I-Pantothenic acid (B5) itholwe njengesihlanu eqenjini layo lamavithamini, yingakho inamba isho igama layo. Kususelwa olimini lwesiGreki "pantothen" lihunyushwa ngokuthi yonke indawo, yonke indawo. Ngempela, uvithamini B5 ukhona cishe yonke indawo emzimbeni, uyi-coenzyme A.
I-Pantothenic acid ibandakanyeka emzimbeni we-carbohydrate, amafutha namaprotheni. Ngaphansi kwethonya layo, ukuhlanganiswa kwe-hemoglobin, i-cholesterol, i-ACh, i-histamine kwenzeka.
Mthetho
Impahla eyinhloko kavithamini B5 ukubamba iqhaza kwayo cishe kuzo zonke izinqubo ze-metabolic ezidingekayo ekusebenzeni okujwayelekile komzimba. Ngenxa yakhe, i-glucocorticoids ihlanganiswe ku-adrenal cortex, ethuthukisa ukusebenza kohlelo lwe-cardiovascular, iqinisa uhlelo lwe-musculoskeletal kanye nesistimu yezinzwa, ikhuthaza ukuhlanganiswa kwama-neurotransmitters.
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I-Pantothenic acid ivimbela ukwakheka kwamadiphozi anamafutha, ngoba ibamba iqhaza elibonakalayo ekuwohlokeni kwamafutha acid futhi uwaguqula abe ngamandla. Kuyabandakanyeka futhi ekukhiqizeni amasosha omzimba asiza amasosha omzimba ukulwa nezifo namagciwane.
I-Vitamin B5 inciphisa ukubonakaliswa kwezinguquko zesikhumba ezihlobene nobudala, kunciphisa inani lemibimbi, futhi kuthuthukisa nekhwalithi yezinwele, kusheshisa ukukhula kwayo futhi kuthuthukise ukwakheka kwezipikili.
Izici ezengeziwe ezizuzisayo ze-asidi:
- ukujwayelekile kwengcindezi;
- ukuthuthukiswa kwamathumbu;
- ukulawula amazinga kashukela egazini;
- ukuqinisa ama-neurons;
- ukuhlanganiswa kwamahomoni ezocansi;
- ukubamba iqhaza ekukhiqizeni ama-endorphin.
Imithombo
Emzimbeni, uvithamini B5 uyakwazi ukukhiqizwa ngokuzimela emathunjini. Kepha amandla okusetshenziswa kwayo akhula ngeminyaka, kanye nokuqeqeshwa kwezemidlalo okujwayelekile. Ungayithola ngokungeziwe ngokudla (isitshalo noma imvelaphi yezilwane). Umthamo wansuku zonke wevithamini ngu-5 mg.
Okuqukethwe okuphezulu kakhulu kwe-pantothenic acid kutholakala kokudla okulandelayo:
| Imikhiqizo | 100 g uqukethe uvithamini mg | % inani lansuku zonke |
| Isibindi senkomo | 6,9 | 137 |
| Soy | 6,8 | 135 |
| Imbewu ye-sunflower | 6,7 | 133 |
| Ama-apula | 3,5 | 70 |
| I-Buckwheat | 2,6 | 52 |
| Amantongomane | 1,7 | 34 |
| Inhlanzi yomndeni wama-salmon | 1,6 | 33 |
| Amaqanda | 1.0 | 20 |
| Ukwatapheya | 1,0 | 20 |
| Idada elibilisiwe | 1,0 | 20 |
| Amakhowe | 1,0 | 20 |
| Ama-lentile (abilisiwe) | 0,9 | 17 |
| Inkonyana edliwayo | 0,8 | 16 |
| Utamatisi omiswe ilanga | 0,7 | 15 |
| I-broccoli | 0,7 | 13 |
| I-yoghurt yemvelo | 0,4 | 8 |
Ukweqisa amavithamini cishe akunakwenzeka, ngoba kuncibilika kalula emanzini, futhi ukweqisa kwawo kukhishwa emzimbeni ngaphandle kokuqongelela kumaseli.
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Ukushoda kwe-B5
Kubadlali, nakubantu asebekhulile, ukuntuleka kwamavithamini B, kufaka phakathi uvithamini B5, kuyisici. Lokhu kubonakala kulezi zimpawu ezilandelayo:
- ukukhathala okungapheli;
- ukwanda kokucasula kwemizwa;
- ukuphazamiseka kokulala;
- ukungalingani kwe-hormonal;
- izinkinga zesikhumba;
- izipikili ezinomzimba omncane nezinwele;
- ukuphazamiseka kwendlela yokugaya ukudla.
Isikali
| Ubuntwana | |
| kufika ezinyangeni ezintathu | 1 mg |
| Izinyanga eziyi-4-6 | 1,5 mg |
| Izinyanga eziyi-7-12 | 2 mg |
| Iminyaka engu-1-3 | 2.5 mg |
| kuze kube yiminyaka engu-7 | 3 mg |
| Iminyaka engu-11-14 ubudala | 3.5 mg |
| Uneminyaka engu-14-18 ubudala | 4-5 mg |
| Abantu abadala | |
| kusukela eminyakeni engu-18 | 5 mg |
| Abesifazane abakhulelwe | 6 mg |
| Omama abancelisayo | 7 mg |
Ukugcwalisa imfuneko yansuku zonke yomuntu ojwayelekile, leyo mikhiqizo evela etafuleni elingenhla ekhona ekudleni kwansuku zonke yanele. Ukuncishiswa okungeziwe kwezithasiselo kunconyelwa abantu abakuphila kwabo kuhlotshaniswa nomsebenzi wobungcweti bomzimba, kanye nemidlalo ejwayelekile.
Ukusebenzisana nezinye izinto
I-B5 ithuthukisa isenzo sezinto ezisebenzayo ezinqunyelwe abantu abanesifo i-Alzheimer's. Ngakho-ke, ukwamukelwa kwayo kungenzeka kuphela ngaphansi kokuqondisa kukadokotela.
Ukuthatha i-pantothenic acid ngama-antibiotic akunconyiwe, ngoba kunciphisa umthamo wabo wokumunca, kunciphise ukusebenza.
Ihlangana kahle ne-B9 ne-potassium, lawa mavithamini aqinisa imiphumela emihle yomunye nomunye.
Utshwala, i-caffeine kanye ne-diuretics kunomthelela ekukhishweni kwevithamini emzimbeni, ngakho-ke akufanele ubahlukumeze.
Inani labasubathi
Kubantu abavivinya umzimba njalo ejimini, ukukhishwa okusheshayo kwezakhi zomzimba emzimbeni kuyisici, ngakho-ke, njengabanye, badinga imithombo eyengeziwe yamavithamini namaminerali.
I-Vitamin B5 ibandakanyeka ku-metabolism yamandla, ngakho-ke ukusetshenziswa kwayo kukuvumela ukuthi ukhulise izinga lokukhuthazeka futhi uzinikeze ukucindezeleka okukhulu. Kuyasiza ukunciphisa ukukhiqizwa kwe-lactic acid ezintanjeni zemisipha, okunikeza ubuhlungu besisipha obaziwa kubo bonke abalandeli bezemidlalo ngemuva kokuzivocavoca.
I-Pantothenic acid yenza kusebenze amaprotheni synthesis, asiza ukwakha ubukhulu bemisipha, aqinise imisipha futhi ayenze ivelele kakhulu. Ngenxa yesenzo sayo, ukudluliswa kwemizwa yezinzwa kuyasheshiswa, okwenza sikwazi ukukhuphula izinga lokuphendula, elibalulekile emidlalweni eminingi, kanye nokunciphisa izinga lokuqina kwezinzwa ngesikhathi sokuncintisana.
Izithasiselo ezi-10 eziphezulu ze-Vitamin B5
| Igama | Umkhiqizi | Ukuhlushwa, inani lamaphilisi | Intengo, ama-ruble | Ukupakisha isithombe |
| I-Pantothenic acid, uvithamini B-5 | Umthombo Naturals | 100 mg, 250 | 2400 | |
| 250 mg, 250 | 3500 | |||
| I-Pantothenic acid | I-Nature's Plus | 1000 mg, 60 | 3400 | |
| I-Pantothenic acid | Impilo yezwe | 1000 mg, 60 | 2400 | |
| Ifomula V VM-75 | Solgar | 75 mg, 90 | 1700 | |
| Amavithamini kuphela | 50 mg, 90 | 2600 | ||
| I-Pantovigar | I-MerzPharma | 60 mg, 90 | 1700 |  |
| Kuvumelekile | Teva | 50 mg, 90 | 1200 |  |
| I-Perfectil | Ama-Vitabiotics | 40 mg, 30 | 1250 | |
| Opti-Amadoda | Ukudla Okusezingeni Elifanele | 25 mg, 90 | 1100 |
