Uvithamini B (iqembu)

Uma sikhuluma nge-B complex, sisho iqembu lezinto ezincibilikiswa ngamanzi ezikhona ndawonye noma ngokwehlukana emithonjeni eminingi yokudla. Basekela imetabolism ngokusebenza njengama-coenzymes nokuguqula amaprotheni nama-carbohydrate abe amandla. Lawa mavithamini asekela ithoni yesikhumba nemisipha, ukusebenza kwesistimu yezinzwa nokukhula kwamaseli.

Yini ebizwa ngokuthi yiqembu lamavithamini B?

Kuze kube manje, ubunzima bamavithamini B afaka phakathi izinto ezi-12 ezixubeke emanzini ezixhumene. Okusishiyagalombili kwalokhu kubhekwa njengamavithamini abalulekile futhi kufanele afakwe ekudleni:

  • ;
  • ;
  • ;
  • I-B5 (i-pantothenic acid);
  • ;
  • B7 (biotin, noma uvithamini H);
  • ;
  • .

Izinto ezifana novithamini

Kulula ukubona ukuthi eqenjini lamavithamini B, izinombolo zamavithamini zinezikhala - okungukuthi, awekho amavithamini ,, B10 neB11. Lezi zinto zikhona, futhi kwake kwabhekwa futhi njengamavithamini ayinkimbinkimbi B. Kamuva kwatholakala ukuthi lezi zinhlanganisela eziphilayo zikhiqizwa ngumzimba uqobo, noma azibalulekile (yilezi zimfanelo ezinquma amavithamini). Ngakho-ke, baqala ukubizwa ngama-pseudovitamini, noma izinto ezifana nevithamini. Azifakiwe enkingeni yamavithamini B.

I-Choline (B4) - ingxenye edingekayo yokudla okunomsoco ezilwaneni, inani elincane lalesi sakhi likhiqizwa emzimbeni womuntu. Yaqala ukuhlukaniswa ngo-1865 kusuka ezinkomeni zezinkomo nezipoline futhi yabizwa nge-neurin. Iyasiza ekukhiqizeni nasekukhipheni i-neurotransmitter acetylcholine futhi ibamba iqhaza ekuguqulweni kwamafutha emzimbeni. I-Choline itholakala kokunye ukudla - ubisi, amaqanda, isibindi, isalmon namakinati. Emzimbeni ophilile, i-choline ikhiqizwa yodwa. Ososayensi njengamanje bacubungula isidingo se-choline njengesengezo, njengoba kunombono wokuthi ayikho i-choline eyanele ekhiqizwa emzimbeni. Ngo-1998 kwabonwa njengento edingekayo.

I-Inositol (B8) - into ebaluleke kakhulu ekudluliseni amasiginali kumaseli, impendulo yamahomoni emzimbeni, ukukhula nokusebenza kwezinzwa. I-Inositol ikhiqizwa ngokukhululekile ngumzimba womuntu kusuka ku-glucose futhi itholakala ezicutshini eziningi zomzimba. Ngaphandle kwalokhu, ibuye isetshenziswe kwezokwelapha ukwelapha izifo ezithile. I-Inositol isetshenziswa kabanzi embonini.

I-Para-aminobenzoic acid (B10) - into esakazekile yemvelo edingekayo ekukhuleni kwamagundane nezinkukhu. Kutholakale okokuqala njengekhambi lokwehliswa kwezinwele kumagundane elebhu. Namuhla kukholakala ukuthi le nhlanganisela akuyona into edingekayo emzimbeni womuntu.

I-Pteryl-hepta-glutamic acid (B11) - into equkethe izingxenye eziningana futhi ibhekwa njengenye yezinhlobo ze-folic acid. Kunolwazi oluncane ngalesi sakhi. Kukholakala ukuthi yinto ekhulisa amachwane.

Umlando wokutholakala

Kudala, i- “vitamin B” yayibhekwa njengesakhi esisodwa. Abaphenyi kamuva bathola ukuthi lokho kukhishwa kwakunevithamini eziningana, ezazinikezwa amagama ahlukile ngezinombolo. Izinombolo ezingekho, njenge-B4 noma i-B8, kungenzeka ukuthi awewona amavithamini (yize ayecatshangwa enjalo ngenkathi etholwa), noma ayizimpinda zezinye izinto.

Vitamin B1 yatholwa ngawo-1890 ngudokotela wamasosha waseDashi uChristian Aikman, owayezama ukuthola ukuthi yisiphi isifo esincane esibanga isifo se-beriberi. U-Aikman uqaphele ukuthi izilwane eziphakelwa ilayisi elingapholishiwe azibonisi zimpawu zokugula, ngokungafani nalezo ezilayisiwe ezondliwe ngaphandle kwamakhoba. Isizathu salokhu kwaba ubukhona ezinhlamvwini ezingapholisiwe zento eyaziwa namuhla njenge-thiamine.

Riboflavin, noma uvithamini B2kwaba uvithamini wesibili otholakale kuleso sakhiwo. Kutholakale obisini njenge-pigment ye-fluorescent ephuzi eluhlaza okotshani edingekayo ekukhuleni kwamagundane. Ngasekuqaleni kwawo-1930 lo mbala wabizwa ngegama elithi riboflavin.

I-Niacin, noma i-vitamin B3, yahlonzwa ngo-1915 lapho odokotela bephetha ngokuthi ukuntula kuholela esifo se-pellagra. Udokotela wase-Austrian-American uJoseph Goldberger wafunda ekuhlolweni kweziboshwa ejele laseMississippi ukuthi into elahlekile ikhona enyameni nasobisini, kodwa ayikho emmbileni. Ukwakheka kwamakhemikhali kwe-niacin kwatholakala ngo-1937 nguKonrad Arnold Elvey.

UDokotela R. Williams wathola uvithamini B5 (i-pantothenic acid) ngo-1933 lapho ngifunda izakhiwo ezinomsoco wemvubelo. I-Pantothenic acid itholakala enyameni, imifino, okusanhlamvu, amaqanda, nokunye ukudla okuningi. I-Vitamin B5 iyisandulela se-coenzyme A, nomsebenzi wayo ku-metabolism ye-carbohydrate, amaprotheni kanye ne-lipids.

Vitamin B6 itholwe ngo-1934 ngusosayensi waseHungary uPaul Györgyi, owayenza ucwaningo ngezifo zesikhumba kumagundane. Ngo-1938, uvithamini B6 wahlukaniswa, kwathi ngo-1939 wabizwa nge-pyridoxine. Ekugcineni, ngo-1957, kwaqalwa amazinga adingekayo kavithamini B6 emzimbeni.

Ngo-1901, ososayensi bathola ukuthi imvubelo idinga ukukhula okukhethekile, abakubiza ngokuthi yi-biosome. Eminyakeni engama-30 eyalandela, ama-bios kwavela ukuthi ayingxube yezinto ezibalulekile, enye yazo okungukuthi i-biotin noma i-vitamin B7… Ekugcineni, ngo-1931, usosayensi uPaul György wakhipha i-biotin esibindini wayiqamba ngokuthi uvithamini H - lapho uH efushaniswa khona noHaut und Haar, amagama esiJalimane esikhumba nezinwele. UBiotin wahlukaniswa ngo-1935.

Ngaphandle kwenqubekela phambili enkulu ebingaholela ekutholakaleni kwayo ekuqaleni kwawo-1930, vitamin B9 yavulwa ngokusemthethweni kuphela ngo-1941 nguHenry Mitchell. Futhi kwahlukaniswa ngo-1941. Igama le-Folic acid livela ku- “folium”, okuyigama lesiLatini lamaqabunga ngoba laqala ukuhlukaniswa. Kwaze kwaba ngawo-1960 lapho ososayensi bexhumanisa ukuntuleka kwe-vitamin B9 nezinkinga zokuzalwa.

Vitamin B12 kwatholakala ngo-1926 nguGeorge Richard Minot noWilliam Perry Murphy, abathola ukuthi ukudla isibindi esikhulu kuvuselela amangqamuzana abomvu egazi ezigulini eziyingozi (ukungakwazi ukukhiqiza amaseli abomvu egazi anele). Ngo-1934, bobabili ososayensi, kanye noGeorge Whipple, bathola umklomelo weNobel ngomsebenzi wabo wokwelapha i-anemia eyingozi. UVitamin B12 akazange ahlukaniswe ngokusemthethweni kuze kube ngo-1948.

Ukudla okunokuqukethwe okuphezulu kwamavithamini B

Kuboniswe ukutholakala okulinganiselwa ku-100 g womkhiqizo

I-VitaminProductOkuqukethwe
I-B1 (Thiamine)Ingulube enamafutha amancaneI-0.989 mg
I-PeanutI-0.64 mg
Impuphu YonkeI-0.502 mg
Ubhontshisi weSoyaI-0.435 mg
Ipea elihlazaI-0.266 mg
TunaI-0.251 mg
Ama-alimondiI-0.205 mg
I-asparagusI-0.141 mg
Uhlobo lwenhlanziI-0.132 mg
Imbewu ye-sunflowerI-0.106 mg
I-B2 (Riboflavin)Isibindi senkomo (eluhlaza)I-2.755 mg
Ama-alimondiI-1.138 mg
eggI-0.457 mg
AmakhoweI-0.402 mg
Inyama yemvuI-0.23 mg
IsipinashiI-0.189 mg
Ubhontshisi weSoyaI-0.175 mg
UbisiI-0.169 mg
Impuphu YonkeI-0.165 mg
I-yoghurt yemveloI-0.142 mg
I-B3 (Niacin)Inkukhu yebeleI-14.782 mg
isibindi sesilwaneI-13.175 mg
I-PeanutI-12.066 mg
TunaI-8.654 mg
Inkabi (isitshulu)I-8.559 mg
Inyama yaseTurkeyI-8.1 mg
Imbewu ye-sunflowerI-7.042 mg
AmakhoweI-3.607 mg
Ipea elihlazaI-2.09 mg
UkwatapheyaI-1.738 mg
I-B5 (Pantothenic Acid)Imbewu ye-sunflowerI-7.042 mg
Inkukhu yesibindiI-6.668 mg
Utamatisi omisiwe ngelangaI-2.087 mg
AmakhoweI-1.497 mg
UkwatapheyaI-1.389 mg
Uhlobo lwenhlanziI-1.070 mg
UkolweniI-0.717 mg
UkholifulawaI-0.667 mg
I-broccoliI-0.573 mg
I-yoghurt yemveloI-0.389 mg
I-B6 (Pyridoxine)UFistashkiI-1.700 mg
Imbewu ye-sunflowerI-0.804 mg
SesameI-0.790 mg
I-MolassesI-0.67 mg
Inyama yaseTurkeyI-0.652 mg
Inkukhu yebeleI-0.640 mg
Inkabi (isitshulu)I-0.604 mg
Ubhontshisi webha (i-pinto)I-0.474 mg
TunaI-0.455 mg
UkwatapheyaI-0.257 mg
I-B7 (Biotin)Isibindi senkomo, senziwe ngomumo40,5 µg
Iqanda (liphelele)20 µg
Ama-alimondi4.4 µg
Imvubelo2 µg
Ushizi onzima uCheddar1.42 µg
Ukwatapheya0.97 µg
I-broccoli0.94 µg
Okusajingijolo0.17 µg
Ukholifulawa0.15 µg
Isinkwa sonke sengqolowa0.06 µg
I-B9 (Folic acid)Iphuphu-ipea557 µg
Ubhontshisi webha (i-pinto)525 µg
Isililo479 µg
isitshalo esihlobene no-anyanisi366 µg
isibindi sesilwane290 µg
Isipinashi194 µg
UBeetroot109 µg
Ukwatapheya81 µg
I-broccoli63 µg
I-asparagus52 µg
I-B12 (Cobalamin)Isibindi senkomo, othosiwe83.13 µg
Isibindi senkomo, siboshwe70.58 µg
Isibindi senkomo, siluhlaza59.3 µg
Inkukhu yesibindi, eluhlaza16.58 µg
Izimbaza, ziluhlaza12 µg
shellfish11.28 µg
I-Tuna, eluhlaza9.43 µg
Ama-sardine, ukudla okusemathinini emafutheni8.94 µg
I-Atlantic mackerel, eluhlaza8.71 µg
Rabbit7.16 µg

Imfuneko yansuku zonke yamavithamini B

Ingxenye ngayinye ye-vitamin complex inesakhiwo esiyingqayizivele futhi yenza imisebenzi ethile emzimbeni womuntu. Amavithamini B1, B2, B3 kanye ne-biotin ahilelekile ezicini ezihlukahlukene zokukhiqiza amandla, i-vitamin B6 iyadingeka ukuze kusetshenziswe umzimba, futhi i-vitamin B12 ne-folic acid ihileleke ekulungiseleleni ukuhlukaniswa kwamaseli. Ivithamini ngayinye inemisebenzi eminingi eyengeziwe. Amavithamini B amaningana ahilelekile kwezinye izinqubo zomzimba ngesikhathi esifanayo, njenge-vitamin B12 ne-folic acid. Nokho, ayikho inqubo eyodwa edinga wonke amavithamini B ndawonye. Njengomthetho, amavithamini B kulula ukuwathola ekudleni okuvamile. Kuphela kwezinye izimo lapho kudingekile ukwethula izithasiselo zokwenziwa ekudleni (ngokwesibonelo, i-vitamin B12, equkethwe kuphela emikhiqizweni yezilwane, kufanele idliwe ngabadla imifino kanye nezilwane ezivela kwezinye, zokwenziwa, imithombo).

Isabelo sansuku zonke sevithamini B ngayinye siyahlukahluka kusuka kumakhrofayili ambalwa kuya kumamiligremu ambalwa. Ngosuku, umzimba kufanele uthole:

  • uvithamini B1 (thiamine) - kusuka ku-0,80 mg kuye ku-1,41 mg ngosuku kubantu abadala, nokusuka ku-0,30 mg kuye ku-1,4 mg ngosuku ezinganeni, kuya ngezinga lomsebenzi wansuku zonke - lapho kusebenza kakhulu indlela yokuphila, i-thiamine iyanda izidingo zomzimba;
  • uvithamini B2 (riboflavin) - 1,3 mg ngosuku kwabesilisa abaneminyaka engaphezu kwengu-14 ubudala, u-1,1 mg ngosuku kwabesifazane abaneminyaka engaphezu kwengu-14 ubudala (1,4 mg ngesikhathi sokukhulelwa kanye no-1,6 mg ngesikhathi sokuncelisa), 0,3 mg ngosuku wezinsana ezisanda kuzalwa , 0,4 - 0,6 mg wezingane, u-0,9 mg ngosuku wezingane ezisuka eminyakeni engu-9 kuye kwengu-13;
  • uvithamini B3 (niacin) - 5 mg ngosuku wezinsana, 9 mg wezingane ezineminyaka engu-1 kuya kwengu-3, ​​i-11 mg yezingane ezineminyaka engama-4-6, i-13 mg yezingane ezineminyaka engu-7-10, i-14-15 mg yezintsha ezingaphansi kweminyaka engu-14, i-14 mg wabesifazane abaneminyaka engu-15, 18 mg wabesilisa abaneminyaka engu-15;
  • uvithamini B5 (i-pantothenic acid) - Ngokwesilinganiso, u-2 kuya ku-4 mg ngosuku wezingane, u-5 mg ngosuku kubantu abadala, u-7 mg ngesikhathi sokukhulelwa kanye ne-lactation;
  • uvithamini B6 (pyridoxine) - ngokwesilinganiso i-0,5 mg ngosuku yezingane, i-1 mg ngosuku yentsha eneminyaka engu-9-13, yabantu abadala - i-1,3 mg ngosuku ngokwanda komthamo uye ku-2,0 mg ngesikhathi sokukhulelwa kanye ne-lactation;
  • Uvithamini B7 (biotin) - 5 kuya ku-8 mcg ngosuku ezinganeni ezineminyaka engaphansi kwengu-4, i-12 mcg ngosuku yezingane ezineminyaka engu-9 kuye kwengu-13, ama-20 mcg ngosuku wezingane ezisukela eminyakeni engu-9 kuye kwengu-13, ama-25 mcg ezintsha ezisukela eminyakeni engu-14 kuya kwengu-18 ubudala , 30 mcg kubantu abadala… Nge-lactation, izinga liyakhuphuka laya ku-35 mcg ngosuku;
  • uvithamini B9 (folic acid) - 65-80 mcg ngosuku ezinganeni, ama-150 mcg ezingane ezisukela eminyakeni engu-1 kuye kwengu-3, ​​ama-200 mcg ngosuku ezinganeni ezisukela eminyakeni emi-4 kuye kwengu-8, ama-300 mcg wezintsha ezisukela eminyakeni engu-9 kuye kwengu-13, ama-400 mcg wabantu abadala kanye intsha eneminyaka engu-14. Ngesikhathi sokukhulelwa, izinga likhuphukela ku-600 mcg, ne-lactation - 500 mcg;
  • uvithamini B12 (cobalamin) - 0,5 - 0,7 μg ngosuku ezinganeni ezingaphansi kweminyaka emithathu, i-3 μg ngosuku ezinganeni ezineminyaka engaphansi kwengu-1, i-10 μg yezingane ezineminyaka engu-1.3 kuye kwengu-11, i-14 μg yezintsha ezisukela eminyakeni eyi-1,4 nabantu abadala. Abesifazane abakhulelwe bayelulekwa ukuthi badle i-14 mcg kavithamini ngosuku, ukuncelisa - 1,6 mcg.

Isidingo samavithamini B siyakhula ngalezi zinto ezilandelayo:

  • ukuguga;
  • ukudla okuqinile kwe-vegan;
  • ukudla okunomsoco njalo;
  • ukubhema, ukuphuza njalo;
  • ukususwa kokuhlinzwa kwezingxenye zomgudu wokugaya ukudla;
  • ukuthatha imishanguzo ethile - ama-corticosteroids, ama-anti-depressants, ukulawulwa kokuzalwa neminye imithi;
  • ukukhulelwa kanye ne-lactation;
  • umsebenzi owandisiwe womzimba;
  • i-sickle cell anemia;
  • ukwelashwa ngamakhemikhali.

Izici zamakhemikhali nezomzimba

Izakhi eziningi zokuxakaniseka kwamavithamini B azihlobene komunye nomunye kungaba ngamakhemikhali noma ngokomzimba, kepha zinezici eziningana ezivamile:

  1. 1 onke, ngaphandle kwe-lipoic acid, ancibilika emanzini;
  2. 2 iningi, uma kungewona wonke, ama-coenzymes futhi adlala indima ebalulekile ekugayeni umzimba;
  3. 3 iningi lazo lingatholakala kumthombo owodwa - noma;
  4. 4 iningi lazo lingahlanganiswa ngamagciwane emathumbu.

thiamine kuyinto emhlophe emhlophe, encibilika kalula emanzini, kancane e-ethyl alcohol, kodwa engancibiliki ku-ether ne-chloroform. Iphunga layo lifana nemvubelo. I-thiamine yehla emazingeni okushisa aphakeme uma i-pH iphakeme. Ingamelana nokubila okufishane kuze kufike ku-100 ° C. Ngenxa yalokho, ilahleka kancane ngesikhathi sokupheka noma emathinini. Ukubilisa noma ukubilisa isikhathi eside nge-alikhali kuyayiqeda. Izinzile ezindaweni ezine-asidi. Ukugaya ufulawa kakolweni kunciphisa kakhulu okuqukethwe yi-thiamine, kwesinye isikhathi kuze kufike ku-80%. Ngenxa yalokho, ezimweni eziningi, ufulawa kakolweni uvame ukuqiniswa ngokwenziwa nge-thiamine.

riboflavin yimpuphu ekhanyayo ephuzi ewolintshi ephuzi. Iyancibilika emanzini nase-ethanol, kepha ayincibiliki ku-ether ne-chloroform. Imelana nokushisa nama-asidi, kepha yehlisa kalula lapho ivezwa kuma-alkalis nokukhanya. Isixazululo samanzi sine-fluorescence ephuzi ngokuluhlaza okotshani. Imelana nezinqubo zokugcoba nokupheka.

I-Pantothenic acid uwoyela ophuzi ophuzi okhanyayo, oncibilikayo emanzini ne-ethyl acetate, kepha awungenakunyibilika ku-chloroform. Iyamelana nama-oxidizing nokunciphisa ama-ejenti, kepha ichithwa ngokushisa endaweni ene-asidi ne-alkaline.

niacin iyona elula kunazo zonke amavithamini akhona. Kuyinto enamakhristali amhlophe, ancibilika e-ethyl alcohol. Ukumelana nokushisa. INicotinamide, isuselwa ku-niacin, ivela njengamakristalu amhlophe afana nezinaliti. Iyancibilika emanzini futhi iyamelana nokushisa nomoya. Yingakho ukulahleka kokupheka kuvame ukuba kuncane. Njenge-thiamine, iningi le-vitamin B5 lilahleka ngesikhathi senqubo yokugaya.

IVithamini B6 iqembu kufaka phakathi ama-3 compounds: pyridoxine, pyridoxal and pyridoxamine. Zonke izinhlobo ezi-3 zikavithamini B6 zivela ku-pyridine, C5H5N futhi ziyehluka komunye nomunye ngesimo sesibambiso endaweni yesi-4 yeringi. Zonke izinhlobo ezi-3 ziyashintshana kalula ngokwendalo. I-Pyridoxine yinto emhlophe yekristalu futhi iyancibilika emanzini nasotshwala, futhi kancane kuma-solvents anamafutha. Iyazwela ekukhanyeni nasemisebeni ye-ultraviolet. Ukumelana nokushisa kuzo zombili izixazululo ze-acid ne-alkaline, kuyilapho i-pyridoxal ne-pyridoxamine yehlisa izinga lokushisa okuphezulu.

I-Biotin inesakhiwo esingavamile samangqamuzana. Kunezinhlobo ezimbili ze-biotin: i-allobiotin ne-epibiotin. I-Biotin ne-thiamine ukuphela kwamavithamini anesulfure ahlukaniswe kuze kube manje. Uvithamini B7 ukhanyisa ngesimo sezinaliti ezinde. Ake sincibilikise emanzini nase-ethyl alcohol, kepha kungancibiliki ku-chloroform ne-ether. Kuyamelana nokushisa futhi kuyamelana nama-acids nama-alkalis. Inendawo yokuncibilika engu-230 ° C.

i-molecule folic acid Inamayunithi ama-3, ifomula yayo i-C19H19O6N7… Amavithamini ahlukahlukene e-B9 ahlukile komunye nomunye kunani lamaqembu e-glutamic acid akhona. I-folic acid yinto ephuzi ephuzi, engancibiliki kahle emanzini futhi engancibiliki kuma-solvents anamafutha. Kuyamelana nokushisa kuphela kuzixazululo ze-alkaline noma ezingathathi hlangothi. Ulahlekelwa umsebenzi lapho evezwa ukukhanya kwelanga.

Vitamin B12 ingatholakala kuphela emikhiqizweni yezilwane, izicubu zezilwane ziqukethe ngamanani ahlukahlukene. Ngaphansi kwezimo ezithile zokudla, i-vitamin B12 ingahlanganiswa ngama-microorganisms amathumbu. I-Cyanocobalamin ihlukile ngoba ihlanganiswa kuphela ngama-microorganisms, ikakhulukazi ama-anaerobic. Isakhiwo se-vitamin B12 singenye yezinto eziyinkimbinkimbi kakhulu. Kuyinto ebomvu yekristalu ejulile. Masincibilike emanzini, utshwala ne-acetone, kodwa hhayi nge-chloroform. I-B12 imelana nokushisa ezixazululweni ezingathathi hlangothi, kodwa ibhujiswa ukushisa okune-acidic noma i-alkaline.

Sincoma ukuthi uzijwayeze nge-assortment ye-Vitamin B complexes enkulu kunazo zonke emhlabeni. Kunemikhiqizo engaphezu kuka-30,000 ehambisana nemvelo, izintengo ezikhangayo nokukhushulwa okuvamile, okungaguquki Isaphulelo esingu-5% esinekhodi yephromo CGD4899, ukuthunyelwa kwamahhala emhlabeni wonke kuyatholakala.

Izakhiwo eziwusizo zamavithamini B

Kunemibono eminingi maqondana nezinzuzo zezempilo zamavithamini ahlukahlukene e-B. I-Thiamine kucatshangwa ukuthi izosiza ukugcina inhlalakahle kubantu abanesifo esihlotshaniswa namazinga aphansi e-pyridoxine ne-cobalamin. Imithamo ephezulu ye-niacin, enqunywe udokotela wakho, i-cholesterol ephansi kanye ne-balance lipoproteins. Obunye ubufakazi bukhombisa ukuthi i-niacin ingavimbela ukuthomba (uhlobo 1 lwe-insulin encike) ezinganeni ezisengozini ngokugcina i-pancreatic insulin excretion isikhathi eside kunokujwayelekile. I-Niacin nayo isetshenziselwa ukuqeda ukuhlukaniswa okuphakathi kanye ne-osteoarthritis, yize ukusebenzisa imithamo ephezulu kwalokhu kungaholela ezinkingeni zesibindi. Imvamisa ye-migraines ingancishiswa kakhulu futhi ubunzima buyehliswe ngokusetshenziswa kwe-riboflavin eyengeziwe. I-Pyridoxine isetshenziswa ngokwelashwa ukunciphisa ubungozi besifo senhliziyo, ukuqeda isicanucanu ngesikhathi sokukhulelwa, nokuqeda izimpawu ze-premenstrual syndrome. Uma ihlanganiswe ne-magnesium, i-pyridoxine ingaba nomphumela othile omuhle ekuziphatheni ezinganeni. Ukwengezwa kweCobalamin kukhonjisiwe ukuthuthukisa ukuzala kwabesilisa. Ukudangala, ukuwohloka komqondo, nokukhubazeka kwengqondo kuvame ukuhlotshaniswa nokushoda kuwo womabili ama-cobalamin namafolate. I-Folic acid inganciphisa amathuba okuba nomdlavuza womlomo wesibeletho noma wekoloni emaqenjini athile anobungozi.

Amavithamini B adlala indima enkulu ekwakhiweni kwe-DNA, abhekane nokushesha kwezinye izinqubo. Ukushoda okukhulu kwamavithamini B kungaholela ekuphazanyisweni ekwakhekeni kwamaseli amasha nokukhula kwawo okungalawulwa, nakho okungaholela emdlavuzeni.

Amavithamini B, phakathi kwezinye izinto (njengamavithamini C, D, E, amafutha, coenzyme Q10, lipoic acid), abaluleke kakhulu empilweni yenhliziyo. Okuqapheleka kakhulu indima edlalwe yi-folic acid, i-B6 ne-B12 ekwehliseni amazinga e-homocysteine. Yize lokhu kungakaqinisekiswa ngokusemthethweni ngumuthi, izifundo eziningi zithole amazinga aphezulu we-homocysteine ​​kumadiphozithi e-endothelium (ungqimba oluncane lwamaseli agudle ingaphakathi lemithambo yegazi), kanye nakumahlule egazi nasenhliziyweni isifo.

Odokotela bezengqondo nabo ngokuya baphendukela kumavithamini B njengokwelashwa. Kanye novithamini C, basiza ukugcina impendulo eyi-adrenal gland esebenzayo ekucindezelekeni. Ucwaningo oluningi lukhombisa ukuthi kufinyelela kumaphesenti angama-30 eziguli ezibhedlela ezinokucindezeleka zishoda nge-B12. Izifundo eziningana ze-epidemiological zibike ukuhlangana phakathi kwamazinga aphansi wegazi, amavithamini B6 kanye ne-B12, kanye nokwanda okuphezulu kwezimpawu zokudangala. Ukushoda kwamavithamini B nakho kuhlotshaniswa nenkinga yokukhathazeka futhi ikakhulukazi ukucindezela okucindezela ngokweqile. Odokotela abaningi baqala ukuphatha i-OCD ngemithamo yokwelapha i-vitamin inositol.

Ekugcineni, umuntu ngeke ahluleke ukuqaphela ithonya leleveli lamavithamini B enanini lamandla nobungqabavu. Ukushoda kuvame ukuholela ekukhathaleni okungapheli, ukukhathala okwandayo, kanye nokozela.

Uvithamini ngamunye we-B kungaba yi-cofactor (imvamisa i-coenzyme) yezinqubo eziyisihluthulelo ze-metabolic, noma i-precursor edingekayo ukuyenza. Lawa mavithamini ancibilikiswa ngamanzi, okungukuthi, awafakwa ezicutshini zomzimba ezinamafutha, kepha akhishwa emchameni. Ukwamukelwa kwamavithamini B kuvela endaweni yokugaya ukudla futhi imvamisa kudinga izinto ezithile (amaprotheni) emzimbeni ukuvumela amavithamini angene.

Ukusebenzisana nezinye izinto

Zonke izinqubo emzimbeni zixhumene, ngakho-ke ezinye izinto zingakhuphula ukusebenza kwamavithamini B, kanti ezinye zingakunciphisa.

Amafutha namaprotheni anciphisa isidingo somzimba sevithamini B1, kanti ama-carbohydrate, kunalokho, ayakhuphula. Ukudla kwasolwandle okuluhlaza (inhlanzi ne-shellfish) kuqukethe i-enzyme (thiaminase) eyehlisa i-thiamine emzimbeni. Ngakho-ke, abantu abadla inani elikhulu lalokhu kudla bangathola izimpawu zokushoda kukavithamini B1. Ngaphezu kwalokho, i-thiamine ihlangana ne-magnesium; ngaphandle kwayo, i-B1 ayikwazi ukuguqula ibe yimo yayo esebenza ngokuphila. I-Riboflavin akufanele ithathwe nge-calcium, enciphisa ukumuncwa. I-Niacin isebenza ne-zinc ukuhlinzeka amazinga aphezulu e-zinc esibindini. Ithusi lenyusa isidingo somzimba sevithamini B5. I-Vitamin B6 (pyridoxine) yelulekwa ukuthi isetshenziswe ne-magnesium, phakathi kwemiphumela emihle yale nhlanganisela ukukhululeka kwezimpawu zesifo sangaphambi kokuya esikhathini. Inhlanganisela ye-pyridoxine ne-thiamine, kanye ne-pyridoxine ne-vitamin B9 ayithandeki. I-Folic acid ayithandeki ukuyisebenzisa ne-zinc, kanye ne-vitamin B12, ngoba ziyandisa isidingo somzimba komunye nomunye. I-Cobalamin (B12) akufanele ithathwe ne-vitamin C, ikakhulukazi uma i-thiamine nethusi kuthathwa ngasikhathi sinye.

Inhlanganisela yokudla ehamba phambili yokwengeza amavithamini B:

  1. 1 Ithanga pudding ngezimbewu ze-chia. Izithako: ubisi, i-puree, imbewu ye-chia, isiraphu ye-maple, imbewu ye-sunflower, ama-alimondi, okusha. Kuqukethe i-thiamine, i-biotin, amaprotheni, i-fiber nezinye izinto eziningi ezizuzisayo.
  2. 2 Isaladi le-Quinoa ne-kale. Izithako: i-quinoa, i-kale entsha, iklabishi elibomvu, i-dill, amaqanda abilisiwe, uviniga welayisi, i-extra olive olive, upelepele omnyama. Kuqukethe i-riboflavin, i-biotin, i-folic acid ne-cobalamin.
  3. 3 Isaladi elingenalo i-Gluten ne-quinoa ne-broccoli. Izithako: okusha, i-quinoa, ikhukhamba, utamatisi we-cherry, imbewu yamathanga, usawoti wasolwandle, upelepele omnyama, isinaphi se-Dijon, uviniga, amafutha omnqumo e-virgin amaningi, isiraphu ye-maple. Kuqukethe i-thiamine ne-riboflavin.
  4. 4 I-Gluten Free Stuffed Quinoa Peppers. Izithako: upelepele oluhlaza okotshani, udali osemathinini, okusha, ushizi we-feta, okusanhlamvu okusanhlamvu okufriziwe, usawoti, upelepele omnyama. Kuqukethe i-thiamine, i-riboflavin, i-pyridoxine, i-folic acid, i-pantothenic acid ne-cobalamin.

Uma kungekho ukuphikisana kwezokwelapha, izifo, kanye nezintandokazi zokuziphatha, amavithamini B atholakala kangcono ekudleni. Lawa mavithamini agcwele ekudleni okuningi futhi kulula ukuthola ukudla okuzogcwalisa ukutholakala kwamavithamini futhi okuzofanela ukunambitheka kwawo wonke umuntu. Okuhlukile yi-vitamin B12, engatholakala kuphela emikhiqizweni yezilwane, ngakho-ke, ngesimo sayo semvelo, kunzima ukuthola ama-vegans. Kulokhu, ngaphansi kokuqondisa kukadokotela, amavithamini okwenziwa anqunywe. Naphezu kwakho konke, ukudla okungalawulwa kwamavithamini okwenziwa akukwazi nje ukuzuzisa, kodwa futhi kulimaza. Ngakho-ke, kunconywa ukuthi uthintane nodokotela ngaphambi kokuthatha noma yimaphi amavithamini.

Sebenzisa emithini esemthethweni

Ngenxa yokuthi uvithamini ngamunye weqembu B unemisebenzi yawo, ivithamini elilodwa noma elinye linqunywa udokotela ngokuya ngezinkomba eziqondile.

Kunqunywe ubunzima bamavithamini B, okokuqala, ngokushoda okusobala, ukumuncwa okunganele noma ngokudla okunomkhawulo. Futhi, ngivame ukululeka lawa mavithamini ukuthi aphuzwe esemdala, nakubantu abaphuza utshwala noma ababhemayo. I-folic acid ivame ukunikezwa ngesikhathi sokulungiselela noma ngesikhathi sokukhulelwa, ngoba inikela ekukhuleni okulungile kombungu. Ngaphezu kwalokho, ukuxakaniseka kwamavithamini B ngesimo semithi kunconywa ukuthi kuthathwe ezimweni ezinjalo:

  • ukusheshisa ukuphulukiswa kwesilonda;
  • nge-stomatitis;
  • ukuthuthukisa ukuqina komzimba wabasubathi;
  • ;
  • ngokukhathazeka;
  • njengengxenye yokwelashwa okuyinkimbinkimbi nge;
  • ukukhulula izimpawu ze-premenstrual syndrome;
  • ngokunenkinga yokushoda kokungasebenzi kahle;
  • ukukhululeka kwe-pain pain syndrome.

Njengamanje, amavithamini e-B angathengwa emakhemisi ngawodwana nangohlobo lwesakhiwo. Ngokuvamile, ama-multivitamin eza efomini lamaphilisi. Njengomthetho, amavithamini anjalo athathwa ngezifundo, ngokwesilinganiso, inyanga eyodwa. Ngokwehlukana, amavithamini B angatholakala ngesimo semijovo (emithanjeni nasemithanjeni) - kunqunyelwe ukuthuthukisa nokusheshisa ukumuncwa kwezinto - namaphilisi.

Ukusetshenziswa kwamavithamini B emithini yendabuko

Odokotela besintu, njengakwimithi yesintu, bayakubona ukubaluleka kwamavithamini ayinkimbinkimbi B ekukhiqizweni kwamandla, impilo yomzimba jikelele, nesikhumba, izinwele nezempilo yezinzipho. Amafutha aqukethe amavithamini B (ikakhulukazi i-B6) ayanconywa. Ama-rubs anamavithamini B1, B2 ne-B6 asetshenziselwa. Kukhona nezindlela zokupheka ezithandwayo zokwelapha i-anemia ngokudla okuqukethe inani eliphakeme levithamini B12. Okusiza kakhulu ukukhishwa kwesibindi sethole, okunothe ngamavithamini, futhi inani lamafutha ne-cholesterol lincane.

Ucwaningo lwamuva lwesayensi kumavithamini B

  • Ososayensi base-University of Adelaide, e-Australia, bathole ukuthi ukuthatha uvithamini B6 kungasiza abantu ukuthi bakhumbule amaphupho abo. Ucwaningo, olushicilelwe ku-inthanethi, lufaka ababambiqhaza abayi-100 base-Australia abathathe izithasiselo ezinamavithamini B aphezulu ngaphambi kokulala izinsuku ezinhlanu zilandelana. I-Vitamin B6 ayinamphumela ekukhanyeni, i-quirkiness, noma umbala wamaphupho nezinye izici. Abanye babahlanganyeli bathathe umuthi we-placebo, kanti abanye bathatha u-240 mg kavithamini B6 ngaphambi nje kokulala. Izifundo eziningi, ezazingakaze zikhumbule amaphupho azo phambilini, zavuma ukuthi ngemuva kokudla i-vithamini, kwaba lula ngabo ukukhumbula abakuphuphile. Kodwa-ke, abaholi bezocwaningo baxwayisa ukuthi ukusetshenziswa kwesikhathi eside kwamanani anjalo e-pyridoxine kufanele kubhekwe uchwepheshe wezokunakekelwa kwempilo.
  • Umbiko wakamuva oshicilelwe ku-Journal of the Endocrine Society ubheka icala lokungaxilongwa kahle ngenxa yokuthatha isengezo se-biotin esaziwa nge-vitamin B7. Isiguli besithatha i-5000 mcg ye-biotin nsuku zonke, okuholele ekuhlolweni okuyiphutha kwemitholampilo, i-radiography engadingekile, ukuhlaziya, futhi cishe kwafaka inqubo eyinkimbinkimbi yokuhlasela enqunyelwe i-hypercoagulation. Lokhu kungenxa yokuthi odokotela basola ukuthi isiguli sine-hypercortisolemia noma isimila esikhiqiza i-testosterone. Njengoba kwenzeka, izimpawu eziyinhloko zabangelwa ukusetshenziswa ngokweqile kwe-biotin, ngokwesiko okubhekwa njengevithamini ethuthukisa isimo sesikhumba, izinwele nezinzipho.
  • I-athikili yokubukeza eshicilelwe ku-Journal of the American Institute of Cardiology icabanga ukuthi ukwengeza ivithamini akunanzuzo ekuvimbeleni noma ekwelapheni isifo senhliziyo. Abaphenyi bathole ukuthi idatha kuma-supplements amane asetshenziswa kakhulu - ama-multivitamin, amavithamini D, i-calcium, kanye namavithamini C - awakhombisanga imiphumela emihle ekuvikeleni isifo senhliziyo, noma ukuthi alukho ushintsho emazingeni okufa kuwo wonke lawa angenhla. Okuwukuphela kokuhlukile bekuyi-folic acid namavithamini amaningi weqembu B, lapho i-folic acid yayiyingxenye. I-Vitamin B9 ikhonjisiwe ukunciphisa ubungozi bokushaywa unhlangothi. Ngasikhathi sinye, i-niacin (uvithamini B3) kanye nama-antioxidants axhumene nengozi eyengeziwe yokufa ngenxa yesifo senhliziyo.

Ukusetshenziswa kwamavithamini B ku-cosmetology

Kungashiwo ngaphandle kokungabaza ukuthi amavithamini e-B abalulekile esikhunjeni nasezipikili. Yingakho kunezindlela zokupheka eziningi zamaski, ama-decoctions, ama-lotion - zombili ezinezithako zemvelo kanye nokwengezwa kwamavithamini ekhemisi.

Izimaski zezinwele, ezibandakanya amavithamini B, zivame ukubekwa njengokuqinisa, ukubuyisela nokwenza ngcono i-pigmentation. Ukudla okungokwemvelo okunempilo futhi okusetshenziswa kakhulu okuqukethe amavithamini ngamaqanda aluhlaza kanye nejusi le-aloe vera. Kwengezwe kubo uwoyela ohlukahlukene, uju kanye nama-herbal decoctions. Ngakho-ke, kutholakala inhlanganisela yezinto ezidingekayo ezinweleni (amavithamini B, A no-E), anezakhi zokulwa nesinqandakuvunda, i-antioxidant nezimo zokulungisa. Ukuqanjwa okunjalo, ngokwesibonelo, kuyingxube ye-isikhupha seqanda, uwoyela we-burdock, uju nejusi. Ngaphezu kwalokho, ungasebenzisa ngokuphepha amavithamini ekhemisi B kuma-ampoules, uwafake emafutheni wemifino futhi uhlangana nama-decoctions, isibonelo, i-chamomile noma i-nettle. Amavithamini asebenza kahle kakhulu ekhemisi ngezinwele amavithamini B1, B3, B6 neB12.

Amavithamini B abalulekile. Banezici zokuvuselela kanye ne-antioxidant. Ngaphezu kwalokho, ngokuhlanganiswa nezinye izithako, zinikeza izinzuzo ezengeziwe njenge-ejenti yokuvuselela, ukuzivikela, umswakama kanye ne-antibacterial. Imikhiqizo esetshenziswa kumaski obuso iqanda, ubhanana, isipinashi, ama-alimondi, i-oatmeal,.

  • Iresiphi esebenzayo ibhekwa njengesifihla-buso, okubandakanya ingcosana kasawoti wasolwandle, ingcosana ye-turmeric, isipuni soju, iyogathi yemvelo kanye nengxenye kabhanana ngendlela yamazambane acubuziwe.
  • Ngesikhumba esinamafutha, kunconywa umaski one-1 ithisipuni yejusi le-aloe vera, ithisipuni elilodwa lomhluzi we-chamomile, uhhafu wethisipuni kalamula noma i-apula cider uviniga, uhhafu webhanana elicubuziwe nethisipuni elilodwa lesitashi.
  • Isikhuhli esenziwe ekhaya singenziwa nge-1 ithisipuni yoju, isipuni esingu-1 se-oatmeal, ingcosana kasawoti, ingcosana kashukela onsundu, ithisipuni elilodwa noma ama-alimondi, nethisipuni eli-1 le-kiwi, uphayinaphu, noma i-papaya puree.
  • Ngesikhumba esigugile, imaski elwa ne-antioxidant enethisipuni elilodwa lamafutha we-argan, ithisipuni elilodwa loju, i-guava puree, ithisipuni elilodwa lamafutha ka-sunflower kanye nethisipuni elilodwa lomhlabathi kungenzeka.

I-Biotin, amavithamini B6 no-B12 abaluleke kakhulu empilweni yezipikili. Kuyelulekwa ukuthi usebenzise u-almond oil, u-avocado oil ukuqinisa ipuleti le-nail.

Ungakhohlwa ukuthi ubuhle buza kuqala ngaphakathi, futhi into ebaluleke kakhulu ukuqinisekisa ukutholakala kwawo wonke amavithamini namaminerali ekudleni. Umzimba onempilo, lapho kunezinto ezibalulekile ezanele, ubukeka umuhle futhi uzilungise kahle.

Ukusetshenziswa kwamavithamini B ekufuyweni kwezilwane

Njengempilo yomuntu, amavithamini B abalulekile ezilwaneni. Basekela ukusebenza okujwayelekile kwezimiso zezinzwa nezokuzivikela komzimba, ukukhula nentuthuko, ukukhiqizwa kwamandla, imetabolism kumaseli nezitho, kanye nokudla okunempilo nokugayeka kwesilwane. Wonke amavithamini eqembu abalulekile, ngakho-ke kuyadingeka ukuqinisekisa ukutholakala kwayo yonke inkimbinkimbi emzimbeni. Imvamisa, ukudla kwezilwane okuthengiswayo kuqiniswa ngokufanele ngamavithamini namaminerali. Ukunakekelwa okukhethekile kufanele kukhokhwe ebukhoneni be-thiamine ekudleni, njengoba kusengozini yokubhujiswa.

Ukusetshenziswa kwamavithamini B ekukhiqizeni izilimo

Kunamavithamini amaningana asebenza njengama-biostimulants ezitshalo, kodwa aziwa kakhulu yi-B1, B2, B3 kanye ne-B6 ngenxa yemiphumela yawo emihle kumetabolism yezitshalo. Ama-microorganisms amaningi akhiqiza amavithamini e-B njengemikhiqizo yemvelo, kodwa okukhishwe imvubelo kuqukethe ukugxila okuphezulu kakhulu. Amavithamini e-B asebenza ezingeni lamaselula futhi avame ukutholakala njengezithasiselo kuma-cloning gels kanye nezixazululo ze-cloning, isixazululo sokulala samaminerali, kanye nama-biostimulants ezitshalo ezithengisa kakhulu.

Ukusetshenziswa okuhle kakhulu kwamavithamini B ukusiza izitshalo zilulame ekufakelweni kabusha. Lapho lesi sitshalo sitshalwa kabusha, izinwele zezimpande ezincane ziyalimala, okwenza kube nzima ukuthola amanzi namaminerali anele. Ukwengezwa kwamavithamini e-B emanzini okunisela kunika izitshalo umfutho ezikudingayo. Ama-B-vithamini nawo ayasiza lapho ufaka kusuka enhlabathini uye kuma-hydroponics. Ukuze wenze lokhu, ngaphambi kokufakelwa kabusha, lesi sitshalo sicwiliswa emanzini ahlanganiswe namavithamini B.

Amaqiniso anentshisekelo ngamavithamini B

  • I-Royal jelly iqukethe amavithamini we-B anele kuze kube sezingeni lokuthi ingathathwa ngendlela efanayo nezithasiselo zokudla.
  • Ukushoda kwe-thiamine kuvame ukutholakala emazweni lapho kungukudla okuyisisekelo. Emazweni aseNtshonalanga, kuvame ukubangelwa ukuphuza ngokweqile noma ukudla okungalingani kakhulu.
  • Ukusetshenziswa ngokweqile kwamaqanda amhlophe aluhlaza, ngokwesibonelo ngabakhi bomzimba, kungaphazamisa ukumuncwa kwe-biotin futhi kubangele ukuthi incane.
  • Ucwaningo lukhombisa ukuthi abantu abanamazinga aphansi e-folate bathambekele ekulahlekelweni kokuzwa ngemuva kweminyaka yobudala engama-50.

Izakhiwo eziyingozi zamavithamini B, ukuphikisana kwazo nezixwayiso

Ukushoda kwevithamini ngalinye lesakhiwo kuyabonakala ngezimpawu ezithile, esimweni ngasinye zingahluka. Futhi kuphela udokotela, ngemuva kokuqhuba izifundo ezikhethekile, ozokwazi ukusho ukuthi unenkinga yevithamini eyodwa noma enye. Kodwa-ke, kunezimpawu ezivame kakhulu zokushoda kwamavithamini B, kufaka phakathi:

  • ukuphazamiseka kwemizwa;
  • ukuphazamiseka okubukwayo;
  • ukuvuvukala kolimi, isikhumba, izindebe;
  • ;
  • i-anemia;
  • ukudana, ukukhathazeka, ukukhathala okwandayo;
  • ukudideka kokuqonda;
  • ukulahleka kwezinwele;
  • ukuphazamiseka kokulala;
  • ukwelashwa kancane kwamanxeba.

Ezimweni eziningi, imithamo emikhulu yamavithamini ancibilikiswa ngamanzi ingathathwa ngaphandle kwemiphumela emibi ngoba amanani amaningi ngokweqile akhishwa kalula emzimbeni. Kodwa-ke, uma uthatha ngaphezu kuka-500 mg we-niacin nsuku zonke, ukuvuvukala kwesibindi kungakhula. INiacin nayo ingenza kube nzima ukulawula amazinga kashukela egazini kubantu abanesifo sikashukela, kanye nokukhuphula amazinga e-uric acid, azobhebhethekisa. Ngaphezu kwalokho, i-niacin eyeqile inyusa uketshezi lwe-gastric acid futhi yehlisa umfutho wegazi. Kodwa-ke, ifomu le-niacin eyaziwa ngokuthi i-inositol hexaniacinate ngokuvamile ayiyivezi le miphumela.

Imithamo ephezulu ye-pyridoxine ingadala ukuvuvukala kwesibindi noma ukulimala unomphela kwezinzwa.

Ukweqiwa okuphezulu kukavithamini B2 kungadala ukushintsha kombala komchamo, lokhu kungumphumela ojwayelekile futhi akulimazi emzimbeni.

Ngokuvamile, amavithamini e-B awanabo ubuthi futhi akubanga khona miphumela emibi kakhulu lapho kudingwa izidingo zansuku zonke. Kodwa-ke, wonke amalungiselelo kavithamini kufanele athathwe ngokuqapha futhi nodokotela oya khona kufanele aboniswe mayelana nokuphikisana nokuhlangana neminye imithi.

Imithombo yolwazi
  1. Uvithamini B-Complex. Imithi yaseMichigan. Inyuvesi yaseMichigan,
  2. UVitamin B. New World Encyclopedia,
  3. Imininingwane yolwakhiwo lokudla kwe-USDA. Umnyango Wezolimo wase-United States,
  4. Ukunqunywa kokuqukethwe kwe-biotin kokudla okukhethiwe kusetshenziswa ukubopha okunembile nokuzwela kwe-HPLC / avidin. CG Staggs, WM Sealey nabanye. INGXENYE: 10.1016 / j.jfca.2003.09.015
  5. Izikhungo Zikazwelonke Zezempilo. IHhovisi Lezithako Zokudla. UMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US,
  6. Amaqiniso kaNutri. Ukuqonda amavithamini nokuningi,
  7. Uvithamini B eziyinkimbinkimbi. Encyclopedia.com,
  8. Ishidi leqiniso B6, B7, B9, B12. Amavithamini ngokunyakaza,
  9. Izinhlobo zikaVitamin B,
  10. UJL Jain, uSunjay Jain, uNitin Jain. Izisekelo zeBiochemistry. Isahluko 34. Amavithamini ancibilika emanzini. kk 988 - 1024. S. Chand & Company Ltd. uRam Nagar, eNew Del - 110 055. 2005.
  11. Konke Mayelana,
  12. Ukusebenzisana kukaVitamin noMaminerali: Ubudlelwano obuyinkimbinkimbi bezakhi ezibalulekile. UDkt. Deanna Minich,
  13. Ukusetshenziswa kwamavithamini B ekwelashweni okuyinkimbinkimbi kwama-syndromes obuhlungu. OA Shavlovskaya. I-Doi: 10.17116 / jnevro201711791118-123
  14. UGN Uzhegov. Qedela i-encyclopedia yosizo lokuqala. I-OLMA Media Group. EMoscow, ngo-2006.
  15. UDenholm J. Aspy, uNatasha A. Madden, uPaul Delfabbro. Imiphumela ye-Vitamin B6 (Pyridoxine) kanye nokulungiselela okuyinkimbinkimbi kwe-B ekuphupheni nasekulaleni. INGXENYE: 10.1177 / 0031512518770326
  16. UHeather M Stieglitz, uNichole Korpi-Steiner, uBrooke Katzman, uJennifer E Mersereau, uMaya Styner. Isimila Esikhiqiza iTesttosterone Esigulini Esithatha Izithasiselo ZeBiotin. Ijenali ye-Endocrine Society, i-2018; INGXENYE: 10.1210 / js.2018-00069.
  17. UDavid JA Jenkins, J. David Spence, nabanye. Amavithamini engeziwe kanye namaminerali wokuvimbela nokwelashwa kwe-CVD. Ijenali yeAmerican College of Cardiology, 2018; INGXENYE: 10.1016 / j.jacc.2018.04.020
  18. "Kungani Inhliziyo Yesilwane Sakho, Ubuchopho Nesistimu Yesifo Sakho Kungadinga Amavithamini Angeziwe, Akunandaba Ukuthi Udla Kuphi Ukudla",
  19. B-AMAVITHAMINI,
  20. Uvithamini B eziyinkimbinkimbi. IZIMPAHLA ZOKUPHILA. I-Encyclopaedia Britannica,
  21. Uhlu lwamavithamini. Ukushicilela kweHarvard Health. IHarvard Medical School,
Ukuphrinta kwezinto

Ukusetshenziswa kwanoma iyiphi into ngaphandle kwemvume yethu ebhaliwe akuvunyelwe.

Imithetho yokuphepha

Abaphathi ababophezelekile kunoma imuphi umzamo wokusebenzisa noma iyiphi iresiphi, iseluleko noma ukudla, futhi futhi akuqinisekisi ukuthi imininingwane ebekiwe izokusiza noma ikulimaze wena uqobo. Hlakanipha futhi ngaso sonke isikhathi uthintane nodokotela ofanele!

Funda futhi ngamanye amavithamini:

shiya impendulo