Livithamini tse Fellang ka Metsi ke Eng? Thepa ea Livithamini tse qhibilihang ka Metsi

Li-vithamine hangata li amana le ho qhibiliha (livithamini tsa metsi le mafura a qhibilihang) li arotsoe ho latela Li-vithamine tse qhibilihang ka metsing li bitsoa livithamini tse qhibilihang ka metsing, 'me livithamine tse qhibilihang ka mafura li bitsoa livithamini tse qhibilihang ka mafura. 9 mefuta e fapaneng vithamine e qhibilihang ka metsing Ho na le.

Ke livithamine life tse qhibilihang ka metsing?

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

livithamine tse qhibilihang ka mafuraHo fapana le hoo, livithamine tse qhibilihang ka metsing Hangata ha e bolokehe 'meleng. Ka hona, hoa hlokahala ho e nka kamehla ho tsoa lijong. sehloohong "lintho tsa livithamine tse qhibilihang ka metsing", "tseo livithamine li qhibilihang ka metsing", "mafu a bonoang ka lebaka la khaello ea livithamine tse qhibilihang metsing" ho tla buisanoa ka lihlooho.

Livithamini tse Fellang ka Metsi ke Eng?

Vithamine B1 (Thiamine)

Thiamine, eo hape e tsejoang e le vithamine B1, ke ntho e tsebahalang ka mahlale vithamine ea pele e qhibilihang ka metsingle d.

Mefuta ea vithamine B1 ke efe?

Ho na le mefuta e mengata ea thiamine, e kenyeletsang:

• Thiamine pyrophosphate: E boetse e tsejoa e le thiamine diphosphate, ke mofuta o atileng haholo oa thiamine 'meleng ea rona. Hape ke mofuta o ka sehloohong o fumanoang lijong tsohle.
• Thiamine triphosphate: Mofuta ona o fumanoa lijong tsa tlhaho ea liphoofolo empa ka bongata bo fokolang ho feta thiamine pyrophosphate. Ho nahanoa hore e emela ka tlase ho 10% ea kakaretso ea thiamine e fumanoang liseleng tsa liphoofolo.
• Thiamine mononitrate: Ke thiamine ea maiketsetso e atisang ho eketsoa lijong tsa liphoofolo kapa tse entsoeng.
• Thiamine hydrochloride: Tekanyetso e sebelisoang tlatsetsong ke mofuta oa maiketsetso oa thiamine.

Karolo le Mosebetsi oa Vithamine B1 'meleng

Joalo ka livithamini tse ling tsa B, thiamine e sebetsa joalo ka coenzyme 'meleng. Sena se sebetsa ho mefuta eohle e sebetsang, empa thiamine pyrophosphate ke eona ea bohlokoa ka ho fetisisa. Li-coenzymes ke metsoako e thusang li-enzyme ho etsa hore ho be le liphetoho tsa lik'hemik'hale tse sa sebetseng ka botsona. Thiamine e ameha liketsong tse ngata tsa bohlokoa tsa lik'hemik'hale. Ka mohlala, e thusa ho fetola limatlafatsi hore e be matla le ho khothalletsa ho thehoa ha tsoekere.

Mehloli ea Lijo ea Vithamine B1 ke Efe?

Mehloli e ruileng ka ho fetisisa ea thiamine ke linate, lipeo, lijo-thollo le sebete. Ka lehlakoreng le leng, litholoana, meroho le lihlahisoa tsa lebese ka kakaretso ha li fane ka thiamine e ngata.

Chelete e Khothaletsoang ke Efe?

Tafole e ka tlase e bonts'a chelete e khothaletsoang letsatsi le letsatsi (RDI) bakeng sa thiamine.

*Ho noa ho lekaneng

Khaello ea Vithamine B1

Khaello ke ntho e sa tloaelehang, empa tsoekere e phahameng ea mali e ka eketsa ho felisoa ha thiamine, ho eketsa litlhoko tsa eona le kotsi ea khaello. Ebile, maemo a thiamine a ka fokotsoa ka 1-2% ho batho ba nang le lefu la tsoekere la mofuta oa 75 le mofuta oa 76. Batho ba lemaletseng joala le bona ba kotsing ea ho haelloa ke lijo ka lebaka la ho se je hantle le ho monya ha thiamine.

Khaello e matla ea thiamine e ka lebisa ho maemo a tsejoang e le beriberi le Wernicke-Korsakoff syndrome. Mathata ana anorexia nervosaE amahanngoa le matšoao a mangata, a akarelletsang ho theola boima ba ’mele, ho se sebetse hantle ha methapo ea kutlo, mathata a kelello, ho fokola ha mesifa le ho hola ha pelo.

Litla-morao tsa ho nka vithamine B1 e ngata haholo

Thiamine e nkoa e sireletsehile. Ha ho na litlaleho tsa litlamorao tse mpe tse ka hlahang kamora ho noa thiamine e ngata ho tsoa lijong kapa li-supplement. Lebaka le leng ke hore thiamine e feteletseng e ntšoa kapele 'meleng ka har'a moroto. Ka lebaka leo, boemo bo mamellehang ba ho noa thiamine ha bo so tsejoe. Leha ho le joalo, ha e nkoa ka bongata haholo, ha e fane ka matšoao a ka 'nang a e-ba chefo.

Vithamine B2 (Riboflavin)

Riboflavin, e sebelisoang e le 'mala oa lijo ke vithamine e qhibilihang ka metsing.

Mefuta ea vithamine B2 ke efe?

Ho phaella ho riboflavin, limatlafatsi tse tsejoang e le flavoprotein li lokolla riboflavin nakong ea tšilo ea lijo. Li-flavoprotein tse peli tse tloaelehileng haholo ke flavin adenine dinucleotide le flavin mononucleotide. Li fumaneha mefuteng e mengata ea lijo.

Karolo le Mosebetsi oa Vithamine B2 'meleng

Riboflavin e sebetsa e le coenzyme liketsong tse fapaneng tsa lik'hemik'hale. Joalo ka thiamine, e mabapi le ho fetola limatlafatsi hore e be matla. phetoho ea vithamine B6 ho sebopeho sa eona se sebetsang le tryptophanHoa hlokahala hape bakeng sa phetoho ea niacin ho niacin (vithamine B3).

Mehloli ea Lijo ea Vithamine B2 ke Efe?

Mehloli e metle ea riboflavin e kenyelletsa mahe, meroho e tala e makhasi, broccoli, lebese, linaoa, li-mushroom le nama. Ho feta moo, riboflavin e atisa ho eketsoa lijong tsa lijo tsa hoseng 'me e sebelisoa e le' mala o mosehla oa lamunu.

Chelete e Khothaletsoang ke Efe?

Tafole e ka tlase e bonts'a ho noa ho lekaneng ha RDI kapa riboflavin. Litekanyetso tsena li emela lijo tse lekaneng tsa letsatsi le letsatsi ho fihlela litlhoko tsa batho ba bangata.

*Ho noa ho lekaneng

Khaello ea Vithamine B2 ke Eng?

Khaello ea Riboflavin ke ntho e sa tloaelehang haholo linaheng tse tsoetseng pele. Empa ho se je hantle ho ka eketsa kotsi ea botsofali, lefu la matšoafo le bokhoba ba tahi. Khaello e matla e baka boemo bo tsejoang e le ariboflavinosis, bo khetholloang ke 'metso, leleme le ruruhileng, phokolo ea mali le mathata a mahlo. E boetse e thibela metabolism ea vithamine B6 le phetoho ea tryptophan ho niacin.

Litla-morao tsa ho nka vithamine B2 e ngata haholo

Lijo tse phahameng tsa riboflavin kapa tlatsetso ea riboflavin ha e na litlamorao tse tsejoang e le chefo. Ho monya ha ho sebetse hantle ho litekanyetso tse phahameng. E boetse e fumanoa ka tekanyo e nyane haholo liseleng tsa 'mele mme riboflavin e feteletseng e ntšoa ka har'a moroto. Ka lebaka leo, tekanyo e sireletsehileng ea ho noa ea riboflavin ha e so thehoe.

Vithamine B3 (Niacin)

E boetse e tsejoa e le vithamine B3 niacinKe eona feela vithamine ea B eo 'mele ea rona e ka e hlahisang ho tsoa ho limatlafatsi tse ling, amino acid tryptophan.

Vithamine B3 Ke mefuta efe?

Mefuta e tloaelehileng ea niacin e kenyelletsa:

• Asiti ea Nicotinic: Mofuta o tloaelehileng haholo o fumanoang tlatsetsong. E fumaneha lijong tsa limela le liphoofolo.

• Nicotinamide (niacinamide): E fumaneha ho li-supplement le lijo.

Motsoako oa nicotinamide riboside le ona o na le ts'ebetso ea vithamine B3. Lichelete tse nyane li fumanoa ho protheine ea whey le tomoso ea baker.

Vithamine B3 'meleng Karolo le Mosebetsi

Mefuta eohle ea phepo ea niacin e qetella e fetoloa ho nicotinamide adenine dinucleotide (NAD+) kapa nicotinamide adenine dinucleotide phosphate (NADP+), e sebetsang e le coenzymes. Joalo ka livithamini tse ling tsa B, e sebetsa joalo ka coenzyme 'meleng' me e phetha karolo ea bohlokoa mesebetsing ea lisele mme e na le thepa ea antioxidant. E 'ngoe ea likarolo tsa eona tsa bohlokoa ke ho ntša matla ho tsoa ho tsoekere (tsoekere), mokhoa oa metabolism o bitsoang glycolysis.

Vithamine B3 Mehloli ea Lijo ke Efe?

Niacin e fumanoa limeleng le liphoofolong. Mehloli e metle e kenyelletsa tlhapi, khoho, mahe, lihlahisoa tsa lebese le likhoaeane. Niacin e boetse e ekeletsoa lijo-thollo tsa hoseng le phofo. Hape, 'mele ea rona e ka etsa niacin ho tsoa ho amino acid tryptophan. Bo-rasaense ba hakanya hore 1 mg ea tryptophan e ka sebelisoa ho etsa 60 mg ea niacin.

Chelete e Khothaletsoang ke Efe?

Tafole e ka tlase e bonts'a RDA kapa ho noa ho lekaneng.

*Ho noa ho lekaneng

Vithamine B3 Khaello

linaheng tse tsoelang pele pellagra Khaello ea niacin, e tsejoang e le niacin, ke boemo bo sa tloaelehang. Matšoao a mantlha a pellagra ke letlalo le ruruhileng, liso tsa molomo, ho hlobaela le 'dementia'. Joaloka mafu 'ohle a bokooa, a ka bolaea haeba a sa phekoloe. U ka fumana niacin eohle eo u e hlokang habonolo lijong tse fapaneng. Khaello e atile haholo linaheng tse tsoelang pele tse hlokang mefuta-futa.

Fumana vithamine B3 e eketsehileng Litla-morao

Niacin e tsoang lijong tsa tlhaho ha e na litla-morao. Leha ho le joalo, litekanyetso tse phahameng tse eketsehileng tsa niacin li ka baka ho nyekeloa ke pelo, ho hlatsa, ho teneha ka mpeng le tšenyo ea sebete.

Tšenyo ea sebete e amahanngoa le tšebeliso ea nako e telele ea tekanyo e phahameng haholo (3-9 dikgerama / letsatsi) ea nicotinic acid e tsitsitseng kapa e liehang ho lokolloa. Ntle le moo, ho nka li-supplement tsa niacin nako e telele ho ka ntlafatsa ho hanyetsa insulin le maemo a tsoekere ea mali. Asiti ea Nicotinic e ka boela ea eketsa maemo a potolohang a uric acid le ho mpefatsa matšoao a gout.

Vithamine B5 (Pantothenic Acid)

Pantothenic acid e fumaneha hoo e batlang e le lijong tsohle. Ka ho loketseng, lebitso la eona ke Segerike, le bolelang "ka mahlakoreng 'ohle". pantothen e tsoang lentsoeng.

Vithamine B5 Ke mefuta efe?

Ho na le mefuta e mengata ea asiti ea pantothenic kapa metsoako e lokollang mofuta o sebetsang oa vithamine ha e chesoa.

• Coenzyme A: Ke mohloli o tloaelehileng oa vithamine ena lijong. Pantothenic acid e lokolloa ka har'a tšilo ea lijo.
• protheine e tsamaisang acyl: Protheine ea boleng bo holimo e kang coenzyme A e fumanoa lijong 'me pantothenic acid e lokolloa nakong ea tšilo ea lijo.
• Calcium pantothenate: Mofuta o atileng haholo oa pantothenic acid ka li-supplement.
• Panthenol: Mofuta o mong oa acid ea pantothenic, e atisang ho sebelisoa ka li-supplement.

Vithamine B5 'meleng Karolo le Mosebetsi

Pantothenic acid e bapala karolo ea bohlokoa mesebetsing e mengata ea metabolic. Hoa hlokahala bakeng sa ho thehoa ha coenzyme A, e hlokahalang bakeng sa ho qaptjoa ha mafura acid, amino acid, lihomone tsa steroid, li-neurotransmitters le metsoako e meng e sa tšoaneng ea bohlokoa.

Vithamine B5 Mehloli ea Lijo ke Efe?

Pantothenic acid e fumaneha hoo e batlang e le lijong tsohle. Lisebelisoa tse ruileng li-mushroom tsa shiitake, caviar, liphio, khoho, nama ea khomo le yolk ea mahe. Lijo tse seng kae tsa limela le tsona ke mehloli e metle, joalo ka meroho ea metso, lijo-thollo, tamati le broccoli.

Chelete e Khothaletsoang ke Efe?

Tafole e ka tlase e bontša ho kenngoa ho lekaneng (AI) ea pantothenic acid ho batho ba bangata.

Vithamine B5 Khaello

Khaello ea Pantothenic acid ha e fumanehe linaheng tse tsoetseng pele indastering. Ha e le hantle, vithamine ena e tloaelehile haholo lijong tse tebileng khaello ea phepo e nepahetseng e batlang e sa utloahale. Leha ho le joalo, litlhoko tsa bona li ka ’na tsa e-ba tse phahameng ho batho ba nang le lefu la tsoekere le ba noang joala ho feta tekano.

Boithuto ba liphoofolo bo bontša hore khaello ea asiti ea pantothenic e baka litlamorao tse mpe lits'ebetsong tse ngata tsa litho. E amahanngoa le matšoao a mangata a kang bohatsu, ho teneha, ho sitisoa ke boroko, ho se phomole le mathata a tšilo ea lijo.

Fumana vithamine B5 e eketsehileng Litla-morao

Pantothenic acid ha e bontše litla-morao ka litekanyetso tse phahameng. Ha ho na moeli o ka mamellehang o behiloeng. Leha ho le joalo, litekanyetso tse lekanang le ligrama tse 10 ka letsatsi li ka baka tšilo ea lijo le letšollo.

Vithamine B6 (Pyridoxine)

Vithamine B6Ke limatlafatsi tsa bohlokoa bakeng sa ho qaptjoa ha pyridoxal phosphate, coenzyme e amehang lits'ebetsong tse fetang 100 tse fapaneng tsa metabolic.

Vithamine B6 Ke mefuta efe?

Joalo ka livithamini tse ling tsa B, vithamine B6 ke lelapa la metsoako e amanang le eona:

• Pyridoxine: Foromo ena e fumanoa litholoana, meroho le lijo-thollo, le li-supplement. Lijo tse phehiloeng li kanna tsa ba le pyridoxine.

• Pyridoxamine: Pyridoxamine phosphate ke mofuta o tloaelehileng oa vithamine B6 lijong tsa liphoofolo.
• Pyridoxal: Pyridoxal phosphate ke mofuta oa bohlokoa oa vithamine B6 lijong tsa tlhaho ea liphoofolo.

Sebeteng, mefuta eohle ea lijo ea vithamine B6 e fetoloa pyridoxal 5-phosphate, mofuta o sebetsang oa vithamine.

Vithamine B6 'meleng Karolo le Mosebetsi

Joalo ka livithamini tse ling tsa B, vithamine B6 e sebetsa joalo ka coenzyme mekhoeng e mengata ea lik'hemik'hale. E ameha ho metabolism ea matla le amino acid hammoho le ho thehoa ha lisele tse khubelu tsa mali. Ho boetse hoa hlokahala bakeng sa ho lokolloa ha tsoekere (tsoekere) ho glycogen, molek'hule eo 'mele o e sebelisang ho boloka lik'habohaedreite.

Vithamine B6 e boetse e tšehetsa ho thehoa ha lisele tse tšoeu tsa mali le ho thusa 'mele ho kopanya li-neurotransmitters tse fapaneng.

Vithamine B6 Mehloli ea Lijo ke Efe?

Vithamine B6 e fumanoa lijong tse ngata tse fapaneng. Tuna, turkey, libanana, lierekisi le litapole ke mehloli e metle ea vithamine B6. Vithamine B6 e boetse e eketsoa lijong tsa lijo tsa hoseng le lihlahisoa tsa nama tse entsoeng ka soya. Ho fumaneha ha vithamine ena ka kakaretso ho phahame lijong tsa liphoofolo ha ho bapisoa le lijo tsa limela.

Chelete e Khothaletsoang ke Efe?

Tafole e ka tlase e bonts'a RDI bakeng sa vithamine B6.

*Ho noa ho lekaneng

Vithamine B6 Khaello

Khaello ea vithamine B6 ke ntho e sa tloaelehang. Batho ba noang joala ba kotsing e kholo. Matšoao a mantlha a kenyelletsa phokolo ea mali, lekhopho la letlalo, ho ferekana, pherekano le khatello ea maikutlo. Khaello e boetse e amahanngoa le kotsi e eketsehileng ea kankere.

Fumana vithamine B6 e eketsehileng Litla-morao

Ka tlhaho, vithamine B6 e nkiloeng lijong ha e na litla-morao. Ka lehlakoreng le leng, litekanyetso tse pharalletseng tse eketsehileng tsa pyridoxine - 2000 mg kapa ho feta ka letsatsi li ka baka tšenyo ea methapo ea kutlo le maqeba a letlalo. Ho ja haholo li-supplement tsa pyridoxine le hona ho ka hatella tlhahiso ea lebese ho basali ba anyesang.

Vithamine B7 (Biotin)

Hangata batho ba nka lisebelisoa tsa biotin ho fepa moriri, lipekere le letlalo, empa ha ho na bopaki bo matla ba melemo ena. Ha e le hantle, lentsoe la Sejeremane bakeng sa "letlalo" historing ho tloha haut Hamorao e ile ea bitsoa vithamine H.

Vithamine B7 Ke mefuta efe?

biotin ka sebopeho sa mahala kapa se tlameletsoeng ho liprotheine. Ha liprotheine tse nang le biotin li siloa, li ntša motsoako o bitsoang biocide. Enzyme ea tšilo ea lijo biotinidase e ntan'o theola biocidite ho biotin le lysine, amino acid.

Vithamine B7 'meleng Karolo le Mosebetsi

Ka mokhoa o ts'oanang le livithamini tsohle tsa B, biotin e sebetsa joalo ka coenzyme. Li-enzyme tse hlano tsa bohlokoa tsa carboxylase li bohlokoa bakeng sa ts'ebetso ea li-enzyme tse amehang lits'ebetsong tse ling tsa bohlokoa tsa metabolism. Mohlala, biotin e na le karolo ea bohlokoa tlhahisong ea asiti ea mafura, sebopeho sa tsoekere le metabolism ea amino acid.

Vithamine B7 Mehloli ea Lijo ke Efe?

Lijo tsa liphoofolo tse nang le biotin li kenyelletsa nama ea tlhaho, tlhapi, li-yolk tsa mahe le lihlahisoa tsa lebese. Mehloli e metle ea limela ke limela tsa linaoa, meroho e makhasi, cauliflower, li-mushroom le linate. microbiota ea ka mpengE boetse e hlahisa palo e nyane ea biotin.

Chelete e Khothaletsoang ke Efe?

Tafole e ka tlase e bonts'a ho noa ho lekaneng (AI) bakeng sa biotin.

 Vithamine B7 Khaello

Khaello ea biotin e batla e fokola. Kotsi e ka holimo ho batho ba feptjoang ka biotin e fokolang, ba noang meriana e thibelang lefu la sethoathoa, masea a tšoeroeng ke lefu la Leiner, kapa masea a nang le tšekamelo ea ho haelloa ke lefutso. Khaello ea biotin e sa phekoloeng e ka baka matšoao a methapo a kang ho tsieleha, ho holofala kelellong, le ho lahleheloa ke tšebelisano ea mesifa.

Fumana vithamine B7 e eketsehileng Litla-morao

Biotin ha e na litla-morao tse tsejoang ka litekanyetso tse phahameng 'me ha ho na moeli o ka holimo o mamellehang o thehiloe.

Vithamine B9 (Folate)

Vithamine B9 e ile ea qala ho fumanoa tomosong empa hamorao ea khetheloa makhasi a spinach. Kahoo mabitso a folic acid kapa folate," folium ” e fanoe ka lebaka la mantsoe a tsoang lentsoeng la Selatine le bolelang “lekhasi”.

Mefuta ea vithamine B9 ke efe?

Vithamine B9 e fumaneha ka mefuta e mengata:

• Folate: Ke lelapa la metsoako ea vithamine B9 e fumanoang ka tlhaho lijong.

• Folic acid: Foromo ea maiketsetso e atisang ho eketsoa lijong tse phehiloeng kapa tse rekisoang e le tlatsetso. Bo-rasaense ba bang ba tšoenyehile ka hore li-supplement tsa folic acid tse ngata li ka baka kotsi.
• L-methylfolate: E boetse e tsejoa e le 5-methyl-tetrahydrofolate, L-methylfolate ke mofuta o sebetsang oa vithamine B9 'meleng. Ho feta moo, e nkoa e phetse hantle ho feta folic acid.

Karolo le Mosebetsi oa Vithamine B9 'meleng

Vithamine B9 e sebetsa joalo ka coenzyme mme e bohlokoa bakeng sa kholo ea lisele, sebopeho sa DNA le metabolism ea amino acid. Ke ea bohlokoa haholo nakong ea karohano e potlakileng ea lisele le kholo, joalo ka masea le boimana. Ho boetse hoa hlokahala bakeng sa ho thehoa ha lisele tse khubelu le tse tšoeu tsa mali, kahoo khaello e ka lebisa ho phokolo ea mali.

Mehloli ea Lijo ea Vithamine B9 ke Efe?

Mehloli e metle ea lijo e kenyelletsa meroho e makhasi, limela tsa linaoa, peo ea soneblomo le asparagus. Folic acid e boetse e atisa ho eketsoa lihlahisoa tsa lijo tse entsoeng.

Chelete e Khothaletsoang ke Efe?

Tafole e ka tlase e bonts'a chelete e khothalletsoang ea letsatsi le letsatsi (RDI) bakeng sa vithamine B9.

*Ho noa ho lekaneng

Khaello ea Vithamine B9

Khaello ea vithamine B9 ha e hlahe ka boeona. Hangata e amahanngoa le likhaello tse ling tsa limatlafatsi le lijo tse fokolang. Anemia ke e 'ngoe ea matšoao a khale a khaello ea vithamine B9. Ha e khethollehe ho tsoa ho phokolo ea mali e amanang le khaello ea vithamine B12. Khaello ea vithamine B9 e ka boela ea baka bokooa ba boko kapa methapo ea kutlo e tsejoang e le neural tube defects.

Litla-morao tsa ho nka vithamine B9 e ngata haholo

Litla-morao tse tebileng tsa ho noa vithamine B9 ka tekanyo e phahameng ha li so tlalehe. Leha ho le joalo, liphuputso li bontša hore li-supplement tsa tekanyo e phahameng li ka pata khaello ea vithamine B12. Ba bang ba bile ba fana ka maikutlo a hore ba ka mpefatsa tšenyo ea methapo e amanang le khaello ea vithamine B12. Ho feta moo, bo-rasaense ba bang ba tšoenyehile ka hore ho ja haholo folic acid ho ka baka mathata a mang a bophelo bo botle.

Vithamine B12 (Cobalamin)

Vithamine B12Ke eona feela vithamine e nang le cobalt, ntho ea tšepe. Ka lebaka lena, hangata e bitsoa cobalamin.

Mefuta ea vithamine B12

Ho na le mefuta e mene ea motheo ea vithamine B12 - cyanocobalamin, hydroxocobalamin, adenosylcobalamin le. methylcobalamin. Hydroxocobalamin ke mofuta o hlahang ka tlhaho oa vithamine B12 mme hangata o fumanoa lijong tsa liphoofolo. Mefuta e meng ea tlhaho, methylcobalamin le adenosylcobalamin, li se li tumme e le li-supplement lilemong tsa morao tjena.

Karolo le Mosebetsi oa Vithamine B12 'meleng

Joalo ka livithamini tse ling tsa B, vithamine B12 e sebetsa joalo ka coenzyme. Ho ja ka ho lekaneng ho thusa ho boloka tšebetso ea boko le tsoelo-pele, tšebetso ea methapo ea kutlo, le tlhahiso ea lisele tse khubelu tsa mali. Hoa hlokahala hape bakeng sa phetoho ea liprotheine le mafura hore e be matla 'me e bohlokoa bakeng sa karohano ea lisele le motsoako oa DNA.

Mehloli ea Lijo ea Vithamine B12 ke Efe?

Lijo tsa liphoofolo ke tsona feela mohloli oa lijo tsa vithamine B12. Tsena li kenyelletsa nama, lebese, lijo tsa leoatleng le mahe. Mehloli e ruileng ea vithamine ena; lijo tse kang sebete, pelo, oyster, herring le tuna. Spirulina Litlama tsa leoatle, tse kang algae, li na le pseudo-vitamin B12, sehlopha sa metsoako e tšoanang le vithamine B12 empa e ke ke ea sebelisoa ke 'mele.

Chelete e Khothaletsoang ke Efe?

Tafole e ka tlase e bonts'a RDI bakeng sa vithamine B12.

*Ho noa ho lekaneng

Khaello ea Vithamine B12

Vithamine B12 e bolokoa ka har'a sebete, kahoo leha o sa lekane, ho ka nka nako e telele hore matšoao a khaello a hlahe. Ba kotsing e kholo ea khaello ke ba sa jeng lijo tsa liphoofolo kapa ba sa jeng ka seoelo. Sena se bonoa lijong tsa meroho le vegan.

Khaello e ka boela ea hlaha ho batho ba hōlileng. Ho monya ha vithamine B12 ho itšetlehile ka protheine e hlahisoang ke mpa e bitsoang intrinsic factor. Ha batho ba ntse ba tsofala, sebopeho sa intrinsic factor se ka fokotseha kapa sa emisa ka ho feletseng.

Lihlopha tse ling tse kotsing li kenyelletsa ba kileng ba etsoa opereishene ea ho theola boima ba 'mele kapa ba tšoeroeng ke lefu la Crohn kapa lefu la celiac ke tsona. Khaello ea vithamine B12 e ka baka mathata a fapaneng a bophelo bo botle joalo ka phokolo ea mali, tahlehelo ea takatso ea lijo, mathata a methapo le 'dementia'.

Litla-morao tsa ho nka vithamine B12 e ngata haholo

Ke karolo e nyane feela ea vithamine B12 e ka kenang ka har'a tšilo ea lijo. Chelete e monyelitsoeng e itšetlehile ka tlhahiso ea ntho e ka hare ka mpeng. Ka lebaka leo, ho noa haholo ha vithamine B12 ho batho ba phelang hantle ho ne ho sa amahanngoa le liphello leha e le life tse mpe. Boemo ba ho noa bo ka mamellehang ha bo so tsejoe.

Vithamine C (Ascorbic Acid)

Vithamine ea CKe eona feela vithamine e qhibilihang ka metsing e seng karolo ea sehlopha sa B. Collagen ke e 'ngoe ea li-antioxidants tse ka sehloohong tsa' mele. e hlokahalang bakeng sa kopano ea eona.

Mefuta ea vithamine C

Vithamine C e teng ka mefuta e 'meli; E tloaelehileng haholo e tsejoa e le ascorbic acid. Mofuta o nang le oxidized oa ascorbic acid o bitsoang dehydroascorbic acid o boetse o na le ts'ebetso ea vithamine C.

Karolo le Mosebetsi oa Vithamine C 'Meleng

Vithamine C e tšehetsa mesebetsi e mengata ea bohlokoa ea 'mele, ho kenyelletsa:

• tšireletso ea antioxidant: 'Mele ea rona e sebelisa li-antioxidants ho itšireletsa khahlanong le khatello ea oxidative. Vithamine C ke e 'ngoe ea li-antioxidants tsa bohlokoa ka ho fetisisa.

• Sebopeho sa Collagen: Ntle le vithamine C, 'mele o ke ke oa etsa collagen, e leng protheine e ka sehloohong liseleng tse sebetsang. Ka lebaka leo, khaello e ama letlalo, li-tendon, li-ligaments le masapo.

• Mosebetsi oa 'mele oa ho itšireletsa mafung: Lisele tsa 'mele tsa ho itšireletsa mafung li na le litekanyetso tse phahameng tsa vithamine C. Nakong ea tšoaetso, maemo a bona a fokotseha ka potlako.

Ho fapana le livithamine tsa B, vithamine C ha e sebetse e le coenzyme, le hoja e le cofactor bakeng sa prolyl hydroxylase, e leng enzyme e nang le karolo ea bohlokoa ho thehoa ha collagen.

Mehloli ea Lijo ea Vithamine C ke Efe?

Mehloli e meholo ea lijo ea vithamine C ke litholoana le meroho. Lijo tse phehiloeng tse entsoeng ka liphoofolo ha li na hoo e ka bang ha li na vithamine C, empa tekanyo e tlaase e ka fumanoa sebeteng se tala, mahe, nama le tlhapi. Ho pheha kapa ho omisa lijo ho theola haholo vithamine C ea tsona.

Chelete e Khothaletsoang ke Efe?

Tekanyo ea letsatsi le letsatsi e khothaletsoang (RDI) ea vithamine C ke tekanyo e hakanyetsoang ea vithamine eo batho ba bangata ba e hlokang letsatsi ka leng.

*Ho noa ho lekaneng

Khaello ea Vithamine C

Khaello ea vithamine C ke ntho e sa tloaelehang empa e ka hlaha ho batho ba nang le lijo tse thibelang lijo kapa ba sa jeng litholoana kapa meroho. Batho ba lemaletseng lithethefatsi kapa makhoba a tahi le bona ba kotsing e khōloanyane. Matšoao a pele a khaello ea vithamine C ke mokhathala le bofokoli. Ha matšoao a ntse a mpefala, ho ka 'na ha e-ba le litšila letlalong le marenene a ruruhileng. Urticaria, ho lahleheloa ke leino, ho tsoa mali a gingival, mathata a manonyeletso, mahlo a omileng, ho lieha ho fola ha maqeba ho ka bonoa. Joalo ka likhaello tsohle tsa vithamine, e bolaea haeba e sa alafshoe.

Litla-morao tsa ho nka vithamine C e ngata haholo

Batho ba bangata ba noa tekanyo e phahameng ea vithamine C ntle le litla-morao. mamella ntle le Leha ho le joalo, litekanyetso tse phahameng haholo tse fetang ligrama tse 3 ka letsatsi li baka letšollo, ho nyekeloa ke pelo le mahlaba ka mpeng. Sena se bakoa ke hore tekanyo e lekanyelitsoeng ea vithamine C e ka monngoa ka tekanyo e le 'ngoe. Li-predispensants li ka ba le kotsi e eketsehileng ea majoe a liphio ha li-supplement tsa tekanyo e phahameng li sebelisa ho feta 1000mg letsatsi le letsatsi.

Ka hoo;

livithamine tse qhibilihang ka metsing; vithamine B tse robeli le vithamine C. Le ha mesebetsi ea bona 'meleng e atile, tse ngata li sebetsa joalo ka li-coenzymes lits'ebetsong tse ngata tsa metabolic.

Livithamini tsohle tse qhibilihang ka metsingE ka fumanoa habonolo lijong tse nang le phepo e nepahetseng. Leha ho le joalo, vithamine B12 e fumanoa feela ka bongata lijong tsa liphoofolo. Ka lebaka leo, batho ba jang meroho ba kotsing ea ho haella 'me ba ka tlameha ho noa li-supplement kapa ho entoa khafetsa.

Hopola hore hangata 'mele ea rona ha e na vithamine B12. livithamine tse qhibilihang ka metsingha ke boloke. Ha e le hantle, hoa hlokahala ho li fumana lijong letsatsi le leng le le leng.