawv ntawm thiamine pyrophosphate (TPP). Nws feem ntau pom muaj nyob rau hauv poov xab, nplej, siab, taum pauv, nqaij.
2. Riboflavin, feem ntau pom muaj nyob rau hauv cov poov xab, daim siab, zaub, qe.
3. Niacin, tseem hu ua vitamin P thiab vitamin PP, suav nrog niacin thiab niacinamide, ob qho tib si yog pyridine derivatives.
4. Pantothenic acid, feem ntau pom muaj nyob rau hauv poov xab, nplej, daim siab thiab zaub.
5. Pyridoxines, suav nrog pyridoxine, pyridoxal, thiab pyridoxamine, muaj nyob hauv cov poov xab, nplej, siab, qe, thiab khoom noj siv mis.
6. Biotin, tseem hu ua vitamin H, muaj nyob rau hauv daim siab thiab nplej.
7. Folic acid feem ntau pom muaj nyob rau hauv nplooj thiab daim siab ntawm zaub.
8. Choline yog ib qho ntawm cov vitamins B thiab muaj ntau nyob rau hauv daim siab, qe qe, khoom noj siv mis thiab soy.
9. Vitamin C, tseem hu ua ascorbic acid, muaj nyob rau hauv cov zaub tshiab thiab txiv hmab txiv ntoo.