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?
Bunā huaora He mea hoʻohui ia e hoʻopaʻa ana i ʻewalu mau huaora B i hoʻokahi pila. Nā huaora Bwai hoʻoheheʻe ʻo ia hoʻi, ʻaʻole mālama ko mākou kino iā lākou. No laila, pono e loaʻa mai ka meaʻai.
He aha ka hana a nā huaora B?
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.
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.
ʻO ka ʻai ʻana i kēlā me kēia lā (RDI) no nā huaora B no nā wahine a me nā kāne penei:
WAHINE
KANAKA
B1 (Thiamine)
1.1 mg
1,2 mg
B2 (riboflavin)
1.1 mg
1,3 mg
B3 (Niakina)
14 mg
16 mg
B5 (Pantothenic acid)
5 mg
5mg (AI)
B6 (Pyridoxine)
1,3 mg
1,3 mg
B7 (biotin)
30mcg (AI)
30mcg (AI)
B9 (Folate)
400 mcg
400 mcg
B12 (Cobalamin)
2,4 mcg
2,4 mcg
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 kiʻekiʻeVitamin 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.
