Vitamini B (gulu)

Zamkatimu

Zakudya zomwe zili ndi mavitamini B ambiri
- - Chofunikira cha tsiku ndi tsiku cha mavitamini B
  - Mankhwala ndi mphamvu
Zothandiza zimatha mavitamini B
- Zowopsa za mavitamini a B, zotsutsana ndi machenjezo
Werengani komanso za mavitamini ena:

Tikamanena za zovuta za B, timatanthauza gulu lazinthu zosungunuka m'madzi zomwe zimapezeka palimodzi kapena padera m'malo ambiri azakudya. Amathandizira kagayidwe kake pochita ngati coenzymes ndikusintha mapuloteni ndi chakudya kukhala mphamvu. Mavitaminiwa amathandizira khungu ndi minofu, machitidwe amanjenje ndikugwira ntchito kwama cell.

Kodi gulu la mavitamini B limatchedwa chiyani?

Pakadali pano, zovuta za mavitamini a B zimaphatikizapo zinthu 12 zosungunuka zosungunuka ndi madzi. Eyiti mwa awa amawoneka ngati mavitamini ofunikira ndipo ayenera kuphatikizidwa pazakudya:

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B5 (pantothenic acid);
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B7 (biotin, kapena vitamini H);
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Zinthu zonga Vitamini

Ndikosavuta kuwona kuti mgulu la mavitamini B, manambala a vitamini ali ndi mipata - ndiye kuti, mulibe mavitamini ,, B10 ndi B11. Zinthu izi zilipo, ndipo nthawi ina amawonedwanso ngati mavitamini B ovuta. Pambuyo pake zidapezeka kuti mankhwalawa amapangidwa ndi thupi lokha, kapena sali ofunikira (ndi mikhalidwe yomwe imatsimikizira mavitamini). Chifukwa chake, adayamba kutchedwa pseudovitamins, kapena zinthu ngati mavitamini. Siphatikizidwe ndi zovuta zamavitamini B.

Choline (B4) - gawo lofunikira pakudya kwa nyama, pang'ono pokha la chinthuchi limapangidwa mthupi la munthu. Idadzipatula koyamba mu 1865 kuchokera ku bovine ndi porcine gallbladders ndipo idatchedwa neurin. Zimathandizira pakupanga ndi kutulutsa neurotransmitter acetylcholine komanso imathandizira pamafuta amthupi. Choline amapezeka mu zakudya zina - mkaka, mazira, chiwindi, nsomba, ndi mtedza. Thupi labwino, choline chimapangidwa chokha. Asayansi pakadali pano akuganiza zakufunika kwa choline ngati chowonjezera, popeza pali lingaliro loti palibe choline chokwanira chomwe chimapangidwa mthupi. Mu 1998 adadziwika kuti ndi chinthu chofunikira.

Inositol (B8) - chinthu chofunikira pakufalitsa kwa ma cell, mayankho amthupi, kukula ndi kugwira ntchito kwa mitsempha. Inositol imapangidwa mwaulere ndi thupi la munthu kuchokera ku glucose ndipo imapezeka m'matumba ambiri amthupi. Ngakhale zili choncho, imagwiritsidwanso ntchito ngati mankhwala pochiza matenda ena. Inositol imagwiritsidwa ntchito kwambiri m'makampani.

Para-aminobenzoic acid (B10) - chinthu chofala m'chilengedwe chofunikira pakukula kwa makoswe ndi nkhuku. Choyamba chidapezeka ngati njira yothandizira kutsuka tsitsi mu mbewa za labotale. Masiku ano akukhulupirira kuti chigawo ichi sichofunikira m'thupi la munthu.

Pteryl-hepta-glutamic acid (B11) - chinthu chomwe chimakhala ndi zinthu zingapo ndipo chimadziwika kuti ndi imodzi mwa mitundu ya folic acid. Zambiri ndizokhudza izi. Amakhulupirira kuti ndikukula kwa anapiye.

Mbiri yakupeza

Kalekale, "vitamini B" amawonedwa ngati chopatsa thanzi chimodzi. Pambuyo pake ofufuzawo adapeza kuti zomwe zidapanganso zidali ndi mavitamini angapo, omwe adapatsidwa mayina osiyana ndi manambala. Manambala omwe akusowa, monga B4 kapena B8, mwina si mavitamini (ngakhale amawerengedwa ngati amapezeka), kapena amabwereza zinthu zina.

vitamini B1 anapezeka m'zaka za m'ma 1890 ndi dokotala wankhondo waku Dutch a Christian Aikman, omwe amayesa kudziwa kuti ndi tizilombo titi timayambitsa matenda a beriberi. Aikman adawona kuti nyama zomwe zimadyetsa mpunga wosasenda sizimawonetsa matenda, mosiyana ndi zomwe zimadyetsedwa mpunga wopanda mankhusu. Chifukwa cha ichi chinali kupezeka kwa mbewu zosapukutidwa za chinthu chomwe masiku ano chimadziwika kuti thiamine.

Riboflavin, kapena vitamini B2anali wachiwiri wopezeka ndi mavitamini ovuta. Anapezeka mkaka ngati utoto wonyezimira wonyezimira wofunikira pakukula kwa makoswe. Kumayambiriro kwa zaka za m'ma 1930, pigment iyi idatchedwa riboflavin.

Niacin, kapena vitamini B3, adadziwika mu 1915 pomwe madotolo adazindikira kuti kuchepa kumabweretsa matenda a pellagra. Dokotala waku Austrian-American a Joseph Goldberger adaphunzira kuchokera poyesa akaidi kundende ya Mississippi kuti chosowacho chimapezeka munyama ndi mkaka, koma kulibe chimanga. Mankhwala a niacin adapezeka mu 1937 ndi Konrad Arnold Elvey.

Doctor R. Williams adazindikira vitamini B5 (pantothenic acid) mu 1933 pophunzira zakudya za yisiti. Pantothenic acid imapezeka munyama, masamba, tirigu, mazira, ndi zakudya zina zambiri. Vitamini B5 ndiyomwe imayambitsa coenzyme A, yomwe imagwira ntchito yama metabolism, mapuloteni ndi lipids.

vitamini B6 anapezeka mu 1934 ndi wasayansi waku Hungary Paul Györgyi, yemwe anali kuchita kafukufuku wamatenda akhungu m'makoswe. Pofika 1938, vitamini B6 idadzipatula, ndipo mu 1939 idatchedwa pyridoxine. Pomaliza, mu 1957, milingo yofunikira ya vitamini B6 mthupi idatsimikizika.

Mu 1901, asayansi adazindikira kuti yisiti imafunikira kukula kwapadera, komwe amati biosome. Pazaka 30 zotsatira, bios idakhala chisakanizo cha zinthu zofunika, chimodzi mwazomwe zili biotin kapena vitamini B7… Pomaliza, mu 1931, wasayansi Paul György anatenga biotin m'chiwindi ndipo anaitcha kuti vitamini H - kumene H ndi kochepa kwa Haut und Haar, mawu achijeremani otanthauza khungu ndi tsitsi. Biotin adadzipatula mu 1935.

Ngakhale kupita patsogolo kwakukulu komwe kukadapangitsa kuti ipezeke koyambirira kwa ma 1930, vitamini B9 idatsegulidwa mwalamulo mu 1941 ndi Henry Mitchell. Yopatulikanso mu 1941. Dzina la Folic acid limachokera ku "folium", lomwe ndi liwu lachilatini loti masamba chifukwa lidalekanitsidwa koyamba. Mpaka m'ma 1960 pomwe asayansi adalumikiza kuchepa kwa vitamini B9 ndi zilema zobereka.

vitamini B12 anapezeka mu 1926 ndi George Richard Minot ndi William Perry Murphy, omwe adapeza kuti kuwononga chiwindi chochuluka kumapangitsanso maselo ofiira a odwala omwe ali owopsa (osatha kupanga maselo ofiira okwanira). Mu 1934, asayansi onse, komanso George Whipple, adalandira Mphotho ya Nobel pantchito yawo yochiza kuchepa kwa magazi m'thupi. Vitamini B12 sinasankhidwe mpaka 1948.

Zakudya zomwe zili ndi mavitamini B ambiri

Ikuwonetsa pafupifupi kupezeka kwa 100 g ya mankhwala

vitamini	mankhwala	Timasangalala
B1 (thiamine)	Nkhumba ya mafuta ochepa	0.989 mg
	Peanut	0.64 mg
	Ufa Wonse	0.502 mg
	Nyemba za soya	0.435 mg
	Mtola wobiriwira	0.266 mg
	Tuna	0.251 mg
	Amondi	0.205 mg
	Katsitsumzukwa	0.141 mg
	Salimoni	0.132 mg
	Mbeu za mpendadzuwa	0.106 mg
B2 (riboflavin)	Chiwindi cha ng'ombe (yaiwisi)	2.755 mg
	Amondi	1.138 mg
	dzira	0.457 mg
	bowa	0.402 mg
	Nyama yamphongo	0.23 mg
	sipinachi	0.189 mg
	Nyemba za soya	0.175 mg
	Mkaka	0.169 mg
	Ufa Wonse	0.165 mg
	Yoghur yachilengedwe	0.142 mg
B3 (Chitsulo)	Chifuwa cha nkhuku	14.782 mg
	ng'ombe chiwindi	13.175 mg
	Peanut	12.066 mg
	Tuna	8.654 mg
	Ng'ombe (mphodza)	8.559 mg
	Nyama yaku Turkey	8.1 mg
	Mbeu za mpendadzuwa	7.042 mg
	bowa	3.607 mg
	Mtola wobiriwira	2.09 mg
	Peyala	1.738 mg
B5 (Pantothenic Acid)	Mbeu za mpendadzuwa	7.042 mg
	Chiwindi cha nkhuku	6.668 mg
	Tomato wouma ndi dzuwa	2.087 mg
	bowa	1.497 mg
	Peyala	1.389 mg
	Salimoni	1.070 mg
	Chimanga	0.717 mg
	Kolifulawa	0.667 mg
	Burokoli	0.573 mg
	Yoghur yachilengedwe	0.389 mg
B6 (Pyridoxine)	Fistashki	1.700 mg
	Mbeu za mpendadzuwa	0.804 mg
	Sesame	0.790 mg
	Molasses	0.67 mg
	Nyama yaku Turkey	0.652 mg
	Chifuwa cha nkhuku	0.640 mg
	Ng'ombe (mphodza)	0.604 mg
	Nyemba za bar (pinto)	0.474 mg
	Tuna	0.455 mg
	Peyala	0.257 mg
B7 (biotin)	Chiwindi cha ng'ombe, chokonzeka	Makilogalamu 40,5
	Dzira (lonse)	Makilogalamu 20
	Amondi	Makilogalamu 4.4
	yisiti	Makilogalamu 2
	Cheddar wolimba tchizi	Makilogalamu 1.42
	Peyala	Makilogalamu 0.97
	Burokoli	Makilogalamu 0.94
	Rasipiberi	Makilogalamu 0.17
	Kolifulawa	Makilogalamu 0.15
	Mkate wonse wa tirigu	Makilogalamu 0.06
B9 (Folic acid)	Nsawawa	Makilogalamu 557
	Nyemba za bar (pinto)	Makilogalamu 525
	Lentilo	Makilogalamu 479
	Liki	Makilogalamu 366
	ng'ombe chiwindi	Makilogalamu 290
	sipinachi	Makilogalamu 194
	Beetroot	Makilogalamu 109
	Peyala	Makilogalamu 81
	Burokoli	Makilogalamu 63
	Katsitsumzukwa	Makilogalamu 52
B12 (Cobalamin)	Chiwindi cha ng'ombe, yokazinga	Makilogalamu 83.13
	Chiwindi cha ng'ombe, choluka	Makilogalamu 70.58
	Chiwindi cha ng'ombe, yaiwisi	Makilogalamu 59.3
	Chiwindi cha nkhuku, yaiwisi	Makilogalamu 16.58
	Mussels, yaiwisi	Makilogalamu 12
	nkhono	Makilogalamu 11.28
	Tuna, yaiwisi	Makilogalamu 9.43
	Sardines, zakudya zamzitini mumafuta	Makilogalamu 8.94
	Nsomba ya Atlantic, yaiwisi	Makilogalamu 8.71
	Kalulu	Makilogalamu 7.16

Chofunikira cha tsiku ndi tsiku cha mavitamini B

Chigawo chilichonse cha vitamini complex chili ndi mawonekedwe apadera ndipo chimagwira ntchito zina m'thupi la munthu. Mavitamini B1, B2, B3 ndi biotin amagwira nawo mbali zosiyanasiyana za kupanga mphamvu, vitamini B6 imafunika kuti kagayidwe kake kagayidwe, ndipo vitamini B12 ndi kupatsidwa folic acid zimagwira ntchito pokonzekera kugawanika kwa maselo. Mavitamini aliwonse alinso ndi ntchito zambiri zowonjezera. Mavitamini angapo a B amakhudzidwa ndi zochitika za thupi nthawi imodzi, monga vitamini B12 ndi folic acid. Komabe, palibe njira imodzi yomwe imafuna mavitamini B onse pamodzi. Monga lamulo, mavitamini a B ndi osavuta kupeza kuchokera ku zakudya wamba. Nthawi zina kokha m'pofunika kuyambitsa zowonjezera zowonjezera muzakudya (mwachitsanzo, vitamini B12, yomwe ili muzinthu zanyama zokha, iyenera kudyedwa ndi odya zamasamba ndi zamasamba kuchokera kuzinthu zina, zopangira).

Chowonadi chatsiku ndi tsiku cha vitamini B aliyense chimasiyanasiyana kuchokera pama micrograms ochepa mpaka mamiligalamu ochepa. Patsiku, thupi liyenera kulandira:

vitamini B1 (thiamine) - kuchokera ku 0,80 mg mpaka 1,41 mg patsiku la akulu, komanso kuchokera ku 0,30 mg mpaka 1,4 mg patsiku la ana, kutengera kuchuluka kwa zochitika za tsiku ndi tsiku - momwe moyo umakhalira kwambiri, m'pamenenso thiamine zosowa za thupi;
vitamini B2 (riboflavin) - 1,3 mg patsiku kwa amuna azaka zopitilira 14, 1,1 mg patsiku azimayi azaka zopitilira 14 (1,4 mg panthawi yapakati ndi 1,6 mg panthawi yoyamwitsa), 0,3 mg patsiku la akhanda , 0,4 - 0,6 mg wa ana, 0,9 mg pa tsiku kwa achinyamata kuyambira 9 mpaka zaka 13;
vitamini B3 (niacin) - 5 mg patsiku la makanda, 9 mg wa ana azaka 1 mpaka 3, 11 mg wa ana azaka 4-6, 13 mg wa ana azaka 7-10, 14-15 mg wa achinyamata osakwana zaka 14, 14 mg kwa akazi azaka 15, 18 mg kwa amuna azaka 15;
vitamini B5 (pantothenic acid) - Pafupifupi 2 mg 4 pa tsiku kwa ana, 5 mg pa tsiku kwa akulu, 7 mg pa nthawi yapakati ndi yoyamwitsa;
vitamini B6 (pyridoxine) - pafupifupi 0,5 mg pa tsiku kwa ana, 1 mg tsiku lililonse kwa achinyamata a zaka 9-13, akuluakulu - 1,3 mg pa tsiku ndi kuwonjezeka kwa mlingo wa 2,0 mg pa nthawi ya mimba ndi mkaka wa m'mawere;
Vitamini B7 (biotin) - 5 mpaka 8 mcg patsiku la ana ochepera zaka 4, 12 mcg patsiku kwa ana azaka 9 mpaka 13, 20 mcg patsiku la achinyamata azaka 9 mpaka 13, 25 mcg ya achinyamata azaka 14 mpaka 18 , 30 mcg akuluakulu ... Ndi mkaka wa m'mawere, mlingowo ukuwonjezeka mpaka 35 mcg patsiku;
vitamini B9 (folic acid) - 65-80 mcg patsiku la ana, 150 mcg ya ana kuyambira 1 mpaka 3 wazaka, 200 mcg patsiku la ana azaka 4 mpaka 8, 300 mcg ya achinyamata azaka 9 mpaka 13, 400 mcg kwa akulu komanso achinyamata azaka 14. Pakati pa mimba, mlingo umakwera kufika ku 600 mcg, ndi mkaka wa m'mawere - 500 mcg;
vitamini B12 (cobalamin) - 0,5 - 0,7 μg patsiku la ana ochepera zaka zitatu, 3 μg patsiku kwa ana ochepera zaka 1, 10 μg kwa ana azaka 1.3 mpaka 11, 14 μg ya achinyamata azaka 1,4 ndi akulu. Amayi apakati amalangizidwa kuti azidya mavitamini 14 a vitamini patsiku, oyamwa - 1,6 mcg.

Kufunika kwa mavitamini B kumawonjezeka ndi izi:

ukalamba;
zakudya zosakanizidwa bwino;
zakudya zowonda pafupipafupi;
kusuta, kumwa pafupipafupi;
Kuchotsa opaleshoni magawo am'mimba;
kumwa mankhwala ena - corticosteroids, antidepressants, njira zakulera ndi mankhwala ena;
mimba ndi mkaka wa m'mawere;
kuchuluka zolimbitsa thupi;
kuchepa kwa magazi;
mankhwala amphamvu a chemotherapy.

Mankhwala ndi mphamvu

Zambiri mwa zovuta za mavitamini a B sizogwirizana wina ndi mnzake kaya ndi mankhwala kapena thupi, komabe ali ndi zinthu zingapo zofananira:

1 onse, kupatula asidi wa lipoic, amatha kusungunuka ndi madzi;
2 ambiri, ngati si onse, ndi ma coenzymes ndipo amatenga gawo lofunikira pama metabolism;
Zambiri mwa izo zitha kupezeka kuchokera ku gwero limodzi - kapena;
Zambiri mwa izo zimatha kupangidwa ndi mabakiteriya am'mimba.

thiamine ndi mankhwala oyera oyera, osungunuka mosavuta m'madzi, pang'ono mowa wa ethyl, koma osasungunuka mu ether ndi chloroform. Fungo lake limafanana ndi yisiti. Thiamine amawonongeka pakatenthedwe ngati pH ndiyokwera. Itha kupirira kuwira kwakanthawi mpaka 100 ° C. Zotsatira zake, imangotayika pang'ono kuphika kapena kumalongeza. Kuwira kapena kuwira kwanthawi yayitali mu soda kumakuwononga. Khola m'malo okhala ndi acidic. Kupera ufa wa tirigu kumachepetsa kwambiri thiamine, nthawi zina mpaka 80%. Chifukwa chake, nthawi zambiri, ufa wa tirigu nthawi zambiri umalimbikitsidwa ndi thiamine.

zinanso zofunika ndi wowala wonyezimira wachikasu ufa. Imasungunuka m'madzi ndi ethanol, koma yosungunuka mu ether ndi chloroform. Kulimbana ndi kutentha ndi zidulo, koma zimangowonongeka mosavuta zikawululidwa ku alkalis ndi kuwala. Yankho lamadzimadzi lili ndi chikasu chobiriwira. Zimapirira kumalongeza ndi kuphika.

Pantothenic acid ndi mafuta otumbululuka achikasu, osungunuka m'madzi ndi ethyl acetate, koma osasungunuka mu chloroform. Amagonjetsedwa ndi okosijeni ndi othandizira, koma amawonongedwa ndi kutentha m'malo amchere komanso amchere.

niacin ndiye mavitamini osavuta kwambiri omwe alipo. Ndi mankhwala oyera oyera, osungunuka mumowa wa ethyl. Kutentha kosagwira. Nicotinamide, chochokera ku niacin, imapezeka ngati makhiristo oyera ngati singano. Ndi sungunuka madzi ndi kugonjetsedwa ndi kutentha ndi mpweya. Ichi ndichifukwa chake kuphika kumawonongeka nthawi zambiri. Monga thiamine, mavitamini B5 ambiri amatayika panthawi yopera.

Vitamini B6 gulu Mulinso mankhwala atatu: pyridoxine, pyridoxal ndi pyridoxamine. Mitundu yonse ya 3 ya vitamini B3 ndi mankhwala ochokera ku pyridine, C₅H₅N ndipo amasiyana wina ndi mzake momwe amathandizira m'malo a 4 mpheteyo. Mitundu yonse ya 3 imasinthasintha mosavuta. Pyridoxine ndi chinthu choyera ndi crystalline ndipo chimasungunuka m'madzi ndi mowa, komanso pang'ono pokha m'mafuta osungunulira. Zimagwira bwino kuwala ndi ma radiation. Kulimbana ndi kutentha mu mayankho onse a acidic ndi alkaline, pomwe pyridoxal ndi pyridoxamine zimawonongeka pakatentha kwambiri.

Biotin ali ndi mawonekedwe achilendo amitundu. Pali mitundu iwiri ya biotin: allobiotin ndi epibiotin. Biotin ndi thiamine ndiwo mavitamini okhawo okhala ndi sulfa omwe amakhala okha mpaka pano. Vitamini B7 imawonekera ngati singano zazitali. Tiyeni tisungunuke m'madzi ndi mowa wa ethyl, koma osasungunuka mu chloroform ndi ether. Ndiwotentha komanso wosagonjetsedwa ndi zidulo ndi alkalis. Ili ndi malo osungunuka a 230 ° C.

Molekuli kupatsidwa folic acid Amakhala ndi magawo atatu, mawonekedwe ake ndi C₁₉H₁₉O₆N₇… Mavitamini osiyanasiyana a B9 amasiyana wina ndi mzake kuchuluka kwa magulu a glutamic acid omwe alipo. Folic acid ndi mankhwala achikasu, osungunuka bwino m'madzi komanso osungunuka m'mafuta osungunulira. Ndi kugonjetsedwa ndi kutentha kokha mu zamchere kapena ndale njira. Amataya zochitika zikawonekera padzuwa.

vitamini B12 imapezeka muzinthu zanyama zokha, minofu yanyama imakhala nayo mosiyanasiyana. Pazakudya zina, vitamini B12 imatha kupangidwa ndi tizilombo ta m'mimba. Cyanocobalamin ndi yapadera chifukwa imapangidwa ndi tizilombo toyambitsa matenda, makamaka anaerobic. Kapangidwe ka vitamini B12 ndi chimodzi mwazovuta kwambiri. Ndi chinthu chofiira kwambiri cha crystalline. Tiyeni tisungunuke m'madzi, mowa ndi acetone, koma osati mu chloroform. B12 imagonjetsedwa ndi kutentha m'njira zopanda ndale, koma imawonongedwa ndi kutentha muzitsulo za acidic kapena zamchere.

Tikukulimbikitsani kuti mudziwe zambiri zamitundumitundu ya Vitamini B yomwe ili yayikulu kwambiri padziko lonse lapansi. Pali zinthu zopitilira 30,000 zokonda zachilengedwe, mitengo yowoneka bwino komanso kukwezedwa pafupipafupi, kosalekeza 5% kuchotsera ndi nambala yampikisano CGD4899, kutumiza kwaulere padziko lonse lapansi kulipo.

Zothandiza zimatha mavitamini B

Pali malingaliro ambiri okhudzana ndi thanzi la mavitamini osiyanasiyana a B. Thiamine amaganiza kuti amathandizira kukhala ndi thanzi labwino kwa anthu omwe ali ndi matenda omwe amathandizidwanso ndi pyridoxine ndi cobalamin. Mlingo waukulu wa niacin, woperekedwa ndi dokotala, cholesterol m'munsi komanso lipoproteins. Umboni wina umanena kuti niacin imatha kuletsa wachinyamata (mtundu wa 1 wodalira insulin) mwa ana omwe ali pachiwopsezo posunga pancreatic insulin excretion nthawi yayitali kuposa masiku onse. Niacin imagwiritsidwanso ntchito kuthana ndi kupindika kwapakati ndi mafupa, ngakhale kugwiritsa ntchito miyezo yayikulu kumapeto kwake kumatha kubweretsa mavuto pachiwindi. Kuchuluka kwa migraines kumatha kuchepetsedwa kwambiri komanso kuuma kwake kumachepetsedwa pogwiritsa ntchito riboflavin yowonjezera. Pyridoxine amagwiritsidwa ntchito mochiritsira kuti achepetse matenda amtima, kuti athetse mseru panthawi yapakati, komanso kuti athetse vuto la premenstrual syndrome. Pyridoxine ikaphatikizidwa ndi magnesium, imatha kukhala ndi zotsatira zabwino pamakhalidwe a ana. Cobalamin supplementation yasonyezedwa kuti ichulukitse chonde cha abambo. Matenda okhumudwa, matenda amisala, komanso kufooka kwamaganizidwe nthawi zambiri zimalumikizidwa ndi zolakwika mu cobalamin ndi folate. Folic acid imatha kuchepetsa kuthekera kwa khansa ya khomo lachiberekero kapena m'matumbo m'magulu ena omwe ali pachiwopsezo.

Mavitamini a B amathandiza kwambiri pakupanga DNA, yomwe imayambitsa kufulumira kwa njira zina. Kulephera kwakukulu kwa mavitamini a B kumatha kubweretsa kusokonezeka pakupanga maselo atsopano ndikukula kwawo kosalamulirika, komwe kumadzetsa khansa.

Mavitamini a B, mwa zina (monga mavitamini C, D, E, mafuta, coenzyme Q10, lipoic acid), ndiofunikira kwambiri paumoyo wamtima. Chodziwika kwambiri ndi gawo lomwe folic acid, B6 ndi B12 adachita pochepetsa ma homocysteine. Ngakhale izi sizinatsimikizidwe mwalamulo ndi mankhwala, maphunziro ambiri apeza kuchuluka kwa homocysteine m'mafuta omwe amapezeka mu endothelium (maselo ochepera omwe amayenda mkati mwa mitsempha yamagazi), komanso m'mitsempha yamagazi komanso mumtima matenda.

Akatswiri amisala nawonso akutembenukira kumavitamini a B ngati mankhwala. Pamodzi ndi vitamini C, amathandizira kukhalabe ndi vuto la adrenal gland poyankha kupsinjika. Kafukufuku wambiri akuwonetsa kuti mpaka 30% ya odwala omwe agonekedwa mchipatala ali ndi vuto la B12. Kafukufuku wowerengeka wazaka zakuthambo awonetsa kuyanjana pakati pamawonekedwe ochepa am'magazi, mavitamini B6 ndi B12, komanso kuchuluka kwazizindikiro zakukhumudwa. Kuperewera kwa vitamini B kumalumikizananso ndi vuto la nkhawa makamaka matenda osokoneza bongo. Madokotala ambiri akuyamba kuchiza OCD ndi mavitamini inositol.

Pomaliza, munthu sangazindikire momwe mavitamini B amakhudzira kuchuluka kwa mphamvu ndi mphamvu. Kuperewera nthawi zambiri kumabweretsa kufooka kosatha, kutopa kochulukirapo, ndi kugona.

Vitamini B iliyonse ndi cofactor (nthawi zambiri imakhala coenzyme) pazinthu zazikulu zamagetsi, kapena chimbalangondo chofunikira kuti muchite. Mavitaminiwa amatha kusungunuka ndi madzi, ndiye kuti, samayikidwa m'matumba amthupi, koma amatuluka mumkodzo. Kutenga mavitamini a B kumachitika m'mimba ndipo nthawi zambiri kumafunikira zinthu zina (mapuloteni) mthupi kuti mavitamini azilowetsedwa.

Kuyanjana ndi zinthu zina

Njira zonse mthupi zimalumikizidwa, chifukwa chake zinthu zina zimatha kuwonjezera mphamvu zamavitamini B, ndipo zina zimatha kuzichepetsa.

Mafuta ndi mapuloteni amachepetsa thupi kufuna vitamini B1, pomwe chakudya, m'malo mwake, chimakulitsa. Zakudya zazikulu zam'madzi (nsomba ndi nkhono) zimakhala ndi enzyme (thiaminase) yomwe imaphwanya thiamine mthupi. Chifukwa chake, anthu omwe amadya kwambiri zakudyazi amatha kukhala ndi vuto la kuchepa kwa vitamini B1. Kuphatikiza apo, thiamine imagwirizana ndi magnesium; Popanda iyo, B1 siyingasinthe kukhala mawonekedwe ake azamoyo. Riboflavin sayenera kutengedwa ndi calcium, yomwe imachepetsa kuyamwa. Niacin imagwira ntchito ndi zinc kuti ipereke zinc yambiri m'chiwindi. Mkuwa umapangitsa kuti thupi likhale ndi vitamini B5. Vitamini B6 (pyridoxine) imalangizidwa kuti igwiritsidwe ntchito ndi magnesium, pakati pazabwino za kuphatikiza uku ndi kupumula kwa zizindikiro za premenstrual syndrome. Kuphatikiza kwa pyridoxine ndi thiamine, komanso pyridoxine ndi vitamini B9 sikofunikira. Folic acid ndiyosayenera kugwiritsa ntchito zinc, komanso vitamini B12, chifukwa zimathandizira kuti thupi lizisowa wina ndi mnzake. Cobalamin (B12) sayenera kutengedwa ndi vitamini C, makamaka ngati thiamine ndi mkuwa amatengedwa nthawi yomweyo.

Zakudya zabwino kwambiri zophatikizira mavitamini B:

1 Dzungu pudding ndi mbewu za chia. Zosakaniza: mkaka, puree, mbewu za chia, madzi a mapulo, mbewu za mpendadzuwa, ma almond, atsopano. Muli thiamine, biotin, mapuloteni, fiber ndi zinthu zina zambiri zopindulitsa.
2 Quinoa ndi saladi wakale. Zosakaniza: quinoa, kale kale, kabichi wofiira, katsabola, mazira owiritsa, viniga wa mpunga, mafuta owonjezera a maolivi, tsabola wakuda. Muli riboflavin, biotin, folic acid ndi cobalamin.
3 Saladi wopanda gilateni wokhala ndi quinoa ndi broccoli. Zosakaniza: mwatsopano, quinoa, nkhaka, tomato wa chitumbuwa, mbewu za dzungu, mchere wamchere, tsabola wakuda, mpiru wa Dijon, viniga, mafuta owonjezera a maolivi, ma mapulo. Muli thiamine ndi riboflavin.
4 Tsabola Za Quinoa Zosasunthika Za Gluten. Zosakaniza: tsabola wobiriwira wobiriwira, mphodza zamzitini, watsopano, feta tchizi, njere za chimanga zachisanu, mchere, tsabola wakuda. Muli thiamine, riboflavin, pyridoxine, folic acid, pantothenic acid ndi cobalamin.

Popanda zotsutsana ndi zamankhwala, matenda, komanso zokonda zamakhalidwe, mavitamini a B amapezeka bwino kuchokera ku chakudya. Mavitaminiwa ndi ofala muzakudya zambiri ndipo n'zosavuta kupeza zakudya zomwe zingawonjezere mavitamini ndipo zingagwirizane ndi kukoma kwa aliyense. Kupatulapo ndi vitamini B12, yomwe imangopezeka kuchokera kuzinthu zanyama, chifukwa chake, mwachilengedwe, ndizovuta kuti azinyama azipeza. Pankhaniyi, moyang'aniridwa ndi dokotala, mavitamini opangidwa amalembedwa. Mosasamala kanthu za chirichonse, kudya kosalamulirika kwa mavitamini opangidwa sikungakhale kopindulitsa, komanso kuvulaza. Choncho, tikulimbikitsidwa kukaonana ndi dokotala musanatenge mavitamini aliwonse.

Gwiritsani ntchito mankhwala

Chifukwa chakuti vitamini aliyense wa gulu B ali ndi ntchito yake, vitamini imodzi imaperekedwa ndi dokotala kutengera zomwe zikuwonekera mwachindunji.

Mavitamini a B amaperekedwa, choyamba, ndi kusowa koyenera, kusayamwa kokwanira kapena ndi zakudya zochepa. Komanso, nthawi zambiri ndimalangiza mavitaminiwa kuti azimwa ukalamba, komanso kwa anthu omwe amamwa mowa kapena amasuta. Kupatsidwa folic acid nthawi zambiri amalembedwa pokonzekera kapena panthawi yoyembekezera, chifukwa zimathandizira kukulira bwino kwa mwana wosabadwayo. Kuphatikiza apo, mavitamini a B amtundu wa mankhwala amalangizidwa kuti atengeredwe ngati izi:

kuti imathandizira bala bala;
ndi stomatitis;
kusintha thanzi la othamanga;
;
ndi nkhawa;
monga gawo la mankhwala ovuta ndi;
kuthetsa zizindikiro za premenstrual syndrome;
ndi chidwi kuchepekedwa kwa matenda;
mpumulo wa matenda opweteka kwambiri.

Pakadali pano, mavitamini a B amatha kugulidwa m'masitolo onse payekhapayekha komanso ngati zovuta. Nthawi zambiri, ma multivitamini amabwera m'mapiritsi. Monga lamulo, mavitamini oterewa amatengedwa pamaphunziro, pafupifupi, kwa mwezi umodzi. Payokha, mavitamini a B amatha kupezeka ngati jakisoni (intravenous and intramuscular) - amapatsidwa kuti apititse patsogolo ndikuthandizira kuyamwa kwa zinthu - ndi makapisozi.

Kugwiritsa ntchito mavitamini B mu mankhwala amwambo

Madokotala achikhalidwe, monganso mankhwala achikhalidwe, amazindikira kufunikira kwa mavitamini B opangira mphamvu, thanzi lathunthu, ndi khungu, tsitsi ndi thanzi la msomali. Mafuta omwe ali ndi mavitamini B (makamaka B6) amalimbikitsidwa. Opaka okhala ndi mavitamini B1, B2 ndi B6 amagwiritsidwa ntchito. Palinso maphikidwe odziwika othandiza kuchiza kuchepa kwa magazi ndi zakudya zomwe zimakhala ndi vitamini B12 wambiri. Makamaka zothandiza ndi Tingafinye ku chiwindi cha ng'ombe, amene ali ndi mavitamini, ndi kuchuluka kwa mafuta ndi mafuta m'thupi ndi kochepa.

Kafukufuku waposachedwa pamavithamini a B

Asayansi ochokera ku Yunivesite ya Adelaide, ku Australia, apeza kuti kumwa vitamini B6 kumatha kuthandiza anthu kukumbukira maloto awo. Kafukufukuyu, wofalitsidwa pa intaneti, adaphatikizira anthu 100 aku Australia omwe adatenga mavitamini B owonjezera asanagone masiku asanu otsatizana. Vitamini B6 sinakhudze kuwala, quirkiness, kapena mtundu wa maloto ndi zina. Ena mwa omwe adatenga nawo gawo adatenga mankhwala a placebo, pomwe ena onse adatenga 240 mg vitamini B6 asanagone. Anthu ambiri, omwe sanakumbukire maloto awo m'mbuyomu, adavomereza kuti atamwa vitamini, zinali zosavuta kuti akumbukire zomwe adalota. Komabe, atsogoleri owerengera amachenjeza kuti kugwiritsa ntchito mankhwalawa kwa nthawi yayitali pyridoxine kuyenera kuyang'aniridwa ndi akatswiri azaumoyo.
Ripoti laposachedwa lofalitsidwa mu Journal of the Endocrine Society likuyang'ana vuto la kusazindikira chifukwa chotenga chowonjezera cha biotin chotchedwa vitamini B7. Wodwalayo amatenga 5000 mcg ya biotin tsiku lililonse, zomwe zidapangitsa kuti mayesero olakwika azachipatala, ma radiography osafunikira, kuwunika, komanso pafupifupi njira yovuta yomwe imaperekedwa kwa hypercoagulation. Izi ndichifukwa madokotala amaganiza kuti wodwalayo ali ndi hypercortisolemia kapena chotupa chomwe chimapanga testosterone. Zotsatira zake, zizindikilo zoyambilira zimayambitsidwa chifukwa chodya mopitirira muyeso wa biotin, womwe mwamwambo umadziwika kuti ndi vitamini womwe umathandizira khungu, tsitsi ndi misomali.
Nkhani yowunikira yomwe idasindikizidwa mu Journal of the American Institute of Cardiology imatsimikizira kuti kuwonjezera mavitamini kulibe phindu kupewa kapena kuchiza matenda amtima. Ofufuzawa adapeza kuti zambiri pazakudya zinayi zomwe amagwiritsidwa ntchito kwambiri - ma multivitamini, mavitamini D, calcium, ndi mavitamini C - sizinawonetse zotsatira zabwino popewa matenda amtima, kapena kuti sipanakhale kusintha kwamitengo yakufa kuchokera pamwambapa. Kupatula kokha anali folic acid ndi gulu B ma multivitamini, momwe folic acid inali gawo. Vitamini B9 yasonyezedwa kuti ichepetse chiopsezo cha sitiroko. Nthawi yomweyo, niacin (vitamini B3) ndi ma antioxidants amalumikizidwa ndi chiopsezo chowonjezeka chakufa ndi matenda amtima.

Kugwiritsa ntchito mavitamini B mu cosmetology

Titha kunena mosakaika kuti mavitamini a B ndiofunikira pakhungu ndi misomali. Ndicho chifukwa chake pali maphikidwe ambiri a masks, decoctions, lotions - zonse ndi zinthu zachilengedwe komanso kuwonjezera mavitamini a mankhwala.

Maski atsitsi, omwe amaphatikiza mavitamini a B, nthawi zambiri amakhala olimba, obwezeretsa ndi kusintha utoto. Zakudya zachilengedwe zomwe zimagwiritsidwa ntchito bwino kwambiri zomwe zimakhala ndi mavitamini ndi mazira aiwisi ndi madzi a aloe vera. Amawonjezeranso mafuta osiyanasiyana, uchi ndi zitsamba. Chifukwa chake, chisakanizo cha zinthu zofunika tsitsi (mavitamini B, A ndi E) chimapezeka, chomwe chili ndi mankhwala opha tizilombo, antioxidant ndi zowongolera. Nyimbo zotere, mwachitsanzo, ndizosakaniza dzira la dzira, mafuta a burdock, uchi ndi madzi. Kuphatikiza apo, mutha kugwiritsa ntchito bwino mavitamini a mankhwala a B mu ma ampoules, kuwawonjezera mafuta amafuta ndikusakaniza ndi decoctions, mwachitsanzo, chamomile kapena nettle. Mavitamini othandiza kwambiri pamankhwala ndi mavitamini B1, B3, B6 ndi B12.

Mavitamini a B ndi ofunikira. Ali ndi zobwezeretsa komanso antioxidant. Kuphatikiza apo, pophatikizira ndi zosakaniza zina, zimapindulitsanso ngati mphamvu yotsitsimutsa, yoteteza, yothira mafuta komanso yothandizira ma antibacterial. Zinthu zomwe zimagwiritsidwa ntchito m'maso amaso ndi dzira, nthochi, sipinachi, ma almond, oatmeal,.

Chinsinsi chothandiza chimatengedwa ngati chigoba, chomwe chimaphatikizapo uzitsine wa mchere wamchere, uzitsine wa turmeric, supuni ya tiyi ya uchi, yogurt wachilengedwe ndi theka la nthochi ngati mawonekedwe a mbatata yosenda.
Kwa khungu lamafuta, chigoba chokhala ndi supuni 1 ya madzi a aloe vera, supuni 1 ya msuzi wa chamomile, theka supuni ya tiyi ya mandimu kapena viniga wa apulo cider, theka la nthochi yosenda ndi supuni 1 ya wowuma ikulimbikitsidwa.
Chopangira zokometsera zitha kupangidwa ndi supuni 1 ya uchi, supuni 1 ya oatmeal, uzitsine mchere, uzitsine shuga wofiirira, supuni 1 kapena maamondi, ndi supuni 1 ya kiwi, chinanazi, kapena papaya puree.
Pakhungu lokalamba, chigoba cha antioxidant chokhala ndi supuni 1 yamafuta a argan, supuni 1 ya uchi, guava puree, supuni 1 yamafuta a mpendadzuwa ndi supuni 1 ya nthaka itha kukhala yoyenera.

Biotin, mavitamini B6 ndi B12 ndiofunikira kwambiri pa thanzi la misomali. Amalangizidwa kuti azigwiritsa ntchito mafuta amondi, mafuta a avocado kuti alimbitse msomali.

Musaiwale kuti kukongola kumabwera koyamba kuchokera mkati, ndipo chinthu chofunikira kwambiri ndikuwonetsetsa kuti mavitamini ndi michere yonse ilandila chakudya. Thupi labwino, momwe muli zinthu zofunikira zokwanira, limawoneka lokongola komanso lokonzekera bwino.

Kugwiritsa ntchito mavitamini B mu ulimi wa ziweto

Monga momwe zimakhalira ndi thanzi la munthu, mavitamini a B ndi ofunikira nyama. Amathandizira magwiridwe antchito amanjenje ndi chitetezo cha mthupi, kukula ndi chitukuko, kupanga mphamvu, kagayidwe kake m'maselo ndi ziwalo, komanso njala yathanzi komanso chimbudzi cha nyama. Mavitamini onse a gululi ndi ofunikira, chifukwa chake ndikofunikira kuti zitsimikizire kufikira kwa thupi lonse. Nthawi zambiri, chakudya cha nyama zamalonda chimalimbikitsidwa ndi mavitamini ndi mchere. Makamaka ayenera kulipidwa kupezeka kwa thiamine mu chakudya, chifukwa chimatha kuwonongeka.

Kugwiritsa ntchito mavitamini B pakupanga mbewu

Pali mavitamini angapo omwe amakhala ngati ma biostimulants a zomera, koma otchuka kwambiri ndi B1, B2, B3 ndi B6 chifukwa cha zotsatira zake zabwino pa metabolism ya zomera. Tizilombo tating'onoting'ono tambiri timatulutsa mavitamini a B ngati zinthu zachilengedwe, koma zotulutsa yisiti zimakhala ndi zochulukirapo. Mavitamini a B amagwira ntchito pama cell ndipo amapezeka ngati zowonjezera mu ma cloning gels ndi cloning solutions, mineral bedding solution, ndi biostimulants zambiri zamalonda.

Njira imodzi yabwino kwambiri yogwiritsira ntchito mavitamini a B ndikuthandizira mbeu kuchira pakudza. Chomera chikabzalidwa, mizu yaying'ono kwambiri imawonongeka, zomwe zimapangitsa kuti zikhale zovuta kupeza madzi ndi michere yokwanira. Kuonjezera mavitamini a B kumadzi othirira kumapatsa mbewu mphamvu zomwe amafunikira. Mavitamini a B amathandizanso mukamachoka m'nthaka kupita ku hydroponics. Kuti muchite izi, musanafike, chomeracho chimamizidwa m'madzi opindulitsa ndi mavitamini a B.

Zosangalatsa za mavitamini B

Royal jelly imakhala ndi mavitamini B okwanira mpaka momwe angathere mofanana ndi zowonjezera zakudya.
Kuperewera kwa Thiamine kumapezeka kwambiri m'maiko omwe ndi chakudya chambiri. M'mayiko akumadzulo, nthawi zambiri amayamba chifukwa chomwa mowa kwambiri kapena kudya mopitirira muyeso.
Kugwiritsa ntchito mazira azitsamba obiriwira mopitirira muyeso, mwachitsanzo omanga thupi, kumatha kusokoneza kuyamwa kwa biotin ndikupangitsa kuti izikhala yoperewera.
Kafukufuku akuwonetsa kuti anthu omwe ali ndi zaka zochepa amakhala ndi vuto lakumva atakwanitsa zaka 50.

Zowopsa za mavitamini a B, zotsutsana ndi machenjezo

Kuperewera kwa aliyense wa mavitamini ovuta kumawonekera mwa mawonekedwe azizindikiro zina, mulimonsemo amasiyana. Ndipo ndi dokotala yekhayo, yemwe angachite maphunziro apadera, amene angadziwe ngati muli ndi vuto la vitamini kapena wina. Komabe, pali zizindikilo zofala kwambiri zakusowa kwa vitamini B, kuphatikiza:

matenda amanjenje;
zosokoneza zowoneka;
kutupa lilime, khungu, milomo;
;
kusowa magazi;
kukhumudwa, nkhawa, kuchuluka kutopa;
chisokonezo cha chikumbumtima;
kutayika tsitsi;
kusokonezeka kwa tulo;
kuchira pang'onopang'ono kwa mabala.

Nthaŵi zambiri, kumwa mavitamini osungunuka m'madzi kumatha kumwa popanda zovuta chifukwa kuchuluka kwakanthawi kumachotsedwa mthupi. Komabe, ngati mutenga 500 mg ya niacin tsiku lililonse, kutupa kwa chiwindi kumatha. Niacin amathanso kupangitsa kuti kukhale kovuta kuchepetsa kuchuluka kwa shuga m'magazi mwa odwala matenda ashuga, komanso kuwonjezera uric acid, yomwe imakulitsa. Kuphatikiza apo, kuchuluka kwa niacin kumawonjezera kutsekemera kwa asidi m'mimba ndikuchepetsa kuthamanga kwa magazi. Komabe, mawonekedwe a niacin omwe amadziwika kuti inositol hexaniacinate nthawi zambiri samabweretsa izi.

Kuchuluka kwa pyridoxine kumatha kuyambitsa kutupa kwa chiwindi kapena kuwonongeka kwaminyewa.

Kuchuluka kwa vitamini B2 kumatha kuyambitsa kusintha kwa mkodzo, izi ndizotsatira zabwinobwino ndipo sizowononga thupi.

Mwambiri, mavitamini a B alibe poizoni ndipo sipanakhale zovuta zoyipa pamene zofunika za tsiku ndi tsiku zimadutsa. Komabe, mavitamini onse ayenera kutengedwa mosamala ndipo dokotala yemwe akupezekapo ayenera kufunsidwa pazotsutsana ndi kuyanjana ndi mankhwala ena.

Magwero azidziwitso

Vitamini B-Ovuta. Mankhwala a Michigan. Yunivesite ya Michigan,
Vitamini B. New World Encyclopedia,
USDA Chakudya Chopangidwa. Dipatimenti ya Zaulimi ku United States,
Kudziwitsa za zomwe zili mu biotin pazakudya zosankha pogwiritsa ntchito zolondola komanso zowoneka bwino za HPLC / avidin. CG Staggs, WM Sealey ndi ena. CHINSINSI: 10.1016 / j.jfca.2003.09.015
Ma National Institutes of Health. Ofesi Yowonjezera Zakudya. Dipatimenti ya Zaumoyo ku US & Human Services,
Zambiri Za Nutri. Kumvetsetsa Mavitamini & Zambiri,
Vitamini B zovuta. Encyclopedia.com,
Zambiri Zolemba B6, B7, B9, B12. Mavitamini mu Zoyenda,
Mitundu ya Vitamini B,
JL Jain, Sunjay Jain, Nitin Jain. Zofunikira pa Biochemistry. Mutu 34. Mavitamini osungunuka m'madzi. mas. 988 - 1024. S. Chand & Company Ltd. Ram Nagar, New Del - 110 055. 2005.
Zonse Zokhudza,
Kuyanjana kwa Vitamini ndi Maminolo: Mgwirizano Wovuta Kwambiri Wofunikira. Dr. Deanna Minich,
Kugwiritsa ntchito mavitamini B mu mankhwala ovuta a syndromes opweteka. OA Shavlovskaya. Onetsani: 10.17116 / jnevro201711791118-123
GN Uzhegov. Buku lathunthu lothandizira. OLMA Media Gulu. Moscow, 2006.
Denholm J. Aspy, Natasha A. Madden, Paul Delfabbro. Zotsatira za Vitamini B6 (Pyridoxine) ndi B Kukonzekera Kovuta pa Kulota ndi Kugona. CHITANI: 10.1177 / 0031512518770326
Heather M Stieglitz, Nichole Korpi-Steiner, Brooke Katzman, Jennifer E Mersereau, Maya Styner. Akukayikira Chotupa Chopanga Testosterone Yopatsa Wodwala Kutenga Zowonjezera za Biotin. Zolemba za Endocrine Society, 2018; CHITANI: 10.1210 / js.2018-00069.
David JA Jenkins, J. David Spence, ndi ena. Mavitamini Owonjezera a CVD Kupewa ndi Kuchiza. Zolemba za American College of Cardiology, 2018; DOI: 10.1016 / j.jacc.2018.04.020
"Chifukwa Chomwe Mtima wa Pet Wanu, Ubongo Wanu Komanso Manjenje Mungafunike Mavitamini Owonjezera a B, Ziribe kanthu Kuti Mumadya Chakudya Chotani"
B-MAVITAMINI,
Vitamini B zovuta. ZINTHU ZOPHUNZITSIRA. Encyclopaedia Britannica,
Mndandanda wa mavitamini. Kusindikiza kwa Harvard Health. Sukulu ya Zamankhwala ya Harvard,

Kusindikizanso kwa zinthu

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Malamulo achitetezo

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