Zvaunoda Kuziva Nezve Vitamini B5
Vitamini B5 is vitamini inowanzotumidzwa seti pantothenic acid. Kunowanzowanikwa muzvokudya zvakawanda, vitamini B5 inowanikwawo mupefomu yekuwedzera. Vatsigiri vanotaura kuti kutora vitamin B5 kuwedzera kunopa hutano hwakasiyana-siyana.
Zvishandiso
Mukurapa kwakasiyana, vitamini B5 inogadziriswa mishonga chaiyo yehutano hwakawanda, kusanganisira:
- acne
- kudhakwa
- kurwara
- kuzvidya mwoyo
- asthma
- kucherechedza dambudziko-hyperactivity disorder
- carpal tunnel syndrome
- conjunctivitis
- dandruff
- kuora mwoyo
- headache
- kusuruvara
- multiple sclerosis
- osteoarthritis
- rheumatoid arthritis
- ulcerative colitis
- mbiriso zvirwere
Mukuwedzera, vitamini B5 inonzi inokurudzira zvirwere zvemuviri uye kunatsiridza mitambo .
Batsirwa
Kutsvakurudza nezvehutano hwakabatsirwa nehutamende B5 hauna kukwana. Semuenzaniso, pane ikozvino kushaya kwehupupuri hwezvesayenzi kutsigira zvinonzi vitamini B5 inogona kuderedza kutsvaira kwebvudzi, kutsigira kurasikirwa , uye kubata chirwere chinonzi adrenal.
Hezvino tarisa zvimwe zvitsva zvinowanikwa kubva pakutsvakurudza kuripo kune vitamini B5 inotarisirwa hutano hwehutano (chinyorwa kuti zviviri zvidzidzo zvinopfuura makore gumi nemashanu):
1) Acne
Kushayikwa kwevhitamini B5 kunogona kutungamirira kukurudzirwa kwezvinyama, maererano neshumo ye 1995 yakabudiswa muChirwere Hypotheses . Kunyange zvazvo mushumo wacho uchitaura kuti kutora vitamin B5 kuwedzera kunogona kuporesa mazinya, pane iye zvino kushayikwa kwekliniki miedzo kuedza kubudirira kwe pantothenic acid supplementation mukurapa kwechigamba.
2) Athletic Performance
Kutora zviyamuti zvine vitamin B5 hazviratidziri kuvandudza mitambo yevashandi, maererano nechechidiki yakabudiswa mu Journal of Applied Physiology muna 2012. Mukudzidza, hupfumbamwe varume vane hutano vakazvipira vakatora nzvimbo yepa placebo kana kuti iyo yakawedzera ine 1.5 gramu imwe neimwe ye vitamini B5 uye l-cysteine (an amino acid) zuva nezuva kwevhiki.
Zvidzidzo zvekudzidza zvakaratidza kuti zvidimbu zvakakundikana kugadzirisa mitambo yepamitambo (sezvinoyerwa nemuedzo unosanganisira mabhasikoro).
3) Miridzo Yechikamu Miviri
Kushandisa zvipembenene zvine vitamin B5 zvisingabatsiri kubata kubata kwechikafu kumapiritsi emishonga, rinoratidza chidzidzo chakabudiswa muActa Oncologia muna 1996. Mukuedzwa kwevane varwere vanomwe vanopinda mazaisai emvura, vatsvakurudzi vakawana kuti pantothenic acid-based cream yakanga isiri yakabudirira kupfuura vachishandisa mafuta ekuputira mukurapwa kweganda kunokonzerwa nemishonga inonzi radiation.
Zvokudya Sources
Zvokudya zvinobva kune vitamini B5 zvinosanganisira:
- yogurt (1.35 mg pamukombe)
- huku (.98 mg paawa 3)
- mukaka (.83 mg pamukombe)
- lentils (.63 mg pa 1/2 kapu)
- mazai (.61 mg pazai yakakura)
- broccoli (.48 mg pa 1/2 kapu)
- chingwa chegorosi rose (.19 mg pamusi)
- tuna (.18 mg paawa 3)
- cod (.15 mg paawa 3)
Zviratidzo zvekushaiwa
Vitamini B5 kukwana hazviwanzoitiki. Kunyange zvazvo zvishoma zvichinyatsozivikanwa nezvehutano hwekusawana zvakakwana pantothenic acid, kushayikwa kunofungidzirwa kutungamirira kuneta, kusuruvara, kupera uye kumira mumaoko netsoka, nekuputika kweganda.
Dosages
Iko kunoridzwa kwezuva nezuva kwevhitamini B5 kune 5 mg kuvanhu vanopfuura makore gumi nemana. Muyero wezvokudya zvakawanda zvezvokudya zvine vitamini B5 5 kusvika 10 mg.
Maererano neNational Institutes of Health, kutora zvinopfuura 5 mg mavitamini B5 zuva roga roga zvinogona kuwedzera njodzi yemigumisiro yakadai sehara.
Kushandisa Izvo Kuti Utano
Pamusana pekutsvakurudza kwakanyanya, zvakakurumidza kutaurira vitamini B5 kuwedzera sekurapa chero ipi zvayo. Zvakakoshawo kuziva kuti kuzviraramisa chirwere chisingaperi uye nekudzivisa kana kunonoka kutarisirwa kwese kunogona kuva nemigumisiro yakakomba. Kana uri kutarisira kushandisa vitamini B5, iva nechokwadi chekuona chiremba wako kutanga.
> Sources:
> Leung LH. "Pantothenic Acid Defence sePathogenesis yeAcne Vulgaris." Med Mafungiro. 1995 Jun; 44 (6): 490-2.
> Løkkevik E, Skovlund E, Reitan JB, Hannisdal E, Tanum G. "Kurapa Kwepavara NeBepanthen Cream Versus No Cream Mukati Radiotherapy - A Randomized Controled Trial." Acta Oncol. 1996; 35 (8): 1021-6.
> National Institutes of Health. "Pantothenic Acid (Vitamin B5)." November 11, 2011.
> Bhani BT, Stephens FB, Marimuthu K, Constantin-Teodosiu D, Macdonald IA, Greenhaff PL. "Acute Pantothenic Acid uye Cysteine Supplementation Haiti Kukuvadza Musikana Coenzyme Content, Fuel Selection, kana Kuita Basa Rokuita Muvanhu Vakagwinya." J Appl Physiol. 2012 Jan; 112 (2): 272-8.