3 Вариант

«B – COMPLEX VITAMINS»

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Thiamine which is designated as B₁, is one of the B vitamins that are often called the B-complex vitamins. Thiamine is destroyed by prolonged heating. The shorter the cooking time and the less the amount of water used, the less is the loss of thiamine. Important sources of thiamine are: whole grain bread and cereals, meat, milk, liver, nuts, vegetables.

Riboflavin is another of the D vitamins and was called vitamin B₂. It is essential to growth and due to it a high level of positive health is maintained. Riboflavin is little affected by heat but easily destroyed by baking soda. It is also readily destroyed by light and is soluble in water. Foods that are good sources of riboflavin are: whole grain or enriched bread and cereals, cheese, eggs, green leafy vegetables¹, meat, liver, milk.

Still another of the B vitamins is niacin. Until it was recognized as vitamin, this substance was known to chemists as nicotinic acid. Niacin is essential for growth and normal functioning of the skin and the digestive tract. Niacin is stable to air, heat and light, however, it is readily soluble in water and especially hot water. Foods that furnish niacin are: enriched or whole grain bread and cereals, meat, liver.

In many states thiamine, riboflavin, niacin, and iron are more and more commonly being added, flour, rice and other processed cereals to enrich them with these needed food constituents.

Pyridoxine, often referred to as vitamin B₆, is essential for good health. It is especially involved in certain cellular activities and in the utilization of other foods by the body. This vitamin is soluble in water and stable to heat, alkalies and acids, however, it oxidizes readily and is destroyed by light. Good food sources are heart, liver, meat, seeds and whole wheat.

Certain relationships among the vitamins make for better use of these nutrients in the body. For example, thiamine, riboflavin, and niacin are all essential in the utilization of carbohydrates. Vitamin B₆ is essential in the utilization of protein. Vitamin D is closely related to the metabolism of calcium and phosphorus and in its absence these minerals are not efficiently used in bone formation.

Many other vitamins than those presented here have been discovered, but their role in nutrition has not been determined yet.

1 – green leafy vegetables – овощи со съедобными листьями (напр. салат)

4 Вариант

«ESSENTIAL MINERALS»

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Our body needs certain elements known as minerals, or ash constituents. They are calcium, chlorine, copper, iodine, iron, magnesium, sodium, sulphur, zine, and possibly aluminium, cobalt, fluorine, nickel, molybdenum and silicon. Due to the very small amount required of each, the six last named minerals along with copper and zine are usually referred to as trace elements.

Calcium is required for all tissues but especially for bones and teeth. It is essential in the coagulation of blood, the beating of the heart, the irritability of nerves, cell activity, and the maintenance of the neutrality of the body. Foods that are important sources of calcium are: bread, carrots, cheese, egg yolk, ice-cream, milk, oranges, turnips, green and leafy vegetables.

Phosphorus, too, is necessary in all tissues and essential in the oxidation of carbohydrates. It helps in the regulation of the neutrality of the blood, in the conductivity of nerve impulses and in the controlling of cell activity. Important sources of this food constituent are: cheese egg yolk, fish, ice-cream, leafy vegetables, meat, liver, legumes, milk, whole grains.

Iron is necessary to form hemoglobin, a substance in the blood, which carries oxygen to the cells and plays an essential role in the body functions and the activity of cells. Valuable food sources of iron are: wheat, bread, and cereals, whole grain, egg yolk, fish, liver, potatoes.

Copper is widely distributed in foods and most of those that are good sources of iron are also good sources of copper.

Iodine aids in the regulation of general health and of the nervous system. When iodine is lacking in the diet, the thyroid gland is unable to produce thyroxin, a hormone which is necessary for all the oxidative reactions of the body. Sources of iodine are cod liver oil, salt water fish, sea foods, vegetables, cereals, dairy products, and fruit produced on soils of good iodine content and water supply.