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Витаминдер туралы білімді кеңейту

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Витаминдер туралы білімді кеңейту

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Оқушылар витаминдердің түрлерін, олардың денсаулыққа пайдалы жақтарын түсінетін болады.

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Денсаулықты сақтау

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Денсаулықты сақтау

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Витаминдердің денсаулықты сақтаудағы рөлін түсініп, қолдана білу.

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Ең басты сұрақ

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Ең басты сұрақ

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Витаминдер денсаулыққа қалай әсер етеді? Олардың қандай түрлері бар және не үшін маңызды?

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Introduction to vitamins and minerals | Biology foundations | High school biology | Khan Academy

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Жаңа материалды таныстыру

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Жаңа материалды таныстыру

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Мұғалім витаминдердің әртүрлі түрлерін және олардың ағзаға тигізетін әсерін түсіндіреді.

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Each of the vitamins listed below has an important job in the body. A vitamin deficiency occurs when you do not get enough of a certain vitamin. Vitamin deficiency can cause health problems.

Not eating enough fruits, vegetables, beans, lentils, whole grains and fortified dairy foods may increase your risk for health problems, including heart disease, cancer, and poor bone health ( osteoporosis).

Vitamin A helps form and maintain healthy teeth, bones, soft tissue, mucous membranes, and skin.

Vitamin B6 is also called pyridoxine. Vitamin B6 helps form red blood cells and maintain brain function. This vitamin also plays an important role in the proteins that are part of many chemical reactions in the body. The more protein you eat the more pyridoxine your body requires.

Vitamin B12, like the other B vitamins, is important for metabolism. It also helps form red blood cells and maintain the central nervous system.

Vitamin C, also called ascorbic acid, is an antioxidant that promotes healthy teeth and gums. It helps the body absorb iron and maintain healthy tissue. It is also essential for wound healing.

Vitamin D is also known as the "sunshine vitamin," since it is made by the body after being in the sun. Ten to 15 minutes of sunshine 3 times a week is enough to produce the body's requirement of vitamin D for most people at most latitudes. People who do not live in sunny places may not make enough vitamin D. It is very hard to get enough vitamin D from food sources alone. Vitamin D helps the body absorb calcium. You need calcium for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of calcium and phosphorus.

Vitamin E is an antioxidant also known as tocopherol. It helps the body form red blood cells and use vitamin K.

Vitamin K is needed because without it, blood would not stick together (coagulate). Some studies suggest that it is important for bone health.

Biotin is essential for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol.

Niacin is a B vitamin that helps maintain healthy skin and nerves. It also has cholesterol-lowering effects at higher doses.

Folate works with vitamin B12 to help form red blood cells. It is needed for the production of DNA, which controls tissue growth and cell function. Any woman who is pregnant should be sure to get enough folate. Low levels of folate are linked to birth defects such as spina bifida. Many foods are now fortified with folate in the form of folic acid.

Pantothenic acid (vitamin B5) is essential for the metabolism of food. It also plays a role in the production of hormones and cholesterol.

Riboflavin (vitamin B2) works with the other B vitamins. It is important for body growth and the production of red blood cells.

Thiamine (vitamin B1) helps the body cells change carbohydrates into energy. Getting enough carbohydrates is very important during pregnancy and breastfeeding. It is also essential for heart function and healthy nerve cells.

Choline helps in normal functioning of the brain and nervous system. Lack of choline can cause swelling in liver.

Carnitine helps the body to change fatty acids into energy.

FAT-SOLUBLE VITAMINS

Vitamin A:

Dark-colored fruits

Dark leafy vegetables

Egg yolk

Fortified milk and dairy products (cheese, yogurt, butter, and cream)

Liver, beef, and fish

Vitamin D:

Fish (fatty fish such as salmon, mackerel, herring, and orange roughy)

Fish liver oils (cod liver oil)

Fortified cereals

Fortified milk and dairy products (cheese, yogurt, butter, and cream)

Vitamin E:

Avocado

Dark green vegetables (spinach, broccoli, asparagus, and turnip greens)

Margarine (made from safflower, corn, and sunflower oil)

Oils (safflower, corn, and sunflower)

Papaya and mango

Seeds and nuts

Wheat germ and wheat germ oil

Vitamin K:

Cabbage

Cauliflower

Cereals

Dark green vegetables (broccoli, Brussels sprouts, and asparagus)

Dark leafy vegetables (spinach, kale, collards, and turnip greens)

Fish, liver, beef, and eggs

WATER-SOLUBLE VITAMINS

Biotin:

Folate:

Asparagus and broccoli

Beets

Brewer's yeast

Dried beans (cooked pinto, navy, kidney, and lima)

Fortified cereals

Green, leafy vegetables (spinach and romaine lettuce)

Lentils

Oranges and orange juice

Peanut butter

Wheat germ

Niacin (vitamin B3):

Pantothenic acid:

Avocado

Broccoli, kale, and other vegetables in the cabbage family

Eggs

Legumes and lentils

Milk

Mushroom

Organ meats

Poultry

White and sweet potatoes

Whole-grain cereals

Thiamine (vitamin B1):

Pyridoxine (vitamin B6):

Avocado

Banana

Legumes (dried beans)

Meat

Nuts

Poultry

Whole grains (milling and processing removes a lot of this vitamin)

Vitamin B12:

Meat

Eggs

Fortified foods such as soymilk

Milk and milk products

Organ meats (liver and kidney)

Poultry

Shellfish

NOTE: Animal sources of vitamin B12 are absorbed much better by the body than plant sources.

Vitamin C (ascorbic acid):

Many people think that if some is good, a lot is better. This is not always the case. High doses of certain vitamins can be toxic. Ask your health care provider what is best for you.

The Recommended Dietary Allowances (RDAs) for vitamins reflect how much of each vitamin most people should get each day.

The RDA for vitamins may be used as goals for each person.

How much of each vitamin you need depends on your age and sex. Other factors, such as pregnancy and your health conditions, are also important.

The best way to get all the daily vitamins you need is to eat a balanced diet that contains a wide variety of fruits, vegetables, fortified dairy foods, legumes (dried beans), lentils, and whole grains.

Dietary supplements are another way to get the vitamins you need if the food you eat is not supplying enough vitamins. Supplements can be helpful during pregnancy and for special medical problems.

If you take supplements, do not take more than 100% of the RDA unless you are under a provider's supervision. Be very careful about taking large amounts of fat-soluble vitamin supplements. These include vitamins A, D, E, and K. These can build up in your body and may cause harmful effects.

Mason JB, Booth SL. Vitamins, trace minerals, and other micronutrients. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 26th ed. Philadelphia, PA: Elsevier; 2020:chap 205.

Markell M, Siddiqi HA. Vitamins and trace elements. In: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis and Management by Laboratory Methods. 24th ed. Philadelphia, PA: Elsevier; 2022:chap 27.

Updated by: Meagan Bridges, RD, University of Virginia Health System, Charlottesville, VA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

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Each of the vitamins listed below has an important job in the body. A vitamin deficiency occurs when you do not get enough of a certain vitamin. Vitamin deficiency can cause health problems. Not eating enough fruits, vegetables, beans, lentils, whole grains and fortified dairy foods may increase your risk for health problems, including heart disease, cancer, and poor bone health ( osteoporosis).

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Кіші топтағы практика

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Кіші топтағы практика

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Оқушылар топтарға бөлініп, әрқайсысы витаминдердің бір түрін зерттеп, постер жасайды. Нәтижелерін сынып алдына талқылау.

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Жеке жұмыс тапсырмасы

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Жеке жұмыс тапсырмасы

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Әр оқушыға витаминдердің күнделікті рационға тигізетін әсері туралы эссе жазу тапсырмасы беріледі.

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Жетілдірілген тәжірибе

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Жетілдірілген тәжірибе

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Қосымша тапсырма: Витаминдердің әртүрлі көздерін зерттеп, олардың қайсысы ең пайдалы екенін анықтау.

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Vitamins: Their Functions and Sources | HealthLink BC

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Vitamins are divided into two categories. Water-soluble vitamins These travel freely through the body. The part that the body doesn’t use passes through the

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Қалыптастырушы бағалау

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Қалыптастырушы бағалау

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Мұғалім оқушылардың жауаптарын тыңдау және бақылау арқылы олардың түсінігінің деңгейін анықтайды.

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Сабақтан кейінгі тест

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Сабақтан кейінгі тест

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Оқушыларға витаминдер туралы қысқа тест өткізу арқылы олардың сабақ материалын меңгергенін тексеру.

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Vitamins Quiz - Health Encyclopedia - University of Rochester Medical Center

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Оқушылардың ойлары

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Оқушылардың ойлары

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Оқушылар топпен бірге сабақтан алған білімдері туралы өз ойларын бөліседі.

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Әрбір оқушы бір парақ қағазға бүгінгі сабақта не білгенін жазады.

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Витаминдер бойынша қосымша оқу

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Витаминдер бойынша қосымша оқу

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Оқушыларға витаминдер туралы қосымша оқу материалдарын зерттеу тапсырмасы беріледі.

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If you're like most kids, you've probably heard at least one parent say, "Don't forget to take your vitamin!" or "Eat your salad - it's packed with vitamins!" But what exactly are vitamins?

Vitamins and minerals are substances that are found in foods we eat. Your body needs them to work properly, so you grow and stay healthy. When it comes to vitamins, each one has a special role to play. For example:

Vitamin D in milk helps your bones.

Vitamin A in carrots helps you see at night.

Vitamin C in oranges helps your body heal if you get a cut.

B vitamins in whole grains help your body make energy from food.

Vitamins Hang Out in Water and Fat

There are two types of vitamins: fat soluble and water soluble.

When you eat foods that contain fat-soluble vitamins, the vitamins are stored in the fat tissues in your body and in your liver. They wait around in your body fat until your body needs them.

Fat-soluble vitamins are happy to stay stored in your body for a long time. Then, when it's time for them to be used, special carriers in your body take them to where they're needed. Vitamins A, D, E, and K are all fat-soluble vitamins.

Water-soluble vitamins are different. These vitamins dissolve in water. When you eat foods that have water-soluble vitamins, the vitamins are not stored in your body. Instead, they travel through your bloodstream. Whatever your body doesn't use comes out when you urinate (pee).

So water-soluble vitamins need to be replaced often because they don't stick around! This crowd of vitamins includes vitamin C and the big group of B vitamins - B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic acid.

Vitamins Feed Your Needs

Your body is one powerful machine, capable of doing all sorts of things by itself. But when it comes to vitamins, it can use some help. That's where food comes in. Your body is able to get the vitamins it needs from the foods you eat because different foods contain different vitamins. The key is to eat different foods to get an assortment of vitamins. Though some kids take a daily vitamin, most kids don't need one if they're eating a variety of healthy foods.

Now, let's look more closely at vitamins - from A to K:

Vitamin A

This vitamin plays a really big part in eyesight. It's great for night vision, like when you're trick-or-treating on Halloween. Vitamin A helps you see in color, too, from the brightest yellow to the darkest purple. In addition, it helps your body fight infections by boosting your immune system.

Which foods are rich in vitamin A?

milk fortified with vitamin A

liver

orange fruits and vegetables (like cantaloupe, carrots, sweet potatoes)

dark green leafy vegetables (like kale, collards, spinach)

The B Vitamins

There's more than one B vitamin. Here's the list: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. Whew - that's quite a group!

The B vitamins are important in metabolic (say: meh-tuh-BAH-lik) activity - this means that they help get energy from the food you eat and set it free when your body needs it. So the next time you're running to third base, thank those B vitamins.

This group of vitamins also helps make red blood cells, which carry oxygen throughout your body. Every part of your body needs oxygen to work properly, so these B vitamins have a really important job.

Which foods are rich in vitamin B?

whole grains, such as wheat and oats

fish and seafood

poultry and meats

eggs

dairy products, like milk and yogurt

leafy green vegetables

beans and peas

fortified cereals

Vitamin C

This vitamin is important for keeping body tissues, such as gums, bones, and blood vessels in good shape. Vitamin C is key if you get a cut because it helps you heal. It also helps the body absorb iron from food. Kids need iron to prevent anemia.

This vitamin may also help your body fight off infections. If you get a cold, for instance, vitamin C can help shorten the amount of time you are sick.

Which foods are rich in vitamin C?

citrus fruits, like oranges

cantaloupe

strawberries

tomatoes

broccoli

cabbage

kiwi fruit

sweet red peppers

Vitamin D

No bones about it . . . vitamin D is the vitamin you need for strong bones! It's also great for forming strong teeth. Vitamin D lends a hand to an important mineral - it helps your body absorb the calcium it needs. Vitamin D is made in the skin when exposed to sunlight, or you can get it from the foods you eat.

Which foods are rich in vitamin D?

milk and other dairy fortified with vitamin D

fish

egg yolks

liver

fortified cereal

Vitamin E

Everybody needs E. This hard-working vitamin protects your cells and tissues from damage. It is also important for the health of red blood cells.

Which foods are rich in vitamin E?

whole grains, such as wheat and oats

wheat germ

leafy green vegetables

vegetable oils like sunflower, canola, and olive

egg yolks

nuts and seeds

Vitamin K

Vitamin K is the clotmaster! Remember the last time you got a cut? Your blood did something special called clotting. This is when certain cells in your blood act like glue and stick together at the surface of the cut to help stop the bleeding.

Which foods are rich in vitamin K?

leafy green vegetables

dairy products, like milk and yogurt

broccoli

soybean, canola, and olive oils

When your body gets this vitamin and the other ones it needs, you'll be feeling A-OK!

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How vital are vitamins? Find out in this article for kids.

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Витаминдер бойынша үй тапсырмасы

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Витаминдер бойынша үй тапсырмасы

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Оқушылар витаминдердің денсаулыққа тигізетін әсері туралы кесте толтыру керек.

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1. Оқушыларға витаминдердің негізгі түрлерін және олардың ағзаға тигізетін әсерін түсіндіру.

2. Витаминдердің жетіспеушілігі немесе артықшылығының салдарымен таныстыру.

3. Оқушыларды витаминдерге бай тағамдарды өз рационына қосуға ынталандыру.

4. Топтық жұмыс арқылы оқушыларды бірлесіп зерттеу жасауға және ақпаратпен бөлісуге үйрету

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Сергіту сәті

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Сергіту сәті

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Сергіту сәті