Nhau - Chii Chinonzi Simba reVitamins B1 neB12 pakurora Kwepfungwa?

I. Nhanganyaya

vhitamini b1 uye B12 ZVIMWE ZVIMWE ZVIMWE ZVOKUPEDZA PFUNGWA2

Munyika yanhasi inokurumidza kukurumidza, pfungwa dzedu dzinogara dzakazadzwa neruzivo nemabasa. Kuti tirambe takadaro, tinoda pfungwa dzese dzatinokwanisa kuwana. Pinda mavitamini B1 uyeB12, michero miviri yakakosha inoita basa rakakosha mukutsigira basa rekuziva. Kazhinji inofuratirwa, mavhitamini aya anoita semacoenzymes mune akawanda biochemical maitiro mukati mehuropi, achipesvedzera zvakananga neurotransmitter synthesis, kugadzirwa kwesimba, uye myelin kuumbwa.

II. Kunzwisisa Zvinodikanwa Zvokudya Muuropi

Uropi hwedu, kunyangwe huchingoverengera 2% yehuremu hwemuviri wedu, hunodya huwandu husingaenzaniswi hwesimba redu. Kuti hushande zvakanaka, uropi hunoda kugara uchipihwa zvinovaka muviri, kusanganisira mavhitaminzi. Mavhitamini B1 uye B12 akakosha zvakanyanya sezvo achitora basa rakakosha musimba remetabolism uye mashandiro etsinga.

Chikafu Chinokosha cheHutano Hweuropi

Mavhitamini:

Vitamin B1 (thiamine): Sezvambotaurwa, thiamine yakakosha pakushandura makabhohaidhiretsi kuita glucose, inova ndiyo yekutanga simba reuropi. Inotsigirawo kuumbwa kwemaurotransmitters, ayo akakosha pakugadzirisa manzwiro uye basa rekuziva.
Vitamin B12 (Cobalamin):B12 yakakosha pakuumbwa kweDNA uye kuumbwa kwemasero matsvuku eropa, ayo anotakura oxygen kuuropi. Okisijeni yakakwana yakakosha kuti huropi hushande zvakanaka. Kushaikwa kweB12 kunogona kukonzera kusagadzikana kwetsinga uye kuderera kwekuziva.

Omega-3 Fatty Acids:

Aya mafuta akakosha akakosha pakuchengetedza chimiro uye kushanda kwemasero europi. Omega-3s, kunyanya DHA (docosahexaenoic acid), yakakosha pakuumbwa kweneuronal membranes uye inoita basa muuropaplasticity, iko kugona kwehuropi kugadzirisa nekuzvironga patsva.

Antioxidants:

Zvokudya zvakadai sevhitamini C uye E, pamwe chete neflavonoids inowanikwa mumichero nemiriwo, zvinobatsira kudzivirira huropi kubva kune oxidative stress. Oxidative stress inogona kutungamira kukuvadzwa neuronal uye inosanganiswa nezvirwere zveurourodegenerative.

Zvicherwa:

Magnesium:Iyi mineral inobatanidzwa mune zvinopfuura mazana matatu biochemical reactions mumuviri, kusanganisira izvo zvinogadzirisa nerve basa uye kugadzirwa kwesimba. Inoitawo basa mu synaptic plasticity, iyo yakakosha pakudzidza nekuyeuka.
Zinc:Zinc yakakosha pakuburitswa kweneurotransmitter uye inobatanidzwa mukugadzirisa kwekufambiswa kwesynaptic. Inotsigirawo basa rekuziva uye kugadzirisa mafungiro.

Amino Acids:

Amino acids, zvivharo zvekuvaka zvemapuroteni, zvakakosha pakugadzirwa kwemaurotransmitters. Semuenzaniso, tryptophan inotangira serotonin, neurotransmitter inodzora mafungiro, nepo tyrosine inotangira dopamine, iyo inobatanidzwa mukukurudzira uye mubairo.

Mhedzisiro yeDiet pane Brain Function

Kudya kwakanyatsonaka kwakapfuma mune izvi zvinovaka muviri kunogona kukanganisa zvakanyanya kuita kwekuziva, kugadzikana kwemafungiro, uye hutano hwehuropi hwese. Zvokudya zvakadai sezvokudya zveMediterranean, izvo zvinosimbisa zviyo zvakakwana, michero, miriwo, mafuta ane utano, uye mapuroteni akaonda, zvakabatanidzwa nehutano hwakanaka hwekuziva uye nengozi shoma yezvirwere zveurourodegenerative.

Mhedziso

Kunzwisisa zvinovaka muviri zvinodiwa nehuropi kwakakosha pakuchengetedza hutano hwekuziva uye kugara zvakanaka. Nekuve nechokwadi chekupihwa kwakasimba kwezvinovaka muviri zvakakosha, kusanganisira mavhitamini B1 neB12, pamwe neomega-3 fatty acids, antioxidants, minerals, uye amino acids, tinogona kutsigira huropi hwakaoma basa uye kukurudzira hutano hwenguva refu. Kuisa pamberi pechikafu-chakapfuma chikafu inhanho yekusimudzira kushanda kwehuropi uye kudzivirira kuderera kwekuziva sezvatinokura.

III. Simba reVitamin B1

Vitamin B1, inozivikanwawo se thiamine, ivhitamini inonyungudika mumvura inoita basa rakakosha mukusimba kwesimba remuviri. Kwakakosha pakushandurwa kwemakabhohaidhireti kuva shuga, iyo inoshanda senzvimbo huru yesimba reuropi. Kuita uku kwakakosha nekuti uropi hunovimba zvakanyanya neglucose kuti hupise zviitiko zvahwo, kusanganisira maitiro ekufunga, kuumbwa kwendangariro, uye kugona kwese kwese.

Kugadzirwa Kwesimba uye Kuziva Basa
Kana vhitamini B1 mazinga asina kukwana, uropi hunogona kuwana kuderera kwekugadzirwa kwesimba. Izvi zvinogona kutungamirira kune zvakasiyana-siyana zvezviratidzo, zvinosanganisira kuneta, kuvhiringidzika, kushatirwa, uye kusanyatsoteerera. Kushaikwa kwenguva refu kunogona kukonzera matambudziko akanyanya etsinga, akadai seWernicke-Korsakoff syndrome, mamiriro anowanzoonekwa muvanhu vane kudhakwa nedoro, kunoratidzwa nekuvhiringidzika, kurasikirwa nekuyeuka, uye matambudziko ekubatana.

Uyezve, vhitamini B1 inobatanidzwa mukugadzirwa kwemaurotransmitters, kunyanya acetylcholine. Acetylcholine yakakosha pakuyeuka nekudzidza, uye kushomeka kwayo kunogona kukanganisa mabasa ekuziva. Nekutsigira kugadzirwa kwemaurotransmitter, vhitamini B1 inobatsira kuchengetedza hutano hwehuropi uye inowedzera kujeka kwepfungwa.

IV. Kukosha kweVitamin B12

Vitamin B12, kana cobalamin, ivhitamini yakaoma iyo yakakosha kune akati wandei mabasa emuviri, kunyanya muuropi uye tsinga system. Inoita basa guru mukugadzirwa kwemasero matsvuku eropa, anotakura okisijeni mumuviri wose, kusanganisira kuuropi. Okisijeni yakakwana yakakosha pakuchengetedza kugona kwekuziva uye hutano hwehuropi hwese.

Myelin Synthesis uye Neurological Health
Rimwe remabasa akanyanya kukosha evhitamini B12 kubatanidzwa kwayo mukuumbwa kwemyelin, chinhu chine mafuta chinodzivirira nerve fibers. Myelin yakakosha pakufambiswa kwakanaka kwetsinga, zvichibvumira kukurumidza kutaurirana pakati peeuroni. Kushaikwa kwevhitamini B12 kunogona kutungamirira ku demyelination, zvichikonzera zviratidzo zvetsinga zvakadai sekurasikirwa nendangariro, kuvhiringidzika, kusanzwa, uye kunyange kuora mwoyo.
Tsvagiridzo yakaratidza kuti yakaderera mazinga evhitamini B12 inosanganiswa nenjodzi yakawedzera yekuderera kwekuziva uye neurodegenerative zvirwere, zvichiratidza kukosha kwayo mukuchengetedza hutano hwehuropi sezvatinokura.

V. The Synergistic Migumisiro yeVitamin B1 uye B12

Nepo ese ari maviri vhitamini B1 neB12 akakosha kune hutano hwehuropi, anoshanda pamwechete synergistically kutsigira yakakwana yekuziva basa. Semuenzaniso, vhitamini B12 inodiwa pakushandurwa kwehomocysteine kuita methionine, maitiro anodawo vhitamini B1. Yakakwira homocysteine mazinga akabatanidzwa kune yakawedzera njodzi yekuderera kwekuziva uye chirwere chemoyo. Nekushanda mu tandem, aya mavhitamini anobatsira kudzora homocysteine mazinga, nekudaro achitsigira hutano hwehuropi uye kuderedza njodzi yeurourodegenerative mamiriro.

Zvisikwa Zvinowanikwa zveVitamin B1 uye B12
Kuwana mavhitaminzi B1 uye B12 kubva mukudya kwese kunowanzo kufarirwa kuitira kunyura kwakanyanya uye hutano hunobatsira.

Vitamin B1 Zvitubu: Yakanakisa chirimwa-yakavakirwa masosi inosanganisira:
Zviyo zvakakwana (mupunga tsvuku, oats, bhari)
Legumes (lentils, bhinzi nhema, pizi)
Nzungu nembeu (sunflower mbeu, macadamia nuts)
Zviyo zvakasimbiswa

Vitamin B12 Sources: Iyi vhitamini inonyanya kuwanikwa muzvigadzirwa zvemhuka, senge:
Nyama (yemombe, nguruve, gwayana)
Huku (huku, turkey)
Hove (salmon, tuna, sardines)
Mazai uye zvigadzirwa zvemukaka (mukaka, chizi, yogati)
Kune vanodya miriwo uye vegans, kuwana vhitamini B12 yakakwana kunogona kuve kwakaoma, sezvo zvidyarwa-zvakavakirwa masosi zvishoma. Zvokudya zvakasimbiswa (zvakadai semukaka wezvirimwa-zviyo uye zviyo) uye zvinowedzera zvingave zvakakosha kuti zvisangane nezvinodiwa zvezuva nezuva.

Kuwedzera mavhitamini B1 uye B12
Kune vanhu vangave vasiri kusangana nevhitamini B1 uye B12 zvavanoda kuburikidza nekudya chete, kuwedzera kunogona kuve sarudzo inobatsira. Pakusarudza yekuwedzera, zvakakosha kuti utarise zvigadzirwa zvemhando yepamusoro izvo zvisina zvisingakoshi zvekuwedzera uye mafirita.
Kuonana nenyanzvi yezvehutano usati watanga chero chitsva chekuwedzera kwakakosha, kunyanya kune avo vane hutano huri pasi pemamiriro ezvinhu kana avo vanotora mimwe mishonga. Mupi wehutano anogona kubatsira kuona dosi yakakodzera uye kuve nechokwadi chekuti kuwedzera kwakachengeteka uye kunoshanda.

VI. Mhedziso

Mavhitaminzi B1 uye B12 akakosha chikafu chinoita basa rakakosha mukutsigira hutano hwehuropi. Nekuita kuti mazinga akakwana emavhitaminzi aya, unogona kuwedzera kugona kwekuziva, kuvandudza ndangariro, uye kuwedzera hutano hwese. Nepo chikafu chine hutano chinogona kupa zvakawanda zvinovaka muviri zvinodiwa nehuropi hwako, kuwedzera kungave kuri madikanwa kune vamwe vanhu.

Senyanzvi inotungamira muindasitiri yezvinomera, ndinokurudzira nemoyo wese kuisa mavhitamini aya mumaitiro ako ezuva nezuva. Rangarira, uropi hune utano uropi hunofadza. Dyisa pfungwa dzako nekudya kunoda kuti ubudirire, uye isa pamberi hutano hwako hwekuziva kune ramangwana rakajeka.