He aha nā Vitamina Hiki i ka wai? Nā waiwai o nā huaora hiki ke hoʻoheheʻe ʻia i ka wai

Pili nā huaora i ka solubility (ka wai a me ka momona o nā huaora) ua hoʻokaʻawale ʻia e like me Ua kapa ʻia nā huaora hiki ke hoʻoheheʻe ʻia i ka wai, a ʻo nā huaora hiki ke hoʻoheheʻe ʻia i ka momona. 9 mau ʻano like ʻole waiʻaila hiki ke hoʻoheheʻe ʻia Aia.

ʻO wai nā huaora hiki ke hoʻoheheʻe ʻia i ka wai?

• Vitamin B1 (Thiamine)
• Vitamin B2 (Riboflavin)
• Vitamin B3 (Niacin)
• Vitamin B5 (Pantothenic acid)
• Vitamin B6(Pyridoxine)
• Huaola B7 (Biotin)
• Huaola B9 (Folate)
• Vitamin B12 (cobalamin)
• ʻO ka Vitamin C (Ascorbic acid)

nā huaʻa momonakue i, nā huaora hoʻoheheʻe wai ʻAʻole mālama mau ʻia i loko o ke kino. No laila, pono e lawe mau mai ka ai. ma ka ʻatikala "nā waiwai o nā huaora hiki ke hoʻoheheʻe ʻia i ka wai", "nā huaora i hiki ke hoʻoheheʻe ʻia i ka wai", "nā maʻi i ʻike ʻia ma ka hemahema o nā huaora hiki ke hoʻoheheʻe ʻia i ka wai" e kūkākūkā ʻia nā kumuhana.

He aha nā Vitamina Hiki i ka wai?

Vitamin B1(Thiamine)

ʻO ka Thiamine, ka mea i ʻike ʻia ʻo ka vitamina B1, he mea ʻike ʻepekema ʻO ka vitamina hiki ke hoʻoheheʻe ʻia i ka wai muad.

He aha nā ʻano o ka Vitamin B1?

Nui nā ʻano o ka thiamine, penei:

• Thiamine pyrophosphate: ʻIke pū ʻia ʻo thiamine diphosphate, ʻo ia ka ʻano nui o ka thiamine i loko o ko mākou kino. ʻO ia ke ʻano nui i loaʻa i nā meaʻai a pau.
• ʻO ka thiamine triphosphate: Loaʻa kēia ʻano i nā meaʻai o nā holoholona akā i ka liʻiliʻi ma mua o ka thiamine pyrophosphate. Manaʻo ʻia ʻo ia ka liʻiliʻi ma mua o 10% o ka nui o ka thiamine i loaʻa i nā ʻiʻo holoholona.
• Thiamine mononitrate: He thiamine synthetic ia i hoʻohui pinepine ʻia i ka holoholona a i ʻole ka meaʻai i hana ʻia.
• Thiamine hydrochloride: ʻO ka maʻamau i hoʻohana ʻia i ka hoʻohui ʻana ʻo ia ke ʻano synthetic o thiamine.

Ke kuleana a me ka hana o ka Vitamin B1 i ke kino

E like me nā huaʻai B ʻē aʻe, hana ʻo thiamine ma ke ʻano he coenzyme i ke kino. Pili kēia i nā ʻano hana a pau, akā ʻo thiamine pyrophosphate ka mea nui loa. ʻO nā coenzymes nā pūhui e kōkua i nā enzyme e hoʻoulu i nā hopena kemika i hana ʻole iā lākou iho. Hoʻokomo ʻia ʻo Thiamine i nā hopena kemika koʻikoʻi. Eia kekahi laʻana, kōkua ia i ka hoʻololiʻana i nā meaʻai i ka ikehu a hoʻoikaika i ke kō.

He aha nā kumu meaʻai o ka Vitamin B1?

ʻO nā kumu meaʻai nui loa o ka thiamine ʻo nā nati, nā hua, nā kīʻaha a me nā ate. ʻO ka hoʻohālikelike ʻana, ʻaʻole hāʻawi nui nā huaʻai, nā mea kanu, a me nā huahana waiū.

He aha ka huina i Manaʻo ʻia?

Hōʻike ka papa ma lalo i ka nui o kēlā me kēia lā (RDI) no ka thiamine.

* Kaʻai kūpono

Ka nele o ka Vitamin B1

He kakaikahi ka hemahema, akā hiki i ke kiʻekiʻe o ke kō koko koko ke hoʻonui i ka urinary thiamine elimination, hoʻonui i kona pono a me ka pilikia o ka hemahema. ʻO ka ʻoiaʻiʻo, hiki ke hoʻemi ʻia nā pae thiamine e 1-2% i nā poʻe me ka maʻi maʻi type 75 a me ke ʻano 76. ʻO ka poʻe me ka hilinaʻi waiʻona kekahi i ka pilikia no ka hemahema ma muli o ka ʻai maikaʻi ʻole a me ka hōʻemi ʻana i ka thiamine absorption.

ʻO ka nele o ka thiamine koʻikoʻi hiki ke alakaʻi i nā kūlana i kapa ʻia ʻo beriberi a me Wernicke-Korsakoff syndrome. ʻO kēia mau pilikia anorexia nervosaHoʻopili ʻia ia me nā ʻano hōʻailona like ʻole, e like me ke kaumaha o ke kaumaha, ka maʻi hopohopo, nā pilikia noʻonoʻo, nāwaliwali o ka ʻiʻo, a me ka hoʻonui ʻana i ka naʻau.

Nā hopena ʻaoʻao o ka lawe nui ʻana i ka Vitamin B1

Manaʻo ʻia ʻo Thiamine he palekana. ʻAʻohe hōʻike o nā hopena maikaʻi ʻole ma hope o ka ʻai ʻana i ka nui o ka thiamine mai ka meaʻai a i ʻole nā ​​​​mea hoʻohui. ʻO kekahi kumu ʻo ka hoʻokuʻu koke ʻia o ka thiamine mai ke kino i ka mimi. ʻO ka hopena, ʻaʻole i hoʻoholo ʻia ka pae kiʻekiʻe o ka thiamine. Eia nō naʻe, i ka lawe ʻia ʻana i nā huina kiʻekiʻe loa, ʻaʻole ia e kāpae i nā hōʻailona hiki ke loaʻa i ka ʻona.

Vitamin B2 (Riboflavin)

Riboflavin, hoʻohana ʻia ma ke ʻano he kala ʻai he vitamina hiki ke hooheheeia i ka wai.

He aha nā ʻano o ka Vitamin B2?

Ma waho aʻe o ka riboflavin, hoʻokuʻu nā meaʻai i kapa ʻia ʻo flavoproteins i ka riboflavin i ka wā o ka ʻeli ʻana. ʻElua o nā flavoproteins maʻamau ka flavin adenine dinucleotide a me ka flavin mononucleotide. Loaʻa lākou i nā ʻano meaʻai like ʻole.

Ke kuleana a me ka hana o ka Vitamin B2 i ke kino

Hana ʻo Riboflavin ma ke ʻano he coenzyme i nā hopena kemika. E like me ka thiamine, pili ia i ka hoʻololi ʻana i nā meaʻai i ka ikehu. ka hoʻololi ʻana o ka huaora B6 i kona ʻano hana a tryptophanPono nō hoʻi ia no ka hoʻololi ʻana o ka niacin i niacin (vitamin B3).

He aha nā kumu meaʻai o ka Vitamin B2?

ʻO nā kumu maikaʻi o riboflavin nā hua manu, nā lau ʻōmaʻomaʻo lau, broccoli, ka waiū, nā legumes, nā halo a me ka ʻiʻo. Eia kekahi, hoʻohui pinepine ʻia ka riboflavin i nā cereals kakahiaka kakahiaka a hoʻohana ʻia ma ke ʻano he kala melemele-alani.

He aha ka huina i Manaʻo ʻia?

Hōʻike ka papa ma lalo i ka ʻai kūpono no ka RDI a i ʻole riboflavin. Hōʻike kēia mau waiwai i ka lawa o kēlā me kēia lā e hoʻokō i nā pono o ka poʻe.

* Kaʻai kūpono

He aha ka nele o ka Vitamin B2?

He kakaikahi ka hemahema o Riboflavin i nā ʻāina kūkulu. Akā ʻo ka meaʻai maikaʻi ʻole hiki ke hoʻonui i ka pilikia o ka ʻelemakule, ka maʻi ʻōpū a me ka inu ʻona. ʻO ka hemahema koʻikoʻi ke kumu o kahi maʻi i kapa ʻia ʻo ariboflavinosis, kahi i hōʻike ʻia e ka ʻeha ʻāʻī, ke alelo ʻā, anemia, a me nā pilikia maka. Kāohi ia i ka metabolism o ka huaʻa B6 a me ka hoʻololi ʻana o tryptophan i niacin.

Nā hopena ʻaoʻao o ka lawe nui ʻana i ka Vitamin B2

ʻAʻohe hopena i ʻike ʻia e like me ka ʻona o ka meaʻai kiʻekiʻe a i ʻole ka riboflavin hoʻohui. Ma nā kiʻekiʻe kiʻekiʻe, ʻoi aku ka maikaʻi o ka absorption. Loaʻa iā ia ma nā mea liʻiliʻi loa i loko o nā ʻiʻo o ke kino a hoʻokuʻu ʻia ka riboflavin nui i loko o ka mimi. ʻO ka hopena, ʻaʻole i hoʻokumu ʻia ka pae kiʻekiʻe o ka riboflavin.

Vitamin B3 (Niacin)

ʻIke ʻia hoʻi he vitamina B3 niakinaʻO ia wale nō ka huaora B i hiki i ko mākou kino ke hana mai kahi meaʻai ʻē aʻe, ka amino acid tryptophan.

Huaola B3 He aha nā ʻano?

Aia nā ʻano maʻamau o ka niacin:

• Nicotinic acid: ʻO keʻano maʻamau i loaʻa i ka supplement. Loaʻa ia i nā meaʻai o nā mea kanu a me nā holoholona.

• Nicotinamide (niacinamide): Loaʻa ia i nā mea hoʻohui a me nā meaʻai.

Loaʻa i ka hui nicotinamide riboside ka hana vitamin B3. Loaʻa nā mea liʻiliʻi i loko o ka protein whey a me ka hū a ka mea palaoa.

Vitamin B3 i loko o ke kino Hana a me ka hana

Hoʻololi ʻia nā ʻano meaʻai a pau o ka niacin i nicotinamide adenine dinucleotide (NAD+) a i ʻole nicotinamide adenine dinucleotide phosphate (NADP+), e hana like me nā coenzymes. E like me nā huaʻai B ʻē aʻe, hana ia ma ke ʻano he coenzyme i loko o ke kino a he hana koʻikoʻi i nā hana cellular a loaʻa iā ia nā waiwai antioxidant. ʻO kekahi o kāna mau hana koʻikoʻi ʻo ka lawe ʻana i ka ikehu mai ka glucose (sugar), ke kaʻina hana o ka metabolism i kapa ʻia ʻo glycolysis.

Huaola B3 He aha nā Puna Meaʻai?

Loaʻa ka Niacin i nā mea kanu a me nā holoholona. Loaʻa nā kumu maikaʻi i ka iʻa, ka moa, nā hua, nā huahana waiu a me nā halo. Hoʻohui pū ʻia ʻo Niacin i ka palaoa ʻaina kakahiaka a me ka palaoa. Eia kekahi, hiki i ko mākou kino ke synthesize i ka niacin mai ka amino acid tryptophan. Manaʻo nā kānaka ʻepekema he 1 mg o tryptophan hiki ke hoʻohana ʻia e hana i 60 mg o niacin.

He aha ka huina i Manaʻo ʻia?

Hōʻike ka papa ma lalo nei i ka RDA a i ʻole ka ʻai kūpono.

* Kaʻai kūpono

Huaola B3 Ka hemahema

ma nā ʻāina ulu pellagra ʻO ka nele o Niacin, i kapa ʻia ʻo niacin, he maʻi kakaikahi. ʻO nā hōʻailona nui o ka pellagra ʻo ka ʻili wela, ka ʻeha waha, ka hiamoe a me ka dementia. E like me nā maʻi kīnā ʻole, hiki ke make ke mālama ʻole ʻia. Hiki iā ʻoe ke loaʻa i nā niacin a pau āu e pono ai mai nā ʻano meaʻai like ʻole. ʻOi aku ka maʻamau o ka hemahema ma nā ʻāina kūkulu i nele i ka ʻokoʻa.

Loaʻa hou i ka Vitamin B3 Nā hopena ʻaoʻao

ʻAʻohe hopena ʻaoʻao o Niacin mai nā meaʻai kūlohelohe. Eia nō naʻe, hiki i ka nui o ka niacin ke hoʻoulu i ka nausea, ka luaʻi, ka ʻeha o ka ʻōpū a me ka pōʻino o ka ate.

Hoʻopili ʻia ka pōʻino o ke ake me ka hoʻohana lōʻihi ʻana i nā wai kiʻekiʻe loa (3-9 grams / lā) o ka waika nicotinic hoʻokuʻu mau a hoʻokuʻu lohi. Eia kekahi, ʻo ka lawe ʻana i nā mea hoʻopihapiha niacin no ka manawa lōʻihi e hiki ke hoʻomaikaʻi i ka pale ʻana o ka insulin a me nā pae kō koko. Hiki i ka Nicotinic acid ke hoʻonui i ka pae o ka uric acid a hoʻonui i nā hōʻailona gout.

ʻO ka Vitamin B5 (Pantothenic Acid)

Loaʻa ka waikawa Pantothenic i nā meaʻai a pau. He kūpono, ʻo ka inoa Helene, ʻo ia hoʻi "ma nā ʻaoʻao āpau". pantona i loaa mai ka olelo.

Huaola B5 He aha nā ʻano?

Nui nā ʻano o ka pantothenic acid a i ʻole nā ​​pūhui e hoʻokuʻu i ke ʻano ikaika o ka huaora ke hoʻoheheʻe ʻia.

• Coenzyme A: He kumu maʻamau ia o kēia huaora i nā meaʻai. Hoʻokuʻu ʻia ka waikawa Pantothenic i loko o ka ʻāpana digestive.
• acyl carrier protein: Loaʻa ka protein carrier noble e like me ka coenzyme A i loko o nā meaʻai a hoʻokuʻu ʻia ka waikawa pantothenic i ka wā o ka ʻai ʻana.
• Calcium pantothenate: ʻO ke ʻano maʻamau o ka waikawa pantothenic i nā mea hoʻohui.
• Panthenol: ʻO kekahi ʻano o ka pantothenic acid, i hoʻohana pinepine ʻia i nā mea hoʻohui.

Vitamin B5 i loko o ke kino Hana a me ka hana

He kuleana koʻikoʻi ka Pantothenic acid i ka nui o nā hana metabolic. Pono ia no ka hoʻokumu ʻana i ka coenzyme A, pono ia no ka synthesis o nā momona momona, nā amino acids, nā hormones steroid, nā neurotransmitters a me nā mea nui ʻē aʻe.

Huaola B5 He aha nā Puna Meaʻai?

Loaʻa ka waikawa Pantothenic i nā meaʻai a pau. Nā waiwai waiwai ʻohu shiitake, caviar, kidney, moa, pipi a me ka hua manu. He kumu maikaʻi nō hoʻi kekahi mau meaʻai mea kanu, e like me nā huaʻai aʻa, nā kīʻaha piha, nā ʻōmato a me ka broccoli.

He aha ka huina i Manaʻo ʻia?

Hōʻike ka papa ma lalo i ka ʻai kūpono (AI) o ka waikawa pantothenic i ka hapa nui o nā kānaka.

Huaola B5 Ka hemahema

He kakaikahi ka nele o ka waikawa Pantothenic i nā ʻāina ʻoihana. ʻO kaʻoiaʻiʻo, he mea maʻamau kēia vitamina i nā meaʻai koʻikoʻi malnutrition aneane lohe ole ia. Eia nō naʻe, ʻoi aku ka kiʻekiʻe o kā lākou koi no ka poʻe me ka maʻi diabetes a me ka poʻe inu nui i ka waiʻona.

Hōʻike nā haʻawina holoholona i ka nele o ka pantothenic acid i nā hopena ʻino i ka hapa nui o nā ʻōnaehana. Hoʻopili ʻia ia me nā hōʻailona he nui e like me ka numbness, irritability, disturbances moe, restlessness and digestive problems.

Loaʻa hou i ka Vitamin B5 Nā hopena ʻaoʻao

ʻAʻole hōʻike ka ʻakika Pantothenic i nā hopena ʻaoʻao ma nā koina kiʻekiʻe. ʻAʻole i hoʻokumu ʻia ka palena kiʻekiʻe. Eia nō naʻe, hiki i ka nui o ka nui o ka 10 grams i kēlā me kēia lā ke hōʻeha i ka digestive a me ka diarrhea.

Vitamin B6(Pyridoxine)

Huaola B6He meaʻai koʻikoʻi ia no ka synthesis o pyridoxal phosphate, kahi coenzyme i komo ma mua o 100 mau kaʻina metabolic like ʻole.

Huaola B6 He aha nā ʻano?

E like me nā huaora B ʻē aʻe, ʻo ka huaora B6 kahi ʻohana o nā pūhui pili:

• Pyridoxine: Loaʻa kēia ʻano i nā huaʻai, nā mea kanu a me nā kīʻaha, a me nā mea hoʻohui. Loaʻa i nā meaʻai i hana ʻia ka pyridoxine.

• Pyridoxamine: ʻO Pyridoxamine phosphate ke ʻano maʻamau o ka huaʻa B6 i nā meaʻai holoholona.
• Pyridoxal: ʻO Pyridoxal phosphate ke ʻano koʻikoʻi o ka huaora B6 i nā meaʻai o nā holoholona.

I loko o ke akepaʻa, ua hoʻololi ʻia nā ʻano meaʻai a pau o ka vitamina B6 i pyridoxal 5-phosphate, ke ʻano ikaika o ka huaora.

Vitamin B6 i loko o ke kino Hana a me ka hana

E like me nā huaʻai B ʻē aʻe, hana ka huaora B6 ma ke ʻano he coenzyme i nā hopena kemika. Hoʻopili ia i ka ikehu a me ka amino acid metabolism a me ka hoʻokumu ʻana o ke koko ʻulaʻula. Pono nō hoʻi no ka hoʻokuʻu ʻana o ka glucose (sugar) mai ka glycogen, ka moleke e hoʻohana ai ke kino e mālama i nā kaʻa.

Kākoʻo ʻo Vitamin B6 i ke kūkulu ʻana i nā keʻokeʻo keʻokeʻo a kōkua i ke kino e synthesize i nā ʻano neurotransmitters.

Huaola B6 He aha nā Puna Meaʻai?

Loaʻa ka Vitamin B6 i nā ʻano meaʻai like ʻole. ʻO ka tuna, ka turkey, ka maiʻa, ka moa a me ka ʻuala nā kumu maikaʻi o ka huaora B6. Hoʻohui pū ʻia ka Vitamin B6 i nā cereals ʻaina kakahiaka a me nā huahana ʻiʻo soy. ʻOi aku ka nui o ka loaʻa ʻana o kēia huaora i nā meaʻai holoholona i hoʻohālikelike ʻia me nā meaʻai mea kanu.

He aha ka huina i Manaʻo ʻia?

Hōʻike ka papa ma lalo i ka RDI no ka huaora B6.

* Kaʻai kūpono

Huaola B6 Ka hemahema

He kakaikahi ka nele o ka Vitamin B6. ʻO ka poʻe inu waiʻona ka pilikia nui loa. ʻO nā hōʻailona nui e pili ana i ka anemia, ka ʻili o ka ʻili, ka convulsion, ka huikau a me ke kaumaha. Ua pili pū ka hemahema me ka piʻi ʻana o ka maʻi kanesa.

Loaʻa hou i ka Vitamin B6 Nā hopena ʻaoʻao

ʻO ka mea maʻamau, ʻaʻohe hopena ʻaoʻao o ka vitamina B6 i lawe ʻia mai ka meaʻai. ʻO ka hoʻohālikelike ʻana, hiki ke hoʻopōʻino i nā aʻalolo sensory a me nā ʻili ʻili i nā ʻano nui o pyridoxine - 2000 mg a ʻoi aku paha i kēlā me kēia lā. Hiki i ka lawe nui ʻana i nā mea hoʻohui pyridoxine ke hoʻopau i ka hana waiū i nā wahine lactating.

Huaola B7 (Biotin)

Lawe pinepine nā kānaka i nā mea hoʻohui biotin e hānai i ka lauoho, nā kui a me ka ʻili, akā ʻaʻohe hōʻike ikaika no kēia mau pono. ʻOiaʻiʻo, ʻo ka huaʻōlelo Kelemania no ka "ʻili" ma ka mōʻaukala mai haut Ua kapa ʻia ʻo ia ma hope he vitamin H.

Huaola B7 He aha nā ʻano?

biotin ma ke ʻano manuahi a i hoʻopaʻa ʻia i nā protein. Ke ʻeli ʻia nā protein i loaʻa i ka biotin, hoʻokuʻu lākou i kahi pūhui i kapa ʻia he biocide. ʻO ka digestive enzyme biotinidase a laila wāwahi i ka biocidite i loko o ka biotin manuahi a me ka lysine, kahi amino acid.

Vitamin B7 i loko o ke kino Hana a me ka hana

E like me nā huaora B a pau, hana ʻo biotin ma ke ʻano he coenzyme. ʻO nā enzymes carboxylase koʻikoʻi ʻelima he mea nui ia no ka hana o nā enzyme i komo i kekahi mau kaʻina metabolic koʻikoʻi. No ka laʻana, he kuleana koʻikoʻi ka biotin i ka synthesis fatty acid, hoʻokumu glucose a me ka metabolism amino acid.

Huaola B7 He aha nā Puna Meaʻai?

ʻO nā meaʻai holoholona waiwai nui i ka biotin ka ʻiʻo kūlohelohe, ka iʻa, nā yolks hua manu, a me nā huahana waiu. ʻO nā kumu mea kanu maikaʻi ʻo ia nā legumes, nā lau ʻōmaʻomaʻo, ka puaʻala, nā halo a me nā nati. ʻōpū microbiotaHoʻopuka pū ia i ka biotin liʻiliʻi.

He aha ka huina i Manaʻo ʻia?

Hōʻike ka papa ma lalo i ka ʻai kūpono (AI) no ka biotin.

 Huaola B7 Ka hemahema

He kakaikahi ka nele o ka biotin. ʻOi aku ka nui o ka pilikia ma waena o ka poʻe i hānai ʻia i ka biotin haʻahaʻa, lawe i ka lāʻau antiepileptic, nā pēpē me ka maʻi Leiner, a i ʻole nā ​​pēpē i hoʻopaʻa mua ʻia i ka hemahema. ʻO ka nele o ka biotin i mālama ʻole ʻia e hiki ke hōʻeha i nā hōʻailona neurological e like me ka hopu ʻana, ka lohi o ka noʻonoʻo, a me ka nalowale o ka hoʻonohonoho ʻana o ka ʻiʻo.

Loaʻa hou i ka Vitamin B7 Nā hopena ʻaoʻao

ʻAʻohe hopena ʻaoʻao i ʻike ʻia e Biotin ma nā koina kiʻekiʻe a ʻaʻole i hoʻokumu ʻia ka palena o luna.

Huaola B9 (Folate)

Ua ʻike mua ʻia ka Vitamin B9 i ka hū akā ma hope ua hoʻokaʻawale ʻia mai nā lau spinach. No laila ua kapa ʻia nā inoa folic acid a i ʻole folate," folium Ua hāʻawi ʻia ma muli o nā huaʻōlelo i loaʻa mai ka huaʻōlelo Latin ʻo ia ka "lau".

He aha nā ʻano o ka Vitamin B9?

Loaʻa ka Vitamin B9 ma nā ʻano like ʻole:

• Folate: He ʻohana ia o nā pūhui huaʻai B9 i loaʻa maoli i nā meaʻai.

• Folic acid: He ʻano synthetic i hoʻohui pinepine ʻia i nā meaʻai i hoʻoponopono ʻia a kūʻai ʻia paha ma ke ʻano he mea hoʻohui. Ke hopohopo nei kekahi poʻe ʻepekema ʻo ka nui o ka nui o ka folic acid supplements e hōʻeha ai.
• L-methylfolate: ʻIke pū ʻia ʻo 5-methyl-tetrahydrofolate, ʻo L-methylfolate ke ʻano ikaika o ka huaora B9 i loko o ke kino. Eia kekahi, ua manaʻo ʻia ʻoi aku ka olakino ma mua o ka folic acid.

Ke kuleana a me ka hana o ka Vitamin B9 i ke kino

Hana ʻia ka Vitamin B9 ma ke ʻano he coenzyme a he mea nui ia no ka ulu ʻana o ka cell, ka hoʻokumu ʻana o DNA a me ka metabolism amino acid. He mea koʻikoʻi ia i ka wā o ka puʻunaue wikiwiki a me ka ulu ʻana, e like me ka wā kamaliʻi a me ka hāpai ʻana. Pono nō hoʻi ia no ka hoʻokumu ʻana i nā ʻulaʻula a me ke koko keʻokeʻo, no laila hiki i kahi hemahema ke alakaʻi i ka anemia.

He aha nā kumu meaʻai o ka Vitamin B9?

ʻO nā kumu meaʻai maikaʻi ʻo ia nā lau lau, nā legumes, nā hua sunflower a me ka asparagus. Hoʻohui pinepine ʻia ka folic acid i nā huahana meaʻai.

He aha ka huina i Manaʻo ʻia?

Hōʻike ka papa ma lalo i ka ʻae ʻia i kēlā me kēia lā (RDI) no ka huaora B9.

* Kaʻai kūpono

Ka nele o ka Vitamin B9

Kakaʻikahi ka nele o ka Vitamin B9 ma kona iho. Hoʻopili pinepine ʻia me nā hemahema meaʻai ʻē aʻe a me ka ʻai maikaʻi ʻole. ʻO ka anemia kekahi o nā hōʻailona maʻamau o ka nele o ka huaora B9. ʻAʻole hiki ke hoʻokaʻawale ʻia mai ka anemia e pili ana me ka nele o ka vitamin B12. ʻO ka nele o ka huaora B9 hiki ke alakaʻi i nā hemahema hānau o ka lolo a i ʻole ke kaula aʻalolo i kapa ʻia ʻo neural tube defects.

Nā hopena ʻaoʻao o ka lawe nui ʻana i ka Vitamin B9

ʻAʻole i hōʻike ʻia nā hopena ʻaoʻao koʻikoʻi o ka lawe ʻana i ka huaora B9. Eia nō naʻe, hōʻike nā haʻawina e hiki i nā mea hoʻohui kiʻekiʻe ke uhi i kahi hemahema o ka vitamin B12. Manaʻo kekahi e hoʻonui paha lākou i ka pōʻino neurological e pili ana i ka hemahema o ka vitamin B12. Eia kekahi, hopohopo kekahi poʻe ʻepekema ʻo ka hoʻohana nui ʻana i ka waikawa folic ke kumu i kekahi pilikia olakino.

ʻO ka Vitamin B12 (Cobalamin)

Huaola B12ʻO ia wale nō ka huaora i loaʻa i ka cobalt, kahi mea metala. No kēia kumu, kapa pinepine ʻia ʻo ia he cobalamin.

Nā ʻano o ka Vitamin B12

ʻEhā mau ʻano kumu o ka huaora B12 - cyanocobalamin, hydroxocobalamin, adenosylcobalamin, a methylcobalamin. ʻO ka Hydroxocobalamin ke ʻano kūlohelohe maoli o ka huaora B12 a loaʻa maʻamau i nā meaʻai holoholona. ʻO nā ʻano kūlohelohe ʻē aʻe, methylcobalamin a me adenosylcobalamin, ua lilo i mea kaulana i mea hoʻohui i nā makahiki i hala.

Ke kuleana a me ka hana o ka Vitamin B12 i ke kino

E like me nā huaʻai B ʻē aʻe, ʻo ka huaora B12 ka hana ma ke ʻano he coenzyme. ʻO ka ʻai kūpono e kōkua i ka mālama ʻana i ka hana o ka lolo a me ka hoʻomohala ʻana, ka hana neurological, a me ka hana ʻana o nā ʻāpana koko ʻulaʻula. Pono nō hoʻi ia no ka hoʻololi ʻana o ka protein a me ka momona i ka ikehu a he mea koʻikoʻi ia no ka mahele cell a me ka synthesis DNA.

He aha nā kumu meaʻai o ka Vitamin B12?

ʻO nā meaʻai holoholona wale nō ke kumu ʻai o ka huaora B12. ʻO kēia ka ʻiʻo, ka waiū, ka iʻa a me nā hua. Nā kumu waiwai o kēia huaora; nā meaʻai e like me ke akepaʻa, ka puʻuwai, ka ʻō, ka herring a me ka tuna. Spirulina Aia i loko o ka limu, e like me ka limu, ka pseudo-vitamin B12, he hui pūhui e like me ka huaora B12 akā ʻaʻole hiki ke hoʻohana ʻia e ke kino.

He aha ka huina i Manaʻo ʻia?

Hōʻike ka papa ma lalo i ka RDI no ka huaora B12.

* Kaʻai kūpono

Ka nele o ka Vitamin B12

Mālama ʻia ka Vitamin B12 i loko o ke ake, no laila inā ʻaʻole ʻoe e lawa, hiki ke lōʻihi ka manawa e ʻike ʻia ai nā hōʻailona hemahema. ʻO ka poʻe i pilikia loa no ka hemahema, ʻo ia ka poʻe ʻai ʻole a ʻai ʻole i nā meaʻai holoholona. ʻIke ʻia kēia i nā meaʻai meaʻai a me nā vegan.

Hiki ke ulu ka hemahema i ka poʻe ʻelemakule. ʻO ka absorption o ka huaora B12 e pili ana i kahi protein i hana ʻia e ka ʻōpū i kapa ʻia ʻo intrinsic factor. E like me ka makahiki o ka poʻe, hiki ke emi a hoʻōki loa paha ke kūkulu ʻana i ke kumu intrinsic.

ʻO nā pūʻulu pilikia ʻē aʻe e pili ana i ka poʻe i loaʻa i ka maʻi o Crohn a i ʻole maʻi celiac ʻo ia nā mea. ʻO ka nele o ka Vitamin B12 hiki ke hoʻoulu i nā pilikia olakino e like me ka anemia, ka nele o ka ʻai, nā pilikia neurological a me ka dementia.

Nā hopena ʻaoʻao o ka lawe nui ʻana i ka Vitamin B12

ʻO kahi hapa liʻiliʻi wale nō o ka huaora B12 hiki ke komo i loko o ka digestive tract. ʻO ka nui i hoʻopaʻa ʻia ma muli o ka hana ʻana o ka intrinsic factor i loko o ka ʻōpū. ʻO ka hopena, ʻaʻole i pili ka lawe ʻana i ka huaora B12 i ka poʻe olakino me nā hopena ʻino. ʻAʻole i hoʻoholo ʻia ke kiʻekiʻe o ka lawe ʻana i luna.

ʻO ka Vitamin C (Ascorbic Acid)

Huaʻaila CʻO ia wale nō ka wai-soluble vitamina ʻaʻole i pili i ka ʻāpana o nā huaora B. ʻO Collagen kekahi o nā antioxidants nui o ke kino. koi 'ia no kona synthesis.

Nā ʻano o ka Vitamin C

Loaʻa ka Vitamin C ma nā ʻano ʻelua; ʻO ka mea maʻamau i ʻike ʻia he ascorbic acid. ʻO kahi ʻano oxidized o ka waikawa ascorbic i kapa ʻia ʻo dehydroascorbic acid he hana ka huaora C.

Ke kuleana a me ka hana o ka Vitamin C i ke kino

Kākoʻo ka Vitamin C i nā hana koʻikoʻi o ke kino, e like me:

• pale antioxidant: Hoʻohana ko mākou kino i nā antioxidants e pale iā ia iho mai ke koʻikoʻi oxidative. ʻO ka Vitamin C kekahi o nā antioxidants koʻikoʻi.

• Hoʻokumu kolagen: Me ka ʻole o ka huaʻai C, ʻaʻole hiki i ke kino ke synthesize i ka collagen, ka protein nui i loko o ka ʻiʻo pili. ʻO ka hopena, hoʻopilikia ka hemahema i ka ʻili, nā tendons, nā ligaments a me nā iwi.

• Ka hana kino: Loaʻa i nā cell immune nā pae kiʻekiʻe o ka vitamina C. I ka wā o kahi maʻi, hoʻopau koke ko lākou pae.

ʻAʻole like me nā huaora B, ʻaʻole hana ka huaʻai C ma ke ʻano he coenzyme, ʻoiai he cofactor ia no ka prolyl hydroxylase, kahi enzyme i koʻikoʻi i ka hoʻokumu ʻana i ka collagen.

He aha nā kumu meaʻai o ka Vitamin C?

ʻO nā kumu meaʻai nui o ka huaora C nā huaʻai a me nā mea kanu. ʻAʻole loaʻa ka huaora C i nā meaʻai i hoʻomoʻa ʻia e nā holoholona, ​​akā hiki ke loaʻa nā mea liʻiliʻi i loko o ka ate maka, nā hua, ka ʻiʻo a me ka iʻa. ʻO ka hoʻomoʻa ʻana a i ʻole ka hoʻomaloʻo ʻana i nā meaʻai e hoʻohaʻahaʻa loa i kā lākou mau huaora C.

He aha ka huina i Manaʻo ʻia?

ʻO ka nui i manaʻo ʻia i kēlā me kēia lā (RDI) o ka huaora C ka nui i manaʻo ʻia o ka nui o nā huaora e pono ai i kēlā me kēia lā.

* Kaʻai kūpono

Ka nele o ka Vitamin C

He kakaikahi ka nele i ka Vitamin C akā hiki ke ulu i loko o ka poʻe i ʻai paʻa ʻole a ʻai ʻole i nā huaʻai a i ʻole nā ​​mea kanu. ʻOi aku ka pilikia o ka poʻe me ka lāʻau lapaʻau a i ʻole ka waiʻona. ʻO nā hōʻailona mua o ka nele o ka huaora C ka luhi a me ka nāwaliwali. Ke ulu aʻe nei nā hōʻailona, ​​ʻaʻahu ʻia ka ʻili a me nā ʻāʻī ʻā. Hiki ke ʻike ʻia ka ʻurticaria, ka poho o ka niho, ke kahe ʻana o ke koko, nā pilikia hui, nā maka maloʻo, lohi ka hoʻōla ʻana i ka ʻeha. E like me nā hemahema o nā huaora, he mea make ke waiho ʻole ʻia.

Nā hopena ʻaoʻao o ka lawe ʻana i ka nui o ka Vitamin C

Lawe ka hapa nui o nā kānaka i ka nui o ka huaora C me ka ʻole o nā hopena ʻaoʻao. hoomanawanui me ka ole Eia nō naʻe, ʻoi aku ka nui o ka nui ma mua o 3 grams i kēlā me kēia lā ke kumu o ka maʻi maʻi, nausea a me ka ʻōpū o ka ʻōpū. ʻO kēia no ka mea hiki ke hoʻomoʻa ʻia ka nui o ka huaora C mai kahi pā hoʻokahi. Hiki i nā predispensants ke piʻi aʻe i ka pilikia o nā pōhaku kīkī ke hoʻohana ʻia nā mea hoʻohui kiʻekiʻe ma mua o 1000mg i kēlā me kēia lā.

Ma ka hopena;

nā huaora hoʻoheheʻe wai; ʻewalu mau huaora B a me ka huaora C. ʻOiai ʻo kā lākou kuleana i loko o ke kino he ākea ākea, nui nā mea e hana ma ke ʻano he coenzymes i nā kaʻina metabolic he nui.

ʻO nā huaora hiki ke hoʻoheheʻe ʻia i ka waiHiki ke loaʻa maʻalahi mai nā meaʻai me ka ʻai kaulike. Eia naʻe, loaʻa wale ka huaora B12 i nā mea nui i nā meaʻai holoholona. ʻO ka hopena, pilikia ka poʻe ʻai meaʻai i ka hemahema a pono paha e lawe i kā lākou mea hoʻohui a i ʻole nā ​​​​inikini maʻamau.

E hoʻomanaʻo ʻaʻole loaʻa i ko mākou kino ka huaora B12. nā huaora hoʻoheheʻe waiʻaʻole au e mālama. ʻO ka maikaʻi, pono e kiʻi iā lākou mai ka meaʻai i kēlā me kēia lā.