Kune hutano hwehuropi uye hutano hwepfungwa, heino chinyorwa ichi

Kune hutano hwehuropi uye hutano hwepfungwa, heino chinyorwa ichi

Dr. Uma Naidoo, chiremba wepfungwa, nyanzvi yezvokudya, nyanzvi yeuropi uye nhengo yevadzidzisi paHarvard Medical School, akarondedzera boka rezvokudya zvinodyiwa kuti uchengetedze kudya kwakakwana, kuve nechokwadi chokuti muviri unowana mavhitamini ose akakodzera, kunyanya nokuti anokosha kudzivirira. kuderera kwekuziva.

Akataura kuti zvakapiwa kuti njodzi yechirwere chetsinga inowedzera sezvatinokura, imwe yemibvunzo inowanzobvunzwa ndeyokuti: "Ndeipi iyo vitamini yakanakisisa yekudzivirira huropi hwedu kubva pakukwegura?"

Mune chinyorwa cheCNBC, Nadeau anonyora, "Imwe neimwe yemakrobiomes edu akafanana nechigunwe chechigunwe, saka chirongwa chekudya chinoshanda chakagadzirirwa kune zvinodiwa nemunhu wega wega." Asi panguva imwecheteyo, akasarudza mavhitamini eB sechinhu chekutanga kuchengetedza huropi hudiki uye hune hutano.

Mabhenefiti eB mavhitaminzi kuhuropi

Akacherechedza kuti chidzidzo chakaitwa neWayne State University School of Medicine chakawana kuti kuora mwoyo, kuora mwoyo, uye kukanganisa kwepfungwa zvinowanzobatanidzwa nekushaya mavhitamini B.

"Kushaikwa kweVitamin B12 sechikonzero chematambudziko ekuziva kunowanikwa zvakanyanya kupfuura zvatinofunga, kunyanya pakati pevakuru vakwegura vanogara vari voga uye vasingadyi zvakanaka," akadaro chiremba wepfungwa uye munyori wekudzidza, Rajapraphakaran Rajarithenam.

Akatsanangura kuti kune 8 akasiyana mavhitamini eB, rimwe nerimwe riine hutano hwekutanga mabhenefiti:

1. Wedzera simba rako

Vitamin B1, kana thiamine, yakakosha pakuita basa rekutanga remasero edu uye metabolism yezvinovaka muviri zvesimba.

Uropi ndeimwe yenhengo dzinoshanda zvakanyanya mumuviri wako, zvinoreva kuti inoda rutsigiro rwethiamine kudzivirira kushomeka kunogona kutungamira kumatambudziko etsinga mune ramangwana.

2. Kubviswa kwemishonga

Vitamin B2, kana riboflavin, inoshanda se cofactor yema enzymes mumasero edu anoita zvakakosha kuita, senge muviri neuropi.

Iyo inobatsirawo nekukura kwesero, kugadzira simba, uye kuparara kwemafuta uye exogenous zvinhu zvakaita semishonga.

3. Deredza kuzvimba

Vitamin B3, kana niacin, inoshanda neanopfuura 400 enzymes kugadzira zvinhu zvakaita secholesterol nemafuta anodiwa mukati memuviri, kushandura simba kune ese mitezo yedu. Niacin zvakare ndeye antioxidant, iyo inobatsira kuderedza kuzvimba kwakanyanya.

4. Tsigira hutano hwako hwose hwehuropi

Vitamin B5, kana kuti pantothenic acid, inodiwa kugadzira musanganiswa wemamorekuru unonzi coenzyme A, unobatsira maenzayemu emuviri kuvaka nekupwanya maasidhi emafuta kuti awane simba.

Inobatsirawo masero edu kugadzira mapuroteni anotakura acyl, ayo anobatsira kugadzira lipids yakakosha. Uropi hunonyanya kugadzirwa nemafuta, saka pantothenic acid ndeimwe yemavhitaminzi akakosha mukutsigira hutano hwehuropi.

5. Rwisa zvirwere

Vitamin B6, kana pyridoxine, inocherechedzwa nebasa rayo mukudzivirira zvirwere nekuti mazinga akakwana evhitamini iyi ane chekuita nenjodzi yakadzikira yehuwandu hwegomarara.

Pamusoro pezvo, pyridoxine inobatsira nemaitiro mazhinji emakemikari mumuviri anotsigira immune immune uye hutano hwehuropi.

6. Kubatsira masero kutaurirana zviri nani

Vitamin B7, inozivikanwa sebiotin, inogadzirisa masaini emasero ekukurumidza uye kunoshanda kutaurirana mumuviri wese. Muhuropi, zvakakosha kuendesa masaini masaini kuburikidza neurotransmitters.

7. Chengeta chiyero chako

Vhitamini B9, kana folic acid, iwedzere yakakurumbira uye vhitamini yakakosha kutsigira huropi hune hutano nehurongwa hwetsinga, uye inotungamira kune hutano hwepfungwa.

Imwe bhenefiti ndeyekuti inobatsira kukurudzira cellular detoxification.

8. Batsira mwoyo wako

Vitamin B12, kana cobalamin, yakakosha pakuumbwa kwemasero matsvuku eropa uye DNA, uye nekutsigira kukura nekushanda kwetsinga.

B12 inotsigirawo kuparara kwehomocysteine, puroteni inogona kukanganisa utano hwemwoyo uye inotungamirira ku dementia paunowedzera uremu.

Zvikafu zvakanakisa zvine Vitamin B

Naidoo, munyori webhuku rinotengesa zvakanyanya Uhu Ndihwo Uropi Hwako paChikafu: An Idispensable Guide kune Zvinoshamisa Zvokudya Zvinorwisa Kuora Mwoyo, Kuzvidya Mwoyo, PTSD, OCD, ADHD, uye nezvimwe, inokurudzira kuvimba nechikafu cheboka iri revhithamini. Nekudaro, akacherekedza kuti kudya kwedu hakuna kukwana, saka panogona kunge paine zviitiko apo zvekuwedzera zvinogona kubatsira, asi zvakakosha kuti uongororwe uye kubvunza chiremba wako kutanga.

Akataura kuti mavhitamini eB ari pakati pemavhitamini ari nyore kupinda mukudya kwako nekuti zvikafu zvakapfuma mumhando imwe yevhitamini B kazhinji zvine akawanda, kana asiri ese.

Hezvino zvikafu zvitanhatu zvakapfuma muvhitamini B zvaunogona kudya zuva nezuva:

1. Zai rimwe rine chikamu chetatu chehuwandu hwezuva nezuva hunokurudzirwa hwevhitamini B7, asi inewo zvishoma zvemamwe mavhithamini akawanda eB.

2. Yogurt yakakwirira mu vitamin B2 uye vitamin B12, pamwe chete neprobiotics yakasikwa, iyo inotsigira ura uye hutano hwepfungwa.

3. Malegumes akaita sebhinzi nhema, pizi nenyemba anobatsira kusimudzira hunhu hwako uye hutano hwepfungwa. Iyo zvakare yakanaka kwazvo sosi yevhitamini B9, uye ine mashoma evhitamini B1, vhitamini B2, vhitamini B3, vhitamini B5 uye vhitamini B6.

4. Salmon inowanzopfuma mune zvose mavhitamini B, kunyanya vhitamini B2, vhitamini B3, vhitamini B6 uye vhitamini B12.

5. Mbeu dzesunflower ndeimwe yemiti yakanaka kwazvo yevhitamini B5. Iwe unogona kuwana 20% yeinokurudzirwa kukosha kwezuva nezuva kwevhitamini iyi kubva pane imwechete yembeu.

6. Mashizha ane mashizha akaita sepinashi, chard, uye makare ndiwo manyuko makuru evhitamini B9. Ichi ndicho chikafu chakanakisisa chevarwere vanoda kuvandudza mafungiro akaipa.