Menene fa'idodi da cutarwar bitamin B Complex?

B hadaddun bitaminrukuni ne na abinci mai gina jiki waɗanda ke taka muhimmiyar rawa a jikinmu. Ana samunsa a cikin abinci iri-iri.

Abubuwa kamar shekaru, ciki, abinci, yanayin kiwon lafiya, kwayoyin halitta, shan muggan kwayoyi da barasa B hadaddun bitaminme ya kara maka bukata. Kariyar abinci mai gina jiki mai ɗauke da dukkan bitamin B guda takwas da ake amfani da su don biyan wannan bukata B hadaddun bitamin ake kira.

Menene hadadden B?

Bu bitamin Kari ne wanda ke tattara bitamin B guda takwas cikin kwaya daya. bitamin B ruwa mai narkewa don haka jikin mu baya ajiye su. Don haka, dole ne a samo shi daga abinci. 

Menene hadadden bitamin B?

• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Vitamin B7 (biotin)
• Vitamin B9 (folate)
• Vitamin B12 (cobalamin)

Wanene ya kamata ya ɗauki hadadden bitamin B?

bitamin BTun da ana samun shi a yawancin abinci, ba za ku kasance cikin haɗarin rashi ba idan dai kuna da abinci mai kyau. Koyaya, wasu mutane na iya fuskantar rashi na waɗannan bitamin. Wanene ke da karancin bitamin B?

• Mata masu ciki ko masu shayarwa: a lokacin daukar ciki bitamin BMusamman, buƙatun B12 da B9 yana ƙaruwa don tallafawa haɓaka tayin. 

• Tsofaffi: Yayin da muke tsufa, ikon shan bitamin B12 yana raguwa, tare da raguwar ci. Wannan yana sa wasu mutane su sami isasshen bitamin B12 ta hanyar abinci kawai. 

• Wasu yanayi na likita: cutar celiacmutanen da ke da wasu yanayi na likita, kamar ciwon daji, cutar Crohn, shan barasa, hypothyroidism, da asarar ci. bitamin B sun fi saukin kamuwa da karancin abinci mai gina jiki kamar 

• Masu cin ganyayyaki: Ana samun Vitamin B12 a dabi'a a cikin abincin dabbobi kamar nama, kiwo, ƙwai, da abincin teku. Masu cin ganyayyaki na iya haɓaka rashi na B12 idan ba su sami isasshen waɗannan bitamin ta hanyar abinci mai ƙarfi ko kari ba. 

• Mutanen da ke shan wasu magunguna: wasu magungunan magani bitamin Bna iya haifar da rashi.

Menene amfanin bitamin B hadaddun?

• B hadaddun fa'idodi tsakanin; ana samun su don rage gajiya da inganta yanayi.

• Vitamin B hadaddun Yana taimakawa inganta alamun damuwa da damuwa. 

• B hadaddun bitamin yana shafar tsarin juyayi na tsakiya. B6, B12 da B9 inganta aikin fahimi a cikin tsofaffi.

• Rashin bitamin B12 na iya haifar da ciwon neuropathy ko lalacewar jijiya.

• bitamin B Yana taimakawa wajen sake cika shagunan makamashi daban-daban a cikin jiki. Rashin ƙarancin waɗannan bitamin na iya haifar da raguwar shagunan makamashi, wanda ke da alaƙa da tabarbarewar ƙwayar cuta a cikin marasa lafiya da ciwon zuciya.

• rukunin B na bitaminyana taka muhimmiyar rawa wajen kiyaye tsarin garkuwar jiki lafiya.
• Folate yana taka rawa a cikin tsarin samar da DNA da gyarawa kuma yana da tasiri akan tsarin rigakafi. 

• bitamin B Yana maganin anemia iri-iri. Vitamin B9 da B12 na iya magancewa da hana cutar anemia megaloblastic, yayin da bitamin B6 na iya magance anemia na sideroblastic.

• B hadaddun bitaminRashi yana shafar lafiyar ido mara kyau. 

• bitamin BYana da fa'idodi iri-iri akan tsarin narkewar abinci. An lura da karancin bitamin B12 a yawancin cututtukan hanta kamar cirrhosis da hanta. 

• An samo bitamin B6, B9, da B12 don taimakawa wajen hana ciwon daji na ciki. 

• B hadaddun bitaminyana taka rawa a cikin isrogen metabolism da aiki.

• An samo ƙarin bitamin B2 don rage ƙaura a cikin manya da yara. 

• Mafi mahimmancin bitamin B da ake buƙata lokacin daukar ciki shine folate. (Vitamin B9) An san Folate don hana lahani ga jarirai.

• A cikin bincike kan beraye masu ciwon sukari, bitamin Ban gano yana warkar da raunuka.

• Babban amfani da bitamin B1 da B2, musamman lokacin da bitamin suka fito daga tushen abinci na halitta. premenstrual ciwo yana rage haɗari.

Yaya ake amfani da hadadden bitamin B?

Shawarwari na yau da kullun (RDI) don bitamin B ga mata da maza shine kamar haka:

Wadanne cututtuka ake gani a rashi na bitamin B?

Wadannan su ne Rashin bitamin B al'amuran da ka iya faruwa a sakamakon haka. Idan kun fuskanci ɗayan waɗannan, da fatan za a tuntuɓi likita.

• Rashin ƙarfi
• Yawan wuce gona da iri
• gizagizai na sani
• Tingling a ƙafa da hannaye
• Ciwan
• anemia
• fatar jiki
• ciwon ciki

Menene hadadden bitamin B?

Yawancin abinci sun ƙunshi bitamin B. Wannan yana sauƙaƙa mana samun isasshen abinci. bitamin B samuwa a cikin wadannan abinci:

• madara
• cuku
• kwai
• Hanta da koda
• Kaza da jan nama
• Kifi kamar tuna, mackerel, da salmon
• Shellfish irin su kawa
• Koren kayan lambu masu duhu kamar alayyahu da Kale
• Kayan lambu irin su beets, avocado, da dankali
• dukan hatsi
• Koda wake, black wake da chickpeas
• Kwayoyi da tsaba
• 'Ya'yan itatuwa kamar citrus, ayaba da kankana
• kayayyakin waken soya
• Alkama

Menene illar hadadden bitamin B?

Tun da bitamin B suna narkewa da ruwa, wato, ba a adana su a cikin jiki ba, yawanci ba sa faruwa a lokuta inda aka sha abinci mai yawa. Yana faruwa ta hanyar abinci mai gina jiki. Yayi tsayi kuma ba dole ba B hadadden bitamin Shan shi na iya haifar da illa mai tsanani.

• A matsayin kari mai girma Vitamin B3 (niacin)na iya haifar da amai, yawan sukarin jini, zubar da fata, har ma da lalacewar hanta.
• Babban matakan bitamin B6 na iya haifar da lalacewar jijiya, haske mai haske, da raunuka na fata mai raɗaɗi.
• B hadadden bitamin Wani illa kuma shine yana iya juyar da fitsari haske rawaya. 

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