Ziziphi iiVithamini eziNyibilikayo emanzini? Iipropati zeeVithamini eziNyibilikayo emanzini

Iivithamini ngokubanzi zixhomekeke ekunyibilikeni (amanzi kunye namanqatha anyibilikayo iivithamini) zihlelwe ngokwe Ezo zinyibilikayo emanzini zibizwa ngokuba ziivithamini ezinyibilikayo emanzini, kwaye ezo zinyibilika emafutheni zibizwa ngokuba ziivithamini ezinyibilikayo. Iindidi ezili-9 ezahlukeneyo ivithamini enyibilikayo emanzini Apho.

Zeziphi iivithamini ezinyibilikayo emanzini?

• IVithamin B1 (Thiamine)
• IVithamin B2 (iRiboflavin)
• IVithamin B3 (Niacin)
• IVithamin B5 (iPantothenic acid)
• IVithamin B6 (Pyridoxine)
• IVithamin B7 (iBiotin)
• IVithamin B9 (iFolate)
• Ivithamin B12 (cobalamin)
• Ivithamin C (Ascorbic acid)

iivithamini ezinyibilikayo ngamafuthangokwahlukileyo, iivithamini ezinyibilikayo emanzini Ayiqhelekanga ukugcinwa emzimbeni. Ngoko ke, kuyimfuneko ukuyithatha rhoqo ekudleni. Kwinqaku "Iimpawu zamavithamini anyibilikayo emanzini", "zeziphi iivithamini ezinyibilikayo emanzini", "izifo ezibonwa ngokusilela kweevithamini ezinyibilikayo emanzini" kuya kuxutyushwa izihloko.

Ziziphi iiVithamini eziNyibilikayo emanzini?

IVithamin B1 (Thiamine)

I-Thiamine, ekwabizwa ngokuba yi-vitamin B1, yinto echongwa ngokwesayensi ivithamin yokuqala enyibilikayo emanzinid.

Zeziphi iintlobo zeVithamin B1?

Kukho iintlobo ezininzi ze-thiamine, kuquka:

• I-Thiamine pyrophosphate: Ikwabizwa ngokuba yi-thiamine diphosphate, lolona hlobo luninzi lwe-thiamine emzimbeni wethu. Ikwayeyona ndlela iphambili ifumaneka kuko konke ukutya.
• I-Thiamine triphosphate: Le fomu ifumaneka ekutyeni okuyimvelaphi yezilwanyana kodwa ngezixa ezingaphantsi kunethiamine pyrophosphate. Kucingelwa ukuba imele ngaphantsi kwe-10% ye-thiamine iyonke efunyenwe kwizicubu zezilwanyana.
• I-Thiamine mononitrate: Yithiamine yokwenziwa ehlala igalelwa kwisilwanyana okanye ekutyeni okucutshungulweyo.
• Ithiamine hydrochloride: Umgangatho osetyenziswa kwizongezelelo yindlela yokwenziwa ye-thiamine.

Indima kunye nomsebenzi weVitamin B1 kuMzimba

Njengezinye iivithamini B, i-thiamine isebenza njenge-coenzyme emzimbeni. Oku kuyinyaniso kuzo zonke iifom ezisebenzayo, kodwa i-thiamine pyrophosphate yeyona ibalulekileyo. Ii-Coenzymes ziikhompawundi ezingasebenziyo ngokwazo, ezinceda ii-enzymes zibangele ukusabela kweekhemikhali. I-Thiamine ibandakanyeka kwiimpendulo ezininzi zeekhemikhali ezibalulekileyo. Ngokomzekelo, inceda ukuguqula izondlo zibe amandla kwaye ixhasa ukubunjwa kweswekile.

Yeyiphi imithombo yokutya yeVithamin B1?

Okona kutya kutyebileyo kwethiamine ngamandongomane, imbewu, iinkozo kunye nesibindi. Ngokwahlukileyo koko, iziqhamo, imifuno, kunye neemveliso zobisi ngokuqhelekileyo aziboneleli kakhulu ngethiamine.

Yintoni isiXeko esiCetyisiweyo?

Itheyibhile engezantsi ibonisa isibonelelo semihla ngemihla esicetyiswayo (RDI) se-thiamine.

*Ukuthenga okwaneleyo

Ukunqongophala kweVithamini B1

Ukunqongophala kunqabile, kodwa amanqanaba aphezulu eswekile yegazi anokunyusa ukupheliswa komchamo we-thiamine, okonyusa iimfuno zayo kunye nomngcipheko wokunqongophala. Enyanisweni, amanqanaba e-thiamine anokuncipha nge-1-2% kubantu abanohlobo lwe-75 kunye nohlobo lwe-76 yeswekile. Abantu abanobukhoboka botywala basengozini yokunqongophala ngenxa yokungatyi kakuhle kunye nokufunxwa kakuhle kwethiamine.

Ukunqongophala okukhulu kwe-thiamine kunokukhokelela kwiimeko ezaziwa ngokuba yi-beriberi kunye ne-Wernicke-Korsakoff syndrome. Ezi ngxaki i-anorexia nervosaIdityaniswa noluhlu lweempawu, kubandakanya ukwehla kobunzima, ukungasebenzi kakuhle kwe-neural, iingxaki zengqondo, ubuthathaka bemisipha kunye nokwandiswa kwentliziyo.

Iziphumo eziPhakamileyo zokuThatha iVithamin B1 eninzi kakhulu

I-Thiamine ithathwa njengekhuselekile. Akukho ngxelo zeziphumo ezibi emva kokuthatha ixabiso eliphezulu le-thiamine ekutyeni okanye kwizongezelelo. Esinye isizathu soku kukuba izixa ezigqithisileyo ze-thiamine zikhutshwa ngokukhawuleza emzimbeni kumchamo. Ngenxa yoko, inqanaba eliphezulu elinyamezelekayo lokuthatha i-thiamine alikasekwa. Nangona kunjalo, ayikhupheli ngaphandle kweempawu ezinobuthi xa zithathwa ngamanani aphezulu kakhulu.

IVithamin B2 (iRiboflavin)

I-Riboflavin, esetyenziswa njengombala wokutya Yivithamini enyibilikayo emanzini.

Zeziphi iintlobo zeVithamin B2?

Ukongeza kwi-riboflavin, izondlo ezaziwa ngokuba yi-flavoprotein zikhupha i-riboflavin ngexesha lokugaya. Iiflavoprotein ezimbini eziqhelekileyo yiflavin adenine dinucleotide kunye neflavin mononucleotide. Zifumaneka kwiintlobo ngeentlobo zokutya.

Indima kunye nomsebenzi weVitamin B2 kuMzimba

I-Riboflavin isebenza njenge-coenzyme kwiimpendulo ezahlukeneyo zeekhemikhali. Njenge-thiamine, ibandakanyeka ekuguquleni izondlo zibe amandla. Ukuguqula i-vitamin B6 kwifom esebenzayo kunye tryptophanKwakhona kuyimfuneko ukuguqulwa kwe-niacin (i-vitamin B3).

Yeyiphi imithombo yokutya yeVithamin B2?

Imithombo emihle ye-riboflavin ibandakanya amaqanda, imifuno eluhlaza, i-broccoli, ubisi, i-legumes, amakhowa kunye nenyama. Ukongeza, i-riboflavin ihlala yongezwa kwiisiriyeli ezilungiswayo kwisidlo sakusasa kwaye isetyenziswe njengombala wokutya otyheli-orenji.

Yintoni isiXeko esiCetyisiweyo?

Itheyibhile engezantsi ibonisa i-RDI, okanye ukuthathwa okwaneleyo, kwi-riboflavin. La maxabiso amele ukutya okwaneleyo kwemihla ngemihla ukuhlangabezana neemfuno zabantu abaninzi.

*Ukuthenga okwaneleyo

Yintoni ukunqongophala kweVitamin B2?

Ukunqongophala kweRiboflavin kunqabile kakhulu kumazwe aphuhlileyo. Kodwa ukutya okungenamsoco kunokunyusa umngcipheko wokuguga, isifo semiphunga kunye nokusela utywala. Ukunqongophala okumandla kubangela imeko eyaziwa ngokuba yi-ariboflavinosis, ebonakala ngokuba ngumqala obuhlungu, ulwimi oluvuthayo, i-anemia kunye neengxaki zamehlo. Kwakhona kuthintela imetabolism ye-vitamin B6 kunye nokuguqulwa kwe-tryptophan kwi-niacin.

Iziphumo eziPhakamileyo zokuThatha iVithamin B2 eninzi kakhulu

Ukutya okuphezulu okanye ukongezelela kwi-riboflavin ayinayo imiphumo eyaziwayo yetyhefu. Kumadosi aphezulu, ukufunxa kuya kuba nokusebenza kancinci. Ukongeza, ikhona kwixabiso elincinci kakhulu kwizicubu zomzimba, kwaye i-riboflavin engaphezulu ikhutshwa emzimbeni ngomchamo. Ngenxa yoko, umgangatho okhuselekileyo wokuthatha i-riboflavin awukasekwa.

IVithamin B3 (Niacin)

Ikwabizwa ngokuba yi-vitamin B3 niacinYeyona vitamin B kuphela enokuthi ivelise umzimba wethu kwesinye isondlo, i-amino acid tryptophan.

Vitamin B3 Zeziphi ezi ntlobo?

Iintlobo eziqhelekileyo ze-niacin ziquka:

• Nicotinic acid: Eyona fomu ixhaphakileyo efumaneka kwizongezelelo. Ifumaneka ekutyeni kwezityalo nezilwanyana.

• INicotinamide (niacinamide): Ifumaneka kwizongezelelo kunye nokutya.

Ikhompawundi nicotinamide riboside ikwanomsebenzi wevithamin B3. Ifumaneka kwiimali ezincinci kwiprotheni ye-whey kunye negwele lokubhaka.

Vitamin B3 emzimbeni Indima kunye noMsebenzi

Zonke iindlela zokutya ze-niacin ekugqibeleni ziguqulwa zibe yi-nicotinamide adenine dinucleotide (NAD+) okanye i-nicotinamide adenine dinucleotide phosphate (NADP+), esebenza njenge-coenzymes. Njengezinye iivithamini ze-B, isebenza njenge-coenzyme emzimbeni kwaye idlala indima ebalulekileyo kwimisebenzi yeselula kwaye ineempawu ze-antioxidant. Enye yeendima zayo ezibaluleke kakhulu kukukhupha amandla kwiglucose (iswekile), inkqubo yemetabolism ebizwa ngokuba yi-glycolysis.

Vitamin B3 Yeyiphi Imithombo Yokutya?

I-niacin ifumaneka kwizityalo nakwizilwanyana. Imithombo efanelekileyo ibandakanya intlanzi, inkukhu, amaqanda, iimveliso zobisi kunye namakhowa. I-Niacin yongezwa kwiisiriyeli zesidlo sakusasa kunye nomgubo. Ukongeza, umzimba wethu unokwenza i-niacin kwi-amino acid tryptophan. Iingcali zenzululwazi ziqikelela ukuba i-1 mg ye-tryptophan ingasetyenziselwa ukwenza i-60 mg ye-niacin.

Yintoni isiXeko esiCetyisiweyo?

Itheyibhile engezantsi ibonisa i-RDA, okanye ukuthathwa okwaneleyo.

*Ukuthenga okwaneleyo

Vitamin B3 Ukunqongophala

Kumazwe asakhasayo ipellagra Ukunqongophala kwe-niacin, okwabizwa ngokuba kukunqongophala kwe-niacin, yimeko enqabileyo. Iimpawu eziphambili ze-pellagra lulusu oluvuthayo, izilonda zomlomo, ukuphuthelwa kunye nengqondo. Njengazo zonke izifo zokunqongophala, kunokubulala ukuba akunyangwa. Unokufumana ngokulula yonke i-niacin oyifunayo kwiintlobo ezahlukeneyo zokutya. Ukunqongophala kuxhaphake kakhulu kumazwe asakhasayo anezidlo ezingenayo intlobo-ntlobo.

Ukuthatha iVithamin B3 eninzi kakhulu Imiphumela

I-Niacin evela kukutya okwenzeka ngokwemvelo ayinayo nayiphi na imiphumo emibi. Nangona kunjalo, iidosi eziphezulu ezongezelelweyo ze-niacin zinokubangela isicaphucaphu, ukuhlanza, ukucaphuka kwesisu, kunye nomonakalo wesibindi.

Ukulimala kwesibindi kuhambelana nokusetyenziswa kwexesha elide lamanani aphezulu kakhulu (i-3-9 grams / ngosuku) yokukhululwa okuqhubekayo okanye ukukhupha i-nicotinic acid. Ukongeza, ukuthatha izongezo ze-niacin ixesha elide kunokonyusa ukunganyangeki kwe-insulin kunye namanqanaba eswekile yegazi. I-Nicotinic acid inokunyusa amanqanaba e-uric acid ejikelezayo kwaye ibe mandundu iimpawu zegawuthi.

IVithamin B5 (iPantothenic Acid)

I-Pantothenic acid ifumaneka phantse kuzo zonke ukutya. Ngokufanelekileyo, igama layo livela kwelesiGrike elithetha “kumacala onke.” ipantothen Ithatyathwe kwigama.

Vitamin B5 Zeziphi ezi ntlobo?

Kukho iindlela ezininzi ze-pantothenic acid okanye iikhompawundi ezikhulula uhlobo olusebenzayo lwevithamini xa lutyiswa.

• ICoenzyme A: Ukutya ngumthombo oqhelekileyo wale vithamini. I-Pantothenic acid ikhutshwa kwinkqubo yokugaya.
• Iprotheni ephethe i-Acyl: Iprotheyini ephethe i-coenzyme A ifumaneka ekutyeni kwaye i-pantothenic acid ikhutshwa ngexesha lokugaya.
• I-calcium pantothenate: Eyona ndlela iqhelekileyo ye-pantothenic acid kwizongezelelo.
• I-Panthenol: Olunye uhlobo lwe-pantothenic acid luhlala lusetyenziswa kwizongezo.

Vitamin B5 emzimbeni Indima kunye noMsebenzi

I-Pantothenic acid idlala indima ebalulekileyo kuluhlu olubanzi lwemisebenzi ye-metabolic. Kuyimfuneko ekuqulunqweni kwe-coenzyme A, eyimfuneko ekudibaneni kwamafutha acids, i-amino acids, i-hormone ye-steroid, i-neurotransmitters, kunye nezinye iikhompawundi ezibalulekileyo.

Vitamin B5 Yeyiphi Imithombo Yokutya?

I-Pantothenic acid ifumaneka phantse kuzo zonke ukutya. Izibonelelo ezityebileyo shiitake mushroom, i-caviar, intso, inkukhu, inyama yenkomo kunye neqanda leqanda. Ukutya kwezityalo ezimbalwa nazo ziyimithombo emihle, kuquka imifuno yeengcambu, i-grains epheleleyo, utamatisi kunye ne-broccoli.

Yintoni isiXeko esiCetyisiweyo?

Itheyibhile engezantsi ibonisa ukungena okwaneleyo (AI) ye-pantothenic acid kubantu abaninzi.

Vitamin B5 Ukunqongophala

Ukunqongophala kwePantothenic acid kunqabile kumazwe ahambele phambili kwezoqoqosho. Enyanisweni, le vithamini ixhaphake kakhulu ekutyeni kangangokuba ibangela ukuba nzulu ukungondleki Ngaphandle koko, kuphantse kube yinto engaqhelekanga. Nangona kunjalo, iimfuno zabo zinokuba phezulu kubantu abanesifo seswekile kunye nabo basela utywala ngokugqithiseleyo.

Izifundo zezilwanyana zibonisa ukuba ukunqongophala kwe-pantothenic acid kubangela iziphumo ezibi kwiinkqubo ezininzi zamalungu. Inxulunyaniswa neempawu ezininzi, kuquka ukuba ndindisholo, ukucaphuka, ukuphazamiseka kokulala, ukungazinzi, kunye neengxaki zokwetyisa.

Ukuthatha iVithamin B5 eninzi kakhulu Imiphumela

I-Pantothenic acid ayibonisi nayiphi na imiphumo emibi kwiidosi eziphezulu. Umda ophezulu onyamezelekayo awukasekwa. Nangona kunjalo, iidosi ezinkulu ezifana ne-10 grams ngosuku zinokubangela ukuphazamiseka kokugaya kunye nohudo.

IVithamin B6 (Pyridoxine)

Vitamin B6Liqela lezondlo ezifunekayo kwi-synthesis ye-pyridoxal phosphate, i-coenzyme efumaneka kwiinkqubo ze-metabolic ezingaphezu kwe-100.

Vitamin B6 Zeziphi ezi ntlobo?

Njengezinye iivithamini ze-B, i-vitamin B6 yintsapho yeekhompawundi ezinxulumene:

• I-Pyridoxine: Le fomu ifumaneka kwiziqhamo, imifuno kunye neenkozo, kunye nezongezelelo. Ukutya okucutshungulweyo kusenokuba nepyridoxine.

• I-Pyridoxamine: I-Pyridoxamine phosphate yindlela eqhelekileyo ye-vitamin B6 ekutyeni kwezilwanyana.
• I-Pyridoxal: IPyridoxal phosphate lolona hlobo luphambili lwevithamin B6 ekutyeni okuyimvelaphi yezilwanyana.

Kwisibindi, zonke iintlobo zokutya ze-vitamin B6 ziguqulwa zibe yi-pyridoxal 5-phosphate, ifom esebenzayo yevithamini.

Vitamin B6 emzimbeni Indima kunye noMsebenzi

Njengezinye iivithamini ze-B, i-vitamin B6 isebenza njenge-coenzyme kwiimpendulo ezininzi zeekhemikhali. Ibandakanyeka ekubunjweni kweeseli ezibomvu zegazi kunye namandla kunye ne-amino acid metabolism. Kwakhona kuyimfuneko ukukhululwa kwe-glucose (iswekile) kwi-glycogen, i-molecule esetyenziswa ngumzimba ukugcina i-carbohydrates.

I-Vitamin B6 ikwaxhasa ukwenziwa kweeseli ezimhlophe zegazi kwaye inceda umzimba ukuba wenze ii-neurotransmitters ezahlukeneyo.

Vitamin B6 Yeyiphi Imithombo Yokutya?

I-Vitamin B6 ifumaneka kwiindidi ezininzi zokutya. I-tuna, i-turkey, iibhanana, i-chickert kunye neetapile ziyimithombo efanelekileyo ye-vitamin B6. I-Vitamin B6 yongezwa kwi-cereals yasekuseni kunye neemveliso zenyama ezisekelwe kwi-soy. Ubukho bale vitamin ngokuqhelekileyo buphezulu ekutyeni kwezilwanyana xa kuthelekiswa nokutya kwezityalo.

Yintoni isiXeko esiCetyisiweyo?

Itheyibhile engezantsi ibonisa i-RDI ye-vitamin B6.

*Ukuthenga okwaneleyo

Vitamin B6 Ukunqongophala

Ukunqongophala kwe-Vitamin B6 kunqabile. Abantu abasela utywala ngabona basengozini enkulu. Iimpawu eziphambili ziquka i-anemia, irhashalala, ukuxhuzula, ukubhideka kunye nokudakumba. Ukusilela kuye kwadityaniswa nomngcipheko womhlaza.

Ukuthatha iVithamin B6 eninzi kakhulu Imiphumela

I-Vitamin B6, efunyenwe ngokwemvelo ekutyeni, ayinayo nayiphi na imiphumo emibi. Ngokuchaseneyo, iidosi ezongezelelweyo ezibanzi kakhulu zepyridoxine - 2000 mg okanye ngaphezulu ngosuku - zinokubangela ukonakala kwemithambo-luvo kunye nezilonda zolusu. Ukuthatha izixa eziphezulu zezongezelelo zepyridoxine kunokucinezela imveliso yobisi kwabasetyhini abancancisayo.

IVithamin B7 (iBiotin)

Abantu bahlala bethatha izongezo ze-biotin ukondla iinwele, izikhonkwane, kunye nolusu, kodwa akukho bungqina bunamandla kwezi nzuzo. Enyanisweni, igama lesiJamani ngokwembali lithetha "isikhumba". ukusuka kwi-haut Kamva yabizwa ngokuba yivithamin H.

Vitamin B7 Zeziphi ezi ntlobo?

i-biotin Ikhona kwifomu yayo yasimahla okanye ibotshelelwe kwiiprotheni. Xa iiproteni ezine-biotin zityiswa, zikhupha ikhompawundi ebizwa ngokuba yi-biocide. I-enzyme yokugaya i-biotinidase ngoko iqhekeza i-biocytin ibe yi-biotin yamahhala kunye ne-lysine, i-amino acid.

Vitamin B7 emzimbeni Indima kunye noMsebenzi

Njengazo zonke iivithamini ze-B, i-biotin isebenza njenge-coenzyme. Ii-enzymes ezinkulu ezintlanu ze-carboxylase zibalulekile ekusebenzeni kwee-enzymes ezibandakanyekayo kwezinye iinkqubo ezisisiseko zemetabolism. Ngokomzekelo, i-biotin inendima ebalulekileyo kwi-fatty acid synthesis, ukubunjwa kwe-glucose, kunye ne-amino acid metabolism.

Vitamin B7 Yeyiphi Imithombo Yokutya?

Ukutya kwezilwanyana okutyebileyo kwi-biotin kubandakanya inyama ephilayo, intlanzi, izikhupha zamaqanda kunye neemveliso zobisi. Imithombo yezityalo ezilungileyo ziimbotyi, imifuno enamagqabi, ikholifulawa, amakhowa kunye namandongomane. microbiota emathunjiniIkwavelisa ixabiso elincinci le-biotin.

Yintoni isiXeko esiCetyisiweyo?

Itheyibhile engezantsi ibonisa ukutya okwaneleyo (AI) kwi-biotin.

 Vitamin B7 Ukunqongophala

Ukunqongophala kweBiotin kunqabile. Umngcipheko uphezulu phakathi kwabantu abanokutya okuphantsi kwe-biotin, ukuthatha amayeza e-antiepileptic, iintsana ezinesifo se-Leiner, okanye iintsana ezixhomekeke kwimfuza yokunqongophala. Ukunganyangwa kwe-biotin yokunqongophala kunokubangela iimpawu ze-neurological ezifana nokuxhuzula, ukukhubazeka kwengqondo, kunye nokulahlekelwa kokulungelelaniswa kwemisipha.

Ukuthatha iVithamin B7 eninzi kakhulu Imiphumela

I-Biotin ayinayo imiphumo emibi eyaziwayo kwiidosi eziphezulu kwaye akukho mda ophezulu onyamezelekayo usekiwe.

IVithamin B9 (iFolate)

I-Vitamin B9 yafunyanwa okokuqala kwigwele kodwa kamva yahlukaniswa kumagqabi esipinatshi. Ke ngoko amagama e-folic acid okanye i-folate, " ifolium ” Yanikelwa ngenxa yamagama athetha “igqabi” athatyathwe kwigama lesiLatini.

Zeziphi iintlobo zeVithamin B9?

I-Vitamin B9 ifumaneka ngeendlela ezahlukeneyo:

• Folate: Lusapho lweekhompawundi ze-vitamin B9 ezifumaneka ngokwemvelo ekutyeni.

• Ifolic acid: Ifomu yokwenziwa eqhelekileyo yongezwa ekutyeni okucutshungulweyo okanye okuthengiswayo njengesongezelelo. Ezinye izazinzulu zinenkxalabo yokuba idosi ephezulu ye-folic acid izongezo zinokubangela ingozi.
• I-L-methylfolate: Eyaziwa ngokuba yi-5-methyl-tetrahydrofolate, i-L-methylfolate yindlela esebenzayo ye-vitamin B9 emzimbeni. Ukongezelela, kucingelwa ukuba nempilo kune-folic acid.

Indima kunye nomsebenzi weVitamin B9 kuMzimba

I-Vitamin B9 isebenza njenge-coenzyme kwaye ibalulekile ekukhuleni kweeseli, ukubunjwa kwe-DNA kunye ne-amino acid metabolism. Kubaluleke kakhulu ngexesha lokuhlukana ngokukhawuleza kweeseli kunye nokukhula, njengobusana kunye nokukhulelwa. Kwakhona kuyimfuneko ekubunjweni kweeseli ezibomvu kunye ezimhlophe zegazi, ngoko ukusilela kunokukhokelela kwi-anemia.

Yeyiphi imithombo yokutya yeVithamin B9?

Imithombo yokutya efanelekileyo ibandakanya imifuno enamagqabi, i-legumes, imbewu ye-sunflower kunye ne-asparagus. I-Folic acid nayo yongezwa rhoqo kwiimveliso zokutya ezicutshungulwayo.

Yintoni isiXeko esiCetyisiweyo?

Itheyibhile engezantsi ibonisa isibonelelo semihla ngemihla esicetyiswayo (RDI) se-vitamin B9.

*Ukuthenga okwaneleyo

Ukunqongophala kweVithamini B9

Ukunqongophala kwe-Vitamin B9 akufane kwenzeke ngokwakho. Ihlala inxulunyaniswa nokunye ukunqongophala kwezondlo kunye nokutya okungalunganga. I-anemia yenye yeempawu zakudala zokunqongophala kwe-vitamin B9. Ayinakwahlulwa kwi-anemia ehambelana nokusilela kwe-vitamin B12. Ukunqongophala kwevithamin B9 kunokukhokelela ekuzalweni kokukhubazeka kwengqondo okanye kwi-nerve chord, eyaziwa ngokuba yi-neural tube defects.

Iziphumo eziPhakamileyo zokuThatha iVithamin B9 eninzi kakhulu

Iziphumo ezibi kakhulu zedosi ephezulu yevithamin B9 ayichazwanga. Nangona kunjalo, uphando lubonisa ukuba izongezo zedosi ephezulu zinokufihla ukunqongophala kwe-vitamin B12. Abanye bade bacebise ukuba banokuwenza mandundu ngakumbi umonakalo wemithambo-luvo onxulumene nokunqongophala kwevithamin B12. Ukongeza, ezinye izazinzulu zinenkxalabo yokuba ukutya okuphezulu kwe-folic acid kunokubangela iingxaki ezithile zempilo.

IVithamin B12 (iCobalamin)

Vitamin B12Yiyo kuphela i-vitamin equkethe i-cobalt, i-metallic element. Ngenxa yesi sizathu idla ngokubizwa ngokuba yi-cobalamin.

Iintlobo zeVithamini B12

Kukho iintlobo ezine ezisisiseko zevithamin B12 - cyanocobalamin, hydroxocobalamin, adenosylcobalamin kunye imethylcobalamin. IHydroxocobalamin lolona hlobo luvela ngokwemvelo lwevithamin B12 kwaye iqhele ukufumaneka kukutya okuvela kwizilwanyana. Ezinye iifom zendalo, i-methylcobalamin kunye ne-adenosylcobalamin, ziye zaziwa njengezongezo kwiminyaka yamuva.

Indima kunye nomsebenzi weVitamin B12 kuMzimba

Njengezinye iivithamini B, i-vitamin B12 isebenza njenge-coenzyme. Ukutya okwaneleyo kunceda ukugcina ukusebenza kwengqondo kunye nophuhliso, umsebenzi we-neurological, kunye nokuveliswa kweeseli ezibomvu zegazi. Kukwayimfuneko ekuguquleni iiprotheyini kunye namafutha abe ngamandla kwaye ibalulekile kulwahlulo lweeseli kunye ne-DNA synthesis.

Yeyiphi imithombo yokutya yeVithamin B12?

Ukutya kwezilwanyana kuphela komthombo wokutya we-vitamin B12. Ezi ziquka inyama, ubisi, ukutya kwaselwandle kunye namaqanda. Imithombo ecebileyo yale vithamini; Ukutya okufana nesibindi, intliziyo, iimbatyisi, iherring kunye ityhuna. Spirulina Ukhula lwaselwandle olufana ne-pseudovitamin B12, iqela leekhompawundi ezifana ne-vitamin B12 kodwa ayikwazi ukusetyenziswa ngumzimba.

Yintoni isiXeko esiCetyisiweyo?

Itheyibhile engezantsi ibonisa i-RDI ye-vitamin B12.

*Ukuthenga okwaneleyo

Ukunqongophala kweVithamini B12

I-Vitamin B12 igcinwe esibindini, ngoko ke nokuba awufumani ngokwaneleyo, kunokuthatha ixesha elide ukuba iimpawu zokunqongophala zibonakale. Abona basemngciphekweni wokunqongophala ngabo bangazange okanye bafane batye ukutya kwezilwanyana. Oku kubonakala kukutya kwemifuno kunye ne-vegan.

Ukunqongophala kungakhula nakubantu abadala. Ukufunxwa kweVitamin B12 kuxhomekeke kwiprotheyini eveliswa sisisu ebizwa ngokuba yi-intrinsic factor. Njengoko abantu besiya bekhula, ukubunjwa kwezinto zangaphakathi kunokuncipha okanye kuyeke ngokupheleleyo.

Amanye amaqela anobungozi aquka abo baye benza utyando lokunciphisa umzimba okanye abanesifo sikaCrohn okanye isifo se-celiac ngabo. Ukunqongophala kwe-Vitamin B12 kunokubangela iingxaki ezininzi zempilo, kuquka i-anemia, ukulahlekelwa ngumdla, iingxaki ze-neurological kunye ne-dementia.

Iziphumo eziPhakamileyo zokuThatha iVithamin B12 eninzi kakhulu

Kuphela inxalenye encinci ye-vitamin B12 inokufunxwa kwindlela yokugaya. Isixa esifunxwayo sixhomekeke kwimveliso ye-intrinsic factor esiswini. Ngenxa yoko, ukungena okuphezulu kwe-vitamin B12 akuzange kuhlanganiswe nayo nayiphi na imiphumo emibi kubantu abaphilileyo. Inqanaba eliphezulu elinyamezelekayo lokuthatha alikamiselwa.

Ivithamin C (Ascorbic Acid)

Ivithamin CYeyona vitamin enyibilikayo emanzini ayiyonxalenye yevithamin B. Yenye yee-antioxidants eziphambili kunye ne-collagen yomzimba efunekayo kwi-synthesis.

Iintlobo zeVithamin C

I-Vitamin C ifumaneka ngeendlela ezimbini; eyona ixhaphakileyo yaziwa ngokuba yi-ascorbic acid. Ifomu ene-oxidized ye-ascorbic acid ebizwa ngokuba yi-dehydroascorbic acid nayo inomsebenzi we-vitamin C.

Indima kunye nokusebenza kweVithamin C kuMzimba

I-Vitamin C ixhasa imisebenzi emininzi ebalulekileyo yomzimba, kuquka:

• ukukhusela i-antioxidant: Umzimba wethu usebenzisa i-antioxidants ukuzikhusela kuxinzelelo lwe-oxidative. I-Vitamin C yenye yezona antioxidants ezibalulekileyo.

• Ukwenziwa kweCollagen: Ngaphandle kwevithamin C, umzimba awukwazi ukwenza i-collagen, iprotheni ephambili kwizicubu ezidibeneyo. Ngenxa yoko, ukusilela kuchaphazela ulusu, imisipha, iigaments kunye namathambo.

• Umsebenzi wamajoni omzimba: Iiseli zamajoni omzimba zinezinga eliphezulu levithamin C. Ngethuba lokusuleleka, amanqanaba alo ayancipha ngokukhawuleza.

Ngokungafani neevithamini ze-B, i-vitamin C ayisebenzi njenge-coenzyme, nangona i-cofactor ye-prolyl hydroxylase, i-enzyme enendima ebalulekileyo ekubunjweni kwe-collagen.

Yeyiphi imithombo yokutya yeVithamin C?

Ukutya okuphambili kwe-vitamin C ziziqhamo kunye nemifuno. Ukutya okuphekiweyo okuvela kwizilwanyana akunavithamin C, kodwa iimali ezincinci zinokufumaneka kwisibindi esikrwada, amaqanda, inyama kunye nentlanzi. Ukupheka okanye ukomisa ukutya kunciphisa kakhulu umxholo we-vitamin C.

Yintoni isiXeko esiCetyisiweyo?

Isibonelelo semihla ngemihla esicetyiswayo (RDI) sevithamin C luqikelelo lobungakanani bevithamin efunwa ngabantu abaninzi suku ngalunye.

*Ukuthenga okwaneleyo

Ukunqongophala kweVithamini C

Ukunqongophala kweVithamin C kunqabile kodwa kunokukhula kubantu abanokutya okunemiqathango okanye abangatyi iziqhamo okanye imifuno. Abantu abasebenzisa iziyobisi okanye utywala nabo basengozini enkulu. Iimpawu zokuqala zokunqongophala kwe-vitamin C kukudinwa kunye nobuthathaka. Njengoko iimpawu ziya ziba mandundu, amabala esikhumba kunye neentsini ezivuthayo zingenzeka. I-Urticaria, ukulahleka kwamazinyo, iintsini ezophayo, iingxaki ezidibeneyo, amehlo omileyo, kunye nokulibaziseka ukuphulukiswa kwesilonda kunokwenzeka. Njengakuko konke ukunqongophala kwevithamini, iyabulala ukuba ayiphathwanga.

Iziphumo ebezingalindelekanga zokuthatha iVithamin C eninzi kakhulu

Uninzi lwabantu luthatha iidosi eziphezulu ze-vitamin C ngaphandle kwemiphumo emibi. inyamezela ngaphandle. Nangona kunjalo, iidosi eziphezulu kakhulu ezidlula i-3 grams ngosuku zibangela isifo sohudo, isicaphucaphu, kunye neentlungu zesisu. Oku kungenxa yokuba isixa esilinganiselweyo sevithamin C sinokufunxwa kwidosi enye. Xa usebenzisa izongezelelo zedosi ephezulu ngaphezu kwe-1000 mg ngosuku, umngcipheko wamatye ezintso unokunyuka kwi-predispersants.

Ngenxa yoko;

iivithamini ezinyibilikayo emanzini; Iivithamini B ezisibhozo kunye ne-vitamin C. Iindima zabo emzimbeni ziyahluka ngokubanzi, kodwa uninzi lusebenza njenge-coenzymes kwiinkqubo ezininzi ze-metabolic.

Zonke iivithamini ezinyibilikayo emanziniInokufumaneka ngokulula ekutyeni ngokutya okunokulinganisela. Nangona kunjalo, i-vitamin B12 ifumaneka kwiimali ezibalulekileyo kuphela kukutya kwezilwanyana. Ngenxa yoko, abantu abatya imifuno basemngciphekweni wokunqongophala kwaye kusenokufuneka bathathe izongezo okanye batofe rhoqo.

Khumbula ukuba umzimba wethu udla ngokufuna i-vitamin B12. iivithamini ezinyibilikayo emanziniAyigcini i. Ngokufanelekileyo, kuyafuneka ukuba uwafumane ekutyeni yonke imihla.