An gano Pantothenic acid (B5) a matsayin na biyar a rukunin bitamin nata, saboda haka ma'anar lamba a cikin sunan ta. Daga harshen Girkanci "pantothen" an fassara shi ko'ina, ko'ina. Tabbas, bitamin B5 yana kusan kusan ko'ina a cikin jiki, kasancewa mai haɓaka ta A.
Pantothenic acid yana da hannu wajen samar da kuzari, mai da sunadarai. Underarkashin tasirinta, kira na haemoglobin, cholesterol, ACh, histamine na faruwa.
Dokar
Babban mahimmancin bitamin B5 shine sa hannu a kusan dukkanin hanyoyin rayuwa masu buƙata don aikin al'ada na jiki. Godiya a gare shi, ana hada glucocorticoids a cikin gabobin adrenal, wanda ke inganta aiki na tsarin zuciya da jijiyoyin jini, karfafa tsarin musculoskeletal da tsarin juyayi, inganta kirkirar jijiyoyin kwakwalwa.
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Pantothenic acid yana hana samuwar maiko mai yawa, domin yana shiga cikin raunin acid mai kuma canza su cikin kuzari. Hakanan yana cikin samar da kwayoyin cuta wadanda ke taimakawa garkuwar jiki wajen yakar cutuka da ƙwayoyin cuta.
Vitamin B5 yana jinkirin bayyanar canje-canje masu alaƙa da shekaru a cikin fata, yana rage yawan ƙyallen fata, sannan kuma yana inganta ingancin gashi, yana hanzarta ci gabansa kuma yana inganta tsarin ƙusoshin.
Beneficialarin fa'idodi masu amfani na acid:
- daidaita al'ada;
- ingantaccen aikin hanji;
- kula da matakan sukarin jini;
- ƙarfafa ƙwayoyin cuta;
- kira na jima'i na jima'i;
- shiga cikin samar da endorphins.
Majiya
A cikin jiki, ana iya samarda bitamin B5 kai tsaye a cikin hanji. Amma ƙarfin amfani da shi yana ƙaruwa tare da tsufa, haka kuma tare da horar da wasanni na yau da kullun. Kuna iya samun shi ƙari tare da abinci (tsire-tsire ko asalin dabbobi). Kwayar bitamin na yau da kullum shine 5 MG.
Ana samun mafi girman abuncin pantothenic acid a cikin waɗannan abinci masu zuwa:
| Kayayyaki | 100 g ya ƙunshi bitamin a cikin MG | % darajar yau da kullun |
| Naman sa hanta | 6,9 | 137 |
| Soya | 6,8 | 135 |
| Sunflower tsaba | 6,7 | 133 |
| Tuffa | 3,5 | 70 |
| Buckwheat | 2,6 | 52 |
| Gyada | 1,7 | 34 |
| Kifi na dangin kifin | 1,6 | 33 |
| Qwai | 1.0 | 20 |
| Avocado | 1,0 | 20 |
| Duck da aka tafasa | 1,0 | 20 |
| Namomin kaza | 1,0 | 20 |
| Lentils (tafasa) | 0,9 | 17 |
| Maraki | 0,8 | 16 |
| Sun bushe tumatir | 0,7 | 15 |
| Broccoli | 0,7 | 13 |
| Yogot na halitta | 0,4 | 8 |
Yawan kwayar bitamin abu ne mai wuyar gaske, tunda yana narkewa cikin sauƙi a cikin ruwa, kuma ana fitar da yawansa daga jiki ba tare da tarawa cikin ƙwayoyin halitta ba.
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Rashin B5
Ga 'yan wasa, har ma ga tsofaffi, rashin bitamin B, gami da bitamin B5, halayya ce. Wannan yana nuna kanta a cikin alamun bayyanar masu zuwa:
- gajiya na kullum;
- ƙara yawan tashin hankali;
- rikicewar bacci;
- rashin daidaituwa na hormonal;
- matsalolin fata;
- ƙananan kusoshi da gashi;
- rushewar hanyar narkewa.
Sashi
| Yara | |
| har zuwa watanni 3 | 1 MG |
| Watanni 4-6 | 1,5 MG |
| Watanni 7-12 | 2 MG |
| 1-3 shekaru | 2.5 MG |
| har zuwa shekaru 7 | 3 MG |
| 11-14 shekara | 3.5 mg |
| 14-18 shekara | 4-5 MG |
| Manya | |
| daga shekara 18 | 5 MG |
| Mata masu ciki | 6 MG |
| Iyaye masu shayarwa | 7 MG |
Don cike bukatun yau da kullun na matsakaicin mutum, waɗancan samfuran daga teburin da ke sama waɗanda ke cikin abincin yau da kullun sun isa. Recommendedarin amfani da kari ana ba da shawarar ga mutanen da rayuwarsu ke da alaƙa da damuwa na aiki na jiki, da kuma wasanni na yau da kullun.
Yin hulɗa tare da sauran abubuwan haɗin
B5 yana haɓaka aikin abubuwa masu aiki waɗanda aka tsara don mutanen da ke da cutar Alzheimer. Sabili da haka, liyafar ta mai yiwuwa ne kawai a cikin sa hannun likita.
Ba'a ba da shawarar shan acid pantothenic tare da maganin rigakafi, yana rage ikon su na sha, rage tasirin.
Yana aiki da kyau tare da B9 da potassium, waɗannan bitamin suna ƙarfafa junan juna sakamakon tasiri.
Alkahol, maganin kafeyin da masu yin diure suna ba da gudummawa ga fitar da bitamin daga jiki, don haka bai kamata ka zage su ba.
Mahimmanci ga 'yan wasa
Ga mutanen da ke motsa jiki a cikin motsa jiki a kai a kai, saurin fitar abinci mai gina jiki daga jiki halayya ce, don haka, kamar kowa ba, suna buƙatar ƙarin hanyoyin bitamin da na ma'adanai.
Vitamin B5 yana cikin shigar da kuzarin kuzari, don haka amfani da shi yana ba ku damar ƙara ƙarfin jimiri da ba ku ƙarin damuwa mai tsanani. Yana taimakawa rage samar da lactic acid a cikin ƙwayoyin tsoka, wanda ke ba da ciwon tsoka ga duk masu sha'awar wasanni bayan motsa jiki.
Pantothenic acid yana kunna hada sinadarin gina jiki, wanda ke taimakawa wajen gina karfin tsoka, da karfafa jijiyoyi da sanya su fitattu. Godiya ga aikinta, yaduwar jijiyoyin jijiyoyin yana kara sauri, wanda ke ba da damar ƙara yawan saurin dauki, wanda ke da mahimmanci a cikin wasanni da yawa, kuma don rage girman tashin hankali a yayin gasar.
Manyan Abubuwa 10 na B5
| Suna | Maƙerin kaya | Natsuwa, yawan allunan | Farashin, rubles | Shiryawa hoto |
| Pantothenic acid, bitamin B-5 | Source Naturals | 100 mg, 250 | 2400 | |
| 250 mg, 250 | 3500 | |||
| Pantothenic acid | Urearin ureabi'a | 1000 MG, 60 | 3400 | |
| Pantothenic acid | Rayuwar ƙasa | 1000 MG, 60 | 2400 | |
| Formula V VM-75 | Solgar | 75 MG, 90 | 1700 | |
| Vitamin kawai | 50 MG, 90 | 2600 | ||
| Pantovigar | MerzPharma | 60 MG, 90 | 1700 |  |
| Sake bayarwa | Teva | 50 MG, 90 | 1200 |  |
| Cikakke | Vitabiotics | 40 MG, 30 | 1250 | |
| Opti-Maza | Ingantaccen Abinci | 25 MG, 90 | 1100 |
