Amakuru - Ni ubuhe bubasha bwa Vitamine B1 na B12 zo gukara mu mutwe?

I. Intangiriro

vitamine b1 na B12 INYUNGU ZO GUSANGIRA MU MUTWE2

Muri iyi si yihuta cyane, ubwonko bwacu buhora bwuzuye amakuru nakazi. Kugirango dukomeze, dukeneye impande zose zo mumutwe dushobora kubona. Injira vitamine B1 naB12, intungamubiri ebyiri zingenzi zigira uruhare runini mugushigikira imikorere yubwenge. Akenshi birengagizwa, izo vitamine zikora nka coenzymes mu myitwarire myinshi y’ibinyabuzima mu bwonko, bigira ingaruka ku buryo butaziguye synthesis ya neurotransmitter, umusaruro w’ingufu, ndetse na myelin.

II. Gusobanukirwa Ubwonko bukenera imirire

Ubwonko bwacu, nubwo bungana na 2% byuburemere bwumubiri, butwara imbaraga zidasanzwe. Kugira ngo ikore neza, ubwonko busaba gutanga intungamubiri zihoraho, harimo na vitamine. Vitamine B1 na B12 ni ingenzi cyane kuko zigira uruhare runini mu mikorere ya metabolism no mumikorere ya nervice.

Intungamubiri zingenzi kubuzima bwubwonko

Vitamine:

Vitamine B1 (Thiamine): Nkuko byavuzwe, thiamine ningirakamaro muguhindura karubone ya glucose, niyo soko y'ibanze y'ubwonko. Ifasha kandi synthesis ya neurotransmitters, ningirakamaro mugutunganya imyumvire no mumikorere yubwenge.
Vitamine B12 (Cobalamin):B12 ni ngombwa mu gusanisha ADN no gukora selile zitukura, zitwara ogisijeni mu bwonko. Gutanga ogisijene ihagije ningirakamaro kumikorere myiza yubwonko. Kubura muri B12 birashobora gutera indwara zifata ubwonko no kugabanuka kwubwenge.

Omega-3 Amavuta acide:

Aya mavuta yingenzi ningirakamaro mugukomeza imiterere nimikorere ya selile yubwonko. Omega-3s, cyane cyane DHA (acide docosahexaenoic), ni ingenzi mu mikorere ya neuronal membrane kandi igira uruhare muri neuroplastique, ubwo ni bwo bwonko bwubwonko bwo guhuza no kwisubiraho.

Antioxydants:

Intungamubiri nka vitamine C na E, kimwe na flavonoide iboneka mu mbuto n'imboga, bifasha kurinda ubwonko guhangayika. Guhangayikishwa na Oxidative bishobora gutera kwangirika kwa neuronal kandi bifitanye isano n'indwara zifata ubwonko.

Amabuye y'agaciro:

Magnesium:Iyi minerval igira uruhare mubisubizo birenga 300 bya biohimiki mumubiri, harimo nibigenga imikorere yimitsi ningufu zitanga ingufu. Ifite kandi uruhare muri plastike ya synaptique, ikenewe mukwiga no kwibuka.
Zinc:Zinc ni ingenzi cyane kurekura neurotransmitter kandi igira uruhare mukugenzura kwanduza synaptic. Ifasha kandi imikorere yubwenge no kugenzura imyumvire.

Amino Acide:

Amino acide, ibice byubaka poroteyine, ni ngombwa mu gusanisha neurotransmitter. Kurugero, tryptophan ibanziriza serotonine, neurotransmitter igenga imyifatire, mugihe tyrosine ibanziriza dopamine, igira uruhare mubitera ibihembo.

Ingaruka Zimirire Kumikorere Yubwonko

Indyo yuzuye ikungahaye kuri izo ntungamubiri zirashobora kugira ingaruka zikomeye kumikorere yubwenge, guhagarara neza, hamwe nubuzima bwubwonko muri rusange. Indyo nk'imirire ya Mediterane, ishimangira ibinyampeke, imbuto, imboga, amavuta meza, hamwe na poroteyine zinanutse, byajyanye n'imikorere myiza yo kumenya no kugira ibyago bike by'indwara zifata ubwonko.

Umwanzuro

Kumva ubwonko bukenera imirire nibyingenzi mukubungabunga ubuzima bwubwenge no kumererwa neza muri rusange. Mugukomeza gutanga intungamubiri zingenzi, harimo vitamine B1 na B12, hamwe na aside irike ya omega-3, antioxydants, imyunyu ngugu, na aside amine, dushobora gushyigikira imikorere yubwonko kandi igateza imbere ubuzima bwigihe kirekire. Gushyira imbere indyo yuzuye intungamubiri nintambwe igaragara yo kongera imikorere yubwonko no kwirinda kugabanuka kwubwenge uko dusaza.

III. Imbaraga za Vitamine B1

Vitamine B1, izwi kandi ku izina rya thiamine, ni vitamine ishonga mu mazi igira uruhare runini mu mibiri ya metabolism. Ni ngombwa muguhindura karubone ya glucose, ikora nk'isoko y'ibanze y'ubwonko. Iyi nzira ningirakamaro kuko ubwonko bushingira cyane kuri glucose kugirango yongere ibikorwa byayo, harimo inzira yibitekerezo, kwibukwa, hamwe nibikorwa rusange byubwenge.

Umusaruro w'ingufu n'imikorere yo kumenya
Iyo vitamine B1 idahagije, ubwonko bushobora kugabanuka k'umusaruro w'ingufu. Ibi birashobora kugushikana ku bimenyetso bitandukanye, birimo umunaniro, urujijo, kurakara, no kwibanda cyane. Kubura karande birashobora kuviramo ibibazo bikomeye byubwonko, nka syndrome ya Wernicke-Korsakoff, indwara ikunze kugaragara kubantu bafite inzoga, zirangwa no kwitiranya ibintu, kubura kwibuka, hamwe nibibazo byo guhuza ibikorwa.

Byongeye kandi, vitamine B1 igira uruhare mu gusanisha neurotransmitter, cyane cyane acetylcholine. Acetylcholine ningirakamaro mu kwibuka no kwiga, kandi kubura kwayo birashobora kubangamira imikorere yubwenge. Mugushyigikira umusaruro wa neurotransmitter, vitamine B1 ifasha kugumana imikorere myiza yubwonko kandi ikongerera ubwenge.

IV. Akamaro ka Vitamine B12

Vitamine B12, cyangwa cobalamin, ni vitamine igoye ifite akamaro kanini mu mirimo myinshi y'umubiri, cyane cyane mu bwonko no mu mitsi. Ifite uruhare runini mu gukora ingirabuzimafatizo zitukura, zitwara ogisijeni mu mubiri, harimo no mu bwonko. Gutanga ogisijene ihagije ni ngombwa mu gukomeza imikorere yubwenge hamwe nubuzima bwubwonko muri rusange.

Myelin Synthesis hamwe nubuzima bwa Neurologiya
Imwe mu mikorere ikomeye ya vitamine B12 ni uruhare rwayo muri synthesis ya myelin, ibinure birimo insimburangingo. Myelin ni ngombwa mu kwanduza neza imitsi itera, ituma habaho itumanaho ryihuse hagati ya neuron. Kubura vitamine B12 birashobora gutera demyelination, bikavamo ibimenyetso byubwonko nko kubura kwibuka, urujijo, kunanirwa, ndetse no guta umutwe.
Ubushakashatsi bwerekanye ko vitamine B12 nkeya ziterwa no kongera ibyago byo kugabanuka kwubwenge nindwara zifata ubwonko, bikagaragaza akamaro kayo mukubungabunga ubuzima bwubwonko uko dusaza.

V. Ingaruka zo Guhuza Vitamine B1 na B12

Mugihe vitamine B1 na B12 zombi ari ngombwa kubuzima bwubwonko, zikorana hamwe kugirango zunganire imikorere myiza yubwenge. Kurugero, vitamine B12 irakenewe kugirango homocysteine ihindurwe methionine, inzira nayo ikenera vitamine B1. Urwego rwo hejuru rwa homocysteine rwahujwe no kongera ibyago byo kugabanuka kwubwenge n'indwara z'umutima. Mugukora hamwe, vitamine zifasha kugenzura urugero rwa homocysteine, bityo bigafasha ubuzima bwubwonko no kugabanya ibyago byo kwandura indwara.

Inkomoko Kamere ya Vitamine B1 na B12
Kubona vitamine B1 na B12 mu biribwa byose akenshi bikundwa no kwinjizwa neza hamwe nubuzima bwiza.

Vitamine B1 Inkomoko: Inkomoko nziza zishingiye ku bimera zirimo:
Ibinyampeke byose (umuceri wijimye, oats, sayiri)
Ibinyamisogwe (ibinyomoro, ibishyimbo byirabura, amashaza)
Imbuto n'imbuto (imbuto z'izuba, imbuto za macadamiya)
Ibinyampeke bikomejwe

Vitamine B12 Inkomoko: Iyi vitamine iboneka cyane cyane mubikomoka ku nyamaswa, nka:
Inyama (inyama z'inka, ingurube, intama)
Inkoko (inkoko, inkoko)
Amafi (salmon, tuna, sardine)
Amagi n'ibikomoka ku mata (amata, foromaje, yogurt)
Ku bimera n'ibikomoka ku bimera, kubona vitamine B12 ihagije birashobora kuba ingorabahizi, kubera ko ibimera bishingiye ku bimera ari bike. Ibiribwa bikomeye (nk'amata ashingiye ku bimera n'ibinyampeke) hamwe n'inyongera birashobora gukenerwa kugira ngo byuzuze ibisabwa buri munsi.

Kuzuza Vitamine B1 na B12
Kubantu badashobora kuzuza vitamine B1 na B12 bakeneye binyuze mumirire yonyine, inyongera irashobora kuba amahitamo meza. Mugihe uhisemo inyongera, nibyingenzi gushakisha ibicuruzwa byujuje ubuziranenge bitarimo inyongeramusaruro zidakenewe.
Kugisha inama inzobere mu by'ubuzima mbere yo gutangira inyongera nshya ni ngombwa, cyane cyane ku bafite ubuzima bubi cyangwa abafata indi miti. Umuganga wita ku buzima arashobora gufasha kumenya igipimo gikwiye no kwemeza ko inyongera itekanye kandi ikora neza.

VI. Umwanzuro

Vitamine B1 na B12 nintungamubiri zingenzi zigira uruhare runini mu gushyigikira ubuzima bwubwonko. Mugukomeza urwego ruhagije rwa vitamine, urashobora kongera imikorere yubwenge, kunoza kwibuka, no kuzamura ubuzima bwiza muri rusange. Mugihe indyo yuzuye ishobora gutanga intungamubiri nyinshi ubwonko bwawe bukeneye, inyongera irashobora kuba nkenerwa kubantu bamwe.

Nkumuhanga wambere mubikorwa bikuramo ibihingwa, ndasaba mbikuye ku mutima kwinjiza vitamine mubikorwa byawe bya buri munsi. Wibuke, ubwonko buzira umuze nubwonko bushimishije. Tunga ubwenge bwawe nintungamubiri zikeneye gutera imbere, kandi ushyire imbere ubuzima bwawe bwubwenge kugirango ejo hazaza heza.