La i-vitamin B1 (eyaziwa nangokuthi i-thiamine) ivithamini encibilika emanzini, okungukuthi, ekwazi ukuncibilika emanzini. Kungokwemvelo kokunye ukudla, njengoba sizobona kulesi sihloko. Nakuba namuhla ingabuye idliwe njengesengezo.
I-Thiamine idlala indima ebalulekile ekuguleni amandla metabolism. Phakathi kokunye, kunomthelela ekusebenzeni kahle kwama-enzyme abandakanyeka kumetabolism yeglucose, ama-amino acid namafutha), ekukhuleni, ekuthuthukisweni nasekusebenzeni kwansuku zonke kwamaseli.
Ukuthuthwa kwe-vitamin B1
I-Vitamin B1 ethathwe njengesengezo noma ekudleni ngokwayo imuncwa ngokushesha emathunjini amancane Ezokuthutha ezisebenzayo, okungukuthi, siyawudla futhi umzimba uyawuthatha futhi uwumunce. noma nge ukusabalalisa kwe-passive. Kulesi simo i-vitamin idlula ngokuzenzakalelayo egazini, lapho abathwali abasebenzayo bengasanele. Kungenzeka uma kwenzeka imithamo ephezulu ye-thiamine emzimbeni.
Kodwa akuwona wonke amavithamini esiwathathayo amuncwa. Izinto zokuhamba ezisebenzayo zingancishiswa noma zivinjwe ukusetshenziswa kotshwala noma ukuntuleka kwe-folate, futhi esikhundleni salokho ingavuselelwa uma kwenzeka udla ivithamini encane. Kungashiwo ukuthi ngendlela engokwemvelo umzimba uzama ukumboza ukuntula uma udliwa ngamanani amancane.
La Izitshalo zebhaktheriya zamathumbu Ingahlinzeka ngevithamini B1 ngokuhlanganiswa kokudla, kodwa izinga langempela lalo mnikelo akwaziwa.
Igcinwa ngaphezu kwakho konke esibindini, kodwa ngamanani amancane kakhulu, yingakho kunjalo Kubalulekile ukunikeza ivithamini ngokudla okuhlukene nokuthi asinakho ukushoda.
Sidinga iVithamini B1 engakanani?
Amanani anconyiwe ansuku zonke ale vithamini ancike eminyakeni yobudala nobulili:
- izingane kanye nentsha
- kusuka ku-1 kuye ku-3 iminyaka: kusuka ku-0,3 mg kuya ku-0,4 mg
- kusukela eminyakeni emi-4 kuye kweyi-6: kusuka ku-0,4 mg kuya ku-0,5 mg
- kusuka ku-7 kuye ku-10 iminyaka: kusuka ku-0,6 mg kuya ku-0,8 mg
- Amadoda
- kusuka ku-11 kuye ku-14 iminyaka: kusuka ku-0,9 mg kuya ku-1,1 mg
- kusuka ku-15 kuye ku-17 iminyaka: kusuka ku-1,0 mg kuya ku-1,2 mg
- abadala: 1,0 mg kuya ku-1,2 mg
- Abesifazane
- kusuka ku-11 kuye ku-14 iminyaka: kusuka ku-0,8 mg kuya ku-1,0 mg
- kusuka ku-15 kuye ku-17 iminyaka: kusuka ku-0,9 mg kuya ku-1,1 mg
- Abantu abadala: 0,9 mg kuya ku-18 mg
- Ukukhulelwa: kusuka ku-1,2mg kuya ku-1,4mg
- Ukwehliswa kwesikhumba: kusuka ku-1,2mg kuya ku-1,4mg
Ikuphi ukudla esingakuthola?
Ukudla okuqukethe amanani aphezulu kavithamini B1 kungukuthi okusanhlamvu, inhlanzi, okusanhlamvu nenyama (ikakhulukazi ingulube). Uma ufuna ukwazi okwengeziwe mayelana nezinye izinzuzo ze-legumes, ungavakashela lesi sixhumanisi noma thola okwengeziwe mayelana Imithombo ye-vitamin B1 nezinzuzo zayo.
Ukushisa ukudla kunciphisa inani le-thiamine ekudleni. Isibonelo salokhu kungaba isinkwa, esinovithamini B20 ongaphansi kuka-30% no-1% kunezithako ezingavuthiwe ezisetshenziselwa ukusenza. Endabeni yobisi, i-pasteurization inciphisa inani lale vithamini ngama-20%. Lokho kusho ukuthi, i-vitamin B1 i-heat labile ngakho-ke inani elitholakalayo liyancipha ngokupheka.
Ngaphandle kwalokho, njengoba sesishilo ngaphambili, i-thiamine iyancibilika emanzini ngakho-ke, inani elikhulu lale vithamini liyalahleka lapho amanzi okupheka elahlwa (okungaba okusanhlamvu noma okusanhlamvu).
Ezinye izici (kulokhu ukudla) ezinciphisa ukumuncwa kwale vitamin ziyi ama-tannins atholakala etiyeni noma ekhofini noma enhlanzini noma egobolondweni lapho edliwa eluhlaza, kodwa alikho kulawa maqembu amabili okudla noma ezinto elihloliwe ezingeni lomtholampilo. Lezi izindlela zokuqaphela ekuqhathaniseni ukudla kodwa azikho izifundo zangempela ezenziwe okwamanje.
Ngingabona kanjani ukuthi nginovithamini B1 ophansi?
Ukulinganisa inani le-thiamine egazini akuyona inkomba ethembekile, kodwa ukuhlola umsebenzi we-enzyme ethile, i-transketolase, njengoba umsebenzi wayo uxhumene ngokuqondile nokuba khona kwe-thiamine. Amanani omhlahlandlela wale enzyme kufanele abe:
- kusuka ku-0% kuya ku-15% kubantu abanempilo,
- kusuka ku-15% kuya ku-25% uma kukhona ukushoda okuncane,
- ngaphezu kwama-25% uma u-vitamin B1 engekho noma entula kakhulu.
Kwesinye isikhathi izilinganiso zenziwa ngomchamo. Leli cala lingcono uma ufuna ukwazi ukuthi ingakanani i-thiamine edliwayo, esikhundleni sokuzama ukuthola ukuthi yimalini esele endaweni yokugcina amanzi. Ukukhishwa kwe-thiamine ngaphansi kwe-100 mcg / ngosuku, endabeni yabantu abadala, kungabonisa ukuthi i-thiamine eyengeziwe kufanele idliwe.
Yini engabangela ukumuncwa kwevithamini B1 kwehliswe?
- Utshwala. Utshwala bunciphisa ukumuncwa, kanye nokubeka kusengaphambili ukungondleki okuvamile.
- Iminyaka yobudala. Cishe kungenxa yokuthi kuncane okudliwayo. Lapho sikhula sivame ukuba nokudla okuyisidina nokungalingani, ngaphandle kokuhlushwa yizifo ezingamahlalakhona futhi kuvame ukuba yi-polymedicated. Konke lokhu kunomthelela ekubeni ne-thiamine encane.
- I-HIV AIDS. Lezi zimo zivame ukuhambisana nokungondleki.
- Isifo sikashukela. Ngenxa yokwanda kokuqedwa kwezinso.
- ingemuva le ukuhlinzwa kwe-bariatric ngoba ukuthathwa nokumuncwa kokudla kuyancipha.
Kwenzekani uma ngingadli uvithamini B1 noma ngingadli kancane?
Namuhla kuyivelakancane ukuthi kube nokuntuleka kwaleli vithamini eMhlabeni Wokuqala, kodwa ukube bekukhona, ngabe ukulahlekelwa inkumbulo, ukuzuza kancane kanye nokuncipha kwesisindo, isimo sokudideka, izinkinga zenhliziyo nobuthakathaka bemisipha.
Uma kukhona ukushoda okukhulu kungagcina kuhluphekile"beriberi", okubonakala ngezimpawu esisanda kuzibalula kodwa ezingabangela nobuhlungu bemisipha, ukuwohloka kwemisipha ngokuncipha kwesisindo somzimba, ukuba ndikindiki kanye nokushoshozela emaphethelweni (izandla nezinyawo) kanye nokuncipha kwezinzwa zezinzwa.
Emazweni athuthukile njengakithi, kuvame ukuba nomthelela izidakwa ezingapheli, futhi yaziwa ngokuthi i-Wernicke-Korsakoff syndrome.
Kungaba ukuhlakanipha yini ukwengeza nge-thiamine?
Iqiniso liwukuthi abukho ubufakazi bokusebenza kahle uma uthatha izithako ze-vitamin B1. Kuyivithamini ebalulekile emzimbeni, kepha itholakala ekudleni okuningi futhi ngokuvamile akukho ukushoda kwe-thiamine. Esimeni sokuntula, kufanele kudliwe noma kwengezwe, ngaphansi kokuqondisa kodokotela, ezigulini ezidakayo noma esezikhulile ezisengozini.
Ukusetshenziswa kwe-vitamin B1 okwamanje kuyafundelwa ezinye izimo ezifana nezabantu abahluphekayo izimpophoma, njengoba ukusetshenziswa kwayo kuhlotshaniswa nengozi ephansi yokuthuthukisa i-cataract. Noma esimweni se i-nephropathy yesifo sikashukela, okungukuthi, ukulimala kwezinso kubantu abanesifo sikashukela. Kukhona ucwaningo olukhombisa ukuthi ukuthatha cishe ama-300 mg we-thiamine ngosuku kunganciphisa inani le-albhamuin emchamweni weziguli ezinesifo sikashukela sohlobo 2 (ukuba khona kwe-albumin emchameni kukhombisa ukulimala kwezinso). Futhi ekugcineni, gqamisa ukusetshenziswa kwayo uma kwenzeka ukuhlupheka dysmenorrhea, amajaqamba ngoba kunciphisa ubuhlungu.
Kwenzekani uma ngithatha i-thiamine engaphezu kwalokho umzimba ongamunca?
Umzimba ungaqeda noma iyiphi i-vitamin B1 eyeqile ngomchamo ngoba iyivithamini encibilika emanzini. Ngakho-ke ayikho ingozi yokweqisa kwe-vitamin B1.
Ukusebenzisana neminye imithi
Kunemithi enganciphisa inani le-thiamine, kodwa i-thiamine ayihlangani nemithi. Uma kuthathwa ama-diuretics afana ne-furosemide, amavithamini akhishwa emchamweni, kuhlanganise ne-thiamine. I-Fluorouracil nayo iyakwazi ukuvimbela ukusebenza kwevithamini ezinqubweni ezijwayelekile ze-metabolic.