Kodi Mavitamini Osungunuka M'madzi Ndi Chiyani? Makhalidwe a Mavitamini Osungunuka M'madzi

Mavitamini nthawi zambiri amakhudzana ndi kusungunuka (madzi ndi mafuta sungunuka mavitamini) amagawidwa molingana ndi Mavitamini osungunuka m'madzi amatchedwa mavitamini osungunuka m'madzi, ndipo mavitamini osungunuka mafuta amatchedwa mavitamini osungunuka mafuta. 9 mitundu yosiyanasiyana madzi sungunuka vitamini Pali.

Ndi mavitamini ati omwe amasungunuka m'madzi?

• Vitamini B1 (thiamine)
• Vitamini B2 (Riboflavin)
• Vitamini B3 (Niacin)
• Vitamini B5 (Pantothenic acid)
• Vitamini B6 (Pyridoxine)
• Vitamini B7 (biotin)
• Vitamini B9 (Folate)
• Vitamini B12 (cobalamin)
• Vitamini C (ascorbic acid)

mafuta sungunuka mavitaminiMosiyana ndi, mavitamini osungunuka m'madzi Nthawi zambiri sichisungidwa m'thupi. Choncho, m'pofunika kuti mutenge nthawi zonse kuchokera ku chakudya. m'nkhani "mavitamini osungunuka m'madzi", "mavitamini omwe amasungunuka m'madzi", "matenda omwe amawoneka chifukwa chosowa mavitamini osungunuka m'madzi" mitu idzakambidwa.

Kodi Mavitamini Osungunuka M'madzi Ndi Chiyani?

Vitamini B1 (thiamine)

Thiamine, yemwenso amadziwika kuti vitamini B1, ndi wodziwika mwasayansi vitamini woyamba kusungunuka m'madzid.

Kodi Mavitamini B1 ndi ati?

Pali mitundu yambiri ya thiamine, iyi ndi:

• Thiamine pyrophosphate: Imadziwikanso kuti thiamine diphosphate, ndiye mtundu wochuluka kwambiri wa thiamine m'thupi lathu. Ndiwonso mawonekedwe akuluakulu omwe amapezeka muzakudya zonse.
• Thiamine triphosphate: + Mtunduwu umapezeka muzakudya zochokera ku nyama koma zocheperako poyerekeza ndi thiamine pyrophosphate. Imaganiziridwa kuti imayimira zosakwana 10% ya thiamine yonse yomwe imapezeka m'matumbo a nyama.
• Thiamine mononitrate: + Ndi thiamine yopangidwa yomwe nthawi zambiri imawonjezeredwa ku chakudya cha nyama kapena chokonzedwa.
• Thiamine hydrochloride: Muyezo womwe umagwiritsidwa ntchito powonjezerapo ndi mtundu wopangira wa thiamine.

Udindo ndi Ntchito ya Vitamini B1 m'thupi

Monga ma vitamini B ena, thiamine imagwira ntchito ngati coenzyme m'thupi. Izi zimagwira ntchito pamitundu yonse yogwira ntchito, koma thiamine pyrophosphate ndiyofunikira kwambiri. Coenzymes ndi mankhwala omwe amathandiza kuti ma enzymes ayambitse kusintha kwamankhwala komwe sikumagwira ntchito paokha. Thiamine imakhudzidwa ndi zinthu zambiri zofunika zamakina. Mwachitsanzo, zimathandiza kusintha zakudya kukhala mphamvu ndikulimbikitsa kupanga shuga.

Kodi Magwero a Chakudya cha Vitamini B1 Ndi Chiyani?

Zakudya zolemera kwambiri za thiamine ndi mtedza, mbewu, mbewu, chiwindi. Mosiyana ndi zimenezi, zipatso, ndiwo zamasamba, ndi mkaka nthaŵi zambiri sizipereka thiamine wochuluka.

Kodi Ndalama Zovomerezeka ndi Chiyani?

Gome ili pansipa likuwonetsa kuchuluka kwatsiku ndi tsiku (RDI) kwa thiamine.

*Kudya kokwanira

Kuperewera kwa Vitamini B1

Kuperewera ndikosowa, koma kuchuluka kwa shuga m'magazi kumatha kuwonjezera kuchotsedwa kwa thiamine mkodzo, kukulitsa zosowa zake komanso chiwopsezo cha kuperewera. M'malo mwake, milingo ya thiamine imatha kuchepetsedwa ndi 1-2% mwa anthu omwe ali ndi matenda amtundu woyamba komanso amtundu wa 75. Anthu omwe amamwa mowa mwauchidakwa alinso pachiwopsezo chosoŵa chifukwa chakusadya bwino komanso kusayamwa bwino kwa thiamine.

Kuperewera kwakukulu kwa thiamine kumatha kuyambitsa matenda omwe amadziwika kuti beriberi ndi Wernicke-Korsakoff syndrome. Izi zovuta anorexia nervosaZimagwirizanitsidwa ndi zizindikiro zosiyanasiyana, kuphatikizapo kuwonda, kusokonezeka kwa mitsempha, mavuto a maganizo, kufooka kwa minofu, ndi kukula kwa mtima.

Zotsatira Zakuchuluka Kwa Vitamini B1 Wochuluka

Thiamine amaonedwa kuti ndi otetezeka. Palibe malipoti okhudza zotsatira zoyipa zomwe zingachitike mutamwa thiamine wambiri kuchokera ku chakudya kapena zowonjezera. Chifukwa chimodzi n’chakuti thiamine wochuluka amatuluka msanga m’thupi mumkodzo. Zotsatira zake, mlingo wovomerezeka wa thiamine sunadziwike. Komabe, zikatengedwa mochuluka kwambiri, sizimachotsa zizindikiro zomwe zingatheke za poizoni.

Vitamini B2 (Riboflavin)

Riboflavin, yomwe imagwiritsidwa ntchito ngati utoto wa chakudya ndi vitamini wosungunuka m'madzi.

Kodi Mavitamini B2 ndi ati?

Kuwonjezera pa riboflavin, zakudya zotchedwa flavoproteins zimatulutsa riboflavin panthawi ya chimbudzi. Awiri mwa ma flavoprotein omwe amapezeka kwambiri ndi flavin adenine dinucleotide ndi flavin mononucleotide. Amapezeka muzakudya zosiyanasiyana.

Udindo ndi Ntchito ya Vitamini B2 m'thupi

Riboflavin amagwira ntchito ngati coenzyme muzochita zosiyanasiyana zamakina. Monga thiamine, ndizokhudza kusintha zakudya kukhala mphamvu. kutembenuka kwa vitamini B6 kukhala mawonekedwe ake yogwira ndi tryptophanNdikofunikiranso kusandulika kwa niacin kukhala niacin (vitamini B3).

Kodi Magwero a Chakudya cha Vitamini B2 Ndi Chiyani?

Magwero abwino a riboflavin ndi mazira, masamba obiriwira, broccoli, mkaka, nyemba, bowa ndi nyama. Kuphatikiza apo, riboflavin nthawi zambiri amawonjezeredwa ku phala la kadzutsa ndipo amagwiritsidwa ntchito ngati utoto wachikasu walalanje.

Kodi Ndalama Zovomerezeka ndi Chiyani?

Gome ili m'munsili likuwonetsa kudya kokwanira kwa RDI kapena riboflavin. Mfundozi zikuyimira chakudya chokwanira cha tsiku ndi tsiku kuti chikwaniritse zosowa za anthu ambiri.

*Kudya kokwanira

Kodi Kuperewera kwa Vitamini B2 ndi Chiyani?

Kuperewera kwa riboflavin ndikosowa kwambiri m'maiko otukuka. Koma kusadya bwino kungawonjezere chiopsezo cha ukalamba, matenda a m’mapapo ndi uchidakwa. Kulephera kwakukulu kumayambitsa matenda otchedwa ariboflavinosis, omwe amadziwika ndi zilonda zapakhosi, lilime lotupa, kuchepa kwa magazi m'thupi, ndi mavuto a maso. Imalepheretsanso kagayidwe ka vitamini B6 ndikusintha kwa tryptophan kukhala niacin.

Zotsatira Zakuchuluka Kwa Vitamini B2 Wochuluka

Kudya kwambiri kwa riboflavin kapena kuwonjezera pazakudya sikudziwika ngati kawopsedwe. Mayamwidwe sagwira ntchito kwambiri pamilingo yayikulu. Imapezekanso pang'onopang'ono m'matenda amthupi ndipo riboflavin yochulukirapo imatulutsidwa mumkodzo. Zotsatira zake, mulingo wabwinobwino wa riboflavin sunakhazikitsidwe.

Vitamini B3 (Niacin)

Komanso amatchedwa vitamini B3 niacinNdi vitamini B yokha yomwe thupi lathu limatha kupanga kuchokera ku michere ina, amino acid tryptophan.

Vitamini B3 Mitundu yake ndi yotani?

Mitundu yodziwika bwino ya niacin ndi:

• Nicotinic acid: Fomu yodziwika kwambiri yomwe imapezeka muzowonjezera. Zimapezeka muzakudya za zomera ndi nyama zomwe.

• Nicotinamide (niacinamide): Amapezeka muzowonjezera ndi zakudya.

Pagulu la nicotinamide riboside lilinso ndi ntchito ya vitamini B3. Zing'onozing'ono zimapezeka mu mapuloteni a whey ndi yisiti ya ophika mkate.

Vitamini B3 m'thupi Udindo ndi Ntchito

Mitundu yonse yopatsa thanzi ya niacin imasinthidwa kukhala nicotinamide adenine dinucleotide (NAD +) kapena nicotinamide adenine dinucleotide phosphate (NADP+), yomwe imakhala ngati coenzymes. Monga mavitamini ena a B, imagwira ntchito ngati coenzyme m'thupi ndipo imagwira ntchito yofunika kwambiri pama cell komanso imakhala ndi antioxidant. Imodzi mwa ntchito zake zofunika kwambiri ndikutulutsa mphamvu kuchokera ku shuga (shuga), njira ya metabolism yotchedwa glycolysis.

Vitamini B3 Kodi Magwero a Chakudya Ndi Chiyani?

Niacin imapezeka muzomera ndi nyama. Malo abwino ndi nsomba, nkhuku, mazira, mkaka ndi bowa. Niacin amawonjezeredwa ku chimanga cham'mawa ndi ufa. Komanso, thupi lathu limatha kupanga niacin kuchokera ku amino acid tryptophan. Asayansi akuyerekeza kuti 1 mg wa tryptophan angagwiritsidwe ntchito kupanga 60 mg wa niacin.

Kodi Ndalama Zovomerezeka ndi Chiyani?

Gome ili pansipa likuwonetsa RDA kapena kudya kokwanira.

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Vitamini B3 Kuperewera

m’maiko otukuka kumene pempho Kuperewera kwa niacin, komwe kumadziwika kuti niacin, ndizovuta kwambiri. Zizindikiro zazikulu za pellagra ndi khungu lotupa, zilonda zam'kamwa, kusowa tulo ndi dementia. Mofanana ndi matenda onse olumala, akhoza kupha ngati sanachiritsidwe. Mutha kupeza niacin yonse yomwe mukufuna kuchokera muzakudya zosiyanasiyana. Kuperewera kumakhala kofala kwambiri m'mayiko omwe akutukuka kumene omwe alibe mitundu yosiyanasiyana.

Pezani Vitamini B3 Zambiri Zotsatira zake

Niacin yochokera muzakudya zongochitika mwachilengedwe ilibe zoyipa zilizonse. Komabe, mlingo wowonjezera wa niacin ungayambitse nseru, kusanza, kupsa mtima m'mimba komanso kuwonongeka kwa chiwindi.

Kuwonongeka kwa chiwindi kumagwirizanitsidwa ndi kugwiritsidwa ntchito kwa nthawi yaitali kwa mlingo waukulu kwambiri (3-9 magalamu / tsiku) wa kumasulidwa kosalekeza kapena kutulutsa pang'onopang'ono nicotinic acid. Kuphatikiza apo, kumwa mankhwala owonjezera a niacin kwa nthawi yayitali kumatha kukulitsa kukana kwa insulin komanso kuchuluka kwa shuga m'magazi. Nicotinic acid imathanso kuchulukitsa kuchuluka kwa uric acid ndikuwonjezera zizindikiro za gout.

Vitamini B5 (Pantothenic Acid)

Pantothenic acid imapezeka pafupifupi m'zakudya zonse. Moyenera, dzina lake ndi Greek, kutanthauza "mbali zonse". pantothen yochokera ku mawu.

Vitamini B5 Mitundu yake ndi yotani?

Pali mitundu ingapo ya pantothenic acid kapena mankhwala omwe amatulutsa mawonekedwe a vitamini akagayidwa.

• Coenzyme A: Ndi gwero lofala la vitamini imeneyi muzakudya. Pantothenic acid imatulutsidwa m'mimba.
• acyl carrier protein: Mapuloteni onyamula odziwika bwino monga coenzyme A amapezeka muzakudya ndipo pantothenic acid amamasulidwa panthawi ya chimbudzi.
• Calcium pantothenate: Mtundu wodziwika kwambiri wa pantothenic acid muzowonjezera.
• Panthenol: Mtundu wina wa pantothenic acid, womwe umagwiritsidwa ntchito nthawi zambiri muzowonjezera.

Vitamini B5 m'thupi Udindo ndi Ntchito

Pantothenic acid imagwira ntchito yofunika kwambiri pakupanga kagayidwe kachakudya. Ndikofunikira kuti pakhale coenzyme A, yomwe ndi yofunikira pakuphatikizika kwamafuta acid, ma amino acid, mahomoni a steroid, ma neurotransmitters ndi zinthu zina zofunika.

Vitamini B5 Kodi Magwero a Chakudya Ndi Chiyani?

Pantothenic acid imapezeka pafupifupi m'zakudya zonse. Zida zolemera bowa wa shiitake, caviar, impso, nkhuku, ng'ombe ndi dzira yolk. Zakudya zochepa za zomera zimakhalanso zabwino, monga masamba a mizu, mbewu zonse, tomato ndi broccoli.

Kodi Ndalama Zovomerezeka ndi Chiyani?

Gome ili m'munsili likuwonetsa kudya kokwanira (AI) kwa pantothenic acid mwa anthu ambiri.

Vitamini B5 Kuperewera

Kuperewera kwa Pantothenic acid ndikosowa m'maiko otukuka. M'malo mwake, vitamini iyi ndi yofala kwambiri muzakudya zowopsa kwambiri kusowa kwa zakudya m'thupi pafupifupi zosamveka. Komabe, zofunika zawo zingakhale zapamwamba kwa anthu odwala matenda a shuga ndi amene amamwa mowa mopitirira muyeso.

Kafukufuku wa zinyama akuwonetsa kuti kuchepa kwa pantothenic acid kumayambitsa zotsatira zoyipa pamakina ambiri. Zimagwirizanitsidwa ndi zizindikiro zambiri monga dzanzi, kukwiya, kusokonezeka kwa tulo, kusakhazikika komanso mavuto am'mimba.

Pezani Vitamini B5 Zambiri Zotsatira zake

Pantothenic acid samawonetsa zotsatira zoyipa pamilingo yayikulu. Palibe malire apamwamba ovomerezeka omwe akhazikitsidwa. Komabe, mlingo waukulu wa magalamu 10 patsiku ungayambitse kusokonezeka kwa m'mimba komanso kutsekula m'mimba.

Vitamini B6 (Pyridoxine)

Vitamini B6Ndichofunikira pakuphatikizika kwa pyridoxal phosphate, coenzyme yomwe imakhudzidwa ndi njira zopitilira 100 za metabolism.

Vitamini B6 Mitundu yake ndi yotani?

Monga mavitamini ena a B, vitamini B6 ndi banja lamagulu ogwirizana:

• Pyridoxine: Fomu iyi imapezeka mu zipatso, ndiwo zamasamba ndi mbewu, ndi zowonjezera. Zakudya zokonzedwanso zitha kukhala ndi pyridoxine.

• Pyridoxamine: Pyridoxamine phosphate ndi mtundu wamba wa vitamini B6 muzakudya za nyama.
• Pyridoxal: Pyridoxal phosphate ndiye mtundu wofunikira wa vitamini B6 muzakudya zochokera ku nyama.

Mu chiwindi, mitundu yonse yazakudya ya vitamini B6 imasinthidwa kukhala pyridoxal 5-phosphate, mawonekedwe a vitamini.

Vitamini B6 m'thupi Udindo ndi Ntchito

Monga mavitamini ena a B, vitamini B6 imakhala ngati coenzyme muzochita zambiri zamakina. Zimakhudzidwa ndi mphamvu ndi amino acid metabolism komanso kupanga maselo ofiira a magazi. Ndikofunikiranso kutulutsa shuga (shuga) kuchokera ku glycogen, molekyu yomwe thupi limagwiritsa ntchito kusunga chakudya.

Vitamini B6 imathandizanso kupangidwa kwa maselo oyera a magazi ndikuthandizira thupi kupanga ma neurotransmitters osiyanasiyana.

Vitamini B6 Kodi Magwero a Chakudya Ndi Chiyani?

Vitamini B6 amapezeka muzakudya zosiyanasiyana. Nkhumba, Turkey, nthochi, nandolo ndi mbatata ndi magwero abwino a vitamini B6. Vitamini B6 amawonjezedwa ku chakudya cham'mawa ndi zakudya za soya. Kupezeka kwa vitamini imeneyi nthawi zambiri kumakhala kokulirapo muzakudya zanyama poyerekeza ndi zakudya zamasamba.

Kodi Ndalama Zovomerezeka ndi Chiyani?

Gome ili pansipa likuwonetsa RDI ya vitamini B6.

*Kudya kokwanira

Vitamini B6 Kuperewera

Kuperewera kwa vitamini B6 ndikosowa. Anthu amene amamwa mowa ali pachiopsezo chachikulu. Zizindikiro zazikulu zimaphatikizapo kuchepa kwa magazi m'thupi, zotupa pakhungu, kugwedezeka, chisokonezo ndi kuvutika maganizo. Kuperewera kwakhudzananso ndi chiopsezo chowonjezeka cha khansa.

Pezani Vitamini B6 Zambiri Zotsatira zake

Mwachilengedwe, vitamini B6 wotengedwa kuchokera ku chakudya alibe zotsatira zoyipa. Mosiyana ndi izi, Mlingo wowonjezera kwambiri wa pyridoxine - 2000 mg kapena kupitilira apo patsiku ungayambitse kuwonongeka kwa mitsempha ndi zotupa pakhungu. Kudya kwambiri kwa pyridoxine zowonjezera kungathenso kupondereza kupanga mkaka mwa amayi oyamwitsa.

Vitamini B7 (biotin)

Nthawi zambiri anthu amamwa mankhwala owonjezera a biotin kuti adyetse tsitsi, misomali ndi khungu, koma palibe umboni wamphamvu wazinthu izi. Kwenikweni, mawu achi German oti "khungu" m'mbiri ku hat Pambuyo pake adatchedwa vitamini H.

Vitamini B7 Mitundu yake ndi yotani?

biotin mu mawonekedwe aulere kapena omangidwa ku mapuloteni. Mapuloteni okhala ndi biotin akagayidwa, amatulutsa chinthu chotchedwa biocide. Digestive enzyme biotinidase ndiye imaphwanya biocidite kukhala biotin yaulere ndi lysine, amino acid.

Vitamini B7 m'thupi Udindo ndi Ntchito

Mofanana ndi mavitamini onse a B, biotin imagwira ntchito ngati coenzyme. Ma enzymes asanu ofunikira a carboxylase ndi ofunikira pakugwira ntchito kwa michere yomwe imakhudzidwa ndi kagayidwe kake. Mwachitsanzo, biotin ili ndi gawo lofunikira pakuphatikizika kwamafuta acid, kupanga shuga ndi kagayidwe ka amino acid.

Vitamini B7 Kodi Magwero a Chakudya Ndi Chiyani?

Zakudya zanyama zomwe zimakhala ndi biotin zimaphatikizapo nyama, nsomba, yolk ya dzira, ndi mkaka. Zomera zabwino ndi nyemba, masamba obiriwira, kolifulawa, bowa ndi mtedza. microbiota m'matumboZimapanganso zochepa za biotin.

Kodi Ndalama Zovomerezeka ndi Chiyani?

Gome ili pansipa likuwonetsa kudya kokwanira (AI) kwa biotin.

 Vitamini B7 Kuperewera

Kuperewera kwa biotin ndikosowa kwenikweni. Chiwopsezo chimakhala chachikulu kwambiri pakati pa anthu omwe amadyetsedwa ndi biotin yochepa, kumwa mankhwala oletsa khunyu, makanda omwe ali ndi matenda a Leiner, kapena makanda omwe amatengera kuperewera kwa chibadwa. Kuperewera kwa biotin kosathandizidwa kungayambitse zizindikiro za minyewa monga kukomoka, kufooka m'maganizo, komanso kutayika kwa minofu.

Pezani Vitamini B7 Zambiri Zotsatira zake

Biotin alibe zotsatira zodziwika pa mlingo waukulu ndipo palibe malire apamwamba chakhazikitsidwa.

Vitamini B9 (Folate)

Vitamini B9 adapezeka koyamba mu yisiti koma kenako adasiyanitsidwa ndi masamba a sipinachi. Chifukwa chake mayina a folic acid kapena folate, " chiphuphu ” anaperekedwa chifukwa cha mawu ochokera ku liwu lachilatini lotanthauza “tsamba”.

Kodi Mavitamini B9 ndi ati?

Vitamini B9 imapezeka m'njira zingapo:

• Folate: Ndi gulu la mavitamini B9 omwe amapezeka mwachilengedwe muzakudya.

• Kupatsidwa folic acid: Fomu yopangira yomwe nthawi zambiri imawonjezeredwa ku zakudya zosinthidwa kapena kugulitsidwa ngati chowonjezera. Asayansi ena akuda nkhawa kuti mlingo waukulu wa folic acid wowonjezera ukhoza kuvulaza.
• L-methylfolate: Imadziwikanso kuti 5-methyl-tetrahydrofolate, L-methylfolate ndi mawonekedwe a vitamini B9 m'thupi. Kuphatikiza apo, amaonedwa kuti ndi athanzi kuposa kupatsidwa folic acid.

Udindo ndi Ntchito ya Vitamini B9 m'thupi

Vitamini B9 imagwira ntchito ngati coenzyme ndipo ndiyofunikira pakukula kwa maselo, kupanga DNA ndi kagayidwe ka amino acid. Ndikofunikira kwambiri panthawi yomwe maselo amagawanika mofulumira komanso kukula, monga khanda ndi mimba. M'pofunikanso kuti mapangidwe ofiira ndi oyera maselo a magazi, kotero akusowa kungayambitse magazi m'thupi.

Kodi Magwero a Chakudya cha Vitamini B9 Ndi Chiyani?

Zakudya zabwino zimaphatikizapo masamba obiriwira, nyemba, nthanga za mpendadzuwa ndi katsitsumzukwa. Kupatsidwa folic acid nthawi zambiri amawonjezedwa ku zakudya zokonzedwa.

Kodi Ndalama Zovomerezeka ndi Chiyani?

Gome ili m'munsili likuwonetsa zovomerezeka zatsiku ndi tsiku (RDI) za vitamini B9.

*Kudya kokwanira

Kuperewera kwa Vitamini B9

Kuperewera kwa vitamini B9 sikumachitika kokha. Nthawi zambiri zimagwirizanitsidwa ndi kuperewera kwa zakudya zina komanso kusadya bwino. Anemia ndi chimodzi mwa zizindikiro za kusowa kwa vitamini B9. Sichidziwika ndi kuchepa kwa magazi m'thupi komwe kumakhudzana ndi kusowa kwa vitamini B12. Kuperewera kwa vitamini B9 kungayambitsenso kubadwa kwa ubongo kapena mitsempha ya mitsempha yotchedwa neural tube defects.

Zotsatira Zakuchuluka Kwa Vitamini B9 Wochuluka

Zotsatira zoyipa za kumwa kwambiri kwa vitamini B9 sizinafotokozedwe. Komabe, kafukufuku akuwonetsa kuti zowonjezera zowonjezera zimatha kubisa kusowa kwa vitamini B12. Ena amanena kuti angapangitse kuwonongeka kwa ubongo komwe kumakhudzana ndi kusowa kwa vitamini B12. Kuphatikiza apo, asayansi ena akuda nkhawa kuti kudya kwambiri kwa folic acid kungayambitse matenda ena.

Vitamini B12 (Cobalamin)

Vitamini B12Ndi vitamini yokhayo yomwe ili ndi cobalt, chinthu chachitsulo. Pachifukwa ichi, nthawi zambiri amatchedwa cobalamin.

Mitundu ya Vitamini B12

Pali mitundu inayi ya vitamini B12 - cyanocobalamin, hydroxocobalamin, adenosylcobalamin, ndi methylcobalamin. Hydroxocobalamin ndi mtundu wodziwika bwino wa vitamini B12 ndipo umapezeka kawirikawiri muzakudya zochokera ku nyama. Mitundu ina yachilengedwe, methylcobalamin ndi adenosylcobalamin, yadziwika ngati zowonjezera m'zaka zaposachedwa.

Udindo ndi Ntchito ya Vitamini B12 m'thupi

Monga mavitamini ena a B, vitamini B12 imagwira ntchito ngati coenzyme. Kudya mokwanira kumathandiza kuti ubongo ukhale wogwira ntchito ndi kukula, kugwira ntchito kwa minyewa, ndi kupanga maselo ofiira a magazi. Ndikofunikiranso pakusintha kwa mapuloteni ndi mafuta kukhala mphamvu ndipo ndikofunikira kuti ma cell agawike komanso kaphatikizidwe ka DNA.

Kodi Magwero a Chakudya cha Vitamini B12 Ndi Chiyani?

Zakudya za nyama ndiye gwero lokhalo la vitamini B12. Izi ndi monga nyama, mkaka, nsomba zam'madzi ndi mazira. Magwero olemera a vitamini awa; zakudya monga chiwindi, mtima, oyster, herring ndi tuna. Spirulina Udzu wa m'nyanja, monga algae, uli ndi pseudo-vitamin B12, gulu la mankhwala omwe ali ofanana ndi vitamini B12 koma sangathe kugwiritsidwa ntchito ndi thupi.

Kodi Ndalama Zovomerezeka ndi Chiyani?

Gome ili pansipa likuwonetsa RDI ya vitamini B12.

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Kuperewera kwa Vitamini B12

Vitamini B12 imasungidwa m'chiwindi, kotero ngakhale simukukwanira, zingatenge nthawi yayitali kuti zizindikiro za kuchepa thupi ziwonekere. Amene ali pachiopsezo chachikulu cha kupereŵera ndi awo amene samadya konse kapena kaŵirikaŵiri zakudya za nyama. Izi zimawonedwa muzakudya zamasamba ndi zamasamba.

Kuperewera kungayambikenso mwa okalamba. Mayamwidwe a vitamini B12 amadalira mapuloteni opangidwa ndi m'mimba otchedwa intrinsic factor. Pamene anthu akukalamba, mapangidwe a intrinsic factor amatha kuchepa kapena kuyimitsa palimodzi.

Magulu ena omwe ali pachiwopsezo ndi omwe adachitidwa opaleshoni yochepetsa thupi kapena omwe ali ndi matenda a Crohn kapena matenda a celiac ndi omwewo. Kuperewera kwa vitamini B12 kungayambitse mavuto osiyanasiyana azaumoyo monga kuchepa kwa magazi m'thupi, kusowa chilakolako cha chakudya, matenda a ubongo ndi matenda a maganizo.

Zotsatira Zakuchuluka Kwa Vitamini B12 Wochuluka

Ndi gawo laling'ono chabe la vitamini B12 lomwe limatha kulowa m'mimba. Kuchuluka komwe kumatengera kumadalira kupanga kwamkati mwamimba. Zotsatira zake, kudya kwambiri kwa vitamini B12 mwa anthu athanzi sikunagwirizane ndi zovuta zilizonse. Kulekerera kwapamwamba komwe kumaloledwa sikunatsimikizidwe.

Vitamini C (Ascorbic Acid)

Vitamini CNdi vitamini yokhayo yosungunuka m'madzi yomwe siili m'gulu la mavitamini a B. Collagen ndi imodzi mwama antioxidants amphamvu m'thupi. chofunika pa kaphatikizidwe kake.

Mitundu ya Vitamini C

Vitamini C alipo mu mitundu iwiri; Chodziwika kwambiri ndi ascorbic acid. Mtundu wa okosijeni wa ascorbic acid wotchedwa dehydroascorbic acid ulinso ndi ntchito ya vitamini C.

Udindo ndi Ntchito ya Vitamini C m'thupi

Vitamini C imathandizira ntchito zambiri zofunika mthupi, kuphatikiza:

• chitetezo cha antioxidant: Thupi lathu limagwiritsa ntchito antioxidants kuti lidziteteze ku kupsinjika kwa okosijeni. Vitamini C ndi imodzi mwama antioxidants ofunika kwambiri.

• Mapangidwe a Collagen: Popanda vitamini C, thupi silingathe kupanga kolajeni, puloteni yayikulu mu minofu yolumikizana. Zotsatira zake, kusowa kumakhudza khungu, tendon, ligaments ndi mafupa.

• Ntchito ya Immune: Maselo a chitetezo cha mthupi amakhala ndi vitamini C wambiri. Panthawi ya matenda, milingo yawo imachepa msanga.

Mosiyana ndi mavitamini a B, vitamini C sakhala ngati coenzyme, ngakhale kuti ndi cofactor ya prolyl hydroxylase, puloteni yomwe ili ndi gawo lofunika kwambiri pakupanga kolajeni.

Kodi Magwero a Vitamini C Ndi Chiyani?

Zakudya zazikulu za vitamini C ndi zipatso ndi ndiwo zamasamba. Zakudya zophikidwa ndi nyama zilibe pafupifupi vitamini C, koma zochepa zimatha kupezeka mu chiwindi, mazira, nyama ndi nsomba zosaphika. Kuphika kapena kuyanika zakudya kumachepetsa kwambiri vitamini C.

Kodi Ndalama Zovomerezeka ndi Chiyani?

Mulingo watsiku ndi tsiku (RDI) wa vitamini C ndi kuchuluka kwa mavitamini omwe anthu ambiri amafunikira tsiku lililonse.

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Kuperewera kwa Vitamini C

Kuperewera kwa Vitamini C ndikosowa koma kumatha kuchitika mwa anthu omwe ali ndi zakudya zoletsa kapena osadya zipatso kapena ndiwo zamasamba. Anthu omwe ali ndi vuto logwiritsa ntchito mankhwala osokoneza bongo kapena uchidakwa nawonso ali pachiwopsezo chachikulu. Zizindikiro zoyamba za kusowa kwa vitamini C ndi kutopa ndi kufooka. Zizindikiro zikamakulirakulira, kuyabwa pakhungu ndi nsungu zotupa zimatha kuchitika. Urticaria, kutayika kwa dzino, kutuluka magazi kwa gingival, mavuto ophatikizana, maso owuma, kuchedwa kuchira kwa bala kumatha kuwoneka. Monga momwe zilili ndi kusowa kwa vitamini konse, zimapha ngati sizitsatiridwa.

Zotsatira Zakuchuluka Kwa Vitamini C

Anthu ambiri amamwa kwambiri vitamini C popanda zotsatirapo. amalekerera popanda Komabe, Mlingo wambiri wopitilira 3 magalamu patsiku umayambitsa kutsekula m'mimba, nseru komanso kukokana m'mimba. Izi zili choncho chifukwa mavitamini C ochepa amatha kuyamwa pa mlingo umodzi. Predispensants akhoza kukhala ndi chiopsezo chowonjezereka cha miyala ya impso pamene zowonjezera zowonjezera zimagwiritsa ntchito kuposa 1000mg tsiku lililonse.

Chifukwa;

mavitamini osungunuka m'madzi; XNUMX mavitamini B ndi vitamini C. Ngakhale maudindo awo m'thupi ndi ochulukirapo, ambiri amagwira ntchito ngati ma coenzymes munjira zambiri za metabolic.

Mavitamini onse osungunuka m'madziZitha kupezeka mosavuta ku zakudya zokhala ndi zakudya zopatsa thanzi. Komabe, vitamini B12 imapezeka muzakudya za nyama zokha. Zotsatira zake, odya zamasamba ali pachiwopsezo cha kupereŵera ndipo angafunikire kumwa mankhwala awo owonjezera kapena kubayidwa jekeseni pafupipafupi.

Kumbukirani kuti thupi lathu nthawi zambiri lilibe vitamini B12. mavitamini osungunuka m'madzisindisunga. Momwemonso, ndikofunikira kuzipeza kuchokera ku chakudya tsiku lililonse.