Pantothenic acid ma le biotin

Pantothenic acid (B5) ma le biotin (B7) o ituaiga o B vitamini. O ni vai-soluble, o lona uiga e le mafai e le tino ona teuina. Afai e le mafai e le tino ona faʻaaogaina le vitamini atoa, o le aofaʻi faʻaopoopo e tuua ai le tino e ala i le miaga.O le tino o loʻo teuina se laʻititi faʻasoa o nei vaitamini. E tatau ona ave i latou i se tulaga masani e tausi ai le faʻasao.

Pantothenic acid ma le biotin e manaʻomia mo le tuputupu aʻe. Latou te fesoasoani i le tino malepe ma faʻaaogaina meaʻai. E taʻua lea ole metabolism. Latou te manaʻomia uma mo le faia gaʻo gaʻoa.

Pantothenic acid e faʻatinoina foi le sao i le gaosiaina o homone ma le suka. E faʻaaogaina foʻi ile faʻaliliuga ole pyruvate.

Toetoe lava o mea totino-ma meaʻai i luga o meaʻai e iai pantothenic acid i ituaiga eseese, e ui lava o le gaosiaina o meaʻai e mafai ai ona mafua ai se leiloa taua.

E maua le pantothenic acid i meaʻai e lelei tele ai le vaitamini B, e aofia ai mea nei:

• Polokalame manu
• Avocado
• Broccoli, kale, ma isi fualaʻau i le kapisi aiga
• Fuamoa
• Legume ma lentil
• Susu
• Musele
• Aano oano
• Moa
• Paʻu paʻe ma suamalie
• Sereala atoa
• Fefete

E maua le biotin i meaʻai e lelei tele ai le vailaʻau B, e aofia ai:

• Cereal
• Sukalati
• Fuamoa fuamoa
• Legume
• Susu
• Nati
• Aano oano (ate, fatugaʻo)
• Puaa
• Fefete

O le le lava o pantothenic acid e seasea lava, ae mafai ona mafua ai se tingling lagona i vae (paresthesia). O le le lava o le biotin e onoʻi atu ai i le tiga o le maso, dermatitis, poʻo le glossitis (fulafula o le laulaufaiva). Faʻailoga o le le lava o le biotin e aofia ai le paʻu o le paʻu, leiloa o lauulu, ma fao magaugau.

Tele tui o pantothenic acid e le mafua ai faʻailoga, e ese mai i (atonu) manava manava. E leai ni faʻailoaina oona faʻailoga mai le biotin.

FAAALIGA MAUA

Fautuaga mo le pantothenic acid ma le biotin, faʻatasi ai ma isi mea aoga, o loʻo saunia i le Dietary Reference Intakes (DRIs) na atiaʻe e le Komiti o Meaʻai ma Meaʻai i le Institute of Medicine. O le DRI o se vaitaimi mo se seti o faʻamatalaga faʻaaogaina o loʻo faʻaaoga e fuafua ai ma iloiloina ia meaʻai taumafa o tagata soifua maloloina. Nei taua, e eseese ile tausaga ma feusuaiga, aofia ai:

• Fautuaina Meaʻai Taumafa (RDA): averesi laʻasaga tulaga o le taumafaina e lava e faafetaiaʻia ai mea paleni manaʻoga o le toeititi uma (97% i le 98%) soifua maloloina tagata.
• Avanoa talafeagai (AI): faʻamautuina pe a le lava molimau e atiaʻe ai se RDA. Ua faʻatulagaina i se tulaga e manatu e mautinoa ai lava meaai paleni.

Meaʻai faʻatatau ile taumafa mo le pantothenic acid:

• Tausaga 0 i le 6 masina: 1.7 * milligrams i le aso (mg / aso)
• Tausaga 7 i le 12 masina: 1.8 * mg / aso
• Tausaga 1 i le 3 tausaga: 2 * mg / aso
• Tausaga 4 i le 8 tausaga: 3 * mg / aso
• Tausaga 9 i le 13 tausaga: 4 * mg / aso
• Tausaga 14 ma luga atu: 5 * mg / aso
• 6 mg / aso i le taimi o maʻito
• Lactation: 7 mg / aso

* Avanoa talafeagai (AI)

Meaʻai faʻatatau ile taumafa mo le biotin:

• Tausaga 0 i le 6 masina: 5 * micrograms i le aso (mcg / aso)
• Tausaga 7 i le 12 masina: 6 * mcg / aso
• Tausaga 1 i le 3 tausaga: 8 * mcg / aso
• Tausaga 4 i le 8 tausaga: 12 * mcg / aso
• Tausaga 9 i le 13 tausaga: 20 * mcg / aso
• Tausaga 14 i le 18 tausaga: 25 * mcg / aso
• 19 ma luga atu: 30 * mcg / aso (aofia ai ma fafine ua maʻito)
• Lactating fafine: 35 * mcg / aso

* Avanoa talafeagai (AI)

O le auala sili e maua ai mea manaʻomia i aso uma, o le 'ai o meaʻai paleni o loʻo iai ituaiga taumafa.

Faʻapitoa fautuaga faʻamoemoeina i tausaga, itupa, ma isi mafuaʻaga (e pei o maʻitaga). Fafine ua maʻito poʻo faʻasusu e manaʻomia ni aofaiga maualuga atu. Fesili i lau soifua maloloina poʻo le a le aofaʻi e sili ona lelei mo oe.

Pantothenic acid; Pantethine; Vitamini B5; Vitamini B7

Mason JB. Vitamini, suʻesuʻe minerale, ma isi micronutrients. I totonu: Goldman L, Schafer AI, eds. Faʻafomaʻi Goldman-Cecil. 25th lomiga. Filatelefaia, PA: Elsevier Saunders; 2016: mata 218.

Salwen MJ. Vitamini ma faʻasologa elemeni. I totonu: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis and Management e le Laboratory Metotia. 23rd ed. St Louis, MO: Elsevier; 2017: mata 26.