Yini i-Vitamin B5 ye
-Delile
UVitamin B5, obizwa nangokuthi i-pantothenic acid, wenza imisebenzi emzimbeni njengokukhiqiza i-cholesterol, ama-hormone nama-erythrocyte, okungamaseli athwala umoya-mpilo egazini.
Le vithamini ingatholakala ekudleni okufana nenyama entsha, ukholifulawa, i-broccoli, okusanhlamvu okuphelele, amaqanda nobisi, kanti ukushoda kwayo kungadala izimpawu ezifana nokukhathala, ukudangala kanye nokucasuka njalo. Bona uhlu olugcwele lokudla okunothile lapha.
Ngakho-ke, ukusetshenziswa okwanele kukavithamini B5 kuletha izinzuzo zezempilo ezilandelayo:
- Khiqiza amandla futhi ugcine ukusebenza kahle kwe-metabolism;
- Gcina ukukhiqizwa okwanele kwamahomoni novithamini D;
- Nciphisa ukukhathala nokukhathala;
- Thuthukisa ukwelashwa kwamanxeba nokuhlinzwa;
- Nciphisa i-cholesterol ephezulu ne-triglycerides;
- Siza ukulawula izimpawu zesifo samathambo.
Njengoba uvithamini B5 utholakala kalula ekudleni okwehlukile, imvamisa bonke abantu abadla okunempilo banokudla okwanele kwalesi sakhi.
Inani elinconyiwe
Inani elinconyiwe lokudla kukavithamini B5 liyahluka kuye ngobudala nobulili, njengoba kukhonjisiwe etafuleni elilandelayo:
| Ubudala | Inani likavithamini B5 ngosuku |
| Izinyanga ezi-0 kuya kwezi-6 | 1.7 mg |
| Izinyanga eziyi-7 kuya kwezingu-12 | 1.8 mg |
| 1 to 3 iminyaka | 2 mg |
| Iminyaka emi-4 kuya kwengu-8 | 3 mg |
| Iminyaka engu-9 kuya kwengu-13 | 4 mg |
| Iminyaka eyi-14 noma ngaphezulu | 5 mg |
| Abesifazane abakhulelwe | 6 mg |
| Abesifazane abancelisayo | 7 mg |
Ngokuvamile, ukwesekwa nge-vitamin B5 kunconywa kuphela ezimweni zokuxilongwa kokushoda kwale vithamini, ngakho-ke bheka izimpawu zokushoda kwalesi sakhi.
Kuyathakazelisa Esizeni
Ukholifulawa uyancipha futhi uvimbele umdlavuza
