Iindaba - Lithini amandla eevitham B1 kunye no-B12 ngobukhali bengqondo?

Intshayelelo

I-Vitamin B1 kunye ne-B12 yongeza ibukhali yengqondo2

Kwihlabathi lanamhlanje elikhawulezayo, iingqondo zethu zihlala zibhomboloza ngolwazi kunye nemisebenzi. Ukuqhubeka, kufuneka sonke sengqondo sinokufumana. Ngenisa iiVitamins B1 kwayeB12, izakha-mali ezimbini ezibalulekileyo ezidlala indima ebaluleke kakhulu ekuxhaseni umsebenzi wokuqonda. Ihlala igqitywe, ezi vitham zenza njenge-coenazmes kwi-biochemical ye-biochemical ye-biochemical ngaphakathi kwengqondo, ukuphembelela ngokuthe ngqo i-neurotransmitter synthes, ukuveliswa kwamandla, kunye nokuqulwa kwengqondo.

II. Ukuqonda iimfuno zesondlo sengqondo

Iingqondo zethu, nangona zinika ingxelo malunga ne-2% yobunzima bomzimba wethu, sebenzisa ubungakanani bamandla ethu. Ukusebenzela ngokugqibeleleyo, ingqondo ifuna ukubonelelwa ngezondlo, kubandakanya iivithamini. IiVitamins B1 kunye ne-B12 zibaluleke kakhulu njengoko zidlala indima ebalulekileyo kwimidlalo ye-metabolism kunye ne-nerve.

Izondlo eziphambili zeMpilo yeNgqondo

Iivithamini:

IVitamin B1 (i-thiamine): Njengoko kuchaziwe, i-thiamine ibalulekile ekuguquleni i-carbohydrate kwiglucose, engowona mthombo wamandla ophambili kwingqondo. Ikwaxhasa i-synthesis ye-neurotransmitters, ebaluleke kakhulu kummiselo wemvakalelo kunye nomsebenzi wokuqonda.
I-Vitamin B12 (i-cobhalamin):I-B12 ibalulekile kwi-DNA synthesis kunye nokwenziwa kweeseli ezibomvu zegazi, ezothutho kweoksijini kwingqondo. Ubonelelo lweoksijini olwaneleyo lubalulekile kumsebenzi wengqondo ofanelekileyo. Ukusilela kwi-B12 kungakhokelela ekuphazamiseni kwe-neurological kunye nokwehla kwengqondo.

I-Omega-3 Fatty Acids:

La mafutha aphezulu abalulekile ekugcineni ubume kunye nomsebenzi weeseli zobuchopho. I-Omega-3s, ngakumbi i-DHI (DOCOSAHAEXAIC Acid), ibalulekile ekuqulunqweni kwe-membrane ye-neuronal kwaye idlale indima kwi-neuroplastity, eyenzekayo yengqondo yokuziqhelanisa nokuzilungelelanisa.

I-Antioxidants:

Izondlo ezinjengeevithamini C kunye ne-e, kunye ne-flavonoids ezifumaneka kwiziqhamo kunye nemifuno, nceda ukukhusela ingqondo kuxinzelelo lwe-oxidage. Uxinzelelo lwe-oxidage lunokukhokelela kumonakalo we-neraminal kwaye inxulunyaniswa nezifo ze-neurodegenegenelitionation.

Iiminerali:

I-magnesiyo:Le mineral ibandakanyeka kwi-300 yokuphendula kwi-biochemical biochemicals emzimbeni, kubandakanya nezo zilawula umsebenzi nemveliso yamandla. Ikwadlala indima kwi-synaptic pristinaty, ebaluleke kakhulu ekufundeni nememori.
Zinc:I-Zinc ibaluleke kakhulu ekukhutshweni kwe-neurotransterter kwaye ibandakanyeka kumgaqo wothungelwano lwe-Synaptic. Ikwaxhasa ukusebenza kwengqondo kunye nommiselo wemvakalelo.

Amino Acids:

I-Amino Acids, iibhloko zokwakha zeeproteni, zibalulekile kwi-synthesmitters ye-neurotransmitters. Umzekelo, i-tryptophan ingumphambili kwi-serotonin, i-neurotransmitter elawula imeko, ngelixa i-tyrosine ingumphambili weDogamine, obandakanyekayo kwinkuthazo nomvuzo.

Impembelelo yokutya kwingqondo

Ukutya okutyelweyo okulinganayo kwezi zesondlo kunokwenza ifuthe ngokusebenza kwengqondo, uzinzo lwemood, kunye nempilo yobuchopho. Ukutya okunjengokudla kweMeditera, egxininisa impahla yonke, iziqhamo, imifuno, amafutha asempilweni, kunye neeproteni eziqinisekileyo, zidibene nomsebenzi ongcono wokuqonda kunye nesifo se-neurodegenege.

Ukuqukumbela

Ukuqonda iimfuno zesondlo sengqondo kubalulekile ekugcineni impilo yokuqonda kunye nentlalontle iyonke. Ngokuqinisekisa ukuba izakhono ezikhoyo zezondlo, kubandakanya iVitamins B1 kunye ne-B12, i-AITOXCIDS, ii-Antioxidants, iiMinerali, sinokuxhasa imisebenzi yengqondo kwaye sikhuthaza impilo yexesha elide. Ukubeka phambili ukutya okutyebileyo kwesondlo linyathelo eliqinisekileyo lokuphucula ukusebenza kwengqondo kunye nokuthintela ukwehla kwengqondo njengoko siliguga.

III. Amandla eVitamin B1

I-Vitamin B1, ekwabizwa ngokuba ngu-thiamine, ivithamini enyibilikayo emanzini edlala indima ebaluleke kakhulu kwi-metabolism yamandla. Kubalulekile ukuguqulwa kwecarbohydrate kwiglucose, esebenza njengomthombo wamandla otyhakala. Le nkqubo ibalulekile kuba ingqondo ixhomekeke kakhulu kwiglucose yokuphelisa imisebenzi yayo, kubandakanya iinkqubo zengcinga, ukwenziwa kwengqondo, kunye nomsebenzi wokuqonda ukuqonda ngokupheleleyo.

Ukuveliswa kwamandla kunye nokusebenza kwengqondo
Xa amanqanaba eVitamin B1 ayonelanga, ingqondo inokufumana ukwehla kwemveliso yamandla. Oku kunokukhokelela kuluhlu lweempawu, kubandakanya nokudinwa, ukudideka, ukungalingani, kunye nokuxinezeleka okugwenxa. Ukunqongophala okungapheliyo kunokukhokelela kwimiba eqatha ye-neurocking, efana ne-Irrnicke-Kordoff i-syndrome, imeko ihlala ibonwa ngabantu abanokutyhileka, kubonakaliswa kukulahleka, kunye neengxaki zokulungelelanisa, kunye neengxaki zokulungelelanisa, kunye neengxaki zokulungelelanisa, kunye neengxaki zokulungelelanisa.

Ngapha koko, ivithamin B1 ibandakanyeka kwi-synthes ye-neurotransmitters, ngakumbi i-acetycholine. I-Acetylcholine ibaluleke kakhulu kwimemori kunye nokufunda, kwaye ukusilela kwayo kunokuchaphazela imisebenzi yokuqonda. Ngokuxhasa imveliso ye-neurotransmitter, ivithamin B1 inceda ukugcina umsebenzi wengqondo ofanelekileyo kwaye uphucula ngokucacileyo ingcaciso yengqondo.

Iv. Ukubaluleka kweVitamin B12

I-Vitamin B12, okanye i-cobhamin, yivithamini enzima ebaluleke kakhulu kwimisebenzi emininzi yomzimba, ngakumbi kwinkqubo yengqondo kunye ne-nervous system. Idlala indima ephambili ekuvelisweni kweeseli ezibomvu zegazi, ethutha ioksijini emzimbeni wonke, kubandakanya nengqondo. Ukubonelelwa okwaneleyo kweoksijini kubalulekile ekugcineni ukusebenza kwengqondo kunye nempilo yobuchopho.

I-Mylin Synthesis kunye neMpilo yeNeurological
Omnye wemisebenzi ebaluleke kakhulu yeVitamin B12 kukuzibandakanya kwayo kwi-Synthesin ye-MEEELIN, impahla enamafutha efake i-fibers ye-nerve. I-Mylin ibalulekile ekudluliseleni okusebenzayo kwe-nerve, ivumela unxibelelwano olukhawulezileyo phakathi kwee-neurons. Ukunqongophala kwiVitamin B12 kungakhokelela ekuthinteleni, okukhokelela kwiimpawu ze-neurological njengokulahleka kwenkumbulo, ukudideka, ukungakhathali, kunye nesifo sengqondo esixhalabisayo, nangesifo sengqondo esixhalabisayo, kunye nesifo sengqondo esixhalabisayo, kunye nesifo sengqondo esixhalabisayo, kunye nesifo sengqondo esixhalabisayo, kunye nesifo sengqondo esixhalabisayo, kunye nesifo sengqondo esixhalabisayo, kunye nesifo sengqondo esixhalabisayo.
Uphando lubonakalisile ukuba amanqanaba asezantsi evithamin B12 anxulunyaniswa nomngcipheko owonyukayo wokwehla kwengqondo kunye nezifo ze-neurodegenegenelitionation, ebalaselisa ukubaluleka kwayo ekugcineni impilo yengqondo njengoko sineminyaka yobudala.

V

Ngelixa zombini iivithamin B1 kunye ne-B12 zibalulekile kwimpilo yengqondo, ziyasebenza kunye ngohlobo lokuxhasa ukusebenza kakuhle. Umzekelo, ivithamin B12 ifunwa kuguqulo lweHomocysteline eMethion B1 B1. Amanqanaba e-homocyseysteysteytene adityaniswe kumngcipheko onyukayo wokuhla kwengqondo kunye nezifo zentliziyo. Ngokusebenza kwi-tandem, ezi vithamini zinceda ukulawula amanqanaba eHomocyseysteysteysteysteysteysteysteysteystey, ngaloo ndlela ixhasa impilo yengqondo kunye nokunciphisa umngcipheko weemeko ze-neurodegenegenelity.

Imithombo yendalo yeevithamini B1 kunye ne-B12
Ukufumana iiVitamins B1 kunye ne-B12 ekuphumeni ngokukhuselekileyo zihlala zikhethelwa ngokufuduka kunye nezibonelelo zempilo.

Imithombo yeVitamin B1: Imithombo esekwe kwizityalo iquka:
I-green iphela (irayisi emdaka, i-oats, irhasi)
I-Intames (iilensi, iimbotyi ezimnyama, i-peas)
Amantongomane kunye nembewu (imbewu yejongilanga, iMacadamia Puts)
Iinkozo ezinqatyisiweyo

I-Vitamin B12 imithombo: le vithamin ifumaneka kwiimveliso zezilwanyana, ezinje:
Inyama (inyama yenyama yenyama, imvana)
Inkukhu (inkukhu, i-turkey)
Intlanzi (Salmon, i-tuna, i-sardine)
Amaqanda kunye neemveliso zobisi (ubisi, itshizi, i-yogart)
Kwimifuno kunye neeVegans, ukufumana iVitamin B12 yeVitamin B1212 inokuba ngumngeni ngakumbi, njengoko imithombo esekwe kwizityalo ilinganiselwe. Ukutya okuqinelweyo (ezinjengezilwanyana ezisekwe kwizityalo kunye neenkozo) kunye nezinto ezongeziweyo kunokuba yimfuneko ukuba ihlangabezane neemfuno zemihla ngemihla.

Isongezelelo ngeevithamini B1 kunye ne-B12
Kubantu abathile abangayi kuqulunqwa iVitomin B1 ye-B1 kunye ne-B12 yeemfuno zokutya kuphela, okongezelelwa kunokuba luncedo oluyingenelo. Xa ukhetha ukongeza, kubalulekile ukukhangela iimveliso ezisemgangathweni eziphezulu ezingenazo ukongezwa kwezibalo ezingeyomfuneko kunye neefilitha.
Ukubonisana nengcali yezempilo ngaphambi kokuqala nayiphi na eyongezelelweyo eyongeziweyo kubalulekile, ngakumbi kwabo baneemeko zempilo okanye abo bathatha amanye amayeza. Umboneleli wokhathalelo lwempilo unokunceda ekumiseleni umthamo ofanelekileyo kwaye aqinisekise ukuba ukongeza kukhuselekile kwaye kuyasebenza.

VI. Ukuqukumbela

IiVitamins B1 kunye ne-B12 zizondlo ezinezakhandlela ezibalulekileyo ekuxhaseni impilo yobuchopho. Ngokuqinisekisa amanqanaba aneleyo ezi vithamini, unokuphucula ukusebenza kwengqondo, ukuphucula inkumbulo, kunye nokukhulisa impilo-ntle iyonke. Ngelixa ukutya okusempilweni kunokubonelela uninzi lwezondlo ezifunwa yingqondo, ukungenisa kunokuba yimfuneko kwabanye abantu.

Njengengcali ephambili kwisityalo esikhuphayo ishishini, ndicebisa ngentliziyo iphela ukubandakanya ezi vithamini kwimisebenzi yakho yemihla ngemihla. Khumbula, ubuchopho obusempilweni yingqondo eyonwabileyo. Ingqondo yakho isondlo ngezakha-mzimba kufuneka iphumelele, kwaye ibeka phambili impilo yakho yengqondo kwikamva eliqaqambileyo.