Vitamin B sawo esiningi: umthamo, kanjani ukuthatha

Njengomthetho, sawo esiningi sporstmen akhokhe eningi ukunakekela ukudla kwabo, edlala indima ekwakhiweni umzimba impumuzo. Nokho, abanye bathi bayakhohlwa amavithamini, okuyinto esikhathini ukuqeqeshwa amandla kubalulekile emzimbeni. Namuhla, kunamabandla amaningi izinto kufanele khona ekudleni abasubathi, enye yazo vitamin B, sawo esiningi ke unendima ekhethekile.

Phakathi isisindo ukuqeqesha umzimba ikakhulukazi isidingo sokusekela nokusetshenziswa izakhamzimba. Ukuchitha amandla amaningi kanye nezinsiza ezibalulekile, umzimba iba abasengozini ababuthakathaka, ngakho-ke kubalulekile ukuthi ugcwalise zigcine esetshenziselwa ukudla kuphela, kodwa nazo zonke amavithamini ezidingekayo namaminerali.

Yiziphi B amavithamini sawo esiningi

Lonke leli qembu liba B amavithamini, njengoba umthetho, esikhethiweyo "B-eziyinkimbinkimbi", futhi kuhlanganisa 8 amavithamini kukhona amanzi-encibilikayo futhi akusho buthelela emzimbeni. Supply amavithamini kumele njalo agcwaliswa kusukela ngaphandle, lezi zibandakanya:

1. B1 - thiamine.
2. B2 - riboflavin.
3. B3 - niacin.
4. B5 - pantothenic acid.
5. B6 - pyridoxine.
6. B7 - biotin.
7. B9 - folic acid.
8. B12 Cyanocobalamin.

Vitamin sawo esiningi kubalulekile njengoba yonke imithi ukuthi kuyadingeka kakhulu yemisipha.

Imisebenzi amavithamini B

• Amavithamini leli qembu kusiza ukukhiqizwa energy emzimbeni.
• Isiza imisipha ukuba isebenze.
• Kudingeka i-nokwenziwa kangcono amaphrotheni, amafutha, carbohydrate.
• Nyusa esivuthayo fat.
• Usizo amaseli zikhule futhi ihlukanise.
• Ukuba negalelo amasosha omzimba oluqinisayo.
• Kuthinte ukusebenza evamile isimiso sezinzwa esiyinhloko.
• Yiba Neqhaza saturation umzimba izakhi.
• Ibamba iqhaza okwandisa izinga umzimba.
• Yiba nomthelela omuhle impilo kwesikhumba.
• Nikela ukuqeda izimbangela zokucindezeleka kanye nezifo zenhliziyo.

Izimpawu amavithamini

Umzimba Ukushoda okukhulu kwabantu-ejenti ethile futhi kuzuzise uma kungenjalo kuwuphawu isidingo nxephezela yokuntula zayo. Uma kukhona ukuntuleka vitamin B, kungaba kamuva kube izinkinga zezempilo.

Uma umzimba akwanele:

• uvithamini B1 - nesenzakalo beriberi, ukuncipha emzibeni, esingamanga kahle ngokomzwelo, edema, arrhythmias inhliziyo;
• B2 - kukhona luvelo kwelanga, izindebe aqhephukile, ukuvuvukala ulimi;
• B3 - imfundo pellagra phetho - ukuqwasha, ubuthakathaka, ubudlova;
• Vitamin B5 - ukubukeka induna kanye isikhumba ukuluma;
• B6 - anaemia, ukucindezeleka, umfutho wegazi ophakeme, dermatitis;
• Q7 - avele ukukhula kahle futhi ethukile uhlelo iziyaluyalu;
• B9 - nesenzakalo makrotsertarnoy kwegazi, amazinga aphakeme homocysteine;
• B12 - ukuvela inkumbulo iphelelwa isikhathi, makrotsertarnaya igazi.

Isikali

Vitamin B sawo esiningi, kanye yini enye into, ezemidlalo umsoco, kubalulekile ukuthatha kudingekile imithamo nsuku zonke.

• B1 - 1.5 mg.
• B2 - 1.8 mg.
• B3 - 15-20 mg.
• B5 - 5 mg.
• B6 - 2-2.5 mg.
• B7 - 50 micrograms.
• B9 - micrograms 400.
• B12 - 2-3 mg.

Mayelana umsebenzi kunyuke ekuqeqesheni umthamo kungenziwa lenyuke izikhathi eziningana. Kodwa njalo yazi nge yokusetshenziswa ngayinye izidakamizwa ngamunye.

uvithamini B1

Thiamine noma B1, kubalulekile ukumuncwa kangcono umzimba carbohydrate. Ngakho-ke, uvithamini B1 sawo esiningi kuthandwa kakhulu, ngoba ngezithukuthuku carbohydrate ukudla kukhiqizwa amandla ngoba ukuqeqeshwa amandla.

Uma yalolu ketshezi emzimbeni alwanele ke carbohydrate kanye amaprotheni kabi ugxile ngenxa edingekayo 2 g carbohydrate nokwenziwa 1 g amaprotheni.

Thiamine itholakala okusanhlamvu, isinkwa, inyama, irayisi, imvubelo, corn kanye namantongomane.

Nokushoda saleli vithamini e carbohydrate umzimba ngobugebengu phansi hhayi ngokugcwele, nezinsalela ezihlaba kuthiwa imali njengoba amafutha. Ngakho-ke, abadlali sifinyelele umzimba impumuzo, kubalulekile ukuba unake okukhethekile we B1 reception.

riboflavin

Riboflavin kunomthelela amaprotheni umzimba emzimbeni, futhi lokhu iphuzu elibalulekile kakhulu lapho ukuqeqeshwa amandla, ngoba umdlalo kudinga ukusetshenziswa kabanzi vitamin B2. Uma unganikezi anele ezingeziwe riboflavin, imisipha ukukhula kuzokwenzeka kancane kakhulu.

B2 ungase wenziwe ngezingxenyana okusanhlamvu, ubisi, inyama, amaqanda, ushizi, ipea, nokunye okufana nokolweni, isibindi.

vitamin B3

Niacin, noma nicotinic acid, likhipha amandla alingana ekudleni, esiza ukuba afeze ukuqeqeshwa okunzulu. Akukho nzima ukuqagela ukuthi ngaphandle B3 ngokwanele, futhi, ngokulandelana, futhi amandla ukukhuluma ukusebenzisa elikhiqizayo futhi imisipha ukukhula ukwenzeka.

Niacin elikhona inyama, ubisi, amaqanda, izinhlanzi, okusabhontshisi, amazambane.

vitamin B5

Pantothenic acid liphinde likhuthaze ukukhiqizwa energy kusuka ukudla kanye kumiswa cholesterol.

B5 ingalungiswa kusuka inyama, okusabhontshisi, lonke okusanhlamvu.

B6

Njengoba kuye kwashiwo, ngeke kube khona kungekho sawo esiningi amavithamini, B6 kuyinto ebaluleke kakhulu ekwakheni umzimba. Amaphrotheni - material zokwakha imisipha, futhi pyridoxine kusiza synthesize ke.

B6 eziqukethwe isitho inyama, irayisi, inhlanzi, isoya ubhontshisi, ibhotela, ubhanana.

Thanda B1, ufeza indima ebalulekile B6 sawo esiningi, kanjani ukulithatha, kungatholakala imiyalelo izidakamizwa.

Pyridoxine ukhiqiza insulini kanye nezinye enzyme ezibalulekile emzimbeni. Lapho beqeqesha abasubathi ngokukhethekile kudingeka zonke saleli vithamini amandla njengoba kwandisa okukhuthazela futhi usiza yokugqugquzela amafutha.

vitamin B7

Biotin synthesizes fatty acid futhi kuhilelani umzimba amandla. Uma Vitamin B7 akwanele, hhayi glucose abatholako kuzokwenzeka.

B7 etholakala isikhuphasha, imvubelo elikulesi, amakhowe, ubhontshisi, u-cauliflower.

vitamin B9

Folic acid ohilelekile cell division kanye kumiswa acid nucleic.

B9 itholakala isibindi, imifino eluhlaza, ubisi, amaqanda.

cyanocobalamin

Cyanocobalamin noma vitamin B12 sawo esiningi ikhuthaza inqubo amaprotheni umzimba emzimbeni synthesizes amino acid, oyenza isebenze exchange amandla. Omunye umsebenzi obalulekile B12 iwukuhlale imisebenzi esibalulekile isimiso sezinzwa elawula imisipha.

Eziqukethwe isibindi, inyama, ubisi, inhlanzi, amaqanda.

Vitamin B12 sibaluleke kakhulu abasubathi. Cyanocobalamin kusiza ashise amanoni, kanjalo nje esisemqoka ngokudala imisipha definition. Omunye umsebenzi obalulekile yalolu ketshezi Iwukubuyisela umzimba ngemva ukuqeqeshwa isisindo.

B12, kanye B1 kanye B6 ehilelekile nokudidiyela ukunyakaza, ezidayisa amaseli nge-oksijini, ukunciphisa le micu kwemisipha. Cyanocobalamin kubalulekile abadlali ngokukhethekile abanamathela imifino, njengoba ikhona kuphela imikhiqizo yezilwane.

It ingase ikhishwe ngomlomo noma ijovwe vitamin B12, sawo esiningi Isikali awasona kuboniswe kwi isembozo izidakamizwa.

Kukhona izinto Vitamin-like of iqembu B, lezi zibandakanya:

• B4 - choline, kuthuthukisa nenkumbulo futhi ukulungisa ezingeni we-insulin.
• B8 - inositol, normalizes ukulala, kunciphisa ukunqwabelana fat esibindini.
• B10 - P-aminobenzoic acid ehilelekile amaprotheni ukugaya.

Futhi liye atholakala ngokusebenzisa ucwaningo ukuthi lezi zinto akuzona zonke esifanayo amavithamini, kanye nezidakamizwa amavithamini-like, kodwa ukusetshenziswa kwabo Ubuye Kusizuzisa emzimbeni.

Vitamin B sawo esiningi kubaluleke kakhulu hhayi kuphela ukuze kwakhiwe umzimba enhle, kodwa futhi nempilo. Kufanele kuqondwe ukuthi amavithamini abayitholi kuhlelwe umqondo ngu umzimba, kumelwe beze ngabantu bangaphandle kuphela. Ukuze wenze lokhu, nawe ungadla ukudla aqukethe zonke amaminerali ewusizo futhi B-eziyinkimbinkimbi, noma uthenge Pharmacy noma izitolo ezemidlalo umsoco Vitamin ekhethekile izakhiwo.

Ezemidlalo - akusiyo ubuhle bangaphandle kuphela, kodwa futhi nempilo yangaphakathi, ngakho-ke kuba ne ukunakwa okukhulu ukuze asondele le nkinga.