Nkhani - Kodi mphamvu ya mavitamini B1 ndi B12 ikufuna chiyani?

I. Mawu

Vitamini B1 ndi B12 zowonjezera pamalingaliro

M'masiku ano okhazikika, ubongo wathu umakhala ndi chidziwitso komanso ntchito. Kuti tisunge, timafunikira m'mphepete mwathunthu titha kupeza. Lowani mavitamini B1 ndipoB12, michere iwiri yofunika yomwe imagwira ntchito yofunika kwambiri pothandizira ntchito ya kuzindikira. Nthawi zambiri amanyalanyazidwa, mavitamini awa amakhala ngati zophatikizana mitundu yambiri ya mabongo, molunjika mwachindunji kupanga synthesitter, kupanga mphamvu, ndi minofu ya myeli.

Ii. Kumvetsetsa zosowa zaubongo

Ubongo wathu, ngakhale amangowerengera pafupifupi 2% ya kulemera kwathu thupi lathu, kuwononga mphamvu zathu zophatikizika. Kugwira bwino ntchito, ubongo umafunikira kupezeka kwa michere, kuphatikiza mavitamini. Mavitamini B1 ndi B12 ndiwofunikira kwambiri pamene amasewera mbali yofunika kwambiri pa mankhwalawa kagayidwe ndi ntchito ya mitsempha.

Michere yofunikira yaubongo

Mavitamini:

Vitamini B1 (Thumine): Monga tanena, thiamine ndikofunikira kuti musinthe chakudya mu shuga, chomwe ndi gwero lalikulu la mphamvu ya ubongo. Zimathandiziranso kusankha kwa ma neurotransmitters, omwe ndi ofunikira pakuwongolera kwamakhalidwe komanso ntchito yothandizana.
Vitamini B12 (cobalamin):B12 ndiyofunikira pakupanga masentimita a DNA ndikupanga maselo ofiira a m'magazi, omwe amayendetsa mpweya wa mpweya ku ubongo. Kupereka kwa mpweya wokwanira ndikofunikira kwambiri kwa ntchito yabwino kwambiri ya ubongo. Kuperewera kwa B12 kumatha kuyambitsa mitsempha komanso kufooka.

Omega-3 Mafuta Acids:

Mafuta ofunikirawa ndiofunika kuti azikhalabe ndi ntchito ya ubongo. Omega-3s, makamaka DHA (Docosahenaenoic acid), ndilofanana ndikupanga neuroplanes ndikupanga gawo lokhazikika, lomwe ndi kuwongolera ubongo.

Ma antioxidants:

Zakudya monga mavitamini C ndi e, komanso flavonoids zopezeka mu zipatso ndi ndiwo zamasamba, zimathandizira kuteteza ubongo wochokera ku kupsinjika kwa oxida. Kupsinjika kwa oxida kumatha kuwononga zowonongeka za neuronial ndipo zimagwirizanitsidwa ndi matenda amitsempha.

Michere:

Magnesium:Mcherewu umakhudzidwa ndi zomwe anthu opitilira 300 amakumana ndi zinthu zopitilira 300 m'thupi, kuphatikizapo omwe amayang'anira mitsempha ndi mphamvu zopanga. Imathandizanso pulasitiki yamagesi, yomwe ndi yofunikira kuti muphunzire ndi kukumbukira.
Zinki:Zinc ndizofunikira kuti mutulutsidwe ndipo imakhudzidwa ndi malamulo ophatikizira. Zimathandiziranso ntchito yothandizana ndi kuvuta.

Amino acids:

Amacino acids, mabulosi omanga a mapuloteni, ndizofunikira pa kaphatikizidwe ka neurotransmitters. Mwachitsanzo, trpppptan ndi cholowa ku serotonin, neurotransmitter yomwe imayang'anira momwe imakhalira, pomwe tyrosine ndi yolowera ku Dopamine, yomwe ikugwira ntchito ndi mphoto.

Zovuta Za Zakudya za Ubongo

Chakudya chokwanira bwino zakudya zomwe zimakhala ndi micherezi zimatha kukhudza magwiridwe antchito, kukhazikika kwamakhalidwe, komanso thanzi lathunthu. Kuperewera monga zakudya za Mediterranean, zomwe zimatsindika Mbewu zonse, zipatso, masamba, mafuta athanzi, komanso mapuloteni am'mimba, alumikizidwa ndi chiopsezo cha matenda amitsempha.

Mapeto

Kuzindikira zofunikira zaubongo ndikofunikira kuti mukhale ndi thanzi labwino komanso kukhala bwino. Pakuwonetsetsa kuti ndi michere yambiri ya anthu, kuphatikiza mavitamini B1 ndi B12, limodzi ndi acids acids, michere, ndi amino acid, titha kuthandiza zovuta za ubongo ndikulimbikitsa thanzi laubongo. Kuyang'ana zakudya zolemera zokhala ndi michere ndi gawo logwira ntchito yolimbikitsira ntchito ubongo komanso kupewa kufooka.

Iii. Mphamvu ya Vitamini B1

Vitamini B1 Ndikofunikira kuti kutembenuka kwa chakudya chamafuta mu shuga, komwe kumafuna mphamvu yayikulu ya ubongo. Njirayi ndi yofunikira chifukwa ubongo umadalira kwambiri shuccose kuti azipanga zochitika zake, kuphatikiza njira zamaganizidwe, kukumbukira kukumbukira, ndi ntchito yonse yanzeru.

Kupanga mphamvu ndi ntchito yanzeru
Ma vitamini a B1 akakhala osakwanira, ubongo ukhoza kukumana ndi mphamvu. Izi zitha kubweretsa zizindikiro zosiyanasiyana, kuphatikiza kutopa, chisokonezo, kukwiya, komanso kusakhazikika kosauka. Kuperewera kwaphokoso kumatha kubweretsa mavuto owopsa a mitsempha, monga dyrjicke-Kontakoff syndrome, nthawi zambiri imawonedwa mwa anthu omwe amadziwika ndi mowa wodalirika, omwe amadziwika ndi chisokonezo, komanso mavuto oyamikira.

Komanso, vitamini B1 imakhudzidwa ndi kapangidwe ka acetylcho ija. Acetylcholine ndikofunikira kukumbukira ndikuphunzira, ndipo kuperewera kwake kumatha kusokoneza ntchito zina. Mwa kuthandiza kupanga ma neurotransmitter, vitamini B1 amathandizira kukhalabe ndi ubongo wabwino komanso umawonjezera kumveka bwino.

Iv. Kufunikira kwa vitamini B12

Vitamini B12, kapena Cubalamin, ndi mavitamini ovuta, makamaka muubongo komanso dongosolo lamanjenje. Imagwira ntchito yofunika kwambiri popanga maselo ofiira am'magazi, omwe amayendetsa mpweya wonse thupi lonse, kuphatikiza ubongo. Kupatsa kwa mpweya woyenera ndikofunikira kuti musunge ntchito yothandiza komanso thanzi lonse.

Synthen synthesis ndi thanzi la mitsempha
Chimodzi mwazinthu zovuta kwambiri za vitamini B12 ndizomwe zimaphatikizidwa ndi kaphatikizidwe wa meelin, mafuta onunkhira omwe amapindika mitsempha. Myelin ndikofunikira kuti gawo lothandiza la mitsempha, kulola kulumikizana mwachangu pakati pa neurons. Kuperewera kwa vitamini B12 kumatha kutsogolera ku chithule, zomwe zimapangitsa mu mitsempha monga kuphedwa, kusokonezeka, ngakhale dementia.
Kafukufuku wasonyeza kuti mavitamini B12 amagwirizana ndi chiopsezo chowonjezereka cha kuchepa kwa dokotala, ndikuwunikira kufunikira kwake kukhalabe thanzi laubongo monga momwe timakhalira.

V. Zotsatira zoyipa za mavitamini B1 ndi B12

Ngakhale onse vitamini B1 ndi B12 ndiofunikira kuti aunitsidwe muubongo, amagwira ntchito limodzi kuti athandizire ntchito yabwino kwambiri. Mwachitsanzo, vitamini B12 amafunikira kuti atembenuke ku homoninesstine ku Methionne, njira yomwe imapangitsanso Vitamini B1. Magawo okwezeka a homocystine adalumikizidwa ndi chiwopsezo chowonjezereka cha kuchepa kwa matenda anzeru ndi matenda amtima. Pogwira ntchito mu tandem, mavitamini awa amathandizira kukhazikitsa milingo ya homocystine, pothandiza pothandiza kwambiri thanzi la ubongo komanso kuchepetsa chiopsezo cha mitsempha.

Magwero achilengedwe a mavitamini B1 ndi B12
Kupeza mavitamini B1 ndi B12 kuchokera ku zakudya zonse nthawi zambiri amakonda kuyamwa ndi mapindu amoyo.

Vitamini B1 magwero: magwero abwino kwambiri obzala mbewu ndi monga:
Mbewu zonse (mpunga wa bulauni, oats, barele)
Nyemba (mphodza, nyemba zakuda, nandolo)
Mtedza ndi mbewu (mbewu za mpendadzuwa, mtedza wa macadamia)
Mbewo Zaukada Zapamwamba

Vitamini B12 ma vitamini: Vitamini uyu amapezeka makamaka pazogulitsa za nyama, monga:
Nyama (ng'ombe, nkhumba, mwanawankhosa)
Nkhuku (nkhuku, Turkey)
Nsomba (Salmon, nsomba, Sardines)
Mazira ndi mkaka (mkaka, tchizi, yogati)
Kwa osewera ndi vegamini, kupeza vitamini yokwanira B12 kumakhala kovuta kwambiri, chifukwa magwero opangidwa ndi mbewu ali ochepa. Zakudya zolimba (monga mikanje yochokera kubzala ndi mbewu) ndi zowonjezera zitha kukhala zofunikira kuti mukwaniritse zofunika tsiku ndi tsiku.

Kuwonjezera ndi mavitamini B1 ndi B12
Kwa anthu omwe sangakhale kukumana ndi vitamini B1 ndi B12 zomwe zimasowa pazakudya zokha zokha, zowonjezera zitha kukhala njira yopindulitsa. Mukamasankha zowonjezera, ndikofunikira kuyang'ana zinthu zapamwamba kwambiri zomwe zili zaulere zosafunikira komanso mafilimu.
Kufunsana ndi katswiri wazachipatala asanayambe kuphatikizira kwatsopano kulikonse ndikofunikira, makamaka kwa iwo omwe ali ndi thanzi kapena omwe amatenga mankhwala ena. Wopatsa thanzi atha kuthandiza kudziwa momwe zoyenera ndi kuwonetsetsa kuti kuwonjezera ndi kotetezeka.

Vi. Mapeto

Mavitamini B1 ndi B12 ndi michere yofunika yomwe imagwira ntchito yofunika kwambiri pothandizira thanzi laubongo. Pakuwonetsetsa mavitamini okwanira, mutha kukulitsa ntchito ya kuzindikira kwamphamvu, kukonza kukumbukira, komanso kukulitsa moyo wabwino. Ngakhale zakudya zopatsa thanzi zimatha kupereka michere yambiri yomwe imathandizira aubongo, zowonjezera zingakhale zofunikira kwa anthu ena.

Monga katswiri wotsogolera mu mbewu amapeza mafakitale, ndimalimbikitsa ndi mtima wonse mavitamini awa muzochita zanu za tsiku ndi tsiku. Kumbukirani, ubongo wathanzi ndi ubongo wosangalala. Tsitsani malingaliro anu ndi michere yomwe imafunikira kuti ikule bwino, ndikuyang'ana thanzi lanu lachinsinsi.