Pantothenic acid le biotin

Pantothenic acid (B5) le biotin (B7) ke mefuta ea livithamini tsa B. Li qhibiliha ka metsi, ho bolelang hore 'mele o ke ke oa li boloka. Haeba 'mele o sitoa ho sebelisa vithamine eohle, chelete e eketsehileng e siea' mele ka moroto.'Mele o boloka pokello e nyane ea livithamini tsena. Li tlameha ho nkuoa khafetsa ho boloka pokello.

Pantothenic acid le biotin lia hlokahala bakeng sa kholo. Li thusa 'mele ho senyeha le ho sebelisa lijo. Sena se bitsoa metabolism. Ka bobeli li hlokahala bakeng sa ho etsa mafura a acid.

Pantothenic acid le eona e bapala karolo ea tlhahiso ea lihormone le k'holeseterole. E sebelisoa hape phetohong ea pyruvate.

Hoo e ka bang lijo tsohle tsa limela le tsa liphoofolo li na le asiti ea pantothenic ka bongata bo fapaneng, leha ts'ebetso ea lijo e ka baka tahlehelo e kholo.

Pantothenic acid e fumanoa lijong tse nang le mehloli e metle ea livithamini tsa B, ho kenyelletsa tse latelang:

• Liprotheine tsa liphoofolo
• Avocado
• Broccoli, kale le meroho e meng lelapeng la k'habeche
• Mahe
• Lijo tsa linaoa le lensisi
• Lebese
• Li-mushroom
• Lijo tsa 'mele
• Likhoho
• Litapole tse tšoeu le tse tsoekere
• Lithollo tsa lijo-thollo kaofela
• Tomoso

Biotin e fumanoa lijong tse nang le mehloli e metle ea livithamini tsa B, ho kenyelletsa:

• Thollo
• Tsokolate
• Lehe la lehe
• Li-legume
• Lebese
• Linate
• Lijo tsa 'mele (sebete, liphio)
• Fariki
• Tomoso

Ho hloka asiti ea pantothenic ha ho bonolo haholo, empa ho ka baka maikutlo a ho hlohlona maotong (paresthesia). Ho hloka biotin ho ka lebisa ho bohloko ba mesifa, dermatitis, kapa glossitis (ho ruruha ha leleme). Matšoao a khaello ea biotin a kenyelletsa makhopho a letlalo, ho lahleheloa ke moriri le lipekere tse robehileng.

Tekanyo e kholo ea asiti ea pantothenic ha e bake matšoao, ntle le (mohlomong) letshollo. Ha ho na matšoao a chefo a tsoang ho biotin.

LIEKETSENG LITLHAKISO

Litlhahiso bakeng sa asiti ea pantothenic le biotin, hammoho le limatlafatsi tse ling, li fanoe ho Dietary Reference Intakes (li-DRIs) tse ntlafalitsoeng ke Boto ea Lijo le Phepo ho Setsi sa Bongaka. DRI ke lentsoe bakeng sa lethathamo la litlatsetso tse sebelisetsoang ho rala le ho lekola phepelo ea limatlafatsi tsa batho ba phetseng hantle. Litekanyetso tsena, tse fapaneng ka lilemo le bong, li kenyelletsa:

• Khothaletso e fanoeng ea Dietary Allowance (RDA): Karolelano ea boemo ba letsatsi le letsatsi ba ho ja bo lekane ho fihlela litlhoko tsa limatlafatsi tsa batho bohle ba phetseng hantle (97% ho 98%).
• Ho noa ho lekaneng (AI): e thehiloe ha ho se na bopaki bo lekaneng ba ho nts'etsapele RDA. E behiloe boemong boo ho nahanoang hore bo netefatsa phepo e nepahetseng.

Ho kenella ka lijo tsa lijo bakeng sa asiti ea pantothenic:

• Lilemo tsa likhoeli tse 0 ho isa ho tse 6: limiligrama tse 1,7 ka letsatsi (mg / ka letsatsi)
• Lilemo tsa likhoeli tse 7 ho isa ho tse 12: 1.8 * mg / ka letsatsi
• Lilemo 1 ho isa ho lilemo tse 3: 2 * mg / ka letsatsi
• Lilemo tse 4 ho isa ho tse 8: 3 * mg / ka letsatsi
• Lilemo tse 9 ho isa ho tse 13: 4 * mg / ka letsatsi
• Lilemo 14 le ho feta: 5 * mg / letsatsi
• 6 mg / letsatsi nakong ea bokhachane
• Lactation: 7 mg / ka letsatsi

Tlhahiso e lekaneng (AI)

Lits'oaetso tsa litšupiso tsa lijo bakeng sa biotin:

• Lilemo tsa likhoeli tse 0 ho isa ho tse 6: li-micrograms tse 5 ka letsatsi (mcg / ka letsatsi)
• Lilemo tsa likhoeli tse 7 ho isa ho tse 12: 6 * mcg / ka letsatsi
• Lilemo 1 ho isa ho lilemo tse 3: 8 * mcg / letsatsi
• Lilemo tse 4 ho isa ho tse 8: 12 * mcg / letsatsi
• Lilemo tse 9 ho isa ho tse 13: 20 * mcg / ka letsatsi
• Lilemo tse 14 ho isa ho tse 18: 25 * mcg / ka letsatsi
• 19 le ho feta: 30 * mcg / letsatsi (ho kenyeletsoa basali ba baimana)
• Basali ba ntseng ba sebetsa: 35 * mcg / ka letsatsi

Tlhahiso e lekaneng (AI)

Mokhoa o motle oa ho fumana litlhokahalo tsa letsatsi le letsatsi tsa livithamini tsa bohlokoa ke ho ja lijo tse leka-lekaneng tse nang le mefuta e fapaneng ea lijo.

Litlhahiso tse ikhethileng li ipapisitse le lilemo, thobalano le lintlha tse ling (joalo ka bokhachane). Basali ba imeng kapa ba anyesang ba hloka chelete e ngata. Botsa mofani oa tlhokomelo ea bophelo hore na ke chelete e kae eu loketseng.

Pantothenic acid e; Pantethine; Vithamine B5; Vithamine B7

Mason JB. Li-vithamine, sala morao liminerale le li-micronutrients tse ling. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: khaolo ea 218.

Salwen MJ. Li-vithamine le ho latela likarolo. Ka: McPherson RA, Pincus MR, bahlophisi. Henry's Clinical Diagnosis le Tsamaiso ka Mekhoa ea Laboraro. La bo23 la ed. St Louis, MO: Elsevier; 2017: khaolo ea 26.