Menene Vitamins Masu Soluble Ruwa? Halayen Vitamins masu narkewar Ruwa

Vitamins gabaɗaya suna da alaƙa da solubility (ruwa da mai mai narkewa bitamin) ana rarraba su bisa ga Bitamin masu narkewar ruwa ana kiran su bitamin masu narkewar ruwa, kuma bitamin mai narkewa ana kiran su bitamin mai-mai narkewa. 9 iri daban-daban bitamin mai narkewa ruwa Akwai.

Wadanne bitamin ne suke narkewa ruwa?

• Vitamin B1 (Thiamine)
• Vitamin B2 (Riboflavin)
• Vitamin B3 (Niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (Pyridoxine)
• Vitamin B7 (Biotin)
• Vitamin B9 (Folate)
• Vitamin B12 (cobalamin)
• Vitamin C (ascorbic acid)

bitamin mai narkewaSabanin haka, ruwa mai narkewa bitamin Ba yawanci ana adana shi a cikin jiki ba. Saboda haka, wajibi ne a dauki shi akai-akai daga abinci. a cikin labarin "kayan bitamin masu narkewar ruwa", "waɗanda bitamin suke da ruwa mai narkewa", "cututtukan da aka gani a cikin ƙarancin bitamin masu narkewa da ruwa" za a tattauna batutuwa.

Menene Vitamins Masu Soluble Ruwa?

Vitamin B1 (Thiamine)

Thiamine, wanda kuma aka sani da bitamin B1, ana iya ganewa ta hanyar kimiyya na farko da ruwa mai narkewa bitamind.

Menene Nau'in Vitamin B1?

Akwai nau'ikan thiamine da yawa, waɗannan sun haɗa da:

• Thiamine pyrophosphate: Wanda kuma aka sani da thiamine diphosphate, ita ce mafi yawan nau'in thiamine a jikinmu. Hakanan shine babban nau'i da ake samu a duk abinci.
• Thiamine triphosphate: Ana samun wannan nau'i a cikin abinci na asalin dabba amma a cikin ƙarancin adadin thiamine pyrophosphate. Ana tsammanin yana wakiltar ƙasa da 10% na jimillar thiamine da aka samu a cikin kyallen dabbobi.
• Thiamine mononitrate: Shi thiamine na roba wanda galibi ana saka shi cikin abinci ko sarrafa abinci.
• Thiamine hydrochloride: Ma'aunin da aka yi amfani da shi a cikin kari shine nau'in thiamine na roba.

Matsayi da Ayyukan Vitamin B1 a Jiki

Kamar sauran bitamin B, thiamine yana aiki azaman coenzyme a cikin jiki. Wannan ya shafi duk nau'ikan aiki, amma thiamine pyrophosphate shine mafi mahimmanci. Coenzymes sune mahadi waɗanda ke taimakawa enzymes su haifar da halayen sinadarai waɗanda basa aiki da kansu. Thiamine yana shiga cikin mahimman halayen sunadarai masu yawa. Alal misali, yana taimakawa wajen canza abubuwan gina jiki zuwa makamashi kuma yana inganta samuwar sukari.

Menene Tushen Abinci na Vitamin B1?

Mafi kyawun tushen abinci na thiamine sune kwayoyi, iri, hatsi da hanta. Sabanin haka, 'ya'yan itatuwa, kayan marmari, da kayan kiwo gabaɗaya ba sa samar da thiamine da yawa.

Menene Adadin Shawarwari?

Teburin da ke ƙasa yana nuna adadin shawarar yau da kullun (RDI) don thiamine.

*Yawaita cin abinci

Rashin Vitamin B1

Rashi ba kasafai ba ne, amma yawan sukarin jini na iya ƙara kawar da thiamine na fitsari, ƙara buƙatunsa da haɗarin rashi. A zahiri, ana iya rage matakan thiamine da kashi 1-2% a cikin mutanen da ke da nau'in 75 da nau'in ciwon sukari na 76. Mutanen da suka dogara da barasa suma suna cikin haɗarin rashi saboda rashin cin abinci mara kyau da ƙarancin sha thiamine.

Rashin ƙarancin thiamine mai tsanani zai iya haifar da yanayin da aka sani da beriberi da ciwo na Wernicke-Korsakoff. Wadannan cututtuka anorexia nervosaYana da alaƙa da kewayon bayyanar cututtuka, gami da asarar nauyi, rashin jin daɗi, matsalolin tunani, raunin tsoka, da haɓakar zuciya.

Illolin shan Vitamin B1 da yawa

Ana ɗaukar Thiamine lafiya. Babu rahotanni game da mummunan tasirin da zai iya faruwa bayan shan thiamine mai yawa daga abinci ko kari. Dalili ɗaya shine yawan thiamine yana fitar da sauri daga jiki a cikin fitsari. Sakamakon haka, ba a tantance matakin da za a iya ɗauka na sama na thiamine ba. Duk da haka, lokacin da aka sha da yawa sosai, ba zai kawar da yiwuwar bayyanar cututtuka na guba ba.

Vitamin B2 (Riboflavin)

Riboflavin, ana amfani dashi azaman launin abinci bitamin ne mai narkewa da ruwa.

Menene Nau'in Vitamin B2?

Baya ga riboflavin, abubuwan gina jiki da aka sani da flavoproteins suna sakin riboflavin yayin narkewa. Biyu daga cikin mafi yawan flavoproteins sune flavin adenine dinucleotide da flavin mononucleotide. Ana samun su a cikin abinci iri-iri.

Matsayi da Ayyukan Vitamin B2 a Jiki

Riboflavin yana aiki azaman coenzyme a cikin halayen sinadarai daban-daban. Kamar thiamine, yana nufin canza abubuwan gina jiki zuwa makamashi. juyar da bitamin B6 zuwa sigar aiki da kuma tryptophanHakanan wajibi ne don canza niacin zuwa niacin (bitamin B3).

Menene Tushen Abinci na Vitamin B2?

Kyakkyawan tushen riboflavin sun haɗa da ƙwai, kayan lambu masu ganye, broccoli, madara, legumes, namomin kaza da nama. Bugu da ƙari, ana ƙara riboflavin a cikin hatsin karin kumallo da aka sarrafa kuma ana amfani da shi azaman launin abinci mai launin rawaya-orange.

Menene Adadin Shawarwari?

Teburin da ke ƙasa yana nuna isassun abinci don RDI ko riboflavin. Waɗannan dabi'u suna wakiltar isassun abincin yau da kullun don biyan yawancin bukatun mutane.

*Yawaita cin abinci

Menene Rashin Vitamin B2?

Karancin Riboflavin ba kasafai ba ne a kasashen da suka ci gaba. Amma rashin cin abinci mara kyau na iya ƙara haɗarin tsufa, cututtukan huhu da shaye-shaye. Rashin rashi mai tsanani yana haifar da yanayin da aka sani da ariboflavinosis, wanda ke da ciwon makogwaro, harshen harshe, anemia, da matsalolin ido. Hakanan yana hana metabolism na bitamin B6 da juyar da tryptophan zuwa niacin.

Illolin shan Vitamin B2 da yawa

Babban abin da ake ci ko ƙarin riboflavin ba shi da wani tasiri da aka sani kamar guba. Sha ba shi da tasiri a mafi girma allurai. Hakanan ana samunsa a cikin ƙananan ƙwayoyin jiki kuma ana fitar da riboflavin da yawa a cikin fitsari. Sakamakon haka, ba a tabbatar da ingantaccen matakin shan riboflavin na sama ba.

Vitamin B3 (Niacin)

Hakanan ana kiranta bitamin B3 niacinShi ne kawai bitamin B da jikinmu zai iya samarwa daga wani sinadari, amino acid tryptophan.

Vitamin B3 Wadanne iri ne?

Abubuwan gama gari na niacin sun haɗa da:

• Nicotinic acid: Mafi na kowa tsari samu a cikin kari. Ana samunsa a cikin abinci na tushen shuka da dabba.

• Nicotinamide (niacinamide): Ana samuwa a cikin kari da abinci.

Nicotinamide riboside shima yana da aikin bitamin B3. Ana samun ƙananan adadin a cikin furotin whey da yisti mai burodi.

Vitamin B3 a cikin jiki Matsayi da Aiki

Duk nau'ikan sinadirai masu gina jiki na niacin a ƙarshe an canza su zuwa nicotinamide adenine dinucleotide (NAD+) ko nicotinamide adenine dinucleotide phosphate (NADP+), waɗanda ke aiki azaman coenzymes. Kamar sauran bitamin B, yana aiki azaman coenzyme a cikin jiki kuma yana taka muhimmiyar rawa a ayyukan salula kuma yana da kaddarorin antioxidant. Ɗaya daga cikin muhimman ayyukansa shine fitar da makamashi daga glucose (sukari), tsari na metabolism da ake kira glycolysis.

Vitamin B3 Menene Tushen Abinci?

Ana samun Niacin a cikin tsirrai da dabbobi. Kyakkyawan tushe sun haɗa da kifi, kaza, qwai, kayan kiwo da namomin kaza. Ana kuma saka Niacin a cikin kayan karin kumallo da fulawa. Hakanan, jikinmu yana iya haɗa niacin daga amino acid tryptophan. Masana kimiyya sun kiyasta cewa za a iya amfani da 1 MG na tryptophan don ƙirƙirar 60 MG na niacin.

Menene Adadin Shawarwari?

Teburin da ke ƙasa yana nuna RDA ko isasshen abin sha.

*Yawaita cin abinci

Vitamin B3 Karanci

a kasashe masu tasowa pellagra Rashin Niacin, wanda aka sani da niacin, wani yanayi ne da ba kasafai ba. Babban bayyanar cututtuka na pellagra sune fata mai kumburi, ciwon baki, rashin barci da rashin barci. Kamar kowane cututtuka na nakasa, yana iya zama mai mutuwa idan ba a kula da shi ba. Kuna iya samun duk niacin da kuke buƙata daga nau'ikan abinci iri-iri. Karanci ya fi zama ruwan dare a kasashe masu tasowa wadanda ba su da bambanci.

Samun ƙarin bitamin B3 Side effects

Niacin daga abincin da ke faruwa a zahiri ba shi da wani illa. Koyaya, ƙarin ƙarin allurai na niacin na iya haifar da tashin zuciya, amai, haushin ciki da lalacewar hanta.

Lalacewar hanta yana da alaƙa da amfani na dogon lokaci na manyan allurai (gram 3-9 / rana) na ci gaba-saki ko jinkirin sakin nicotinic acid. Bugu da ƙari, shan abubuwan niacin na dogon lokaci na iya inganta juriya na insulin da matakan sukari na jini. Nicotinic acid kuma na iya ƙara yawan matakan uric acid da ke yawo da cutar da alamun gout.

Vitamin B5 (pantothenic acid)

Pantothenic acid yana samuwa a kusan dukkanin abinci. Da kyau, sunanta Greek, ma'ana "a kowane bangare". pantothen daga kalmar.

Vitamin B5 Wadanne iri ne?

Akwai nau'ikan pantothenic acid ko mahadi waɗanda ke sakin nau'in aiki na bitamin lokacin narkewa.

• Coenzyme A: Yana da tushen gama gari na wannan bitamin a cikin abinci. Pantothenic acid yana fitowa a cikin tsarin narkewa.
• Protein mai ɗaukar acyl: Ana samun furotin mai ɗaukar nauyi kamar coenzyme A a cikin abinci kuma ana fitar da pantothenic acid yayin narkewa.
• Calcium pantothenate: Mafi yawan nau'in pantothenic acid a cikin kari.
• Panthenol: Wani nau'i na pantothenic acid, wanda galibi ana amfani dashi a cikin kari.

Vitamin B5 a cikin jiki Matsayi da Aiki

Pantothenic acid yana taka muhimmiyar rawa a cikin ayyuka masu yawa na rayuwa. Ya zama dole don samuwar coenzyme A, wanda ya zama dole don haɓakar fatty acid, amino acid, hormones steroid, neurotransmitters da sauran mahimman mahadi.

Vitamin B5 Menene Tushen Abinci?

Pantothenic acid yana samuwa a kusan dukkanin abinci. Albarkatu masu wadata shiitake naman kaza, caviar, koda, kaza, naman sa da kwai gwaiduwa. Wasu abinci na shuka suma suna da kyau, irin su tushen kayan lambu, hatsi gabaɗaya, tumatir da broccoli.

Menene Adadin Shawarwari?

Teburin da ke ƙasa yana nuna isasshen abinci (AI) na pantothenic acid a yawancin mutane.

Vitamin B5 Karanci

Karancin Pantothenic acid ba kasafai ba ne a kasashe masu ci gaban masana'antu. A gaskiya ma, wannan bitamin yana da yawa a cikin abinci mai tsanani rashin abinci mai gina jiki kusan ba a ji ba. Koyaya, buƙatun su na iya zama mafi girma ga masu ciwon sukari da waɗanda ke shan barasa da yawa.

Nazarin dabbobi ya nuna cewa ƙarancin pantothenic acid yana haifar da mummunan tasiri akan yawancin tsarin gabobin. Yana da alaƙa da alamu da yawa kamar su rashin ƙarfi, rashin jin daɗi, damuwan bacci, rashin natsuwa da matsalolin narkewar abinci.

Samun ƙarin bitamin B5 Side effects

Pantothenic acid baya nuna wani sakamako mai illa a yawan allurai. Ba a kafa iyaka babba mai jurewa ba. Koyaya, allurai masu girma kamar gram 10 a kowace rana na iya haifar da tashin hankali da zawo.

Vitamin B6 (Pyridoxine)

Vitamin B6Yana da mahimmancin abinci mai gina jiki don haɓakar pyridoxal phosphate, coenzyme da ke cikin fiye da 100 hanyoyin rayuwa daban-daban.

Vitamin B6 Wadanne iri ne?

Kamar sauran bitamin B, bitamin B6 iyali ne na mahadi masu dangantaka:

• Pyridoxine: Ana samun wannan nau'i a cikin 'ya'yan itatuwa, kayan lambu da hatsi, da kari. Abincin da aka sarrafa yana iya ƙunsar pyridoxine.

• Pyridoxamine: Pyridoxamine phosphate shine nau'in bitamin B6 na kowa a cikin abincin dabbobi.
• Pyridoxal: Pyridoxal phosphate shine muhimmin nau'in bitamin B6 a cikin abincin asalin dabba.

A cikin hanta, duk nau'ikan abinci na bitamin B6 an canza su zuwa pyridoxal 5-phosphate, nau'in aiki na bitamin.

Vitamin B6 a cikin jiki Matsayi da Aiki

Kamar sauran bitamin B, bitamin B6 yana aiki azaman coenzyme a cikin halayen sunadarai masu yawa. Yana da hannu a cikin makamashi da amino acid metabolism da kuma samuwar jan jini. Hakanan wajibi ne don sakin glucose (sukari) daga glycogen, kwayoyin da jiki ke amfani dashi don adana carbohydrates.

Vitamin B6 kuma yana tallafawa samuwar farin jini kuma yana taimakawa jiki hada nau'ikan jijiya daban-daban.

Vitamin B6 Menene Tushen Abinci?

Ana samun Vitamin B6 a cikin abinci iri-iri. Tuna, turkey, ayaba, chickpeas da dankali sune tushen tushen bitamin B6. Ana kuma ƙara bitamin B6 a cikin hatsin karin kumallo da kayan nama mai tushen soya. Samuwar wannan bitamin gabaɗaya ya fi girma a cikin abincin dabbobi idan aka kwatanta da abincin shuka.

Menene Adadin Shawarwari?

Teburin da ke ƙasa yana nuna RDI don bitamin B6.

*Yawaita cin abinci

Vitamin B6 Karanci

Rashin bitamin B6 yana da wuya. Mutanen da ke shan barasa suna cikin haɗari mafi girma. Babban alamomin sun haɗa da anemia, raƙuman fata, jijjiga, rudani da damuwa. Rashi kuma an danganta shi da ƙara haɗarin cutar kansa.

Samun ƙarin bitamin B6 Side effects

A dabi'a, bitamin B6 da aka karɓa daga abinci ba shi da wani tasiri. Sabanin haka, ƙarin ƙarin ƙarin allurai na pyridoxine - 2000 MG ko fiye a kowace rana na iya haifar da lalacewar jijiya mai hankali da raunukan fata. Yawan cin abinci na pyridoxine na iya hana samar da madara a cikin mata masu shayarwa.

Vitamin B7 (Biotin)

Sau da yawa mutane suna shan abubuwan da ake amfani da su na biotin don ciyar da gashi, kusoshi da fata, amma babu wata shaida mai ƙarfi ga waɗannan fa'idodin. A zahiri, kalmar Jamus don "fata" a tarihi daga hat Daga baya aka sanya masa suna bitamin H.

Vitamin B7 Wadanne iri ne?

biotin a cikin nau'i na kyauta ko ɗaure ga sunadaran. Lokacin da sunadarai masu dauke da biotin suka narke, suna sakin wani fili da ake kira biocide. Enzyme mai narkewa biotinidase sannan ya rushe biocidite zuwa biotin kyauta da lysine, amino acid.

Vitamin B7 a cikin jiki Matsayi da Aiki

Hakanan kamar duk bitamin B, biotin yana aiki azaman coenzyme. Muhimmancin enzymes carboxylase guda biyar suna da mahimmanci don aikin enzymes da ke cikin wasu mahimman hanyoyin rayuwa. Misali, biotin yana da muhimmiyar rawa a cikin hadakar fatty acid, samuwar glucose da kuma metabolism na amino acid.

Vitamin B7 Menene Tushen Abinci?

Abincin dabbobi masu wadatar biotin sun haɗa da nama, kifi, gwaiduwa kwai, da kayan kiwo. Kyakkyawan tushen shuka shine legumes, ganye mai ganye, farin kabeji, namomin kaza da kwayoyi. microbiota na cikiHakanan yana samar da ƙananan ƙwayoyin biotin.

Menene Adadin Shawarwari?

Teburin da ke ƙasa yana nuna isassun abinci (AI) don biotin.

 Vitamin B7 Karanci

Karancin Biotin ba kasafai bane. Haɗarin ya fi girma a tsakanin mutanen da ba su da isasshen sinadarin biotin, suna shan maganin rigakafi, jariran da ke da cutar Leiner, ko jarirai waɗanda ke da ƙayyadaddun kwayoyin halitta ga rashi. Rashin raunin biotin da ba a kula da shi ba zai iya haifar da alamun jijiya kamar su tashin hankali, jinkirin tunani, da asarar daidaitawar tsoka.

Samun ƙarin bitamin B7 Side effects

Biotin ba shi da sanannun illolin a yawan allurai kuma ba a kafa iyaka babba mai jurewa ba.

Vitamin B9 (Folate)

An fara gano Vitamin B9 a cikin yisti amma daga baya aka ware daga ganyen alayyafo. Don haka sunaye folic acid ko folate,” folium ” an ba shi ne saboda kalmomin da aka samo daga kalmar Latin da ke nufin “leaf”.

Menene Nau'in Vitamin B9?

Vitamin B9 yana samuwa ta nau'i-nau'i da yawa:

• Folate: Iyali ne na mahadi na bitamin B9 da ake samu ta dabi'a a cikin abinci.

• Folic acid: Wani nau'i na roba da aka saba ƙarawa zuwa abinci da aka sarrafa ko ana siyar dashi azaman kari. Wasu masana kimiyya sun damu cewa babban adadin folic acid kari na iya haifar da lahani.
• L-methylfolate: Har ila yau, an san shi da 5-methyl-tetrahydrofolate, L-methylfolate shine nau'i mai aiki na bitamin B9 a cikin jiki. Bugu da ƙari, ana ganin ya fi lafiya fiye da folic acid.

Matsayi da Ayyukan Vitamin B9 a Jiki

Vitamin B9 yana aiki azaman coenzyme kuma yana da mahimmanci don haɓakar sel, samuwar DNA da metabolism na amino acid. Yana da matukar muhimmanci a lokacin lokacin saurin rarraba kwayoyin halitta da girma, kamar jariri da ciki. Hakanan ya zama dole don samuwar kwayoyin jini ja da fari, don haka rashi na iya haifar da anemia.

Menene Tushen Abinci na Vitamin B9?

Abubuwan abinci masu kyau sun haɗa da ganyen ganye, legumes, tsaba sunflower da bishiyar asparagus. Folic acid kuma ana yawan saka shi cikin kayan abinci da aka sarrafa.

Menene Adadin Shawarwari?

Teburin da ke ƙasa yana nuna shawarar shawarar yau da kullun (RDI) don bitamin B9.

*Yawaita cin abinci

Rashin Vitamin B9

Rashin bitamin B9 da wuya yakan faru da kansa. Yawancin lokaci ana danganta shi da sauran ƙarancin abinci mai gina jiki da rashin abinci mara kyau. Anemia ɗaya ne daga cikin alamun rashin ƙarfi na bitamin B9. Ba a bambance shi da anemia mai alaƙa da rashi bitamin B12. Rashin bitamin B9 kuma na iya haifar da lahani na kwakwalwa ko kuma jijiya da aka sani da lahani na bututun jijiyoyi.

Illolin shan Vitamin B9 da yawa

Ba a ba da rahoton mummunan sakamako masu illa na yawan shan bitamin B9 ba. Duk da haka, bincike ya nuna cewa babban adadin kari na iya rufe rashi bitamin B12. Wasu ma suna ba da shawarar cewa za su iya cutar da cututtukan jijiyoyin da ke da alaƙa da ƙarancin bitamin B12. Bugu da ƙari, wasu masana kimiyya sun damu cewa yawan shan folic acid na iya haifar da wasu matsalolin lafiya.

Vitamin B12 (Cobalamin)

Vitamin B12Shi ne kadai bitamin da ke dauke da cobalt, wani sinadarin karfe. Saboda wannan dalili, ana kiransa cobalamin sau da yawa.

Nau'in Vitamin B12

Akwai nau'ikan bitamin B12 guda huɗu - cyanocobalamin, hydroxocobalamin, adenosylcobalamin, da methylcobalamin. Hydroxocobalamin shine nau'in bitamin B12 da ke faruwa a zahiri kuma ana samun shi a cikin abinci na asalin dabba. Sauran nau'ikan halitta, methylcobalamin da adenosylcobalamin, sun zama sananne azaman kari a cikin 'yan shekarun nan.

Matsayi da Ayyukan Vitamin B12 a Jiki

Kamar sauran bitamin B, bitamin B12 yana aiki azaman coenzyme. Samun isasshen abinci yana taimakawa wajen kula da aikin kwakwalwa da haɓakawa, aikin jijiya, da samar da jajayen ƙwayoyin jini. Hakanan wajibi ne don jujjuya furotin da mai zuwa makamashi kuma yana da mahimmanci ga rarraba tantanin halitta da haɗin DNA.

Menene Tushen Abinci na Vitamin B12?

Abincin dabbobi shine kawai tushen abinci na bitamin B12. Wadannan sun hada da nama, kiwo, abincin teku da ƙwai. Wadancan tushen wannan bitamin; abinci kamar hanta, zuciya, kawa, herring da tuna. Spirulina Tsire-tsire, irin su algae, sun ƙunshi pseudo-vitamin B12, rukuni na mahadi masu kama da bitamin B12 amma jiki ba zai iya amfani da su ba.

Menene Adadin Shawarwari?

Teburin da ke ƙasa yana nuna RDI don bitamin B12.

*Yawaita cin abinci

Rashin Vitamin B12

Ana adana bitamin B12 a cikin hanta, don haka ko da ba za ku iya isa ba, yana iya ɗaukar lokaci mai tsawo kafin bayyanar rashin ƙarfi. Wadanda suka fi fuskantar kasadar rashi su ne wadanda ba sa cin abincin dabbobi ko da wuya. Ana ganin wannan a cikin cin ganyayyaki da kayan cin ganyayyaki.

Rashi kuma na iya tasowa a cikin tsofaffi. Shakar bitamin B12 ya dogara ne akan furotin da ciki ke samarwa wanda ake kira intrinsic factor. Yayin da mutane ke tsufa, samuwar abubuwan da ke cikin jiki na iya raguwa ko tsayawa gaba ɗaya.

Sauran ƙungiyoyin haɗari sun haɗa da waɗanda aka yi wa tiyatar asarar nauyi ko suna da cutar Crohn ko cutar celiac su ne. Rashin bitamin B12 na iya haifar da matsalolin kiwon lafiya iri-iri kamar su anemia, asarar ci, matsalolin jijiya da hauka.

Illolin shan Vitamin B12 da yawa

Kadan daga cikin bitamin B12 ne kawai za a iya shiga cikin tsarin narkewar abinci. Adadin da aka sha ya dogara ne akan samar da abubuwan da ke cikin ciki. Sakamakon haka, yawan shan bitamin B12 a cikin mutane masu lafiya ba a haɗa shi da wani mummunan tasiri ba. Ba a ƙayyade matakin abin da za a iya jurewa ba.

Vitamin C (ascorbic acid)

bitamin CShi ne kawai bitamin mai narkewa da ruwa wanda baya cikin rukunin bitamin B. Collagen yana daya daga cikin manyan abubuwan da ake amfani da su a cikin jiki. da ake bukata domin hadawarsa.

Nau'in Vitamin C

Vitamin C yana samuwa ta hanyoyi biyu; Mafi na kowa da aka sani da ascorbic acid. Wani nau'i na ascorbic acid da ake kira dehydroascorbic acid kuma yana da aikin bitamin C.

Matsayi da Ayyukan Vitamin C a Jiki

Vitamin C yana tallafawa ayyuka masu mahimmanci na jiki, ciki har da:

• antioxidant tsaro: Jikinmu yana amfani da antioxidants don kare kansa daga damuwa na oxidative. Vitamin C yana daya daga cikin mafi mahimmancin antioxidants.

• Samuwar Collagen: Idan ba tare da bitamin C ba, jiki ba zai iya haɗa collagen ba, babban furotin a cikin nama mai haɗi. A sakamakon haka, rashi yana rinjayar fata, tendons, ligaments da kasusuwa.

• Ayyukan rigakafi: Kwayoyin rigakafi sun ƙunshi babban adadin bitamin C. Yayin kamuwa da cuta, matakan su suna raguwa da sauri.

Ba kamar bitamin B ba, bitamin C ba ya aiki a matsayin coenzyme, ko da yake yana da cofactor ga prolyl hydroxylase, wani enzyme wanda ke da muhimmiyar rawa a cikin samuwar collagen.

Menene Tushen Abinci na Vitamin C?

Babban tushen abinci na bitamin C shine 'ya'yan itatuwa da kayan marmari. Abincin da aka samu daga dabba da aka dafa ya ƙunshi kusan babu bitamin C, amma ana iya samun ƙananan adadin a cikin ɗanyen hanta, ƙwai, nama da kifi. Dafa abinci ko bushewa yana rage yawan bitamin C da yawa.

Menene Adadin Shawarwari?

Adadin shawarar yau da kullun (RDI) na bitamin C shine kiyasin adadin bitamin da yawancin mutane ke buƙata kowace rana.

*Yawaita cin abinci

Rashin Vitamin C

Rashin bitamin C yana da wuya amma yana iya tasowa a cikin mutanen da ke da ƙuntataccen abinci ko kuma ba sa cin 'ya'yan itatuwa ko kayan lambu. Mutanen da ke da shaye-shayen miyagun ƙwayoyi ko shaye-shaye suma suna cikin haɗari mafi girma. Alamomin farko na rashin bitamin C sune gajiya da rauni. Yayin da alamun ke daɗa muni, tabon fata da kumburin gumi na iya faruwa. Urticaria, asarar hakori, zubar da jini na gingival, matsalolin haɗin gwiwa, bushewar idanu, jinkirin warkar da rauni ana iya gani. Kamar yadda yake tare da duk raunin bitamin, yana da mutuwa idan ba a kula da shi ba.

Illolin shan Vitamin C da yawa

Yawancin mutane suna shan babban adadin bitamin C ba tare da wani tasiri ba. haƙuri ba tare da Duk da haka, yawan adadin da ya wuce gram 3 a kowace rana yana haifar da gudawa, tashin zuciya da ciwon ciki. Wannan shi ne saboda iyakanceccen adadin bitamin C ana iya sha daga kashi ɗaya. Abubuwan da ake amfani da su na iya samun ƙarin haɗarin duwatsun koda lokacin da babban adadin kari yana amfani da fiye da 1000mg kowace rana.

A sakamakon haka;

ruwa mai narkewa bitamin; bitamin B guda takwas da bitamin C. Duk da yake ayyukansu a cikin jiki suna da yawa, mutane da yawa suna aiki azaman coenzymes a cikin matakai masu yawa na rayuwa.

Duk bitamin masu narkewa da ruwaAna iya samun sauƙin samu daga abinci tare da daidaitaccen abinci. Koyaya, ana samun bitamin B12 a cikin adadi mai yawa a cikin abincin dabbobi. Sakamakon haka, masu cin ganyayyaki suna cikin haɗarin rashi kuma suna iya shan abubuwan da suke ci ko kuma a yi musu allura akai-akai.

Ka tuna cewa jikinmu yawanci ba ya ƙunshi bitamin B12. ruwa mai narkewa bitaminba na adanawa. Mafi kyau duka, wajibi ne don samun su daga abinci kowace rana.