Vitamin B1 ——Masu Hadin Gwiwar Ƙwararrun Ƙarfin Dan Adam

Vitamin B1, wanda kuma aka sani da thiamine, bitamin ne mai narkewa da ruwa wanda ke taka muhimmiyar rawa a cikin metabolism na carbohydrates. Anan akwai mahimman bayanai game da bitamin B1:
Tsarin Sinadarai:
Thiamine shine bitamin B mai narkewa da ruwa tare da tsarin sinadarai wanda ya haɗa da thiazole da zoben pyrimidine. Yana wanzu ta nau'i-nau'i da yawa, tare da thiamine pyrophosphate (TPP) kasancewa nau'in coenzyme mai aiki.
Aiki:
Thiamine yana da mahimmanci don juyar da carbohydrates zuwa makamashi. Yana aiki azaman coenzyme a cikin mahimman halayen biochemical da yawa waɗanda ke cikin rushewar glucose.
Yana taka muhimmiyar rawa a cikin aikin ƙwayoyin jijiya kuma yana da mahimmanci ga aikin da ya dace na tsarin jijiya.
Sources:
Kyakkyawan tushen abinci na thiamine sun haɗa da hatsi gabaɗaya, ƙaƙƙarfan hatsi, legumes (kamar wake da lentil), kwayoyi, iri, alade, da yisti.
Rawanci:
Rashin thiamine zai iya haifar da yanayin da aka sani da beriberi. Akwai manyan nau'ikan beriberi guda biyu:
Rigar Beriberi:Ya ƙunshi alamun cututtukan zuciya kuma yana iya haifar da gazawar zuciya.
Dry Beriberi:Yana shafar tsarin jin tsoro, yana haifar da bayyanar cututtuka irin su raunin tsoka, tingling, da wahalar tafiya.
Rashin thiamine kuma na iya faruwa a cikin mutanen da ke cin abinci mai yawa a cikin ingantaccen carbohydrates da ƙarancin abinci mai arzikin thiamine.
Sharuɗɗan da ke Haɗe da Rashin Thiamine:
Shaye-shaye na yau da kullun shine sanadin rashi na thiamine. An san yanayin da ciwo na Wernicke-Korsakoff, kuma yana iya haifar da alamun cututtuka masu tsanani.
Sharuɗɗan da ke shafar sha na gina jiki, kamar cutar Crohn ko tiyatar bariatric, na iya ƙara haɗarin rashi thiamine.
Ba da Shawarwari na Kullum (RDA):
Shawarar shayarwar yau da kullun na thiamine ya bambanta ta shekaru, jima'i, da matakin rayuwa. An bayyana shi a cikin milligrams.
Kari:
Ana ba da shawarar ƙara thiamine a lokuta na rashi ko lokacin da ake buƙatar ƙarin buƙata, kamar lokacin ciki ko lokacin shayarwa. Har ila yau, a wasu lokuta ana ba da izini ga mutanen da ke da wasu yanayin kiwon lafiya.
Hankalin zafi:
Thiamine yana kula da zafi. Dafa abinci da sarrafa su na iya haifar da asarar thiamine a cikin abinci. Don haka, yana da mahimmanci a haɗa sabbin abinci iri-iri da ƙarancin sarrafawa a cikin abinci don tabbatar da isasshen abin ci.
Ma'amala da Magunguna:
Wasu magunguna, irin su wasu magungunan diuretics da magungunan kashe-kashe, na iya ƙara buƙatar jiki na thiamine. Yana da mahimmanci a tuntuɓi mai sana'a na kiwon lafiya idan akwai damuwa game da matsayin thiamine, musamman a yanayin amfani da magani.
Tabbatar da isasshen abinci na thiamine ta hanyar daidaita abinci yana da mahimmanci ga lafiyar gabaɗaya, musamman don aikin da ya dace na tsarin jijiya da kuzari. Idan akwai damuwa game da rashi na thiamine ko kari, yana da kyau a tuntuɓi ƙwararren kiwon lafiya don jagorar keɓaɓɓen.