Chii chinonzi Water-Soluble Vitamins? Zvimiro zveMvura-Soluble Vitamins

Mavhitamini anowanzo hukama nekunyungudika (mvura uye mafuta soluble mavitamini) vanokamurwa zvichienderana ne Mavhitamini anonyungudika mumvura anonzi mavhitamini anonyungudika mumvura, uye mavhitaminzi anonyungudika anonzi mafuta anonyungudika. 9 mhando dzakasiyana mvura soluble vhitamini Ipapo.

Ndeapi mavhitamini anonyungudika mumvura?

• 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)

mafuta soluble mavitaminiKusiyana, mvura soluble mavitamini Haiwanzochengetwa mumuviri. Nokudaro, zvakakosha kuitora nguva dzose kubva pakudya. muchinyorwa "Zvinhu zvevhitamini inonyungudika mumvura", "izvo mavhitamini anonyungudika mumvura", "zvirwere zvinoonekwa mukushaikwa kwemavhitamini anonyungudika mumvura" misoro ichakurukurwa.

Chii chinonzi Water-Soluble Vitamins?

Vitamin B1 (Thiamine)

Thiamine, inozivikanwawo sevhitamini B1, inozivikanwa nesainzi yekutanga vhitamini yakanyungudika mumvurad.

Ndedzipi Mhando dzeVitamin B1?

Kune akawanda marudzi e thiamine, aya anosanganisira:

• Thiamine pyrophosphate: Iyo inozivikanwawo se thiamine diphosphate, ndiyo yakanyanya kuwanda yemhando ye thiamine mumuviri wedu. Ichowo chimiro chikuru chinowanikwa mune zvese zvekudya.
• Thiamine triphosphate: Iri fomu rinowanikwa muzvikafu zvinobva kumhuka asi muhuwandu hushoma pane thiamine pyrophosphate. Inofungidzirwa kuti inomiririra isingasviki 10% yeiyo yakazara thiamine inowanikwa munyama yemhuka.
• Thiamine mononitrate: Iyo inogadzira thiamine inowanzowedzerwa kune mhuka kana chikafu chakagadzirwa.
• Thiamine hydrochloride: Muyero unoshandiswa mukuwedzera ndiyo yekugadzira fomu ye thiamine.

Basa uye Basa reVitamin B1 Mumuviri

Kufanana nemamwe mavhitamini B, thiamine inoshanda se coenzyme mumuviri. Izvi zvinoshanda kune ese anoshanda mafomu, asi thiamine pyrophosphate ndiyo inonyanya kukosha. Coenzymes makomisheni anobatsira ma enzymes kukonzeresa maitiro emakemikari asingashande ega. Thiamine inobatanidzwa mune zvakawanda zvakakosha makemikari maitiro. Semuenzaniso, inobatsira kushandura chikafu kuva simba uye inosimudzira kuumbwa kwehuga.

Ndezvipi Zvokudya Zvokudya zveVitamin B1?

Chikafu chakapfuma kwazvo chethiamine nzungu, mhodzi, zviyo uye chiropa. Mukupesana, michero, miriwo, uye zvigadzirwa zvemukaka kazhinji hazvipi thiamine yakawanda.

Ndeipi Mari Inokurudzirwa?

Tafura iri pazasi inoratidza huwandu hwezuva nezuva hunokurudzirwa (RDI) hwethiamine.

*Kudya kwakakwana

Vitamin B1 Kushaya

Kushaikwa hakuwanzo, asi huwandu hweshuga hwepamusoro hunogona kuwedzera urinary thiamine kubviswa, kuwedzera zvido zvayo uye njodzi yekushaikwa. Muchokwadi, mazinga ethiamine anogona kuderedzwa ne1-2% muvanhu vane Type 75 uye Type 76 chirwere cheshuga. Vanhu vakapindwa muropa nedoro zvakare vari panjodzi yekushaikwa nekuda kwekudya kwakashata uye kukanganiswa kutorwa kwethiamine.

Kushaikwa kwakanyanya kwethiamine kunogona kutungamira kune mamiriro anozivikanwa seberiberi uye Wernicke-Korsakoff syndrome. Zvirwere izvi anorexia nervosaZvinobatanidzwa nezviratidzo zvakasiyana-siyana, zvinosanganisira kuderedza uremu, kusagadzikana kwekutya, matambudziko epfungwa, kupera simba kwetsandanyama, uye kukura kwemoyo.

Mhedzisiro yeKutora Yakawandisa Vitamin B1

Thiamine inonzi yakachengeteka. Iko hakuna mishumo yeakaipa mhedzisiro inogona kuitika mushure mekudya yakawanda yethiamine kubva mukudya kana kuwedzera. Chimwe chikonzero ndechekuti yakawandisa thiamine inokurumidza kubuda kubva mumuviri muweti. Nekuda kweizvozvo, iyo inoshiviririka yepamusoro yekutora thiamine haina kutsanangurwa. Zvisinei, kana inotorwa muhuwandu hwakanyanya, hairegi zviratidzo zvinogona kuitika zvehupfu.

Vitamin B2 (Riboflavin)

Riboflavin, inoshandiswa sekudya kwekudya ivhitamini inonyungudika mumvura.

Ndedzipi Mhando dzeVitamin B2?

Mukuwedzera kune riboflavin, mishonga inozivikanwa se flavoprotein inobudisa riboflavin panguva yekudya. Maviri emhando dzakawanda dzeflavoprotein ndeye flavin adenine dinucleotide uye flavin mononucleotide. Anowanikwa mune zvakasiyana siyana zvekudya.

Basa uye Basa reVitamin B2 Mumuviri

Riboflavin inoshanda se coenzyme mune akasiyana makemikari maitiro. Senge thiamine, ndezvekushandura chikafu kuita simba. kushandurwa kwevhitamini B6 kune yayo inoshanda fomu uye tryptophanIzvo zvinodiwawo pakushandurwa kwe niacin kuita niacin (vitamin B3).

Ndezvipi Zvokudya Zvokudya zveVitamin B2?

Nzvimbo dzakanaka dze riboflavin dzinosanganisira mazai, miriwo yemashizha, broccoli, mukaka, nyemba, howa uye nyama. Mukuwedzera, riboflavin inowanzowedzerwa kune yakagadziriswa zviyo zvemangwanani uye inoshandiswa seyero-orenji chikafu chekudya.

Ndeipi Mari Inokurudzirwa?

Tafura iri pazasi inoratidza kudya kwakakwana kwe RDI kana riboflavin. Aya makoshero anomiririra kukwana kwezuva nezuva kudya kuzadzisa zvinodiwa nevanhu vazhinji.

*Kudya kwakakwana

Chii chinonzi Vitamin B2 Kushaya?

Riboflavin kushomeka kushoma munyika dzakabudirira. Asi kudya kusina kunaka kunogona kuwedzera njodzi yekukwegura, chirwere chemapapu uye kudhakwa. Kushaikwa kwakanyanya kunokonzeresa chirwere chinonzi ariboflavinosis, icho chinoratidzwa nehuro, rurimi rwakazvimba, anemia, uye matambudziko emaziso. Iyo zvakare inhibisa metabolism yevhitamini B6 uye shanduko ye tryptophan kuita niacin.

Mhedzisiro yeKutora Yakawandisa Vitamin B2

Kudya kwakanyanya kana kuwedzera riboflavin kudya hakuna inozivikanwa mhedzisiro sehupfu. Kutora hakushandi zvakanyanya pamadosi epamusoro. Inowanikwawo mune zvidiki zvakanyanya munyama yemuviri uye yakawandisa riboflavin inoburitswa muweti. Nekuda kweizvozvo, iyo yakachengeteka yekumusoro yekutora yeriboflavin haina kugadzwa.

Vitamin B3 (Niacin)

Iyo inozivikanwawo sevhitamini B3 niacinNdiyo chete B vhitamini yemuviri wedu inogona kuburitsa kubva kune chimwe chikafu, iyo amino acid tryptophan.

Vitamin B3 Ndedzipi mhando?

Mafomu akajairika e niacin anosanganisira:

• Nicotinic acid: Iyo inonyanya kuzivikanwa fomu inowanikwa mukuwedzera. Inowanikwa muzvokudya zvechirimwa nemhuka.

• Nicotinamide (niacinamide): Inowanikwa mune zvekuwedzera uye zvekudya.

Iyo kompani nicotinamide riboside zvakare ine vhitamini B3 chiitiko. Zvidiki zvidiki zvinowanikwa muwhey protein uye mbiriso yemubiki.

Vitamin B3 mumuviri Basa uye Basa

Zvose zvinovaka muviri zve niacin zvinopedzisira zvashandurwa kuita nicotinamide adenine dinucleotide (NAD +) kana nicotinamide adenine dinucleotide phosphate (NADP +), iyo inoshanda se coenzymes. Kufanana nemamwe mavhitaminzi eB, inoshanda se coenzyme mumuviri uye inoita basa rakakosha mumabasa emasero uye ine antioxidant zvinhu. Rimwe rebasa rayo rakakosha nderekubvisa simba kubva mushuga (shuga), maitiro emetabolism anonzi glycolysis.

Vitamin B3 Ndezvipi Zvokudya?

Niacin inowanikwa mumiti nemhuka. Nzvimbo dzakanaka dzinosanganisira hove, huku, mazai, zvinogadzirwa nemukaka uye howa. Niacin inowedzerwawo kune zviyo zvemangwanani uye hupfu. Zvakare, muviri wedu unogona kugadzira niacin kubva kune amino acid tryptophan. Masayendisiti anofungidzira kuti 1 mg ye tryptophan inogona kushandiswa kugadzira 60 mg yeniacin.

Ndeipi Mari Inokurudzirwa?

Tafura iri pazasi inoratidza iyo RDA kana kudya kwakakwana.

*Kudya kwakakwana

Vitamin B3 Kushaikwa

munyika dzichiri kusimukira pellagra Kushaikwa kweNiacin, inozivikanwa se niacin, chinhu chisingawanzoitiki. Zviratidzo zvikuru zvepellagra ganda rinopisa, maronda emukanwa, kushaya hope uye dementia. Kufanana nezvirwere zvese zvekuremara, zvinogona kuuraya kana zvikasarapwa. Unogona kuwana nyore niacin yese yaunoda kubva kune dzakasiyana siyana zvekudya. Kushaikwa kunonyanya kuitika munyika dzichiri kusimukira dzisina kusiyana-siyana.

Wana Mamwe Mavhitamini B3 Maside effects

Niacin kubva muzvokudya zvinongoitika zvega haina mhedzisiro. Nekudaro, yakakwira madosi ekuwedzera eiyo niacin anogona kukonzera kusvotwa, kurutsa, kutsamwa kwemudumbu uye kukuvara kwechiropa.

Kukuvadzwa kwechiropa kunobatanidzwa nekushandiswa kwenguva refu kwemishonga yakanyanyisa (3-9 gramu / zuva) yekusimudzira-kusunungurwa kana kunonoka-kusunungurwa nicotinic acid. Mukuwedzera, kutora niacin supplements kwenguva yakareba kunogona kuvandudza insulini kuramba uye mazinga eshuga yeropa. Nicotinic acid inogonawo kuwedzera kutenderera uric acid mazinga uye kuwedzera gout zviratidzo.

Vitamin B5 (Pantothenic Acid)

Pantothenic acid inowanikwa mune zvinenge zvese zvekudya. Zvakakodzera, zita rayo nderechiGiriki, zvinoreva kuti "kumativi ose". pantothen yakabva paizwi.

Vitamin B5 Ndedzipi mhando?

Kune akawanda mafomu epantothenic acid kana makomisheni anoburitsa iyo inoshanda fomu yevhitamini kana yakagayiwa.

• Coenzyme A: Ndiyo inowanikwa yakawanda yevhitamini iyi muzvokudya. Pantothenic acid inoburitswa mudumbu rekudya.
• acyl carrier protein: Noble carrier protein senge coenzyme A inowanikwa muzvikafu uye pantothenic acid inoburitswa panguva yekugaya.
• Calcium pantothenate: Iyo yakajairika fomu ye pantothenic acid mune zvinowedzera.
• Panthenol: Imwe fomu ye pantothenic acid, iyo inowanzoshandiswa mukuwedzera.

Vitamin B5 mumuviri Basa uye Basa

Pantothenic acid inoita basa rakakosha mumhando dzakasiyana dzemetabolism. Izvo zvinodiwa pakuumbwa kwecoenzyme A, iyo inodiwa pakuumbwa kwemafuta acids, amino acids, steroid hormones, neurotransmitters uye mamwe akasiyana akakosha makomisheni.

Vitamin B5 Ndezvipi Zvokudya?

Pantothenic acid inowanikwa mune zvinenge zvese zvekudya. Zviwanikwa zvakapfuma shiitake howa, caviar, itsvo, huku, nyama yemombe uye zai yolk. Zvikafu zvishoma zvezvirimwa zvakare zvitubu zvakanaka, senge midzi yemiriwo, zviyo, madomasi uye broccoli.

Ndeipi Mari Inokurudzirwa?

Tafura iri pazasi inoratidza kudya kwakakwana (AI) kwepantothenic acid muvanhu vazhinji.

Vitamin B5 Kushaikwa

Pantothenic acid kushomeka kushoma munyika dzakabudirira. Muchokwadi, iyi vhitamini yakajairika mune zvekudya izvo zvakakomba kushaya zvokudya zvinovaka muviri anenge asina kumbonzwa. Zvisinei, zvavanoda zvinogona kunge zvakakwirisa kuvanhu vane chirwere cheshuga nevaya vanonwa doro zvakanyanyisa.

Zvidzidzo zvemhuka zvinoratidza kuti kushomeka kwepantothenic acid kunokonzeresa mhedzisiro kune mazhinji enhengo masisitimu. Iyo inosanganiswa nezviratidzo zvakawanda senge chiveve, kushatirwa, kuvhiringidzika kwehope, kusagadzikana uye matambudziko ekugaya.

Wana Mamwe Mavhitamini B5 Maside effects

Pantothenic acid hairatidze chero mhedzisiro pamitengo yakakwira. Hapana muganho wepamusoro unoshiviririka wakagadzwa. Nekudaro, madhasi akakura segumi magiramu pazuva anogona kukonzera kushushikana kwekugaya uye manyoka.

Vitamin B6 (Pyridoxine)

Vitamin B6Icho chikafu chakakosha chekugadzirwa kwepyridoxal phosphate, coenzyme inobatanidzwa mune anopfuura zana akasiyana metabolic maitiro.

Vitamin B6 Ndedzipi mhando?

Kufanana nemamwe mavhitaminzi eB, vhitamini B6 imhuri yemakomponi ane hukama:

• Pyridoxine: Iyi fomu inowanikwa mumichero, miriwo uye zviyo, uye zvinowedzera. Zvikafu zvakagadziriswa zvinogonawo kunge zvine pyridoxine.

• Pyridoxamine: Pyridoxamine phosphate ndiyo yakajairika fomu yevhitamini B6 muzvikafu zvemhuka.
• Pyridoxal: Pyridoxal phosphate ndiyo yakakosha mhando yevhitamini B6 muzvikafu zvemhuka.

Muchiropa, marudzi ose ezvokudya zvevhitamini B6 anoshandurwa kuva pyridoxal 5-phosphate, iyo inoshanda yevhitamini.

Vitamin B6 mumuviri Basa uye Basa

Kufanana nemamwe mavhitamini eB, vhitamini B6 inoshanda se coenzyme mune akawanda emakemikari maitiro. Inobatanidzwa musimba uye amino acid metabolism pamwe chete nekuumbwa kwemasero matsvuku eropa. Izvo zvinodiwawo pakuburitswa kweglucose (shuga) kubva kuglycogen, mamorekuru ayo muviri unoshandisa kuchengeta macarbohydrates.

Vhitamini B6 inotsigirawo kuumbwa kwemasero machena eropa uye inobatsira muviri kugadzira ma neurotransmitters akasiyana siyana.

Vitamin B6 Ndezvipi Zvokudya?

Vitamin B6 inowanikwa mune zvakasiyana siyana zvekudya. Tuna, turkey, mabhanana, chickpeas uye mbatatisi ndiwo masosi akanaka evhitamini B6. Vitamin B6 inowedzerwawo kune zviyo zvemangwanani uye soy-based nyama zvigadzirwa. Kuwanikwa kwevhitamini iyi kunowanzo kuve kwakakwira mukudya kwemhuka zvichienzaniswa nekudya kwezvirimwa.

Ndeipi Mari Inokurudzirwa?

Tafura iri pazasi inoratidza iyo RDI yevhitamini B6.

*Kudya kwakakwana

Vitamin B6 Kushaikwa

Kushaikwa kweVitamin B6 hakuwanzo. Vanhu vanonwa doro ndivo vari panjodzi huru. Zviratidzo zvikuru zvinosanganisira kupererwa neropa, mapundu eganda, kugwinha, kuvhiringika uye kuora mwoyo. Kushaikwa kwave kuchibatanidzwawo nengozi yakawedzera yegomarara.

Wana Mamwe Mavhitamini B6 Maside effects

Sezvingatarisirwa, vhitamini B6 inotorwa kubva muchikafu haina mhedzisiro. Kusiyana neizvi, madhasi ekuwedzera epyridoxine - 2000 mg kana kupfuura pazuva anogona kukonzera kukuvara kwetsinga uye maronda eganda. Kudya kwakanyanya kwepyridoxine supplements kunogona zvakare kudzvinyirira kugadzirwa kwemukaka muvakadzi vanoyamwisa.

Vitamin B7 (Biotin)

Vanhu vanowanzotora biotin supplement kuti vape bvudzi bvudzi, misumari uye ganda, asi hapana humbowo hwakasimba hwezvibatsiro izvi. Chaizvoizvo, izwi rechiGerman rekuti "ganda" nhoroondo kubva kuhut Yakazonzi vhitamini H.

Vitamin B7 Ndedzipi mhando?

biotin mune yakasununguka fomu kana kusungwa kune mapuroteni. Kana mapuroteni ane biotin akagayiwa, anoburitsa musanganiswa unonzi biocide. Iyo enzyme yekugaya biotinidase inobva yaputsa biocidite kuita biotin yemahara uye lysine, amino acid.

Vitamin B7 mumuviri Basa uye Basa

Nenzira imwecheteyo semavhitamini ese eB, biotin inoshanda se coenzyme. Iwo mashanu akakosha carboxylase enzymes akakosha kune basa rema enzymes anobatanidzwa mune mamwe akakosha metabolic maitiro. Semuenzaniso, biotin ine basa rakakosha mumafuta acid synthesis, kuumbwa kweglucose uye amino acid metabolism.

Vitamin B7 Ndezvipi Zvokudya?

Zvikafu zveBiotin-zvakapfuma zvemhuka zvinosanganisira organic nyama, hove, mazai yolks, uye zvigadzirwa zvemukaka. Miti yakanaka inorimwa imarimu, mashizha ane mashizha, cauliflower, howa nenzungu. gut microbiotaInogadzirawo zvishoma zvebiotin.

Ndeipi Mari Inokurudzirwa?

Tafura iri pazasi inoratidza kudya kwakakwana (AI) yebiotin.

 Vitamin B7 Kushaikwa

Kushaikwa kweBiotin kushoma. Ngozi yacho yakanyanya pakati pevanhu vanodyiswa zvakaderera mubiotin, vanotora mishonga yeantiepileptic, vacheche vane chirwere cheLeiner, kana vacheche vane genetically predisposed to the kushomeka. Kusarapwa kushaikwa kwebiotin kunogona kukonzera zviratidzo zvetsinga senge pfari, kupera simba kwepfungwa, uye kurasikirwa kwemhasuru kurongeka.

Wana Mamwe Mavhitamini B7 Maside effects

Biotin haina mhedzisiro inozivikanwa pamadosi akakwira uye hapana muganho wepamusoro unoshivirika wakagadzwa.

Vitamin B9 (Folate)

Vitamin B9 yakatanga kuwanikwa mumbiriso asi gare gare yakaparadzaniswa nemashizha espinachi. Saka mazita anoti folic acid kana folate,” folium ” rakapihwa nekuda kwemazwi akabva paizwi rechiLatin rinoreva kuti “shizha”.

Ndedzipi Mhando dzeVitamin B9?

Vitamin B9 inowanikwa mune akati wandei maitiro:

• Folate: Imhuri yevhitamini B9 makomisheni anowanikwa zvakasikwa muzvikafu.

• Folic acid: Ifomu rekugadzira rinowanzo wedzerwa kune zvakagadziriswa chikafu kana kutengeswa sewedzero. Mamwe masayendisiti anonetseka kuti yakakwira-dose folic acid yekuwedzera inogona kukuvadza.
• L-methylfolate: Iyo inozivikanwawo se5-methyl-tetrahydrofolate, L-methylfolate ndiyo inoshanda fomu yevhitamini B9 mumuviri. Uyezve, inoonekwa seine hutano kupfuura folic acid.

Basa uye Basa reVitamin B9 Mumuviri

Vitamin B9 inoshanda se coenzyme uye yakakosha pakukura kwesero, kuumbwa kweDNA uye amino acid metabolism. Zvinonyanya kukosha munguva dzekukurumidza kupatsanurwa kwesero uye kukura, sehucheche uye pamuviri. Izvo zvinodiwawo pakuumbwa kwemasero matsvuku uye machena eropa, saka kushayikwa kunogona kutungamirira kuanemia.

Ndezvipi Zvokudya Zvokudya zveVitamin B9?

Zvokudya zvakanaka zvinosanganisira mashizha ane mashizha, nyemba, mhodzi dzesunflower uye asparagus. Folic acid inowanzowedzerwa kune zvigadzirwa zvekudya zvakagadziriswa.

Ndeipi Mari Inokurudzirwa?

Tafura iri pazasi inoratidza yakakurudzirwa zuva nezuva mvumo (RDI) yevhitamini B9.

*Kudya kwakakwana

Vitamin B9 Kushaya

Kushaikwa kweVitamin B9 hakuwanzo kuitika kwega. Inowanzobatanidzwa nezvimwe kushaya zvokudya zvinovaka muviri uye kudya kwakashata. Anemia ndechimwe chezviratidzo zvekare zvekushomeka kwevhitamini B9. Izvo hazvizivikanwe kubva kune anemia inobatanidza nekushaikwa kwevhitamini B12. Kushaikwa kwevhitamini B9 kunogonawo kukonzera kukanganisa kwekuzvarwa kwehuropi kana nerve chord inozivikanwa seneural tube defects.

Mhedzisiro yeKutora Yakawandisa Vitamin B9

Zvakakomba mhedzisiro yekukwira-dose vhitamini B9 yekudya haina kutaurwa. Zvakadaro, zvidzidzo zvinoratidza kuti yakakwira-dosi yekuwedzera inogona kuvhara kushaikwa kwevhitamini B12. Vamwe vanotoratidza kuti vanogona kuwedzera kukuvadzwa kwetsinga kunoenderana nekushaikwa kwevhitamini B12. Pamusoro pezvo, mamwe masayendisiti anonetsekana kuti kudyiwa kwakanyanya kwefolic acid kunogona kukonzera mamwe matambudziko ehutano.

Vitamin B12 (Cobalamin)

Vitamin B12Ndiyo chete vhitamini ine cobalt, metallic element. Nokuda kwechikonzero ichi, inowanzonzi cobalamin.

Mhando dzeVitamin B12

Kune marudzi mana akakosha evhitamini B12 - cyanocobalamin, hydroxocobalamin, adenosylcobalamin, uye methylcobalamin. Hydroxocobalamin ndiyo inowanzoitika inowanzoitika yevhitamini B12 uye inowanzowanikwa muzvikafu zvemhuka. Mamwe mafomu echisikigo, methylcobalamin uye adenosylcobalamin, ave akakurumbira sekuwedzera mumakore achangopfuura.

Basa uye Basa reVitamin B12 Mumuviri

Kufanana nemamwe mavhitamini B, vitamini B12 inoshanda se coenzyme. Kudya kwakakwana kunobatsira kuchengetedza kushanda kwehuropi nekukura, kushanda kwetsinga, uye kugadzirwa kwemasero matsvuku eropa. Izvo zvinodiwawo pakushandurwa kweprotein nemafuta kuita simba uye yakakosha pakukamura maseru uye DNA synthesis.

Ndezvipi Zvokudya Zvokudya zveVitamin B12?

Zvokudya zvemhuka ndizvo chete zvinopa vhitamini B12. Izvi zvinosanganisira nyama, mukaka, hove dzegungwa nemazai. Zvinyorwa zvakapfuma zvevhitamini iyi; chikafu chakadai sechiropa, moyo, oyster, herring uye tuna. Spirulina Masora egungwa, akadai sealgae, ane pseudo-vitamin B12, boka remishonga yakafanana nevhitamini B12 asi haigoni kushandiswa nemuviri.

Ndeipi Mari Inokurudzirwa?

Tafura iri pazasi inoratidza iyo RDI yevhitamini B12.

*Kudya kwakakwana

Vitamin B12 Kushaya

Vitamin B12 inochengetwa muchiropa, saka kunyangwe ukasawana zvakakwana, zvinogona kutora nguva yakareba kuti zviratidzo zvekushomeka zvioneke. Avo vari panjodzi huru yokushomeka ndeavo vasingambodyi kana kuti kashoma kudya zvokudya zvemhuka. Izvi zvinoonekwa mukudya kwemuriwo uye vegan.

Kushaikwa kunogonawo kukura muvanhu vakura. Kutorwa kwevhitamini B12 kunoenderana neprotein inogadzirwa nemudumbu inonzi intrinsic factor. Sezvo vanhu vachikura, kuumbwa kweiyo intrinsic factor kunogona kuderera kana kumira zvachose.

Mamwe mapoka ane njodzi anosanganisira avo vakavhiyiwa uremu kana vane chirwere cheCrohn kana chirwere chechiliac ndivo. Kushaikwa kweVitamin B12 kunogona kukonzera matambudziko akasiyana ehutano akadai seanemia, kurasikirwa nechido, matambudziko etsinga uye dementia.

Mhedzisiro yeKutora Yakawandisa Vitamin B12

Chete chikamu chidiki chevhitamini B12 chinogona kubatwa mudumbu rekudya. Huwandu hwakatorwa hunoenderana nekugadzirwa kweiyo intrinsic factor mudumbu. Somugumisiro, kudya kwakakwirira kwevhitamini B12 muvanhu vane hutano kwakanga kusina kubatanidzwa nemigumisiro yakaipa. Iyo inoshivirirwa yepamusoro yekutora chikamu haisati yatemwa.

Vitamin C (ascorbic Acid)

vitamini CNdiyo chete vhitamini yakanyungudika mumvura isiri yeboka reB mavitamini. Collagen ndeimwe yeakanyanya antioxidants mumuviri. inodiwa pakuumbwa kwayo.

Mhando dzeVitamin C

Vitamin C iripo mumhando mbiri; Iyo inonyanya kuzivikanwa inozivikanwa se ascorbic acid. Imwe oxidized fomu ye ascorbic acid inonzi dehydroascorbic acid inewo vhitamini C basa.

Basa uye Basa reVitamin C Mumuviri

Vitamin C inotsigira akawanda akakosha mabasa emuviri, kusanganisira:

• antioxidant kudzivirira: Muviri wedu unoshandisa antioxidants kuzvidzivirira kubva kune oxidative kusagadzikana. Vitamin C imwe yeakakosha antioxidants.

• Kugadzirwa kweCollagen: Pasina vhitamini C, muviri haugone kugadzira collagen, puroteni huru mune inobatana tishu. Somugumisiro, kushayikwa kunokanganisa ganda, tendon, ligaments uye mapfupa.

• Immune function: Masero ekudzivirira muviri ane huwandu hwakawanda hwevhitamini C. Munguva yehutachiona, mazinga avo anokurumidza kupera.

Kusiyana neB mavhitaminzi, vhitamini C haina kuita se coenzyme, kunyangwe iri cofactor yeprolyl hydroxylase, enzyme ine basa rakakosha mukuumbwa kwe collagen.

Ndezvipi Zvokudya Zvokudya zveVitamin C?

Chikafu chikuru chevhitamini C michero nemiriwo. Zvokudya zvakabikwa zvemhuka zvinenge zvisina vhitamini C, asi yakaderera inogona kuwanikwa muchiropa mbishi, mazai, nyama nehove. Kubika kana kuomesa chikafu kunoderedza zvakanyanya vhitamini C yavo.

Ndeipi Mari Inokurudzirwa?

Iyo yakakurudzirwa zuva rega rega (RDI) yevhitamini C ndiyo inofungidzirwa huwandu hwevhitamini inodiwa nevanhu vazhinji zuva rega rega.

*Kudya kwakakwana

Vitamin C Kushaya

Kushaikwa kweVitamin C hakuwanzo asi kunogona kukura muvanhu vane chikafu chinodzivirirwa kana kusadya michero kana miriwo. Vanhu vakapindwa muropa nezvinodhaka kana kuti zvidhakwa vari panjodzi huru. Zviratidzo zvekutanga zvekushayikwa kwevhitamini C kuneta uye kushaya simba. Sezvo zviratidzo zvinowedzera, kusvibiswa kweganda uye matinji anopisa anogona kuitika. Urticaria, kuparara kwezino, kubuda ropa kwegingival, zvinetso zvekubatana, maziso akaoma, kunonoka kuporesa maronda kunogona kuonekwa. Sezvinoita kushaikwa kwevhitamini yese, inouraya kana isina kurapwa.

Mhedzisiro yeKutora Yakawandisa Vitamin C

Vanhu vazhinji vanotora dosi yakakura yevhitamini C pasina mhedzisiro. inoshivirira pasina Nekudaro, madhisi akanyanya anodarika magiramu matatu pazuva anokonzera manyoka, kusvotwa uye dumbu remudumbu. Izvi zvinodaro nekuti huwandu hushoma hwevhitamini C hunogona kutorwa kubva pamushonga mumwe chete. Predispensants inogona kuve nengozi yakawedzera yematombo eitsvo kana yakakwirira-dose yekuwedzera inoshandisa kupfuura 3mg zuva nezuva.

Semagumo;

mvura soluble mavitamini; sere mavhitamini B uye vhitamini C. Nepo mabasa avo mumuviri akafaranuka, mazhinji anoshanda semacoenzymes mune akawanda metabolic maitiro.

Mavhitamini ese anonyungudika nemvuraInogona kuwanikwa nyore nyore kubva kune zvekudya nekudya kwakakwana. Nekudaro, vhitamini B12 inongowanikwa muhuwandu hwakakosha mukudya kwemhuka. Nekuda kweizvozvo, vanodya miriwo vari panjodzi yekushaikwa uye vangatofanira kutora zvekuwedzera kana kugara vachibaya majekiseni.

Yeuka kuti muviri wedu kazhinji hauna vitamini B12. mvura soluble mavitaminihandichengete. Zvakakwana, zvinodikanwa kuti uzviwane kubva pakudya mazuva ese.