Vitamina B1 a fost numită tiamină de medicul japonez Suzuki Umetaro în 1910. Este o vitamină hidrosolubilă, vitală pentru creşterea şi dezvoltarea normală a întregului organism şi ajută la menţinerea bunei funcţionări a sistemului nervos periferic, cardiovascular şi gastrointestinal. Tiamina conţine sulf şi un grup amino în moleculă complexă şi intervine în metabolismul glucidelor, proteinelor şi lipidelor.
Rolul vitaminei B1
- ajută la metabolizarea carbohidraţilor în glucoză pentru a obţine energie;
- stimulează formarea enzimei, tiamin-pirofosfazată necesară proceselor de decarboxilare din ciclul Krebs generator de energie;
- participă la metabolismul grăsimilor, proteinelor şi acizilor nucleici (ADN, ARN);
- are un rol important în transmiterea impulsului nervos (neuropatia periferică, encefalopatia Wernicke, sindromul Korsakoff);
- intensifică funcţionarea limfocitelor T (creşte imunitatea, stimulează formarea şi funcţionarea celulelor creierului);
- necesară producerii acetilcolinei, serotoninei şi adrenalinei fără de care sistemul nervos nu poate funcţiona.
- îmbunătăţeşte circulaţia sângelui;
- reglează tensiunea arterială;
- stimulează secreţia sucurilor digestive şi funcţia antitoxică a ficatului;
- favorizează depunerea glicogenului în ficat, fiind indispensabilă în transformarea hidraţilor de carbon în lipide, obţinând astfel surse noi de energie;
- protejează celulele de efectul acetaldehidei, ajută la asimilarea alcoolului;
- ajută la funcţionarea aparatului cardiovascular şi a unor glande endocrine;
- previne apariţia bolii beri-beri (vitamina antiberi-beri).
O formă a acestei boli numită beri-beri umed, apare atunci când cedează inima datorită acumulării de lichide în ţesuturi. A doua varietate de beri-beri este beri-beri uscat, cu efecte principale asupra sistemului nervos, atrofie musculară, etc. A treia formă implică degenerscenţa cerebrală (sindromul Wernicke-Korsakoff).
Surse de vitamina B1: drojdie de bere, germeni de grâu, pâine integrală, coji de orez, cereale integrale, tărâţe, făină de ovăz, orz, secară, mazăre, fasole, porumb, soia, hrişcă, ceapă, sfeclă, păstârnac, hrean, păpadie, ştevie, cicoare, obligeană, pelin, mentă, nalbă, lemn dulce, măcriş, toate soiurile de fructe, alune, nuci, fistic, castane, coacăze, seminţe de floarea soarelui, legume cu frunze verzi, carne de porc slabă (chinezii o folosesc cu precădere în preparatele lor), organe (ficat, inimă, rinichi), carne de vită şi de mânzat, lactate, ouă (bogate în albumină şi colină).
Beneficiile tiaminei (vitamina B1)
Tiamina previne numeroase afecţiuni, cum ar fi: întârzieri în creştere, digestie lentă, constipaţie atonă (dată de scăderea tonicitaţii musculaturii intestinale), scădere în greutate, tulburări de sarcină şi alăptare, reproducere, anorexie, anemie, greaţă, colite, arsuri, dureri diferite (durerile de dinţi post-operatorii), crampe musculare, tulburarea reflexelor, furnicături sau înţepături, contractaţii care îngreunează mersul, beri – beri uscat cu paralizia şi atrofia muşchilor membrelor (neuropatia periferică constă în afectarea simetrică a funcţiei senzoriale, motorii şi reflexe), boli infecţioase ale sistemului nervos, oboseală generală şi convalescenţă, stres, nervozitate, apatie, insomnie, slăbirea atenţiei şi memoriei, iritabilitate, hemoragii cerebrale, sciatică, paralizii, nevrite şi polinevrite (vitamina antinevritică), ateroscleroză, Alzheimer, tromboze, tulburări de ritm cardiac, insuficienţă cardiacă, miocardite (vitamina inimii), insuficienţe hepatice, hepatite şi ciroze, gută, alergii, dureri reumatismale, dermatoze, zona zoster, răul de maşină, de mare sau de avion, etc.
Excesul tiaminei (vitamina B1)
Orice cantitate în exces este eliminată prin urină, fără a putea fi stocată în ţesuturi sau organe. S-au înregistrat rare simptome determinate de dereglarea glandei tiroide, a secreţiei de insulină sau de creşterea acidului lactic şi piruvic.
Totuşi, o doză mult mai mare decât cea recomandată poate duce la eliminarea celorlalte vitamine din grupul B, în special vitamina B6. Poate provoca stări de slăbiciune, creşterea pulsului, nervozitate, tremurături, herpesuri, edeme, alergii, dureri de cap şi poate afecta sistemul respirator.
Suplimentarea dozei zilnice recomandate de tiamină
Copiii, femeile însărcinate sau cele care alăptează, sportivii, adulţii cu o activitate fizică intensă, fumătorii, cei care beau alcool au nevoie de mai multă tiamină.
Alimentaţia bogată în glucide (zahăr), stresul (boală, anxietate, traume, operaţii), frigul, consumul de medicamente sau cele cu conţinut de cofeină (cinetidina sau indometacina), anticonceptionalele, diminuantele aciditaţii gastrice, cresc necesarul de tiamină.
Vegetarienii trebuie să aibă grijă la alcătuirea meniului, deoarece tiamina este sintetizată de bacterii şi de plante, dar în general cantităţile sunt insuficiente necesarului organismului.
Sfaturi utile
Foloseşte cât mai puţină apă la gătit şi reutilizeaz-o deoarece în ea se află cea mai mare parte a tiaminei.
Temperatura şi timpul de fierbere să fie redus la minim, pentru a nu avea pierderi de 30 – 80% din tiamină.
Substanţele alcaline (bicarbonatul de sodiu), antiacizii, alimentele tăiate în bucaţi mici distrug tiamina.
Cartofii adăugaţi la prepararea mâncărurilor au proprietatea de a absorbi şi de a păstra această vitamină.
Conservarea cu sare şi congelarea păstrează o bună parte din tiamină.
Persoanele lipsite de tiamină sunt magnet pentru ţânţari, mirosul tiaminei îi îndepărtează.
Mahmureala de după beţie se datorează distrugerii vitaminei B1 şi colinei care poate induce mutaţii ale moleculelor de ADN, eveniment primar în iniţierea şi evoluţia cancerului.
Nici o vitamină din complexul B nu trebuie administrată singură. Este sinergică cu celelalte vitamine din complexul B (vitamina B2, vitamina B9), cum de altfel sunt şi acestea între ele. Sinergizează de asemenea cu vitamina C, vitamina E, precum şi cu manganul.
Îmi poţi spune într-un comentariu opinia ta legată de tiamină şi cum procedezi tu pentru a valorifica la maxim această vitamină atât de necesară corpului tău?
Dacă tu crezi că celor dragi din jurul tău le-ar fi utile aceste informaţii, te rog să dai Like & Share şi să le recomanzi cu toată încrederea acest site: http://revitalizeazasanatatea.ro/ sau această pagină: http://www.facebook.com/aura.natura.5
Cu drag,
Aura Mihăilescu
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Revitalizeaza sanatatea » Rolul şi beneficiile vitaminei B2 (riboflavina)
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[...] consumată zilnic ca aliment şi completată cu suplimente alimentare. Rezistă mai bine decât tiamina (vitamina bunei dispoziţii) la acizi, temperaturi ridicate (fiert, copt, prajit) şi la oxidare. [...]
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Revitalizeaza sanatatea » Rolul şi beneficiile vitaminei B3 (niacina, acid nicotinic)
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[...] vitaminei B3 creşte la asocierea cu vitaminele B1, B2, B5, B6, B12 B15, şi C, iar lipsa acestor vitamine ajutătoare pot creşte pierderea vitaminei [...]
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Revitalizeaza sanatatea » Povestea piridoxinei – vitamina B6
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[...] a preveni carenţa altor vitamine, vitamina B6 trebuie administrată în cantităţi egale cu vitamina B1 şi vitamina B2. Aportul crescut de proteine şi un efort fizic intens măreşte considerabil [...]
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