Ukukhubazeka kwe-B-Vitamin Kunganciphisa Ukusebenza Kwezemidlalo
Amavithamini namaminerali abalulekile ukuze umzimba usebenze kahle, kodwa kungase kube khona ukuxhumana phakathi kwamavithamini e-B (thiamin, riboflavin, vitamin B-6, B-12 kanye ne- folate ) nokusebenza kwezemidlalo kubadlali abaphezulu. Amavithamini B abizwa ngokuthi 'ama- micronutrients ' futhi asetshenziselwa ukuguqula amaprotheni nama-carbohydrate zibe amandla. Zibuye zisetshenziselwe ukulungiswa kweselula nokukhiqizwa.
Okushiwo Ucwaningo
Abacwaningi e-Oregon State University bathola ukuthi abagijimi abangenawo amavithamini e-B banciphise ukusebenza okukhulu kokuzivocavoca futhi abakwazi ukulungisa imisipha eyonakalisiwe noma ukwakha ubunzima besisindo kunontanga yabo abadla ukudla okucebile amavithamini B. Imiphumela yokutadisha yanyatheliswa kuyi-International Journal of Sport Nutrition and Exercise Metabolism.
Bathole ukuthi ngisho nokuntula okuncane kwe-vitamin B kungabangela ukusebenza nokunciphisa okunciphise. Izidingo zomuntu ngamunye ze-B-vithamine ziyahlukahluka futhi zingase zixhomeke kulohlobo nokuqina komzimba, inani lemithamo elahlekile ngokuthuthumela, kanye nomchamo, nokuhlukana komuntu ngamunye ekudleni.
Abagijimi besifazane, ikakhulukazi, bangase bathambekele kakhulu ku-B-vitamin ephulukile elula ngokususelwa kunani elincishisiwe lama-calories abesifazane abaningi abadlali abadlayo. Abagijimi besilisa badla ukudla i-lt lama-kilojoule nokudla okunhlobonhlobo, kodwa abadlali abaningi besifazane bavame ukuqapha ukudla kwabo ngokusondelene futhi ngokuvamile abahluleki ukudla amakholori anele, noma izinhlobo ezihlukahlukene zokudla ukuze zithathe zonke izakhi ezidinga ukuzokwakha kabusha imisipha nokusiza ukuthola.
I-USRDA nabadlali bezemidlalo
Ngokusho kwabacwaningi, i-USRDA (i-United States Inconyiwe Daily Allowance) ye-B-vitamin yokudla ingenakwanele kubadlali. Baqhubeka bethi labo abasengozini enkulu yokuphuluka kwe-vitamin B kubandakanya abadlali abavimbela ama-khalori noma babe nezinhlelo zokudla ezikhethekile, ezihambisanayo noma ezivinjelwe.
Ubufakazi besikhathi samanje busekela inkolelo yokuthi abagijimi, nalabo abavame ukuqhuba noma ukuqina okukhulu bangase babe nesidingo esikhulu se riboflavin ne-vithamini B-6, ikakhulukazi, futhi bangase bazuze ekuxhaseni nge-multivitamin / mineral supplement. Lokhu kubaluleke kakhulu kulabo abanokudla okunomsoco omncane noma noma ubani okwehlisa amakhukhi abo noma ukukhipha amaqembu okudla, njengenyama noma ubisi. Kodwa-ke, ubuthi be-B-6 bungenzeka kulabo abadlula izidingo zabo ze-B-6.
Ungathola ama-vithamini amaningi eBrain kusukela kumagilebhisi aphelele futhi ahlotshiwe, imifino eluhlaza emnyama, amantongomane, nemikhiqizo eminingi yezilwane nemikhiqizo yobisi.
I-Vitamin B6 itholakala kubhontshisi, inkukhu, inhlanzi, neminye imifino nezithelo, njengemifino emifino emnyama, ubhanana, ama-papayas, ama-orang, ne-cantaloupe.
I-Vitamin B12 itholakala kwimikhiqizo yezilwane njengezinhlanzi, izinkukhu, inyama, amaqanda, noma ubisi. Imvubelo yempilo nayo ingumthombo omkhulu we-B12. Ungathola futhi i-B12 kusuka ku-miso, izilwane zasolwandle, okusanhlamvu okuqinisekisiwe nokucwilisa ubisi noma ubisi lwelayisi.
Ngaphandle kokuba ungumdlali wezitshalo , cishe uthola okuningi kwe-B12 ukudla kwakho okujwayelekile.
I-folate itholakala ezitshalweni eziningi nemifino, kanye nezinhlamvu ezigcwele, ubhontshisi, okusanhlamvu, nezinye izitshalo eziqinile nezinhlamvu zokusanhlamvu.
Nakuba ungathola okuningi kulawo mavithamini obalulekile ekudleni kwakho, kubagijimi abachitha isikhathi esiningi nokuzivocavoca ekuzivocavoca okusezingeni eliphezulu, kutuswa ukuthi ukhulume nodokotela wakho noma isondlo sezemidlalo futhi ube nokuhlolwa okunomsoco okwenziwe qiniseka ukuthi uthola ukudla okudingayo. Ngaphambi kwakho noma yiziphi izithako zokuvithambela ekudleni kwakho, kubalulekile futhi ukuqonda ikhwalithi nokuhlanzeka kwezidakamizwa. Nakulokhu, ukukhuluma nomuntu onomsoco oqeqeshiwe kuyindlela engcono kakhulu yokufunda kabanzi mayelana nokuxhaswa.
Ngenxa yokuthi ukudla okunempilo kubalulekile ekusebenzeni kwezemidlalo, futhi izithako zingase zidideke, okusemqoka ukufunda ukuthi yikuphi ukwesekwa okunomsoco ongayidinga, futhi indlela engcono kakhulu yokwenza lokhu ukuhlangabezana nomdlali wezemidlalo ukuze uhlaziye ukudla kwakho uphinde uthole kahle ukuthi iziphi izithako ezizoba usizo kumzimba wakho wezinto eziyingqayizivele nokuthi yiziphi izithako ongase uziye.
> Imithombo:
> Bill Misner, Ukudla Kuphela Kungase Kunganikeli Amakhemikhali Okufanele Ukuvimbela Ukuntula Inselele1 J Int Soc Sports Nutriti. 2006; 3 (1): 51-55.
> Jennifer L. Minigh. (2007) Imithi yezemidlalo.