Vitamini B (boka)

Kana tichitaura nezveB yakaoma kunzwisisa, tinoreva boka rezvinhu zvinogadzikana nemvura zviripo pamwe chete kana zvakasiyana munzvimbo zhinji dzechikafu. Vanotsigira metabolism nekuita se coenzymes uye nekushandura mapuroteni uye makabhohaidhiretsi kuita simba. Aya mavitamini anotsigira ganda uye mhasuru toni, huta system inoshanda uye kukura kwesero.

Chii chinonzi iro boka revitamin B?

Parizvino, kuoma kwevhitamini B kunosanganisira zvinhu gumi nemaviri zvakasanganiswa nemvura zvakasanganiswa. Eight yeaya anoonekwa seakakosha mavitamini uye anofanirwa kuverengerwa mukudya:

  • ;
  • ;
  • ;
  • B5 (pantothenic acid);
  • ;
  • B7 (biotin, kana vhitamini H);
  • ;
  • .

Vitamin-senge zvinhu

Zviri nyore kuona kuti muboka revhitamini B, mavitamini manhamba ane zvipenga - zvinoti, hapana mavhitaminzi ,, B10 neB11. Izvi zvinhu zviripo, uye ivo vaimboonekwa zvakare seB yakaoma mavitamini. Gare gare zvakaonekwa kuti izvi zvisanganiswa zvehunhu zvinogadzirwa nemuviri pachawo, kana kuti hazvina kukosha (ndiwo hunhu hunogadza mavitamini). Saka, ivo vakatanga kunzi pseudovitamini, kana vhitamini-senge zvinhu. Izvo hazvina kuisirwa mune yakaoma yemavitamini B.

Choline (B4) - chinhu chinodiwa chekudya zvinovaka muviri kumhuka, chidiki chechinhu ichi chinogadzirwa mumuviri wemunhu. Yakatanga kusarudzika muna 1865 kubva kumombe uye porcine nduru uye yakanzi neurin. Inobatsira mukugadzirwa uye kuburitswa kweiyo neurotransmitter acetylcholine uye zvakare inoita basa mune mafuta metabolism. Choline inowanikwa mune zvimwe zvekudya - mukaka, mazai, chiropa, salmon uye nzungu. Mune muviri une hutano, choline inogadzirwa yega. Masayendisiti parizvino ari kufunga nezve kudiwa kwe choline sekuwedzera, sezvo paine fungidziro yekuti hapana choline yakakwana inogadzirwa mumuviri. Muna 1998 yakaonekwa sechinhu chakakosha.

Inositol (B8) - chinhu chakakosha kutapurirana kwemasaini kumasero, mhinduro yehomoni yemuviri, kukura uye mashandiro etsinga. Inositol inogadzirwa zvakasununguka nemuviri wemunhu kubva paglucose uye inowanikwa mumatomu mazhinji emuviri. Pasinei neizvi, inoshandiswawo pakurapa kurapa zvimwe zvirwere. Inositol inoshandiswa zvakanyanya muindasitiri.

Para-aminobenzoic acid (B10) - yakapararira muhunhu hunhu hunodiwa mukukura kwemakonzo nehuku. Yakatanga kuwanikwa semushonga wekubvisa bvudzi mumakonzo erabhoritari. Nhasi zvinofungidzirwa kuti chigamba ichi hachisi chinhu chakakosha kumuviri wemunhu.

Pteryl-hepta-glutamic asidhi (B11) - chinhu chine zvinhu zvinoverengeka uye inoonekwa seimwe yemhando dze folic acid. Iko kune zvishoma ruzivo nezve ichi chigamba. Iyo inofungidzirwa kuve chinhu chekukura kwehuku.

Nhoroondo yekuwanikwa

Pane imwe nguva, "vitamini B" yaionekwa sechinhu chimwe chete chinovaka muviri. Vatsvakurudzi vakazoona kuti zvakaburitswa zvine mavitamini akati wandei, ayo akapihwa mazita akasarudzika muchimiro chenhamba Nhamba dzisipo, dzakadai seB4 kana B8, dzinogona kunge dzisiri mavitamini (kunyangwe dzaifungidzirwa dzakadaro padzakawanikwa), kana kuti dzakadzokororwa nezvimwe zvinhu.

Vitamin B1 yakawanikwa muma1890 nachiremba wechiDutch wechiuto Christian Aikman, uyo aiedza kutsvaga kuti ndechipi hutachiona hunokonzera chirwere cheberiberi. Aikman akacherekedza kuti mhuka dzakapihwa mupunga usina kupurisirwa dzaisaratidza zviratidzo zvekurwara, kusiyana neidzo dzakapihwa mupunga usina huswa. Chikonzero cheichi kwaive kuvepo mune isina kubviswa tsanga dzechinhu chinozivikanwa nhasi se thiamine.

Riboflavin, kana vhitamini B2yaive yechipiri yakawanikwa vhitamini mune yakaoma. Yakawanikwa mumukaka seyellow-green fluorescent pigment inodiwa pakukura kwemakonzo. Mukutanga kwema1930, iyi pigment yakanzi riboflavin.

Niacin, kana vhitamini B3, yakazivikanwa muna 1915 apo vanachiremba vakagumisa kuti kushomeka kunotungamira kuchirwere chepellagra. Chiremba weAustria -America Joseph Goldberger akadzidza kubva mukuyedza nevasungwa mutirongo reMississippi kuti chinoshaikwa chiripo munyama nemukaka, asi chisipo muchibage. Iyo chemakemikari dhizaini yeNiacin yakawanikwa muna 1937 naKonrad Arnold Elvey.

Doctor R. Williams vakawana vitamini B5 (pantothenic acid) muna 1933 ndichidzidza nezvehutano hwembiriso. Pantothenic acid inowanikwa munyama, miriwo, zviyo, mazai, uye zvimwe zvakawanda zvekudya. Vitamini B5 inotungamira coenzyme A, ine basa rayo mune metabolism yemakabohydrate, mapuroteni uye lipids.

Vitamin B6 yakawanikwa muna 1934 nasayendisiti wechiHungary Paul Györgyi, uyo aiita tsvakiridzo yezvirwere zveganda mumakonzo. Pakazosvika 1938, vhitamini B6 yakasarudzika, uye muna 1939 yakatumidzwa zita rekuti pyridoxine. Pakupedzisira, muna 1957, mwero waidikanwa wevitamin B6 mumuviri wakatemwa.

Muna 1901, vesaenzi vakaona kuti mbiriso inoda kukura kwakakosha, kwavakadaidza kuti biosome. Pamakore makumi matatu anotevera, bios yakazove musanganiswa wezvinhu zvakakosha, chimwe chazvo chiri biotin kana vhitamini B7… Pakupedzisira, muna 1931, musayendisiti Paul György akasiyanisa biotin muchiropa akaitumidza vhitamini H - apo H ipfupi kuna Haut und Haar, mazwi echiGerman eganda nebvudzi. Biotin yakasarudzika muna 1935.

Zvisinei nebudiriro huru ingadai yakatungamira mukuwanikwa kwayo mukutanga kwema1930, vitamini B9 yakavhurwa zviri pamutemo chete muna 1941 naHenry Mitchell. Zvakare zvakasarudzika muna 1941. Zita reFolic acid rinobva ku "folium", rinova izwi rechiLatin remashizha nekuti rakatanga kusarudzika kubva. Yakanga isiri kusvika kuma1960s kuti masayendisiti akabatanidza kushomeka kwevhitamini B9 kune hurema hwekuzvarwa.

Vitamin B12 yakawanikwa muna 1926 naGeorge Richard Minot naWilliam Perry Murphy, avo vakaona kuti kudya chiropa chakawanda kunogadzirisazve masero matsvuku eropa kune varwere vane njodzi (kutadza kuburitsa masero matsvuku eropa). Muna 1934, vese masayendisiti, pamwe naGeorge Whipple, vakagamuchira Mubairo weNobel nekuda kwebasa ravo pakurapa kupererwa neropa. Vitamin B12 yakanga isina kusarudzika zviri pamutemo kusvika 1948.

Chikafu chine huwandu hwakanyanya hweB mavitamini

Yakaratidza kuwanikwa kwekufungidzira mu100 g yechigadzirwa

Vitaminchigadzirwagutsikana
B1 (Thiamine)Yakaderera-mafuta nyama yenguruve0.989 mg
Peanut0.64 mg
Hupfu Hwese Hupfu0.502 mg
Soya bhinzi0.435 mg
Pea yakasvibirira0.266 mg
Tuna0.251 mg
maarumondi0.205 mg
asiparagasi0.141 mg
Salmon0.132 mg
Sunflower mbeu0.106 mg
B2 (riboflavin)Nzombe chiropa (mbishi)2.755 mg
maarumondi1.138 mg
zai0.457 mg
mushroom0.402 mg
Mbudzi0.23 mg
sipinachi0.189 mg
Soya bhinzi0.175 mg
mukaka0.169 mg
Hupfu Hwese Hupfu0.165 mg
Yogati yakasikwa0.142 mg
B3 (Niacin)Chipfuva chehuku14.782 mg
nyama chiropa13.175 mg
Peanut12.066 mg
Tuna8.654 mg
Nzombe (stew)8.559 mg
Turkey nyama8.1 mg
Sunflower mbeu7.042 mg
mushroom3.607 mg
Pea yakasvibirira2.09 mg
Kuchengetedza1.738 mg
B5 (Pantothenic Acid)Sunflower mbeu7.042 mg
Huku chiropa6.668 mg
Zuva-dzakaomeswa tomate2.087 mg
mushroom1.497 mg
Kuchengetedza1.389 mg
Salmon1.070 mg
Chibage0.717 mg
Koliflower0.667 mg
Broccoli0.573 mg
Yogati yakasikwa0.389 mg
B6 (Pyridoxin)Fistashki1.700 mg
Sunflower mbeu0.804 mg
Sesame0.790 mg
Molasses0.67 mg
Turkey nyama0.652 mg
Chipfuva chehuku0.640 mg
Nzombe (stew)0.604 mg
Bhawa bhinzi (pinto)0.474 mg
Tuna0.455 mg
Kuchengetedza0.257 mg
B7 (biotin)Nzombe yechiropa, yakagadzirira-yakagadzirwa40,5 magiramu
Zai (rakazara)20 magiramu
maarumondi4.4 magiramu
mbiriso2 magiramu
Yakaoma chizi Cheddar1.42 magiramu
Kuchengetedza0.97 magiramu
Broccoli0.94 magiramu
Raspberry0.17 magiramu
Koliflower0.15 magiramu
Chingwa chegorosi rose0.06 magiramu
B9 (Folic asidhi)Chick-pea557 magiramu
Bhawa bhinzi (pinto)525 magiramu
Nyemba479 magiramu
Leek366 magiramu
nyama chiropa290 magiramu
sipinachi194 magiramu
Beetroot109 magiramu
Kuchengetedza81 magiramu
Broccoli63 magiramu
asiparagasi52 magiramu
B12 (Cobalamin)Nzombe yechiropa, yakakangwa83.13 magiramu
Beef chiropa, chakarukwa70.58 magiramu
Beef chiropa, mbishi59.3 magiramu
Huku chiropa, mbishi16.58 magiramu
Mussels, mbishi12 magiramu
dzemugungwa11.28 magiramu
Tuna, mbishi9.43 magiramu
Sardines, chikafu chemumagaba mumafuta8.94 magiramu
Atlantic mackerel, mbishi8.71 magiramu
mbira7.16 magiramu

Zvinodiwa zvezuva nezuva zveB mavitamini

Chimwe nechimwe chikamu chevhitamini chakaoma chine chimiro chakasiyana uye chinoita mabasa chaiwo mumuviri wemunhu. Vitamine B1, B2, B3 uye biotin inobatanidzwa mune zvakasiyana-siyana zvekugadzirwa kwesimba, vhitamini B6 inodiwa kuti metabolism, uye vhitamini B12 uye folic acid inobatanidzwa mukugadzirira kwesero division. Rimwe nerimwe revhithamini rinewo mamwe mabasa akawanda ekuwedzera. Mavhitaminzi akati wandei anobatanidzwa mune mamwe maitiro emuviri panguva imwe chete, senge vhitamini B12 uye folic acid. Zvisinei, hapana nzira imwe chete inoda zvose mavhitamini B pamwe chete. Sezvo mutemo, mavhitamini eB ari nyore kuwana kubva mukudya nguva dzose. Chete mune zvimwe zviitiko zvinodikanwa kuunza zvigadzirwa zvekugadzira muchikafu (semuenzaniso, vhitamini B12, inongowanikwa muzvigadzirwa zvemhuka, inofanirwa kudyiwa nevanodya miriwo uye vegans kubva kune mamwe, synthetic, masosi).

Chipo chezuva nezuva chevitamini yega yega B chinosiyana kubva pama micrograms mashoma kusvika kumamirigiramu mashoma. Pazuva, mutumbi unofanirwa kugamuchira:

  • vitamini B1 (thiamine) - kubva pa0,80 mg kusvika pa1,41 mg pazuva kuvanhu vakuru, uye kubva pa0,30, 1,4 mg kusvika XNUMX mg pazuva pazuva revana, zvinoenderana nezinga rezviitiko zvezuva nezuva - iyo inonyanya kushandira mararamiro, iyo inowedzera thiamine muviri unoda;
  • vitamini B2 (riboflavin) - 1,3 mg pazuva kune varume vanopfuura makore gumi nemana, 14 mg pazuva kune vakadzi vanopfuura makore gumi nemana (1,1 mg panguva yekuzvitakura uye 14 mg panguva yekuyamwisa), 1,4 mg pazuva revacheche , 1,6 - 0,3 mg yevana, 0,4 mg pazuva kune vechidiki kubva pa0,6 kusvika pamakore gumi nematatu;
  • vitamini B3 (niacin) - 5 mg pazuva kune vacheche, 9 mg yevana vane makore 1 kusvika matatu, 3 mg yevana makore 11-4, 6 mg yevana makore 13-7, 10-14 mg yevechiri kuyaruka vari pasi pemakore gumi nemana, 15 mg yevakadzi kubva pamakore gumi nemashanu, 14 mg yevarume kubva pamakore gumi nemashanu;
  • vitamini B5 (pantothenic acid) - Paavhareji, 2 kusvika 4 mg pazuva, kuvana, 5 mg pazuva kune vanhu vakuru, 7 mg panguva yekuzvitakura nekuyamwisa;
  • vitamini B6 (pyridoxine) - paavhareji 0,5 mg pazuva, kuvana, 1 mg pazuva, kune vechidiki makore 9-13, kune vanhu vakuru - 1,3 mg pazuva nekuwedzera kwedosi kusvika 2,0 mg panguva yekuzvitakura nekuyamwisa;
  • Vhitamini B7 (biotin) - 5 kusvika 8 mcg pazuva yevana vari pasi pemakore mana ekuberekwa, 4 mcg pazuva kwevana kubva pamakore mapfumbamwe kusvika pamakore gumi nematatu, 12 mcg pazuva kune vechidiki kubva pamakore gumi nemapfumbamwe kusvika gumi nematatu, 9 mcg yevechidiki kubva pamakore gumi nemana kusvika gumi nemasere. , 13 mcg yevakuru… Iine lactation, iyo mwero inowedzera kusvika ku 20 mcg pazuva;
  • vitamini B9 (folic acid) - 65-80 mcg pazuva yevana, 150 mcg yevana kubva pamakore 1 kusvika matatu, 3 mcg pazuva kwevana kubva pamakore mana kusvika pamakore masere, 200 mcg yevechiri kuyaruka kubva pamakore 4 kusvika gumi nematatu, 8 mcg yevakuru uye vechidiki kubva pamakore gumi nemana. Panguva yepamuviri, iyo mwero inokwira kusvika ku300 mcg, ine lactation - 9 mcg;
  • vitamini B12 (cobalamin) - 0,5 - 0,7 μg pazuva revana vari pasi pemakore matatu, 3 μg pazuva kune vana vari pasi pemakore gumi, 1 μg yevana kubva pamakore gumi nerimwe kusvika pamakore gumi nemana, 10 μg yevechidiki kubva pamakore gumi nemana. uye vanhu vakuru. Vakadzi vane pamuviri vanorayirwa kuti vadye 1.3 mcg yevhitamini pazuva, vachiyamwisa - 11 mcg.

Iko kudiwa kweB mavitamini kunowedzera nezvinhu zvinotevera:

  • kukwegura;
  • kudya kwakasimba vegan;
  • kazhinji konda kudya;
  • kusvuta, kugara uchinwa;
  • kuvhiya kubviswa kwezvikamu zvegwara rekudya;
  • kutora mimwe mishonga - corticosteroids, mishonga yekudzvinyirira, kuberekwa uye mimwe mishonga;
  • nepamuviri uye lactation;
  • kuwedzera chiitiko chemuviri;
  • sickle cell anemia;
  • chemotherapy.

Chemical uye zvepanyama zvivakwa

Zvizhinji zvezvikamu zvekuomarara kweB mavitamini hazvina hukama kune mumwe nemumwe chemakemikari kana muviri, asi vachiri nezvakawanda zvinozivikanwa maficha:

  1. 1 ese, kunze kweiyo lipoic acid, anonyungudika nemvura;
  2. 2 mazhinji, kana asiri ese, ari coenzymes uye anoita basa rakakosha musetabolism;
  3. 3 mazhinji acho anogona kuwanikwa kubva kune imwechete sosi - kana;
  4. 4 mazhinji acho anogona kugadzirwa nematumbu emukati.

thiamine chinhu chena chekristalline, chinonyungudika nyore nyore mumvura, zvishoma mu ethyl doro, asi isinganyungudike mu ether uye chloroform. Kunhuwirira kwayo kwakafanana neyembiriso. Thiamine inodonha pakakwirira tembiricha kana iyo pH yakakwira. Inogona kumira yakapfupika kufashaira kusvika 100 ° C. Nekudaro, inongorasika zvishoma panguva yekubika kana kukanya. Kubika kwenguva refu kana kufashaira mune alkali kunoiparadza. Yakadzikama munzvimbo dzine acidic. Kukuya hupfu hwegorosi zvakanyanya kunoderedza izvo zvine thiamine, dzimwe nguva kunyangwe kusvika ku80%. Nekudaro, muzviitiko zvakawanda, hupfu hwegorosi hunowanzo simbiswa ne thiamine.

riboflavin yakajeka yeorenji-yero kristaro poda. Iyo inonyungudika mumvura uye ethanol, asi isingasviki mune ether uye chloroform. Inodzivisa kupisa uye acids, asi zvinokurumidza kudzikisira kana zvaratidzwa kune alkalis uye mwenje. Iyo aqueous solution ine yero-girini fluorescence. Inomira canning uye yekubika maitiro.

Pantothenic acid mafuta akacheneruka yeyero viscous, akanyungudika mumvura uye ethyl acetate, asi isingasvike mu chloroform. Iyo inoshingirira kune oxidizing uye kudzikisa vamiririri, asi inoparadzwa nekupisa munzvimbo ine acidic uye alkaline.

niacin ndiyo yakapusa mavitamini ese aripo. Chinhu chena crystalline fuma, soluble mune ethyl doro. Kupisa kupisa. Nicotinamide, chibereko chei niacin, inoitika seye chena tsono-yakaita semakristaro. Iyo yakasviba nemvura uye inopesana nekupisa nemhepo. Ichi ndicho chikonzero kubika kurasikirwa kunowanzo kuve kushoma. Kunge thiamine, yakawanda vhitamini B5 inorasika panguva yekukuya.

Vitamin B6 boka inosanganisira matatu macomputer: pyridoxine, pyridoxal uye pyridoxamine. Ese matatu mafomu evhitamini B3 anobva pyridine zvigadzirwa, C5H5N uye akasiyana kubva kune mumwe nemumwe muchimiro chechinotsiva panzvimbo yechinomwe yeringi. Ese mafomu matatu ari nyore kuchinjika. Pyridoxine chinhu chena chekristalline uye inosungunuka mumvura nedoro, uye zvishoma mumafuta anogadziriswa. Iyo inonzwisisa kune mwenje uye ultraviolet radiation. Kuramba kudziya mune ese acidic uye alkaline mhinduro, nepo pyridoxal uye pyridoxamine inoshatisa pakakwirira tembiricha.

Biotin ine isina kujairika mamorekuru chimiro. Kune maviri mafomu e biotin: allobiotin uye epibiotin. Biotin uye thiamine ndiwo ega mavhithamini ane sarufa ari oga kusvika zvino. Vitamini B7 inojekesa muchimiro chetsono refu. Ngatinyungudikei mumvura uye ethyl doro, asi isingaputike mu chloroform uye ether. Iyo inopisa kupisa uye inopokana neacids uye alkalis. Iine nzvimbo yekunyungudika ye 230 ° C.

molecule folic acid inoumbwa nezvikamu zvitatu, mamorekuru ayo ari C19H19O6N7… Mavitamini akasiyana-siyana eB9 anosiyana kubva kune mumwe muuwandu hwemapoka e glutamic acid aripo. Folic acid chinhu yeyero kristallini chinhu, isina kunyungudika mumvura uye isingasviki mumafuta solvents. Iyo inodzivirira kupisa chete mune alkaline kana kwazvakarerekera mhinduro. Inorasikirwa nemabasa kana yakaratidzwa kune zuva.

Vitamin B12 inogona kuwanikwa chete muzvigadzirwa zvemhuka, zvinyama zvemhuka zvirimo muhuwandu hwakasiyana. Pasi pemamwe mamiriro ekudya, vhitamini B12 inogona kugadzirwa nematumbu emukati. Cyanocobalamin yakasarudzika pakuti inogadzirwa chete netupukanana, kunyanya anaerobic. Chimiro chevhitamini B12 ndechimwe chezvakanyanya kuoma. Icho chinhu chakadzika checrystalline chitsvuku. Ngatiputike mumvura, doro uye acetone, asi kwete muchloroform. B12 inoshingirira pakupisa mumhinduro dzisina kwayakarerekera, asi inoparadzwa nekupisa mune acidic kana alkaline mhinduro.

Isu tinokurudzira kuti iwe uzvizive nezve assortment yeVitamin B complexes pane yakakura kwazvo pasirese. Kune zvinopfuura 30,000 zvigadzirwa zvine hushamwari zvakatipoteredza, mitengo inoyevedza uye kukwidziridzwa nguva dzose, nguva dzose 5% dhisikaundi nekodhi promo CGD4899, yemahara yekutakura yepasirese iripo.

Inobatsira zvivakwa zveB mavitamini

Kune akawanda maonero maererano nezve hutano mabhenefiti eakasiyana mavitamini B. Thiamine inofungidzirwa kubatsira kuchengetedza hutano muvanhu vane chirwere icho chinosanganisirwawo nemazinga akaderera epyridoxine uye cobalamin. Yakakwira dosi yetiacin, yakatemwa nachiremba wako, yakaderera cholesterol uye chiyero lipoproteins. Humwe humbowo hunoratidza kuti niacin inogona kudzivirira kuyaruka (mhando 1 insulin inotarisirwa) mune vana vari panjodzi nekuchengetedza pancreatic insulin kubuda kwenguva yakareba kupfuura zvakajairwa. Niacin inoshandiswa zvakare kudzikamisa kupatsanurana kwepakati uye osteoarthritis, kunyangwe kushandisa mwero wakakwirira wekupedzisira kunogona kukonzera matambudziko echiropa. Kuwanda kwemigraines kunogona kuderedzwa zvakanyanya uye kuomarara kunoderedzwa kuburikidza nekushandisa yekuwedzera riboflavin. Pyridoxine inoshandiswa pakurapa kudzikisa njodzi yehosha yemoyo, kubvisa kusvotwa panguva yekuzvitakura, uye kubvisa zviratidzo zve premenstrual syndrome. Kana yakasanganiswa nemagnesium, pyridoxine inogona kuve nemhedzisiro inobatsira pamafambiro muvana. Cobalamin supplementation yakaratidzirwa kuvandudza kubereka kwevanhurume. Kushungurudzika, kuora mwoyo, uye kukanganisika kwepfungwa zvinowanzo kuve nekushomeka mune zvese cobalamin uye folate. Folic acid inogona kudzora mukana wecancer kana colon colon mune mamwe mapoka enjodzi.

B mavitamini anoita basa rakakosha mukuumbwa kweDNA, kuve nekukasira kumhanyisa kwemamwe maitiro. Kushomeka kwakanyanya kweB mavitamini kunogona kutungamira mukukanganisa mukuumbwa kwemasero matsva uye kukura kwavo kusingadzorwe, uko kunogona kukonzera kanzira.

B mavitamini, pakati pezvimwe zvinhu (zvakaita mavitamini C, D, E, mafuta, coenzyme Q10, lipoic acid), akakosha zvakanyanya kune hutano hwemwoyo. Kunyanya kucherechedzwa iro basa rinoitwa ne folic acid, B6 uye B12 mukuderedza homocysteine ​​mazinga. Kunyangwe izvi zvisati zvasimbiswa zviri pamutemo nemushonga, zvidzidzo zvakawanda zvakawana huwandu hwakakwira hwehomocysteine ​​mumafuta anoiswa pane iyo endothelium (iyo nhete maseru anoteedzera mukati memidzi yeropa), pamwe nekugwamba kweropa uye mumoyo chirwere.

Varapi vepfungwa vari kuwedzera kutendeukira kumaB mavitamini senzira yekurapa. Pamwe chete ne vhitamini C, ivo vanobatsira kuchengetedza inoshanda adrenal gland kupindura kunetseka. Ongororo dzakawanda dzinoratidza kuti kusvika pamakumi matatu muzana evarwere vari muchipatara nekushungurudzika vanoshaya muB30. Zviverengero epidemiological zvidzidzo zvakashuma kusangana pakati peakaderera eropa folate mazinga, mavitamini B12 uye B6, uye yakakwira kuwanda kwezviratidzo zvekushushikana. B-vhitikisi inoshomeka zvakare inosanganisirwa nekushushikana kusagadzikana uye kunyanya obsessive-inomanikidza kusagadzikana. Vanachiremba vazhinji vari kutanga kurapa OCD nemishonga yekurapa yevhitamini inositol.

Chekupedzisira, munhu haakwanise kutadza kucherechedzwa kwehuwandu hwevitamini hweB pane huwandu hwesimba uye simba. Kushomeka kunowanzo kutungamira mukuneta kusingaperi, kuwedzera kuneta, uye kukotsira.

Yese bithamini B inogona kuita cofactor (kazhinji kenzenzenzyme) yezvakakosha metabolic maitiro, kana chinofananidzira chinodiwa kuti chizviite. Aya mavitamini anonyungudika nemvura, ndiko kuti, haana kuiswa mumatumbu emuviri, asi anoburitswa mumuti. Kubata mavitamini e B kunoitika mudumbu uye kazhinji kunoda zvimwe zvinhu (mapuroteni) mumuviri kubvumira kuti mavitamini anyure.

Kubatana nezvimwe zvinhu

Maitiro ese mumuviri akabatana, saka zvimwe zvinhu zvinogona kuwedzera kushanda kweB mavitamini, uye mamwe anogona kuzvideredza.

Mafuta nemapuroteni anoderedza kudikanwa kwemuviri wevhitamini B1, nepo makabhohaidhiretsi, pane kudaro, achiwedzera. Zvokudya zvegungwa zvakasvibirira (hove uye shellfish) zvine enzyme (thiaminase) iyo inoputsa thiamine mumuviri. Naizvozvo, vanhu vanodya yakawanda yezvikafu izvi vanogona kuwana zviratidzo zvekushomeka kwevhitamini B1. Uye zvakare, thiamine inopindirana ne magnesium; isina iyo, B1 haigone kushandura kuita yayo biologically inoshanda fomu. Riboflavin haifanirwe kutorwa pamwe necalcium, iyo inoderedza kutora. Niacin inoshanda neinc kuti ipe yakakwira zingi zingi muropa. Mhangura inowedzera kuda kwomuviri vhitamini B5. Vitamin B6 (pyridoxine) inorayirwa kuti ishandiswe nemagnesium, pakati pezvakanaka zvekusanganiswa uku ndiko kusunungurwa kwezviratidzo zve premenstrual syndrome. Iko kusanganiswa kwepyridoxine uye thiamine, pamwe ne pyridoxine uye vhitamini B9 hazvidiwe. Folic acid isingadiwe kushandisa zinc, pamwe nevhitamini B12, sezvo ivo vachiwedzera chinodikanwa chemuviri kune mumwe nemumwe. Cobalamin (B12) haifanire kutorwa aine vhitamini C, kunyanya kana thiamine nemhangura zvakatorwa panguva imwe chete.

Iyo yakanakisa chikafu musanganiswa wekufananidza B mavitamini:

  1. 1 Pumpkin pudding nembeu dzechia. Zvisungo: mukaka, puree, chia mbeu, maple sirasi, mbeu yezuva, maarumondi, nyowani. Inosanganisira thiamine, biotin, mapuroteni, fiber nezvimwe zvinhu zvakawanda zvinobatsira.
  2. 2 Quinoa uye kare saladhi. Zvisungo: quinoa, nyowani kare, tsvuku kabichi, dhiri, mazai akabikwa, mupunga vhiniga, yakawedzera mhandara mafuta omuorivhi, nhema mhiripiri. Inosanganisira riboflavin, biotin, folic acid uye cobalamin.
  3. 3 Gluten-isina saladhi nequinoa uye broccoli. Zvisungo: nyowani, quinoa, cucumber, cherry madomasi, manhanga mbeu, gungwa munyu, nhema mhiripiri, Dijon masitadhi, vhiniga, imwe mhandara yemafuta emuorivhi, maple sirasi. Inosanganisira thiamine uye riboflavin.
  4. 4 Gluten Yemahara Yakakwenenzverwa Quinoa Peppers. Zvisungo: green bhero mhiripiri, manhanga emakinini, nyowani, feta cheese, zviyo zvechibage zvakaomeswa, munyu, mhiripiri nhema. Inosanganisira thiamine, riboflavin, pyridoxine, folic acid, pantothenic acid uye cobalamin.

Mukushaikwa kwezvinopesana nekurapa, zvirwere, uye zvido zvetsika, B mavhitaminzi anowanikwa zvakanyanya kubva mukudya. Aya mavhitamini akapararira muzvikafu zvakawanda uye zviri nyore kuwana chikafu chinozadza kupihwa kwemavhitamini uye chinoenderana nekuravira kwemunhu wese. Kunze kwevhitamini B12, iyo inogona kuwanikwa chete kubva kune zvigadzirwa zvemhuka, uye saka, muchimiro chayo chechisikigo, zvakaoma kuti vegans vawane. Muchiitiko ichi, pasi pekutariswa kwechiremba, mavhithamini ekugadzira anorayirwa. Pasinei nezvose, kudya kusingadzorwi kwevhitamini yekugadzira hakugoni kungobatsira chete, asiwo kukuvadza. Nokudaro, zvinokurudzirwa kubvunza chiremba usati watora chero mavitamini.

Shandisa mushonga wepamutemo

Nekuda kwekuti vhitamini yega yega yeboka B ine mabasa ayo, imwe kana imwe vhitamini inorayirwa nachiremba zvichienderana nezvinoratidzwa zvacho.

Yakaomarara B mavitamini inorayirwa, kutanga pane zvese, nekushomeka kwakajeka, kukwana kwekutora kana nekudya kushoma. Zvakare, ini ndinowanzo kuraira aya mavitamini kuti atorwe mukukwegura, pamwe nekuvanhu vanonwa doro kana kuputa. Folic acid inowanzo gadzirirwa panguva yekugadzirira kana panguva yekuzvitakura, nekuti zvinopa mukuvandudzwa kwakakodzera kwe "fetus". Mukuwedzera, yakaoma B mavitamini muchimiro chemishonga inokurudzirwa kutorwa mune dzakadai.

  • kukurumidza kuporesa ronda;
  • ne stomatitis;
  • kuvandudza kugwinya kwevatambi;
  • ;
  • nekuzvidya mwoyo;
  • sechikamu chekurapa kwakaomarara ne;
  • kubvisa zviratidzo zve premenstrual syndrome;
  • nekutarisa kushomeka kwehutano kusagadzikana;
  • yekuzorora kweacute pain syndrome.

Parizvino, mavitamini B anogona kutengwa mumafamasi zvese zviri zviviri uye muchimiro cheyakaomarara. Kazhinji kazhinji, multivitamini inouya mune fomu fomu. Sezvo mutemo, mavhitaminzi akadaro anotorwa mumakosi, paavhareji, kwemwedzi mumwe. Sega, mavhitaminzi B anogona kuwanikwa muchimiro majekiseni (intravenous uye intramuscular) - ivo ushandiswe kuvandudza uye rikurumidze Absorção de ofgua ezvinhu - uye capsules.

Iko kushandiswa kweB mavitamini mune echinyakare mushonga

Vanachiremba vevanhu, semushonga wechivanhu, vanoziva kukosha kweB mavitamini akaomarara mukugadzirwa kwesimba, hutano hwemuviri hwese, uye ganda, bvudzi uye hutano hwembambo. Mafuta okuzora ane B mavitamini (kunyanya B6) anokurudzirwa. Rubs ane mavitamini B1, B2 uye B6 anoshandiswa. Kune mamwe zvekare mapepanhau ekurapa kupererwa neropa nezvikafu zvine huwandu hwakawanda hwevhitamini B12. Kunyanya kunobatsira kutora kubva muchiropa chemhuru, iyo yakazara mavitamini, uye huwandu hwemafuta uye cholesterol ishoma.

Tsvagurudzo yesainzi pane B mavitamini

  • Masayendisiti anobva kuYunivhesiti yeAdelaide, Australia, vakaona kuti kutora vhitamini B6 kunogona kubatsira vanhu kuyeuka zviroto zvavo. Chidzidzo ichi, chakaburitswa pamhepo, chaisanganisira vatori vechikamu zana veAustralia vakatora mavhitamini B ekuwedzera vasati varara kwemazuva mashanu akateedzana. Vitamin B100 yakanga isina zvainoita pakujeka, quirkiness, kana ruvara rwehope uye zvimwe zvinhu. Vamwe vevatori vechikamu vakatora mushonga we placebo, nepo vamwe vese vakatora 6 mg yevhitamini B240 nguva yekurara isati yakwana. Zvidzidzo zvakawanda, izvo zvaimbove zvakarangarira zviroto zvavo kare, zvakabvuma kuti mushure mekutora vhitamini, zvaive nyore kwavari kuti varangarire zvavakarota. Zvisinei, vatungamiri vekudzidza vanonyevera kuti kushandiswa kwenguva refu kwemishonga yakadaro ye pyridoxine inofanira kutarisirwa nehutano hwehutano.
  • Chirevo chazvino chakaburitswa muRondedzero yeEndocrine Society inotarisa nyaya yekusanzwisisika nekuda kwekutora biotin yekuwedzera inozivikanwa sevhitamini B7. Murwere anga achitora 5000 mcg yebiotin mazuva ese, izvo zvakatungamira mukukanganisa miedzo yekiriniki, zvisina basa radiography, ongororo, uye zvakapotsa zvave neyakaomarara nzira inopinda inorayirwa hypercoagulation. Izvi zvinodaro nekuti vanachiremba vanofungidzira kuti murwere ane hypercortisolemia kana bundu rinogadzira testosterone. Sezvazvakaitika, zviratidzo zvekutanga zvakakonzerwa nekunyanyisa kudyiwa kwebiotin, iyo inowanzoonekwa sevhitamini inovandudza mamiriro eganda, bvudzi nezvipikiri.
  • Chinyorwa chekudzokorora chakaburitswa muChinyorwa cheAmerican Institute of Cardiology inofungidzira kuti vhitamini yekuwedzera haina betsero mukudzivirira kana kurapa chirwere chemwoyo. Vatsvakurudzi vakawana kuti data pane mana anonyanya kushandiswa zvinowedzera - multivitamini, mavhitaminzi D, calcium, uye mavhitaminzi C - hazvina kuratidza mhedzisiro mukudzivirira chirwere chemwoyo, kana kuti pakanga pasina shanduko muhuwandu hwevakafa kubva pane zvese zvataurwa pamusoro. Iwo ega ega ega ega aive folic acid uye boka B multivitamini, mune iyo folic acid yaive chinhu. Vitamin B9 yakaratidzirwa kudzikisa njodzi yekurohwa. Panguva imwecheteyo, niacin (vhitamini B3) uye antioxidants zvakabatanidzwa kune yakawedzera njodzi yekufa kubva kuchirwere chemoyo.

Kushandiswa kweB mavitamini mu cosmetology

Zvinogona kutaurwa pasina mubvunzo kuti B mavitamini akakosha paganda nezvipikiri. Ndokusaka paine akawanda mabikirwo emasikisi, manyowa, mafuta ekuzora - zvese nemasikirwo ezvisikwa uye nekuwedzera kwemavhitamini emishonga

Masiki ebvudzi, ayo anosanganisira mavitamini B, anowanzo kuvezwa sekusimbisa, kudzorera uye kugadzirisa pigmentation. Chikafu chine hutano uye chinonyanya kushandiswa chikafu chine mavitamini mazai mbishi uye muto wetsvina. Mafuta akasiyana, huchi uye mishonga yemakwenzi inowedzerwa kwavari. Nekudaro, musanganiswa wezvinhu zvakakosha kune vhudzi (mavitamini B, A uye E) anowanikwa, ayo ane antiseptic, antioxidant uye mamiriro ekugadzirisa. Nziyo dzakadai, semuenzaniso, musanganiswa weii yolk, mafuta emutoro, huchi uye muto. Uye zvakare, iwe unogona kushandisa zvakachengeteka vhitamini B mavhitamini mune ma ampoules, uchivawedzera kumafuta emiriwo uye nekusanganisa nema decoctions, semuenzaniso, chamomile kana nettle. Mavitamini emishonga yemishonga anobudirira zvikuru ndeemavhitamini B1, B3, B6 uye B12.

B mavitamini akakosha. Vane regenerative uye antioxidant zvivakwa. Uye zvakare, pamwe chete nezvimwe zvinoshandiswa, zvinopa mamwe mabhenefiti seanomutsiridza, ekudzivirira, ekunyorovera uye ekurwisa mabhakitiriya. Zvigadzirwa zvinoshandiswa mumeso kumeso ndezai, bhanana, sipinashi, maamondi, oatmeal,.

  • Inobudirira nzira inoonekwa sechifukidzo, chinosanganisira pini yegungwa munyu, pini yeturmeric, chipunu cheuchi, yogati yakasarudzika uye hafu yebhanana muchimiro chembatatisi yakashambadza.
  • Kune ganda rine mafuta, maski ine 1 kiyipuni yeiyo aloe vera muto, 1 yetea yeti chamomile muto, hafu yetiipuni yemonimu kana apple cider vhiniga, hafu yebhanana yakakwenenzverwa uye 1 teaspoon yestarch inokurudzirwa.
  • Chishongedzo chakagadzirwa chinogona kugadzirwa ne 1 teaspoon yeuchi, 1 teaspoon yeoatmeal, munyu wemunyu, pini yeshuga tsvuku, 1 teaspoon kana maarumondi, uye 1 teaspoon yetiwi, chinanazi, kana papaya pure.
  • Kune ganda rinokwegura, antioxidant mask ine 1 teaspoon yemafuta eArgan, 1 teaspoon yeuchi, guava puree, 1 teaspoon yemafuta ezuva uye 1 teaspoon yepasi inogona kukodzera.

Biotin, mavitamini B6 uye B12 zvakakosha zvakanyanya kune hutano hwezvipikiri. Inorayirwa kushandisa almond mafuta, avocado mafuta kusimbisa nzara.

Usakanganwa kuti runako runouya rwekutanga kubva mukati, uye chinhu chakakosha - kuona kuwanikwa kwevhitamini nemaminerari kubva kuchikafu. Muviri une hutano, mune zvakakwana zvakakosha zvinhu, unoratidzika kunge wakanaka uye wakashongedzwa zvakanaka.

Iko kushandiswa kweB mavitamini mukuchengeta mhuka

Sezvakaita hutano hwevanhu, mavitamini B akakosha kumhuka. Ivo vanotsigira zvakajairika mashandiro enervous uye immune system, kukura uye kusimudzira, kugadzirwa kwesimba, metabolism mumasero uye nhengo, pamwe nehutano hutano uye kugaya kwemhuka. Ose mavitamini eboka akakosha, saka zvakafanira kuona mukana weiyo yakazara muviri. Kazhinji, chikafu chekutengesa chemhuka chakasimbiswa zvine mavitamini uye zvicherwa. Kunyanya kutarisisa kunofanirwa kubhadharwa pamberi pe thiamine muchikafu, sezvo iri mukana wekuparadzwa.

Kushandisa mavitamini B mukugadzirwa kwezvirimwa

Kune akati wandei mavhitaminzi anoshanda sechirimwa biostimulants, asi anonyanya kufarirwa ndeye B1, B2, B3 uye B6 nekuda kwemaitiro avo akanaka pakudyara metabolism. Mazhinji ma microorganisms anoburitsa B-vitamini sechisikigo ne-zvigadzirwa, asi mbiriso yakatorwa ine yakanyanya kutariswa. B-mavhitaminzi anoshanda padanho remaserura uye anowanzo kuwanikwa seanowedzerwa mu cloning gels uye cloning mhinduro, mineral bedding solution, uye yakawanda yekutengesa chirimwa biostimulants.

Imwe yemashandisirwo akanakisa eVitamini B ndeyekubatsira michero kupora kubva pakuisazve. Kana chirimwa chasimwa, microscopic midzi mvere dzinowanzo kanganisika, zvichiita kuti zviome kuwana mvura yakakwana nezvicherwa. Kuwedzeredzwa kweB-mavitamini kumvura yekudiridza kunopa zvirimwa kurudziro yavanoda. B-mavitamini anobatsirawo pakuisa kubva muvhu kuenda kune hydroponics. Kuti uite izvi, usati waiswa, chirimwa chakanyudzwa mumvura chakagadziriswa nemaB mavitamini.

Chokwadi chinonakidza nezve B mavitamini

  • Royal jelly ine zvakakwana B mavitamini kusvika padanho rekuti inogona kutorwa nenzira imwecheteyo sekudya zvinowedzera.
  • Kushayikwa kweTiamine kunowanzo kuwanikwa munyika umo chiri chikafu chekudya. Munyika dzekuMadokero, inowanzo kukonzerwa nekunyanyisa kunwa doro kana chikafu chisina kuenzana.
  • Kunyanya kushandiswa kwemaii machena machena, semuenzaniso nevanogadzira muviri, kunogona kukanganisa kunwa kwe biotin uye kukonzeresa kushomeka.
  • Kutsvagurudza kunoratidza kuti vanhu vane yakaderera folate mazinga vari nyore kutarisana nekunzwa kurasikirwa mushure memakore makumi mashanu.

Zvinhu zvine njodzi zvevitamini B, zvinopesana uye yambiro

Kushomeka kweumwe neumwe mavitamini eakaoma anozviratidza muchimiro chezvimwe zviratidzo, mune ese mamiriro vanogona kusiyana. Uye chete chiremba, mushure mekuitisa zvidzidzo zvakakosha, ndiye anokwanisa kutaura kana iwe uine kushomeka kweimwe kana imwe vhitamini. Zvisinei, pane zviratidzo zvinowanzoonekwa zvekushaya mavitamini B, kusanganisira:

  • kusagadzikana kwekutya;
  • kuvhiringidzika kwekuona;
  • kuzvimba kwerurimi, ganda, miromo;
  • ;
  • kupererwa neropa;
  • kushushikana, kushushikana, kuwedzera kuneta;
  • kuvhiringidzika kwekuziva;
  • kurasikirwa nevhudzi;
  • kukanganiswa kwekurara;
  • kunonoka kupora kwemaronda.

Muzviitiko zvakawanda, kuyerwa kukuru kwemavhitamini anonyungudika nemvura kunogona kutorwa pasina mhedzisiro sezvo yakawandisa mari ichiburitswa zviri nyore kubva mumuviri. Nekudaro, kana iwe ukatora zvinopfuura 500 mg yeNiacin zuva nezuva, kuzvimba kwechiropa kunogona kukura. Niacin inogona zvakare kuita kuti zvive zvakaoma kudzora huwandu hweshuga yeropa mune vane chirwere cheshuga, pamwe nekuwedzera uric acid mazinga, ayo anozowedzera. Uye zvakare, yakawandisa niacin inowedzera gastric acid secretion uye inoderedza BP. Nekudaro, iyo fomu yeNiacin inozivikanwa se inositol hexaniacinate kazhinji haina kuburitsa mhedzisiro iyi.

Yakakwira doses ye pyridoxine inogona kukonzeresa chiropa kuzvimba kana kusingaperi tsinga kukuvara.

Kuwanda kwemavhitamini B2 kunogona kukonzera kushanduka kwemuti weti, ichi chiitiko chinowanzoitika uye hachikuvadze muviri.

Kazhinji, mavitamini B haasviki uye hapana kuve nemhedzisiro yakaipa kana chinodikanwa chezuva nezuva chikapfuura. Nekudaro, ese mavitamini ekugadzirira anofanira kutorwa nekuchenjerera uye chiremba aripo anofanirwa kubvunzwa nezve zvinopesana uye kudyidzana nemimwe mishonga.

Zvinyorwa zvemashoko
  1. Vhitamini B-Complex. Michigan Mushonga. Yunivhesiti yeMichigan,
  2. Vitamin B. New World Encyclopedia,
  3. USDA Chikafu Kuumbwa Dhatabhesi. United States Dhipatimendi Rezvekurima,
  4. Kugadziriswa kweiyo biotin yezvinhu zvekusarudza zvekudya uchishandisa chaiyo uye inonzwisisika HPLC / avidin inosunga. CG Staggs, WM Sealey nevamwe. DOI: 10.1016 / j.jfca.2003.09.015
  5. National Institutes of Utano. Hofisi yeZvekuwedzera Zvekudya. Dhipatimendi reUS rehutano neVashandi vevanhu,
  6. Nutri-Chokwadi. Kunzwisisa Vitamin & Zvimwe,
  7. Vhitamini B yakaoma. Encyclopedia.com,
  8. Chokwadiheet B6, B7, B9, B12. Mavhitamini muMotion,
  9. Mhando dzeVitamin B,
  10. JL Jain, Sunjay Jain, Nitin Jain. Zvinokosha zveBiochemistry. Chitsauko 34. Mvura-soluble mavhithamini. pp 988 - 1024. S. Chand & Company Ltd. Ram Nagar, New Del - 110 055. 2005.
  11. Zvese Nezve,
  12. Vitamin neMaminerari Kutaurirana: Iyo Complex Ukama Hwezvakakosha Nyowani. Dr. Deanna Minich,
  13. Iko kushandiswa kweB mavitamini mune yakaoma kurapwa kwehurombo syndromes. OA Shavlovskaya. Doi: 10.17116 / jnevro201711791118-123
  14. GN Uzhegov. Yakazara encyclopedia yekubatsira kwekutanga. OLMA Media Boka. Moscow, 2006.
  15. Denholm J. Aspy, Natasha A. Madden, Paul Delfabbro. Migumisiro yeVitamin B6 (Pyridoxine) uye B Kugadzirira Kugadzirira Pakurota uye Kurara. DOI: 10.1177 / 0031512518770326
  16. Heather M Stieglitz, Nichole Korpi-Steiner, Brooke Katzman, Jennifer E Mersereau, Maya Styner. Anofungidzirwa Testosterone-Kuburitsa Tumor mune Murwere Kutora Biotin Supplements. Zvinyorwa zveEndocrine Society, 2018; DOI: 10.1210 / js.2018-00069.
  17. David JA Jenkins, J. David Spence, nevamwe. Supplemental Vitamin uye Minerals yeCVD Kudzivirira uye Kurapa. Zvinyorwa zveAmerican College yeCardiology, 2018; DOI: 10.1016 / j.jacc.2018.04.020
  18. "Sei Mwoyo Wako Panyama, Uropi uye Inotyisa Sisitimu Inogona Kuda Kuwedzera B Mavhithamini, Hazvina Basa Rudzii rweKudya Kwaunodyisa",
  19. B-VITAMINI,
  20. Vhitamini B yakaoma. ZVIMWE ZVINOGONESESA. Encyclopaedia Britannica,
  21. Kunyora mavitamini. Harvard Hutano Kudhinda. Harvard Chiremba Chikoro,
Kudhindazve zvinhu

Kushandiswa kwechinhu chero chipi zvacho pasina mvumo yedu yakanyorwa kare kunorambidzwa

Mitemo yekuchengetedza

Iwo manejimendi haakonzere chero kuyedza kushandisa chero nzira yekubikisa, kuraira kana chikafu, uye zvakare haivimbise kuti iyo yakatarwa ruzivo ichakubatsira kana kukukuvadza iwe pachako. Iva akangwara uye gara uchitsvaga chiremba akakodzera!

Verenga zvakare nezve mamwe mavitamini:

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