Vitamin B abanxibe impahla: idosi, ukuba ayinonophele njani

Njengomgaqo, abanxibe impahla sporstmen bahlawule eninzi ingqalelo ukutya kwabo, nto leyo lidlala indima ekwakheni umzimba isiqabu. Noko ke, abanye bayalibala malunga neevithamini, nto leyo kwisithuba uqeqesho lokukhulisa amandla kubalulekile emzimbeni. Namhlanje, kukho intabalala kwezinto ukuba kufuneka abe khona xa ekutyeni kweembaleki, omnye nto leyo vitamin B, xa abanxibe ngayo unendima ekhethekileyo.

Ngeli ukuqeqesha umzimba ubunzima ngakumbi imfuneko ukuxhasa kunye nokusetyenziswa kwezondlo. Ukuchitha amandla kunye nemithombo kubalulekile, umzimba uba asemngciphekweni buthathaka, ngoko ke kubalulekile ukuba bazalise koovimba echithwa ekutyeni kuphela, kodwa zonke iivithamini eziyimfuneko kunye neetyuwa.

Zeziphi iivithamini B abanxibe impahla

Lonke iqela B iivithamini, njengoko umthetho, okhethwe "B-entsonkothileyo", kwaye ibandakanya 8 iivithamini ngamanzi-ezinyibilikayo yaye angakhuli emzimbeni. Lunikezelo iivithamini kufuneka rhoqo bezele zizinto ngaphandle, ezi ziquka:

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

Vitamin abanxibe impahla kubalulekile ukususela zonke amayeza yena kakhulu eziyimfuneko mass kwezihlunu.

Imisebenzi iivithamini B

• Iivithamini eli qela inceda ukuveliswa amandla emzimbeni.
• Lunceda imisipha ukuba isebenze.
• Ezifunekayo nokwenziwa ngcono iiprotheni, amafutha, carbohydrate.
• Ukukhuthaza elivuthayo fat.
• Uncedo iiseli zikhula kunye nabelane.
• Ukuba negalelo nezifo ukomelezwa.
• Kuchaphazela eqhelekileyo yokusebenza kwenkqubo luvo.
• Ukuba negalelo Ukwanda eziphilayo kunye nezondlo.
• Ukudlala indima ukunyusa izinga metabolic.
• Nempembelelo entle kwimpilo esikhumbeni.
• Igalelo ukuphelisa izinto ezibangela uxinezeleko kunye nesifo sentliziyo.

Iimpawu novithamini intswelo

Ephilayo ukunqongophala nokoyika a arhente ethile yingenelo yaye ngenye uqhubukusha imfuneko ukuze abuyekeze nobubi bayo. Ukuba kukho ukunqongophala vitamin B, kusenokuba kamva kuba neengxaki zempilo.

Ukuba umzimba alisilingene;

• vitamin B1 - ukwenzeka beriberi, ukwehla kobunzima, chaza ezingazinzanga ngokweemvakalelo, nokudumba, arrhythmias intliziyo;
• B2 - akukho uvakalelo kwelanga, imilebe aqhekekileyo, ukudumba ulwimi;
• B3 - imfundo pellagra, ngenxa yoko - nakulala, ubuthathaka, ndlongo;
• Vitamin B5 - imbonakalo induna nesikhumba ukuluma;
• B6 - anaemia, ukudakumba, uxinzelelo oluphezulu lwegazi, dermatitis;
• Umbuzo 7 - zibonakala ukukhula kakuhle nezidubedube system luvo;
• B9 - ukwenzeka makrotsertarnoy anemia, imigangatho ephakamileyo homocysteine;
• B12 - ukuvela madolo, makrotsertarnaya anemia.

balawule

Vitamin B kwi abanxibe impahla, kwakunye nayiphi na enye into, isondlo ezemidlalo, kuyimfuneko ukuba kwi iidosi ayimfuneko ngemihla.

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

Malunga msebenzi ekuqeqesheni idosi angandiswa izihlandlo eziliqela. Kodwa lisoloko yazi nge imiyalelo zokusetyenziswa kweziyobisi ngamnye.

vitamin B1

Hydrochloride okanye B1, kubalulekile ukuba kukufakwa ngcono ngumzimba carbohydrate. Ngoko ke, vitamin B1 kwi abanxibe impahla ethandwa kakhulu, kuba kunjalo iindleko zokutya carbohydrate avelise amandla kuqeqesho amandla.

Ukuba le into emzimbeni asanelanga, ngoko carbohydrate kunye neeproteni kwaye abalufumani wendele kuba efunekayo 2 g ekudleni nokwenziwa 1 g protein.

Hydrochloride ifumaneka okuziinkozo, isonka, inyama, irayisi, igwele, nombona kunye neenqoba.

Ngenxa yokunqongophala yale vitamin kwi carbohydrate emzimbeni ezidiliziweyo hayi ngokupheleleyo, kwaye iintsalela ezifakwe fithi. Ngako oko, abadlali abenza apase umzimba isiqabu, kuyimfuneko ukuba anikele ingqalelo ekhethekileyo ulwamkelo B1.

riboflavin

Riboflavin inegalelo protein yokucolwa emzimbeni, yaye oku ingongoma ebalulekileyo kakhulu xa uqeqesho amandla, ngenxa yokuba lo mdlalo ifuna ukusetyenziswa ngakumbi novithamini B2. Ukuba ngaba inani eyongezelelweyo riboflavin, ukukhula kwezihlunu kuya kwenzeka ngokucothayo kakhulu.

B2 nibe senilungile wokudla, ubisi, inyama, amaqanda, itshizi, i-ertyisi, buckwheat, isibindi.

vitamin B3

Niacin, okanye nicotinic acid, amandla ekutyeni, nto leyo inceda ukwenza uqeqesho olunzulu. Akukho nzima ukuqashela ukuba ngaphandle B3 ngokwaneleyo, kwaye, ngokulandelelana, yaye amandla ukuthetha ukusebenzisa ezinemveliso kunye nokukhula kwezihlunu ukuba zenzeke.

Niacin ekhona inyama, ubisi, amaqanda, intlanzi, iimbotyi, iitapile.

vitamin B5

Pantothenic acid kwakhona ikhuthaza imveliso amandla ekutyeni kunye ekumisweni cholesterol.

B5 ingalungiswa ukusuka inyama, imidumba, iinkozo cereal yonke.

vitamin B6

Njengokuba kuthiwe, awukwazi ukubakhona ngaphandle iivithamini abanxibe impahla, vitamin B6 kubaluleke kakhulu ekwakheni umzimba. Protein - isakhiwo eziphathekayo ngenxa izihlunu, kunye pyridoxine inceda nokulungelelanisa kuyo.

B6 eziqulathwe nezinto ezidliwayo omzimba, irayisi, intlanzi, iimbotyi zesoya, ibhotolo, iibhanana.

Kanye B1, kudlala indima ebalulekileyo vitamin B6 kwi abanxibe impahla, njani ukuba niwuhluthe, lungafumaneka kwi imiyalelo ichiza.

Pyridoxine uvelisa insulin kunye nezinye enzayim ebalulekileyo emzimbeni. Xa amandla lokuqeqesha iimbaleki abafuna eli vitamin njengoko kwandisa amandla kwaye kuyasinceda ukuze viva ngamanqatha.

vitamin B7

Biotin synthesizes fatty kwaye inxaxheba ekwenzeni umzimba amandla. Ukuba vitamin B7 akwanelanga, hayi glucose ndodla kuya kwenzeka.

B7 ifumaneka sac, igwele yamazimba, amakhowa, iimbotyi, cauliflower.

vitamin B9

Folic acid kuthetha eqeleni iseli kwaye ukuyilwa asidi acid.

B9 ifumaneka kwesibindi, imifuno eluhlaza, ubisi, amaqanda.

cyanocobalamin

Cyanocobalamin novithamini B12 apha abanxibe impahla ikhuthaza inkqubo protein yokucolwa emzimbeni synthesizes acid, iyazingenela exchange amandla. Omnye umsebenzi obalulekileyo B12 kukugcina imisebenzi ebalulekileyo kwinkqubo ndixhalabele ukuba olawula izihlunu.

Equlethwe kwesibindi, inyama, ubisi, intlanzi, amaqanda.

Vitamin B12 kakhulu esibalulekileyo iimbaleki. Cyanocobalamin inceda aqhumisele ngamanqatha kwaye kunjalo nje neemfanelo ekudaleni definition kwezihlunu. Omnye umsebenzi obalulekileyo le nto ukubuyisela umzimba emva zokuqeqesha ukukhulisa ubunzima.

B12, kunye B1 kunye B6 obandakanyeka kuququzelelo lweentshukumo, ukunika neseli ioksijini, ukunciphisa imicu kwezihlunu. Cyanocobalamin kubaluleke ngokukhethekileyo iimbaleki babambelela imifino, njengoko ekhona kuphela neemveliso zezilwanyana.

singathathwa ngomlomo okanye lesitofu vitamin B12, abanxibe impahla idosi kunokuba ibe ngaphezu kubonisiwe kwiipakethe iziyobisi.

Kukho kwakhona i -ezifana vitamin izinto kwiqela B, ezi ziquka:

• B4 - choline, iphucula inkumbulo kunye nokulungelelanisa izinga insulin.
• B8 - inositol, normalizes ubuthongo, kunciphisa nokwanda kwamafutha esibindini.
• B10 - P-aminobenzoic acid, ebandakanyekileyo leeprothini ekugayeni.

Kuye kwafunyanwa ngophando ukuba ezi zinto azikho zonke elifanayo weevithamini, ubusingele neevithamini-like, kodwa usebenziso yabo ibe nefuthe kuyingenelo emzimbeni.

Vitamin B abanxibe impahla kubaluleke kakhulu nje ukuba ukwakha umzimba entle, kodwa ngenxa yempilo. Kufuneka wayeqonda ukuba iivithamini ngeke ukuba kuhlelwe yi emzimbeni, kufuneka eze kuphela ngaphandle. Ukuze wenze oku, unako ukutya eziqulathe zonke izimbiwa luncedo and B-complex, okanye ezithengwe ezikhemisti okanye noovimba ngesondlo ezemidlalo izakhiwo vitamin okhethekileyo.

Sports - akukho ubuhle lwangaphandle kuphela, kodwa impilo lwangaphakathi, ngoko ke ingqalelo enkulu ukuya ngalo mba.