ʻEhia ka nui o ka vitamina b1 i kēlā me kēia lā

2023-08-17 16:41:50


ʻO ka huaʻai B1 i manaʻo ʻia no nā kāne makahiki 19 a ʻoi aku ka nui o ka manawa he 1.2 mg i kēlā me kēia lā, a no nā wahine i kahi pae makahiki like he 1.1 mg i kēlā me kēia lā. No ka hāpai ʻana a me ka lactation, hoʻonui ka huina i ka 1.4 mg i kēlā me kēia lā.


Ehia ka nui o ka huaora b1 i ka lā.png

ʻO ka ʻae ʻia i kēlā me kēia lā no ka Vitamin B1


ʻO ka ʻāpono papaʻai papaʻai (RDA) no huaʻai B1 ua hoʻokumu ʻia e ka Papa Meaʻai a me ka Nutrition Board o ka Institute of Medicine e pili ana i ka Estimated Average Requirement (EAR). Hoʻokō ka RDA i nā pono meaʻai o 97-98% o nā kānaka olakino i kahi makahiki kikoʻī a me ka demographic kāne. No ka huaora B1, ʻo ka RDA:


Nā kāne makua: 1.2 milligrams i kēlā me kēia lā

Nā wahine makua: 1.1 mg i kēlā me kēia lā

Nā wahine hāpai: 1.4 mg i kēlā me kēia lā

Nā wahine lactating: 1.4 mg i kēlā me kēia lā

ʻOi aku ka kiʻekiʻe o ka RDA no ka huaora B1 no nā wahine hāpai a me nā wahine hānai no ka mea ua hoʻonui ʻia ka pono o ka thiamine i ka ulu ʻana o ka pēpē a me ka pēpē. I ka wā hāpai ʻana, he mea koʻikoʻi ka lawe ʻana i ka huaora B1 ma ka makuahine e pale i ka hemahema e hiki ke hoʻopilikia i ka ulu a me ka ulu ʻana o ka lolo.


No nā keiki, ʻo ka RDA no ka huaora B1:


1-3 mau makahiki: 0.5 mg i ka lā

4-8 mau makahiki: 0.6 mg i ka lā

9-13 mau makahiki: 0.9 mg i ka lā

Ke hiki aku nā keiki i ko lākou mau makahiki ʻōpio ma kahi o 14 mau makahiki, lele ka RDA e hoʻokokoke i nā pae pākeke - 1.2 mg no nā kāne a me 1.0 mg no nā wahine i kēlā me kēia lā.


ʻO ka ʻai ʻana i ke ana i manaʻo ʻia i kēlā me kēia lā o ka huaora B1 mai nā kumu meaʻai a me nā mea hoʻonui e mālama i ke kūlana thiamine kūpono i ke kino a pale i ka nele. ʻO ka ʻai ʻana i ke ʻano ʻai kūpono e hāʻawi i ka RDA o kēia kumulāʻau kumu e ʻae i kou kino e hoʻololi pono i ka meaʻai i ka ikehu, e hoʻomau i ke aʻalolo a me nā ʻiʻo, kākoʻo i ka naʻau paʻa a mālama i ka noʻonoʻo e hana pono.

Nā Puna Meaʻai o Vitamin B1.png

Nā Puna Meaʻai o ka Vitamin B1


ʻO ka hapalua kīʻaha o ka laiki palaka i hoʻomoʻa ʻia e hāʻawi ma kahi o 15% o ka waiwai o kēlā me kēia lā.

ʻOkiʻi puaʻa, ham, pipi wīwī, ʻiʻo kino e like me ke akepaʻa - He kiʻekiʻe kēia mau protein holoholona i ka thiamine hiki ke komo. Hāʻawi ʻia kahi 3-auneke o nā ʻāpana puaʻa i kuke ʻia ma kahi o 27% DV.

ʻO nā pī me ka navy, ʻeleʻele, pinto, lentils, edamame, soybeans - ʻO nā ʻano pīni a me nā legumes he kumu kumu nui o nā mea kanu. wikamina B1. Hāʻawi ka hapalua kīʻaha o nā lentil i kuke ʻia he 19% DV.

ʻO nā nati e like me nā pīkī, nā pistachios, nā nati pine, nā nati macadamia - Hana kēia i nā koho meaʻai momona momona B1. Hoʻokahi auneke pistachios e hāʻawi i 20% DV.

ʻO nā hua e like me ka sunflower, paukena, flax, chia, sesame - Hoʻohui i kēia i ka smoothies, hāʻawi ka oatmeal i kahi hoʻonui thiamine maikaʻi. He 1% DV ka 14 auneke o na anoano sunflower.

ʻO nā lau lau ʻōmaʻomaʻo e like me ka spinach, kale, asparagus, broccoli - ʻO ka ʻōmaʻomaʻo ʻeleʻele o nā lau, ʻoi aku ka kiʻekiʻe o ka waihona B1. Hāʻawi ke kīʻaha o ka spinach moʻa ma kahi o 6% DV.

ʻO ka ʻuala a me ka ʻuala - He 17% DV ka ʻuala i kālua ʻia me ka ʻili. Hāʻawi pū ka ʻuala i kekahi thiamine.

ʻO ka waiū, ka yogurt, ka paʻakai - Nā huahana waiu i hoʻopaʻa paʻa ʻia i ka huaora D ka pauda thiamine. Hoʻokahi kīʻaha waiū he 10% DV.

ʻO ka palaoa paʻa a me ka berena - E nānā i ka lepili no nā huaora i hoʻohui ʻia. Hiki i ka lawelawe ke hāʻawi i ka 25% DV.

Nā huaʻai e like me cantaloupe, pineapple, ʻalani, strawberries, blueberries - Hāʻawi kēia i nā mea liʻiliʻi o ka huaora B1. Aia ma kahi o 6% DV hoʻokahi alani.

E ho'āʻo e hoʻohui i nā kīʻaha holoʻokoʻa me nā nati, nā ʻanoʻano, nā ʻiʻo okana a i ʻole nā ​​legumes i ka ʻai e hoʻonui i kāu ʻai thiamine. ʻO ka ʻai ʻana i nā huaʻai a me nā huaʻai i waiwai nui i ka thiamine e mālama i ka nui o nā huaora. Hiki ke loaʻa maʻalahi ka nui o ka huaora B1 i kēlā me kēia lā ma o ka ʻai kaulike me nā meaʻai i hōʻike ʻia ma luna.


ʻO nā hōʻailona o ka maikaʻi ʻole ʻo Vitamin B1


i ka wa ka pauda B1 ʻAʻole lawa ka intake no ka manawa lōʻihi, alakaʻi ia i ka pau ʻana o nā waihona thiamine i ke kino. Hoʻomaka kēia i ka nele o ka huaora B1 me nā hōʻailona penei:


Ka luhi mau, lethargy, nawaliwali - Pono ʻo Thiamine e unuhi i ka ikehu mai nā ʻakika, no laila e hōʻemi ka hemahema i ka ikehu i loaʻa.

Numbness, kani, wela i nā lima, nā wāwae - ʻO kahi hōʻailona mua o ka hemahema B1 ʻo ia ka pōʻino i nā aʻalolo sensory peripheral e hoʻoulu ai i ka ʻeha, prickling.

ʻO ka ʻiʻo o ka ʻiʻo, ʻāʻī, ʻeha, atrophy - ʻAʻole lawa maʻemaʻe b1, luhi wikiwiki nā ʻiʻo a nāwaliwali.

Nalo ka ʻai, nausea, constipation - Loaʻa nā hopena o ka ʻōpū ma muli o ke koi ʻana o nā enzyme digestive iā B1.

ʻO ka wikiwiki o ka naʻau, ka puʻuwai ʻole, ka edema - Hoʻopilikia ka hemahema i ke olakino puʻuwai ma muli o ke kuleana o B1 i loko o ka metabolism puʻuwai puʻuwai.

ʻO ka huhū, ka nalowale o ka hoʻomanaʻo, ka huikau, ke kaumaha - ʻO ka pōʻino o ke aʻalolo ke kumu o ka hemahema o ka naʻau ke waiho ʻole ʻia.

ʻIke pōwehiwehi, lolo ka maka - Hoʻopilikia ka hemahema o ka huaora B1 i nā aʻalolo e hoʻomalu ana i ka neʻe ʻana o ka maka.

ʻO ke ʻano o ka hoʻopā ʻana, ka mahana, ka haʻalulu - Ma muli o ke ʻano o ka neuropathy sensory.

No ka mea ʻaʻole hiki i ke kino o ke kanaka ke hana i kāna huaʻai B1 ponoʻī, ʻo ka ʻai maʻamau ma o ka meaʻai a me nā mea hoʻohui he mea koʻikoʻi ia e pale ai i ka hemahema.


Nā Lehulehu Kūikawā me nā Pono B1 Mahuahua


Aia kekahi mau pūʻulu o nā kānaka a me nā kūlana olakino e hoʻonui i ka pono o kēlā me kēia lā no ka huaora B1. Pono pinepine kēia mau kānaka thiamin nā mea hoʻohui i hoʻohui i nā kumu meaʻai e hoʻonui i kā lākou ʻai:


Alcoholics - Hoʻopilikia ka inu ʻana i ka waiʻona nui i ka lawe ʻana o ka thiamine mai ka digestive tract a me kona hoʻohana ʻana i nā cell. Pono nā mea inu ʻona ma ka liʻiliʻi ʻelua i ka RDA.


ʻO nā mea pāʻani a me nā limahana - Hoʻonui ka hana kino a me ke koi ʻana i ka hana lima ka pauda B1 koi a hoʻohana. Hiki ke ʻae ʻia nā mea hoʻohui me nā kumu meaʻai.


ʻO ka maʻi maʻi diabetes - kōkua ka Insulin i ka lawe ʻana i ka thiamine i loko o nā pūnaewele no laila ua pilikia pinepine ka poʻe me ka maʻi diabetes i ka hoʻohana ʻana i ka thiamine ma muli o ka dysregulation insulin.


ʻO nā mea maʻi ʻokiʻoki Bariatric - ʻO nā kaʻina hana hoʻemi kaumaha e like me ka gastric bypass e hoʻemi i ka absorption mai ka ʻōpū e koi ana i ka nui o ka thiamine.


ʻO ka poʻe ʻelemakule - Ke emi nei ka hiki ke komo i ka huaora B1 me nā meaʻai ʻē aʻe me ka ulu ʻana o ka makahiki ma muli o ka emi ʻana o ka waiʻona ʻōpū.


Nā maʻi autoimmune - ʻO nā kūlana e like me ka maʻi celiac, ka maʻi o Crohn e hōʻino i nā ʻāpana o ka ʻōpū a pili i ka absorption B1.


ʻO ka maʻi dialysis - ʻO nā maʻi e koi ana i nā lāʻau lapaʻau maʻamau i ka pilikia mai ka wā i hoʻoneʻe ʻia ai ka thiamine e ka kānana ʻana i ke kīkī.


ʻO nā maʻi maʻi maʻi maʻi - pilikia ka poʻe e mālama ana i ka chemotherapy i ka mālama ʻana i ka meaʻai kūpono a me ka lawe ʻana i nā meaʻai.


HIV/AIDS - ʻIke ʻia ka piʻi ʻana o ka hemahema o ka thiamine i kēia heluna kanaka.


No kēia mau pūʻulu koʻikoʻi kiʻekiʻe, ʻo ka thiamine supplement i kēlā me kēia lā e hāʻawi ana i ka 50-100 mg ma mua o ka RDA e ʻōlelo pinepine ʻia e nā mea mālama olakino me kahi meaʻai meaʻai e pale ai i nā hemahema.

Hiki iā ʻoe ke lawe i ka nui o ka Vitamin B1.png

Hiki iā ʻoe ke lawe i ka nui o ka Vitamin B1?

ʻO ke kiʻekiʻe intake kiʻekiʻe e ʻae ʻia (UL) no ʻO ka huaʻa B1 maʻemaʻe ʻAʻole i hoʻokumu paʻa ʻia akā ua manaʻo ʻia ʻaʻole hiki ke loaʻa nā hopena maikaʻi ʻole mai ka nui o ka nui. ʻO nā kumu kiʻekiʻe loa ma mua o 300-500 mg i kēlā me kēia lā hiki ke kumu:


  • Nausea, luaʻi, ʻūhū

  • ʻO ke poʻo, hoʻomaha

  • Kanikani'āʻula.

  • Hoʻonuiʻia ka puʻuwai o ka naʻau

  • Ka nāwaliwali o ka puʻupuʻu

No laila, ʻoiai ʻaʻole kakaikahi ka ʻona mai ka nui o ka huaora B1 inā lawe ʻia nā mea hoʻohui e like me ke kuhikuhi ʻana, pono e pale ʻia nā megadoses ma luna o 200-300 mg i kēlā me kēia lā ma ke ʻano he palekana. Hoʻopili i ka RDA ke ʻole i ʻōlelo ʻia e ka lāʻau lapaʻau e lawe hou aku.



ʻO ka Vitamin B1 (Thiamine) nā mea nui:


  • ʻO ka vitamina B paʻakikī hiki ke hoʻoheheʻe i ka wai

  • Pono no ka hoʻololi ʻana i ka meaʻai i ikehu

  • Kākoʻo i ke aʻalolo, ka puʻuwai, ka ʻiʻo, ka hana lolo

  • Loaʻa i loko o nā kīʻaha piha, ka ʻiʻo, ka iʻa, nā hua, nā nati, nā hua

  • ʻO RDA ka 1.1-1.4 mg i kēlā me kēia lā no nā pākeke

  • ʻO ka hemahema ke kumu o ka luhi, neuropathy, beriberi

  • Pono paha nā mea hoʻohui e ka poʻe i hoʻonui i nā koi

Hiki i nā pilikia o ka nui o ka huaora B1.png

Loaʻa i nā pilikia o ka nui o ka huaora B1


ʻOiai he huaʻaola hiki ke hoʻoheheʻe ʻia i ka wai ka huaora B1 a ʻo nā mea ʻē aʻe e hoʻokuʻu ʻia i loko o ka mimi, hiki ke loaʻa nā hopena kiʻekiʻe loa ma mua o ka Tolerable Upper Intake Level (UL) i nā poʻe maʻi. E like me ka European Food Safety Authority, ʻo ka UL he 100 mg i kēlā me kēia lā no nā pākeke.


ʻO nā hopena ʻaoʻao mai ka lawe ʻana i ka nui o ka huaora B1 ma ke ʻano o nā mea hoʻohui ma luna o 300-500 mg i kēlā me kēia lā:


Nausea, luaʻi, ʻaʻai

ʻO ka ʻōpū o ka ʻōpū, ʻāʻī

ʻO ke poʻo, ka huhū

ʻO ka hiamoe, hoʻomaha

ʻO ka tachycardia, ka puʻuwai palpitations

ʻO ka nāwaliwali o ka ʻiʻo a me ka ʻeha

ʻO ka ʻūhū, ka ʻili, ka ʻili ʻula

No laila, ʻoiai ʻaʻole kakaikahi ka ʻawaʻawa maoli mai ka lawe ʻana i ka huaora B1 nui, pono e pale i nā megadoses ma luna o 200-300 mg i kēlā me kēia lā me ka ʻole o ka nānā ʻana i nā lāʻau lapaʻau. No ka heluna nui, ʻo ka noho ʻana i loko o ka laulā RDA ma o ka ʻai a me ka hoʻohui ʻia ʻana e like me ka mea e pono ai ke ʻōlelo ʻia no ke olakino maikaʻi loa.


I ka hopena, ʻo ka haʻawina ʻai i ʻōlelo ʻia no ka hālāwai ʻana i kēlā me kēia lā vitamin B1 a i ʻole thiamine e pono ai ma kahi o 1.1 a 1.4 mg no ka hapa nui o nā pākeke olakino. ʻO ka ʻai ʻana i ka meaʻai kaulike me ka ʻai piha, ka ʻiʻo, ka iʻa, nā legumes, nā ʻanoʻano, nā nati a me nā mea kanu hiki ke kōkua i ka hāʻawi ʻana i ka thiamine kūpono e hoʻokō ai i nā koi physiological. Hiki i ka poʻe me kekahi mau maʻi olakino ke pōmaikaʻi mai nā mea hoʻohui o 50-100 mg i kēlā me kēia lā me ka ʻai ʻana i ka meaʻai ma hope o ka nīnau ʻana i kā lākou kauka. 


He kuleana koʻikoʻi ka Vitamin B1 i ka hana ʻana o ka ikehu, ke aʻalolo a me ke olakino puʻuwai. ʻO ka ʻai ʻana i ka nui kūpono i kēlā me kēia lā he mea nui ia no ka olakino holoʻokoʻa. Manaʻo wau e hāʻawi kēia ʻike kikoʻī i kahi ʻike piha i ka nui o ka huaora B1 i kēlā me kēia lā i kūpono no ka mālama ʻana i ke kūlana meaʻai maikaʻi.


No ke kau ʻana i kahi kauoha no ka pauka Vitamin B1, e ʻoluʻolu e kelepona iā Sciground ma info@scigroundbio.com.


Huaola B1: Pepa Hoʻopono no nā ʻOihana Ola. Nā Hui Ola Ola.

Thiamin. Linus Pauling Institute ma ke Kulanui o Oregon State.

Vitamin B1 (Thiamine). Ke Kulanui Mokuʻāina ʻo Oregon.

Vitamin B1 (Thiamine). Kulanui o Michigan.

Huaola B1. MedlinePlus, Hale Waihona Puke Lapaʻau Lapaʻau o US.


No ka mea kākau

mea kākau bio.jpg




He kanaka botanist ʻo Celine Xu me 15 mau makahiki o ka ʻike i ka noiʻi ʻana a me ka hoʻomohala ʻana i nā mea kanu mea kanu no nā noi meaʻai a me nā lāʻau lapaʻau. Alakaʻi ʻo ia i kahi hui R&D e pili ana i ka ʻike, ka mahiʻai ʻana a me ka unuhi ʻana i nā mea kanu lāʻau. Ua loaʻa iā Celine Xu kahi Ph.D. ma Plant Biology ua kākau i nā ʻatikala he nui i loko o nā puke pai e pili ana i nā pono olakino o nā phytochemical kūikawā. 'Ōlelo pinepine 'o ia ma nā 'aha kūkā o ka 'oihana e pili ana i nā mea hou e pili ana i ka 'imi noi'i mea kanu. Hoʻolaʻa ʻia ʻo Celine Xu i ka holomua ʻana i ka ʻike ʻepekema pehea e hoʻohana ʻia ai nā pūhui mea kanu i hoʻopaʻa ʻia e hoʻomaikaʻi i ke olakino kanaka.