Zimene Mukuyenera Kudziwa Zokhudza Vitamini B5
Vitamini B5 ndi vitamini nthawi zambiri amatchedwa pantothenic asidi. Mwachibadwa zakudya zambiri, vitamini B5 zimapezekanso mu mawonekedwe owonjezera. Otsutsa amanena kuti kutenga vitamini B5 kumathandiza kumapereka ubwino wathanzi.
Ntchito
Mu mankhwala osagwiritsidwa ntchito, vitamini B5 ndi njira yowonongeka yothetsera thanzi labwino, kuphatikizapo:
- ziphuphu
- uchidakwa
- chifuwa
- nkhawa
- mphumu
- chisamaliro-kusokonezeka kwa matenda
- Matenda a carpal
- conjunctivitis
- kuthamanga
- kudandaula
- mutu
- kusowa tulo
- multiple sclerosis
- osteoarthritis
- nyamakazi ya nyamakazi
- ulcerative colitis
- matenda a yisiti
Kuwonjezera apo, vitamini B5 imapangitsanso kuti chitetezo cha mthupi chitengeke bwino komanso kuyendetsa masewera olimbitsa thupi .
Ubwino
Kafukufuku wokhudzana ndi thanzi la vitamini B5 alibe malire. Mwachitsanzo, pakalipano palibe umboni wa sayansi wotsimikizira kuti vitamini B5 ikhoza kusokoneza ubweya wa tsitsi, kuthandizira kutaya thupi , ndi kutopa kutopa kwa adrenal.
Pano pali kuyang'ana pa zofunikira zina kuchokera ku kafukufuku omwe alipo pa mapindu a umoyo wa vitamini B5 omwe amati ndiwotheka (zolemba kuti maphunziro awiri ali ndi zaka zoposa 15):
1) ziphuphu
Kulephera kwa vitamini B5 kungayambitse chitukuko cha acne, malinga ndi lipoti la 1995 lomwe linafalitsidwa mu Medical Hypotheses . Ngakhale kuti lipotili likunena kuti kudya vitamini B5 kumathandiza kuchiza ziphuphu, pakalipano pali kusowa kwa mayeso a kuchipatala kuyesa kupambana kwa pantothenic acid supplementation pochiza acne.
2) Athletic Performance
Kuchotsa mavitamini omwe ali ndi vitamini B5 sikuwoneka kuti kulimbitsa maseŵera, malinga ndi kafukufuku wochepa wofalitsidwa mu Journal of Applied Physiology mu 2012. Phunziroli, asanu ndi atatu odzipereka opereka mavitamini anatenga malo a placebo kapena supplement okhala ndi 1.5 magalamu a vitamini B5 ndi l-cysteine (amino acid) tsiku lililonse kwa sabata.
Zotsatira za pulogalamuyi zasonyeza kuti zowonjezerekazo sizinapangitse kuti maseŵera a maseŵera awonongeke (monga momwe amayesedwa ndi kuyesera kokwera njinga).
3) Mavuto Otsatira Mazira
Kugwiritsa ntchito mavitamini omwe ali ndi vitamini B5 sangathandize kuthandizira pakhungu pa mankhwala opatsirana pogwiritsira ntchito mankhwala, amasonyeza kafukufuku wofalitsidwa ku Acta Oncologia mu 1996. Pofufuza odwala 86 omwe akudwala radiation, ofufuza anapeza kuti kirimu chopangira asidi sichinali chogwira ntchito kuposa pogwiritsa ntchito mafuta onunkhira pogwiritsa ntchito khungu chifukwa cha mankhwala opatsirana.
Zotsatira Zakudya
Mavitamini a vitamini B5 akuphatikizapo:
- yogurt (1.35 mg pa chikho)
- nkhuku (.98 mg pa ma ola atatu)
- mkaka (.83 mg pa chikho)
- lenti (.63 mg pa 1/2 chikho)
- mazira (.61 mg pa dzira lalikulu)
- broccoli (.48 mg pa 1/2 kapu)
- Mkate wonse wa tirigu (.19 mg pa kagawo)
- nsomba (.18 mg pa 3 ounces)
- cod (.15 mg pa 3 ounces)
Zizindikiro za Kutaya
Vitamini B5 imalephera kwambiri. Ngakhale kuti podziwika pang'ono za zotsatira za thanzi la kusapeza okwanira asidi pantothenic, kusowa kwabwino kumayesedwa kufooka, kusowa tulo, kuperewera ndi kugwedeza m'manja ndi mapazi, ndi kukwiya kwa khungu.
Mlingo
Mtengo wa vitamini B5 womwe umalimbikitsa tsiku ndi tsiku ndi 5 mg kwa anthu oposa zaka 14. Mlingo wa zakudya zambiri zomwe zimadya mavitamini B5 ndi 5 mpaka 10 mg.
Malingana ndi National Institutes of Health, kutenga mavitamini B5 oposa 5 mg tsiku lililonse kungapangitse ngozi za zotsatira monga kutsekula m'mimba.
Kugwiritsa Ntchito Ito la Thanzi
Chifukwa cha kafukufuku wochepa, ndiposachedwa kwambiri kuti ayamikire vitamini B5 zowonjezereka ngati mankhwala aliwonse. Ndifunikanso kudziwa kuti kudziletsa nokha ndi kupewa kapena kuchepetsa kusamalidwa koyenera kungakhale ndi zotsatira zoopsa. Ngati mukuganiza kuti mugwiritse ntchito vitamini B5, onetsetsani kuti mwaonana ndi dokotala wanu poyamba.
> Zotsatira:
> Leung LH. "Kutaya kwa Pantothenic Acid monga Pathogenesis ya Acne Vulgaris." Med Maganizo. 1995 Jun; 44 (6): 490-2.
> Løkkevik E, Skovlund E, Reitan JB, Hannisdal E, Tanum G. "Kuchiza Mankhwala Opangidwa ndi Bepanthen Cream ndi No Cream Pa Radiotherapy - Mchitidwe Wowonongeka Wowonongeka." Acta Oncol. 1996; 35 (8): 1021-6.
> Ma Institutes of Health. "Pantothenic Acid (Vitamini B5)." November 11, 2011.
> BT Wall, Stephens FB, Marimuthu K, Constantin-Teodosiu D, Macdonald IA, Greenhaff PL. "Acute Pantothenic Acid ndi Cysteine Supplementation Sichimakhudza Mitsempha ya Coenzyme, Kusankhidwa kwa Mafuta, kapena Kuchita Zochita Pamoyo Wathanzi." J Appl Physiol. 2012 Jan; 112 (2): 272-8.