Pantothenic acid da biotin

Pantothenic acid (B5) da biotin (B7) nau'ikan bitamin ne na B. Sun kasance mai narkewa cikin ruwa, wanda ke nufin cewa jiki ba zai iya adana su ba. Idan jiki ba zai iya amfani da dukan bitamin ba, ƙarin adadin yana barin jiki ta cikin fitsari. Jiki yana riƙe da ɗan ajiyar waɗannan bitamin. Dole ne a dauke su akai-akai don kula da ajiyar.

Ana bukatar Pantothenic acid da biotin don ci gaba. Suna taimaka wa jiki lalacewa da amfani da abinci. Wannan shi ake kira metabolism. Dukansu ana buƙatar su don yin ƙwayoyin mai.

Pantothenic acid shima yana taka rawa wajen samar da sinadarin homonin da cholesterol. Hakanan ana amfani dashi a cikin juyawar pyruvate.

Kusan dukkanin kayan abinci na tsire-tsire da na dabbobi suna ɗauke da sinadarin pantothenic cikin ɗimbin yawa, kodayake sarrafa abinci na iya haifar da babbar asara.

Ana samun Pantothenic acid a cikin abinci waɗanda ke da kyau tushen bitamin na B, gami da waɗannan masu zuwa:

• Sunadaran dabba
• Avocado
• Broccoli, kale, da sauran kayan lambu a cikin dangin kabeji
• Qwai
• Legumes da kayan lambu
• Madara
• Namomin kaza
• Naman kwayoyin
• Kaji
• Fari da dankali mai zaki
• Cikakken hatsi
• Yisti

Ana samun biotin a cikin abinci waɗanda ke da tushen tushen bitamin na B, gami da:

• Hatsi
• Cakulan
• Kwai gwaiduwa
• Kayan kafa
• Madara
• Kwayoyi
• Naman kwayoyin (hanta, koda)
• Alade
• Yisti

Rashin pantothenic acid yana da wuya sosai, amma yana iya haifar da jin ƙai a ƙafafu (paresthesia). Rashin biotin na iya haifar da ciwon tsoka, dermatitis, ko glossitis (kumburin harshe). Alamomin karancin kwayoyin halittar sun hada da zafin fatar jiki, zubar gashi, da kusoshi masu taushi.

Yawancin allurai na pantothenic acid ba sa haifar da alamomin, ban da (mai yuwuwa) gudawa. Babu sanannun alamun cututtuka masu guba daga biotin.

NUNA SHAWARA

Shawarwarin don pantothenic acid da biotin, da sauran abubuwan gina jiki, ana bayar da su a cikin Abincin Abincin Abincin (DRIs) wanda Hukumar Abinci da Abinci ta gina a Cibiyar Magunguna. DRI kalma ce don ƙididdigar isharar da aka yi amfani da ita don tsarawa da tantance abubuwan cin abinci na masu lafiya. Wadannan dabi'u, wadanda suka bambanta da shekaru da jinsi, sun hada da:

• Bada Shawarwarin Abinci (RDA): matsakaiciyar matakin yau da kullun wanda ya isa ya sadu da abubuwan gina jiki na kusan duka (97% zuwa 98%) lafiyayyu.
• Isasshen Amfani (AI): kafa lokacin da babu isassun shaidu don haɓaka RDA. An saita shi a matakin da ake tunanin tabbatar da isasshen abinci mai gina jiki.

Abincin Abincin Abincin Abinci don acid pantothenic:

• Shekaru 0 zuwa watanni 6: 1.7 * milligram a kowace rana (mg / rana)
• Shekaru 7 zuwa watanni 12: 1.8 * mg / day
• Shekaru 1 zuwa 3: 2 * mg / day
• Shekaru 4 zuwa 8: 3 * mg / day
• Shekaru 9 zuwa 13: 4 * mg / day
• Shekaru 14 zuwa sama: 5 * mg / day
• 6 mg / rana yayin daukar ciki
• Lactation: 7 MG / rana

* Isasshen Amfani (AI)

Abincin Abincin Abincin Abinci don biotin:

• Shekaru 0 zuwa watanni 6: 5 * microgram kowace rana (mcg / rana)
• Shekaru 7 zuwa watanni 12: 6 * mcg / rana
• Shekaru 1 zuwa 3: 8 * mcg / rana
• Shekaru 4 zuwa 8: 12 * mcg / rana
• Shekaru 9 zuwa 13: 20 * mcg / rana
• Shekaru 14 zuwa 18: 25 * mcg / rana
• 19 zuwa sama: 30 * mcg / rana (gami da mata masu ciki)
• Mata masu shayarwa: 35 * mcg / rana

* Isasshen Amfani (AI)

Hanya mafi kyau don samun buƙatun yau da kullun na mahimmin bitamin shine cin abinci mai daidaituwa wanda ya ƙunshi abinci iri-iri.

Takamaiman shawarwari sun dogara da shekaru, jima'i, da wasu dalilai (kamar ciki). Mata masu ciki ko masu shayarwa suna buƙatar adadi mai yawa. Tambayi mai ba ku kiwon lafiya wane adadin ne ya fi dacewa a gare ku.

Pantothenic acid; Pantethine; Vitamin B5; Vitamin B7

Mason JB. Vitamin, ma'adanai masu alama, da sauran kayan ƙarancin abinci. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 218.

Salwen MJ. Vitamin da abubuwa masu alama. A cikin: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis and Management by Hanyoyin Laboratory. 23 ga ed. St Louis, MO: Elsevier; 2017: babi na 26.