Pantothenic acid uye biotin

Pantothenic acid (B5) uye biotin (B7) mhando dzemavitamini B. Iwo akasanganiswa nemvura, zvinoreva kuti muviri haugone kuzvichengeta. Kana muviri usingakwanise kushandisa vhitamini rose, iyo yakawandisa mari inosiya muviri kuburikidza neweti.Muviri unochengetedza diki diki reaya mavitamini. Ivo vanofanirwa kutorwa nguva nenguva kuchengetedza dura.

Pantothenic acid uye biotin inodiwa pakukura. Vanobatsira muviri kuputsa uye kushandisa chikafu. Izvi zvinonzi metabolism. Ivo vaviri anodikanwa mukugadzira mafuta acids.

Pantothenic acid inoitawo basa mukugadzirwa kwehomoni uye cholesterol. Iyo zvakare inoshandiswa mukushandurwa kwepyruvate.

Zvinenge zvese zvirimwa-uye zvekudya-zvine chikafu zvine pantothenic acid muhuwandu hwakasiyana, asi kugadzirwa kwechikafu kunogona kukonzera kurasikirwa kukuru.

Pantothenic acid inowanikwa mune zvekudya izvo zviwanikwa zvakanaka zveB mavitamini, kusanganisira zvinotevera:

• Mapuroteni emhuka
• Avocado
• Broccoli, kare, uye mimwe miriwo mumhuri yekabichi
• Mazai
• Mbesa nenzungu
• Mukaka
• Howa
• Nyama yemuviri
• Nyuchi
• Muchena uye mbatatisi
• Zviyo zvese-zviyo
• Mbiriso

Biotin inowanikwa mune zvekudya izvo zvakanaka zviwanikwa zveB mavitamini, kusanganisira:

• Zviyo
• Chokoreti
• Yai yolk
• Mbesa
• Mukaka
• Nuts
• Nyama yemuviri (chiropa, itsvo)
• Nyama yenguruve
• Mbiriso

Kushaikwa kwepantothenic acid hakuwanzoitika, asi kunogona kukonzera kurira mumakumbo (paresthesia). Kushaikwa kwebiotin kunogona kutungamira mukurwadziwa kwemhasuru, dermatitis, kana glossitis (kuzvimba kwerurimi). Zviratidzo zvekushomeka kwebiotin zvinosanganisira kuputika kweganda, kurasikirwa kwebvudzi, uye zvipikiri zvinopwanyika.

Makuru madosi epatothenic acid haakonzere zviratidzo, kunze kwe (zvimwe) manyoka. Iko hakuna kunozivikanwa kune chepfu zviratidzo kubva ku biotin.

REFERENCE ZVINONYANYA

Zvinotarisirwa zve pantothenic acid uye biotin, pamwe nezvimwe zvinovaka muviri, zvinopihwa muDietary Reference Intakes (DRIs) yakagadzirwa neFood and Nutrition Board kuInstitute of Medicine. DRI izwi rekuti seti yereferenzi inotorwa iyo inoshandiswa kuronga nekuongorora kudya kwevakavaka kwevanhu vane hutano. Aya maitiro, ayo anosiyana nezera uye bonde, anosanganisira:

• Yakakurudzirwa Dietary Allowance (RDA): avhareji zuva rega rega rekunwa iro rinokwana kusangana nezvinodiwa zvinovaka muviri zveanenge ese (97% kusvika 98%) vanhu vane hutano.
• Inokwana Intake (AI): yakasimbiswa kana pasina humbowo hwakakwana hwekuvandudza RDA. Iyo yakaiswa padanho iro rinofungidzirwa kuti riite hutano hwakakwana.

Dhijitari Referensi Inotora ye pantothenic acid:

• Zera 0 kusvika kumwedzi mitanhatu: 1.7 * mamirigiramu pazuva (mg / zuva)
• Zera 7 kusvika kumwedzi gumi nemiviri: 1.8 * mg / zuva
• Zera 1 kusvika kumakore matatu: 2 * mg / zuva
• Zera 4 kusvika pamakore masere: 3 * mg / zuva
• Zera 9 kusvika 13 makore: 4 * mg / zuva
• Zera 14 uye vakuru: 5 * mg / zuva
• 6 mg / zuva panguva yepamuviri
• Lactation: 7 mg / zuva

Kudyiwa Kwakakwana (AI)

Dhijitari Referensi Inotora ye biotin:

• Zera 0 kusvika kumwedzi mitanhatu: 5 * ma micrograms pazuva (mcg / zuva)
• Makore manomwe kusvika gumi nemaviri mwedzi: 6 * mcg / zuva
• Zera 1 kusvika kumakore matatu: 8 * mcg / zuva
• Zera 4 kusvika pamakore masere: 12 * mcg / zuva
• Zera 9 kusvika 13 makore: 20 * mcg / zuva
• Makore gumi nemana kusvika gumi nemasere: 25 * mcg / zuva
• 19 uye vakuru: 30 * mcg / zuva (kusanganisira vakadzi vane pamuviri)
• Lactating vakadzi: 35 * mcg / zuva

Kudyiwa Kwakakwana (AI)

Nzira yakanakisa yekuwana chinodikanwa chezuva nezuva chemavhitamini akakosha kudya chikafu chakaringana chine chikafu chakasiyana.

Mazano akasarudzika anoenderana nezera, bonde, uye zvimwe zvinhu (sekubata). Vakadzi vane pamuviri kana kuyamwisa vanoda mari yakawanda. Kumbira mubatsiri wako wehutano kuti ndeipi mari yakakunakira iwe.

Pantothenic acid; Pantethine; Vitamini B5; Vhitamini B7

Mason JB. Mavhitamini, tsvaga zvicherwa, uye mamwe micronutrients. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 218.

Salwen MJ. Mavhitaminzi uye kuronda zvinhu. Mune: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis uye Management nemaLabhoritari Maitiro. 23rd ed. St Louis, MO: Elsevier; 2017: chitsiko 26.