3分鐘秒懂「維生素B1」功效、食物來源、攝取量完整攻略

苼莛生技雜誌 > 全能 B 群+ C 鋅鎂 5 效膠囊 > 3分鐘秒懂「維生素B1」功效、食物來源、攝取量完整攻略

你知道嗎？維生素B1之所以叫做B1，是因為它是人類最早發現的B群維生素！維生素B1主要作為一種「輔酶」存在，協助酶有效進行各種生化反應，尤其在「碳水化合物代謝」和「維持神經傳導」方面至關重要。若缺乏會影響體內複雜的化學反應，造成嚴重的生理問題。

馬上花3分鐘搞懂維生素B1與八大功效，以及它的功效、每日建議攝取量、食物來源、適用族群、副作用等，輕鬆將維生素B1知識融入生活！

維生素B1是什麼？

維生素B1，又稱硫胺素，是維生素B群中第一個被發現的成員，因此被命名為B1。它是一種水溶性維生素，屬於人體必需的13種維生素之一，且必須透過飲食攝取，因為人體無法自行合成維生素B1。

維生素B1又稱精神性維生素，在人體內扮演著關鍵的生化角色，能維持神經正常，避免憂鬱、焦慮，幫助提升活力。尤其是作為多達24種不同酶的輔酶，主要涉及糖類、蛋白質和脂肪的代謝過程。

硫胺素尤其重要的功能之一是，作為三個關鍵的葡萄糖代謝酶的輔酶，同時也參與脂肪和支鏈氨基酸的代謝，對於神經髓鞘的形成、維持以及神經傳導物質的合成具有關鍵作用。

為什麼要補充維生素B1？維生素B1的八大功效

補充維生素B1（硫胺素）對於維持整體健康和身體功能具有多種重要作用。以下是一些關鍵的原因：

維生素B1功效1：促進能量與糖分代謝

維生素B1在能量代謝的過程中，主要扮演輔酶的角色，可以輔助醣類、脂質、蛋白質的熱量轉換，也是促進糖分代謝中扮演關鍵角色。尤其是對於經常食用高糖食物的人，需要適量增加維生素B1的攝取，有助於加快體內糖分的分解和利用。

維生素B1功效2：增進消化健康

維生素B1對人體消化功能有顯著的促進作用，幫助維持正常食慾，提升消化與吸收營養的效能，特別是在緩解便秘方面表現優異，並協助生理機能運作，保持健康狀態。

維生素B1功效3：維持神經系統運作

維生素B1對於維持神經系統的正常運作至關重要，它支持神經傳遞物質的合成和功能，也具有保護神經系統的功效。此外，對於患有神經衰弱和偏頭痛的人群，維生素B1也有助於減輕他們的病症。

維生素B1功效4：幫助大腦功能

硫胺素是大腦能量產生的關鍵因素，負責供給大腦能量、協助穩定情緒，對於增強記憶力尤其有效。

維生素B1功效5：維繫皮膚、頭髮健康光采

維生素B1可以促進皮膚細胞的生長和修復，幫助皮膚保持彈性和光澤，同時還對維持頭皮健康特別有效，因為它可以降低血管收縮，改善血液流動和氧氣循環，將營養物質轉移到毛囊，促進頭髮生長。

維生素B1功效6：保護心臟健康

維生素B1有助於維持心臟肌肉的正常功能與彈性，並防止心臟疾病。維生素B1缺乏可能會導致心臟輸出不足，進而引發心臟衰竭。

維生素B1功效7：改善腰痠背痛

維生素B1可以增加正腎上腺素（noradrenalin）、血清素（5-hydroxitryptamin）的身體利用率，有助於緩解因神經功能障礙造成的腰痠背痛，透過改善神經傳導效率來減輕痛感，還可以減少肌肉中的乳酸堆積。

維生素B1功效8：預防水腫

維生素B1具有中等程度的利尿作用，有助於人體代謝、排除多餘的水分，有助於維持體內液體平衡，降低水腫機率。

維生素B1在人體內的儲存時間

在正常情況下，人體內約儲存有25-30毫克的維生素B1，主要集中在新陳代謝較快的器官，如大腦、心臟、骨骼肌和腎臟。

由於維生素B1在體內的半衰期較短（3-6小時），因此需要每日補充。如果飲食中缺乏維生素B1，體內儲存的維生素B1只能維持2到3週，在其耗盡一週內，可能會開始出現維生素B1缺乏的相關症狀，如疲勞、肌肉無力、神經功能障礙等。

購買連結：B群+C鋅鎂全能膠囊

缺乏維生素B1會造成什麼危害？

由於維生素B1對於能量代謝和神經系統功能至關重要，如果飲食中缺乏維生素B1，體內儲存的維生素可能僅能維持2-3周，其缺乏會對身體健康造成廣泛的影響。

以下是維生素B1缺乏所導致的主要問題：

1.腳氣病：

乾性腳氣病：主要影響神經系統，表現為四肢無力、感覺異常、行走困難、甚至癱瘓。

濕性腳氣病：影響心臟和循環系統，可能出現心臟擴大、心率加快、腳踝腫脹、呼吸困難等症狀。

2.高沙可夫症候群：這是一種急性的神經系統疾病，常見症狀包括精神混亂、眼球震顫和不穩定的步態。

3.心血管疾病：心臟輸出量可能受到影響，導致心臟衰竭等問題。

4.消化系統問題：維生素B1缺乏可波及腸胃，導致食慾不振、消化不良、便秘、胃酸分泌不足、腹部不適等症狀。

5.肌肉退化：由於能量代謝障礙，肌肉可能會逐漸退化，造成肌力減弱。

如何補充維生素B1？高含量維生素B1食物排行榜！

以下是一些豐富維生素B1的食物來源：

★蔬菜類食物排行（每100g含量）

TOP1大蒜 ：0.1675mg

TOP2紅辣椒：0.1645mg

TOP3豌豆苗：0.1620mg

TOP4紫蘇：0.1530mg

TOP5金針菜：0.1503mg

★水果類食物排行（每100g含量）

TOP1榴槤：0.20 mg

TOP2甜蜜蜜鳳梨（台農16號）：0.12 mg

TOP3台灣土棗：0.11 mg

TOP4凱特芒果（肯特芒果）：0.11 mg

TOP5鳳梨釋迦：0.10 mg

★堅果類食物排行（每100g含量）

TOP1原味葵瓜子（去殼）：1.71 mg

TOP2生鮮花生仁：1.26 mg

TOP3黑芝麻（生）：0.91 mg

TOP4白芝麻（生）：0.90 mg

TOP5腰果（生）：0.64 mg

★穀物類食物排行（每100g含量）

TOP1米胚芽：6.91 mg

TOP2小麥胚芽：2.44 mg

TOP3蕎麥（甜蕎）：0.53 mg

TOP4燕麥：0.50 mg

TOP5五穀米：0.48 mg

★肉類食物排行（每100g含量）

TOP1豬小里肌：1.20 mg

TOP2豬下肩瘦肉：0.97 mg

TOP3豬大里肌：0.88 mg

TOP4豬頸肉：0.85 mg

TOP5豬後腿外腱肉：0.84 mg

哪些族群應該補充維生素B1？

補充維生素B1對於某些特定的族群尤為重要，因為這些族群更有可能面臨維生素B1缺乏的風險。以下是應考慮增加維生素B1攝取的主要族群：

1.飲食不均衡、喜愛精緻澱粉者：經常外食、飲食不均衡、精緻澱粉攝取過多的人，這種生活方式導致營養攝取不足，容易缺少維生素B1。

2.孕婦與哺乳婦女：孕期與哺乳期婦女的營養需求增加，維生素B1對於胎兒的神經系統發育及母體健康都非常重要。

3.銀髮族：隨著年齡的增長，身體對營養素的吸收能力可能下降，年齡較大的長輩由於飲食限制或是慢性疾病，需要增加維生素B1的補充，維持正常的神經和心臟功能。

4.長期飲酒者：長期飲酒可導致營養吸收不良，尤其是維生素B1的吸收和利用。由於肝臟功能受損和飲食習慣不佳，常見維生素B1嚴重缺乏。

購買連結：B群+C鋅鎂全能膠囊

維生素B1每日攝取量

依照衛服部的「國人膳食營養素參考攝取量」，B1的每日建議攝取量為：

成人

成年男性：1.2mg

成年女性：0.9mg

懷孕第二與第三期的孕婦：需增加0.2mg，意即1.1mg

哺乳期女性：需提升0.3mg，意即1.2mg

兒童和青少年

0至6個月嬰兒：0.3mg

7至12個月嬰兒：0.3mg

1至3歲兒童：0.6mg

4至6歲兒童：男性0.9mg；女性0.8mg

7至9歲兒童：男性1.0mg；女性0.9mg

10至12歲兒童：男性1.1mg；女性1.1mg

13-15歲：男性1.3mg；女性1.1mg

16-18歲：男性1.4mg；女性1.1mg

維生素B1有副作用嗎？

維生素B1屬於水溶性維生素，經人體吸收後體內儲存很少，過量的部份通常從尿中排出，因此維生素B1在體內停留時間短，不易有攝取過量的問題，無需擔心副作用的問題，反而容易發生攝取不足的問題，需要每天補充。

>>看更多B群+C鋅鎂全能膠囊

延伸閱讀：

母嬰健康守護神「B群」是備孕、孕期和產後媽咪的必需營養素 營養師推薦孕婦最佳B群產品

皮膚長班、長皺紋怎麼辦？抗衰老必補維生素Ｃ、鋅、鎂吃出彈力零瑕美肌

「維生素B6」—您的神經保護傘、心理健康守門員！探索維生素 B6 的全方位益處

Tags:

611 comments on “3分鐘秒懂「維生素B1」功效、食物來源、攝取量完整攻略”

  2. I’ve been absent for a while, but now I remember why I used to love this website. Thank you, I will try and check back more often. How frequently you update your web site?

  3. Dosage planning is difficult if the company has not specified it for the customers.
    Nevertheless, most firms share the dosage particulars to assist the consumer plan his supplemental consumption. You can find
    an enormous number of such supplements, and one of the best is to discover a
    once-a-day complement so that you do not have to do the dosage planning.

    Utilization Guide- TREN-MAX comes in a capsular form, and the most effective is to take it a minimal of half-hour earlier than breakfast.
    Utilizing extra capsules doesn’t assure better
    or sooner outcomes, so persist with the dosage suggested by the corporate.
    The greatest results might take as a lot as two months to show, or they are often faster if the supplement
    is combined with a healthy diet and common exercise routine.

    In the 2000 research performed by Syrov, V. N., the info confirmed that
    ecdysterone produced important weight achieve within the rodents, albeit less
    than turkesterone. This might point out that turkesterone is the stronger of the 2 ecdysteroids.
    Turkesterone could be extracted by way of natural means; thus, it is appropriate for
    pure bodybuilders. It can additionally be 100% authorized to buy and has not
    been banned by any sporting federation. Turkesterone is an ecdysteroid, a
    pure steroid hormone in plants and bugs. SARMs work by binding to the
    androgen receptor and thus increasing testosterone levels, but they possess
    distinctive tissue selectivity. With regular use, anticipate to see
    vital improvements in your body composition, energy levels, and general health.

    Merchandise consisting of Arachidonic acid encompass Molecular Vitamin’s XFactor and also Axis Lab’s Hemodraulix, to
    call merely two. The post made it seem as if this was the
    one type of contraception provided in GNC, steroids gnc merchandise.
    Nonetheless, to the purpose the place it makes one question the standard of GNC’s personal condoms.
    I have but to buy from GNC anything I don’t want, the closest factor to steroids in the
    marketplace legal right now. He watched the celebrities for a while, finest authorized steroids gnc however finest legal steroids gnc they were greatest legal steroids gnc all
    coated with dark clouds and he couldn t make out anything.

    GNC is at the forefront of innovation with its Novex Biotech line, providing
    a groundbreaking solution for men in search of to enhance their testosterone levels legally and safely.
    This advanced formula isn’t simply any regular complement; it’s a scientifically structured product, encapsulating the essence of analysis in its 120 capsules.

    Taken on a schedule, perhaps every third day
    as part of a disciplined complement regimen, it
    boasts components that have undergone rigorous scrutiny to determine their efficacy in naturally boosting testosterone.
    The digital era has revolutionized the method in which we approach health and health supplementation, with injectable steroids being no
    exception. However, navigating the world of online prescribed drugs requires vigilance to make
    sure security and legality. When seeking to purchase injectable steroids,
    the first step is to verify the legitimacy of the source.

    For best results, we find that stacking Anvarol with other legal cutting steroids
    enhances fats burning and muscle definition. Anavarol’s best stacking choices, in our experience, are Clenbutrol, Winsol, and/or Testo-Max.
    The above unwanted aspect effects, plus the reality that Sustanon 250 is an injectable steroid, can end result in some
    people avoiding this anabolic steroid. Testo-Max solves all
    of those issues, so it’s comprehensible why this authorized steroid is
    extremely coveted.
    But then again, I helped best legal steroids gnc you get the money again this time,
    and let you make a volume male enhancement pills unwanted effects finest legal steroids gnc
    small revenue.You must be the one to treat us.
    Steroids additionally enhance the body’s capability
    to restore and regenerate itself after an injury, pure steroids for irritation. In fact, high levels of anabolic steroids can result in the production of more testosterone from
    the liver, which can lead to extra tissue regeneration, authorized steroids
    gnc.
    He has over 30 years of bodybuilding experience and became
    the first pro bodybuilder to endorse Loopy Bulk. Steroids, legal or not, are never one of the best resolution for constructing
    muscle or getting match. They could cause many unwanted
    aspect effects that may threaten any progress you’ve made in any respect
    and have long-term well being penalties. Furthermore,
    SARMs might have extra extreme well being dangers, such as an elevated risk of stroke and coronary heart assault.
    These dangers are particularly regarding since SARMs are unregulated research chemical substances
    and lack sufficient safety information from human trials.
    Every of these compounds boasts distinctive effects and benefits, making them suitable for numerous training objectives and goals.
    In conclusion, whereas SARMs have generated interest amongst fitness enthusiasts
    and researchers alike, their legal status and regulatory panorama what Are steroids and what are they used for
    advanced. People thinking about SARMs ought to concentrate on the potential dangers
    and consequences of their use. If you’ve been doing any research about steroid like dietary supplements, you undoubtedly have come throughout
    one thing referred to as Human Development Hormone (HGH for short).

  5. With your metabolism working more effectively, your physique can’t assist but burn physique fats,
    particularly when you’re on a calorie deficit diet while cutting.
    Though far from a muscle-building compound, Clen will help
    prevent muscle wastage while slicing, because of its minor anabolic properties that mildly improve protein synthesis.
    Anadrol is also a 17aa oral steroid, which provides comparable outcomes to Dbol.
    Despite this, it could still trigger estrogen improve
    via different mechanisms, thus producing gyno and water retention.
    Plus, its ability to boost glycogen storage means
    you’ll have extra vitality for these heavy, grueling
    workouts. Did you realize around one out of three bodybuilders
    using steroids show indicators of dependence? This fact
    highlights the widespread use of medicine to spice up muscle in the
    bodybuilding scene. Bodybuilders often take more than three different medicine
    in a cycle. Steroids are cycled so as to benefit
    from the what does anabolic steroids do to your body (Fanny) synergy of quite
    a few steroid medicines. Stacking can be utilized to enhance testosterone ranges, present anti-estrogenic benefits,
    assist in weight reduction, and probably improve
    physical strength over time.
    Distinctive will increase in muscular strength are also to be anticipated,
    with customers generally adding 50 pounds
    to their compound lifts. Deciding On the best steroid cycle is a critical decision, influenced by your gender, experience degree, and
    fitness aims. There’s no one-size-fits-all answer to the “best” cycle, however
    this text clarifies key distinctions between various cycle sorts and when to use them for optimum outcomes.

    If you may be new to steroids and unaware of any potential issues, or if you understand you suffer from estrogen sensitivity but still wish to use compounds like these mentioned above, an anti-estrogen compound is
    really helpful. It is at all times suggested to be within the lower
    body fat ranges when utilizing any steroid as this can assist to limit any probably severe side effects and guarantee a safer cycle.

    As properly as the data above, there are another important issues to suppose about when planning a steroid, corresponding to physique fat proportion,
    estrogen sensitivity, and way of life. These might not all the
    time be the primary belongings you contemplate when planning a cycle, but they are all extraordinarily necessary and must be factored in when making your choices.

    Anadrol could be very suppressive; it takes several months
    for endogenous testosterone levels to appropriate back to a standard range.
    We usually see restoration occasions shorten by approximately 50% when taking
    effective endogenous testosterone-stimulating drugs.
    When Anadrol is taken in today’s dosages of 50–100 mg/day, we have found it to
    be one of the worst steroids for ldl cholesterol
    and blood pressure.
    These athletes additionally keep away from compounds corresponding to Dianabol and Anadrol 50 (Oxymetholone) for
    a similar causes – unnecessary cumbersome weight that weighs the athlete down. Moreover, athletes in these sports
    place far much less emphasis on aesthetics and appears compared to bodybuilders,
    and so their number of which anabolic steroids to use is proscribed
    by this issue. Commonly used anabolic steroids by athletes such as sprinters, fighters,
    and so forth. (as opposed to bodybuilders) would include
    compounds such as Anavar, Winstrol, Masteron, Boldenone (Equipoise), and related compounds.
    In the realm of newbie cutting cycles, men ought to opt for steroids which would possibly
    be extra tailored in direction of fats burning and lean muscle preservation. Like with bulking steroids, there’s a selection of both oral and injectable steroids to choose from, every with
    its own set of benefits for those seeking one of the best chopping steroid regimen. Anadrol could
    have you gaining mass inside the first few weeks, and just how a
    lot is decided by your exercises, food plan, and how many cycles you’ve
    already done, but anticipate spectacular results either way.
    Tren will deliver super lean muscle and strength gains
    without water retention and boosting nutrient effectivity.

    Advanced steroid cycles are often initiated with anabolic/androgenic steroids, but they may additionally comprise non-steroidal medications used to achieve sure goals or
    functions. To get quicker outcomes, the primary phase of a sophisticated cycle would normally embody a number of distinct types of steroids.
    The introduction of steroid cycle referred to as into query the age-old adage
    “less is extra,” as a end result of protein synthesis leads androgen receptors to develop bigger than usual.
    Steroid use tremendously will increase protein synthesis,
    permitting the body to manufacture more androgen receptors
    over time. Even if testosterone is continued to be supplied, if bound-up testosterone occupies all accessible androgen receptor websites, no further anabolic
    effects might happen. The first steroid cycles have been carried out
    in 1939 by German scientists working on artificial analogs of testosterone.

    Energy are burning, combined with gaining some muscle on the same time i think in a month i went from 196lbs to 190lbs whereas nonetheless holding extra muscle.

    It gave me a nice feeling earlier than bed especially,
    just heat within the sense of my body eager to sleep. Similar for the T3, metabolism undoubtedly elevated
    and I am very happy with the merchandise of osgear.
    Customers experience substantial muscle mass features and
    power enhancement. Dianabol is the only steroid that rivals Anadrol
    in weight acquire potential.
    Too excessive of a dosage can outcome in muscle loss due
    to increasing protein metabolism. Too low of a dosage can end result
    in fat achieve as a outcome of insufficient hormones.
    You could expertise mild side effects at any dose, such as a higher body temperature and increased hunger
    (which may not be welcome while cutting).
    The muscles may also really feel a little flat, notably at larger
    doses. Side effects of Turinabol include a excessive danger of unfavorable impact on ldl cholesterol and
    suppression of pure testosterone manufacturing.
    Doses of those compounds will all range, however it is strongly really helpful to start with the lowest possible dose and only increase if you’re not seeing the specified outcomes.
    Testosterone Propionate can be used, but the ester hooked up to it has a fast release, that means it’ll have to be injected three instances per week to find a way to preserve stable
    blood hormone levels. Your age may have a massive impact on the dose
    of Testosterone that’s used throughout a TRT cycle.

    Youthful customers might get away with a lower dose, nearer to the
    100mg vary. This is because your body might be extra environment friendly with the method in which it uses hormones if you finish up youthful.
    Winstrol is used at 10mg daily for this 6-week cycle, while Clenbuterol is strategically taken through the
    initial and last 2 weeks to forestall a reduction in effectiveness.

  8. It¦s actually a great and helpful piece of info. I¦m glad that you shared this helpful information with us. Please stay us up to date like this. Thanks for sharing.

  10. Adorei este site. Pra saber mais detalhes acesse o site e descubra mais. Todas as informações contidas são informações relevantes e únicos. Tudo que você precisa saber está está lá.

  11. Wonderful web site. A lot of helpful information here. I am sending it to several pals ans additionally sharing in delicious. And certainly, thanks on your sweat!

  117. Greetings from Ohio! I’m bored at work so I decided to check out your blog on my iphone during lunch break. I really like the information you present here and can’t wait to take a look when I get home. I’m surprised at how fast your blog loaded on my cell phone .. I’m not even using WIFI, just 3G .. Anyhow, good blog!

  400. What i don’t realize is in truth how you’re not really a lot more neatly-liked than you may be now. You are very intelligent. You understand thus considerably relating to this topic, made me for my part believe it from numerous varied angles. Its like men and women are not involved until it is something to accomplish with Girl gaga! Your personal stuffs outstanding. Always handle it up!

  419. There are some attention-grabbing time limits on this article but I don’t know if I see all of them heart to heart. There is some validity but I’ll take hold opinion till I look into it further. Good article , thanks and we wish extra! Added to FeedBurner as properly

  428. Nice post. I learn something more challenging on different blogs everyday. It will always be stimulating to read content from other writers and practice a little something from their store. I’d prefer to use some with the content on my blog whether you don’t mind. Natually I’ll give you a link on your web blog. Thanks for sharing.

  555. Wonderful goods from you, man. I’ve understand your stuff previous to and you are just too fantastic. I actually like what you’ve acquired here, really like what you are saying and the way in which you say it. You make it enjoyable and you still care for to keep it smart. I can’t wait to read much more from you. This is actually a great site.

發佈留言

發佈留言必須填寫的電子郵件地址不會公開。 必填欄位標示為 *