Melemo le Likotsi tsa Livithamini tsa B Complex ke life?

Livithamini tsa B tse rarahanengke sehlopha sa limatlafatsi tse phethang likarolo tse ngata tsa bohlokoa 'meleng ea rona. E fumaneha mefuteng e mengata ea lijo.

Lintlha tse kang lilemo, boimana, lijo, maemo a bophelo, liphatsa tsa lefutso, tšebeliso ea lithethefatsi le joala Livithamini tsa B tse rarahanengse eketsang tlhoko ya hao. Litlatsetso tsa phepo tse nang le livithamini tsa B tse robeli tse sebelisetsoang ho khotsofatsa tlhoko ena Livithamini tsa B tse rarahaneng e bitsoa.

B complex ke eng?

Bu livithamine Ke tlatsetso e kenyang livithamine tsa B tse robeli pilising e le 'ngoe. Li-vithamine tsa B e qhibilihang ka metsi kahoo ’mele ea rōna ha e li boloke. Ka hona, e tlameha ho fumanoa lijong. 

Livithamini tsa B complex ke eng?

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

Ke mang ea lokelang ho noa livithamini tsa B tse rarahaneng?

Li-vithamine tsa BKaha e fumanoa lijong tse ngata, ha u kotsing e kholo ea ho haelloa hafeela u e-na le lijo tse nang le phepo e nepahetseng. Leha ho le joalo, batho ba bang ba ka ba le khaello ea livithamine tsena. Ke mang ea haelloang ke livithamine tsa B?

• Basali ba bakhachane kapa ba anyesang: nakong ea bokhachane Li-vithamine tsa BHaholo-holo, tlhokahalo ea B12 le B9 e eketseha ho tšehetsa tsoelo-pele ea lesea. 

• Batho ba baholo: Ha re ntse re tsofala, matla a ho monya vithamine B12 a fokotseha, hammoho le ho fokotseha ha takatso ea lijo. Sena se etsa hore ho be thata hore batho ba bang ba fumane vithamine B12 e lekaneng ka lijo feela. 

• Maemo a mang a bongaka: lefu la celiacbatho ba nang le maemo a itseng a bophelo, a kang kankere, lefu la Crohn, bokhoba ba tahi, hypothyroidism, le ho lahleheloa ke takatso ea lijo Li-vithamine tsa B ba kotsing ea ho ba le khaello ea limatlafatsi tse kang 

• Ba sa jeng meroho: Vithamine B12 e fumaneha ka tlhaho lijong tsa liphoofolo tse kang nama, lebese, mahe le lijo tsa leoatleng. Batho ba jang meroho ba ka ba le khaello ea B12 haeba ba sa fumane livithamine tsena tse lekaneng ka lijo tse matlafatsang kapa li-supplement. 

• Batho ba noang meriana e itseng: meriana e meng ea ngaka Li-vithamine tsa Be ka baka khaello.

Melemo ea livithamine tsa B complex ke efe?

• B melemo e rarahaneng pakeng tsa; li fumanoa ho fokotsa mokhathala le ho ntlafatsa maikutlo.

• Vithamine B e rarahaneng E thusa ho ntlafatsa matšoao a khatello ea maikutlo le matšoenyeho. 

• Livithamini tsa B tse rarahaneng e ama tsamaiso ea methapo e bohareng. B6, B12 le B9 li ntlafatsa ts'ebetso ea kelello ho batho ba tsofetseng.

• Khaello ea vithamine B12 e ka lebisa ho neuropathy kapa tšenyo ea methapo.

• Li-vithamine tsa B E thusa ho tlatsa mabenkele a fapaneng a matla 'meleng. Khaello ea livithamine tsena e ka fella ka ho fokotsa mabenkele a matla, a amanang le ho se sebetse ha myocardial ho bakuli ba nang le lefu la pelo.

• Sehlopha sa B sa livithaminee phetha karolo ea bohlokoa ho boloka sesole sa 'mele se phetse hantle.
• Folate e na le karolo ts'ebetsong ea tlhahiso le tokiso ea DNA mme e na le phello tsamaisong ea 'mele ea ho itšireletsa mafung. 

• Li-vithamine tsa B E phekola mefuta e fapaneng ea phokolo ea mali. Vithamine B9 le B12 li ka phekola le ho thibela phokolo ea mali ea megaloblastic, ha vithamine B6 e ka phekola sideroblastic anemia.

• Livithamini tsa B tse rarahanengKhaello e ama bophelo ba mahlo hampe. 

• Li-vithamine tsa BE na le melemo e fapaneng tsamaisong ea tšilo ea lijo. Khaello ea vithamine B12 e 'nile ea hlokomeloa maemong a mangata a mafu a sebete a kang lefu la sebete le lefu la sebete. 

• Livithamini B6, B9, le B12 li fumanoe li thusa ho thibela mofetše oa mala. 

• Livithamini tsa B tse rarahanenge bapala karolo ho metabolism ea estrogen le tšebetsong.

• Ho fumanoa ha vithamine B2 supplementation ho fokotsa migraine ho batho ba baholo le bana. 

• Vithamine ea B ea bohlokoa ka ho fetisisa eo u lokelang ho e nka nakong ea bokhachane ke folate. (Vitamin B9) Folate e tsebahala ka ho thibela bokooa ba tsoalo maseeng.

• Lithutong tsa litoeba tsa lefu la tsoekere, Li-vithamine tsa Be fumanoe ho folisa maqeba.

• Ho ja haholo livithamini B1 le B2, haholo ha livithamine li tsoa mehloling ea lijo tsa tlhaho, lefu la premenstrual fokotsa kotsi.

Mokhoa oa ho sebelisa vithamine B complex?

Tekanyo e khothalletsoang ea letsatsi le letsatsi (RDI) bakeng sa livithamini tsa B bakeng sa basali le banna ke e latelang:

Ke mafu afe a bonoang khaellong ea vithamine B?

Tse latelang ke tsena Khaello ea vithamine B maemo a ka hlahang ka lebaka leo. Haeba u hlaheloa ke e 'ngoe ea tsena, ka kopo ikopanye le ngaka.

• Bofokoli
• Mathata a feteletseng
• ho fifalla kelello
• Ho hlohlona maotong le matsohong
• Ho nyekeloa
• khaello ea mali
• makhopho a letlalo
• mahlaba ka mpeng

Livithamini tsa B complex ke eng?

Lijo tse ngata li na le livithamine tsa B. Sena se re nolofalletsa ho fumana se lekaneng lijong. Li-vithamine tsa B e fumanoang lijong tsena:

• lebese
• chisi
• lehe
• Sebete le liphio
• Khoho le nama e khubelu
• Litlhapi tse kang tuna, mackerel le salmon
• Li-shellfish tse kang li-oyster
• Meroho e botala bo lefifi joalo ka sepinichi le khale
• Meroho e kang li-beet, li-avocado le litapole
• lijo-thollo
• Linaoa tsa liphio, linaoa tse ntšo le lierekisi
• Linate le peo
• Litholoana tse kang citrus, libanana le lehapu
• Lihlahisoa tsa soya
• Koro

Kotsi ea livithamine tsa B complex ke efe?

Kaha li-vithamine tsa B li qhibiliha ka metsing, ke hore, ha li bolokoe 'meleng, hangata ha li etsahale maemong ao lijo tse feteletseng li nkiloeng ho tsona. E etsahala ka lisebelisoa tsa phepo e nepahetseng. Ho phahame haholo le ho sa hlokahaleng vithamine B e rarahaneng Ho e nka ho ka baka litla-morao tse tebileng.

• E le tlatsetso ea tekanyo e phahameng Vithamine B3 (niacin)ho ka etsa hore motho a hlatse, a hlatse, a be le tsoekere e ngata maling, a khopise letlalo, a be a senye sebete.
• Maemo a phahameng a vithamine B6 a ka baka tšenyo ea methapo ea kutlo, kutlo e bobebe, le maqeba a bohloko a letlalo.
• vithamine B e rarahaneng E 'ngoe ea litla-morao ke hore e ka fetola moroto o mosehla o khanyang. 

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