Pantothenic acid ndi biotin

Pantothenic acid (B5) ndi biotin (B7) ndi mitundu ya mavitamini B. Amasungunuka ndi madzi, zomwe zikutanthauza kuti thupi silingasunge. Ngati thupi silingagwiritse ntchito vitamini yonse, yowonjezera imachoka mthupi kudzera mumkodzo.Thupi limasunga pang'ono mavitamini awa. Amayenera kutengedwa pafupipafupi kuti azisamalira nkhokwe.

Pantothenic acid ndi biotin amafunika kuti akule. Amathandiza kuti thupi liwonongeke ndikugwiritsa ntchito chakudya. Izi zimatchedwa metabolism. Zonsezi ndizofunikira popanga mafuta acids.

Pantothenic acid imathandizanso pakupanga mahomoni ndi cholesterol. Amagwiritsidwanso ntchito potembenuza pyruvate.

Pafupifupi zakudya zonse zam'mimba ndi nyama zimakhala ndi asidi ya pantothenic mosiyanasiyana, ngakhale kukonza chakudya kumatha kuwononga kwambiri.

Pantothenic acid imapezeka mu zakudya zomwe zili ndi mavitamini a B, kuphatikiza izi:

• Mapuloteni anyama
• Peyala
• Broccoli, kale, ndi masamba ena m'banja la kabichi
• Mazira
• Nyemba ndi mphodza
• Mkaka
• Bowa
• Zakudya zanyama
• Nkhuku
• Mbatata zoyera ndi zotsekemera
• Mbewu zonse zambewu
• Yisiti

Biotin imapezeka mu zakudya zomwe zimakhala ndi mavitamini a B, kuphatikiza:

• Mbewu
• Chokoleti
• Dzira yolk
• Nyemba
• Mkaka
• Mtedza
• Zakudya zamagulu (chiwindi, impso)
• Nkhumba
• Yisiti

Kuperewera kwa asidi wa pantothenic ndikosowa kwambiri, koma kumatha kuyambitsa kukondera kumapazi (paresthesia). Kupanda biotin kumatha kubweretsa kupweteka kwa minofu, dermatitis, kapena glossitis (kutupa kwa lilime). Zizindikiro zakusowa kwa biotin zimaphatikizapo zotupa pakhungu, kutayika tsitsi, ndi misomali yolimba.

Mlingo waukulu wa pantothenic acid samayambitsa zizindikilo, kupatula (mwina) kutsegula m'mimba. Palibe zizindikiro zodziwika za poizoni zochokera ku biotin.

ZOKHUDZA ZOLEMBEDWA

Malangizo a pantothenic acid ndi biotin, komanso zakudya zina, amaperekedwa mu Dietary Reference Intakes (DRIs) yopangidwa ndi Food and Nutrition Board ku Institute of Medicine. DRI ndi nthawi yolembera omwe amagwiritsidwa ntchito pokonza ndikuwunika michere ya anthu athanzi. Izi, zomwe zimasiyana zaka komanso kugonana, zimaphatikizapo:

• Ovomerezedwa ndi Dietary Allowance (RDA): kuchuluka kwa chakudya tsiku lililonse chokwanira kukwaniritsa zosowa za anthu pafupifupi onse (97% mpaka 98%).
• Kudya Kwokwanira (AI): kukhazikitsidwa pomwe palibe umboni wokwanira wopanga RDA. Imaikidwa pamlingo womwe umaganiziridwa kuti umapatsa thanzi chakudya chokwanira.

Kulowetsa Zakudya Zakudya za pantothenic acid:

• Zaka 0 mpaka miyezi 6: 1.7 * milligrams patsiku (mg / tsiku)
• Zaka 7 mpaka 12 miyezi: 1.8 * mg / tsiku
• Zaka 1 mpaka 3 zaka: 2 * mg / tsiku
• Zaka 4 mpaka 8 zaka: 3 * mg / tsiku
• Zaka 9 mpaka zaka 13: 4 * mg / tsiku
• Zaka 14 kapena kupitirira: 5 * mg / tsiku
• 6 mg / tsiku pa mimba
• Kutsekemera: 7 mg / tsiku

Kudyetsa Kokwanira (AI)

Kulowetsa Zakudya Zakudya pa biotin:

• Zaka 0 mpaka 6 miyezi: 5 * ma micrograms patsiku (mcg / tsiku)
• Zaka zapakati pa 7 mpaka 12 miyezi: 6 * mcg / tsiku
• Zaka 1 mpaka 3 zaka: 8 * mcg / tsiku
• Zaka 4 mpaka 8 zaka: 12 * mcg / tsiku
• Zaka 9 mpaka zaka 13: 20 * mcg / tsiku
• Zaka 14 mpaka 18 zaka: 25 * mcg / tsiku
• 19 ndi kupitilira apo: 30 * mcg / tsiku (kuphatikiza amayi omwe ali ndi pakati)
• Akazi oyeserera: 35 * mcg / tsiku

Kudyetsa Kokwanira (AI)

Njira yabwino yopezera mavitamini ofunikira tsiku ndi tsiku ndi kudya chakudya chopatsa thanzi chomwe chili ndi zakudya zosiyanasiyana.

Malangizo apadera amatengera zaka, kugonana, ndi zina (monga mimba). Amayi omwe ali ndi pakati kapena akuyamwitsa amafunika ndalama zambiri. Funsani wothandizira zaumoyo kuti ndi ndalama ziti zomwe zingakuthandizeni.

Asidi a Pantothenic; Pantethine; Vitamini B5; Vitamini B7

Mason JB. Mavitamini, kufufuza mchere, ndi micronutrients ena. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 218.

Salwen MJ. Mavitamini ndi kufufuza zinthu. Mu: McPherson RA, Pincus MR, olemba., Eds. Henry's Clinical Diagnosis and Management by Laboratory Methods. Wachitatu. St Louis, MO: Elsevier; 2017: mutu 26.