Izindaba - Ayini amandla amavithamini B1 ne-B12 ngokubukhali kwengqondo?

I. Isingeniso

Vitamin B1 kanye ne-B12 Izithasiselo zokubukhali kwengqondo2

Emhlabeni wanamuhla ohamba phambili, ubuchopho bethu buhlala bugcwele ulwazi nemisebenzi. Ukuze siqhubeke, sidinga wonke onqenqemeni lwengqondo esingaluthola. Faka amavithamini B1 futhiB12, izakhi ezimbili ezibalulekile ezidlala indima ebaluleke kakhulu ekusekeleni umsebenzi wokuqonda. Imvamisa, la mavithamini asebenza njengama-coenzyme kuma-spicemical amaningi we-biochemical ngaphakathi kobuchopho, anomthelela ngokuqondile inqubekela phambili ye-Neurotransmitter, ukukhiqizwa kwamandla, kanye nokwakheka kwamandla.

II. Ukuqonda izidingo zokudla okunempilo kobuchopho

Ubuchopho bethu, yize kubalwa kuphela cishe ngo-2% wesisindo somzimba wethu, badle inani elingelonakalisi lamandla ethu. Ukuze usebenze kahle, ubuchopho budinga ukunikezwa okuqinile kwezakhi zomzimba, kufaka phakathi amavithamini. Amavithamini B1 kanye ne-B12 kubaluleke kakhulu njengoba bedlala indima ebalulekile ku-Metabolism yamandla kanye nomsebenzi wezinzwa.

Izakhi zomzimba ezibalulekile zempilo yobuchopho

Amavithamini:

Vitamin B1 (Thiamine): Njengoba kushiwo, i-thiamine ibalulekile ekuguquleni ama-carbohydrate abe ushukela, okuwumthombo wamandla oyinhloko wobuchopho. Iphinde isekele ukwakheka kwama-neurotransmitters, okubalulekile ekuqondisweni kwemizwa nomsebenzi wokuqonda.
Vitamin B12 (Kohalalamin):I-B12 ibalulekile e-DNA Synthesis kanye nokwakhiwa kwamangqamuzana abomvu egazi, athumele umoya-mpilo ozohambisa ubuchopho. Ukunikezwa komoya-mpilo okwanele kubalulekile kumsebenzi wobuchopho ofanele. Ukushoda kwe-B12 kungaholela ekuphazamisekeni kwe-neurological kanye nokwehla kwengqondo.

Ama-Omega-3 Fatty Acid:

Lawa mafutha abalulekile abalulekile ukuze alondoloze ukwakheka nokusebenza kwamangqamuzana obuchopho. I-Omega-3S, ikakhulukazi i-DHA (DoCosahexaenoic acid), ibalulekile ekwakhekeni kwama-membrane we-neuronal futhi idlala indima ku-neuroplasticity, okuyikhono lobuchopho lokuzivumelanisa nezimo.

Ama-antioxidants:

Izakhi zomzimba ezifana namavithamini C no-E, kanye nama-flavonoid atholakala ezitsheni nasemifino, asiza ukuvikela ubuchopho ekucindezelekeni oxinitive. Ukuxineka nge-oxidative kungaholela ekulimaleni kwe-neuronal futhi kuhlotshaniswa nezifo ze-neurodegenerative.

Amaminerali:

Magnesium:Le minerali ibandakanyeka ekuphendukeni okungaphezulu kwama-biochemical emzimbeni, kufaka phakathi lezo ezilawula umsebenzi wezinzwa kanye nokukhiqizwa kwamandla. Ibuye idlale indima ePlastiki ye-synaptic, ebalulekile ukuze ufunde nememori.
I-ZINC:I-zinc ibalulekile ekukhishweni kwe-neurotransmitter futhi ibandakanyeka ekuqondisweni kokudluliselwa kwe-synaptic. Iphinde isekele umsebenzi wokuqonda kanye nokulawulwa kwemizwa.

Ama-Amino acid:

Ama-amino acid, amabhlogo wokwakha amaprotheni, abalulekile ekuhlolweni kwama-neurotransmitters. Isibonelo, i-Tryptophan ingumqalo we-serotonin, i-neurotransmitter elawula imizwa, ngenkathi i-tyrosine ingumqalo we-dopamine, ohilelekile ekushukumisweni nasekuvuzweni.

Umthelela wokudla on Brain function

Ukudla okulinganiselwe kahle okunothile kulezi zakhiwane kungawuthinta kakhulu ukusebenza kwengqondo, ukuqina kwemizwelo, kanye nempilo yobuchopho ephelele. Ukudla okufana nokudla kwaseMedithera, okugcizelela okusanhlamvu okugcwele, izithelo, imifino, amafutha anempilo, namaprotheni angenayo, kuhlotshaniswa nomsebenzi ongcono wokuqonda kanye nengozi ephansi yezifo ze-neurodegenerative.

Ukugcina

Ukuqonda izidingo zobuchopho zokudla okunempilo kubalulekile ukuze ulondoloze impilo yengqondo nenhlala-kahle yonke. Ngokuqinisekisa ukunikezwa okuqinile kwezakhi zomzimba ezibalulekile, kufaka phakathi amavithamini B1 kanye ne-B12, kanye nama-antio-ama-anti-ama-anti-3, amaminerali, nama-amino acid, singasekela impilo eyinkimbinkimbi. Ukubeka phambili ukudla okunothile okunothile kuyisinyathelo esisebenzayo ekuthuthukiseni umsebenzi wobuchopho futhi uvimbele ukwehla kwengqondo njengoba sikhula.

III. Amandla we-Vitamin B1

IVithamini B1, eyaziwa nangokuthi i-thiamine, inguvithamini elinyibilikise lamanzi elidlala indima ebaluleke kakhulu ku-metabolism yamandla omzimba. Kubalulekile ukuguqulwa kwama-carbohydrate ku-glucose, okusebenza njengomthombo wamandla oyinhloko wamandla. Le nqubo ibalulekile ngoba ubuchopho buthembela kakhulu ku-glucose ukwenza imisebenzi yalo, kufaka phakathi izinqubo zokucabanga, ukwakheka kwememori, nomsebenzi ophelele wokuqonda.

Ukukhiqizwa kwamandla nomsebenzi wokuqonda
Lapho amazinga we-Vitamin B1 anganele, ubuchopho bungathola ukwehla kokukhiqizwa kwamandla. Lokhu kungaholela ezinhlobeni ezahlukahlukene, kufaka phakathi ukukhathala, ukudideka, ukungacasuli, nokugxilisa kabi. Ukuntuleka kwamangapheli kungaholela ezindabeni ezinzima zezinzwa, ezinjengeWernicke-Korsakoff syndrome, isimo esivame ukubonwa kubantu abanotshwala, sibonakaliswa ukudideka, ukulahleka kwememori, nezinkinga zokuxhumana, kanye nezinkinga zokuxhumana.

Ngaphezu kwalokho, uVitamin B1 ubandakanyeka ekuhlanganiseni kwama-neurotransmitters, ikakhulukazi i-acetylcholine. I-acetylcholine ibalulekile ukukhumbula nokufunda, kanye nokuntuleka kwawo kungalimaza imisebenzi yokuqonda. Ngokuxhasa ukukhiqizwa kwe-neurotransmitter, i-Vitamin B1 isiza ukugcina umsebenzi wobuchopho ofanele futhi uthuthukise ukucaciswa kwengqondo.

IV. Ukubaluleka kweVitamin B12

Vitamin B12, noma i-Cobalamin, i-vitamin eyinkimbinkimbi ebaluleke ngemisebenzi eminingana yomzimba, ikakhulukazi esihlokweni sokwenza izinzwa. Ibamba iqhaza elibalulekile ekukhiqizweni kwamangqamuzana abomvu egazi, athumela umoya-mpilo womzimba kuwo wonke umzimba, kufaka phakathi ubuchopho. Ukuhlinzekwa komoya-mpilo okwanele kubalulekile ukuze ulondoloze umsebenzi wokuqonda kanye nempilo yobuchopho ephelele.

I-Myulin Synthesis nempilo ye-Neurological
Eminye yemisebenzi ebucayi kakhulu yeVitamin B12 yokubandakanyeka kwayo ekusekelweni kwe-imetilin, into enamafutha efaka imicu yezinzwa. I-MYLIN ibalulekile ekudluliseleni kahle kwezifiso zezinzwa, okuvumela ukuxhumana okusheshayo phakathi kwama-neurons. Ukushoda kweVitamin B12 kungaholela ekulahlekelweni kwe-demyelination, okuholele ezimpawu zezinzwa njengokulahlekelwa inkumbulo, ukudideka, ukuqina, ngisho nokuwohloka komqondo.
Ucwaningo selukhombisile ukuthi amazinga aphansi weVitamin B12 ahlotshaniswa nengozi eyandayo yokwehla kwengqondo kanye nezifo ze-neurodegenerative, egqamisa ukubaluleka kwayo ekugcineni impilo yobuchopho njengoba sikhula.

V. Imiphumela ye-synergistic yamavithamini B1 ne-B12

Ngenkathi bobabili uvithamini B1 no-B12 babalulekile empilweni yobuchopho, basebenzisana ngokuhlanganyela ukusekela umsebenzi ofanele wokuqonda. Isibonelo, kudingeka i-Vitamin B12 ukuze ukuguqulwa kwe-homocysteine ku-methionine, inqubo edinga futhi uVitamin B1. Amazinga we-homocysteine aphakanyisiwe axhunyaniswe engcupheni eyandayo yokuncipha kwengqondo kanye nezifo zenhliziyo. Ngokusebenza nge-tandem, la mavithamini asiza ukulawula amazinga we-homocysteine, ngaleyo ndlela axhase impilo yobuchopho futhi anciphise ubungozi bezimo ze-neurodegenerative.

Imithombo yemvelo yamavithamini B1 ne-B12
Ukuthola amavithamini B1 kanye ne-B12 kusuka ekudleni okuphelele kuvame ukuthandwa ukumuncwa kahle kanye nezinzuzo zezempilo.

Imithombo yeVitamin B1: Imithombo emihle kakhulu esekwe kwizitshalo ifaka:
Okusanhlamvu okugcwele (irayisi elinsundu, ama-oats, ibhali)
Ama-legumes (ama-lentils, ubhontshisi omnyama, uphizi)
Amantongomane nembewu (imbewu yelanga, amantongomane e-macadamia)
Okusanhlamvu okuvinjelwe

Imithombo yevithamini B12: Le vithamini itholakala ngokuyinhloko emikhiqizweni yezilwane, efana:
Inyama (inyama yenkomo, ingulube, iwundlu)
I-PoulTry (inkukhu, turkey)
Inhlanzi (Salmon, tuna, Sardini)
Amaqanda nemikhiqizo yobisi (ubisi, ushizi, yogurt)
Kuma-Vegerrarians nama-vegans, ukuthola i-Vitamin B12 eyanele kungaba yinselele ngokwengeziwe, njengoba imithombo esekwe kwizitshalo ilinganiselwe. Ukudla okunezivikelo eziqinile (njengemibizane esekwe ezitshalweni kanye nama-rade) kanye nezithasiselo kungadingeka ukuze kufezeke izidingo zansuku zonke.

Ukungezelela ngamavithamini B1 ne-B12
Kubantu ngabanye okungenzeka ukuthi bangahlangane neVitamin B1 kanye ne-B12 badinga ngokudla yedwa, ukungezelelwa kungaba inzuzo ezuzisayo. Lapho ukhetha isengezo, kubalulekile ukubheka imikhiqizo esezingeni eliphakeme engenazithasigciwane ezingadingekile kanye nama-filler.
Ukubonisana nochwepheshe wezokunakekelwa kwempilo ngaphambi kokuqala noma yikuphi ukwengezwa okusha kubalulekile, ikakhulukazi kulabo abanezimo ezisezingeni eliphansi zezempilo noma abathatha eminye imishanguzo. Umhlinzeki wezokunakekelwa kwempilo angasiza ekutholeni umthamo ofanele futhi aqinisekise ukuthi ukungezelelwa kuphephile futhi kuyasebenza.

VI. Ukugcina

Amavithamini B1 ne-B12 yizakhi ezibalulekile ezidlala indima ebalulekile ekusekeleni impilo yobuchopho. Ngokuqinisekisa amazinga anele alawa mavithamini, ungathuthukisa umsebenzi wokuqonda, ukuthuthukisa inkumbulo, futhi ukhuthaze inhlala-kahle yonke. Ngenkathi ukudla okunempilo kunganikeza izakhi eziningi zobuchopho bakho, ukungezelelwa kungadingeka kwabanye abantu.

Njengochwepheshe oholayo esitshalweni esikhipha imboni, ngincoma ngenhliziyo yonke ngifaka la mavithamini enkambisweni yakho yansuku zonke. Khumbula, ubuchopho obunempilo ubuchopho obujabulisayo. Yondla ingqondo yakho ngezakhi ezidinga ukuchuma, futhi ubeke phambili impilo yakho yengqondo yekusasa eliqhakazile.