Labarai - Menene ikon bitamin B1 da B12 don kaifi na tunani?

I. Gabatarwa

Vitamin B1 da B12 Fice don kaifi na kwakwalwa2

A cikin duniyar da sauri ta yau mai sauri, kwakwalwarmu koyaushe ana bamai da su koyaushe tare da bayani da ayyuka. Don ci gaba, muna buƙatar duk ƙwaƙwalwar ƙwaƙwalwar da za mu iya samu. Shigar bitamins b1 daB12, abinci mai gina jiki guda biyu masu mahimmanci waɗanda ke taka rawar gani wajen tallafawa fahimi aiki. Sau da yawa watsi, waɗannan abubuwan bitamin suna aiki a matsayin coenzymes a yawancin halayen biochemical a cikin kwakwalwa, samar da makamashi, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin, da samuwar Myelin.

II. Fahimtar da bukatun abinci na kwakwalwa

Jikinmu, kodayake kawai asusun lissafi na kusan 2% na nauyin jikin mu, yana cinye adadin ƙarfinmu. Don aiki da kyau, kwakwalwa tana buƙatar haɓaka wadataccen abinci mai gina jiki, gami da bitamin. Bitamin B1 da B12 suna da mahimmanci musamman yayin da suke wasa muhimmin aiki a cikin metabolism da kuma aikin jijiya.

Mabuan abinci mai gina jiki don lafiyar kwakwalwa

Bitamin:

Vitamin B1 (Thiamine): Kamar yadda aka ambata, Thiamine yana da mahimmanci don canza carbohydrates a glucose, wanda shine tushen makamashi na farko don kwakwalwa. Hakanan yana goyan bayan tsarin haɗin neurotransmiters, waɗanda suke da mahimmanci don ƙa'idar yanayi da aikin fahimi.
Vitamin B12 (Cozalamin):B12 yana da mahimmanci don DNA Sonnesis da samuwar sel jini, wanda ke jigilar oxygen a cikin kwakwalwa. Isarancin wadatar oxygen yana da mahimmanci ga aikin kwakwalwa mafi kyau. Rashin karancin a B12 na iya haifar da rikice-rikice na neurnogical da rashin daidaituwa.

Omega-3 mai kitse:

Waɗannan mahimman mai mahimmanci suna da mahimmanci don kiyaye tsarin da aikin ƙwayoyin kwakwalwa. Omega-3s, musamman Dha (DOCOSAXaenoic acid), suna da alaƙa ga samuwar membranes na neuronal kuma ku taka rawar gani, wanda shine ikon kwakwalwa don sake tsara kansa.

Antioxidants:

Abubuwan gina jiki kamar bitamin C da e, da kuma flavonoids da aka samo a cikin 'ya'yan itatuwa da kayan marmari, taimaka kare kwakwalwa daga matsanancin damuwa. Rashin daidaituwa na oxide na iya haifar da lalacewar neuronal kuma yana da alaƙa da cututtukan da ake bitaGoelenges.

Ma'adanai:

Magnesium:Wannan ma'adinan ya shiga cikin halayen biochemical 300 a cikin jiki, gami da wadanda suke daidaita aikin jijiya da samar da makamashi. Har ila yau, yana taka rawa a cikin Dandalin SynThity, wanda yake da mahimmanci don koyo da ƙwaƙwalwa.
Zinc:Zuc yana da mahimmanci ga sakin neurotransmitter kuma yana da hannu a cikin tsari na watsawar Syptptic. Hakanan yana goyan bayan fahimi da tsarin yanayi.

Amino acid:

Amino acid, shinge na ginin sunadarai, suna da mahimmanci ga syntharis na neurotransmiters. Misali, Tryptophan abu ne mai tsari zuwa Serotonin, neurotransmer wanda ke daidaita yanayi, wanda ke da alaƙa da dopamine, wanda ke da alaƙa da takaice.

Tasirin abinci akan aikin kwakwalwa

Abincin abinci mai kyau a cikin waɗannan abubuwan gina jiki na iya tasiri mafi muhimmanci ga yin tunani, kwanciyar hankali na zamani, da lafiyar kwakwalwa gabaɗaya. Abincin abinci kamar abincin Rum, wanda ya nanata hatsi iri ɗaya, 'ya'yan itatuwa, kayan lambu mai ƙoshin lafiya, sun kasance masu alaƙa da ingantattun cututtukan da ke tattare da su.

Ƙarshe

Fahimtar bukatun abinci na kwakwalwar kwakwalwa yana da mahimmanci don kula da lafiyar lafiyar da gaba ɗaya. Ta hanyar tabbatar da samar da wadataccen abinci mai gina jiki, ciki har da bitamin B1 da B12, tare da kitse-3, da amino acid da amino acid da amino acid da amino acid da amino acid da kuma amino acid na kwakwalwa da inganta kiwon lafiya na dogon lokaci. Abunda abinci mai gina jiki shine mataki mai mahimmanci don haɓaka aikin kwakwalwa da hana ƙi yarda da hankali yayin da muke tsufa.

III. Ikon bitamin B1

Vitamin B1, wanda kuma aka sani da Thiamine, bitamin mai narkewa ne mai ruwa mai narkewa wanda ke taka rawar gani a cikin metabolism na makamashi. Yana da mahimmanci don canjin carbohydrates cikin glucose, wanda ke aiki azaman tushen kuzarin firam ɗin kwakwalwar kwakwalwa. Wannan tsari yana da mahimmanci saboda ƙwaƙwalwa ya dogara da shi sosai akan glucose don mai da ake amfani da shi, gami da tafiyar matakai, tsari, samarwa da ƙwaƙwalwar ajiya, da aiki na ƙwaƙwalwa gaba ɗaya.

Samar da makamashi da hankali
Lokacin da matakan bitamin B1 bai isa ba, kwakwalwar ta iya fuskantar raguwa a cikin samar da makamashi. Wannan na iya haifar da kewayon alamu, gami da gajiya, rudani, rudani, da tamani mara kyau. Rashin karancin na zamani na iya haifar da ƙarin batutuwa masu rauni, kamar su Werancke-Korsakoff Syndrome, yanayin sau da yawa ana ganinsu a cikin mutane tare da dogaro, asarar barasa, da kuma daidaita matsalolin.

Haka kuma, bitamin B1 yana cikin tsarin syntharis, musamman acetylcholine. Acetylcholine yana da mahimmanci ga ƙwaƙwalwar ajiya da koyo, da rashi na iya aiwatar da ayyukan da hankali. Ta hanyar tallafawa samarwa na neurotransmeter, bitamin B1 yana taimakawa wajen kula da aikin kwakwalwa da haɓaka yanayin tunani.

IV. Mahimmancin bitamin B12

Vitamin B12, ko Cozalamin, hadaddun bitamin wanda yake da mahimmanci ga ayyuka da na jiki da yawa, musamman a cikin kwakwalwa da tsarin juyayi. Yana taka muhimmiyar rawa a cikin samar da sel jini, wanda ke jigilar oxygen a cikin jiki, gami da kwakwalwa. Isassun wadatar oxygen yana da mahimmanci don kula da aikin fahimta da rashin lafiyar kwakwalwa gabaɗaya.

Myelin kira da kiwon lafiya na neurological
Daya daga cikin mafi mahimmancin ayyuka na bitamin B12 shine shigarwarsa a cikin tsarin Myelin, abu mai kitse wanda ke rufe zargers na jijiya. Myelin yana da mahimmanci don ingantaccen isar da jijiya ta jijiya, yana ba da izinin tattaunawa tsakanin neurons. Rashin rashi a bitamin B12 na iya haifar da demyelation, wanda ya haifar da alamun neurological kamar asarar ƙwaƙwalwar ajiya, rudani, daidaituwa, har ma da ma'anar.
Bincike ya nuna cewa ƙananan matakan bitamin B12 suna da alaƙa da haɗarin rashin daidaituwa na rashin fahimta, yana nuna mahimmancin haɗarinsa wajen rayar da lafiyar kwakwalwa yayin da muke tsufa.

V. Tasirin Synergistic na bitamins B1 da B12

Yayin da bitamin B1 da B12 suna da mahimmanci don lafiyar kwakwalwar kwakwalwa, suna aiki da ma'ana don tallafawa aikin fahimta mafi kyau. Misali, Vitamin B12 ana buƙatar tuban canjin Homocyteine zuwa methonine, tsari wanda ya wajaba bitamin B1. An danganta matakan Homocyteine na matakan haɗarin ƙididdigar rashin fahimta da cututtukan cututtukan zuciya. Ta hanyar aiki a cikin Tandem, waɗannan bitamin suna taimakawa wajen tsara matakan homocysteine, ta hakan ne ke tallafa da lafiyar kwakwalwa da rage haɗarin yanayin neurdoGelenegative.

Tushen asalin halitta na b1 da B12
Samun bitamin B1 da B12 Daga dukan abinci ana fi son su don ingantaccen lokacin sha da fa'idodin kiwon lafiya.

Tushen Vitamin B1: Mai kyau kan tushen shuka sun hada da:
Dukkanin hatsi (launin ruwan kasa, oats, sha'ir, sha'ir)
Lentumes (lentils, wake baki, Peas)
Kwayoyi da tsaba (tsaba sunflower, macadamia kwayoyi)
Abinci mai karfi

Masanajiya bitamin B12: An sami wannan bitamin da farko a samfuran dabbobi, kamar:
Nama (naman sa, naman alade, ɗan rago)
Kaji (kaza, turkey)
Kifi (Salmon, Tuna, Sardes)
Qwai da kayayyakin kiwo (madara, cuku, yogurt)
Ga masu cin ganyayyaki, suna samun isasshen bitamin B12 na iya zama mafi ƙalubale, kamar yadda hanyoyin da ke ginawa suna da iyaka. Abincin abinci (kamar miliyoyin manya da hatsi) da kari na iya zama dole don saduwa da bukatun yau da kullun.

Karin bayani tare da bitamin B1 da B12
Ga mutane waɗanda ba za su iya haɗuwa da bitamin B1 da B12 na buƙata ta hanyar abinci kaɗai, ƙarin ƙarin zaɓi na iya zama zaɓi mai amfani. Lokacin zabar ƙarin ƙari, yana da mahimmanci don neman samfuran ingantattun samfuran da suke da 'yanci daga ƙari da yawa da yawa.
Tattaunawa tare da ƙwararren lafiya kafin fara kowane sabon ƙarin yana da mahimmanci, musamman ga waɗanda ke da mahimmancin yanayin kiwon lafiya ko waɗanda suke ɗaukar wasu magunguna. Mai ba da lafiya na iya taimakawa wajen ƙayyade ɓangaren da ya dace kuma tabbatar da cewa karin ƙarin aiki lafiya.

Vi. Ƙarshe

Vitamin B1 da B12 suna da mahimmanci abubuwan gina jiki waɗanda ke taka muhimmiyar rawa wajen tallafawa lafiyar kwakwalwa. Ta hanyar tabbatar da isasshen matakan waɗannan bitamin, zaku iya inganta hankali game da hankali, inganta ƙwaƙwalwar fahimta, da haɓaka kyautatawa gaba ɗaya. Yayinda abinci mai lafiya zai iya samar da yawancin abubuwan gina kwakwalwarka, ƙarin ƙarin damar zama dole ga wasu mutane.

A matsayin babbar ƙwararre a cikin shuka ya fitar da masana'antu, Na yi shawarar da yawa daɗaɗa kan waɗannan bitamin a cikin ayyukan yau da kullun. Ka tuna, kwakwalwa mai kwakwalwa shine kwakwalwa mai farin ciki. Yana ciyar da hankalinku tare da abubuwan gina jiki yana buƙatar haɓaka, kuma fifikon lafiyar da kuka so don makoma mai haske.