Litaba - Matla a Vithamine B1 le B12 ke Efe Bakeng sa ho Ntlafala Kelellong?

I. Selelekela

vithamine B1 le B12 LITLHOKOMELISO HO SEBELE KELELONG2

Lefatšeng la kajeno le potlakileng, likelello tsa rona li lula li tlala boitsebiso le mesebetsi. Ho tsoela pele, re hloka matla ohle a kelello ao re ka a fumanang. Kenya livithamine B1 leB12, limatlafatsi tse peli tsa bohlokoa tse bapalang karolo ea bohlokoa ho ts'ehetsa ts'ebetso ea kelello. Hangata ha li hlokomolohuoe, livithamini tsena li sebetsa e le li-coenzymes karabelong ea lik'hemik'hale tse ngata bokong, tse susumetsang ka kotloloho motsoako oa li-neurotransmitter, tlhahiso ea matla le sebopeho sa myelin.

II. Ho Utloisisa Litlhoko Tsa Phepo Tsa Boko

Boko ba rona, le hoja bo nka karolo ea 2 lekholong feela ea boima ba 'mele ea rona, bo ja matla a rona a mangata haholo. Hore boko bo sebetse hantle, bo hloka phepelo e tsitsitseng ea limatlafatsi, ho akarelletsa le livithamine. Livithamini B1 le B12 li bohlokoa haholo kaha li bapala karolo ea bohlokoa ho metabolism ea matla le tšebetso ea methapo.

Limatlafatsi Tsa Bohlokoa Bakeng sa Bophelo bo Botle ba Boko

Livithamini:

Vithamine B1 (Thiamine): Joalokaha ho boletsoe, thiamine e bohlokoa bakeng sa ho fetola lik'habohaedreite hore e be tsoekere, e leng mohloli o ka sehloohong oa matla bokong. E boetse e ts'ehetsa ho qaptjoa ha li-neurotransmitters, tse bohlokoa bakeng sa taolo ea maikutlo le ts'ebetso ea kelello.
Vithamine B12 (Cobalamin):B12 ke ea bohlokoa bakeng sa motsoako oa DNA le ho thehoa ha lisele tse khubelu tsa mali, tse tsamaisang oksijene bokong. Phepelo e lekaneng ea oksijene e bohlokoa bakeng sa tšebetso e nepahetseng ea boko. Khaello ea B12 e ka lebisa ho mathata a methapo le ho fokotseha ha kelello.

Omega-3 Fatty Acids:

Mafura ana a bohlokoa a bohlokoa bakeng sa ho boloka sebōpeho le tšebetso ea lisele tsa boko. Omega-3s, haholo-holo DHA (docosahexaenoic acid), li bohlokoa ho thehoeng ha lera la methapo 'me li na le karolo ho neuroplasticity, e leng bokhoni ba boko ba ho ikamahanya le maemo le ho itlhophisa bocha.

Li-Antioxidants:

Limatlafatsi tse kang livithamini C le E, hammoho le li-flavonoids tse fumanoang litholoana le meroho, li thusa ho sireletsa boko khatellong ea oxidative. Khatello ea oxidative e ka baka tšenyo ea methapo ea kutlo mme e amahanngoa le mafu a neurodegenerative.

Liminerale:

Magnesium:Minerale ena e kenyelelitsoe liketsong tse fetang 300 tsa biochemical 'meleng, ho kenyelletsa le tse laolang ts'ebetso ea methapo le tlhahiso ea matla. E boetse e phetha karolo ea synaptic plasticity, e leng ea bohlokoa bakeng sa ho ithuta le ho hopola.
Zinki:Zinc e bohlokoa bakeng sa tokollo ea li-neurotransmitter mme e ameha taolong ea phetiso ea synaptic. E boetse e ts'ehetsa ts'ebetso ea kelello le taolo ea maikutlo.

Li-amino Acids:

Li-amino acid, li-block tsa liprotheine, li bohlokoa bakeng sa ho kopanya li-neurotransmitters. Ka mohlala, tryptophan ke selelekela sa serotonin, neurotransmitter e laolang maikutlo, ha tyrosine e le selelekela sa dopamine, e amehang ho susumelletseng le ho putsa.

Kameho ea Lijo Tse Amanang le Mosebetsi oa Boko

Lijo tse leka-lekaneng tse nang le limatlafatsi tsena li ka ama haholo ts'ebetso ea kelello, botsitso ba maikutlo, le bophelo bo botle ba boko ka kakaretso. Lijo tse kang lijo tsa Mediterranean, tse totobatsang lijo-thollo, litholoana, meroho, mafura a phetseng hantle le liprotheine tse fokolang, li 'nile tsa amahanngoa le ts'ebetso e ntlafetseng ea kelello le kotsi e fokolang ea mafu a neurodegenerative.

Qetello

Ho utloisisa litlhoko tsa phepo ea boko ho bohlokoa bakeng sa ho boloka bophelo bo botle ba kelello le bophelo bo botle ka kakaretso. Ka ho netefatsa phepelo e tsitsitseng ea limatlafatsi tsa bohlokoa, ho kenyelletsa le vithamine B1 le B12, hammoho le omega-3 fatty acids, antioxidants, minerals, le amino acid, re ka tšehetsa mesebetsi e rarahaneng ea boko le ho khothalletsa bophelo bo botle ba nako e telele. Ho etelletsa pele lijo tse nang le limatlafatsi tse ngata ke mohato o matla oa ho ntlafatsa ts'ebetso ea boko le ho thibela ho fokotseha ha kelello ha re ntse re tsofala.

III. Matla a vithamine B1

Vithamine B1, eo hape e tsejoang e le thiamine, ke vithamine e qhibilihang ka metsing e bapalang karolo ea bohlokoa metabolism ea matla 'meleng. E bohlokoa bakeng sa ho fetola lik'habohaedreite hore e be glucose, e sebetsang e le mohloli o ka sehloohong oa matla bokong. Ts'ebetso ena e bohlokoa hobane boko bo itšetlehile haholo ka tsoekere ho matlafatsa mesebetsi ea bona, ho kenyelletsa le mekhoa ea ho nahana, ho theha mohopolo, le ts'ebetso ea kelello ka kakaretso.

Tlhahiso ea Matla le Mosebetsi oa Kelello
Ha maemo a vithamine B1 a sa lekana, boko bo ka ba le ho fokotseha ha tlhahiso ea matla. Sena se ka lebisa matšoao a mangata, a kenyelletsang mokhathala, pherekano, ho teneha le ho se tsepamise maikutlo hantle. Khaello ea nako e telele e ka fella ka mathata a tebileng a methapo ea kutlo, joalo ka lefu la Wernicke-Korsakoff, e leng boemo boo hangata bo bonoang ho batho ba lemaletseng joala, bo khetholloang ka pherekano, ho lahleheloa ke mohopolo le mathata a ho hokahanya.

Ho feta moo, vithamine B1 e ameha ho qaleng ha li-neurotransmitters, haholo-holo acetylcholine. Acetylcholine e bohlokoa bakeng sa ho hopola le ho ithuta, 'me khaello ea eona e ka senya mesebetsi ea kelello. Ka ho ts'ehetsa tlhahiso ea li-neurotransmitter, vithamine B1 e thusa ho boloka ts'ebetso e nepahetseng ea boko le ho ntlafatsa ho hlaka kelellong.

IV. Bohlokoa ba Vithamine B12

Vithamine B12, kapa cobalamin, ke vithamine e rarahaneng e bohlokoa bakeng sa mesebetsi e mengata ea 'mele, haholo bokong le tsamaiso ea methapo. E phetha karolo ea bohlokoa tlhahisong ea lisele tse khubelu tsa mali, tse tsamaisang oksijene ho pholletsa le 'mele, ho akarelletsa le bokong. Phepelo e lekaneng ea oksijene e bohlokoa bakeng sa ho boloka tšebetso ea kelello le bophelo bo botle ba boko ka kakaretso.

Myelin Synthesis le Neurological Health
E 'ngoe ea mesebetsi ea bohlokoa ka ho fetisisa ea vithamine B12 ke ho kenya letsoho ha ho etsoa myelin, ntho e mafura e thibelang methapo ea kutlo. Myelin e bohlokoa bakeng sa phetiso e nepahetseng ea methapo ea kutlo, e lumellang puisano e potlakileng lipakeng tsa methapo ea kutlo. Khaello ea vithamine B12 e ka lebisa ho demyelination, e leng se bakang matšoao a methapo a kang ho lahleheloa ke mohopolo, pherekano, bohatsu, esita le 'dementia'.
Lipatlisiso li bontšitse hore maemo a tlaase a vithamine B12 a amahanngoa le kotsi e eketsehileng ea ho fokotseha ha kelello le mafu a neurodegenerative, e totobatsang bohlokoa ba eona ho boloka bophelo bo botle ba boko ha re ntse re tsofala.

V. Liphello tsa Synergistic tsa Vithamine B1 le B12

Le ha vithamine B1 le B12 ka bobeli li le bohlokoa bakeng sa bophelo bo botle ba boko, li sebetsa 'moho ka kopanelo ho ts'ehetsa ts'ebetso e nepahetseng ea kelello. Mohlala, vithamine B12 ea hlokahala bakeng sa phetoho ea homocysteine ho methionine, ts'ebetso e boetse e hloka vithamine B1. Maemo a phahameng a homocysteine a amahanngoa le kotsi e eketsehileng ea ho fokotseha ha kelello le mafu a pelo. Ka ho sebetsa ka tandem, livithamini tsena li thusa ho laola maemo a homocysteine, ka hona ho ts'ehetsa bophelo bo botle ba boko le ho fokotsa kotsi ea maemo a neurodegenerative.

Mehloli ea Tlhaho ea Vithamine B1 le B12
Ho fumana livithamini B1 le B12 lijong tse felletseng hangata ho ratoa bakeng sa ho monya hantle le melemo ea bophelo bo botle.

Mehloli ea Vithamine B1: Mehloli e metle e thehiloeng ho semela e kenyelletsa:
Lijo-thollo (raese e sootho, oats, harese)
Legumes (lentile, linaoa tse ntšo, lierekisi)
Linate le lipeo (lipeo tsa soneblomo, linate tsa macadamia)
Lijo-thollo tse matlafalitsoeng

Mehloli ea Vithamine B12: Vithamine ena e fumanoa haholo lihlahisoa tsa liphoofolo, tse kang:
Nama (nama ea khomo, ea kolobe, ea konyana)
likhoho (khoho, turkey)
Litlhapi (salmon, tuna, sardine)
Mahe le lihlahisoa tsa lebese (lebese, chisi, yogurt)
Bakeng sa batho ba jang meroho le limela, ho fumana vithamine B12 e lekaneng ho ka ba thata haholo, kaha mehloli ea limela e lekanyelitsoe. Lijo tse matlafalitsoeng (joalo ka lebese la limela le lijo-thollo) le li-supplement li ka hlokahala ho fihlela litlhoko tsa letsatsi le letsatsi.

Ho kenyelletsa livithamini B1 le B12
Bakeng sa batho ba ka 'nang ba se ke ba finyella litlhoko tsa bona tsa vithamine B1 le B12 ka lijo feela, tlatsetso e ka ba khetho e molemo. Ha u khetha tlatsetso, ho bohlokoa ho sheba lihlahisoa tsa boleng bo holimo tse se nang li-additives le li-filler tse sa hlokahaleng.
Ho buisana le setsebi sa tlhokomelo ea bophelo pele u qala tlatsetso efe kapa efe e ncha ho bohlokoa, haholo ho ba nang le maemo a bophelo bo botle kapa ba noang meriana e meng. Mofani oa tlhokomelo ea bophelo a ka thusa ho fumana tekanyo e nepahetseng le ho netefatsa hore tlatsetso e bolokehile ebile e sebetsa.

VI. Qetello

Livithamini B1 le B12 ke limatlafatsi tsa bohlokoa tse bapalang karolo ea bohlokoa ho ts'ehetsa bophelo bo botle ba boko. Ka ho netefatsa maemo a lekaneng a livithamine tsena, o ka ntlafatsa ts'ebetso ea kelello, oa ntlafatsa mohopolo, 'me oa matlafatsa bophelo bo botle ka kakaretso. Le hoja phepo e nepahetseng e ka fana ka limatlafatsi tse ngata tseo boko ba hao bo li hlokang, tlatsetso e ka 'na ea hlokahala ho batho ba bang.

Joaloka setsebi se ka sehloohong sa indasteri ea lihlahisoa tsa limela, ke khothaletsa ka pelo eohle ho kenyelletsa livithamine tsena kemisong ea hau ea letsatsi le letsatsi. Hopola, boko bo phetseng hantle ke boko bo thabileng. Fepa kelello ea hau ka limatlafatsi tseo e li hlokang hore li atlehe, 'me u etelletse bophelo ba hau ba kelello pele bakeng sa bokamoso bo khanyang.