Nhau - Chii chinonzi Simba reVitamini B1 neB12 paKunzwisisa Pfungwa?

I. Nhanganyaya

ZVIMWE ZVINOSHANDISA VITAMINI B1 NE B12 ZVEKURONYA PFUNGWA2

Munyika yanhasi iri kufamba nekukurumidza, pfungwa dzedu dzinogara dzichizara neruzivo nemabasa. Kuti tirambe tichifambira mberi, tinoda pfungwa dzese dzatinogona kuwana. Isa mavhitamini B1 uyeB12, zvinovaka muviri zviviri zvakakosha zvinoita basa guru mukutsigira mashandiro epfungwa. Kazhinji hazvitarisirwi, mavhitamini aya anoshanda sema coenzymes mukuita kwakasiyana-siyana kwemakemikari muuropi, achikanganisa zvakananga kugadzirwa kwema neurotransmitter, kugadzirwa kwesimba, uye kuumbwa kwe myelin.

II. Kunzwisisa Zvinodiwa Nehutano Hwehuropi

Uropi hwedu, kunyange zvazvo huchingori 2% chete yehuremu hwemuviri wedu, hunodya simba redu rakawanda zvisingaenzaniswi. Kuti hushande zvakanaka, uropi hunoda kudya zvinovaka muviri nguva dzose, kusanganisira mavhitamini. Mavhitamini B1 neB12 akakosha zvikuru sezvo achiita basa rakakosha mukushandiswa kwesimba mumuviri uye mashandiro etsinga.

Zvinovaka Muviri Zvakakosha Pahutano Hwepfungwa

Mavhitamini:

Vhitamini B1 (Thiamine): Sezvambotaurwa, thiamine inokosha pakushandura makabhohaidhiretsi kuita glucose, inova ndiyo sosi huru yesimba kuuropi. Inotsigirawo kugadzirwa kwema neurotransmitters, ayo akakosha pakugadzirisa mafungiro uye kushanda kwepfungwa.
Vhitamini B12 (Cobalamin):B12 inokosha pakugadzirwa kweDNA uye kuumbwa kwemasero matsvuku eropa, ayo anotakurira okisijeni kuuropi. Okisijeni yakakwana inokosha pakushanda zvakanaka kweuropi. Kushaikwa kweB12 kunogona kukonzera matambudziko etsinga uye kudzikira kweruzivo rwepfungwa.

Omega-3 Fatty Acids:

Mafuta aya akakosha pakuchengetedza chimiro nekushanda kwemasero europi. Omega-3s, kunyanya DHA (docosahexaenoic acid), inokosha pakuumbwa kwemasero etsinga uye inoita basa guru mukuita kuti uropi hurambe hwakagadzikana, iro riri simba reuropi rekugadzirisa nekugadzirisa zvinhu.

Mishonga Inorwisa Mabhakitiriya:

Zvinovaka muviri zvakaita sevhitamini C naE, pamwe nemaflavonoids anowanikwa mumichero nemiriwo, zvinobatsira kudzivirira uropi kubva mukushushikana kwe oxidative. Kushushikana kwe oxidative kunogona kukonzera kukuvara kwetsinga dzeropa uye kunobatanidzwa nezvirwere zve neurodegenerative.

Zvicherwa:

Magnesium:Chicherwa ichi chinobatanidzwa mukuita kwemakemikari mumuviri kunopfuura mazana matatu, kusanganisira izvo zvinodzora mashandiro etsinga uye kugadzirwa kwesimba. Chinoitawo basa mukugadzirwa kwe synaptic plasticity, iyo inokosha pakudzidza nekuyeuka.
Zingi:Zinc inokosha pakuburitswa kwema neurotransmitter uye inobatanidzwa mukudzora kutapurirana kwesynaptic. Inotsigirawo mashandiro epfungwa uye kudzora manzwiro.

Amino Acids:

MaAmino acid, maburi ekuvaka mapuroteni, akakosha pakugadzirwa kwema neurotransmitters. Semuenzaniso, tryptophan inotungamira ku serotonin, neurotransmitter inodzora manzwiro, nepo tyrosine ichitungamira ku dopamine, iyo inobatanidzwa mukukurudzirwa uye mubairo.

Kukanganiswa Kwekudya Pakushanda Kwehuropi

Kudya kwakaringana kwakapfuma mune izvi zvinovaka muviri kunogona kukanganisa zvakanyanya mashandiro epfungwa, kugadzikana kwemafungiro, uye hutano hwehuropi hwese. Kudya kwakadai sekudya kweMediterranean, uko kunosimbisa zviyo zvakakwana, michero, miriwo, mafuta ane hutano, uye mapuroteni asina mafuta akawanda, kwave kuchibatanidzwa nekushanda zvakanaka kwepfungwa uye njodzi shoma yezvirwere zvinokanganisa tsinga.

Mhedziso

Kunzwisisa zvinodiwa neuropi mukudya kwakakosha pakuchengetedza hutano hwepfungwa uye kugara zvakanaka. Nekuona kuti muviri unowana zvinovaka muviri zvakakosha nguva dzose, zvinosanganisira mavhitamini B1 neB12, pamwe chete neomega-3 fatty acids, antioxidants, minerals, uye amino acids, tinogona kutsigira mashandiro akaomarara europi uye kukurudzira hutano hwenguva refu. Kuisa chikafu chine zvinovaka muviri pakutanga idanho rekusimudzira mashandiro europi uye kudzivirira kudzikira kwepfungwa sezvatinokwegura.

III. Simba reVitamin B1

Vhitamini B1, inozivikanwawo sethiamine, ivhitamini inonyungudika mumvura inoita basa guru mukugadzirwa kwesimba remuviri. Inokosha pakushandura makabhohaidhiretsi kuita glucose, iyo inoshanda senzvimbo huru yesimba muuropi. Maitiro aya akakosha nekuti uropi hunovimba zvakanyanya neglucose kuti ipe simba pamabasa ahwo, kusanganisira maitiro ekufunga, kuumbwa kwendangariro, uye kushanda kwese kwekuziva.

Kugadzirwa kweSimba uye Basa reKuziva
Kana huwandu hwevhitamini B1 husina kukwana, uropi hunogona kuona kudzikira kwekugadzirwa kwesimba. Izvi zvinogona kukonzera zviratidzo zvakasiyana-siyana, zvinosanganisira kuneta, kuvhiringidzika, kushatirwa, uye kutadza kunyatsoisa pfungwa pachinhu chimwe chete. Kushaya simba kwenguva refu kunogona kukonzera matambudziko makuru etsinga, akadai seWernicke-Korsakoff syndrome, chirwere chinowanzoonekwa muvanhu vane doro risingadzoreki, chinoratidzwa nekuvhiringidzika, kutadza kuyeuka, uye matambudziko ekushanda pamwe chete.

Uyezve, vhitamini B1 inobatanidzwa mukugadzirwa kwemasero europi, kunyanya acetylcholine. Acetylcholine inokosha pakuyeuka nekudzidza, uye kushomeka kwayo kunogona kukanganisa mashandiro epfungwa. Nekutsigira kugadzirwa kwemasero europi, vhitamini B1 inobatsira kuchengetedza mashandiro europi akakodzera uye inowedzera kujeka kwepfungwa.

IV. Kukosha kweVitamin B12

Vhitamini B12, kana kuti cobalamin, ivhitamini yakaomarara inokosha pamabasa akasiyana-siyana emuviri, kunyanya muuropi netsinga. Inoita basa guru mukugadzirwa kwemasero matsvuku eropa, ayo anotakura okisijeni mumuviri wese, kusanganisira kuenda kuuropi. Kuwanikwa kweokisijeni yakakwana kwakakosha pakuchengetedza mashandiro epfungwa uye hutano hwehuropi hwese.

Kugadzirwa kweMyelin uye Hutano hweNeurological
Chimwe chezvinhu zvakakosha zvevhitamini B12 kubatanidzwa kwayo mukugadzirwa kwemyelin, chinhu chine mafuta chinodzivirira tsinga. Myelin inokosha pakufambisa tsinga zvinobudirira, zvichiita kuti kutaurirana pakati pema neuron kuve nyore. Kushaikwa kwevhitamini B12 kunogona kutungamira mukubvisa myelin, zvichikonzera zviratidzo zvetsinga zvakaita sekurasikirwa nendangariro, kuvhiringidzika, kusanzwa simba, uye kunyange dementia.
Ongororo yakaratidza kuti huwandu hushoma hwevhitamini B12 hunobatanidzwa nekuwedzera kwenjodzi yekuderera kwepfungwa uye zvirwere zvetsinga, zvichiratidza kukosha kwayo mukuchengetedza hutano hwehuropi sezvatinokura.

V. Migumisiro yekubatana kwevhitamini B1 neB12

Kunyange hazvo vhitamini B1 neB12 zvichikosha pahutano hwehuropi, zvinoshanda pamwe chete kuti zvitsigire kushanda zvakanaka kwepfungwa. Semuenzaniso, vhitamini B12 inodiwa pakushandura homocysteine kuita methionine, maitiro anodawo vhitamini B1. Kuwanda kwehomocysteine kwakabatana nekuwedzera kwenjodzi yekuderera kwepfungwa uye zvirwere zvemwoyo. Nekushanda pamwe chete, mavhitamini aya anobatsira kudzora huwandu hwehomocysteine, nokudaro zvichitsigira hutano hwehuropi uye kuderedza njodzi yezvirwere zvetsinga.

Mavhitamini B1 neB12 echisikigo
Kuwana mavhitamini B1 neB12 kubva muzvikafu zvakakwana kunowanzo kufarirwa kuti muviri unyatsopinza chikafu uye kuti uve neutano hwakanaka.

Manyuko eVitamin B1: Manyuko akanaka kwazvo anobva mumiti anosanganisira:
Zviyo zvese (mupunga webrown, oats, bhari)
Nyemba (nyemba, bhinzi nhema, nyemba)
Nzungu nembeu (mbeu dzezuva, nzungu dzemacadamia)
Zviyo zvakasimbiswa

Manyuko eVitamin B12: Vhitamini iyi inowanikwa zvakanyanya muzvigadzirwa zvemhuka, zvakaita se:
Nyama (nyama yemombe, nyama yenguruve, gwayana)
Huku (huku, turkey)
Hove (salmon, tuna, sardines)
Mazai nezvigadzirwa zvemukaka (mukaka, chizi, yogati)
Kune vanodya miriwo chete nevasingadyi nyama, kuwana vhitamini B12 yakakwana kunogona kuva kwakaoma, sezvo zvinhu zvinobva mumiti zvishoma. Zvekudya zvine simba (zvakaita semukaka nezviyo zvinobva mumiti) uye zvekudya zvinovaka muviri zvinogona kudiwa kuti zvizadzise zvinodiwa zvezuva nezuva.

Kuwedzera mavhitamini B1 neB12
Kune vanhu vangave vasiri kuzadzisa zvinodiwa zvavo zvevhitamini B1 neB12 kuburikidza nekudya chete, kuwedzerwa kwevhitamini kunogona kuva sarudzo inobatsira. Pakusarudza kuwedzerwa kwevhitamini, zvakakosha kutsvaga zvigadzirwa zvemhando yepamusoro zvisina zvimwe zvinowedzera zvisina basa uye zvinozadza muviri.
Kubvunza nyanzvi yehutano usati watanga chero mushonga mutsva kwakakosha, kunyanya kune avo vane matambudziko ehutano kana avo vanotora mimwe mishonga. Chiremba wehutano anogona kubatsira kuona mwero wakakodzera uye kuona kuti mushonga wacho wakachengeteka uye unoshanda.

VI. Mhedziso

Mavhitamini B1 neB12 zvinovaka muviri zvakakosha pakutsigira hutano hwehuropi. Nekuona kuti mavhitamini aya akaenzana zvakakwana, unogona kusimudzira mashandiro epfungwa, kuvandudza ndangariro, uye kuwedzera hutano. Kunyange hazvo kudya zvine hutano kuchigona kupa zvakawanda zvinovaka muviri zvinodiwa nehuropi hwako, kuwedzerwa kwezvikafu kunogona kudiwa kune vamwe vanhu.

Senyanzvi inotungamira muindasitiri yezvinomera, ndinokurudzira nemoyo wese kuisa mavhitamini aya mumabasa ako ezuva nezuva. Yeuka, uropi hune hutano uropi hunofara. Dyisa pfungwa dzako nezvinovaka muviri zvinodiwa kuti dzibudirire, uye koshesa hutano hwako hwepfungwa kuti uve neramangwana rakajeka.