Okudingeka Ukwazi Nge-Vitamin B5
I-Vitamin B5 i-vitamin ngokuvamile ebizwa nge-pantothenic acid. Kutholakale ngokwemvelo kokudla okuningi, i-vitamin B5 iyatholakala efomini lokufakazela. Abagqugquzeli bathi ukuthatha amavithamini B5 ezongezwayo kunika izinzuzo ezihlukahlukene zezempilo.
Ukusetshenziswa
Kwezinye izindlela zokwelashwa, i-vitamin B5 isetshenziselwa ukwelashwa kwemvelo ngezimo zempilo eziningana, kuhlanganise:
- i-acne
- utshwala
- izifo
- ukukhathazeka
- i-asthma
- ukunakekelwa kwephutha-ukungabi nengozi yokugula
- i-carpal tunnel syndrome
- conjunctivitis
- i-dandruff
- ukucindezeleka
- ikhanda
- ukulala
- multiple sclerosis
- i-osteoarthritis
- i-arthritis ye-rheumatoid
- i-ulcerative colitis
- imvubelo yesifo
Ngaphezu kwalokho, i-vitamin B5 ihloselwe ukukhulisa isimiso somzimba sokuzivikela komzimba nokuthuthukisa ukusebenza kwezemidlalo .
Izinzuzo
Ukucwaninga ngezinzuzo zezempilo zika vithamini B5 akulinganiselwe. Ngokwesibonelo, kukhona okwamanje ukungabi nobufakazi besayensi ukusekela izimangalo ukuthi i-vitamin B5 ingakwazi ukuguqula ukulahleka kwezinwele, ukusekela ukulahlekelwa isisindo , nokuphatha ukukhathala kwe-adrenal.
Nakhu ukubuka ezinye izihluthulelo ezisemqoka kusukela ocwaningweni olutholakalayo ngezinzuzo zezempilo ezithathwa njenge-vitamin B5 (inothi ukuthi izifundo ezimbili zineminyaka engaphezu kwengu-15 ubudala):
1) i-Acne
Ukuntuleka kwe-vitamin B5 kungaholela ekwakhiweni kwezinyosi, ngokusho kombiko we-1995 owashicilelwa ku- Medical Hypotheses . Nakuba lo mbiko uthi ukuthatha ama-vitamin B5 okufakelwayo kungaphilisa ama-acne, okwamanje kuntuleka kokuhlolwa kwe-clinical ukuhlola ukusebenza kwe-pantothenic acid supplementation ekwelapheni izintambo.
2) Ukusebenza kwezemidlalo
Ukuthatha izithako eziqukethe i-vitamin B5 akubonakali ukuthuthukisa ukusebenza kwezemidlalo, ngokusho kwesifundo esincane esanyatheliswa kuyi- Journal of Applied Physiology ngo-2012. Ngokwesifundo, amavolontiya abesilisa abesilisa abayisishiyagalombili aphile athatha i-placebo noma i-supplement equkethe ama-gramu angu-1.5 ngalinye nge-vitamin B5 kanye ne-l-cysteine (i-amino acid) nsuku zonke ngesonto.
Imiphumela yokufundwa ibonise ukuthi izithako aziphumelelanga ukuthuthukisa ukusebenza kwezemidlalo (njengoba kulinganiswa ngukuhlolwa okubandakanya ukuhamba ngebhayisikili).
3) Ama-Side Effects Effects
Ukusebenzisa ama-creams aqukethe i-vitamin B5 angeke kusize ukuphatha ukusabela kwesikhumba ekunakekeleni imishanguzo, kuphakamisa ucwaningo olunyatheliswa ku- Acta Oncologia ngo-1996. Ekuhlolweni kweziguli ezingu-86 ezithatha imishanguzo, abacwaningi bathola ukuthi ukhilimu we-acot pantan besebenzisa amafutha e-topical ekwelapheni ukusabela kwesikhumba okubangelwa ukwelashwa kwemisebe.
Imithombo Yokudla
Imithombo yokudla ka vithamini B5 ihlanganisa:
- i-yogurt (1.35 mg indebe ngayinye)
- inkukhu (.98 mg ngamayunithi amathathu)
- ubisi (.83 mg indebe ngayinye)
- i-lentils (.63 mg ngesigamu ngasinye se-1/2)
- amaqanda (.61 mg ngeqanda elikhulu)
- i-broccoli (.48 mg ngesigamu se-1/2)
- isinkwa sonke sikakolweni (.19 mg ngesigaba ngasinye)
- i-tuna (.18 mg ama-ounces amathathu)
- cod (.15 mg ama-ounces amathathu)
Izimpawu Zokuntuleka
Ukuntuleka kwe-Vitamin B5 akuvamile. Ngenkathi incane iyaziwa ngemiphumela yezempilo yokungatholi i-asidi yama-pantothenic, ukucatshangelwa kucatshangwa ukuthi kuholele ekukhatheni, ukuleleka, ukuphazamiseka nokugubha ezandleni nasezinyaweni, nokucasula isikhumba.
Izilinganiso
Ukunconywa kwansuku zonke kwe-vitamin B5 kungu-5 mg kubantu abaneminyaka engaphezu kwengu-14. Umthamo wezinsiza eziningi zokudla eziqukethe i-vitamin B5 yi-5 kuya ku-10 mg.
Ngokusho kwamaNational Institutes of Health, ukuthatha ngaphezu kuka-5 mg wevithamini B5 nsuku zonke kungandisa ukwanda kwemiphumela emibi njengohudo.
Ukusebenzisa It for Health
Ngenxa yokucwaninga okulinganiselwe, kusheshe kakhulu ukutusa izithako ze-vitamin B5 njengokwelashwa kwanoma yisiphi isimo. Kubalulekile ukuqaphela ukuthi ukuzitholela ukugula okungapheli kanye nokugwema noma ukubambezela ukunakekelwa okujwayelekile kungaba nemiphumela emibi. Uma ucabangela ukusebenzisa i-vitamin B5, qiniseka ukubonisana nodokotela wakho kuqala.
> Imithombo:
> Leung LH. "Ukuntuleka Kwama-Pantothenic Acid njenge-Pathogenesis Ye-Acne Vulgaris." Ama-Med Ophes. 1995 Jun; 44 (6): 490-2.
> Løkkevik E, Skovlund E, Reitan JB, Hannisdal E, Tanum G. "Ukwelashwa Kwesikhumba Nge-Bepanthen Cream Versus No Cream Phakathi Ne-Radiotherapy - Isivivinyo Esilawulwe Ngokungahleliwe." I-Acta Oncol. 1996; 35 (8): 1021-6.
> Izikhungo Zikazwelonke Zempilo. "I-Pantothenic Acid (Vitamin B5)." Novemba 11, 2011.
> Wall BT, Stephens FB, Marimuthu K, Constantin-Teodosiu D, Macdonald IA, Greenhaff PL. "I-Acute Pantothenic Acid ne-Cysteine Supplementation ayithinti i-Muscle Coenzyme Okuqukethwe, Ukukhethwa Kwamafutha, noma Ukusebenza Kokuzivocavoca Kwabantu Abanempilo." UJ Appl Physiol. 2012 Jan; 112 (2): 272-8.