Ndeapi Mabhenefiti uye Kukuvadza kweB Complex Vitamins?

B yakaoma mavitaminiiboka rezvokudya zvinovaka muviri zvinotamba mabasa akawanda anokosha mumuviri wedu. Inowanikwa mune zvakasiyana-siyana zvekudya.

Zvinhu zvakadai sezera, pamuviri, kudya, mamiriro ehutano, genetics, kushandisa zvinodhaka uye doro B yakaoma mavitaminichii chinowedzera kushaiwa kwako. Zvokudya zvinovaka muviri zvine ese masere B mavhitaminzi anoshandiswa kuzadzisa ichi chinodiwa B yakaoma mavitamini inonzi.

Chii chinonzi B complex?

Bu mavitamini Iyo yekuwedzera inotakura sere mavhitamini B mupiritsi rimwe. B mavitamini mvura inonyungudika saka muviri wedu hauzvichengete. Naizvozvo, inofanira kuwanikwa kubva pakudya. 

Chii chinonzi B complex vitamini?

• 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)

Ndiani anofanira kutora mavhitamini eB complex?

B mavitaminiSezvo ichiwanikwa mune zvakawanda zvekudya, hausi panjodzi huru yekushaikwa chero uine chikafu chakakwana. Zvisinei, vamwe vanhu vanogona kuona kushomeka kwemavhitamini aya. Ndiani anoshaya mavhitamini B?

• Vakadzi vane pamuviri kana vanoyamwisa: panguva yekuzvitakura B mavitaminiKunyanya, kudiwa kweB12 neB9 kunowedzera kutsigira kukura kwe fetal. 

• Vanhu vakura: Sezvo isu tichikura, kugona kutora vhitamini B12 kunoderera, pamwe nekuderera kwechido. Izvi zvinoita kuti zviome kune vamwe vanhu kuwana vhitamini B12 yakakwana kuburikidza nekudya chete. 

• Zvimwe zvirwere: chirwere chechiliacvanhu vane zvimwe zvirwere, zvakadai sekenza, chirwere cheCrohn, kudhakwa, hypothyroidism, uye kurasikirwa kwechido. B mavitamini vanonyanya kukurumidza kukudziridza kushomeka kwekudya senge 

• Vegetarians: Vitamin B12 inongowanikwa mukudya kwemhuka senge nyama, mukaka, mazai, uye hove. Vegetarians vanogona kukudziridza kushaikwa kweB12 kana vakasawana zvakakwana zvemavhitamini aya kuburikidza nekudya kwakasimbiswa kana kuwedzera. 

• Vanhu vanotora mimwe mishonga: mimwe mishonga yakanyorwa B mavitaminizvinogona kukonzera kushomeka.

Ndezvipi zvinobatsira zveB complex vitamini?

• B yakaoma mabhenefiti between; anowanikwa kuderedza kuneta uye kugadzirisa mafungiro.

• Vitamin B yakaoma Inobatsira kuvandudza zviratidzo zvekuora mwoyo uye kuzvidya mwoyo. 

• B mavhitaminzi akaoma inokanganisa tsinga dzepakati. B6, B12 uye B9 inovandudza cognitive basa kune vakwegura.

• Kushaikwa kweVitamin B12 kunogona kutungamirira kuuropathy kana kukuvara kwetsinga.

• B mavitamini Inobatsira kuzadza zvitoro zvesimba zvakasiyana-siyana mumuviri. Kushaikwa kwemavhitamini aya kunogona kukonzera kuderedzwa kwezvitoro zvesimba, izvo zvine chekuita nemyocardial dysfunction muvarwere vane moyo kutadza.

• B boka revhithaminiinoita basa rakakosha mukuchengetedza immune system.
• Folate inobata basa mukugadzirwa kweDNA uye kugadzirisa uye ine mhedzisiro pane immune system. 

• B mavitamini Inobata marudzi akasiyana eanemia. Vitamin B9 uye B12 inogona kurapa nekudzivirira megaloblastic anemia, nepo vhitamini B6 inogona kurapa sideroblastic anemia.

• B yakaoma mavitaminiKushaikwa kunokanganisa hutano hwemaziso. 

• B mavitaminiIine mabhenefiti akasiyana pane digestive system. Kushaikwa kweVitamin B12 kwave kuchionekwa mune dzakawanda zviitiko zvechiropa zvirwere senge cirrhosis uye hepatitis. 

• Mavhitamini B6, B9, uye B12 akawanikwa kubatsira kudzivirira gomarara remudumbu. 

• B yakaoma mavitaminiinobata basa muesrogen metabolism uye basa.

• Vitamin B2 supplementation yakawanikwa kuderedza migraines muvakuru nevana. 

• B vitamin inonyanya kukosha kutora panguva yekuzvitakura ndeye folate. (Vitamin B9) Folate inozivikanwa kudzivirira hurema hwekuzvarwa muvana.

• Muzvidzidzo zvechirwere cheshuga mbeva, B mavitaminiyakawanikwa kuporesa maronda.

• Kudya kwakanyanya kwemavhitaminzi B1 uye B2, kunyanya kana mavhitamini achibva kune zvakasikwa zvekudya masosi, premenstrual syndrome inoderedza njodzi.

Nzira yekushandisa sei mavhitamini B akaoma?

Iyo yakakurudzirwa kudya kwemazuva ese (RDI) yeB mavitamini kuvakadzi nevarume ndeiyi inotevera:

Ndezvipi zvirwere zvinoonekwa mukushaikwa kwevhitamini B?

Zvinotevera ndizvo Vitamin B kushomeka mamiriro ezvinhu anogona kuitika semugumisiro. Kana ukasangana nechimwe cheizvi, tapota bvunza chiremba.

• Kushaya simba
• Overstrain
• kupera kwekuziva
• Kudzvova mutsoka nemaoko
• Nausea
• kupererwa neropa
• mapundu eganda
• dumbu remudumbu

Chii chinonzi B complex vitamini?

Zvokudya zvakawanda zvine mavitamin B. Izvi zvinoita kuti zvive nyore kwatiri kuwana zvakakwana kubva mukudya. B mavitamini inowanikwa muzvikafu izvi:

• mukaka
• chizi
• zai
• Chiropa neitsvo
• Huku uye nyama tsvuku
• Hove dzakadai tuna, mackerel, uye salmon
• Shellfish dzakadai sema oyster
• Muriwo wakasvibira wakasvibira sespinachi nekare
• Miriwo yakadai sebhiti, makopeya, uye mbatatisi
• zviyo zvose
• Tsvo bhinzi, bhinzi nhema uye nhiyo
• Nzungu nemhodzi
• Michero yakaita secitrus, mabhanana uye manwiwa
• Soy zvigadzirwa
• gorosi

Chii chinokuvadza mavhitamini eB complex?

Sezvo mavhitamini eB ari kunyungudika mumvura, ndiko kuti, haana kuchengetwa mumuviri, kazhinji haaitike mumamiriro ezvinhu apo kudya kwakawanda kunotorwa. Zvinoitika kuburikidza nezvinovaka muviri zvinowedzera. Kunyanya uye zvisingakoshi B yakaoma vitamini Kuitora kunogona kukonzera migumisiro yakakomba.

• Sekuwedzera-dosi yekuwedzera Vitamin B3 (niacin)zvinogona kukonzera kurutsa, kukwira kweshuga yeropa, kuputika kweganda, uye kunyange kukuvara kwechiropa.
• Huwandu hwevhitamini B6 hunogona kukonzera kukuvara kwetsinga, kunzwisiswa kwakareruka, uye maronda eganda anorwadza.
• B yakaoma vitamini Imwe mhedzisiro ndeyekuti inogona kushandura weti inopenya yero. 

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