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Page 1: VITAMIN LARUT  AIR

L/O/G/O

VITAMIN LARUT AIR

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Page 2: VITAMIN LARUT  AIR

Vitamin : zat-zat organik kompleks yang berfungsi sebagai pengatur metabolime tubuh.

Klasifikasi : Vit larut air dan vit larut lemak

Dibutuhkan dalam jumlah yang sedikitVitamin tdk dapat dibentuk oleh tubuh dan

harus diperoleh dari makanan atau suplemen

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L/O/G/O

A retinol phototransduction

D cholecalciferol bone remodelingE tocopherols antioxidantK phytylmenaquinone

multiprenylmenaquinonecoagulationbone remodeling

B1 thiamine carbohydrate metabolismB2 riboflavin redox, respirationB3 niacin redox

B6

pyridoxinepyridoxaminepyridoxal

aa metabolismglycogenolysis

B5 Pantothenic acid tca, fa and cholesterol

B7 Biotin gluconeogenesis, tca, fa, aa

B12 cobalamin 1C&H metabolismB9 Folic acid 1C metabolism

C ascorbic acid hydroxylation

Choline ac, pl

Vitamins

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Vitamin dalam MakananVitamin larut air banyak yang hilang saat proses pemasakan.

Kehilangan vitamin dalam pemasakan dapat dicegah dengan cara :

1. Suhu tdk terlalu tinggi2. Waktu masak tdk terlalu lama3. Menggunakan air pemasak sesedikit

mungkin4. Potongan bahan makanan tdk terlalu

halus5. Panci ditutup6. Sisa air rebusan utk masakan lain

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Vitamin Larut AirLarut dalam airTerdiri dari Vitamin C, vitamin BBiasanya tdk disimpan dalam

tubuh dan dikeluarkan melalui urin dalam jumlah kecil

Banyak hilang dalam proses pemasakan

Membantu dlm metabolisme energi

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• Water-soluble vitamins dissolve in water. Because water-soluble vitamins are not stored by the body to any extent, foods reach in these vitamins must be eaten more often than foods with fat-soluble vitamins.

• Fruits and vegetables are good source of water soluble vitamins.

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VITAMIN C Common Food Sources :- Citrus fruits, berries, tomatoes, broccoli, melon,

potatoes, green peppers, green and yellow vegetables

Major Body Functions :- Aids in the formation of collagen- Aids in the absorption of iron into the body- Prevents oxidation- Wound healing- Maintaining blood vessels, bones, teeth- Production of brain hormones- Immune factors

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Deficiency Symptoms :- Bleeding gums, wound don’t heal, dry and

rough skin, scurvy, increased infections, Bruises

Excessive Intake and Toxicity Symptoms :

- Nontoxic under normal conditions, rebound scurvy when high doses discontinued, diarrhea, bloating, cramps, increase incidence of kidney stones.

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Stability in Food :- Most unstable underheat, drying,

storage

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ScurvyScorbutic Rosary

Follicular Hemorrhages

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RDA for Vitamin C• 90 mg/day for male adults• 75 mg/day for female adults• +35 mg/day for smokers• Average intake ~72 mg/day• Body is saturated at intake of 200 mg/day• Upper Level is 2 g/day

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Vitamin B• Vitamin B complex - needed for chemical

reactions in the body and help improve appetite, growth and reproduction

• Bcomplex : a group of vitamins involved in energy reactions

• Vitamin B complex sources- green pastures, cereal grains, milk, fish solubles, and animal proteins

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THIAMINE• Thiamine (vitamin B1) is a water

soluble vitamin. • It is essential for the utilization of

carbohydrates. • Thiamine pyrophosphate (TPP), the

coenzyme of cocarboxylase plays a part in activating transketolase, an enzyme involved in the direct oxidative pathway for glucose.

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THIAMINE (Vit. B1)Common Food Sources :- Liver, whole grains, enriched grain products,

meat, legumes, peanuts, sunflower seeds, Green beans, milk, orange juice, dried beans and seeds

Major Body Functions :- Aids in energy metabolism- Important in function of nervous system- Promotes normal appetite

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Deficiency Symptoms :- Beri-beri damaged to the nervous and

cardiovascular system, muscle weakness, wasting

- Wernicke-Korsakoff Syndrome mental confusion, amnesia, muscular incoordination.

- Edema, impaired growthExcessive Intake and Toxicity

Symptoms : None known easily cleared by kidney

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Stability In Food :- Losses depend on length & cooking

method- Dissolve in cooking water- Not too rubbed and repeatedly on cleaning

rice

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RDA For Thiamin• 1.1 mg/day for women• 1.2 mg/day for men• Low income people and older people may

barely meet needs (highly processed and unenriched foods)

• Surplus is rapidly lost in urine; non toxic

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Wet and Dry BeriBeri

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RIBOFLAVIN (Vit. B2)Common Food Sources :- Liver, milk, yoghurt, cheese,

meat, poultry, dark green vegetables, whole and enriched grain products, eggs.

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Major Body Functions :- Aids in carbohydrate, fat, and protein

metabolism - Essential for growth- healthy skin and normal functioning of the

eyesDeficiency Symptoms :- Cracks at corner of mouth, dermatitis

around nose and lips, eyes sensitive to light, emotional changes (depression)

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Ariboflavinosis

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Excessive Intake and Toxicity Symptoms :

- None known Stability In Food :- Sensitive to light- Water soluble

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RDA for Riboflavin• 1.1 mg/day for women• 1.3 mg/day for men• Average intake is above RDA• Toxicity not documented

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NIACIN (Vit. B3)Common Food Sources :- Liver, fish, poultry, meat, peanuts, whole

and enriched grain products, milk, eggs.Major Body Functions :- Aids in energy metabolism- Maintains normal functioning of the

nervous and digestive tract- Promotes normal appetite and healthy skin

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Deficiency Symptoms :- Pellagra dermatitis, diarrhea, dementia

(3 Ds)- Skin disorders, weakness and dizziness,

mental confusion, irritability, loss of appetite

Excessive Intake and Toxicity Symptoms :- Abnormal liver function, cramps, nausea,

ulcers

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Deficiency of Niacin: Pellagra

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RDA for Niacin• 14 (mg) NE/day for women• 16 (mg) NE/day for men• Daily Value on labels is 20 mg• Upper Level is 35 mg• Toxicity : headache, liver and GI damage

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PYRIDOXINE (Vit. B6)Pyridoxine (vitamin B6) exists in three

forms pyridoxine, piridoxal and pyridoxamine.

Common Food Sources :- Meats, whole grains and cereals, green

leafy vegetables, poultry, fish, potatoes, banana.

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Major Body Functions :- Aids in protein, fat and carbohydrate

metabolism and absorption- Aids in red blood cell formation- Helps body use fats

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Deficiency Symptoms :- Anemia, skin disorders, dermatitis, cracks

at corners of mouth, irritability, kidney stone, nausea, smooth tongue.

Excessive Intake and Toxicity Symptoms :- Numbness and damaged to the nervous

system (hands or feet)Stability In Food :- Considerable losses during cooking

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RDA for Vitamin B6• 1.3 mg/day for adults• 1.7 mg/day for men over 50• 1.5 mg/day for women over 50• Daily Value set at 2 mg• Average intake is more than the RDA• Athletes may need more• Alcohol destroys vitamin B6

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BIOTIN (Vit. B7)Common Food Sources :- Liver, kidney, egg, milk, fresh vegetables,

nuts, whole grains.Major Body Functions :- Aids in carbohydrate, protein and fat

metabolism

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Deficiency Symptoms :- Anorexia, nausea, glossitis, dermatitis,

depression, fatigue, muscle pain, anemiaExcessive Intake and Toxicity Symptoms :- None known

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COBALAMINE (Vit. B12)Unlike other water soluble vitamin, vit.B12

is stored in the liver. Vit.B12 is sensitive to ultraviolet light.

Common Food Sources :- Found only in animal foods : meats, liver,

kidney, fish, eggs, milk and milk products, oysters, shellfish.

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Major Body Functions :- Aids in energy metabolism- Aids in red blood cell formation- Helps maintain the central nervous system- Necessary for folate activityDeficiency Symptoms :- Pernicious anemia (large cell type) :

– Looks like folate deficiency– Nerve degeneration, weakness

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- Sore tongue and weakness, neurological disorders

- Excessive Intake and Toxicity Symptoms :- None known

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RDA for Vitamin B12

• 2.4 ug/ day for adults and elderly adults

• Average intake exceeds RDA• B-12 stored in the liver• Non-toxic (no Upper Level)

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FOLIC ACIDFolate requirements are increased

during pregnancy. Folate is sensitive to heat, oxygen and ultraviolet light.

Common Food Sources :- Liver, kidney, dark green leafy

vegetables, meats, fish, whole grains, citrus fruits, poultry, seafood.

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Major Body Functions :- Aids in protein metabolism- Promotes red blood cell formation (Act

with Vit. B12)- Prevents birth defects of spine, brain- Important in synthesis DNADeficiency Symptoms :- Pernicious anemia, depression, smooth

tongue, diarrhea

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Excessive Intake and Toxicity Symptoms :- May mask symptoms of Vit. B12

deficiencyStability In Foods :- Easily destroyed by storing, cooking, and

other processing

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PANTOTHENIC ACIDCommon Food Sources :- Liver, kidney, meats, egg yolk,

whole grain.Major Body Functions :- Aids in carbohydrate, fat and

protein metabolism- Aids in formation of hormones

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Deficiency Symptoms :- Fatigue, nausea, abdominal cramps,

difficulty sleeping, irritability, retards growth.

Excessive Intake and Toxicity Symptoms :- Doses of 10 to 20 grams may result in

diarrhea Stability In Foods :- About half of pantothenic acid is lost in the

milling of grains and heavily refined foods

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RDA for Pantothenic Acid• Adequate Intake = 5 mg/day

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Questions?

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