Vitamin B (pab pawg) - Noj qab haus huv nyob ze kuv

txheem

Cov zaub mov nrog cov ntsiab lus siab tshaj plaws ntawm cov vitamins B
- - Niaj hnub yuav tsum tau siv cov vitamins B
  - Tshuaj lom neeg thiab lub cev
Tseem ceeb thaj chaw ntawm cov vitamins B
- Cov khoom tsis phom sij ntawm cov vitamins B, lawv cov lus sib kis thiab cov lus ceeb toom
Kuj nyeem txog lwm cov vitamins:

Thaum peb tham txog B complex, peb txhais tau tias ib pawg ntawm cov dej-cov tshuaj lom neeg uas nthuav tawm ua ke los yog nyias muaj nyias nyob hauv ntau cov zaub mov. Lawv txhawb cov metabolism los ntawm kev ua yeeb yam xws li coenzymes thiab hloov cov protein thiab carbohydrates rau hauv lub zog. Cov vitamins no txhawb cov tawv nqaij thiab cov leeg nqaij, cov hlab ntsha ua haujlwm thiab kev loj hlob ntawm tes.

Dab tsi yog hu ua pab pawg ntawm cov vitamins B?

Txog rau hnub tim, cov kab mob ntawm cov vitamins B suav nrog 12 sib cuam tshuam hauv dej-cuam tshuam tshuaj. Yim ntawm cov no suav hais tias yog cov vitamins tseem ceeb thiab yuav tsum muaj nyob hauv kev noj haus:

;
;
;
B5 (pantothenic acid);
;
B7 (biotin, lossis vitamin H);
;
.

Tshuaj zoo li Vitamin

Nws yog qhov yooj yim pom tias nyob hauv pawg pab pawg ntawm cov vitamins B, cov lej vitamin muaj khoob - namely, tsis muaj vitamins, B10 thiab B11. Cov tshuaj muaj nyob, thiab lawv tau ib zaug kuj xav tias B complex vitamins. Tom qab nws tau pom tias cov organic sib txuas yog tsim los ntawm lub cev nws tus kheej, lossis tsis tseem ceeb (nws yog cov zoo no uas txiav txim siab vitamins). Yog li, lawv tau pib hu ua cov pseudovitamins, lossis cov tshuaj muaj vitamin zoo li. Lawv tsis suav nrog hauv cov kab mob ntawm cov vitamins B.

Choline (B4) - ib feem tsim nyog ntawm kev noj zaub mov zoo rau tsiaj, me me ntawm cov khoom no tau tsim hauv tib neeg lub cev. Nws tau raug cais tawm thawj zaug hauv xyoo 1865 los ntawm bovine thiab porcine gallbladders thiab tau lub npe neurin. Nws pab tsim thiab tso tawm cov tshuaj neurotransmitter acetylcholine thiab tseem ua lub luag haujlwm hauv cov metabolism hauv rog. Choline muaj nyob hauv qee yam khoom noj - mis, qe, daim siab, ntses liab, thiab txiv laum huab xeeb. Hauv lub cev noj qab haus huv, choline yog tsim tawm ntawm nws tus kheej. Tam sim no cov kws tshawb fawb tab tom txiav txim siab xav tau choline ua tshuaj ntxiv, vim tias muaj kev nkag siab tias tsis muaj cov choline txaus tsim hauv lub cev. Xyoo 1998 nws tau lees paub tias yog cov khoom tsim nyog.

Inositol (B8) - ib qho tshuaj tseem ceeb rau kev xa cov lus qhia mus rau cov cell, cov lus teb hormonal ntawm lub cev, kev loj hlob thiab ua haujlwm ntawm cov leeg. Inositol yog ywj siab tsim los ntawm tib neeg lub cev los ntawm cov piam thaj thiab muaj nyob hauv ntau cov ntaub so ntswg ntawm lub cev. Dua li ntawm qhov no, nws kuj tseem siv hauv tshuaj los kho qee yam kab mob. Inositol yog siv dav hauv kev lag luam.

Para-aminobenzoic acid (B10) - kev nthuav dav hauv cov quav yeeb tshuaj tsim nyog rau kev loj hlob ntawm cov nas thiab nqaij qaib. Nws tau pom thawj zaug ua kev tshem tawm rau cov plaub hau depigmentation hauv chaw kuaj nas. Niaj hnub no ntseeg tau tias cov compound no tsis yog qhov tsim nyog rau tib neeg lub cev.

Pteryl-hepta-glutamic acid (B11) - Cov tshuaj uas muaj ntau ntu thiab suav hais tias yog ib qho ntawm cov folic acid. Muaj cov ntaub ntawv tsis tsawg txog cov compound no. Nws ntseeg tau tias yog qhov kev loj hlob ntxiv rau cov me nyaum qaib.

Keeb kwm ntawm foundations

Ib zaug dhau ib zaug, "cov vitamins B" tau pom tias yog cov zaub mov ib leeg. Cov kws tshawb nrhiav tom qab ntawd tshawb pom tias cov kev rho tawm muaj ntau cov vitamins, uas tau muab cov npe tshwj xeeb hauv cov qauv ntawm cov lej. Cov naj npawb uas ploj lawm, xws li B4 lossis B8, puav leej tsis yog cov vitamins (txawm hais tias lawv tau txiav txim siab xws li thaum lawv tshawb pom), lossis yog theej tawm ntawm lwm cov tshuaj yeeb dej caw.

vitamin B1 tau pom nyob rau xyoo 1890 los ntawm Dutch tus kws kho mob tub rog Christian Aikman, uas tau sim nrhiav seb tus kab mob microorganism ua rau muaj tus mob beriberi. Aikman pom tias cov tsiaj noj tsis tau tiav cov mov nplej tsis pom muaj kev muaj mob, tsis zoo li cov khoom noj ua ke uas tsis muaj husks. Qhov laj thawj rau qhov no yog qhov muaj nyob rau hauv cov nplej uas tsis tau sau ntawm yam khoom muaj npe hnub no lub npe thiamine.

Riboflavin, lossis vitamin B2yog tus thib ob pom cov vitamins hauv cov nyom. Nws tau pom nyob hauv cov mis ua cov xim daj-ntsuab fluorescent xim uas xav tau rau kev loj hlob ntawm cov nas. Thaum ntxov xyoo 1930, cov kab xim no tau hu ua riboflavin.

Niacin, lossis vitamin B3, tau txheeb xyuas xyoo 1915 thaum cov kws kho mob xaus lus tias qhov tsis txaus ua rau tus kab mob pellagra. Austrian-American kws kho mob Joseph Goldberger tau kawm los ntawm kev sim nrog cov neeg raug kaw hauv tsev loj cuj Mississippi tias qhov tsis muaj nyob hauv cov nqaij thiab mis, tab sis tsis nyob hauv pob kws. Cov qauv tshuaj lom neeg ntawm niacin tau tshawb pom xyoo 1937 los ntawm Konrad Arnold Elvey.

Tus kws kho mob R. Williams tau tshawb pom Vitamin B5 (pantothenic acid) nyob rau hauv 1933 thaum kawm txog cov khoom noj muaj txiaj ntsig ntawm poov xab. Pantothenic acid muaj nyob hauv cov nqaij, zaub, nplej, qe, thiab ntau lwm yam zaub mov. Vitamin B5 yog qhov ua ntej ntawm coenzyme A, nrog nws txoj haujlwm hauv cov metabolism ntawm cov carbohydrates, protein thiab lipids.

vitamin B6 tau nrhiav pom xyoo 1934 los ntawm tus kws tshawb fawb Hungarian Paul Györgyi, uas tau tshawb fawb txog kab mob tawv nqaij hauv nas. Los ntawm 1938, vitamin B6 tau cais tawm, thiab xyoo 1939 nws lub npe hu ua pyridoxine. Thaum kawg, xyoo 1957, theem yuav tsum muaj cov vitamin B6 hauv lub cev tau txiav txim siab.

Xyoo 1901, cov kws tshawb fawb tau pom tias cov poov xab xav tau ib qho kev loj hlob tshwj xeeb, uas lawv tau hu ua biosome. Hauv 30 xyoo tom ntej no, bios tig mus ua cov sib xyaw ntawm cov yam tseem ceeb, ib qho yog biotin lossis vitamin B7… Thaum kawg, xyoo 1931, tus kws tshawb fawb Paul György cais cov biotin hauv lub siab thiab muab nws lub npe vitamin H - qhov twg H yog luv rau Haut und Haar, cov lus German rau tawv nqaij thiab plaub hau. Biotin tau raug rho tawm hauv xyoo 1935.

Txawm hais tias qhov kev vam meej loj heev uas tuaj yeem ua rau nws pom hauv xyoo 1930s, vitamin B9 tau qhib rau xyoo 1941 nkaus xwb los ntawm Henry Mitchell. Kuj cais nyob rau xyoo 1941. Folic acid lub npe los ntawm "folium", uas yog lo lus Latin rau nplooj vim nws tau ua ntej cais los ntawm. Nws tsis yog txog rau xyoo 1960 uas cov kws tshawb fawb tau txuas cov vitamin B9 tsis txaus ua rau kev yug los tsis zoo.

vitamin B12 tau tshawb pom xyoo 1926 los ntawm George Richard Minot thiab William Perry Murphy, uas tau pom tias kev noj ntau daim siab ua rau cov ntshav liab nyob rau hauv cov neeg mob uas muaj kev puas hlwb (tsis tuaj yeem tsim cov ntshav liab txaus). Xyoo 1934, ob tus kws tshawb fawb, nrog rau George Whipple, tau txais qhov khoom plig Nobel rau lawv txoj haujlwm kho mob qog ntshav. Vitamin B12 tsis raug cai cais tawm mus txog xyoo 1948.

Cov zaub mov nrog cov ntsiab lus siab tshaj plaws ntawm cov vitamins B

Qhia kwv yees kwv yees muaj nyob hauv 100 g ntawm cov khoom

Vitamin	khoom	Cov ntsiab lus
B1 (Thiamine) hmoov	Nqaij nyuj rog rog tsawg	0.989 mg
	Txiv laum huab xeeb	0.64 mg
	Cov Hmoov Nplej Tag Nrho	0.502 mg
	Soya taum	0.435 mg
	Ntsuab pea	0.266 mg
	Danube	0.251 mg
	Almonds	0.205 mg
	asparagus	0.141 mg
	Salmon	0.132 mg
	Sunflower noob	0.106 mg
B2 (riboflavin)	Nqaij nyuj siab (nyoos)	2.755 mg
	Almonds	1.138 mg
	qe	0.457 mg
	nceb	0.402 mg
	Nqaij nyuj	0.23 mg
	spinach	0.189 mg
	Soya taum	0.175 mg
	Mis	0.169 mg
	Cov Hmoov Nplej Tag Nrho	0.165 mg
	Lub ntuj yuag	0.142 mg
B3 (Niacin) hmoov	Nqaij qaib mis	14.782 mg
	nqaij nyug siab	13.175 mg
	Txiv laum huab xeeb	12.066 mg
	Danube	8.654 mg
	Nqaij nyuj (stew)	8.559 mg
	Qaib cov txwv nqaij	8.1 mg
	Sunflower noob	7.042 mg
	nceb	3.607 mg
	Ntsuab pea	2.09 mg
	Avocado	1.738 mg
B5 (Pantothenic Acid)	Sunflower noob	7.042 mg
	Nqaij qaib siab	6.668 mg
	Hnub ci ziab txiv lws suav	2.087 mg
	nceb	1.497 mg
	Avocado	1.389 mg
	Salmon	1.070 mg
	Pob kws	0.717 mg
	Cauliflower	0.667 mg
	Zaub cob pob	0.573 mg
	Lub ntuj yuag	0.389 mg
B6 (Pyridoxine)	Lub npe Fistashki	1.700 mg
	Sunflower noob	0.804 mg
	Sesame	0.790 mg
	Zes	0.67 mg
	Qaib cov txwv nqaij	0.652 mg
	Nqaij qaib mis	0.640 mg
	Nqaij nyuj (stew)	0.604 mg
	Taum bar (pinto)	0.474 mg
	Danube	0.455 mg
	Avocado	0.257 mg
B7 (biotin)	Nqaij npias daim siab, npaj ua tiav	40,5 .g
	Qe (tag nrho)	20 .g
	Almonds	4.4 .g
	Poov xab	2 .g
	Nyuaj Cheddar cheese	1.42 .g
	Avocado	0.97 .g
	Zaub cob pob	0.94 .g
	Raspberry	0.17 .g
	Cauliflower	0.15 .g
	Tag nrho cov khob cij nplej	0.06 .g
B9 (Folic acid)	Cov me nyuam qaib-pea	557 .g
	Taum bar (pinto)	525 .g
	Lentils	479 .g
	Zoo li	366 .g
	nqaij nyug siab	290 .g
	spinach	194 .g
	Beetroot	109 .g
	Avocado	81 .g
	Zaub cob pob	63 .g
	asparagus	52 .g
B12 (Cobalamin) hmoov	Nqaij daim tawv, kib	83.13 .g
	Nqaij nyoos siab, braised	70.58 .g
	Nqaij nyuj nplooj siab, nqaij nyoos	59.3 .g
	Nqaij qaib siab, nyoos	16.58 .g
	Nqaij, nyoos	12 .g
	Shellfish	11.28 .g
	Tuna, nyoos	9.43 .g
	Sardines, cov zaub mov kaus poom hauv cov roj	8.94 .g
	Atlantic mackerel, nyoos	8.71 .g
	luav	7.16 .g

Niaj hnub yuav tsum tau siv cov vitamins B

Txhua feem ntawm cov vitamin complex muaj cov qauv tshwj xeeb thiab ua haujlwm tshwj xeeb hauv tib neeg lub cev. Cov vitamins B1, B2, B3 thiab biotin koom nrog ntau yam ntawm kev tsim hluav taws xob, vitamin B6 xav tau rau cov metabolism, thiab vitamin B12 thiab folic acid koom nrog hauv kev npaj ntawm cell faib. Txhua ntawm cov vitamins kuj muaj ntau yam haujlwm ntxiv. Ntau cov vitamins B koom nrog qee cov txheej txheem hauv lub cev tib lub sijhawm, xws li vitamin B12 thiab folic acid. Txawm li cas los xij, tsis muaj ib qho txheej txheem uas yuav tsum tau tag nrho cov vitamins B ua ke. Raws li txoj cai, cov vitamins B yog ib qho yooj yim kom tau los ntawm cov zaub mov tsis tu ncua. Tsuas yog qee zaum nws yog qhov tsim nyog los qhia cov khoom siv hluavtaws rau hauv cov khoom noj (piv txwv li, vitamin B12, muaj nyob hauv cov khoom tsiaj nkaus xwb, yuav tsum tau noj los ntawm cov neeg tsis noj nqaij thiab vegans los ntawm lwm yam, hluavtaws, qhov chaw).

Qhov pub nyiaj txhua hnub rau txhua cov vitamin B txawv ntawm ob peb micrograms mus rau ob peb milligrams. Nyob rau ib hnub, lub cev yuav tsum tau txais:

Vitamin B1 (thiamine) - los ntawm 0,80 mg txog 1,41 mg rau ib hnub rau cov neeg laus, thiab los ntawm 0,30 mg rau 1,4 mg ib hnub rau cov menyuam yaus, nyob ntawm theem ntawm kev ua haujlwm txhua hnub - cov nquag siv lub neej ua haujlwm, ntau dua thiamine. lub cev xav tau;
Vitamin B2 (riboflavin) - 1,3 mg ib hnub rau cov txiv neej muaj hnub nyoog 14 xyoos, 1,1 mg ib hnub rau cov poj niam hnub nyoog 14 xyoos (1,4 mg thaum cev xeeb tub thiab 1,6 mg thaum lactation), 0,3 mg ib hnub rau cov menyuam yug tshiab , 0,4 - 0,6 mg rau menyuam yaus, 0,9 mg ib hnub rau cov tub ntxhais hluas txij li hnub nyoog 9 txog 13 xyoos;
Vitamin B3 (niacin) - 5 mg rau ib hnub rau cov menyuam mos, 9 mg rau cov menyuam hnub nyoog 1 txog 3 xyoos, 11 mg rau cov menyuam hnub nyoog 4-6 xyoo, 13 mg rau cov menyuam yaus 7-10 xyoo, 14-15 mg rau cov tub ntxhais hluas hnub nyoog qis dua 14 xyoos, 14 mg rau cov poj niam los ntawm 15 xyoo, 18 mg rau cov txiv neej los ntawm 15 xyoo;
Vitamin B5 (pantothenic acid) - Hauv nruab nrab, 2 txog 4 mg ib hnub rau cov menyuam yaus, 5 mg rau ib hnub rau cov neeg laus, 7 mg thaum cev xeeb tub thiab lactation;
Vitamin B6 (pyridoxine) - Hauv nruab nrab 0,5 mg ib hnub rau cov menyuam, 1 mg rau ib hnub rau cov tub ntxhais hluas hnub nyoog 9-13 xyoo, rau cov neeg laus - 1,3 mg ib hnub nrog rau qhov nce ntxiv rau 2,0 mg thaum cev xeeb tub thiab lactation;
Vitamin B7 (Biotin) - 5 rau 8 mcg ib hnub rau cov menyuam hnub nyoog qis dua 4 xyoos, 12 mcg ib hnub rau cov menyuam yaus hnub nyoog 9 txog 13 xyoo, 20 mcg ib hnub rau cov tub ntxhais hluas hnub nyoog 9 txog 13 xyoo, 25 mcg rau cov neeg hluas thaum hnub nyoog 14 txog 18 xyoo , 30 mcg rau cov neeg laus… Nrog rau lactation, tus nqi nce mus rau 35 mcg nyob rau ib hnub;
Vitamin B9 (folic acid) - 65-80 mcg ib hnub rau cov menyuam mos, 150 mcg rau cov menyuam yaus txij 1 txog 3 xyoos, 200 mcg rau ib hnub rau cov menyuam yaus hnub nyoog 4 txog 8 xyoo, 300 mcg rau cov neeg laus thaum hnub nyoog 9 txog 13 xyoo, 400 mcg rau cov neeg laus thiab cov neeg hluas thaum 14 xyoo. Thaum cev xeeb tub, tus nqi nce mus rau 600 mcg, nrog lactation - 500 mcg;
Vitamin B12 (cobalamin) - 0,5 - 0,7 μg rau ib hnub rau cov menyuam hnub nyoog qis dua 3 xyoos, 1 μg rau ib hnub rau cov menyuam hnub nyoog qis dua 10 xyoo, 1.3 forg rau cov menyuam hnub nyoog 11 txog 14 xyoo, 1,4 μg rau cov menyuam hnub nyoog 14 xyoo thiab cov neeg laus. Cov poj niam cev xeeb tub tau qhia kom haus cov 1,6 mcg ntawm cov vitamins hauv ib hnub, lactating - 1,9 mcg.

Qhov kev xav tau ntawm cov vitamins B nce siab nrog cov hauv qab no:

laus laus;
nruj vegan noj;
nquag tawv nqaij noj;
haus luam yeeb, nquag haus;
kev phais tshem tawm ntawm feem ntawm txoj hnyuv;
noj qee yam tshuaj - corticosteroids, antidepressants, tshuaj muaj menyuam thiab lwm yam tshuaj;
cev xeeb tub thiab lactation;
txhawb nqa lub cev;
mob qog nqaij hlav anemia;
kev kho tshuaj.

Tshuaj lom neeg thiab lub cev

Ntau cov khoom siv sib txawv ntawm cov nyom ntawm cov vitamins B tsis muaj feem cuam tshuam nrog txhua qhov sib xws rau kev thev naus laus zis los yog lub cev,

1 txhua tus ntawm lawv, tshwj qhov lipoic acid, yog dej-soluble;
2 feem ntau, yog tias tsis yog txhua yam, yog coenzymes thiab ua lub luag haujlwm tseem ceeb hauv cov metabolism;
3 feem ntau ntawm lawv tuaj yeem tau txais los ntawm ib qho chaw - lossis;
4 feem ntau ntawm lawv tuaj yeem tsim kho los ntawm cov kab mob hnyuv.

thiamin yog cov tshuaj dawb crystalline, yooj yim soluble hauv dej, me ntsis hauv cawv cawv ethyl, tab sis insoluble hauv ether thiab chloroform. Nws tus ntxhiab tsw zoo li ntawm cov poov xab. Thiamine tawg thaum qhov kub nce yog qhov pH yog siab. Nws tuaj yeem tiv taus ib kub npau npau ntev txog 100 ° C. Yog li, nws tsuas yog poob zoo thaum lub caij ua noj lossis kaus poom. Lub sijhawm npau npau lossis ua kom kub npau npau hauv alkali tshem tawm nws. Ruaj nyob hauv cov chaw acidic. Kev sib tsoo cov hmoov nplej ua rau txo cov ntsiab lus thiamine ntau ntxiv, qee zaum kuj nce txog 80%. Yog li ntawd, feem ntau, cov hmoov nplej hmoov nplej feem ntau yog ua ke nrog cov thiamine.

riboflavin yog ib lub ci ci ntsa iab txiv kab ntxwv-daj ua hmoov. Nws yog soluble hauv dej thiab ethanol, tab sis insoluble hauv ether thiab chloroform. Ruaj tiv thaiv tshav kub thiab kua qaub, tab sis cov khoom degrades zoo thaum raug alkalis thiab lub teeb. Txoj kev daws teeb meem muaj qhov xim daj-ntsuab fluorescence. Txog ntawm kos poom thiab ua noj.

pantothenic acid yog cov roj ua kua daj daj, soluble hauv dej thiab ethyl acetate, tab sis tsis muaj ntxhiab hauv chloroform. Nws tiv taus oxidizing thiab txo tus neeg sawv cev, tab sis rhuav tshem los ntawm cua kub hauv thaj chaw acidic thiab alkaline.

niacin yog qhov yooj yim ntawm cov vitamins hauv hav zoov. Nws yog cov dawb crystalline tshuaj, soluble hauv ethyl cawv. Thaum tshav kub kub resistant. Nicotinamide, ib qho niacin derivative, tshwm sim zoo li koob dawb-zoo li muaju. Nws yog dej soluble thiab tiv taus cua sov thiab huab cua. Vim li no kev ua noj ua haus tsis zoo yog feem ntau tsawg. Zoo li thiamine, feem ntau ntawm cov vitamin B5 yog ploj thaum lub sijhawm sib tsoo.

Vitamin B6 pawg suav nrog 3 lub tebchaw: pyridoxine, pyridoxal thiab pyridoxamine. Tag nrho 3 daim ntawv ntawm cov vitamins B6 yog pyridine derivatives, C₅H₅N thiab sib txawv ntawm txhua lwm qhov hauv qhov xwm txheej ntawm tus hloov pauv ntawm 4 txoj hauj lwm ntawm lub nplhaib. Tag nrho 3 daim foos tau yooj yim sib hloov. Pyridoxine yog ib qho dawb crystalline tshuaj thiab yog soluble hauv dej thiab cawv, thiab me ntsis hauv cov roj ntsha. Nws yog rhiab rau lub teeb thiab ultraviolet hluav taws xob. Ruaj tiv thaiv tshav kub hauv ob qho tib si acidic thiab alkaline kev daws teeb meem, thaum pyridoxal thiab pyridoxamine degrade ntawm qhov kub.

Biotin muaj cov qauv tsim tshwj xeeb molecular. Muaj ob daim biotin: allobiotin thiab epibiotin. Biotin thiab thiamine tsuas yog cov muaj cov vitamins ntau sulfur uas muaj hnub no cais tawm. Vitamin B7 crystallizes nyob rau hauv daim ntawv ntawm koob ntev. Cia peb yaj tawm hauv dej thiab ethyl cawv, tab sis cov kab tsis txaus hauv chloroform thiab ether. Nws yog tshav kub tiv taus thiab tiv taus cov kua qaub thiab alkalis. Muaj lub chaw npau taws ntawm 230 ° C.

molecule folic acid muaj 3 chav ntsuas, nws cov mis molecular yog C₁₉H₁₉O₆N₇… Muaj ntau hom vitamins B9 sib txawv ntawm txhua lwm tus ntawm cov pawg neeg kua nyeem ua kua qaub. Folic acid yog cov tshuaj daj crystalline, ua tsis zoo rau hauv dej thiab insoluble hauv cov roj nyeem. Nws tiv taus cua sov tsuas yog hauv cov teeb meem alkaline lossis nruab nrab. Poob kev ua si thaum raug rau lub hnub ci.

vitamin B12 tuaj yeem pom tsuas yog hauv cov khoom tsiaj, cov ntaub so ntswg tsiaj muaj nyob rau hauv ntau qhov sib txawv. Raws li qee qhov kev noj haus, vitamin B12 tuaj yeem tsim los ntawm cov kab mob hauv plab hnyuv. Cyanocobalamin yog qhov tshwj xeeb hauv qhov uas nws tsuas yog tsim los ntawm cov kab mob, tshwj xeeb tshaj yog cov anaerobic. Cov qauv ntawm cov vitamin B12 yog ib qho nyuaj tshaj plaws. Nws yog ib tug sib sib zog nqus liab crystalline khoom. Cia peb yaj hauv dej, cawv thiab acetone, tab sis tsis nyob hauv chloroform. B12 tiv taus cua sov hauv cov kev daws teeb meem nruab nrab, tab sis raug rhuav tshem los ntawm tshav kub hauv acidic lossis alkaline daws.

Peb xav kom koj paub koj tus kheej nrog cov assortment ntawm vitamin B complexes ntawm qhov loj tshaj plaws nyob rau hauv lub ntiaj teb no. Muaj ntau tshaj 30,000 ib puag ncig cov khoom lag luam, tus nqi txaus nyiam thiab kev tshaj tawm tsis tu ncua, tsis tu ncua 5% luv nqi nrog promo code CGD4899, pub dawb thoob ntiaj teb thauj khoom muaj.

Tseem ceeb thaj chaw ntawm cov vitamins B

Muaj ntau lub tswv yim hais txog cov txiaj ntsig kev noj qab haus huv ntawm ntau cov vitamins B. Thiamine tau xav los pab tswj kev noj qab haus huv hauv cov neeg muaj kab mob uas cuam tshuam nrog tsawg pyridoxine thiab cobalamin. Kev noj tshuaj niacin ntau, kho los ntawm koj tus kws kho mob, txo cov roj cholesterol thiab cov lipoproteins sib luag. Qee cov pov thawj qhia tias niacin tuaj yeem tiv thaiv cov hluas (hom 1 insulin dependant) hauv cov menyuam yaus muaj kev pheej hmoo los ntawm kev tswj xyuas pancreatic insulin excretion ntev dua li ib txwm. Niacin kuj tseem siv los daws qhov tsis sib haum xeeb claudication thiab osteoarthritis, txawm hais tias siv cov koob tshuaj siab rau tom kawg yuav ua rau muaj teeb meem mob siab. Qhov ntau zaus ntawm kev mob pob txha tuaj yeem txo qis thiab qhov hnyav tau txo qis los ntawm kev siv ntxiv ntawm riboflavin. Pyridoxine yog siv los kho mob kom txo tau cov kev pheej hmoo ntawm lub plawv, daws kom xeev siab thaum cev xeeb tub, thiab kho cov tsos mob ntawm tus mob premenstrual syndrome. Thaum ua ke nrog cov tshuaj magnesium, pyridoxine kuj yuav muaj txiaj ntsig zoo rau kev coj ua rau menyuam yaus. Cobalamin ntxiv tau pom tias ua kom txiv neej fertility. Kev ntxhov siab, dementia, thiab kev puas siab puas ntsws yog feem ntau cuam tshuam nrog kev puas tsuaj ntawm ob qho tib si cobalamin thiab folate. Folic acid tuaj yeem txo qis kev mob kheesxaws ncauj tsev menyuam lossis nyuv hnyuv hauv qee qhov kev pheej hmoo.

Cov vitamins B ua lub luag haujlwm tseem ceeb hauv kev tsim cov DNA, ua lub luag haujlwm rau qhov nrawm ntawm qee qhov txheej txheem. Kev tsis txaus cov vitamins B yuav ua rau muaj kev cuam tshuam hauv kev tsim cov hlwb tshiab thiab lawv txoj kev loj hlob tsis meej, uas ua rau tuaj yeem ua rau mob qog nqaij hlav.

Cov vitamins B, ntawm lwm yam tshuaj (xws li cov vitamins C, D, E, cov rog, coenzyme Q10, lipoic acid) yog qhov tseem ceeb heev rau kev noj qab haus huv. Tshwj xeeb tshaj yog qhov tseem ceeb yog lub luag haujlwm ua los ntawm folic acid, B6 thiab B12 hauv kev txo qis homocysteine ntau ntau. Txawm hais tias qhov no tseem tsis tau lees paub tseeb los ntawm cov tshuaj, ntau txoj kev tshawb nrhiav tau pom muaj ntau homocysteine hauv kev ua kom muaj roj nyob ntawm cov endothelium (txheej nyias nyias ntawm cov hlwb uas ua kab hauv sab hauv cov hlab ntshav), ntxiv rau cov ntshav txhaws thiab hauv plawv. kab mob.

Cov kws npliag siab kuj nce mus cuag cov vitamins B uas yog kev kho mob. Ua ke nrog cov vitamin C, lawv pab tswj cov qog adrenal ua haujlwm rau kev ntxhov siab. Ntau cov kev tshawb fawb qhia tias txog li 30 feem pua ntawm cov neeg mob pw hauv tsev kho mob nrog kev nyuaj siab tsis txaus nyob hauv B12. Ntau qhov kev tshawb fawb sib kis tau tshaj tawm tias muaj kev sib txuas ntawm cov ntshav uas muaj cov folate ntau ntau, cov vitamins B6 thiab B12, thiab cov kev mob tshwm sim ntau dua ntawm cov tsos mob depressive. B-vitamin qhov tsis txaus siab tseem cuam tshuam nrog kev ntxhov siab ntxhov plawv thiab tshwj xeeb tshaj yog cov kev xav tsis zoo-compulsive tsis meej. Ntau tus kws kho mob tab tom pib kho OCD nrog kho cov tshuaj ntawm cov vitamin inositol.

Thaum kawg, ib qho tsis tuaj yeem tsis nco qab txog qhov kev cuam tshuam ntawm theem ntawm cov vitamins B nyob rau qhov ntau ntawm lub zog thiab qhov tseem ceeb. Qhov tsis txaus yuav ua rau mob nyhav, mob nkees ntau, thiab tsaug zog.

Txhua cov vitamin B yog lub cofactor (feem ntau coenzyme) rau cov txheej txheem tseem ceeb hauv metabolic, lossis tus txheej txheem ua ntej yuav tsum tau nqa lawv. Cov vitamins no yog dej-soluble, uas yog, lawv tsis tau muab tso rau hauv lub cev nqaij daim tawv, tab sis yog tawm hauv cov zis. Kev nqus cov vitamins B tshwm sim hauv kev zom zaub mov thiab feem ntau yuav tsum muaj qee yam khoom (protein) hauv lub cev tso cai rau cov vitamins kom nqus tau.

Sib cuam tshuam nrog lwm cov ntsiab

Tag nrho cov txheej txheem hauv lub cev muaj kev sib txuam, yog li qee cov tshuaj muaj peev xwm nce cov kab mob B vitamins zoo, thiab qee qhov tuaj yeem txo nws.

Cov rog thiab cov nqaijrog txo qhov kev xav tau ntawm lub cev rau cov vitamin B1, thaum carbohydrates, ntawm qhov tsis sib xws, nce ntxiv. Nqaij ntses nyoo (ntses thiab qwj ntses) muaj ib qho enzyme (thiaminase) uas zom cov thiamine hauv lub cev. Yog li, cov neeg uas haus cov zaub mov ntau ntawm no yuav muaj cov tsos mob ntawm vitamin B1 tsis txaus. Tsis tas li ntawd, thiamine cuam tshuam nrog magnesium; yog tsis muaj nws, B1 tsis tuaj yeem hloov pauv mus rau nws daim foos biologically active. Riboflavin yuav tsum tsis txhob noj nrog calcium, uas txo kev nqus. Niacin ua hauj lwm nrog zinc muab qib siab ntawm zinc hauv lub siab. Tooj liab tsub kom lub cev xav tau cov vitamin B5. Vitamin B6 (pyridoxine) yog qhia kom siv nrog magnesium, ntawm cov txiaj ntsig zoo ntawm qhov kev sib txuam no yog kev daws qhov mob ntawm cov tsos mob ntawm tus mob premenstrual. Kev sib xyaw ntawm pyridoxine thiab thiamine, zoo li pyridoxine thiab vitamin B9 yog qhov tsis xav tau. Folic acid yog qhov tsis txaus siab siv nrog zinc, nrog rau cov vitamin B12, txij li lawv ob leeg nce ntxiv lub cev xav tau kev sib txuam. Cobalamin (B12) yuav tsum tsis txhob noj cov tshuaj vitamin C, tshwj xeeb tshaj yog thiamine thiab tooj liab tau tib lub sijhawm.

Cov khoom noj ua ke zoo tshaj plaws rau kev muab cov vitamins B:

1 Pumpkin paj npleg nrog chia noob. Cov khoom xyaw: mis, puree, chia noob, maple phoov, noob paj noob hlis, almonds, tshiab. Muaj cov thiamine, biotin, protein, fiber ntau thiab ntau lwm yam muaj txiaj ntsig zoo.
2 Quinoa thiab kale nyias. Cov khoom xyaw: quinoa, kale tshiab, liab zaub qhwv, dill, hau qe, mov nplej vinegar, ntxiv nkauj xwb tus txiv roj, kua txob dub. Muaj cov kab mob riboflavin, biotin, folic acid thiab cobalamin.
3 Gluten tsis muaj zaub xam lav nrog quinoa thiab zaub paj ntsuab. Cov khoom xyaw: tshiab, quinoa, dib, txiv lws suav, noob taub dag, hiav txwv ntsev, kua txob dub, Dijon mustard, kua txiv hmab txiv ntoo, ntxiv cov txiv ntseej nkauj xwb, maple phoov. Muaj thiamine thiab riboflavin.
4 Gluten Dawb Cais Quav Quinoa Quav. Cov khoom xyaw:, ntsuab tswb kua txob, cov kaus poom pob kws, tshiab, feta cheese, nplej pob kws khov, ntsev, kua txob dub. Muaj cov thiamine, riboflavin, pyridoxine, folic acid, pantothenic acid thiab cobalamin.

Thaum tsis muaj kev kho mob contraindications, kab mob, thiab kev nyiam ntawm kev ncaj ncees, cov vitamins B yog qhov zoo tshaj plaws los ntawm cov khoom noj. Cov vitamins no nthuav dav hauv ntau yam khoom noj thiab nws yooj yim los nrhiav kev noj haus uas yuav ntxiv cov vitamins thiab yuav haum rau txhua tus saj. Qhov tshwj xeeb yog vitamin B12, uas tsuas yog tau los ntawm cov khoom tsiaj, thiab yog li ntawd, nyob rau hauv nws daim ntawv ntuj, yog ib qho nyuaj rau vegans kom tau. Nyob rau hauv cov ntaub ntawv no, nyob rau hauv kev saib xyuas ntawm ib tug kws kho mob, synthetic vitamins raug tshuaj. Txawm hais tias txhua yam, kev tswj tsis tau ntawm cov vitamins hluavtaws tuaj yeem tsis tsuas yog muaj txiaj ntsig zoo, tab sis kuj raug mob. Yog li ntawd, nws raug nquahu kom sab laj nrog kws kho mob ua ntej noj cov vitamins.

Siv hauv cov tshuaj tsis raug cai

Vim tias qhov tseeb tias txhua cov vitamin ntawm pawg B nws muaj nws txoj haujlwm, ib lossis lwm qhov vitamin raug tshuaj los ntawm tus kws kho mob nyob ntawm qhov ntsuas ncaj qha.

Ib txoj kev ua ntawm cov vitamins B yog tau sau tseg, ua ntej txhua yam, nrog lub qhov tsis muaj qhov tsis txaus, kev nqus tsis tau txaus lossis muaj kev noj zaub mov kom tsawg. Tsis tas li, Kuv nquag qhia cov vitamins no kom coj mus rau hauv cov laus, nrog rau cov neeg uas haus cawv lossis haus luam yeeb. Folic acid feem ntau tau hais tseg thaum npaj lossis lub sijhawm cev xeeb tub, vim nws txuas ntxiv rau kev txhim kho ntawm cov menyuam hauv plab kom raug. Tsis tas li ntawd, muaj cov txheej txheem ntawm cov vitamins B hauv cov tshuaj kho mob tau qhia kom ua raws li cov xwm txheej zoo li no:

txhawm rau kho qhov txhab zoo;
nrog stomatitis;
txhawm rau txhim kho lub cev kev tawm dag zog ntawm cov neeg ncaws pob;
;
nrog kev ntxhov siab;
ua ib feem ntawm txoj kev kho mob nyuaj nrog;
kom kho cov tsos mob ntawm tus mob premenstrual syndrome;
nrog mloog tsis txaus siab hyperactivity teeb meem no;
rau kev kho mob ntawm tus mob huam mob ceev.

Tam sim no, cov vitamins B yuav tau yuav hauv khw muag tshuaj ob qho tib si zuj zus thiab hauv txoj kev ntawm txoj kev nyuaj. Feem ntau, multivitamins tuaj rau hauv cov qauv hauv ncoo. Raws li txoj cai, cov vitamins zoo li no tau kawm hauv chav, nruab nrab, rau ib hlis. Cais, cov vitamins B tuaj yeem pom hauv cov qauv (kev tso tshuaj thiab ntshav khov) - lawv raug kho kom txhim kho thiab ua kom nrawm rau kev nqus ntawm cov tshuaj - thiab tsiav tshuaj.

Kev siv cov vitamins B nyob hauv cov tshuaj suav tshuaj

Cov kws kho mob pej xeem, zoo li hauv cov tshuaj ib txwm muaj, paub txog qhov tseem ceeb ntawm B cov vitamins nyob hauv kev tsim hluav taws xob, kev noj qab haus huv tag nrho lub cev, thiab cov tawv nqaij, plaub hau thiab ntsia thawv noj qab haus huv. Cov tshuaj pleev uas muaj cov vitamins B (tshwj xeeb tshaj yog B6) raug pom zoo. Rubs nrog cov vitamins B1, B2 thiab B6 yog siv rau. Tseem muaj cov zaub mov nrov hauv kev kho mob ntshav liab nrog cov zaub mov uas muaj ntau ntawm cov vitamin B12. Cov txiaj ntsig tshwj xeeb tshaj yog cov extract los ntawm lub siab ntawm lub plab hlaub, uas yog cov nplua nuj nyob hauv cov vitamins, thiab cov rog thiab cov roj tsawg yog qhov tsawg.

Tshawb nrhiav qhov tseeb tshaj plaws ntawm cov vitamins B

Cov kws tshawb fawb los ntawm University of Adelaide, Australia, tau pom tias kev noj cov vitamins B6 tuaj yeem pab tib neeg nco txog lawv txoj kev npau suav. Txoj kev tshawb fawb no, tshaj tawm online, suav nrog 100 tus neeg Australian koom nrog cov uas tau noj tshuaj vitamin B ua ntej pw tau tsib hnub sib law liag. Vitamin B6 tsis muaj dab tsi cuam tshuam rau qhov ci ci, quirkiness, lossis xim npau suav thiab lwm yam. Qee tus neeg tuaj koom siv cov tshuaj placebo, thaum tus so tau 240 mg ntawm vitamin B6 ua ntej yuav mus pw. Ntau yam kev kawm, uas tsis tshua nco qab lawv txoj kev npau suav ua ntej, lees paub tias tom qab noj cov vitamin, nws yooj yim rau lawv nco qab qhov lawv npau suav. Txawm li cas los xij, cov thawj coj kawm txog ceeb toom tias kev siv tshuaj pyridoxine ntev li ntawm yuav tsum tau saib xyuas los ntawm tus kws kho mob.
Daim ntawv tshaj tawm tsis ntev los no tau tshaj tawm hauv Phau Ntawv Xov Xwm ntawm Cov Neeg endocrine saib ntawm rooj plaub ntawm kev ua txhaum cai vim noj tshuaj biotin ntxiv hu ua vitamin B7. Tus neeg mob tau noj 5000 mcg ntawm biotin txhua hnub, uas ua rau lub chaw kuaj mob tsis raug, tsis muaj duab hluav taws xob, tshuaj ntsuam xyuas, thiab yuav luag tau siv cov txheej txheem tsis yooj yim uas tau tsim los rau hypercoagulation. Qhov no yog vim hais tias cov kws kho mob xav tias tus neeg mob muaj hypercortisolemia lossis mob qog uas tsim cov testosterone. Raws li nws tau muab tawm, cov tsos mob thawj zaug tau tshwm sim los ntawm kev noj zaub mov ntau dhau ntawm biotin, uas ib txwm suav tias yog vitamin uas txhim kho cov tawv nqaij, plaub hau thiab rau tes.
Ib tsab xov xwm saib xyuas tshaj tawm hauv phau ntawv Journal ntawm Asmeskas lub koom haum Cardiology txiav txim siab tias kev txhawb ntxiv cov vitamins tsis muaj txiaj ntsig hauv kev tiv thaiv lossis kho mob plawv. Cov kws tshawb nrhiav tau pom tias cov ntaub ntawv ntawm plaub feem ntau siv ntau ntxiv - multivit vitamins, vitamins D, calcium, thiab vitamins C - tsis qhia pom muaj txiaj ntsig zoo hauv kev tiv thaiv kab mob plawv, lossis tias tsis muaj kev hloov pauv ntawm cov neeg tuag los ntawm txhua qhov saum toj no. Qhov kev zam tsuas yog folic acid thiab pawg B multivitamins, uas folic acid yog ib qho muaj feem. Vitamin B9 tau pom tias yuav txo tau qhov kev pheej hmoo ntawm mob hlab ntsha tawg. Tib lub sijhawm, niacin (vitamin B3) thiab tshuaj tua kab mob tiv thaiv tau txuas rau kev pheej hmoo ntawm kev tuag los ntawm kab mob plawv.

Kev siv cov vitamins B nyob rau hauv cosmetology

Nws tuaj yeem hais tau yam tsis paub tseeb tias cov vitamins B tseem ceeb heev rau cov tawv nqaij thiab cov ntsia hlau. Tias yog vim li cas muaj ntau yam zaub mov txawv rau qhov ncauj qhov ntswg, decoctions, lotions - ob qho tib si nrog cov khoom xyaw ntuj thiab nrog ntxiv ntawm cov khw muag tshuaj vitamins.

Cov npog ntsej muag plaub hau, uas suav nrog cov vitamins B, feem ntau tau muab tso ua kom muaj zog, rov kho dua thiab txhim kho xim. Qhov kev noj qab haus huv zoo tshaj plaws thiab nquag siv cov zaub mov muaj cov vitamins yog qe nyoo thiab kua txiv paam dlev vera. Cov roj ntau yam, zib ntab thiab tshuaj ntsuab suav ntxiv rau lawv. Yog li, kev sib xyaw ntawm cov khoom tsim nyog rau cov plaub hau (vitamins B, A thiab E) tau txais, uas muaj antiseptic, tshuaj tiv thaiv kab mob thiab ua kom lub zog. Cov lus sib xyaw, piv txwv li, yog kev sib xyaw ntawm cov qe qe, cov roj burdock, cov zib ntab thiab kua txiv. Ntxiv rau, koj tuaj yeem siv cov tshuaj muaj vitamins B hauv ampoules, ntxiv rau lawv cov roj zaub thiab sib tov nrog decoctions, piv txwv li, chamomile lossis nettle. Cov tshuaj muaj txiaj ntsig zoo tshaj plaws rau cov plaub hau yog cov vitamins B1, B3, B6 thiab B12.

Cov vitamins B yog qhov tseem ceeb. Lawv muaj cov khoom tsim kho tshiab thiab antioxidant. Ntxiv rau, hauv kev sib xyaw nrog lwm cov khoom xyaw, lawv muab cov txiaj ntsig ntxiv los ua ib qho ua kom zoo dua qub, tiv thaiv, noo thiab tiv thaiv tus kab mob. Cov khoom siv hauv lub ntsej muag lub ntsej muag yog qe, tsawb, spinach, almonds, oatmeal,.

Daim ntawv qhia muaj txiaj ntsig tau suav tias yog daim npog ntsej muag, uas suav nrog cov ntsev ntsev hauv hiav txwv, pinch ntawm turmeric, ib teaspoon ntawm zib ntab, ntuj yogurt thiab ib nrab txiv tsawb hauv daim ntawv ntawm cov qos yaj ywm.
Rau cov tawv nqaij oily, daim npog ntsej muag nrog 1 teaspoon ntawm aloe vera kua txiv, 1 teaspoon ntawm chamomile broth, ib nrab me nyuam diav txiv qaub lossis kua txiv ntoo cider vinegar, ib nrab mashed txiv tsawb thiab 1 teaspoon ntawm starch yog pom zoo.
Cov tshuaj txhuam hauv tsev tuaj yeem ua nrog 1 teaspoon ntawm zib ntab, 1 teaspoon ntawm oatmeal, ib taum ntsev, txhoov ntawm cov piam thaj, 1 me nyuam diav los yog almonds, thiab 1 diav ntawm kiwi, txiv puv ntoo, lossis papaya pure.
Rau cov tawv nqaij laus, daim npog ntsej muag antioxidant nrog 1 teaspoon ntawm argan roj, 1 teaspoon ntawm zib ntab, guava puree, 1 teaspoon ntawm sunflower roj thiab 1 teaspoon ntawm av tuaj yeem tsim nyog.

Biotin, cov vitamins B6 thiab B12 yog qhov tseem ceeb heev rau kev noj qab haus huv ntawm cov ntsia hlau. Nws raug nquahu kom siv cov roj almond, avocado roj ntxiv dag zog rau cov ntsia hlau phaj.

Tsis txhob hnov qab tias kev zoo nkauj yog los ntawm sab hauv, thiab qhov tseem ceeb tshaj plaws yog kom muaj kev nkag tau ntawm txhua yam vitamins thiab minerals los ntawm cov khoom noj. Lub cev muaj lub cev noj qab nyob zoo, nyob rau hauv uas muaj cov tshuaj txaus tsim nyog, zoo nkaus li zoo nkauj thiab zoo tu cev.

Kev siv cov vitamins B hauv kev tu tsiaj

Ib yam li tib neeg kev noj qab haus huv, cov vitamins B tseem ceeb heev rau tsiaj. Lawv txhawb nqa cov haujlwm ua haujlwm tsis zoo ntawm cov hlab ntsha thiab lub cev tsis muaj zog, kev loj hlob thiab kev tsim kho, kev tsim khoom siv lub zog, cov metabolism hauv cov kabmob thiab cov kabmob, nrog rau kev noj qab haus huv thiab kev zom plab ntawm tus tsiaj. Txhua cov vitamins ntawm cov pab pawg yog qhov tseem ceeb, yog li ntawd nws yog qhov yuav tsum tau ua kom paub meej ntawm kev nkag mus ntawm tag nrho cov kev ua haujlwm rau lub cev. Feem ntau, coj mus muag tsiaj pub khoom yog artificially fortified nrog cov vitamins thiab minerals. Kev saib xyuas tshwj xeeb yuav tsum tau them rau qhov muaj thiamine hauv kev pub, vim tias nws muaj ntau yam cuam tshuam rau kev rhuav tshem.

Kev siv cov vitamins B hauv kev cog qoob loo

Muaj ntau cov vitamins uas ua raws li cov nroj tsuag biostimulants, tab sis nrov tshaj plaws yog B1, B2, B3 thiab B6 vim lawv cov txiaj ntsig zoo ntawm cov nroj tsuag metabolism. Ntau cov kab mob tsim B-vitamin raws li cov khoom siv ntuj tsim, tab sis cov poov xab rho tawm muaj qhov siab tshaj plaws. B-vitamins ua hauj lwm nyob rau hauv lub cellular theem thiab feem ntau pom raws li additives nyob rau hauv cloning gels thiab cloning kev daws, ntxhia ntaub pua txaj, thiab feem ntau coj mus muag biostimulants.

Ib txoj hauv kev zoo tshaj plaws rau cov vitamins B yog pab cov ntoo rov qab los ntawm kev hloov ntshav. Thaum cov nroj tsuag hloov chaw, cov hauv paus me me cov plaub hau feem ntau raug puas, ua rau nws nyuaj kom tau txais cov dej thiab cov zaub mov txaus. Kev txuas ntxiv ntawm B-vitamins rau dej tso dej tau muab cov nroj tsuag ua kom muaj qhov lawv xav tau. B-vitamins kuj muaj txiaj ntsig zoo thaum hloov cov av los ntawm hydroponics. Ua li no, ua ntej hloov chaw, cov nroj tsuag yog raus hauv dej enriched nrog B vitamins.

Cov lus qhia tseeb txog cov vitamins B

Noob nom noob tswv jelly muaj cov vitamins B txaus kom txog thaum nws tuaj yeem noj raws li kev pabcuam kev noj haus.
Thiamine deficiency feem ntau pom nyob hauv cov teb chaws uas nws yog zaub mov siv. Hauv cov tebchaws nyob sab hnub poob, feem ntau yog tshwm sim los ntawm kev haus cawv ntau dhau los yog kev noj haus tsis txaus.
Ntau dhau ntawm kev noj cov qe qe dawb, piv txwv li los ntawm cov neeg tawm dag zog, tuaj yeem cuam tshuam nrog kev nqus ntawm biotin thiab ua rau nws tsis muaj peev xwm.
Kev tshawb fawb qhia pom tias cov neeg uas muaj folate qis dua yog qhov yooj yim rau lub ntsej muag hnov dua tom qab 50 xyoo.

Cov khoom tsis phom sij ntawm cov vitamins B, lawv cov lus sib kis thiab cov lus ceeb toom

Qhov tsis txaus ntawm txhua yam ntawm cov vitamins ntawm lub complex ua tau nws tus kheej hauv daim ntawv ntawm qee yam tsos mob, hauv txhua kis lawv yuav txawv. Thiab tsuas yog tus kws kho mob, tom qab ua cov kev tshawb fawb tshwj xeeb, yuav muaj peev xwm qhia seb koj puas muaj qhov tsis txaus ntawm ib qho lossis lwm qhov vitamins. Txawm li cas los xij, muaj cov tsos mob tshwm sim feem ntau ntawm tus kab mob vitamin B, suav nrog:

kev ntshaus siab;
kev cuam tshuam nrog kev pom;
o ntawm tus nplaig, tawv nqaij, daim di ncauj;
;
ntshav tsis txaus;
kev nyuaj siab ntxhov siab, ntxhov siab, nce ntxiv;
tsis meej pem txog txoj kev nco qab;
plaub hau poob;
kev pw tsaug zog;
qeeb kho cov qhov txhab.

Feem ntau, ntau cov dej ntawm cov dej-soluble vitamins tuaj yeem siv yam tsis muaj kev phiv vim tias qhov nyiaj ntau dhau yog yooj yim tawm ntawm lub cev. Txawm li cas los xij, yog tias koj noj ntau tshaj 500 mg ntawm niacin ib hnub, kab mob siab tuaj yeem tsim kho. Niacin tseem tuaj yeem ua rau nws nyuaj tswj ntshav qab zib hauv ntshav qab zib hauv ntshav qab zib, ntxiv rau nce uric acid ntau ntau, uas yuav ua rau exacerbate ntau dua. Ib qho ntxiv, ntau dua niacin tsub kom pais plab acid tawm thiab ua rau cov ntshav qis. Txawm li cas los xij, daim ntawv ntawm niacin hu ua inositol hexaniacinate feem ntau tsis tsim cov teebmeem no.

Kev noj tshuaj ntau kawg ntawm pyridoxine tuaj yeem ua rau daim siab ua paug lossis mob rau cov hlab ntsws puas.

Kev noj tshuaj ntau ntawm cov vitamin B2 tuaj yeem ua rau tshem tawm cov zis, qhov no yog qhov tsis zoo thiab tsis ua mob rau lub cev.

Feem ntau, cov vitamins B tsis muaj tshuaj lom thiab tsis muaj kev mob tshwm sim thaum lub hnub xav tau ntau dua. Txawm li cas los xij, tag nrho cov kev npaj tshuaj vitamin yuav tsum tau ua nrog ceev faj thiab tus kws kho mob koom nrog yuav tsum tau sab laj txog kev sib deev thiab sib cuam tshuam nrog lwm cov tshuaj.

Cov ntaub ntawv peev txheej

Vitamin B-Complex. Michigan Cov Tshuaj. University of Michigan,
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Kev txiav txim siab ntawm cov ntsiab lus biotin ntawm cov khoom noj xaiv siv cov HPLC / avidin sib khi yog qhov tseeb thiab tsis yooj yim. CG Staggs, WM Sealey thiab lwm yam. DOI: 10.1016 / j.jfca.2003.09.015
Koom haum kho mob hauv teb chaws. Chaw Ua Haujlwm Kev Noj Kev Haus. Asmeskas Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv & Tib Neeg,
Nutri-Cov Tseeb. Nkag Siab Cov vitamins & Ntau,
Vitamin B complex. Encyclopedia.com,
Cov Khoom Kawm B6, B7, B9, B12. Cov vitamins hauv cov lus tsa suab,
Hom Vitamin B,
JL Jain, Sunjay Jain, Nitin Jain. Cov Qauv Nyiaj Txiag ntawm Biochemistry. Tshooj 34. Dej-soluble vitamins. pp 988 - 1024. S. Chand & Company Ltd. Ram Nagar, New Del - 110 055. 2005.
Hais txog,
Kev Txheeb Xyuas Vitamin thiab Mineral: Kev Sib Raug Zoo Ntawm Cov Khoom Noj Tseem Ceeb. Dr Deanna Minich,
Kev siv cov vitamins B nyob rau hauv txoj kev kho mob ntawm cov mob syndromes. OA Shavlovskaya. Doi: 10.17116 / jnevro201711791118-123
GN Uzhegov. Ua cov encyclopedia ntawm thawj pab. OLMA Media Pab Pawg. Moscow, 2006.
Denholm J. Aspy, Natasha A. Madden, Paul Delfabbro. Cov Teeb Meem ntawm Vitamin B6 (Pyridoxine) thiab B ua Txoj Kev Npaj ntawm Kev Npau Suav thiab Pw Tsaug Zog. DOI: 10.1177 / 0031512518770326
Heather M Stieglitz, Nichole Korpi-Steiner, Brooke Katzman, Jennifer E Mersereau, Maya Styner. Xav tias sim Testosterone-Ua Tumor hauv Cov Neeg Mob Noj Biotin Tshuaj. Phau ntawv Journal cov Endocrine Society, 2018; DOI: 10.1210 / js.2018-00069.
David JA Jenkins, J. David Spence, thiab lwm tus. Cov vitamins thiab tshuaj ntxiv rau CVD Kev Tiv Thaiv thiab Kho. Phau ntawv Journal ntawm Asmeskas College ntawm Cardiology, 2018; DOI: 10.1016 / j.jacc.2018.04.020
"Vim li cas Koj Tus Tsiaj lub Plawv, Hlwb Hlwb thiab Hlwb Hlav Yuav Tsum Xav Tau cov vitamins B, Tsis Muaj Teeb Meem Dab Tsi Noj Koj Khoom Noj",
B-VITAMINS, cov
Vitamin B complex. KEV TSHUAJ TIV THAIV. Phau ntawv qhia txog Britannica,
Sau cov vitamins. Harvard Kev Noj Qab Haus Huv Kev Tshaj Tawm. Tsev Kawm Ntawv Kho Mob Harvard,

Reprint cov khoom siv

Txwv tsis pub siv cov ntaub ntawv yam tsis muaj peb kev sau ntawv tso cai ua ntej yog txwv.

Cov cai tswj kev nyab xeeb

Hauv paug tswj tsis muaj feem xyuam rau kev sim siv cov ntawv qhia, tswv yim lossis zaub mov noj, thiab tseem tsis tau lees tias cov ntaub ntawv sau tseg yuav pab lossis ua phem rau koj tus kheej. Ua tib zoo thiab ib txwm tham nrog kws kho mob tsim nyog!

Vitamin B (pawg)