Vitamin B rau yog dab tsi tsim nyog nyob rau hauv lub cev? Vitamins B1, B2, B3, B5, B6, B9 yog vim li cas hauv lub cev xav tau kev pab?

Complex vitamins yuav tsum nco ntsoov yuav tam sim no nyob rau hauv tib neeg noj cov zaub mov. Qhov no yog tshwj xeeb tshaj yog ib qho tseem ceeb nyob rau hauv hnub no lub koom txoos, nws yog ib qhov nyuaj rau nrhiav kiag li tej yam ntuj tso khoom, thiab cov neeg nyob rau hauv lub XXI xyoo pua ua ib tug sedentary txoj kev ua neej. Ib tug yuav tsum tau txaus cov vitamins, txij li thaum ua hauj lwm cov neeg feem coob yog txuam nrog kev puas hlwb kev ua si, thiab lawv tsis muaj lub sij hawm rau ib ce muaj zog. Nyob rau hauv tas li ntawd, cov neeg pluag chaw txhawb rau kev teeb meem. Vitamins nkag mus rau hauv lub cev nyob rau hauv me me koob tshuaj, tab sis tus nqi yog nyob ntawm lawv lub xeev ntawm kev noj qab nyob ntawm tus neeg thiab ua hauj lwm ntawm tag nrho nws cov kabmob.

Vitamin B rau yog dab tsi tsim nyog nyob rau hauv lub cev? Yuav ua li cas yog lub txim ntawm lub tshaj? Cia peb nrhiav cov lus teb rau cov lus nug no ua ke.

Tus foundations ntawm vitamin B

Vitamin B rau yog dab tsi tsim nyog nyob rau hauv lub cev? Ua ntej teb lo lus nug no, peb tham txog nws qhib. Qhov no tshwm sim nyob rau hauv 1912. Lub rov tshwm sim ntawm vitamin B, peb yuam ua hauj lwm rau Polish paub txog Kazimiru Funku. Tom qab nws foundations pom tias nws muaj xws li ib tug complex ntawm tshuaj nyob rau hauv nyob tus yeees ntawm cov nitrogen molecule. Nitrogenous tebchaw yog vitamins B, txhua tus uas muaj nws tus kheej muaj pes tsawg tus. Rau txhua tus mej zeej ntawm cov pab pawg neeg muaj nws tus kheej cov yam ntxwv zog, lawv muaj ib tug ntau nyob rau hauv ntau.

Vitamins ntawm lub complex yog zoo dua. Tsis muaj vitamin B yog feem ntau txuam nrog ib tug neeg txom nyem zaub mov noj.

Thaj chaw ntawm vitamin B

Vitamin B rau yog dab tsi tsim nyog nyob rau hauv lub cev? Tus txiv neej twg thiaj li raug khw muag khoom ntawm vitamin B nrog cov zaub mov. Lub cev tsis tau loj koob tshuaj tshaj li tsim nyog. Nws yog tau los ntawm tib neeg lub cev nyob rau hauv tus txheej txheem ntawm xaiv. Stocks ntawm cov vitamins yuav tsum tsis tu ncua replenish. Muaj ntau yog kev nyuaj siab nrog ib tug tsis txaus ntawm cov vitamins nyob rau hauv pab pawg neeg no vim ntau tau ntawm caffeine, haus dej cawv, nicotine, thiab ua kom zoo zoo qab zib. Thaum uas muaj feem yuav yog cov neeg uas tsis ua raws li cov kev noj haus, tsis ua raws li cov hnub niaj zaus, muaj tsis tau phem. Vitamins B tso zis vim antibacterial thiab anti-tuberculosis tshuaj. Tshwj xeeb tshaj yog nyob rau hauv yuav tsum tau ntawm nws, cov neeg uas yog lossi muag nrog stressful lub sijhawm. synthesis dab yog ntxhov lub rwj, gastritis, mob plab.

Lub hom phiaj tseem ceeb ntawm

Vitamin B rau yog dab tsi tsim nyog nyob rau hauv lub cev? Nws yog kev koom tes nyob rau hauv lub metabolism ntawm ib tug neeg. B vitamins pab lub cev tau hauj lwm ntawm poob siab system, kev loj hlob thiab kev loj hlob ntawm lub hlwb. Ua tsaug rau lawv, cov nqaij ntshiv yog ua tau hauj lwm, muaj zog sib pauv, los nqus cov as-ham, loj hlob thiab tsis poob tawm cov plaub hau. Lawv kuj ua si ib tug tseem ceeb luag hauj lwm nyob rau hauv lub tsim ntawm kev tiv thaiv.

Vitamin B yog vim li cas peb yuav tsum tau lub cev? Nws yog vitally qho tseem ceeb rau cov neeg uas muaj ib tug ntau ntawm kev xav thiab kev puas hlwb kev nyuaj siab, ntxhov siab yam teeb meem, cov neeg uas tsis nco qab txog khoom noj kom zoo. Noj nws, peb tiv thaiv kab mob plawv.

Yog hais tias tsis txaus cov vitamins B, nws yuav tawv nqaij muaj teeb meem, qeeb plaub hau kev loj hlob.

Tus qauv ntawm vitamin B pab pawg neeg no muaj xws li ob peb lub ntsiab. Lawv tag nrho cov muaj ntau zog thiab pab txhawb mus rau li qub tib neeg lub neej. Txawm li cas los, lawv yuav tsum tsis txhob ua phem. Lawv yuav tsum tau noj yog tias maub los ntawm ib tug kws kho mob. Los ntawm ib tug dhau heev lawm nyob rau hauv lub cev nws yog mob heev ntxiv dua ib tug tsis muaj.

compatibility teeb meem

Vitamin B1 yuav siv tsis tau nyob rau hauv nrog vitamin B6, raws li nws yuav tsis yuav absorbed thiamine. Lub ua ke ntawm vitamin B12 thiab B1 tsub kom kev pheej hmoo ntawm kev tsis haum tshuaj loj. Zoo assimilation ntawm vitamin B9 pab vitamin B12.

vitamin B1

Vitamin B1 yog vim li cas muaj ib lub cev? Thiamine koom dej-soluble tshuaj tebchaw. Nws twb nrhiav tau ua ntej. Lub cev xav tau kev pab nws txhua txhua hnub. Nws yuav tsum yog los ntawm cov zaub mov, tsim los ntawm plab hnyuv microflora. Nws feature yog lub poob ntawm 1/4 ntawm nws cov as-ham thaum lub sij hawm ua noj ua haus, tshwj xeeb tshaj yog thaum nyob rau hauv kev sib cuag nrog cov hlau. Yuav txo tau kev suction txhawb zog dej cawv haus thiab cov khoom noj muaj nyob rau hauv citric acid thiab carbonate ntsev.

Vitamin B1 yog vim li cas muaj ib lub cev? Nws yog kev koom tes nyob rau hauv lub metabolism ntawm cov cellular theem. Tsim nyog rau ib txwm hauj lwm ntawm lub paj hlwb, digestive system, endocrine system. Nws muaj ib tug zoo ntxim rau cov kev txawj ntse thiab cim xeeb. Ua tsaug rau nws, cov nqaij ntshiv ntawm tseem ceeb heev nyob hauv nrog cev zoo zoo lawm. Vitamin yog muab kev koom tes nyob rau hauv cov kev pauv ntawm kev tshuaj ntsuam genetic ntaub ntawv. Thiamine yog pom nyob rau hauv ntau yam zaub mov. Feem ntau ntawm nws yog nyob rau hauv cereals thiab nplej, hmoov nplej, noj mov, poov xab. Txawm li cas los, nws loses nws cov khoom porridge vas nthiv zaub mov, cereal flakes, muesli. Ntawm cov khoom uas cog hauv paus chiv keeb muaj peev xwm yuav qhia tau ceev, taum, taum mog, qos yaj ywm, zaub qhwv, beets, carrots, radishes, dos, spinach. Vitamin B1 yuav muaj nyob rau hauv ntshiv nqaij npuas, qe thiab mis nyuj haus.

thiamine tus nqi rau cov neeg laus yog 1-2.5 mg, rau cov me nyuam - 0,5-2 mg. Ib tug loj dua tus nqi uas yuav tsum tau rau cov neeg ua hauj lwm nyob rau hauv tej kev kawm, haus luam yeeb uas phem quav dej caw. Thiamine yog tsis zoo. Nyob rau hauv cov ntaub ntawv ntawm overdose txaus ntshai rau lub neej tsis yog. Txawm li cas los, sab los tej zaum yuav tshwm sim nyob rau hauv daim ntawv ntawm cov kev tsis haum tshuaj loj. Nyob rau hauv tej rooj plaub, muaj zog tawm hws.

Vitamin B1 yog kws kho rau kab mob plawv, mob ntawm metabolism. Nws yog siv rau cov kab mob ntawm poob siab system, muaj teeb meem nrog lub digestive system. Nws yog qhia rau daim tawv nqaij muaj teeb meem thiab kev puas.

riboflavin

Vitamin B2 yog vim li cas muaj ib lub cev? Riboflavin yog ib tug daj-txiv kab ntxwv-soluble yeeb tshuaj, nws yog muab kev koom tes nyob rau hauv lub zog kawm ntawv. Ua tsaug rau nws zoo kho cov mob, lub cev nqus hlau, loj hlob zoo thiab tsim cov me nyuam, nws muaj ib tug nyhuv lig rau hauv txheej week. B2 yog tseem lub luag hauj lwm rau ntawm daim tawv nqaij mob. Yog li ntawd, nws yog feem ntau hu ua antidandruff.

Vitamin B2 yog vim li cas muaj ib lub cev? Nrog nws cov tshaj deteriorating puas pom kev, scaly daim tawv nqaij, kub lug daim di ncauj thiab tus nplaig. Muaj kev ntxhov siab vim thiab nkees nkees, kiv taub hau.

Thaum lub sij hawm npaj ntawm riboflavin zaub mov loses ib tug thib tsib ntawm nws pab zog. So nrog kev koom tes ntawm ultraviolet rays thaum lub sij hawm defrosting. Nrhiav Vitamin B2 yuav ua tau nyob rau hauv cov nplooj zaub, cereals, sawv, ntsuab taum mog, zaub qhwv. Riboflavin yog yooj yim absorbed los ntawm qe, raum, siab, ntses, mis nyuj.

riboflavin tus nqi rau cov neeg laus yog 2-6 mg, rau cov me nyuam - 1-3 mg. Ntau vitamin yuav tsum tau noj nyob rau hauv tus neeg mob ntawm anemia, gastritis, mob npuas paug ntawm lub siab, cov kab mob ntawm lub qhov muag. Nws tshaj tsis tau yuav, lub digestive system tsis pub nws.

vitamin B3

Vitamin B3 - dawb hmoov, soluble nyob rau hauv dej, yog lub feem ntau ruaj khov ntawm tag nrho cov pab pawg mus rau ib tug kub kev kho mob, ultraviolet rays thiab alkalis. Tus txiv neej twg thiaj li raug nws los ntawm cov khoom noj khoom haus los ntawm synthesis ntawm cov amino acid tryptophan.

Vitamin B3 yog vim li cas muaj ib lub cev? Nicotinic acid yog ib tug neeg tshaj 50 tshua uas enzymes. Nws yog tsim nyog rau cov tsim ntawm cov tshuaj hormones. Ib qho ntawm nws loj zog yog qhov kev tso tawm ntawm lub zog, qhib rua ntawm lub carbohydrate metabolism. Niacin txhawb rau tej lag luam los ntawm lub paj hlwb, nws tiv thaiv kev tshuaj ntsuam genetic kev puas tsuaj. Ib tug nyhuv lig rau cov hlab plawv system.

Nicotinic acid nyob rau hauv ib tug txaus tus nqi yuav tsum tau pom nyob rau hauv ntshiv nqaij, qe, zaub roj. Tsawg nws nyob rau hauv zaub ntsuab, zaub, taum, nceb.
Norma niacin rau cov neeg laus - 20-60 mg rau cov me nyuam - 5-20 mg. Ntev li cov nqi ntawm cov vitamin ua rau muaj teeb meem nrog rau lub siab.

Vitamin B5 yog vim li cas muaj ib lub cev?

Panthenol koom dej-soluble vitamins. Lub cev tau txais ua ke nrog cov khoom noj. Nws kuj yog cov tsim symbiotic cov kab mob nyob rau hauv lub plab. Yooj yim puas lawm nyob rau hauv tus ntawm lwm stimuli.

Vitamin B5 yog vim li cas muaj ib tug lub cev? Pantothenic acid pab zom carbohydrates thiab nqaijrog. Tsaug rau txoj kev loj hlob ntawm acetylcholine tshee system ua hauj lwm ntseeg nkaws. Nyob rau hauv tas li ntawd, nws txhawb nqa qhov zoo ntawm wounds, nws generates cortisone ntaub ntawv erythrocytes.

Lub qhov chaw ntawm lub vitamin yog nqaij, whole grains, bran, nqaij qaib, taum, zaub ntsuab, ntsuab tshuaj yej. Zam lub txim rau koob tshuaj vitamin B5 - 5-15 mg. Panthenol tshaj yog tsis zoo li.

vitamin B6

Qhov no dej-soluble cov tshuaj, xws li cov pyridoxine. Caij nplooj zeeg mus rau tus neeg nrog rau cov khoom, nyob rau hauv tej rooj plaub - nyob rau hauv tus txheej txheem ntawm synthesis ntawm symbiotic microorganisms. Yog resistant kom sov, rhiab mus rau lub teeb. Poob lawv lub zog thaum lub sij hawm thaum tshav kub kub kev kho mob. Lawv muaj tsis txaus yog feem ntau txuam nrog kev noj tshuaj tua kab mob.

Vitamin B6, uas yog yuav tsum tau rau lub cev? Nws yuav siv sij hawm yog ib feem nyob rau hauv lub tsim ntawm cov protein, enzymes, cov ntshav Cheebtsam, ntawm lwm yam uas lub plawv muaj nuj nqi. Nws yog lub luag hauj lwm rau cov mob ntawm daim tawv nqaij thiab cov plaub hau, rau tes. Vim pyridoxine tsis muaj peev xwm tshwm sim atherosclerosis, dermatitis, anemia, txo cov kev tiv thaiv zog ntawm lub cev.

Vitamin B6, uas yog yuav tsum tau rau lub cev? Muaj dab tsi cov khoom yuav tsum Iwj nws stocks? Vitamin B6 yog pom nyob rau hauv cov nqaij, nqaij qaib, cereals, qos yaj ywm, spinach, zaub qhwv, txiv pos nphuab, khob cij, legumes, ceev, citrus txiv hmab txiv ntoo. Lub sij hawm yuav tsum tau pyridoxine - 2-6 mg. Overdose yuav ua rau lub paj hlwb kev ntshawv siab. Hais txog qhov kev tsis muaj vitamin qhia nkig rau tes, plaub hau ntog tawm. Ib tug neeg yuav raug rau kis kab mob. Pyridoxine yuav tsum tau noj nyob rau hauv cov kev kho mob ntawm antibacterial tshuaj. Pom zoo rau cov me nyuam mos nyob rau hauv dag noj, cev xeeb tub.

vitamin B9

Vitamin B9 yog vim li cas muaj ib lub cev? Folacin los yog folic acid muaj ib tug kaj daj xim. Muaj ntau hu nws lub vitamin thaum lub sij hawm cev xeeb tub. Muab nws thaum npaj cev xeeb tub. Tos niam nws yog tsim nyog rau lub qub kev loj hlob ntawm lub hauv plab me nyuam. Nws koom nyob rau hauv lub tsim ntawm cov neural raj nyob rau hauv thawj lub hlis ntawm me nyuam hauv plab lub neej. Nyob rau hauv tas li ntawd, vitamin B9 yuav tsum tau thaum protein metabolism, los ua kom muaj erythrocytes, leucocytes.

Vitamin B9 yog vim li cas muaj ib lub cev? Nyob rau hauv dab tsi cov khoom nws yog tam sim no? Vitamin B9 nkag mus rau hauv lub cev ntawm ntsuab zaub, sorrel, zaub xas lav, asparagus, txiv tsawb, nplej. Ib me ntsis tsawg tshaj li lub qe yolk. Txhua txhua hnub, lub cev yuav tsum tau ua 400mg folacin.

cyanocobalamin

Cyanocobalamin muaj ib tug kaj xim liab, yog cov dej-soluble. Nws yog nyob rau hauv zoo kawg kom muaj nuj nqis nyob rau hauv lub siab. Nyob rau hauv lub tshav kub kev kho mob thiaj li lub zog ntawm cov active. Tus neeg yuav tsum tau txais 3 mg ntawm cyanocobalamin ib hnub twg. Vitamin B12 nyob rau hauv cov ntses, seaweed. Ib me ntsis rau noj khoom noj siv mis. Lub ntsiab hauj lwm ntawm vitamin B12 - zog pauv, cov ntshav tag. Nws yuav pab tau nqus folic acid. Thaum nws yog ib tug mob txaus ntawm anemia, teeb meem nrog kev puas hlwb kev ua si, kev puas hlwb.

Dab tsi ua rau ib tug tsis muaj vitamin B?

Deficiency ntawm vitamin B1 tshwm sim los ib tug monotonous noj cov zaub mov, noj mov cov zaub mov uas yog nplua nuj nyob rau hauv thiaminase rhuav tseg rau nws. Nrog cov tsis muaj thiamine yog feem ntau ntsib quav dej quav cawv. Nyob rau hauv loj heev zaum, ib tug tsis muaj vitamin B muaj yog ib tug txaus ntshai tus kab mob beriberi, uas tau nyob rau hauv ib tug unpleasant cov tsos mob thiab lub paj hlwb kev txom nyem. Tus neeg yuav chim siab, phem khw muag khoom noj, kev nyuaj siab nrog ua tsis taus pa, kev txom nyem los ntawm mob taub hau, peripheral polyneuritis, cem quav, edema, tsis qab los noj mov, mob tej lub plawv. Muaj ntau neurological mob yog txuam nrog ib tug tsis muaj thiamine. Qhov no yog ib tug ntawm cov ua ntawm kev nyuaj siab, insomnia.

Nyob rau tsis muaj peev xwm ntawm vitamin B2 qhia o ntawm ob daim di ncauj thiab qog ua kua week ntawm lub qhov ncauj, heev dermatitis, lacrimation, qhov muag kub. Tsis muaj riboflavin ua rau tsis qab los noj mov, mob taub hau, passivity.

Deficiency ntawm vitamin B3 - ib tug heev tshwm sim nyob rau hauv lub mob huam kab mob ntawm cov hlab plawv system, teeb meem nrog rau cov thyroid caj pas.

Tsis muaj folic acid nyob rau hauv cev xeeb tub uas thaiv cov cov kev loj hlob ntawm lub fetus, vim nws cov scarcity tau lwm malformations nyob rau hauv tus menyuam hauv plab. Nyob rau hauv cov txiv neej, vim tsis muaj cov vitamins tej zaum yuav muaj teeb meem nrog conception. Nyob rau hauv lub mob shortage ntawm cyanocobalamin yog anemia, muaj tej zaum yuav muaj teeb meem nrog kev puas hlwb kev ua si, kev puas hlwb.

Nrog ib shortage ntawm niacin yuav ua rau nco teeb meem, pw tsis taus, tawv nqaij daj, distorted kev txiav txim zoo ntawm saj. Nyob rau hauv loj heev zaum, muaj yog ib tug kab mob pellagra, yus muaj los ntawm qhov txhab ntawm lub plab thiab cov hnyuv. Muaj kev puas hlwb kev ntshawv siab.