Ayini Amavithamini Ancibilikayo Amanzi? Izakhiwo zamaVithamini Ancibilikayo Amanzi

Amavithamini ngokuvamile ahlobene nokuncibilika (amanzi kanye namavithamini ancibilikayo amafutha) zihlukaniswa ngokwe Amavithamini ancibilika emanzini abizwa ngokuthi amavithamini ancibilikayo emanzini, kanti amavithamini ancibilikayo abizwa ngokuthi amavithamini ancibilikayo. 9 izinhlobo ezahlukene i-vitamin encibilikayo emanzini Kukhona.

Imaphi amavithamini ancibilikayo emanzini?

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

amavithamini amafutha ancibilikayoNgokuphambene, amavithamini ancibilikayo emanzini Akuvamile ukugcinwa emzimbeni. Ngakho-ke, kuyadingeka ukuyithatha njalo ekudleni. esihlokweni "izakhiwo zamavithamini ancibilikayo emanzini", "amavithamini ancibilika emanzini", "izifo ezibonakala ngokuntuleka kwamavithamini ancibilikayo" kuzoxoxwa ngezihloko.

Ayini Amavithamini Ancibilikayo Amanzi?

I-Vitamin B1 (Thiamine)

I-Thiamine, eyaziwa nangokuthi uvithamini B1, iyabonakala ngokwesayensi i-vitamin yokuqala encibilikayo emanzinid.

Yiziphi Izinhlobo ze-Vitamin B1?

Kunezinhlobo eziningi ze-thiamine, lezi zihlanganisa:

• I-Thiamine pyrophosphate: Eyaziwa nangokuthi i-thiamine diphosphate, iwuhlobo oluningi kakhulu lwe-thiamine emizimbeni yethu. Kubuye kube yifomu eliyinhloko elitholakala kukho konke ukudla.
• I-Thiamine triphosphate: Leli fomu litholakala ekudleni okuvela ezilwaneni kodwa ngamanani amancane kune-thiamine pyrophosphate. Kucatshangwa ukuthi imele ngaphansi kwe-10% yenani eliphelele le-thiamine elitholakala ezicutshini zezilwane.
• I-Thiamine mononitrate: I-thiamine yokwenziwa evame ukungezwa ekudleni kwezilwane noma okugayiwe.
• I-Thiamine hydrochloride: Izinga elisetshenziswa ekwengezeni uhlobo lokwenziwa lwe-thiamine.

Indima kanye nomsebenzi we-Vitamin B1 emzimbeni

Njengamanye amavithamini B, i-thiamine isebenza njenge-coenzyme emzimbeni. Lokhu kusebenza kuwo wonke amafomu asebenzayo, kodwa i-thiamine pyrophosphate ibaluleke kakhulu. Ama-Coenzymes ayizinhlanganisela ezisiza ama-enzyme ukuthi aqalise ukusabela kwamakhemikhali angasebenzi ngokwawo. I-Thiamine ibandakanyeka ekuphenduleni kwamakhemikhali okuningi okubalulekile. Isibonelo, kusiza ukuguqula izakhi zibe amandla futhi kukhuthaze ukwakheka koshukela.

Yiziphi Imithombo Yokudla Ye-Vitamin B1?

Imithombo yokudla ecebe kakhulu ye-thiamine amantongomane, imbewu, okusanhlamvu nesibindi. Ngokuphambene, izithelo, imifino, nemikhiqizo yobisi ngokuvamile ayinikezi i-thiamine eningi.

Liyini Inani Elinconyiwe?

Ithebula elingezansi libonisa inani elinconyiwe lansuku zonke (i-RDI) le-thiamine.

*Ukudla okwanele

Ukuntuleka kwe-Vitamin B1

Ukuntula akuvamile, kodwa amazinga aphezulu kashukela egazini angakhuphula ukuqedwa kwe-thiamine yomchamo, okwandisa izidingo zayo kanye nengozi yokuntuleka. Eqinisweni, amazinga e-thiamine angancishiswa ngo-1-2% kubantu abanesifo sikashukela sohlobo 75 nohlobo 76. Abantu abanomlutha wotshwala nabo basengozini yokuntula ukudla ngenxa yokungadli kahle kanye nokumunca kahle kwe-thiamine.

Ukushoda okukhulu kwe-thiamine kungaholela ezimeni ezaziwa nge-beriberi kanye ne-Wernicke-Korsakoff syndrome. Lezi zinkinga i-anorexia nervosaKuhlotshaniswa nohlu lwezimpawu, okuhlanganisa ukuncipha, ukungasebenzi kahle kwezinzwa, izinkinga zengqondo, ubuthakathaka bemisipha, nokwanda kwenhliziyo.

Imiphumela Emibi Yokuthatha Kakhulu I-Vitamin B1

I-Thiamine ibhekwa njengephephile. Ayikho imibiko yemiphumela emibi engenzeka ngemva kokungenisa inani elikhulu le-thiamine ekudleni noma ezithasiselweni. Esinye sezizathu ukuthi i-thiamine eyengeziwe ikhishwa ngokushesha emzimbeni ngomchamo. Ngenxa yalokho, izinga eliphezulu elibekezelelekayo lokuthatha i-thiamine alikanqunywa. Kodwa-ke, uma ithathwa ngamanani aphezulu kakhulu, ayikhiphi izimpawu ezingenzeka zobuthi.

I-Vitamin B2 (i-Riboflavin)

I-Riboflavin, esetshenziswa njengombala wokudla ivithamini encibilika emanzini.

Yiziphi Izinhlobo ze-Vitamin B2?

Ngaphezu kwe-riboflavin, imisoco eyaziwa ngokuthi i-flavoprotein ikhulula i-riboflavin ngesikhathi sokugaya. Amabili ama-flavoprotein avame kakhulu i-flavin adenine dinucleotide ne-flavin mononucleotide. Atholakala ezinhlobonhlobo zokudla.

Indima kanye nomsebenzi we-Vitamin B2 emzimbeni

I-Riboflavin isebenza njenge-coenzyme ekuphenduleni kwamakhemikhali okuhlukahlukene. Njenge-thiamine, imayelana nokuguqula izakhamzimba zibe amandla. ukuguqulwa kwe-vitamin B6 esimweni sayo esisebenzayo futhi i-tryptophanKuyadingeka futhi ukuguqulwa kwe-niacin ibe yi-niacin (uvithamini B3).

Yiziphi Imithombo Yokudla Ye-Vitamin B2?

Imithombo emihle ye-riboflavin ihlanganisa amaqanda, imifino eluhlaza, i-broccoli, ubisi, imifino, amakhowe kanye nenyama. Ngaphezu kwalokho, i-riboflavin ivamise ukungezwa kokusanhlamvu kwasekuseni okugayiwe futhi isetshenziswe njengombala wokudla ophuzi-wolintshi.

Liyini Inani Elinconyiwe?

Ithebula elingezansi libonisa ukudla okwanele kwe-RDI noma i-riboflavin. Lawa magugu amele ukudla okwanele kwansuku zonke ukuze kuhlangatshezwane nezidingo zabantu abaningi.

*Ukudla okwanele

Kuyini Ukuntuleka kwe-Vitamin B2?

Ukuntuleka kwe-riboflavin kuyivelakancane kakhulu emazweni athuthukile. Kodwa ukudla okungenamsoco kungandisa ingozi yokuguga, izifo zamaphaphu nokudakwa. Ukushoda okukhulu kubangela isimo esaziwa ngokuthi i-ariboflavinosis, esibonakala ngokuba buhlungu komphimbo, ulimi oluvuvukele, ukuntuleka kwegazi emzimbeni, nezinkinga zamehlo. Iphinde ivimbele imetabolism ye-vitamin B6 kanye nokuguqulwa kwe-tryptophan ku-niacin.

Imiphumela Emibi Yokuthatha Kakhulu I-Vitamin B2

Ukudla okuphezulu kwe-riboflavin noma okungeziwe akunamiphumela eyaziwa njengobuthi. Ukumuncwa kusebenza kancane ngemithamo ephezulu. Itholakala futhi ngamanani amancane kakhulu ezicutshini zomzimba futhi i-riboflavin eyengeziwe ikhishwa emchameni. Ngenxa yalokho, izinga eliphephile lokuthatha i-riboflavin alikasungulwa.

I-Vitamin B3 (Niacin)

Eyaziwa nangokuthi i-vitamin B3 niacinYiwo kuphela uvithamini B umzimba wethu ongawukhiqiza kwesinye izakhi, i-amino acid tryptophan.

I-Vitamin B3 Yiziphi izinhlobo?

Izinhlobo ezivamile ze-niacin zihlanganisa:

• I-Nicotinic acid: Ifomu elivame kakhulu elitholakala ku-supplement. Itholakala ekudleni kwezitshalo nezilwane.

• I-Nicotinamide (niacinamide): Itholakala kuma-supplement kanye nokudla.

I-nicotinamide riboside eyinhlanganisela nayo inomsebenzi kavithamini B3. Amanani amancane atholakala ku-whey protein kanye nemvubelo yokubhaka.

Vitamin B3 emzimbeni Iqhaza Nomsebenzi

Zonke izinhlobo zokudla okunomsoco ze-niacin ekugcineni ziguqulelwa ku-nicotinamide adenine dinucleotide (NAD+) noma i-nicotinamide adenine dinucleotide phosphate (NADP+), esebenza njengama-coenzymes. Njengamanye amavithamini B, isebenza njenge-coenzyme emzimbeni futhi idlala indima ebalulekile emisebenzini yamaselula futhi inezindawo zokulwa ne-antioxidant. Enye yezindima zayo ezibaluleke kakhulu ukukhipha amandla kushukela (ushukela), inqubo yemetabolism ebizwa ngokuthi i-glycolysis.

I-Vitamin B3 Iyini Imithombo Yokudla?

I-niacin itholakala kuzo zombili izitshalo nezilwane. Imithombo emihle ihlanganisa izinhlanzi, inkukhu, amaqanda, imikhiqizo yobisi namakhowe. I-Niacin iphinde yengezwe ezinkomeni zasekuseni nakufulawa. Futhi, umzimba wethu ungahlanganisa i-niacin kusuka ku-amino acid tryptophan. Ososayensi balinganisela ukuthi u-1 mg we-tryptophan ungasetshenziswa ukwakha u-60 mg we-niacin.

Liyini Inani Elinconyiwe?

Ithebula elingezansi libonisa i-RDA noma ukudla okwanele.

*Ukudla okwanele

I-Vitamin B3 Ukuntula

emazweni asathuthuka i-pelagra Ukushoda kwe-niacin, okwaziwa nge-niacin, kuyisimo esingavamile. Izimpawu eziyinhloko ze-pellagra yisikhumba esivuvukalayo, izilonda zomlomo, ukuqwasha kanye nokuwohloka komqondo. Njengazo zonke izifo zokukhubazeka, kungabulala uma kungelashwa. Ungathola kalula yonke i-niacin oyidingayo ekudleni okuhlukahlukene. Ukuntula kuvame kakhulu emazweni asathuthuka angenakho ukuhlukahluka.

Thola I-Vitamin B3 Eyengeziwe Okuqhamuka uma udla imishanguzo

I-Niacin evela ekudleni okwenzeka ngokwemvelo ayinayo imiphumela emibi. Nokho, imithamo ephezulu eyengeziwe ye-niacin ingabangela isicanucanu, ukuhlanza, ukucasuka kwesisu kanye nokulimala kwesibindi.

Ukulimala kwesibindi kuhlotshaniswa nokusetshenziswa isikhathi eside kwemithamo ephezulu kakhulu (3-9 amagremu/ngosuku) yokukhululwa okuqhubekayo noma ukukhishwa kancane kwe-nicotinic acid. Ngaphezu kwalokho, ukuthatha izithako ze-niacin isikhathi eside kungathuthukisa ukumelana ne-insulin namazinga kashukela egazini. I-Nicotinic acid nayo ingakhuphula ukujikeleza kwamazinga e-uric acid kanye nezimpawu zegout zibe zimbi kakhulu.

I-Vitamin B5 (i-Pantothenic Acid)

I-Pantothenic acid itholakala cishe kukho konke ukudla. Ngokufanelekile, igama layo yisiGreki, okusho ukuthi "nhlangothi zonke". i-pantothen lisuselwa egameni.

I-Vitamin B5 Yiziphi izinhlobo?

Kunezinhlobo eziningi ze-pantothenic acid noma izinhlanganisela ezikhulula uhlobo olusebenzayo lwevithamini lapho kugaywa.

• I-Coenzyme A: Iwumthombo ovamile wale vithamini ekudleni. I-Pantothenic acid ikhishwa emgudwini wokugaya ukudla.
• I-acyl carrier protein: Iphrotheni ephethe kahle njenge-coenzyme A itholakala ekudleni kanti i-pantothenic acid ikhishwa ngesikhathi sokugaya.
• I-calcium pantothenate: Uhlobo oluvame kakhulu lwe-pantothenic acid kuma-supplements.
• I-Panthenol: Olunye uhlobo lwe-pantothenic acid, oluvame ukusetshenziselwa izithasiselo.

Vitamin B5 emzimbeni Iqhaza Nomsebenzi

I-Pantothenic acid idlala indima ebalulekile emisebenzini eminingi ye-metabolic. Kuyadingeka ekwakhekeni kwe-coenzyme A, edingekayo ukuze kuhlanganiswe ama-fatty acids, ama-amino acid, amahomoni e-steroid, ama-neurotransmitters nezinye izinhlanganisela ezibalulekile.

I-Vitamin B5 Iyini Imithombo Yokudla?

I-Pantothenic acid itholakala cishe kukho konke ukudla. Izinsiza ezicebile amakhowe e-shiitake, i-caviar, izinso, inkukhu, inyama yenkomo kanye neqanda leqanda. Ukudla okumbalwa kwezitshalo nakho kuyimithombo emihle, njengemifino yezimpande, okusanhlamvu, utamatisi kanye ne-broccoli.

Liyini Inani Elinconyiwe?

Ithebula elingezansi libonisa ukuthathwa okwanele (AI) kwe-pantothenic acid kubantu abaningi.

I-Vitamin B5 Ukuntula

Ukuntuleka kwe-Pantothenic acid kuyivelakancane emazweni anezimboni. Eqinisweni, le vithamini ivame kakhulu ekudleni okungathí sina ukungondleki kahle cishe akuzwakali. Nokho, izidingo zabo zingase zibe phezulu kubantu abanesifo sikashukela nalabo abaphuza utshwala ngokweqile.

Ucwaningo lwezilwane lukhombisa ukuthi ukushoda kwe-pantothenic acid kubangela imiphumela emibi ezinhlelweni eziningi zezitho. Kuhlotshaniswa nezimpawu eziningi ezifana nokuba ndikindiki, ukucasuka, ukuphazamiseka kokulala, ukungahlaliseki kanye nezinkinga zokugaya ukudla.

Thola I-Vitamin B5 Eyengeziwe Okuqhamuka uma udla imishanguzo

I-Pantothenic acid ayibonisi noma yimiphi imiphumela emibi ngemithamo ephezulu. Awukho umkhawulo ophezulu ongabekezeleleka osunguliwe. Kodwa-ke, imithamo emikhulu njenge-10 amagremu ngosuku ingabangela ukucasuka kokugaya kanye nesifo sohudo.

I-Vitamin B6 (Pyridoxine)

I-Vitamin B6Iyisakhi esibalulekile sokuhlanganiswa kwe-pyridoxal phosphate, i-coenzyme ebandakanyeka ezinqubweni ze-metabolic ezingaphezu kwe-100.

I-Vitamin B6 Yiziphi izinhlobo?

Njengamanye amavithamini B, i-vitamin B6 ingumndeni wezinhlanganisela ezihlobene:

• I-Pyridoxine: Leli fomu litholakala izithelo, imifino kanye okusanhlamvu, kanye supplements. Ukudla okugayiwe kungase futhi kube ne-pyridoxine.

• I-Pyridoxamine: I-Pyridoxamine phosphate iwuhlobo oluvamile lukavithamini B6 ekudleni kwezilwane.
• I-Pyridoxal: I-Pyridoxal phosphate wuhlobo olubalulekile lwevithamini B6 ekudleni okuvela ezilwaneni.

Esibindini, zonke izinhlobo zokudla zikavithamini B6 ziguqulwa zibe yi-pyridoxal 5-phosphate, uhlobo olusebenzayo lwevithamini.

Vitamin B6 emzimbeni Iqhaza Nomsebenzi

Njengamanye amavithamini B, i-vitamin B6 isebenza njenge-coenzyme ekuphenduleni kwamakhemikhali okuningi. Ibandakanyeka emandleni kanye ne-amino acid metabolism kanye nokwakheka kwamangqamuzana egazi abomvu. Kuyadingeka futhi ukukhululwa kwe-glucose (ushukela) ku-glycogen, i-molecule umzimba oyisebenzisayo ukugcina ama-carbohydrate.

I-Vitamin B6 iphinde isekele ukwakheka kwamangqamuzana amhlophe egazi futhi isiza umzimba ukuthi uhlanganise ama-neurotransmitters ahlukahlukene.

I-Vitamin B6 Iyini Imithombo Yokudla?

I-Vitamin B6 itholakala ezinhlobonhlobo zokudla. I-tuna, i-turkey, ubhanana, uphizi namazambane yimithombo emihle kavithamini B6. I-Vitamin B6 iphinde yengezwe ezinkomeni zasekuseni kanye nemikhiqizo yenyama eyenziwe ngesoya. Ukutholakala kwaleli vithamini ngokuvamile kuphezulu ekudleni kwezilwane uma kuqhathaniswa nokudla kwezitshalo.

Liyini Inani Elinconyiwe?

Ithebula elingezansi libonisa i-RDI kavithamini B6.

*Ukudla okwanele

I-Vitamin B6 Ukuntula

Ukushoda kwe-Vitamin B6 akuvamile. Abantu abaphuza utshwala basengozini enkulu. Izimpawu eziyinhloko zihlanganisa i-anemia, ukuqubuka kwesikhumba, ukudlikizela, ukudideka nokucindezeleka. Ukuntula nakho kuye kwahlotshaniswa nengozi eyengeziwe yomdlavuza.

Thola I-Vitamin B6 Eyengeziwe Okuqhamuka uma udla imishanguzo

Ngokwemvelo, i-vitamin B6 ethathwe ekudleni ayinayo imiphumela emibi. Ngokuphambene, imithamo ebanzi kakhulu eyengeziwe ye-pyridoxine - 2000 mg noma ngaphezulu ngosuku ingabangela ukulimala kwezinzwa kanye nezilonda zesikhumba. Ukudla okuphezulu kwezithako ze-pyridoxine kungase futhi kucindezele ukukhiqizwa kobisi kwabesifazane abancancisayo.

I-Vitamin B7 (i-Biotin)

Abantu bavame ukuthatha izithako ze-biotin ukuze bondle izinwele, izinzipho nesikhumba, kodwa abukho ubufakazi obuqinile balezi zinzuzo. Empeleni, igama lesiJalimane elisho "isikhumba" ngokomlando kusuka ku-hat Kamuva yaqanjwa ngokuthi i-vitamin H.

I-Vitamin B7 Yiziphi izinhlobo?

i-biotin ngendlela yamahhala noma eboshelwe kumaprotheni. Lapho amaprotheni aqukethe i-biotin egaywa, akhulula inhlanganisela ebizwa ngokuthi i-biocide. I-enzyme yokugaya i-biotinidase bese idiliza i-biocidite ibe yi-biotin yamahhala ne-lysine, i-amino acid.

Vitamin B7 emzimbeni Iqhaza Nomsebenzi

Ngendlela efanayo nawo wonke amavithamini B, i-biotin isebenza njenge-coenzyme. Ama-enzyme amahlanu abalulekile e-carboxylase abalulekile ekusebenzeni kwama-enzyme abandakanyeka kwezinye izinqubo ezibalulekile ze-metabolic. Isibonelo, i-biotin inendima ebalulekile ekuhlanganiseni kwe-fatty acid, ukwakheka kwe-glucose kanye ne-amino acid metabolism.

I-Vitamin B7 Iyini Imithombo Yokudla?

Ukudla kwezilwane okucebile nge-Biotin kuhlanganisa inyama ephilayo, inhlanzi, izikhupha zamaqanda, nemikhiqizo yobisi. Imithombo emihle yezitshalo imidumba, imifino enamaqabunga, ukholifulawa, amakhowe namantongomane. i-microbiota yamathumbuIphinde ikhiqize amanani amancane e-biotin.

Liyini Inani Elinconyiwe?

Ithebula elingezansi libonisa ukudla okwanele (AI) kwe-biotin.

 I-Vitamin B7 Ukuntula

Ukushoda kwe-Biotin akuvamile. Ingozi iphakeme kakhulu phakathi kwabantu abadliswa i-biotin ephansi, abaphuza imithi ye-antiepileptic, izinsana ezinesifo i-Leiner, noma izinsana ezithambekele ekuntulekeni ngokofuzo. Ukuntuleka kwe-biotin okungelashiwe kungabangela izimpawu zemizwa njengokuquleka, ukukhubazeka kwengqondo, nokulahlekelwa ukusebenzisana kwemisipha.

Thola I-Vitamin B7 Eyengeziwe Okuqhamuka uma udla imishanguzo

I-Biotin ayinayo imiphumela emibi eyaziwayo ngemithamo ephezulu futhi awukho umkhawulo ophezulu ongabekezeleleka osunguliwe.

I-Vitamin B9 (i-Folate)

I-Vitamin B9 yaqala ukutholakala imvubelo kodwa kamuva yahlukaniswa emaqabunga esipinashi. Ngakho-ke amagama e-folic acid noma i-folate," ifolium ” yanikezwa ngenxa yamagama asuselwa egameni lesiLatini elisho “iqabunga”.

Yiziphi Izinhlobo ze-Vitamin B9?

I-Vitamin B9 itholakala ngezindlela eziningana:

• I-Folate: Kungumndeni wezinhlanganisela ze-vitamin B9 ezitholakala ngokwemvelo ekudleni.

• I-Folic acid: Ifomu lokwenziwa elivame ukungezwa ekudleni okugayiwe noma okuthengiswa njengesithako. Abanye ososayensi bakhathazeka ngokuthi izithako ze-folic acid ezinedosi ephezulu zingadala umonakalo.
• I-L-methylfolate: Eyaziwa nangokuthi i-5-methyl-tetrahydrofolate, i-L-methylfolate iwuhlobo olusebenzayo lwevithamini B9 emzimbeni. Ukwengeza, ibhekwa njengenempilo kune-folic acid.

Indima kanye nomsebenzi we-Vitamin B9 emzimbeni

I-Vitamin B9 isebenza njenge-coenzyme futhi ibalulekile ekukhuleni kwamangqamuzana, ukwakheka kwe-DNA kanye ne-amino acid metabolism. Kubaluleke kakhulu ngezikhathi zokuhlukana nokukhula kwamaseli ngokushesha, njengobusana nokukhulelwa. Kuyadingeka futhi ekubunjweni kwamangqamuzana egazi abomvu namhlophe, ngakho-ke ukuntula kungaholela ku-anemia.

Yiziphi Imithombo Yokudla Ye-Vitamin B9?

Imithombo emihle yokudla ihlanganisa imifino enamahlamvu, imidumba, imbewu kabhekilanga kanye ne-asparagus. I-folic acid nayo ivame ukungezwa emikhiqizweni yokudla okugayiwe.

Liyini Inani Elinconyiwe?

Ithebula elingezansi libonisa isibonelelo sansuku zonke esinconywayo (RDI) sikavithamini B9.

*Ukudla okwanele

Ukuntuleka kwe-Vitamin B9

Ukushoda kwe-Vitamin B9 akuvamile ukwenzeka ngokwakho. Ivamise ukuhlotshaniswa nokunye ukushoda kwezakhi kanye nokudla okungenamsoco. I-anemia ingenye yezimpawu zakudala zokushoda kwe-vitamin B9. Ayihlukaniseki ne-anemia ehambisana nokushoda kwe-vitamin B12. Ukuntuleka kwevithamini B9 nakho kungaholela ekuzalweni kokukhubazeka kobuchopho noma izinzwa ezaziwa ngokuthi ama-neural tube defects.

Imiphumela Emibi Yokuthatha Kakhulu I-Vitamin B9

Imiphumela emibi kakhulu yomthamo omkhulu wevithamini B9 ayikabikwa. Noma kunjalo, ucwaningo lubonisa ukuthi izithasiselo zomthamo ophezulu zingafihla ukuntula kwe-vitamin B12. Abanye baze basikisele ukuthi bangase babhebhethekise ukulimala kwezinzwa ezihlobene nokuntuleka kukavithamini B12. Ukwengeza, abanye ososayensi bakhathazekile ngokuthi ukudla okuphezulu kwe-folic acid kungase kubangele izinkinga ezithile zempilo.

I-Vitamin B12 (i-Cobalamin)

I-Vitamin B12Iwukuphela kwevithamini equkethe i-cobalt, i-metallic element. Ngenxa yalesi sizathu, ngokuvamile ibizwa ngokuthi i-cobalamin.

Izinhlobo ze-Vitamin B12

Kunezinhlobo ezine eziyisisekelo zikavithamini B12 - cyanocobalamin, hydroxocobalamin, adenosylcobalamin, kanye i-methylcobalamin. IHydroxocobalamin iwuhlobo oluvela ngokwemvelo kakhulu lwevithamini B12 futhi ivame ukutholakala ekudleni okuvela ezilwaneni. Ezinye izinhlobo zemvelo, i-methylcobalamin ne-adenosylcobalamin, sezidumile njengezithasiselo eminyakeni yamuva nje.

Indima kanye nomsebenzi we-Vitamin B12 emzimbeni

Njengamanye amavithamini B, i-vitamin B12 isebenza njenge-coenzyme. Ukudla okwanele kusiza ekugcineni ukusebenza nokuthuthukiswa kobuchopho, ukusebenza kwezinzwa, nokukhiqizwa kwamangqamuzana egazi abomvu. Kuyadingeka futhi ekuguquleni amaprotheni namafutha abe amandla futhi kubalulekile ekuhlukaniseni amaseli kanye nokuhlanganiswa kwe-DNA.

Yiziphi Imithombo Yokudla Ye-Vitamin B12?

Ukudla kwezilwane kuwukuphela komthombo wokudla we-vitamin B12. Lezi zihlanganisa inyama, ubisi, ukudla kwasolwandle namaqanda. Imithombo ecebile yale vithamini; ukudla okufana nesibindi, inhliziyo, i-oyster, i-herring ne-tuna. Spirulina Ukhula lwasolwandle, njengolwelwe, luqukethe i-pseudo-vitamin B12, iqoqo lezinhlanganisela ezifana ne-vitamin B12 kodwa ezingakwazi ukusetshenziswa umzimba.

Liyini Inani Elinconyiwe?

Ithebula elingezansi libonisa i-RDI kavithamini B12.

*Ukudla okwanele

Ukuntuleka kwe-Vitamin B12

I-Vitamin B12 igcinwa esibindini, ngakho-ke noma ungatholi okwanele, kungathatha isikhathi eside ukuthi kubonakale izimpawu zokushoda. Labo abasengozini enkulu yokuntula yilabo abangakudli noma abangavamile ukudla ukudla kwezilwane. Lokhu kubonakala ekudleni kwemifino kanye ne-vegan.

Ukushoda kungakhula nakubantu abadala. Ukumuncwa kukavithamini B12 kuncike ephrotheni ekhiqizwa yisisu ebizwa ngokuthi yi-intrinsic factor. Njengoba abantu bekhula, ukwakheka kwe-intrinsic factor kungase kwehle noma kume ngokuphelele.

Amanye amaqembu engozini ahlanganisa labo abaye bahlinzwa kwesisindo noma abanesifo sikaCrohn noma isifo se-celiac yibo. Ukushoda kwe-Vitamin B12 kungabangela izinkinga ezihlukahlukene zempilo ezifana ne-anemia, ukulahlekelwa ukudla, izinkinga zezinzwa kanye nokuwohloka komqondo.

Imiphumela Emibi Yokuthatha Kakhulu I-Vitamin B12

Ingxenye encane kavithamini B12 kuphela engamuncwa emgudwini wokugaya ukudla. Inani elimunnyiwe lincike ekukhiqizeni kwe-intrinsic factor esiswini. Ngenxa yalokho, ukudla okuphezulu kwe-vitamin B12 kubantu abanempilo akuzange kuhlotshaniswe nanoma yimiphi imiphumela emibi. Izinga eliphezulu lokudla elibekezelelekayo alikaziwa.

I-Vitamin C (Ascorbic Acid)

I-vitamin CIwukuphela kwevithamini encibilika emanzini engekho esigabeni samavithamini B. I-Collagen ingenye ye-antioxidants eyinhloko yomzimba. edingekayo ekuhlanganiseni kwayo.

Izinhlobo ze-Vitamin C

I-Vitamin C ikhona ngezinhlobo ezimbili; Okuvame kakhulu kwaziwa ngokuthi i-ascorbic acid. Ifomu eline-oxidized ye-ascorbic acid ebizwa ngokuthi i-dehydroascorbic acid nayo inomsebenzi we-vitamin C.

Iqhaza kanye nomsebenzi we-Vitamin C emzimbeni

I-Vitamin C isekela imisebenzi eminingi ebalulekile yomzimba, kuhlanganise:

• ukuzivikela kwe-antioxidant: Umzimba wethu usebenzisa ama-antioxidants ukuze uzivikele ekucindezelekeni kwe-oxidative. I-Vitamin C ingenye ye-antioxidants ebaluleke kakhulu.

• Ukwakhiwa kwe-Collagen: Ngaphandle kukavithamini C, umzimba awukwazi ukuhlanganisa i-collagen, iphrotheni eyinhloko ezicutshini ezixhumene. Ngenxa yalokho, ukuntula kuthinta isikhumba, imisipha, imigqa namathambo.

• Umsebenzi wamasosha omzimba: Amaseli omzimba aqukethe amazinga aphezulu kavithamini C. Ngesikhathi sokutheleleka, amazinga abo ayancipha ngokushesha.

Ngokungafani namavithamini B, i-vitamin C ayisebenzi njenge-coenzyme, nakuba i-cofactor ye-prolyl hydroxylase, i-enzyme enendima ebalulekile ekwakhekeni kwe-collagen.

Yiziphi Imithombo Yokudla Ye-Vitamin C?

Imithombo yokudla eyinhloko kavithamini C izithelo nemifino. Ukudla okuphekiwe okuvela ezilwaneni akuqukethe cishe uvithamini C, kodwa amanani aphansi angatholakala esibindini, amaqanda, inyama nenhlanzi eluhlaza. Ukupheka noma ukomisa ukudla kwehlisa kakhulu uvithamini C.

Liyini Inani Elinconyiwe?

Inani elinconywayo lansuku zonke (i-RDI) likavithamini C inani elilinganiselwe levithamini abantu abaningi abayidingayo usuku ngalunye.

*Ukudla okwanele

Ukuntuleka kwe-Vitamin C

Ukushoda kwe-Vitamin C kuyivelakancane kodwa kungakhula kubantu abanokudla okulinganiselwe noma abangazidli izithelo noma imifino. Abantu abanomlutha wezidakamizwa noma utshwala nabo basengozini enkulu. Izimpawu zokuqala zokuntuleka kwevithamini C ukukhathala nokuba buthakathaka. Njengoba izimpawu ziba zimbi nakakhulu, kungase kube namabala esikhumbeni nezinsini ezivuvukele. I-Urticaria, ukulahlekelwa kwamazinyo, ukopha kwe-gingival, izinkinga zamalunga, iso elomile, ukulibaziseka ukuphulukiswa kwesilonda kungabonakala. Njengakho konke ukushoda kwamavithamini, kuyabulala uma kungelashwa.

Imiphumela Ebi Yokuthatha I-Vitamin C Eningi

Abantu abaningi bathatha imithamo ephezulu kavithamini C ngaphandle kwemiphumela emibi. ibekezelela ngaphandle Kodwa-ke, imithamo ephezulu kakhulu edlula amagremu ama-3 ngosuku ibangela isifo sohudo, isicanucanu kanye namajaqamba esiswini. Lokhu kungenxa yokuthi amanani alinganiselwe kavithamini C angamuncwa ngomthamo owodwa. Ama-predispensants angase abe nengozi eyengeziwe yamatshe ezinso lapho izithako zomthamo ophezulu zisebenzisa ngaphezu kwe-1000mg nsuku zonke.

Ngenxa yalokho;

amavithamini ancibilikayo emanzini; amavithamini B ayisishiyagalombili kanye novithamini C. Ngenkathi izindima zabo emzimbeni zibanzi, eziningi zisebenza njengama-coenzymes ezinqubweni eziningi ze-metabolic.

Wonke amavithamini ancibilikayo emanziniIngatholakala kalula ekudleni ngokudla okulinganiselayo. Kodwa-ke, i-vitamin B12 itholakala kuphela ngamanani abalulekile ekudleni kwezilwane. Ngenxa yalokho, abadla imifino basengozini yokuntuleka futhi kungase kudingeke baphuze izithasiselo zabo noma bajovwe njalo.

Khumbula ukuthi imizimba yethu ngokuvamile ayinayo i-vitamin B12. amavithamini ancibilikayo emanziniangigcini. Ngokufanelekile, kuyadingeka ukuzithola ekudleni nsuku zonke.