Vitamini B5 ndi chiyani
Zamkati
Vitamini B5, yotchedwanso pantothenic acid, imagwira ntchito m'thupi monga kupanga cholesterol, mahomoni ndi ma erythrocyte, omwe ndi maselo omwe amanyamula mpweya wamagazi.
Vitamini uyu amatha kupezeka mu zakudya monga nyama zatsopano, kolifulawa, broccoli, mbewu zonse, mazira ndi mkaka, ndipo kusowa kwake kumatha kuyambitsa zizindikilo monga kutopa, kukhumudwa komanso kukwiya pafupipafupi. Onani mndandanda wathunthu wazakudya zabwino pano.
Chifukwa chake, kudya mavitamini B5 okwanira kumabweretsa izi:
- Tengani mphamvu ndikuwonetsetsa kuti kagayidwe kake kagwiritsidwe bwino;
- Kusunga mahomoni okwanira ndi vitamini D;
- Kuchepetsa kutopa ndi kutopa;
- Limbikitsani kuchira kwa mabala ndi maopaleshoni;
- Kuchepetsa cholesterol chambiri ndi triglycerides;
- Thandizani kuchepetsa zizindikilo za nyamakazi.
Popeza vitamini B5 imapezeka mosavuta mu zakudya zosiyanasiyana, nthawi zambiri anthu onse omwe amadya athanzi amatha kudya michere imeneyi.
Kuchuluka analimbikitsa
Kuchuluka kwa mavitamini B5 omwe amadya amasiyana malinga ndi zaka komanso jenda, monga zikuwonetsedwa pagome lotsatira:
| Zaka | Kuchuluka kwa vitamini B5 patsiku |
| 0 mpaka miyezi 6 | 1.7 mg |
| Miyezi 7 mpaka 12 | 1.8 mg |
| 1 mpaka 3 zaka | 2 mg |
| Zaka 4 mpaka 8 | 3 mg |
| Zaka 9 mpaka 13 | 4 mg |
| Zaka 14 kapena kupitilira apo | 5 mg |
| Amayi apakati | 6 mg |
| Amayi oyamwitsa | 7 mg |
Kawirikawiri, supplementation ndi vitamini B5 imangolimbikitsidwa pokhapokha ngati mukupezeka kuti mulibe vitamini, chifukwa chake onani zisonyezo zakusowa kwa michere imeneyi.
Nkhani Zosavuta
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