Iindaba - Yintoni Amandla eVithamini B1 kunye ne-B12 yokuKhala kwengqondo?

I. Intshayelelo

ivithamin b1 kunye ne-B12 IZONGEZELA EKUBULULENI KWENGQONDO2

Kwihlabathi lanamhlanje elikhawulezayo, ubuchopho bethu buhlala bugcwele ulwazi kunye nemisebenzi. Ukuze siqhubeke, sidinga yonke imida yengqondo esinokuyifumana. Faka iivithamini B1 kunyeB12, izondlo ezimbini ezibalulekileyo ezidlala indima ebalulekileyo ekuxhaseni umsebenzi wokuqonda. Ihlala ingahoywa, ezi vithamini zisebenza njenge-coenzymes kwiimpendulo ezininzi ze-biochemical ngaphakathi kwengqondo, ziphembelela ngokuthe ngqo i-neurotransmitter synthesis, imveliso yamandla, kunye nokwakheka kwe-myelin.

II. Ukuqonda IiMfuno Zokutya Zobuchopho

Ubuchopho bethu, nangona bubalelwa kuphela malunga ne-2% yobunzima bomzimba wethu, busebenzisa isixa esingalinganiyo samandla ethu. Ukuze isebenze ngokugqibeleleyo, ingqondo ifuna unikezelo oluzinzileyo lwezondlo, kuquka iivithamini. IiVithamini B1 kunye ne-B12 zibaluleke kakhulu njengoko zidlala indima ebalulekileyo kwi-metabolism yamandla kunye nokusebenza kwemithambo-luvo.

Izondlo eziphambili kwiMpilo yeBrain

IiVithamini:

IVithamini B1 (Thiamine): Njengoko kukhankanyiwe, i-thiamine ibalulekile ekuguquleni iicarbohydrates zibe yiglucose, eyona mthombo wamandla wengqondo. Ikwaxhasa ukudityaniswa kwee-neurotransmitters, ezibalulekileyo kulawulo lwesimo kunye nokusebenza kwengqondo.
IVithamini B12 (iCobalamin):I-B12 ibalulekile kwi-DNA synthesis kunye nokwakheka kweeseli ezibomvu zegazi, ezihambisa ioksijini ebuchotsheni. Ukubonelela ngeoksijini okwaneleyo kubalulekile ekusebenzeni ngokupheleleyo kwengqondo. Ukunqongophala kwe-B12 kunokukhokelela ekuphazamisekeni kwe-neurological kunye nokuncipha kwengqondo.

I-Omega-3 Fatty Acids:

La mafutha ayimfuneko abalulekile ekugcineni ukwakheka kunye nokusebenza kweeseli zengqondo. I-Omega-3s, ngakumbi i-DHA (i-docosahexaenoic acid), ibalulekile ekuyilweni kweenwebu ze-neuronal kwaye idlala indima kwi-neuroplasticity, amandla engqondo ukuziqhelanisa nokuzilungisa kwakhona.

Ii-Antioxidants:

Izondlo ezifana ne-vitamin C kunye ne-E, kunye ne-flavonoids efumaneka kwiziqhamo kunye nemifuno, inceda ukukhusela ingqondo kuxinzelelo lwe-oxidative. Uxinzelelo lwe-oxidative lunokukhokelela kumonakalo we-neuronal kwaye ludibene nezifo ze-neurodeergenerative.

Izimbiwa:

I-Magnesium:Le minerali ibandakanyeka kwi-300 ye-biochemical reactions emzimbeni, kubandakanywa nezo zilawula ukusebenza kwe-nerve kunye nokuveliswa kwamandla. Ikwadlala indima kwi-synaptic plasticity, eyimfuneko ekufundeni nasekukhumbuleni.
IZinc:I-Zinc ibalulekile ekukhululweni kwe-neurotransmitter kwaye ibandakanyeka kulawulo lwe-synaptic transmission. Ikwaxhasa umsebenzi wokuqonda kunye nokulawula imo.

IiAmino Acids:

Ii-amino acids, iibhloko zokwakha zeeprotheni, ziyimfuneko kwi-synthesis ye-neurotransmitters. Ngokomzekelo, i-tryptophan isandulela se-serotonin, i-neurotransmitter elawula isimo sengqondo, ngelixa i-tyrosine isandulela kwi-dopamine, ebandakanyekayo kwinkuthazo kunye nomvuzo.

Impembelelo yoKutya kuMsebenzi weNgqondo

Ukutya okunokulinganisela okutyebileyo kwezi zondlo kunokuchaphazela kakhulu ukusebenza kwengqondo, ukuzinza kweemvakalelo, kunye nempilo yonke yengqondo. Ukutya okunjengokutya kweMeditera, okugxininisa ukutya okuziinkozo, iziqhamo, imifuno, amafutha anempilo, kunye neeprotheni eziphilileyo, ziye zadibaniswa nokusebenza kwengqondo engcono kunye nomngcipheko ophantsi wezifo ze-neurodeergenerative.

Ukuqukumbela

Ukuqonda iimfuno zezondlo zobuchopho kubalulekile ekugcineni impilo yengqondo kunye nokuba sempilweni jikelele. Ngokuqinisekisa unikezelo oluzinzileyo lwezondlo ezibalulekileyo, kubandakanywa iivithamini B1 kunye ne-B12, kunye ne-omega-3 fatty acids, i-antioxidants, iiminerali, kunye ne-amino acids, sinokuxhasa imisebenzi enzima yengqondo kunye nokukhuthaza impilo yexesha elide. Ukubeka phambili ukutya okutyebileyo ngezondlo linyathelo elikhokelela ekuphuculeni ukusebenza kwengqondo kunye nokuthintela ukwehla kwengqondo njengoko sikhula.

III. Amandla eVithamini B1

I-Vitamin B1, ekwabizwa ngokuba yi-thiamine, yivithamin enyibilikayo emanzini edlala indima ebalulekileyo kumetabolism yamandla omzimba. Kubalulekile ukuguqulwa kweecarbohydrates zibe yiglucose, esebenza njengowona mthombo wamandla wengqondo. Le nkqubo ibalulekile kuba ingqondo ithembele kakhulu kwi-glucose ukuba ifuthe imisebenzi yayo, kuquka iinkqubo zokucinga, ukubunjwa kwememori, kunye nokusebenza kwengqondo jikelele.

Ukuveliswa kwamandla kunye nomsebenzi wokuqonda
Xa amanqanaba e-vitamin B1 engonelanga, ingqondo inokufumana ukwehla kwimveliso yamandla. Oku kunokukhokelela kuluhlu lweempawu, kuquka ukudinwa, ukudideka, ukucaphuka, kunye nokungagxininisi kakuhle. Ukunqongophala okungapheliyo kunokukhokelela kwimiba yemithambo-luvo eqatha ngakumbi, njenge-Wernicke-Korsakoff syndrome, imeko edla ngokubonwa kubantu abaxhomekeke etywaleni, ebonakala ngokubhideka, ukulahlekelwa yinkumbulo, kunye neengxaki zokulungelelanisa.

Ngaphezu koko, i-vitamin B1 ibandakanyeka kwi-synthesis ye-neurotransmitters, ngakumbi i-acetylcholine. I-acetylcholine ibalulekile kwinkumbulo nokufunda, kwaye ukunqongophala kwayo kunokuphazamisa imisebenzi yengqondo. Ngokuxhasa ukuveliswa kwe-neurotransmitter, ivithamin B1 inceda ukugcina ukusebenza kakuhle kwengqondo kunye nokuphucula ukucaca kwengqondo.

IV. Ukubaluleka kweVithamin B12

I-Vitamin B12, okanye i-cobalamin, yivithamini eyinkimbinkimbi ebalulekileyo kwimisebenzi emininzi yomzimba, ngakumbi kwingqondo kunye nenkqubo ye-nervous. Inendima ebalulekileyo ekuvelisweni kweeseli ezibomvu zegazi, ezihambisa ioksijini kuwo wonke umzimba, kuquka nasengqondweni. Ukubonelela ngeoksijini okwaneleyo kubalulekile ekugcineni ukusebenza kwengqondo kunye nempilo yonke yengqondo.

I-Myelin Synthesis kunye neMpilo yeNeurological
Omnye weyona misebenzi ibalulekileyo ye-vitamin B12 kukubandakanyeka kwayo kwi-synthesis ye-myelin, into enamafutha ekhusela i-nerve fibers. I-Myelin iyimfuneko ekuhanjisweni ngokufanelekileyo kweempembelelo ze-nerve, evumela unxibelelwano olukhawulezayo phakathi kwe-neurons. Ukunqongophala kwevithamin B12 kunokukhokelela ekuphelelweni kwengqondo, okukhokelela kwiimpawu ze-neurological ezifana nokulahlekelwa kwememori, ukudideka, ukuphazamiseka, kunye nokugula kwengqondo.
Uphando luye lwabonisa ukuba amanqanaba aphantsi e-vitamin B12 anxulumene nomngcipheko okhulayo wokuhla kwengqondo kunye nezifo ze-neurodeergenerative, ezibonisa ukubaluleka kwayo ekugcineni impilo yengqondo njengoko sikhula.

V. Iimpembelelo ze-Synergistic zeVithamini B1 kunye ne-B12

Ngelixa zombini iivithamin B1 kunye ne-B12 zibalulekile kwimpilo yengqondo, zisebenza kunye nge-synergistically ukuxhasa ukusebenza kwengqondo. Ngokomzekelo, i-vitamin B12 iyadingeka ukuze kuguqulwe i-homocysteine kwi-methionine, inkqubo ekwafuna i-vitamin B1. Amanqanaba aphakamileyo e-homocysteine aye adibaniswa nomngcipheko okhulayo wokuhla kwengqondo kunye nezifo zenhliziyo. Ngokusebenza ngokudibeneyo, ezi vithamini zinceda ukulawula amanqanaba e-homocysteine, ngaloo ndlela zixhasa impilo yengqondo kunye nokunciphisa umngcipheko weemeko ze-neurodeergenerative.

Imithombo yendalo yeeVithamini B1 kunye ne-B12
Ukufumana iivithamini B1 kunye ne-B12 ekutyeni okupheleleyo kuhlala kukhethwa ukuze kufunxeke ngokupheleleyo kunye neenzuzo zempilo.

Imithombo yeVithamini B1: Imithombo egqwesileyo esekwe kwizityalo ibandakanya:
Iinkozo ezipheleleyo (irayisi emdaka, oats, ibhali)
Iimbotyi (iilentile, iimbotyi ezimnyama, iiertyisi)
Amandongomane kunye nembewu (imbewu kajongilanga, i-macadamia nuts)
Iisiriyeli eziqinisiweyo

Imithombo yeVithamini B12: Le vithamini ifumaneka ikakhulu kwiimveliso zezilwanyana, ezinje:
Inyama (inyama yenkomo, ihagu, imvana)
Inkukhu (inkukhu, i-turkey)
Intlanzi (i-salmon, ityhuna, isardadi)
Amaqanda kunye neemveliso zobisi (ubisi, itshizi, iyogathi)
Kubantu abatya imifuno kunye nemifuno, ukufumana i-vitamin B12 eyaneleyo kunokuba ngumngeni ngakumbi, njengoko imithombo yezityalo ilinganiselwe. Ukutya okuqinisiweyo (okufana nobisi olusekelwe kwizityalo kunye neecereals) kunye nezongezelelo kunokuba yimfuneko ukuhlangabezana neemfuno zemihla ngemihla.

Ukongezwa ngeeVithamini B1 kunye neB12
Kubantu abanokuthi bangahlangabezani neemfuno zabo ze-vitamin B1 kunye ne-B12 ngokutya kuphela, ukongezwa kunokuba lukhetho oluluncedo. Xa ukhetha isongezelelo, kubalulekile ukujonga iimveliso ezikumgangatho ophezulu ezingenazo izongezo ezingeyomfuneko kunye nezihluzi.
Ukubonisana nengcali yezempilo ngaphambi kokuba uqalise nasiphi na isongezelelo esitsha kubalulekile, ngakumbi kwabo baneemeko zempilo eziphantsi okanye abo bathatha amanye amayeza. Umboneleli wezempilo unokunceda ukumisela idosi efanelekileyo kwaye uqinisekise ukuba ukuxhaswa kukhuselekile kwaye kusebenza.

VI. Ukuqukumbela

IiVithamini B1 kunye ne-B12 zizondlo ezibalulekileyo ezidlala indima ebalulekileyo ekuxhaseni impilo yengqondo. Ngokuqinisekisa amanqanaba aneleyo ezi vithamini, unokuphucula ukusebenza kwengqondo, ukuphucula imemori, kunye nokunyusa impilo yonke. Nangona ukutya okunempilo kunokubonelela ngezondlo ezininzi zobuchopho bakho, ukongezwa kunokuba yimfuneko kwabanye abantu.

Njengengcali ekhokelayo kwishishini lokutsalwa kwezityalo, ndincoma ngentliziyo yam yonke ukuba udibanise la mavithamini kwindlela yakho yemihla ngemihla. Khumbula, ingqondo esempilweni yingqondo eyonwabileyo. Yondla ingqondo yakho ngezondlo ezizidingayo ukuze ikhule, kwaye ubeke phambili impilo yakho yengqondo ngekamva eliqaqambileyo.