Dab tsi yog dej-soluble vitamins? Properties ntawm dej-soluble vitamins

Vitamins feem ntau muaj feem xyuam rau solubility (dej thiab roj soluble vitamins) raug cais raws li Dej-soluble vitamins yog hu ua dej-soluble vitamins, thiab fat-soluble vitamins yog hu ua fat-soluble vitamins. 9 ntau hom dej soluble vitamin Muaj.

Cov vitamins twg yog dej soluble?

• 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)

fat-soluble vitaminsContrary rau, dej soluble vitamins Nws tsis yog feem ntau khaws cia hauv lub cev. Yog li ntawd, nws yog ib qho tsim nyog yuav tsum coj nws tsis tu ncua los ntawm cov khoom noj. nyob rau hauv tsab xov xwm "cov khoom ntawm cov dej-soluble vitamins", "uas cov vitamins yog dej-soluble", "cov kab mob pom nyob rau hauv tsis muaj dej-soluble vitamins" cov ncauj lus yuav tau tham.

Dab tsi yog dej-soluble vitamins?

Vitamin B1 (thiamine)

Thiamine, tseem hu ua vitamin B1, yog ib qho kev tshawb fawb pom tau thawj dej-soluble vitamind.

Dab tsi yog hom vitamin B1?

Muaj ntau hom thiamine, cov no suav nrog:

• Thiamine pyrophosphate: Kuj tseem hu ua thiamine diphosphate, nws yog hom thiamine ntau tshaj plaws hauv peb lub cev. Nws tseem yog daim ntawv tseem ceeb pom nyob rau hauv txhua yam khoom noj.
• Thiamine triphosphate: Daim ntawv no muaj nyob rau hauv cov zaub mov ntawm tsiaj keeb kwm tab sis nyob rau hauv tsawg dua li thiamine pyrophosphate. Nws tau xav tias sawv cev tsawg dua 10% ntawm tag nrho cov thiamine pom hauv cov ntaub so ntswg tsiaj.
• Thiamine mononitrate: Nws yog ib qho hluavtaws thiamine uas feem ntau ntxiv rau tsiaj lossis ua zaub mov.
• Thiamine hydrochloride: Tus qauv siv nyob rau hauv cov khoom ntxiv yog cov khoom siv hluavtaws ntawm thiamine.

Lub luag haujlwm thiab kev ua haujlwm ntawm vitamin B1 hauv lub cev

Zoo li lwm cov vitamins B, thiamine ua raws li coenzyme hauv lub cev. Qhov no siv tau rau txhua daim ntawv nquag, tab sis thiamine pyrophosphate yog qhov tseem ceeb tshaj plaws. Coenzymes yog cov tebchaw uas pab cov enzymes ua rau muaj tshuaj lom neeg uas tsis ua haujlwm ntawm lawv tus kheej. Thiamine koom nrog ntau yam tshuaj lom neeg tseem ceeb. Piv txwv li, nws pab hloov cov as-ham rau hauv lub zog thiab txhawb kev tsim cov suab thaj.

Dab tsi yog cov khoom noj ntawm Vitamin B1?

Cov khoom noj nplua nuj tshaj plaws ntawm thiamine yog txiv ntseej, noob, nplej thiab daim siab. Hauv qhov sib piv, txiv hmab txiv ntoo, zaub, thiab khoom noj siv mis feem ntau tsis muab thiamine ntau.

Tus nqi pom zoo yog dab tsi?

Cov lus hauv qab no qhia txog qhov pom zoo txhua hnub (RDI) rau thiamine.

* Kev noj haus txaus

Vitamin B1 Deficiency

Kev tsis txaus yog qhov tsawg, tab sis cov ntshav qab zib siab tuaj yeem ua rau cov zis thiamine tshem tawm, ua rau nws cov kev xav tau thiab kev pheej hmoo ntawm kev tsis txaus. Qhov tseeb, qib thiamine tuaj yeem txo los ntawm 1-2% hauv cov neeg mob ntshav qab zib hom 75 thiab hom 76. Cov neeg uas haus dej cawv kuj tseem muaj kev pheej hmoo rau kev tsis txaus vim noj zaub mov tsis zoo thiab kev nqus thiamine tsis txaus.

Kev tsis txaus thiamine hnyav tuaj yeem ua rau cov mob hu ua beriberi thiab Wernicke-Korsakoff syndrome. Cov kab mob no mob anorexia nervosaNws muaj feem cuam tshuam nrog ntau yam tsos mob, suav nrog kev poob phaus, kev poob siab, kev puas siab puas ntsws, cov leeg tsis muaj zog, thiab lub plawv loj.

Cov teebmeem ntawm kev noj ntau dhau ntawm cov vitamin B1

Thiamine suav tias yog kev nyab xeeb. Tsis muaj cov ntaub ntawv qhia txog kev tsis zoo uas tuaj yeem tshwm sim tom qab noj cov thiamine ntau los ntawm cov zaub mov lossis tshuaj ntxiv. Ib qho laj thawj yog vim li cas thiamine ntau dhau tau tawm sai sai ntawm lub cev hauv cov zis. Raws li qhov tshwm sim, cov qib siab siab siab siab rau thiamine tsis tau txiav txim siab. Txawm li cas los xij, thaum noj ntau heev, nws tsis tuaj yeem txiav txim siab cov tsos mob ntawm toxicity.

Vitamin B2 (Riboflavin)

Riboflavin, siv los ua zaub mov xim yog ib tug dej-soluble vitamin.

Dab tsi yog hom vitamin B2?

Ntxiv nrog rau riboflavin, cov as-ham hu ua flavoproteins tso riboflavin thaum lub sij hawm zom mov. Ob ntawm flavoproteins ntau tshaj plaws yog flavin adenine dinucleotide thiab flavin mononucleotide. Lawv muaj nyob rau hauv ntau yam khoom noj.

Lub luag haujlwm thiab kev ua haujlwm ntawm vitamin B2 hauv lub cev

Riboflavin ua haujlwm raws li coenzyme hauv ntau yam tshuaj tiv thaiv. Zoo li thiamine, nws yog hais txog kev hloov cov as-ham rau hauv lub zog. hloov pauv ntawm vitamin B6 rau nws daim ntawv nquag thiab tryptophanNws kuj tseem tsim nyog rau kev hloov pauv ntawm niacin rau niacin (vitamin B3).

Dab tsi yog cov khoom noj ntawm Vitamin B2?

Qhov zoo ntawm riboflavin muaj xws li qe, nplooj ntsuab zaub, zaub paj, mis nyuj, legumes, nceb thiab nqaij. Tsis tas li ntawd, riboflavin feem ntau ntxiv rau cov zaub mov noj tshais thiab siv los ua zaub mov daj-txiv kab ntxwv xim.

Tus nqi pom zoo yog dab tsi?

Cov lus hauv qab no qhia txog qhov txaus txaus rau RDI lossis riboflavin. Cov txiaj ntsig no sawv cev kom txaus noj txhua hnub kom tau raws li cov neeg feem coob xav tau.

* Kev noj haus txaus

Vitamin B2 Deficiency yog dab tsi?

Riboflavin deficiency yog tsawg heev nyob rau hauv cov teb chaws tsim. Tab sis kev noj zaub mov tsis zoo tuaj yeem ua rau muaj kev pheej hmoo ntawm hnub nyoog laus, kab mob ntsws thiab cawv. Kev tsis txaus siab hnyav ua rau muaj tus mob hu ua ariboflavinosis, uas yog mob caj pas, mob tus nplaig, ntshav tsis txaus, thiab teeb meem qhov muag. Nws kuj inhibits cov metabolism ntawm vitamin B6 thiab hloov pauv ntawm tryptophan rau niacin.

Cov teebmeem ntawm kev noj ntau dhau ntawm cov vitamin B2

Kev noj zaub mov ntau lossis kev noj tshuaj riboflavin ntxiv tsis muaj kev paub txog kev mob toxicity. Kev nqus tau tsawg dua ntawm cov koob tshuaj ntau dua. Nws kuj tseem pom muaj tsawg heev hauv cov ntaub so ntswg hauv lub cev thiab ntau tshaj riboflavin tawm hauv cov zis. Raws li qhov tshwm sim, qhov kev nyab xeeb sab saud ntawm riboflavin tsis tau tsim.

Vitamin B3 (Niacin)

Kuj tseem hu ua vitamin B3 niacinNws yog tib cov vitamin B uas peb lub cev tuaj yeem tsim los ntawm lwm cov khoom noj, amino acid tryptophan.

Vitamin B3 Dab tsi yog hom?

Feem ntau hom niacin muaj xws li:

• Nicotinic acid: Cov feem ntau pom muaj nyob rau hauv cov ntxiv. Nws muaj nyob rau hauv cov zaub mov ntawm cov nroj tsuag thiab tsiaj keeb kwm.

• Nicotinamide (niacinamide): Nws muaj nyob rau hauv cov tshuaj thiab cov khoom noj.

Lub compound nicotinamide riboside kuj muaj vitamin B3 kev ua haujlwm. Me me muaj nyob rau hauv whey protein thiab baker's poov xab.

Vitamin B3 hauv lub cev Lub luag haujlwm thiab Kev Ua Haujlwm

Txhua hom kev noj haus ntawm niacin thaum kawg tau hloov mus rau nicotinamide adenine dinucleotide (NAD +) lossis nicotinamide adenine dinucleotide phosphate (NADP +), uas ua raws li coenzymes. Zoo li lwm cov vitamins B, nws ua haujlwm ua coenzyme hauv lub cev thiab ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm tes thiab muaj cov khoom antioxidant. Ib qho ntawm nws lub luag haujlwm tseem ceeb tshaj plaws yog rho tawm lub zog los ntawm cov piam thaj (qab zib), cov txheej txheem ntawm cov metabolism hu ua glycolysis.

Vitamin B3 Cov Khoom Siv Khoom Noj yog dab tsi?

Niacin muaj nyob hauv cov nroj tsuag thiab tsiaj txhu. Qhov chaw zoo muaj xws li ntses, nqaij qaib, qe, khoom noj siv mis thiab nceb. Niacin kuj tau ntxiv rau noj tshais cereals thiab hmoov nplej. Tsis tas li ntawd, peb lub cev tuaj yeem tsim cov niacin los ntawm cov amino acid tryptophan. Cov kws tshawb fawb kwv yees tias 1 mg ntawm tryptophan tuaj yeem siv los tsim 60 mg ntawm niacin.

Tus nqi pom zoo yog dab tsi?

Cov lus hauv qab no qhia txog RDA lossis kev noj kom txaus.

* Kev noj haus txaus

Vitamin B3 Tsis muaj peev xwm

nyob rau hauv cov teb chaws tsim pelagra Niacin deficiency, hu ua niacin, yog ib yam mob tsis tshua muaj. Cov tsos mob tseem ceeb ntawm pellagra yog daim tawv nqaij o, mob qhov ncauj, insomnia thiab dementia. Zoo li txhua yam kab mob kev tsis taus, nws tuaj yeem ua rau tuag taus yog tias tsis kho. Koj tuaj yeem yooj yim tau txhua yam niacin koj xav tau los ntawm ntau yam khoom noj. Tsis muaj peev xwm muaj ntau dua hauv cov teb chaws uas tsis muaj ntau haiv neeg.

Tau txais ntau cov vitamin B3 Kev mob tshwm sim

Niacin los ntawm cov khoom noj uas tshwm sim tsis muaj kev phiv. Txawm li cas los xij, kev siv ntau ntxiv ntawm niacin tuaj yeem ua rau xeev siab, ntuav, mob plab thiab ua rau daim siab puas.

Lub siab puas tsuaj yog txuam nrog kev siv ntev ntev ntawm cov koob tshuaj ntau heev (3-9 grams / hnub) ntawm kev tso tawm los yog qeeb-tso nicotinic acid. Tsis tas li ntawd, kev noj tshuaj niacin rau lub sijhawm ntev tuaj yeem txhim kho cov tshuaj insulin thiab cov ntshav qab zib. Nicotinic acid kuj tseem tuaj yeem ua rau nce qib uric acid ntau ntxiv thiab ua rau cov tsos mob ntawm gout.

Vitamin B5 (Pantothenic Acid)

Pantothenic acid muaj nyob hauv yuav luag txhua yam khoom noj. Raws li txoj cai, nws lub npe yog Greek, txhais tau tias "ntawm txhua sab". pantothen tau los ntawm lo lus.

Vitamin B5 Dab tsi yog hom?

Muaj ntau hom pantothenic acid lossis cov khoom sib txuas uas tso tawm cov vitamin nquag thaum zom.

• Coenzyme A: Nws yog ib qho ntawm cov vitamin no hauv cov khoom noj. Pantothenic acid tso tawm nyob rau hauv lub digestive ib ntsuj av.
• acyl carrier protein ntau: Noble carrier protein xws li coenzyme A muaj nyob rau hauv cov khoom noj thiab pantothenic acid raug tso tawm thaum digestion.
• Calcium pantothenate: Daim ntawv tshaj plaws ntawm pantothenic acid hauv cov tshuaj ntxiv.
• Panthenol: Lwm daim ntawv ntawm pantothenic acid, uas yog feem ntau siv nyob rau hauv cov tshuaj.

Vitamin B5 hauv lub cev Lub luag haujlwm thiab Kev Ua Haujlwm

Pantothenic acid plays lub luag haujlwm tseem ceeb hauv ntau yam kev ua haujlwm hauv metabolic. Nws yog ib qho tsim nyog rau kev tsim cov coenzyme A, uas yog tsim nyog rau kev sib txuas ntawm fatty acids, amino acids, steroid hormones, neurotransmitters thiab ntau yam tseem ceeb tebchaw.

Vitamin B5 Cov Khoom Siv Khoom Noj yog dab tsi?

Pantothenic acid muaj nyob hauv yuav luag txhua yam khoom noj. Cov peev txheej nplua nuj shiitake nceb, caviar, raum, nqaij qaib, nqaij nyuj thiab qe qe. Ob peb cov zaub mov cog kuj yog qhov zoo, xws li cov hauv paus zaub, cov nplej tag nrho, txiv lws suav thiab zaub paj.

Tus nqi pom zoo yog dab tsi?

Cov lus hauv qab no qhia txog kev noj zaub mov txaus (AI) ntawm pantothenic acid hauv cov neeg feem coob.

Vitamin B5 Tsis muaj peev xwm

Pantothenic acid deficiency yog tsis tshua muaj nyob rau hauv industrialized lub teb chaws. Qhov tseeb, cov vitamin no muaj ntau hauv cov khoom noj uas hnyav noj tsis txaus yuav luag tsis hnov ​​ntawm. Txawm li cas los xij, lawv cov kev xav tau yuav siab dua rau cov neeg mob ntshav qab zib thiab cov neeg haus cawv ntau dhau.

Cov kev tshawb fawb tsiaj pom tau hais tias pantothenic acid deficiency ua rau muaj kev cuam tshuam tsis zoo rau feem ntau ntawm lub cev. Nws yog txuam nrog ntau cov tsos mob xws li loog loog, txob taus, pw tsaug zog cuam tshuam, nyob tsis tswm thiab digestive teeb meem.

Tau txais ntau cov vitamin B5 Kev mob tshwm sim

Pantothenic acid tsis pom muaj kev phiv ntawm kev siv tshuaj ntau. Tsis muaj kev txwv siab ntev tau tsim. Txawm li cas los xij, koob tshuaj ntau npaum li 10 grams tauj ib hnub tuaj yeem ua rau plab zom mov thiab raws plab.

Vitamin B6 (Pyridoxine)

Vitamin B6Nws yog ib qho tseem ceeb cov as-ham rau kev sib txuas ntawm pyridoxal phosphate, coenzyme koom nrog ntau tshaj 100 txheej txheem metabolic.

Vitamin B6 Dab tsi yog hom?

Zoo li lwm cov vitamins B, vitamin B6 yog tsev neeg muaj feem xyuam nrog:

• Pyridoxine: Daim ntawv no muaj nyob rau hauv txiv hmab txiv ntoo, zaub thiab nplej, thiab ntxiv. Cov zaub mov ua tiav kuj tseem muaj pyridoxine.

• Pyridoxamine: Pyridoxamine phosphate yog hom ntawm vitamin B6 hauv cov khoom noj tsiaj.
• Pyridoxal: Pyridoxal phosphate yog hom tseem ceeb ntawm cov vitamin B6 hauv cov khoom noj ntawm tsiaj keeb kwm.

Nyob rau hauv daim siab, tag nrho cov kev noj haus cov ntaub ntawv ntawm vitamin B6 yog hloov mus rau pyridoxal 5-phosphate, lub active daim ntawv ntawm cov vitamin.

Vitamin B6 hauv lub cev Lub luag haujlwm thiab Kev Ua Haujlwm

Zoo li lwm cov vitamins B, vitamin B6 ua raws li coenzyme hauv ntau cov tshuaj tiv thaiv. Nws koom nrog hauv lub zog thiab amino acid metabolism, nrog rau kev tsim cov qe ntshav liab. Nws kuj tseem tsim nyog rau kev tso tawm cov piam thaj (qab zib) los ntawm glycogen, lub cev siv los khaws cov carbohydrates.

Vitamin B6 kuj txhawb kev tsim cov qe ntshav dawb thiab pab lub cev ua ke ntau yam neurotransmitters.

Vitamin B6 Cov Khoom Siv Khoom Noj yog dab tsi?

Vitamin B6 muaj nyob rau hauv ntau yam khoom noj. Tuna, qaib ntxhw, txiv tsawb, chickpeas thiab qos yaj ywm yog qhov zoo ntawm vitamin B6. Vitamin B6 kuj tau ntxiv rau cov zaub mov noj tshais thiab cov nqaij ua kua txiv hmab txiv ntoo. Qhov muaj ntawm cov vitamin no feem ntau siab dua hauv cov khoom noj tsiaj piv rau cov zaub mov cog.

Tus nqi pom zoo yog dab tsi?

Cov lus hauv qab no qhia txog RDI rau vitamin B6.

* Kev noj haus txaus

Vitamin B6 Tsis muaj peev xwm

Tsis muaj vitamin B6 tsis tshua muaj. Cov neeg haus cawv yog qhov txaus ntshai tshaj plaws. Cov tsos mob tseem ceeb muaj xws li anemia, pob khaus ntawm daim tawv nqaij, convulsions, tsis meej pem thiab kev nyuaj siab. Tsis muaj peev xwm kuj tau cuam tshuam nrog kev pheej hmoo ntawm mob qog noj ntshav.

Tau txais ntau cov vitamin B6 Kev mob tshwm sim

Lawm, vitamin B6 noj los ntawm cov zaub mov tsis muaj kev phiv. Hauv qhov sib piv, qhov dav dav ntxiv ntawm pyridoxine - 2000 mg lossis ntau dua ib hnub tuaj yeem ua rau lub paj hlwb puas thiab tawv nqaij. Kev noj ntau ntawm cov tshuaj pyridoxine kuj tseem tuaj yeem cuam tshuam cov kua mis hauv cov poj niam lactating.

Vitamin B7 (Biotin)

Tib neeg feem ntau noj cov tshuaj biotin los txhawb cov plaub hau, rau tes thiab tawv nqaij, tab sis tsis muaj pov thawj muaj zog rau cov txiaj ntsig no. Qhov tseeb, lo lus German rau "daim tawv nqaij" keeb kwm los ntawm haut Tom qab ntawd nws tau hu ua vitamin H.

Vitamin B7 Dab tsi yog hom?

biotin nyob rau hauv daim ntawv dawb los yog khi rau cov proteins. Thaum cov proteins uas muaj biotin tau zom, lawv tso cov tshuaj hu ua biocide. Lub digestive enzyme biotinidase ces zom cov biocidite rau hauv dawb biotin thiab lysine, ib qho amino acid.

Vitamin B7 hauv lub cev Lub luag haujlwm thiab Kev Ua Haujlwm

Ib yam li tag nrho cov vitamins B, biotin ua haujlwm zoo li coenzyme. Lub tsib qhov tseem ceeb carboxylase enzymes yog qhov tseem ceeb rau kev ua haujlwm ntawm cov enzymes koom nrog qee cov txheej txheem metabolic tseem ceeb. Piv txwv li, biotin muaj lub luag haujlwm tseem ceeb hauv fatty acid synthesis, tsim cov piam thaj thiab cov amino acid metabolism.

Vitamin B7 Cov Khoom Siv Khoom Noj yog dab tsi?

Biotin-nplua nuj tsiaj cov khoom noj muaj xws li cov nqaij organic, ntses, qe qe, thiab cov khoom noj siv mis. Cov nroj tsuag zoo yog legumes, nplooj ntsuab, zaub qhwv, nceb thiab txiv ntoo. plab microbiotaNws kuj ua tau me me ntawm biotin.

Tus nqi pom zoo yog dab tsi?

Cov lus hauv qab no qhia txog kev noj zaub mov txaus (AI) rau biotin.

 Vitamin B7 Tsis muaj peev xwm

Biotin deficiency yog qhov tsawg heev. Qhov kev pheej hmoo siab tshaj plaws ntawm cov neeg uas tau noj tsawg hauv biotin, noj cov tshuaj tiv thaiv kab mob, cov me nyuam mos uas muaj tus kab mob Leiner, los yog cov me nyuam mos uas muaj genetic predisposed rau qhov tsis txaus. Tsis kho biotin deficiency tuaj yeem ua rau cov tsos mob ntawm lub paj hlwb xws li qaug dab peg, kev puas siab puas ntsws, thiab poob ntawm cov leeg nqaij.

Tau txais ntau cov vitamin B7 Kev mob tshwm sim

Biotin tsis tau paub txog cov kev mob tshwm sim ntawm cov koob tshuaj ntau thiab tsis muaj kev txwv siab ntev tau tsim.

Vitamin B9 (Folate)

Vitamin B9 tau pom thawj zaug hauv cov poov xab tab sis tom qab ntawd cais tawm ntawm nplooj spinach. Yog li cov npe folic acid lossis folate, " paj ” tau muab vim cov lus muab los ntawm lo lus Latin txhais tau tias "nplooj".

Dab tsi yog hom vitamin B9?

Vitamin B9 muaj nyob rau hauv ntau hom:

• Folate: Nws yog ib tsev neeg ntawm cov vitamin B9 compounds pom nyob rau hauv cov zaub mov.

• Folic acid: Ib daim ntawv hluavtaws feem ntau ntxiv rau cov zaub mov tiav lossis muag raws li kev ntxiv. Qee cov kws tshawb fawb txhawj xeeb tias cov tshuaj folic acid ntau yuav ua rau muaj kev phom sij.
• L-methylfolate: Kuj hu ua 5-methyl-tetrahydrofolate, L-methylfolate yog daim ntawv nquag ntawm vitamin B9 hauv lub cev. Tsis tas li ntawd, nws raug suav hais tias yog kev noj qab haus huv dua li folic acid.

Lub luag haujlwm thiab kev ua haujlwm ntawm vitamin B9 hauv lub cev

Vitamin B9 ua raws li coenzyme thiab tseem ceeb rau kev loj hlob ntawm tes, tsim DNA thiab amino acid metabolism. Nws yog ib qho tseem ceeb heev thaum lub sij hawm ntawm kev faib cell sai thiab loj hlob, xws li me nyuam mos thiab cev xeeb tub. Nws kuj tseem tsim nyog rau kev tsim cov qe ntshav liab thiab dawb, yog li qhov tsis txaus tuaj yeem ua rau muaj ntshav liab.

Dab tsi yog cov khoom noj ntawm Vitamin B9?

Cov khoom noj zoo muaj xws li nplooj ntsuab, legumes, sunflower noob thiab asparagus. Folic acid kuj feem ntau ntxiv rau cov khoom noj khoom haus.

Tus nqi pom zoo yog dab tsi?

Cov lus hauv qab no qhia txog qhov pom zoo pub nyiaj txhua hnub (RDI) rau vitamin B9.

* Kev noj haus txaus

Vitamin B9 Deficiency

Vitamin B9 deficiency tsis tshua muaj tshwm sim ntawm nws tus kheej. Nws feem ntau cuam tshuam nrog lwm cov khoom noj tsis txaus thiab noj zaub mov tsis zoo. Anemia yog ib qho ntawm cov tsos mob classic ntawm vitamin B9 tsis txaus. Nws yog indistinguishable los ntawm anemia txuam nrog vitamin B12 deficiency. Kev tsis txaus ntawm cov vitamin B9 tuaj yeem ua rau muaj qhov tsis zoo ntawm lub hlwb los yog paj hlwb hu ua neural tube defects.

Cov teebmeem ntawm kev noj ntau dhau ntawm cov vitamin B9

Cov kev mob tshwm sim loj heev ntawm kev noj cov tshuaj vitamin B9 ntau tsis tau tshaj tawm. Txawm li cas los xij, cov kev tshawb fawb qhia tau hais tias cov tshuaj noj ntau ntxiv tuaj yeem npog qhov tsis muaj vitamin B12. Qee tus txawm hais tias lawv tuaj yeem ua rau lub paj hlwb puas cuam tshuam nrog vitamin B12 tsis txaus. Tsis tas li ntawd, qee cov kws tshawb fawb tau txhawj xeeb tias kev noj ntau ntawm folic acid tuaj yeem ua rau muaj teeb meem kev noj qab haus huv.

Vitamin B12 (Cobalamin)

Vitamin B12Nws yog tib cov vitamin uas muaj cobalt, ib yam khoom hlau. Vim li no, nws feem ntau hu ua cobalamin.

Hom ntawm vitamin B12

Muaj plaub hom vitamin B12 - cyanocobalamin, hydroxocobalamin, adenosylcobalamin, thiab methylcobalamin. Hydroxocobalamin yog qhov tshwm sim ntau tshaj plaws ntawm cov vitamin B12 thiab feem ntau pom muaj nyob rau hauv cov khoom noj ntawm tsiaj keeb kwm. Lwm cov ntaub ntawv ntuj, methylcobalamin thiab adenosylcobalamin, tau dhau los ua cov tshuaj ntxiv hauv xyoo tas los no.

Lub luag haujlwm thiab kev ua haujlwm ntawm vitamin B12 hauv lub cev

Zoo li lwm cov vitamins B, vitamin B12 ua raws li coenzyme. Kev noj haus txaus pab tswj lub hlwb ua haujlwm thiab kev loj hlob, kev ua haujlwm ntawm lub paj hlwb, thiab tsim cov qe ntshav liab. Nws tseem yog qhov tsim nyog rau kev hloov pauv ntawm cov protein thiab rog rau hauv lub zog thiab tseem ceeb heev rau kev faib cell thiab DNA synthesis.

Dab tsi yog cov khoom noj ntawm Vitamin B12?

Cov zaub mov tsiaj tsuas yog cov khoom noj uas muaj vitamin B12. Cov no suav nrog nqaij, mis nyuj, nqaij nruab deg thiab qe. Qhov chaw nplua nuj ntawm cov vitamin no; cov khoom noj xws li daim siab, lub plawv, oysters, herring thiab tuna. Spirulina Seaweeds, xws li algae, muaj pseudo-vitamin B12, ib pawg ntawm cov tshuaj uas zoo ib yam li vitamin B12 tab sis tsis tuaj yeem siv los ntawm lub cev.

Tus nqi pom zoo yog dab tsi?

Cov lus hauv qab no qhia txog RDI rau vitamin B12.

* Kev noj haus txaus

Vitamin B12 Deficiency

Vitamin B12 khaws cia hauv daim siab, yog li txawm tias koj tsis txaus, nws tuaj yeem siv sijhawm ntev rau cov tsos mob tsis txaus tshwm sim. Cov uas pheej pheej hmoo rau qhov tsis txaus yog cov uas tsis tau noj lossis tsis tshua noj tsiaj. Qhov no pom nyob rau hauv cov neeg tsis noj nqaij thiab vegan noj.

Kev tsis txaus kuj tuaj yeem tshwm sim hauv cov neeg laus. Kev nqus ntawm cov vitamin B12 nyob ntawm cov protein uas tsim los ntawm lub plab hu ua intrinsic factor. Raws li cov neeg muaj hnub nyoog, qhov tsim ntawm qhov tseem ceeb hauv lub cev tuaj yeem txo qis lossis nres tag nrho.

Lwm pab pawg muaj kev pheej hmoo suav nrog cov uas tau raug phais qhov hnyav lossis muaj Crohn tus kab mob lossis kab mob celiac yog cov. Tsis muaj vitamin B12 tuaj yeem ua rau muaj ntau yam teeb meem kev noj qab haus huv xws li ntshav qab zib, poob qab los noj mov, teeb meem paj hlwb thiab dementia.

Cov teebmeem ntawm kev noj ntau dhau ntawm cov vitamin B12

Tsuas yog ib feem me me ntawm cov vitamin B12 tuaj yeem nqus tau hauv cov hnyuv. Tus nqi absorbed yog nyob ntawm qhov tsim ntawm intrinsic yam nyob rau hauv lub plab. Raws li qhov tshwm sim, kev noj ntau ntawm cov vitamin B12 hauv cov neeg noj qab haus huv tsis cuam tshuam nrog kev cuam tshuam tsis zoo. Cov qib siab siab siab siab tsis tau txiav txim siab.

Vitamin C (Ascorbic Acid)

C vitaminNws tsuas yog dej-soluble vitamin uas tsis nyob rau hauv qeb ntawm cov vitamins B. Collagen yog ib qho ntawm lub cev tseem ceeb antioxidants. xav tau rau nws synthesis.

Hom ntawm vitamin C

Vitamin C muaj nyob rau hauv ob hom; Feem ntau yog hu ua ascorbic acid. Ib daim ntawv oxidized ntawm ascorbic acid hu ua dehydroascorbic acid kuj muaj vitamin C ua haujlwm.

Lub luag haujlwm thiab kev ua haujlwm ntawm vitamin C hauv lub cev

Vitamin C txhawb nqa ntau yam tseem ceeb hauv lub cev, suav nrog:

• tiv thaiv antioxidant: Peb lub cev siv cov tshuaj antioxidants los tiv thaiv nws tus kheej tiv thaiv oxidative kev nyuaj siab. Vitamin C yog ib qho tseem ceeb tshaj plaws antioxidants.

• Collagen tsim: Yog tsis muaj vitamin C, lub cev tsis tuaj yeem tsim cov collagen, cov protein tseem ceeb hauv cov ntaub so ntswg. Yog li ntawd, tsis muaj peev xwm cuam tshuam rau ntawm daim tawv nqaij, tendons, ligaments thiab pob txha.

• Kev ua haujlwm tiv thaiv kab mob: Lub cev tiv thaiv kab mob muaj ntau cov vitamin C. Thaum kis tus kab mob, lawv cov qib tau sai sai.

Tsis zoo li B vitamins, vitamin C tsis ua raws li coenzyme, txawm hais tias nws yog cofactor rau prolyl hydroxylase, ib qho enzyme uas muaj lub luag haujlwm tseem ceeb hauv kev tsim collagen.

Dab tsi yog cov khoom noj ntawm Vitamin C?

Cov khoom noj tseem ceeb ntawm vitamin C yog txiv hmab txiv ntoo thiab zaub. Cov zaub mov uas tau muab los ntawm cov tsiaj txhu muaj yuav luag tsis muaj vitamin C, tab sis cov nyiaj tsawg tuaj yeem pom hauv daim siab, qe, nqaij thiab ntses. Kev ua noj lossis ziab cov zaub mov txo qis lawv cov ntsiab lus vitamin C.

Tus nqi pom zoo yog dab tsi?

Qhov pom zoo txhua hnub (RDI) ntawm cov vitamin C yog kwv yees li ntawm cov vitamin feem ntau cov neeg xav tau txhua hnub.

* Kev noj haus txaus

Vitamin C Deficiency

Tsis muaj vitamin C tsis tshua muaj tab sis tuaj yeem txhim kho hauv cov neeg uas muaj kev txwv tsis pub noj zaub mov lossis tsis noj txiv hmab txiv ntoo lossis zaub. Cov neeg uas muaj kev quav yeeb quav tshuaj lossis haus dej cawv kuj muaj kev pheej hmoo ntau dua. Thawj cov tsos mob ntawm vitamin C tsis txaus yog qaug zog thiab qaug zog. Raws li cov tsos mob hnyav zuj zus, daim tawv nqaij staining thiab cov pos hniav tuaj yeem tshwm sim. Urticaria, hniav poob, gingival los ntshav, teeb meem sib koom ua ke, qhov muag qhuav, ncua qhov txhab kho tuaj yeem pom. Raws li nrog tag nrho cov vitamin tsis txaus, nws yuav ua rau tuag taus yog tias tsis kho.

Cov teebmeem ntawm kev noj ntau dhau ntawm cov vitamin C

Cov neeg feem coob noj cov tshuaj vitamin C ntau yam tsis muaj kev phiv. zam tsis muaj Txawm li cas los xij, koob tshuaj ntau tshaj 3 grams tauj ib hnub ua rau raws plab, xeev siab thiab mob plab. Qhov no yog vim qhov tsawg ntawm cov vitamin C tuaj yeem nqus tau los ntawm ib koob. Predispensants tej zaum yuav muaj kev pheej hmoo siab ntawm lub raum pob zeb thaum cov tshuaj noj ntau dua siv ntau dua 1000mg txhua hnub.

Vim li ntawd;

dej soluble vitamins; yim vitamin B thiab vitamin C. Thaum lawv lub luag haujlwm hauv lub cev muaj ntau yam, muaj ntau yam ua haujlwm xws li coenzymes hauv ntau cov txheej txheem metabolic.

Tag nrho cov dej-soluble vitaminsNws tuaj yeem tau yooj yim tau los ntawm cov khoom noj uas muaj kev sib npaug. Txawm li cas los xij, vitamin B12 tsuas yog pom muaj nyob hauv cov khoom noj tsiaj. Yog li ntawd, cov neeg tsis noj nqaij muaj kev pheej hmoo ntawm kev tsis txaus thiab tej zaum yuav tau noj lawv cov tshuaj los yog txhaj tshuaj tsis tu ncua.

Nco ntsoov tias peb lub cev feem ntau tsis muaj vitamin B12. dej soluble vitaminskuv tsis khaws. Qhov zoo tshaj plaws, nws yog ib qho tsim nyog kom tau txais lawv los ntawm cov khoom noj txhua hnub.