{"id":16267,"date":"2020-05-29T09:00:36","date_gmt":"2020-05-29T06:00:36","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=16267"},"modified":"2021-06-23T17:44:56","modified_gmt":"2021-06-23T14:44:56","slug":"totul-despre-vitamina-b1-beneficii-surse-doza-recomandata","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/totul-despre-vitamina-b1-beneficii-surse-doza-recomandata\/","title":{"rendered":"Totul despre Vitamina B1: beneficii, surse, doza recomandata"},"content":{"rendered":"<section class=\"wpb-content-wrapper\"><p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-16270 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/04\/linte.jpg\" alt=\"linte rosie\" width=\"696\" height=\"392\" srcset=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2020\/04\/linte.jpg 696w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2020\/04\/linte-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Astazi continuam seria de materiale despre vitaminele de care avem toti nevoie zilnic, pentru o viata sanatoasa, cu prima vitamina din seria celor 8 B-uri: Vitamina B1 (tiamina), prima vitamina descoperita de cercetatori. Aceasta joaca un rol critic in metabolismul energetic si \u2013 ca urmare \u2013 in cresterea, dezvoltarea si funtionarea celulelor din organism. Citeste articolul de mai jos pentru a descoperi ce este tiamina, care este doza zilnica recomandata de catre medici, din ce surse poti face rost de aceasta si la ce procese contribuie Vitamina B1, in corpul tau!<\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong>Descopera totul despre vitaminele <em><a href=\"https:\/\/www.sanovita.ro\/blog\/totul-despre-vitamina-a-beneficii-surse-doza-recomandata\" target=\"_blank\" rel=\"noopener noreferrer\">A<\/a><\/em><em>\u00a0si <a href=\"https:\/\/www.sanovita.ro\/blog\/bronzul-soarele-si-vitamina-d-totul-despre-expunerea-corecta-la-soare\/\" target=\"_blank\" rel=\"noopener noreferrer\">D<\/a>, pe blogul Sano Vita!<\/em><\/strong><\/span><\/p>\n<\/blockquote>\n<h2 style=\"text-align: left;\">Ce este Vitamina B1?<\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-16271 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/04\/sortimente-orez.jpg\" alt=\"sortimente orez\" width=\"696\" height=\"392\" srcset=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2020\/04\/sortimente-orez.jpg 696w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2020\/04\/sortimente-orez-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Ca toate vitaminele din complexul B, Vitamina B1 (care mai este numita tiamina) este solubila in apa, deci este transportata in organism prin sange. Tiamina contribuie la transformarea carbohidratilor consumati in glucoza (sursa de energie preferata de corp), este regasita in mod natural in alimente animale (carne, peste, lactate) si vegetale (paine si cereale integrale, leguminoase, nuci pecan, fructe), adaugata in procesul de productie (cereale fortificate) sau consumata sub forma de supliment alimentar. Vitamina B1 este absorbita de intestinul subtire si depozitata in doze mici in ficat, de aceea este necesar consumul ei zilnic.<\/p>\n<h2 style=\"text-align: left;\">De cata Vitamina B1 ai nevoie?<\/h2>\n<p style=\"text-align: justify;\">Doza zilnica recomandata (DZR) de catre medici apropo de Vitamina B1 depinde de varsta si sex si se calculeaza in mg:<\/p>\n<ul>\n<li><strong>0-6 luni:<\/strong> 0,2 mg<\/li>\n<li><strong>7-12 luni:<\/strong> 0,3 mg<\/li>\n<li><strong>1-3 ani:<\/strong> 0,5 mg<\/li>\n<li><strong>4-8 ani:<\/strong> 0,6 mg<\/li>\n<li><strong>9-13 ani:<\/strong> 0,9 mg<\/li>\n<li><strong>14-18 ani, fete:<\/strong> 1 mg<\/li>\n<li><strong>14-18 ani, baieti:<\/strong> 1,2 mg<\/li>\n<li><strong>femei adulte:<\/strong> 1,1 mg<\/li>\n<li><strong>barbati adulti:<\/strong> 1,2 mg<\/li>\n<li><strong>femei insarcinate\/care alapteaza:<\/strong> 1,4 mg<\/li>\n<\/ul>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong>Descopera <em><a href=\"https:\/\/www.sanovita.ro\/blog\/15-vitamine-si-minerale-esentiale-in-sarcina-pentru-mama-si-copil-infografic\/\" target=\"_blank\" rel=\"noopener noreferrer\">15 vitamine si minerale esentiale in sarcina, pentru mama si copil<\/a><\/em>!<\/strong><\/span><\/p>\n<\/blockquote>\n<h2 style=\"text-align: left;\">Ce alimente contin Vitamina B1?<\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-16272 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/04\/mazare-verde.jpg\" alt=\"mazare verde\" width=\"696\" height=\"392\" srcset=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2020\/04\/mazare-verde.jpg 696w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2020\/04\/mazare-verde-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Vitamina B1 se regaseste in mod natural in: linte, mazare, fasole negra, orez brun, paine integrala, cereale integrale, nuci pecan, seminte de floarea-soarelui, conopida, spanac, kale, cartofi, sparanghel, dovleac, portocale, pepene galben, carne de porc, peste, midii, iaurt, lapte. Prin incalzire, continutul de Vitamina B1 poate scadea (de exemplu, painea are cu pana la 30% mai putina tiamina decat faina din care este facuta). La fel se intampla cu alimentele bogate in B1 fierte in apa (paste integrale sau linte, de exemplu): vitamina se dizolva in lichid si se pierde daca acesta este aruncat.<\/p>\n<div id=\"tdi_1\" class=\"tdc-row\"><div class=\"vc_row tdi_2  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_2,\r\n                .tdi_2 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_2,\r\n\t\t\t\t.tdi_2 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_2 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><\/div><\/div><div class=\"vc_column tdi_4  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_4{\r\n                    vertical-align: baseline;\r\n                }.tdi_4 > .wpb_wrapper,\r\n\t\t\t\t.tdi_4 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_4 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_4 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_4 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_cta h2=&#8221;Alege lintea rosie, pentru un produs bogat in Vitamina B1!&#8221; txt_align=&#8221;center&#8221; style=&#8221;outline&#8221; color=&#8221;green&#8221; add_button=&#8221;bottom&#8221; btn_title=&#8221;Vezi produsul&#8221; btn_style=&#8221;classic&#8221; btn_color=&#8221;danger&#8221; btn_align=&#8221;center&#8221; btn_link=&#8221;url:https%3A%2F%2Fwww.sanovita.ro%2Flinte-rosie-decorticata-500g-27.html%3Futm_medium%3Dblog%26utm_source%3Dretetablog-totul-despre-vitamina-b1-beneficii-surse-doza-recomandata||target:%20_blank|rel:nofollow&#8221;]<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.sanovita.ro\/linte-rosie-decorticata-500g-27.html?utm_medium=blog&amp;utm_source=retetablog-totul-despre-vitamina-b1-beneficii-surse-doza-recomandata\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-5036 size-thumbnail\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2017\/10\/linte-rosie-decorticata-500g-200x200.jpg\" alt=\"linte-rosie-decorticata-500g\" width=\"200\" height=\"200\" srcset=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/10\/linte-rosie-decorticata-500g-200x200.jpg 200w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/10\/linte-rosie-decorticata-500g-324x324.jpg 324w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/10\/linte-rosie-decorticata-500g.jpg 458w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/a>Lintea are un continut ridicat de proteine, este satioasa, dar nu are un numar mare de calorii. In plus, este o sursa importanta de vitamine (A, B-uri, C, E, K) si minerale (fier, zinc, cupru, potasiu, seleniu, magneziu, fosfor, calciu, sodiu).<\/p>\n<p>[\/vc_cta]<div id=\"tdi_5\" class=\"tdc-row\"><div class=\"vc_row tdi_6  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_6,\r\n                .tdi_6 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_6,\r\n\t\t\t\t.tdi_6 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_6 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><\/div><\/div><div class=\"vc_column tdi_8  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_8{\r\n                    vertical-align: baseline;\r\n                }.tdi_8 > .wpb_wrapper,\r\n\t\t\t\t.tdi_8 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_8 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_8 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_8 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_column_text]<\/p>\n<h2 style=\"text-align: justify;\">Care sunt beneficiile Vitaminei B1 asupra sanatatii tale?<\/h2>\n<p style=\"text-align: justify;\">Vitamina B1 este esentiala pentru metabolismul glucozei, joaca un rol-cheie in functionarea nervilor, muschilor si inimii, in prevenirea complicatiilor sistemului nervos, digestiv si cardiac, in circulatia electrolitilor prin celule. Descopera toate beneficiile pe care le are Vitamina B1 pentru tine, mai jos:<\/p>\n<ul>\n<li>\n<p style=\"text-align: justify;\"><strong>ajuta metabolismul <\/strong>\u2013 corpul are nevoie de Vitamina B1 pentru a produce ATP (principala molecula care transporta energie in celule), a descompune proteinele, grasimea si a metaboliza carbohidratii<\/p>\n<\/li>\n<li>\n<p style=\"text-align: justify;\"><strong>sprijina imunitatea <\/strong>\u2013 numita uneori \u201evitamina antistres\u201d, tiamina intareste sistemul imunitar si imbunatateste capacitatea corpului de a rezista in conditii stresante<\/p>\n<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-16274 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/04\/persoana-in-varsta.png\" alt=\"persoana in varsta\" width=\"696\" height=\"392\" srcset=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2020\/04\/persoana-in-varsta.png 696w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2020\/04\/persoana-in-varsta-324x182.png 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<ul>\n<li>\n<p style=\"text-align: justify;\"><strong>reduce riscul de cataracta <\/strong>\u2013 un aport suficient de proteine, vitaminele A, B1, B2 si B3 lupta impotriva cataractei, in timp ce vitaminele B, C si E protejeaza cristalinul<\/p>\n<\/li>\n<li>\n<p style=\"text-align: justify;\"><strong>contribuie la sanatatea cardiovasculara<\/strong> \u2013 este vitala functionarii sistemului cardiovascular, deficienta de Vitamina B1 putand provoca insuficienta cardiaca congestiva<\/p>\n<\/li>\n<li>\n<p style=\"text-align: justify;\"><strong>asigura functionarea corecta a sistemului digestiv <\/strong>\u2013 ajuta la reglarea productiei de acid hidrocloric, care este necesar functiei digestive normale<\/p>\n<\/li>\n<li>\n<p style=\"text-align: justify;\"><strong>reduce simptomele diabetului<\/strong> \u2013 procentul de persoane cu diabet de tip 1 sau 2 si deficienta de tiamina este de 17-79%, arata studiile de specialitate; un aport crescut de Vitamina B1 poate reduce severitatea simptomelor asociate cu diabetul<\/p>\n<\/li>\n<li>\n<p style=\"text-align: justify;\"><strong>protejeaza creierul<\/strong> \u2013 creierul are nevoie de aceasta vitamina pentru mielina care inveleste si protejeaza nervii; tiamina poate avea un impact pozitiv asupra bolilor neurodegenerative (ca Parkinson, Alzheimer si Huntington) si poate reduce oboseala resimtita de persoanele care au avut un accident vascular cerebral<\/p>\n<\/li>\n<\/ul>\n<h2 style=\"text-align: left;\">Cum se manifesta deficienta de Vitamina B?<\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-16273 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/04\/orez.jpg\" alt=\"orez\" width=\"696\" height=\"392\" srcset=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2020\/04\/orez.jpg 696w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2020\/04\/orez-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Simptomele deficientei de Vitamina B1 au fost observate de medici inca din China antica, dar legatura cu alimentatia nu s-a facut decat la finalul secolului XIX. In 1884, un medic japonez sublinia ca marinarii care consumau doar orez timp de luni bune, pe mare, se imbolnaveau sau mureau mai des, comparativ cu cei care primeau mai multe cereale integrale, fasole, legume si carne. In aceeasi perioada, doi cercetatori olandezi observau ca gainile hranite cu orez alb dezvoltau paralizii ale picioarelor, in timp ce pasarile hranite cu orez brun erau sanatoase \u2013 motivul fiind tiamina din straturile exterioare ale bobului, care se pierdea prin rafinare.<\/p>\n<p style=\"text-align: justify;\">Persoanele in varsta, cele dependente de alcool, care sufera de diabet, de HIV sau care au suferit interventii chirurgicale bariatrice (destinate scaderii ponderale durabile, in cazul obezitatii morbide) au un risc crescut de deficienta de tiamina. Aceasta apare nu doar in urma unei diete incomplete, ci si din cauza absorbtiei insuficiente sau a unei rate de excretie anormal de mare, provocate de anumite boli\/medicamente. Deficienta de Vitamina B1 are drept efect pierderea in greutate, anorexia, confuzia, pierderea memoriei pe termen scurt, neuropatia periferica, slabiciunea musculara, inima marita, boala beriberi, sindromul Wernicke-Korsakoff.<\/p>\n<h2 style=\"text-align: left;\">Poti consuma prea multa Vitamina B1?<\/h2>\n<p style=\"text-align: justify;\">Daca ajungi sa ai prea multa Vitamina B1 in corp, organismul tau o va elimina prin urina, iar specialistii spun ca nu este nevoie sa te ingrijorezi apropo de excesul de tiamina: cand consumi peste 5 mg, corpul tau va opri absorbtia naturala si toxicitatea nu are cum sa te afecteze.<\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong><em>Prea multe vitamine si minerale strica. Descopera<\/em> <a href=\"https:\/\/www.sanovita.ro\/blog\/prea-multe-vitamine-si-minerale-strica-ce-se-intampla-cand-faci-exces\/\" target=\"_blank\" rel=\"noopener noreferrer\"><em>ce se intampla cand faci exces<\/em><\/a>!<\/strong><\/span><\/p>\n<\/blockquote>\n<\/section>","protected":false},"excerpt":{"rendered":"<p>Astazi continuam seria de materiale despre vitaminele de care avem toti nevoie zilnic, pentru o viata sanatoasa, cu prima vitamina din seria celor 8 B-uri: Vitamina B1 (tiamina), prima vitamina descoperita de cercetatori. Aceasta joaca un rol critic in metabolismul energetic si \u2013 ca urmare \u2013 in cresterea, dezvoltarea si funtionarea celulelor din organism. Citeste [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":16270,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1121],"tags":[],"class_list":{"0":"post-16267","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Totul despre Vitamina B1: beneficii, surse, doza recomandata &ndash; 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