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AB mavhitamini akawanda anowanzopa mavhithamini maBrepu masere: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 ( biotin ), B9 (folic acid), uye B12 (cobalamin). Kunowanikwa mumhuka, mashizha ane mashizha, dairy, mahairi, peas, uye zviyo zvakakwana kana zvakasimbiswa, B yakawanda mavhithamini anobatsira muviri wako kuti uwane simba kubva pazvokudya iwe unogadzira masero matsvuku eropa.
Makomborero eB Ma Vitamine Akawanda
Mumwe nomumwe B vitamini anokosha kune mamwe mabasa emumuviri:
B1 (Thiamine)
- Inobatsira muviri kushandisa goroidhaiti kubva pane zvokudya kuti uwane simba
- Inotarisirwa hutano hwehuropi, masimba, uye nervous system
- Chinokosha pakukura, kubudirira, nekushanda kwemasero mumuviri
B2 (Riboflavin)
- Inoshanda nemamwe mavitamini B (inobatsira kushandura B6 mumhando inoshandiswa uye mishonga mukugadzira niacin)
- Inobatsira kushandura kudya kuine simba
- Inodiwa nokuda kwekushandiswa kwemasero eropa uye kukura
- Inochengetedza maziso, manyawi system, uye ganda rinorarama
B3 (Niacin)
- Mishonga mukutendeuka kwezvokudya mumashonga
- Inobatsira enzyme mumuviri inoshanda zvakanaka nekubatsira muviri kushandisa mamwe mavitamini eB uye kugadzirisa uye kugadzirisa DNA (inonzi genetic material inowanikwa mumasero ose emutumbi)
- Inodiwa pakugadzira mahomoni, akadai sepabonde uye zvinokonzera mahomoni
- Inobatsira nebasa rekudya uye kugadzirisa zvirwere uye ganda
B5 (Pantothenic acid)
- Inoputsa mafuta nemakhahydrates for energy
- Inotanga basa mukugadzirwa kwepabonde uye kushungurudzika kwehomoni mumadonal adrenal uye neurotransmitters
- Inobatsira muviri kushandisa mamwe mavitamini, zvakadai se riboflavin
- Vitamini B5 inodiwa pakugadzirwa kwemasero matsvuku eropa uye cholesterol
B6 (Pyridoxine)
- Inotarisirwa nemuviri kushandisa uye kuchengeta mapuroteni nema carbohydrates kubva kune zvokudya (nenzira yeglycogen, simba rakachengetwa mumisumbu uye chiropa)
- Zvinoda kuti zviitiko zvinokwana 100 zvinokonzerwa ne enzymes mumuviri. Inobatsira pakuumbwa kwehemoglobin (chinhu chiri mumasero matsvuku eropa anotakura oksijeni kuburikidza neropa) uye neurotransmitter uye mahomoni anokonzera mafungiro uye anotonga awa remuviri
- Inobatanidzwa mukudzivirirwa kwezvirwere uye hurokuro huro uye basa
B7 (Biotin)
- Inobatsira muviri kuti uchinje mafuta, mahydrohydrates, uye mapuroteni muzvokudya zvaunodya mune simba
- Inodiwa kuita mafuta acids
- Inokurudzira kukura uye bone uye hutano hutano
B9 (Folic acid)
- Inobatsira muviri wako kuita masero matsvuku eropa
- Inoda kubatsira masero kuita uye kuchengetedza DNA
- Inoderedza njodzi yekuremara kwekuberekwa muuropi uye musana, zvakadai sa spina bifida
B12 (Cobalamin)
- Inobatsira kuchengetedza hurongwa hwekutya uye masero matsvuku eropa ane utano
- Zvinoda kuumbwa kwemasero matsvuku eropa uye DNA
- Zvinokosha kune proteine metabolism
Zviratidzo zvekushaiwa
- B1 (thiamine): Kurasikirwa kwehuremu, kukanganwa kwenguva pfupi kwekuyeuka, kusimba, kuneta, zviratidzo zvemoyo, kusagadzikana, uye beriberi.
- B2 (riboflavin): Kuora kweganda, kuvhara kwemuromo uye kumutsipa, kuputika pamakona emuromo, kuvhuvhuta, kupwanyika miromo, kupera misoro, kurwadziwa kwehuro, kushushikana kwechiedza.
- B3 (niacin): Zvinetso zvekudya, zvironda zvinokonzera, kuneta, ganda rinoputika, kusafambisa zvakanaka, kushushikana, kurutsa, pellagra
- B5: Tsoka dzinopisa, kuora mwoyo, kuneta, kusuruvara, kushungurudzika, kurwadziwa mumimba, kumusoro kwepamusoro mafungiro erwere, kurutsa
- B5 (pantothenic acid): Kuora mwoyo, kuoma kunetseka, kusagadzikana, kushaya simba kwepfungwa, kutya, kupera kwekurangarira kwekuyeuka.
- B7 (biotin): Mvere dzakatetepa kana kurasikirwa, ganda rinoputika pameso, mumhino, muromo, kana mamwe mutsara. maziso akaoma, misumari inoputika, uye kurwadziwa kwepfungwa.
- B9 (folate): Diarrhea, kukanganwa, gingivitis, kurasikirwa kwechido, kupererwa kwemhepo, kusagadzikana, rurimi kurwisana, gingivitis, uye kukura kukura.
- B12 (cobalamin): Kuneta, kushaya simba, kuvhiringidzwa, kusava nenzara, kuora muviri, rudzi rwekushaya ropa kunozivikanwa se megaloblastic anemia, kupera uye kumira muminwe nezvigunwe, uye kuora kwehutano.
Zvokudya Zvinyorwa zveB Complex Vitamini
Kuti uwedzere kudya kwako kwevhithamini B, tsvaga zvinotevera zvekudya:
- B1 (thiamine): Yakasimbiswa kudya kwekudya kwezvokudya, yakagadzirwa uye yakagadzirwa zviyo zvezviyo (chingwa, zvingwa zvekudya zvokudya zviduku, rizi, noodles, uye hupfu), gorosi germ, gorosi, gorosi, nyemba, nyemba, uye tuna.
- B2 (riboflavin): Misi uye mazai emisi, zvakasimbiswa zviyo zvekudya zvingwa zvekudya, chiropa chechipfuwo, chiropa, portobello mushwa, maamondi, uye huku.
- B3 (niacin): Mazai, hove, chingwa chakakomberedzwa uye cereal, rizi, makungu, mukaka uye dairy, huku, nyama, nyama, gwayana, nhengo yenyama, marangi.
- B5 (pantothenic acid): Nyama, avocado, broccoli, kare, mazai, mukaka, mushwa, zviyo zvakasimbiswa, nyama yenyama, huku, mbatatisi, marume.
- B6 (pyridoxine): Chickpeas, chiropa chechipfuwo, tuna, salmon, chifu chekuku, chikafu chekudya chakasimbiswa, mbatatisi, turkey, michero (kunze kweirimu), nemombe.
- B7 (biotin): Chiropa chechipfuwo, mazai yolk, gorosi germ, inguruve, nyuchi, mbeu yezuva, mbatata, maamondi, zvokudya zvezviyo zvose, sardines, sipinashi, uye broccoli.
- B9 (folate): Sipinachi, chiropa chechipfuwo, broccoli, zvinomera zvinokonzera mhondi, nyemba uye marumusi, sitiroga, juisi yearangi, karumusi, avocado, mashizha ane mashizha, zviyo zvakasimbiswa, uye salmon.
- B12 (cobalamin): Inowanikwa zvikuru mumhuka dzekudya, dzakadai sechiropa chechipfuwo (nezvimwe zvipenyu zvenyama), zvinokambaira uye dzimwe shellfish, nyuchi, huku, hove, mazai, mukaka nemimwe midziyo yemiti, uye zvimwe zviyo zvakasimbiswa.
Zvishandiso zveB Vithamini dzakawanda
Nechinhu chinokosha pakushandura zvokudya kuva mafuta, vatsigiri vanoti B yakanyanya mavitamini anogona kubatsira nemhando dzakasiyana siyana, kusanganisira kushushikana, kuora mwoyo, chirwere chemwoyo, uye premenstrual syndrome (PMS).
Mukuwedzera, vamwe vanhu vanotora vitamini B yakaoma kuti vawedzere simba, kuwedzera mafungiro evanhu, kuvandudza chiyeuchidzo, kukurudzira ganda uye vhudzi hutano, uye kukurudzira masimba ezvirwere.
Kunyange zvazvo vanhu vazhinji vanodya kudya kwakasiyana-siyana vanowana zvakakwana B mavitamini kubva kune zvekudya, vamwe vanhu vari pangozi yakawanda yekushayikwa, kunyanya avo vanopfuura makore makumi mashanu, vanotora mishonga inopesana, kana vane chirwere chechiacacia, chirwere cheCrohn, gastritis, kana kuti zvimwe zvinetso zvekudya.
Kana uine chirwere chepamuviri kana kuora muviri, kunwa doro nguva dzose, kana kutevera kudya kwezvirimwa kana vegan, iwe unogona kunge wakanyanyisa kushaiwa.
Vakadzi vane pamuviri uye vanoyamwisa vangada mamwe mavitamini B6, B12, uye folic acid.
Migumisiro Yacho Inogona Kuitika
Kunyange zvazvo zvigadzirwa zvinowedzera zveB zvinosvibiswa nemvura uye hazvigari mumuviri kwenguva yakareba, mikuru yakawanda yevhithamini muhuwandu hwekuwedzera inogona kukonzera mamwe madhara:
B3 (niacin): Ganda rinoputika kana kurwadziwa, huwandu hwemashuga eropa, uye chiropa chekutyisa.
B6 (pyridoxine): Kuora kwemhutu, maronda emaperembudzi, kuwedzera kwehupombwe basa, uye kuwedzerwa njodzi yekurwadziwa kwepfungwa, kurohwa uye kufa kune vanhu vane chirwere cheshuga uye zvirwere zvepfungwa zvakapfuura. Zvidzidzo zvenguva pfupi zvakawana kuti kuwanda kwemavhitamisi B6 kwakabatanidzwa nehuwandu huwandu hwekuputika kwechiputi uye kuwedzerwa kwengozi yekenza yemapapu (kana inotorwa ne vitamin B12).
B9 (folic acid): Kuora kwetsvo, kuwedzera kwekuchengetedzwa kwekuchengetedzeka kwekuchengetedzeka kwevana mucheche, kucheka kwechiremera chekuuraya chiito muvakadzi vakwegura, uye kunogona kuwirirana nehuwandu hwemamwe makondombera. Inogona kuvhara kuongororwa kwehutachiwana hweB12.
B12 (cobalamin): Acne uye rosacea mune vamwe vanhu. Vitamini B12 yakawanikwa kuti inokurumidza kupera kwepfungwa uye inowedzera dambudziko rehutano hwemwoyo kune vanhu vane utano husina simba. Maitiro makuru e vitamin B12 anotorwa ne folic acid ave achibatanidzwa nehutano hukuru hwekenza nekufa.
Pane zuva rega rega rekudya rinokwana (UL) rimwe nerimwe reB vitamini, riri pamusoro pezvinodiwa nevanhu vazhinji. Kuwana zvakawanda kupfuura UL kunowedzera mikana yemigumisiro.
Shoko Rinobva
Kuti varambe vakagwinya, vanhu vakawanda vanogona kuwana izvo zvavanoda nekudya zvakasiyana-siyana, zvinoenderana nekudya zvinonaka zvinowanzova nemafitamini emuB, mashizha mashizha, makungu, nyemba uye gorosi, zviyo zvose, zvakakosha mapuroteni, mushwa, uye mazai. Hapana humwe humwe hwakasimba hunotsigira kutora kudarika zvakakwana maBitamini maB kana iwe usina kukwana mukati mavo.
Kana iwe usiri kuwana zvakakwana zvevhitamini B kubva pakudya kwako, kutora vitamini B kuwedzera kunogona kubatsira kune vamwe vanhu. Kushayikwa muB vithamini kunogona kukonzera zviratidzo zvakawanda, kusanganisira kuneta, kupererwa nechiropa, kurasikirwa kwechido, kuora mwoyo, kurwadziwa mumimba, kushungurudzika kwemitsipa, kupera misoro, uye eczema.
Ingova nechokwadi chekutsvaga mutarisiri wako wehutano kuti uone kana B yakawedzerwa kuwedzera inokuitira iwe (uye kana zvakadaro, mari yakakodzera inofunga nezvekuwandisa kwezuva rose iwe uri kuwana kubva pakudya uye kuwedzera).
Sources:
> Afriyie-Gyawu E, Ifebi E, Ampofo-Yeboah A, Kyte B, Shrestha S, Zhang J. Serum mazinga ehutatu uye kuparara pakati pevanhu vakuru vezvechirwere cheshuga: A 15-y yekutevedzwa kweboka renyika. Nutrition. 2016 Apr; 32 (4): 468-73.
> Kim SJ, Zuchniak A, Sohn KJ, et al. Plasma folate, vitamini B-6, uye vitamini B-12 uye kenza yepachifu yebonde mu BRCA1- uye BRCA2-kutakura mutakuri: unotarisira kudzidza. Am J Clin Nutriti. 2016 Sep; 104 (3): 671-7.
> Tio M, Andrici J, Cox MR, Eslick GD. Nhamba inowedzera uye njodzi yekenza yeprostate: kurongeka kwakarongeka uye meta-analysis. Prostate Cancer Prostatic Dis. 2014 Sep; 17 (3): 213-9.
> Wang R, Zheng Y, Huang JY, Zhang AQ, Zhou YH, Wang JN. Zvinyorwa zvinowedzera, serum folate mazinga, uye kenza yekenza yeprotate: meta-kuongorora yevanotarisira zvidzidzo. BMC yehutano hwehupfumi. 2014 Dec 29; 14: 1326.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.