XOV XWM - Dab tsi yog lub zog ntawm cov vitamins B1 thiab B12 rau lub hlwb?

I. Kev qhia lus

Vitamin B1 thiab B12 ntxiv rau kev siv zog rau lub hlwb2

Nyob rau hauv lub ntiaj teb niaj hnub no-paced, peb lub hlwb tau tas li tawg nrog cov ntaub ntawv thiab cov haujlwm. Txhawm rau kom sawv, peb xav tau txhua tus ntawm lub hlwb peb tuaj yeem tau txais. Sau cov vitamins B1 thiabB12, ob qhov tseem ceeb ntawm cov zaub mov noj uas ua lub luag haujlwm tseem ceeb hauv kev txhawb nqa kev ua haujlwm. Feem ntau saib xyuas, cov vitamins ua zoo li coenzhymes nyob rau ntau cov kev tiv thaiv ntawm lub hlwb, ncaj qha tej khoom siv hlwb, thiab kev tsim hluav taws xob.

Ii. Nkag siab txog Lub Hlwb Kev Xav Tau Kev Noj Qab Haus Huv

Peb lub hlwb, txawm hais tias tsuas yog muaj npe rau kwv yees li ntawm 2% ntawm peb lub cev hnyav, haus ib qho kev tsis sib xws ntawm peb lub zog. Txhawm rau ua haujlwm zoo, lub hlwb yuav tsum muaj cov khoom noj kom khov kho, suav nrog cov vitamins. Cov vitamins B1 thiab B12 yog ib qho tseem ceeb tshwj xeeb yog qhov lawv ua lub luag haujlwm tseem ceeb hauv kev metabolism thiab txoj kev ua haujlwm.

Cov as -pans tseem ceeb rau lub hlwb noj qab haus huv

Cov vitamins:

Vitamin B1 (Thiamine): Raws li tau hais txog, thiamine yog qhov tseem ceeb rau kev hloov cov kab mob carbohydrates rau hauv cov piam thaj, uas yog thawj lub zog rau lub hlwb. Nws kuj txhawb cov synthesis ntawm neurotransmitters, uas yog qhov tseem ceeb rau kev tswj hwm kev ua haujlwm thiab kev txawj ntse.
Vitamin B12 (Cobalamin):B12 yog qhov tseem ceeb rau DNA synthesis thiab kev tsim cov qe ntshav liab, uas thauj mus rau lub hlwb. Txaus pab cov pa oxygen txaus yog qhov tseem ceeb rau kev ua haujlwm lub hlwb zoo. Ib qho tsis txaus ntseeg hauv B12 tuaj yeem ua rau muaj kev tsis txaus ntseeg ntawm kev tsis txaus ntseeg thiab kev txawj xav.

Omega-3 fatty acids:

Cov rog no tseem ceeb yog qhov tseem ceeb rau kev tswj cov qauv thiab kev ua haujlwm ntawm cov hlwb hlwb. Omega-3S, tshwj xeeb yog DHA (Docosahexaenoic acid), yog qhov tseem ceeb rau kev tsim ntawm neuroplines thiab ua si lub hlwb muaj peev xwm yoog thiab rov kho nws tus kheej.

Antioxidants:

Cov zaub mov zoo li cov vitamins C thiab e, nrog rau cov flavonoids pom hauv cov txiv hmab txiv ntoo thiab zaub, pab tiv thaiv lub hlwb los ntawm kev ntxhov siab oxidative. Oxidative kev nyuaj siab tuaj yeem ua rau mob siab rau neuronal kev puas tsuaj thiab yog txuam nrog cov kab mob nurodegenerative.

Cov zaub mov:

Magnesium:Cov pob zeb no tau koom nrog ntau dua 300 cov tshuaj tiv thaiv kab mob hauv lub cev, suav nrog cov uas tswj hwm cov kev ua haujlwm ntawm lub zog thiab kev tsim hluav taws xob. Nws tseem ua lub luag haujlwm hauv Synaptic Vacity, uas yog qhov tseem ceeb rau kev kawm thiab cim xeeb.
Zinc:Zinc yog qhov tseem ceeb heev rau cov neurotransmitter tso tawm thiab muaj kev koom tes nrog cov kev cai ntawm synaptic kis. Nws kuj txhawb kev ua neej muaj nuj nqi thiab kev tswj hwm kev xav.

Cov amino acids:

Cov amino acids, lub tsev uas muaj cov protein, yog qhov tseem ceeb rau cov synthesis ntawm neurotransmitters. Piv txwv li, Tryptophan yog ib qho tseem ceeb ua ntej rau serotonin, ib tug neurotransmitter uas tswj hwm kev xav, thaum Tyrosine yog ib qho tseem ceeb ua ntej, uas tau koom nrog kev txhawb nqa thiab khoom plig.

Qhov cuam tshuam ntawm kev noj haus ntawm lub hlwb ua haujlwm

Kev noj zaub mov zoo kom muaj kev nplua nuj nyob rau hauv cov khoom noj muaj peev xwm cuam tshuam kev ua tau zoo, thiab kev noj qab haus huv tag nrho. Cov pluas noj muaj xws li cov khoom noj khoom haus hauv Mediterranean, cov txiv hmab txiv ntoo, cov nqaij ntshiv, muaj kev pheej hmoo zoo dua thiab muaj kev pheej hmoo ntawm cov kab mob nurodegenerative.

Tag

Nkag siab txog lub hlwb kev xav tau khoom noj yog qhov tseem ceeb rau kev tswj hwm kev nyab xeeb kev noj qab haus huv thiab tag nrho kev noj qab haus huv. Los ntawm kev ua kom muaj zog ntawm cov khoom noj muaj txiaj ntsig zoo, suav nrog cov vitamins b1 thiab cov tshuaj tua kab, peb tuaj yeem txhawb nqa lub hlwb nyuaj thiab txhawb nqa kev noj qab haus huv ntev. Ua ntej ua kev noj haus muaj kev noj qab haus huv yog ib theem ua ntej rau kev txhim kho lub hlwb ua haujlwm raws li peb muaj hnub nyoog.

III. Lub Hwj Chim ntawm Vitamin B1

Vitamin B1, tseem hu ua thiamine, yog cov dej-solubble vitamin uas ua lub luag haujlwm tseem ceeb hauv lub cev metabolism hauv lub cev. Nws yog qhov tseem ceeb rau kev hloov pauv ntawm carbohydrates mus rau hauv cov piam thaj, uas ua haujlwm ua lub hlwb ua ntej lub zog. Tus txheej txheem no yog qhov tseem ceeb heev vim tias lub hlwb cia li muaj cov piam thaj, suav nrog kev xav tsim, thiab tag nrho cov kev ua haujlwm.

Zog Ntau Lawm Thiab Kev Ua Haujlwm
Thaum cov vitamin B1 qib tsis txaus, lub hlwb yuav muaj kev poob qis hauv kev tsim hluav taws xob. Qhov no tuaj yeem ua rau muaj ntau yam ntawm cov tsos mob, suav nrog kev qaug zog, tsis meej pem, thiab tsis zoo. Cov teeb meem muaj mob ntev tuaj yeem ua rau muaj cov teeb meem neuralciologeke ntau, korsakke-korsakke-korsakoke-korsakeAff syndrome, muaj feem ntau los ntawm kev tsis meej pem, cim xeeb poob, thiab kev sib koom tes teeb meem.

Ntxiv mus, vitamin B1 tau koom nrog hauv synthesis ntawm neurotransmitters, tshwj xeeb yog acetylcholine. Acetylcholine yog qhov tseem ceeb rau kev nco thiab kev kawm, thiab nws cov kev tsis txaus ntseeg tau tuaj yeem cuam tshuam kev ua haujlwm. Los ntawm kev txhawb nqa cov khoom lag luam neurotransmitter, vitamin B1 pab tswj kev ua haujlwm ntawm lub hlwb zoo thiab txhim kho kev xav.

IV. Qhov tseem ceeb ntawm Vitamin B12

Vitamin B12, lossis cobalamin, yog ib qho vitamin uas yog qhov tseem ceeb rau ntau lub cev, tshwj xeeb hauv lub hlwb thiab cov leeg hlwb. Nws ua lub luag haujlwm tseem ceeb hauv kev tsim cov qe ntshav liab, uas thauj cov pa oxygen thoob plaws lub cev, suav nrog rau lub hlwb. Txaus pab cov pa oxygen txaus yog qhov tseem ceeb rau kev tswj cov kev ua kom nruj thiab muaj kev noj qab haus huv tag nrho.

Myelin synthesis thiab nurological kev noj qab haus huv
Ib qho ntawm kev koom tes tseem ceeb tshaj plaws ntawm cov vitamin B12 yog nws txoj kev koom tes nrog synthesis ntawm myelin ntawm myelin, ib qho khoom rog uas insulates cov hlab ntsha. Myelin yog qhov tseem ceeb rau kev sib kis tau ntawm cov hlab ntshav, pub rau kev sib txuas lus nrawm ntawm neurons. Ib qho tsis muaj peev xwm hauv cov vitamin B12 tuaj yeem ua rau kev npau suav, ua rau cov tsos mob neurological xws li kev poob, tsis meej pem, thiab dementia.
Kev tshawb fawb tau pom tias cov vitamin qib qis yog txuam nrog kev pheej hmoo ntawm kev txawj ntse thiab nurodegenerative kev coj noj qab haus huv li peb hnub nyoog.

V. Lub synergistic cuam tshuam ntawm cov vitamins B1 thiab B12

Thaum ob lub vitamin B1 thiab B12 yog qhov tseem ceeb rau lub hlwb kev noj qab haus huv, lawv ua haujlwm ua ke rau kev ua haujlwm zoo tshaj plaws. Piv txwv li, Vitamin B12 yog tsim nyog rau kev hloov pauv ntawm homocysteine rau methionine, tus txheej txheem uas tseem tsim nyog vitamin B1. Txhawb cov homocysteine hom tau txuas rau qhov kev pheej hmoo ntawm kev pheej hmoo ntawm kev txawj xav poob thiab cov kab mob plawv. Los ntawm kev ua haujlwm hauv Tandem, cov vitamins no pab tswj cov homocysteine, yog li txhawb lub paj hlwb thiab txo qhov kev pheej hmoo ntawm cov neeg tsis muaj peev xwm.

Cov khoom ntuj ntawm cov vitamins B1 thiab B12
Tau txais cov vitamins B1 thiab B12 los ntawm tag nrho cov zaub mov yog feem ntau nyiam rau kev ua kom haum thiab kev noj qab haus huv.

Vitamin B1 Cov Khoom Siv: cov khoom cog qoob loo zoo heev muaj xws li:
Muaj nplej zom (xim av, oats, barley)
Legumes (lentils, cov taum dub, taum pauv)
Ceev thiab noob (paj noob hlis noob, macadamia ceev)
Fortified cereals

Vitamin B12 Qhov chaw: Cov vitamin no feem ntau pom hauv cov khoom tsiaj, xws li:
Nqaij (nqaij nyug, nqaij npuas, yaj)
Nqaij qaib (nqaij qaib, Qaib ntxhw)
Ntses (salmon, tuna, sardines)
Qe thiab cov khoom noj siv mis nyuj (mis nyuj, cheese, yog kua mis nyuj)
Rau cov neeg tsis huv thiab cov vegans, tau txais cov vitamin B12 tuaj yeem nyuaj dua, raws li cov khoom cog ntoo muaj tsawg. Cov zaub mov muaj zog (xws li cov txiv ntoo cog qoob loo thiab cov khoom noj) thiab cov tshuaj yuav tsim nyog kom tau raws li cov kev xav tau txhua hnub.

Ntxiv nrog cov vitamins B1 thiab B12
Rau cov tib neeg uas tsis tuaj yeem ntsib lawv cov vitamin B1 thiab B12 xav tau kev noj zaub mov ib leeg, ntxiv tuaj yeem xaiv tau txiaj ntsig. Thaum xaiv ib qho ntxiv, nws yog ib qho tseem ceeb kom nrhiav cov khoom lag luam zoo uas tsis muaj kev sib ntxiv thiab cov fillers.
Kev sab laj nrog tus kws tshaj lij kev noj qab haus huv ua ntej pib hloov tshiab tshiab, tshwj xeeb tshaj yog rau cov neeg uas muaj lwm yam kev noj qab haus huv lossis cov khoom noj. Ib tus kws kho mob tuaj yeem pab txiav txim siab txog qhov kev noj haus kom tsim nyog thiab ua kom muaj kev nyab xeeb thiab siv tau zoo.

VI. Tag

Cov vitamins B1 thiab B12 yog qhov tseem ceeb uas ua lub luag haujlwm tseem ceeb hauv kev txhawb nqa kev noj qab haus huv. Los ntawm kev ua kom cov vitamins txaus ntawm cov vitamins txaus, koj tuaj yeem txhim kho kev txawj ntse, txhim kho lub cim xeeb, thiab txhawb kom muaj kev nyob tag nrho. Thaum kev noj zaub mov zoo tuaj yeem muab ntau cov as-ham xav tau koj lub hlwb xav tau, ntxiv rau qee tus neeg.

Ua cov kws tshaj lij coj ua hauv cov nroj tsuag cov lus qhia kev lag luam, thiab cov lus pom zoo ua kom pom cov vitamins no rau hauv koj cov kev niaj hnub. Nco ntsoov, lub hlwb zoo yog lub hlwb zoo siab. Nourish koj lub siab nrog cov as-ham nws xav tau kev vam meej, thiab ua ntej koj cov kev txawj ntse rau lub sijhawm kaj siab.