I-Pantothenic acid kunye ne-biotin

I-Pantothenic acid (B5) kunye ne-biotin (B7) ziintlobo zeevithamini ze-B. Ziyanyibilika emanzini, oko kuthetha ukuba umzimba awukwazi ukuzigcina. Ukuba umzimba awukwazi ukusebenzisa i-vitamin yonke, imali eyongezelelweyo ishiya umzimba ngomchamo.Umzimba ugcina uvimba omncinci wale vithamini. Kufuneka zithathwe rhoqo ukugcina uvimba.

I-Pantothenic acid kunye ne-biotin ziyafuneka ekukhuleni. Banceda ukuba umzimba uphuke kwaye basebenzise ukutya. Oku kubizwa ngokuba yimetabolism. Zombini ziyimfuneko ekwenzeni ii-acid ezinamafutha.

I-Pantothenic acid ikwadlala indima kwimveliso yehomoni kunye necholesterol. Isetyenziselwa ukuguqula ipyruvate.

Phantse konke ukutya okusekwe kwizityalo nakwizilwanyana kune-pantothenic acid ngamanani ahlukeneyo, nangona ukulungiswa kokutya kunokubangela ilahleko ebalulekileyo.

I-Pantothenic acid ifumaneka kukutya okuyimithombo elungileyo yeevithamini ze-B, kubandakanya oku kulandelayo:

• Iiproteni zezilwanyana
• Iponyoponyo
• Broccoli, kale, kunye neminye imifuno kusapho lwekhaphetshu
• Amaqanda
• Iimbotyi neelentile
• Ubisi
• Amakhowa
• Inyama yomzimba
• Iinkuku
• Iitapile ezimhlophe kunye neebhatata
• Iinkozo ezipheleleyo
• Igwele

I-Biotin ifumaneka kukutya okuyimithombo elungileyo yeevithamini ze-B, kubandakanya:

• Ukutya okuziinkozo
• Itshokholethi
• Umpakathi weqanda
• Iimbotyi
• Ubisi
• Amantongomane
• Inyama yomzimba (isibindi, izintso)
• Inyama yehagu
• Igwele

Ukunqongophala kwe-asidi ye-pantothenic kunqabile, kodwa kunokubangela ukuziva ubetheka ezinyaweni (paresthesia). Ukungabikho kwe-biotin kunokukhokelela kwintlungu ye-muscle, i-dermatitis, okanye i-glossitis (ukuvuvukala kolwimi). Iimpawu zokunqongophala kwe-biotin zibandakanya irhashalala, ukulahleka kweenwele, kunye nezipikili ezomeleleyo.

Iidosi ezinkulu ze-pantothenic acid azibangeli zimpawu, ngaphandle (kokwenzeka) kurhudo. Akukho zimpawu zinetyhefu zaziwayo zivela kwi-biotin.

UKUFAKWA KWESIKHOKELO

Iingcebiso nge-asidi ye-pantothenic kunye ne-biotin, kunye nezinye izondlo, zibonelelwa kwi-Dietary Reference Intakes (i-DRIs) ephuhliswe yiBhodi yokutya kunye neZondlo kwiZiko lezeMpilo. I-DRI lixesha leseti yokubhekisa esetyenziselwa ukucwangcisa nokuvavanya ukungena kwezondlo kwabantu abasempilweni. Ezi zixabiso, ezahluka ngokweminyaka kunye nesini, zibandakanya:

• Isibonelelo seDiary esicetyiswayo: Umndilili wenqanaba lemihla ngemihla lokutya okwaneleyo ukuhlangabezana neemfuno zezondlo phantse zonke (iipesenti ezingama-97 ukuya kuma-98%) zabantu abasempilweni.
• Ukutya okwaneleyo (AI): esekwe xa kungekho bungqina baneleyo bokuphuhlisa i-RDA. Ibekwe kwinqanaba ekucingelwa ukuba liqinisekisa ukondla okwaneleyo.

Ukungeniswa kwereferensi yokutya kwi-pantothenic acid:

• Ubudala 0 ukuya kwiinyanga ezi-6: 1.7 * milligrams ngemini (mg / ngosuku)
• Ubudala i-7 ukuya kwiinyanga ezili-12: 1.8 * mg / ngosuku
• Ubudala 1 ukuya kwiminyaka emi-3: 2 * mg / ngosuku
• Ubudala be-4 ukuya kwi-8 iminyaka: 3 * mg / ngosuku
• Ubudala i-9 ukuya kwi-13 iminyaka: 4 * mg / ngosuku
• Ubudala 14 nangaphezulu: 5 * mg / ngosuku
• 6 mg / ngosuku ngexesha lokukhulelwa
• Lactation: 7 mg / ngosuku

Ukutya okwaneleyo (AI)

Ukungeniswa kwereferensi yokutya kwi-biotin:

• Ubudala 0 ukuya kwiinyanga ezi-6: 5 * ii-micrograms ngosuku (mcg / ngosuku)
• Ubudala iinyanga ezi-7 ukuya kwezi-12: 6 * mcg / ngosuku
• Ubudala 1 ukuya kwiminyaka emi-3: 8 * mcg / ngosuku
• Ubudala be-4 ukuya kwi-8 iminyaka: 12 * mcg / ngosuku
• Ubudala i-9 ukuya kwi-13 iminyaka: 20 * mcg / ngosuku
• Ubudala beminyaka eli-14 ukuya kweli-18: 25 * mcg / ngosuku
• 19 nangaphezulu: 30 * mcg / usuku (kubandakanya nabasetyhini abakhulelweyo)
• Amabhinqa asebenzayo: 35 * mcg / ngosuku

Ukutya okwaneleyo (AI)

Eyona ndlela yokufumana imfuno yemihla ngemihla yeevithamini eziyimfuneko kukutya ukutya okunesondlo okuqulethe iintlobo ezahlukeneyo zokutya.

Iingcebiso ezithile zixhomekeke kubudala, isini, kunye nezinye izinto (njengokukhulelwa). Abasetyhini abakhulelweyo okanye abancancisayo badinga imali ephezulu. Buza umboneleli wakho wezempilo ukuba leliphi elona xesha lilungele wena.

Pantothenic acid; Iphaneli; Vitamin B5; Vitamin B7

Mason JB. Iivithamini, ukulandelela iiminerali, kunye nezinye izinto ezincinci. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Umhla wama-25. IPhiladelphia, PA: Elsevier Saunders; I-2016: isahluko 218.

USalwen MJ. Iivithamini kunye nokulandela umkhondo. Ku: McPherson RA, Pincus MR, ii-eds. Ukuchongwa kweKlinikhi kaHenry kunye noLawulo ngeendlela zeLebhu. Umhla we-23. ISt Louis, MO: Elsevier; I-2017: isahluko 26.