He aha nā pōmaikaʻi a me nā pōʻino o nā huaora B Complex?

ʻO nā huaora B paʻakikīhe pūʻulu meaʻai e pāʻani ana i nā kuleana koʻikoʻi i loko o ko mākou kino. Loaʻa ia ma nā ʻano meaʻai like ʻole.

ʻO nā mea e like me ka makahiki, ka hāpai ʻana, ka meaʻai, nā kūlana olakino, genetics, lāʻau a me ka hoʻohana ʻana i ka waiʻona ʻO nā huaora B paʻakikīhe aha ka mea e hoʻonui ai i kou pono. ʻO nā meaʻai meaʻai i loaʻa nā huaora B ʻewalu i hoʻohana ʻia no ka hoʻokō ʻana i kēia pono ʻO nā huaora B paʻakikī i hea?

He aha ka B complex?

Bu nā huaora He mea hoʻohui ia e hoʻopaʻa ana i ʻewalu mau huaora B i hoʻokahi pila. Nā huaora B wai hoʻoheheʻe ʻo ia hoʻi, ʻaʻole mālama ko mākou kino iā lākou. No laila, pono e loaʻa mai ka meaʻai. 

He aha nā huaora B complex?

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

ʻO wai ka mea pono e lawe i nā huaora B complex?

Nā huaora BMa muli o ka loaʻa ʻana o ia i nā meaʻai he nui, ʻaʻole ʻoe e pilikia nui i ka hemahema ke loaʻa iā ʻoe kahi meaʻai a puni. Eia nō naʻe, ʻike paha kekahi poʻe i ka hemahema o kēia mau huaora. ʻO wai ka nele i nā huaora B?

• Nā wāhine hāpai a hānai paha: i ka wā hāpai Nā huaora BMa keʻano kūikawā, piʻi ka noi no B12 a me B9 e kākoʻo i ka ulu ʻana o ka fetal. 

• Ka poʻe ʻelemakule: I ko mākou mau makahiki, emi ka hiki ke komo i ka huaora B12, me ka emi ʻana o ka ʻai. He mea paʻakikī kēia i kekahi poʻe e loaʻa i ka nui o ka huaora B12 ma o ka meaʻai wale nō. 

• ʻO kekahi mau kūlana olakino: maʻi celiacnā kānaka me kekahi mau maʻi olakino, e like me ke kanesa, ka maʻi o Crohn, ka waiʻona, hypothyroidism, a me ka nele o ka ʻai. Nā huaora B ʻoi aku ka maʻalahi o ka hoʻomohala ʻana i nā hemahema meaʻai e like me 

• Mea ʻai meaʻai: Loaʻa maoli ka Vitamin B12 i nā meaʻai holoholona e like me ka ʻiʻo, ka waiū, nā hua manu, a me ka iʻa. Hiki i nā mea kanu ke hoʻomohala i ka hemahema B12 inā ʻaʻole lākou e lawa i kēia mau huaora ma o nā meaʻai paʻa a i ʻole nā ​​​​mea hoʻohui. 

• ʻO ka poʻe e lawe nei i kekahi mau lāʻau lapaʻau: kekahi mau lāʻau lapaʻau Nā huaora Bhiki ke kumu i ka hemahema.

He aha nā pōmaikaʻi o nā huaora B complex?

• Nā pōmaikaʻi paʻakikī B ma waena; ʻike ʻia e hōʻemi i ka luhi a hoʻomaikaʻi i ke ʻano.

• Pākīpika Vitamin B Kōkua i ka hoʻomaikaʻi ʻana i nā hōʻailona o ke kaumaha a me ka hopohopo. 

• ʻO nā huaora B paʻakikī hoʻopilikia i ka ʻōnaehana waena. Hoʻonui ka B6, B12 a me B9 i ka hana cognitive i ka poʻe ʻelemakule.

• ʻO ka nele o ka Vitamin B12 hiki ke alakaʻi i ka neuropathy a i ʻole ka pōʻino aʻalolo.

• Nā huaora B Kōkua ia e hoʻopiha i nā hale kūʻai ikehu like ʻole i ke kino. Hiki i ka hemahema o kēia mau huaora ke hoʻemi i nā hale kūʻai ikehu, e pili ana me ka myocardial dysfunction i nā poʻe maʻi me ka puʻuwai puʻuwai.

• ʻO ka hui B o nā huaoraHe kuleana koʻikoʻi ia i ka mālama ʻana i ke olakino olakino.
• He kuleana ko Folate i ke kaʻina hana o ka hana ʻana a me ka hoʻoponopono ʻana o DNA a loaʻa ka hopena i ka ʻōnaehana pale. 

• Nā huaora B Hoʻoponopono ia i nā ʻano anemia like ʻole. Hiki i ka Vitamin B9 a me B12 ke mālama a pale i ka anemia megaloblastic, ʻoiai hiki i ka huaora B6 ke mālama i ka anemia sideroblastic.

• ʻO nā huaora B paʻakikīHoʻopilikia maikaʻi ka hemahema i ke olakino maka. 

• Nā huaora BLoaʻa iā ia nā pono like ʻole ma ka ʻōnaehana digestive. Ua ʻike ʻia ka hemahema o ka Vitamin B12 i nā maʻi he nui e like me ka cirrhosis a me ka hepatitis. 

• Ua ʻike ʻia nā huaora B6, B9, a me B12 e pale i ka maʻi maʻi ʻōpū. 

• ʻO nā huaora B paʻakikīpāʻani i ka estrogen metabolism a me ka hana.

• Ua ʻike ʻia ka hoʻohui ʻana i ka Vitamin B2 e hōʻoluʻolu i ka migraines i nā pākeke a me nā keiki. 

• ʻO ka huaʻa B koʻikoʻi e lawe i ka wā hāpai ʻo ka folate. (Vitamin B9) Ua ʻike ʻia ka Folate e pale i nā hemahema hānau i nā pēpē.

• I nā haʻawina e pili ana i nā ʻiole diabetic, Nā huaora Bua ʻike ʻia e hoʻōla i nā ʻeha.

• ʻO ka ʻai nui ʻana o nā huaora B1 a me B2, ʻoi aku ka nui o nā huaora mai nā kumu meaʻai maoli. premenstrual syndrome hoemi i ka pilikia.

Pehea e hoʻohana ai i nā huaora B complex?

ʻO ka ʻai ʻana i kēlā me kēia lā (RDI) no nā huaora B no nā wahine a me nā kāne penei:

He aha nā maʻi i ʻike ʻia i ka nele o ka vitamina B?

Eia keia Ka nele o ka Vitamin B nā kūlana e hiki mai ana ma muli o ka hopena. Inā ʻike ʻoe i kekahi o kēia, e ʻoluʻolu e nīnau i ke kauka.

• Nawaliwali
• ʻO ka hoʻopaʻa ʻana
• opua o ka ike
• ʻO ke kani ʻana o nā wāwae a me nā lima
• Nusea
• anemia
• ʻili ʻili
• ʻōpū ʻōpū

He aha nā huaora B complex?

Nui nā meaʻai i loaʻa nā huaora B. ʻO kēia ka mea maʻalahi iā mākou e lawa i ka meaʻai. Nā huaora B loaʻa i kēia mau meaʻai:

• ka waiu
• me ka waiū
• hua
• ʻO ke ake a me ka puʻupaʻa
• ʻO ka moa a me ka ʻiʻo ʻulaʻula
• ʻO nā iʻa e like me ka tuna, mackerel, a me ka salmon
• ʻO ka iʻa e like me ka ʻoʻo
• ʻO nā lau ʻōmaʻomaʻo ʻeleʻele e like me ka spinach a me ka kale
• ʻO nā mea kanu e like me ka beets, avocados, a me ka ʻuala
• palaoa piha
• ʻO ka pīkī kīʻaha, ka pīʻeleʻele a me ka moa
• Nati a me na anoano
• ʻO nā huaʻai e like me ka citrus, ka maiʻa a me ka melika
• Nā huahana soy
• Palaoa

He aha ka pōʻino o nā huaora B complex?

No ka mea hiki ke hoʻoheheʻe ʻia nā huaora B i ka wai, ʻo ia hoʻi, ʻaʻole mālama ʻia i loko o ke kino, ʻaʻole maʻamau lākou i nā hihia i lawe ʻia i ka meaʻai. Loaʻa ia ma o nā meaʻai meaʻai. Kiʻekiʻe a pono ʻole B paʻakikī huaʻai ʻO ka lawe ʻana ia mea hiki ke hana i nā hopena koʻikoʻi.

• Ma ke ʻano he mea hoʻohui kiʻekiʻe Vitamin B3 (niacin)hiki ke alakaʻi i ka luaʻi, ke kiʻekiʻe o ke kō koko, ka ʻili ʻili, a me ka pōʻino o ke ake.
• Hiki i nā kiʻekiʻe kiʻekiʻe o ka huaora B6 ke hōʻeha i ke aʻalolo, ka ʻike māmā, a me nā ʻili ʻeha.
• B paʻakikī huaʻai ʻO kekahi hopena ʻaoʻao ʻo ia ka hiki ke hoʻohuli i ka mimi melemele. 

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