Nhau - Ndeipi Simba reVitamins B1 uye B12 yekupinza kwepfungwa?

I. Sumo

Vitamini B1 uye B12 Supplements yePfungwa Sharpness2

Munyika yanhasi yakamanikidzwa-inokurumidza, zvihombe zvedu zvinogara zvichikweverwa neruzivo uye mabasa. Kuti tirambe tichida, tinoda mupendero wese wepfungwa watinogona kuwana. Isa mavitamini B1 uyeB12, zvinhu zviviri zvakakosha zvinotamba chinzvimbo chakakosha mukutsigira basa rekuziva. Kazhinji anofuratirwa, aya mavhitamini anoitwa sevanonzi coenzymical ebicemical maitiro mukati meuropi, zvakananga kuendesa neurotransmitter synthesis, kugadzirwa kwesimba, uye chimiro chemoelin.

Ii. Kunzwisisa zvinodikanwa zvehutano

Zvitupa wedu, kunyangwe chete akazvidza nezve 2% yehuremu hwedu hwemuviri, peta huwandu husingaenzaniswi hwesimba redu. Kuti ushande optimdallally, uropi hunoda kuwanikwa kwezvakawanda zvekuvaka, kusanganisira mavitamini. Vitamins B1 uye B12 vanonyanya kukosha pavanenge vachitamba basa rakakosha mune simba metabolism uye nerve basa.

Key Malilents yehutano hweuropi

Vitamins:

Vitamini B1 (Thiamine): Sezvataurwa, thiamine yakakosha yekushandura makabhodhi muGlucose, iyo ndiyo yekutanga simba sosi yeuropi. Izvo zvakare zvinotsigira iyo synthesis ye neurotransmitters, izvo zvakakosha kuti mutemo unyatsoziva uye basa rekuziva.
Vitamini B12 (cobalamin):B12 yakakosha yeDNA synthesis uye kuumbwa kwemasero matsvuku eropa, ayo anotakura okisijeni kuuropi. Yakakwana okisijeni yekupa yakakosha kune yakakwana yehuropi brain basa. Kushomeka muB12 kunogona kutungamira kune neurology kusagadzikana uye nekuziva kudzikira.

Omega-3 mafuta acids:

Iyi mafuta akakosha yakakosha kuti ichengete chimiro uye kushanda kwehuropi masero. Omega-3s, kunyanya DHA (Docasahexaenoic Acid), anokwana kuumbwa kwemambranes neUronil

Antioxidants:

Zvinovaka zvinovaka zvevatamia C uye e, pamwe nePlavononoid inowanikwa mumichero uye miriwo, batsira kuchengetedza uropi kubva kune oxidative kushushikana kwe oxidative kushushikana. Oxidative kushushikana kunogona kutungamira kukuvadzwa kwe neuronil uye kunosanganiswa neiyo neurodenegenerative chirwere.

Zvicherwa:

Magnesium:Iyi mineral inobatanidzwa mune anopfuura mazana matatu ebhiechemical maitiro mumuviri, kusanganisira izvo zvinogadzirisa nerve basa uye kugadzirwa kwesimba. Iyo inoitawo basa mune synaptic plasticity, iyo yakakosha pakudzidza uye nekuyeuka.
Zinc:Zinc akakosha nekuda kwe neurotransmitter kuburitswa uye anobatanidzwa mune mutemo wekutapurirana synaptic. Iyo inotsigirawo basa rekuziva uye mutemo wemood.

Amino acid:

Amino Acids, mabhuru ekuvaka emapuroteni, akakosha kune iyo synthesis ye neurotransmitters. Semuenzaniso, tryptophan inguva yekufungidzira kuti Serotonin, neurotransmitter iyo inogadzirisa mood, nepo tyrosine precursor kune dopmine, iyo inobatanidzwa mukurudziro uye mubairo.

Iko kukanganiswa kwekudya pane uropi basa

Kudya kwakaringana kwakaringana kupfuma mune izvi zvinovaka muviri kunogona kukanganisa zvakanyanya maitiro ekuita, kugadzikana kwemweya, uye nehutano hwese hweuropi. Kudya kwakadai sekudya kweMediterranean, iyo inosimbisa zviyo zvese, michero, miriwo, uye mapuroteni ane hutano, akave akabatanidzwa nezvokuziva nezvechirwere chakaderera uye nenjodzi yakaderera yezvirwere zve neurodesengerative.

Mhedziso

Kunzwisisa zvinodikanwa zvehutano zvehupfumi zvakakosha kuti urambe uine hutano hwekuziva uye zvakakwana. Nekuona kuti nzvimbo yakatsiga yemidziyo yakakosha, kusanganisira Vitamins B1 uye B12, pamwe neOmega-3 Fidhi-3 Akics, isu tinogona kutsigira mabasa europi uye tambanudzira hutano hwekupedzisira. Kutungamira kwekudya-kwakapfuma-pfuma nhanho inobatsira yekuvandudza uropi basa uye kudzivirira kuziva kudzora sezvatinovira.

III. Simba reVitamini B1

Vitamini B1, anozivikanwawo saVhihamine, inzvimbo ine mvura-yemvura inotora basa remuviri mumuviri metabolism. Izvo zvakakosha kuti kushandurwa kwemakaradzo kuGlucose, iyo inoshanda seuropi hweuropi hwesimba. Kuita uku kwakakosha nekuti uropi hunovimba zvakanyanya paGlucose kuti riwedzere zviitiko zvaro, kusanganisira maitiro ekufunga, kuumbwa kwemarangariro, uye zvese zvinokatyamadza basa.

Kugadzirwa kwesimba uye kuziva basa
Kana vitamini B1 mazinga asina kukwana, uropi hunogona kuwana kuderera mukugadzira simba. Izvi zvinogona kutungamira kune huwandu hwezviratidzo, kusanganisira kupera simba, kuvhiringidzika, kusagadzikana, uye kusarongeka. Kushaiwa simba kusingaperi kunogona kuguma nekuwedzera kwenyaya dzingangoita newurology, dzakadai seWernicke-Kornicke-Korsakoff Syndrome, mamiriro anowanzoonekwa mune mumwe munhu ane doro nedoro, anoratidzwa nekuvhiringidzika, kurasikirwa, uye matambudziko ekurangarira, uye matambudziko ekurambidza.

Zvakare, Vitamini B1 inobatanidzwa mune synthesis ye neurotransmitters, kunyanya acetylcholine. Acetylcholine yakakosha ndangariro uye kudzidza, uye kushomeka kwayo kunogona kukanganisa mabasa ekuziva. Nekutsigira neurotransmitter kugadzirwa, Vitamini B1 inobatsira kuchengetedza yakaringana uropi basa uye inowedzera kujekesa kwepfungwa.

Iv. Kukosha kweVitamini B12

Vitamini b12, kana cobalam, ndeyevhizi yakaoma iyo yakakosha kumabasa akati wandei emuviri, kunyanya muuropi uye system yetsinga. Inotaridza basa rinokosha mukugadzirwa kwemasero matsvuku eropa, iyo yekufambisa oksijeni mumuviri wese, kusanganisira kuhuropi. Yakakwana okisijeni inopihwa yakakosha kuti ichengetedze basa rekuziva uye huwandu hweuropi.

Myelin synthesis uye neuropelogy hutano
Imwe yemabasa akaomesesa eVitamini B12 ndeyekubatanidzwa kwayo mune synthesis yeMyLin, chinhu chakakora chinopisa nzimbe nendudzi. Myelin akakosha pakutapurirana kwakanaka kwemitsipa, kubvumira kukurumidza kutaurirana pakati peuron. Kushomeka muVitamini B12 kunogona kutungamira kuDepmylination, zvichikonzera zviratidzo zvechiratidzo zvakadai sekurasikirwa kwekurangarira, kuvhiringidzika, kugadzikana, uye kunyange dementia.
Tsvagurudzo yakaratidza kuti yakaderera mazinga B12 inosanganiswa nengozi yakawedzera yekudzikisira kwechirwere chekudzikira uye neurodenegenerative hosha, ichiratidza kukosha kwayo mukuchengetedza hutachiona hwehuropi seni.

V. Mhedzisiro yeSynergistic yeVitamins B1 uye B12

Nepo vaviri vhitamini B1 uye B12 vakakosha nekuda kwehutano uropi, vanoshanda pamwechete synergistically kutsigira zvakaringana zvekuziva basa. Semuenzaniso, vitamini b12 inodiwa kuti kushandurwa kweHomocysteine kune methionine, maitiro anokoshawo vhitamini B1. Yakakwidziridzwa Homocysteine mazinga akabatanidzwa nengozi yakawedzera yekuziva kuderera uye marara ezvirwere. Nekushanda muTandem, idzi mavhitamini anobatsira kudzora homocysteine mazinga, nekudaro anotsigira hutano hweuropi uye kuderedza njodzi yemamiriro eiyo neurodegeresive mamiriro.

Zvisikwa zvinyorwa zveVitamins B1 uye B12
Kuwana mavitamini B1 uye B12 kubva pane zvese zvekudya zvinowanzofarirwa neyakagwinya uye hutano hutano.

Vitamini B1 Source: Zvakanakisa zvirimwa-zvakavakirwa zvinyorwa zvinosanganisira:
Zviyo zvese (brown mupunga, oats, bhari)
Legumes (lentills, bhinzi dema, peas)
Nuts uye mhodzi (Sunflower mhodzi, Macadamia Nuts)
Zvakavharwa Zviyo

Vitamini B12 Source: Iyi vhitamini inowanikwa mune zvigadzirwa zvemhuka, senge:
Nyama (nyama yemombe, nyama yenguruve, gwayana)
Ruku (huku, turkey)
Hove (Salmon, Tuna, Sardines)
Mazai uye zvigadzirwa zvemukaka (mukaka, chizi, yogrt)
Kune vanomwe uye vegans, kuwana vakakwana vhitamini B12 kunogona kuve kwakaoma, sekushandiswa-kwakavakirwa masosi mashoma. Chikafu chakasimbisa (chakadai semapaki anodzvanywa uye zviyo) uye zvinowedzera zvinogona kuve zvakakodzera kusangana nezvinodiwa zvezuva nezuva.

Kuwedzera neVitamins B1 uye B12
Kune vamwe vanhu vanogona kusasangana vitamini yavo B1 uye B12 zvinodiwa kuburikidza nekudya tega, kuwedzera kunogona kuve sarudzo inobatsira. Kana uchisarudza inowedzera, zvakakosha kutsvaga zvigadzirwa zvepamusoro-zvemhando yepamusoro izvo zvakasununguka zvekuzvidzwa zvisina basa uye mafirita.
Kubvunza neyakagwinya nyanzvi yehutano usati watanga chero chitsva chitsva chakakosha, kunyanya kune avo vane zvinhu zvine hutano kana izvo zvinotora mimwe mimwe mishonga. Mupi wezvehutano anobatsira anogona kubatsira sarudza dosage yakakodzera uye simbisa kuti kuwedzera kwekuwedzera kwakachengeteka uye kunobudirira.

Vi. Mhedziso

Vitamins B1 uye B12 zvinhu zvakakosha zvekushandisa zvinotora basa rekutsigira hutano hweuropi. Nekuona mazinga akakwana eaya mavhitamini, unogona kuwedzera basa rekuziva, kugadzirisa zvakare memory, uye kuwedzera hutano hwese. Nepo chikafu chine hutano chinogona kugovera zvakawanda zvezvakashata zvehuropi hwako, chinowedzera chingave chiri madikanwa kune vamwe vanhu.

Senzira inotungamira muchirimwa inobvisa indasitiri, ini ndinokurudzira nemoyo wese kusanganisa mavitamini aya mune yako tsika yezuva nezuva. Rangarira, uropi hwakanaka uropi hunofadza. Kupa pfungwa dzako nezvinowanza zvinovaka, uye kutungamira hutano hwako hwekuziva kuti ramangwana rakajeka.