Yiziphi Izinzuzo kanye Nokulimala Kwamavithamini B Ayinkimbinkimbi?

Amavithamini B ayinkimbinkimbiiyiqembu lezakhi ezidlala izindima eziningi ezibalulekile emzimbeni wethu. Itholakala ezinhlobonhlobo zokudla.

Izinto ezinjengobudala, ukukhulelwa, ukudla, izimo zezokwelapha, ufuzo, ukusetshenziswa kwezidakamizwa notshwala Amavithamini B ayinkimbinkimbiokwandisa isidingo sakho. Izithako zokudla okunomsoco eziqukethe wonke amavithamini B ayisishiyagalombili asetshenziselwa ukuhlangabezana nalesi sidingo Amavithamini B ayinkimbinkimbi Ibizwa.

Iyini i-B complex?

Bu amavithamini Kuyisithasiselo esipakisha amavithamini B ayisishiyagalombili ephilisini elilodwa. Amavithamini B amanzi ancibilikayo ngakho umzimba wethu awuzigcini. Ngakho-ke, kufanele kutholakale ekudleni. 

Ayini amavithamini B complex?

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

Ubani okufanele athathe amavithamini B ayinkimbinkimbi?

Amavithamini BNjengoba itholakala ekudleni okuningi, awukho engcupheni enkulu yokuntula inqobo nje uma unomsoco ophelele. Nokho, abanye abantu bangase babe nokuntuleka kwala mavithamini. Ubani ongenawo amavithamini B?

• Abesifazane abakhulelwe noma abancelisayo: ngesikhathi sokukhulelwa Amavithamini BIkakhulukazi, isidingo se-B12 ne-B9 siyakhuphuka ukuze sisekele ukukhula kwengane. 

• Abantu abadala: Njengoba sikhula, amandla okumunca uvithamini B12 ayehla, kanye nokuncipha kwesifiso sokudla. Lokhu kwenza kube nzima kwabanye abantu ukuthola uvithamini B12 owanele ngokudla kuphela. 

• Ezinye izimo zezempilo: isifo se-celiacabantu abanezimo ezithile zezempilo, njengomdlavuza, isifo sikaCrohn, ukuphuza utshwala, i-hypothyroidism, nokulahlekelwa ukudla Amavithamini B zisengozini enkulu yokuntula izakhamzimba ezifana 

• Abadla imifino: I-Vitamin B12 itholakala ngokwemvelo ekudleni kwezilwane njengenyama, ubisi, amaqanda, nezilwane zasolwandle. Abadla imifino bangakwazi ukuntula i-B12 uma bengatholi okwanele kwala mavithamini ngokudla okuqinisiwe noma izithasiselo. 

• Abantu abaphuza imithi ethile: eminye imithi kadokotela Amavithamini Bkungase kubangele ukuntula.

Yiziphi izinzuzo zamavithamini B ayinkimbinkimbi?

• B izinzuzo eziyinkimbinkimbi phakathi; kutholakala ukunciphisa ukukhathala nokuthuthukisa isimo sengqondo.

• I-Vitamin B complex Isiza ukuthuthukisa izimpawu zokucindezeleka nokukhathazeka. 

• Amavithamini B ayinkimbinkimbi kuthinta isimiso sezinzwa esimaphakathi. I-B6, B12 ne-B9 ithuthukisa ukusebenza kwengqondo kubantu asebekhulile.

• Ukushoda kwe-Vitamin B12 kungaholela ekulimaleni kwemizwa noma kwemizwa.

• Amavithamini B Kuyasiza ukugcwalisa izitolo zamandla ezahlukahlukene emzimbeni. Ukuntuleka kwala mavithamini kungaholela ekwehliseni izitolo zamandla, okuhlotshaniswa nokungasebenzi kahle kwe-myocardial ezigulini ezinesifo senhliziyo.

• Iqembu B lamavithaminiidlala indima ebalulekile ekugcineni amasosha omzimba enempilo.
• I-Folate ibamba iqhaza ekukhiqizeni nasekulungiseni i-DNA futhi inomthelela emasosheni omzimba. 

• Amavithamini B Yelapha izinhlobo ezahlukene ze-anemia. I-Vitamin B9 kanye ne-B12 ingakwazi ukwelapha futhi ivimbele i-megaloblastic anemia, kuyilapho i-vitamin B6 ingakwazi ukwelapha i-sideroblastic anemia.

• Amavithamini B ayinkimbinkimbiUkuntula kunomthelela omubi empilweni yamehlo. 

• Amavithamini BInezinzuzo ezihlukahlukene ohlelweni lokugaya ukudla. Ukuntuleka kwe-Vitamin B12 kuye kwabonwa ezimweni eziningi zezifo zesibindi ezifana ne-cirrhosis nesifo sokusha kwesibindi. 

• Amavithamini B6, B9, kanye ne-B12 atholwe ukusiza ukuvimbela umdlavuza wesisu. 

• Amavithamini B ayinkimbinkimbiidlala indima kumetabolism ye-estrogen nomsebenzi.

• Ukwengezwa kwe-Vitamin B2 kutholakale ukunciphisa i-migraines kokubili abadala kanye nezingane. 

• I-vitamin B ebaluleke kakhulu okufanele ithathwe ngesikhathi sokukhulelwa i-folate. (I-Vitamin B9) I-Folate yaziwa ngokuvimbela ukukhubazeka kokuzalwa ezinganeni.

• Ezifundweni zamagundane anesifo sikashukela, Amavithamini Bkutholakale ukupholisa amanxeba.

• Ukudla okuphezulu kwamavithamini B1 no-B2, ikakhulukazi uma amavithamini evela emithonjeni yokudla yemvelo, I-premenstrual syndrome kunciphisa ingozi.

Ungayisebenzisa kanjani i-vitamin B complex?

Ukudla okunconyiwe kwansuku zonke (RDI) kwamavithamini B kwabesifazane nabesilisa kungokulandelayo:

	BESIFAZANE	AMADODA
I-B1 (Thiamine)	I-1.1 mg	I-1,2 mg
I-B2 (Riboflavin)	I-1.1 mg	I-1,3 mg
I-B3 (Niacin)	I-14 mg	I-16 mg
I-B5 (i-Pantothenic acid)	I-5 mg	5mg (AI)
I-B6 (Pyridoxine)	I-1,3 mg	I-1,3 mg
I-B7 (Biotin)	30mcg (AI)	30mcg (AI)
I-B9 (Folate)	I-400 mcg	I-400 mcg
I-B12 (Cobalamin)	I-2,4 mcg	I-2,4 mcg

Yiziphi izifo ezibonwa ngokuntuleka kwevithamini B?

Okulandelayo kukhona Ukushoda kwe-Vitamin B izimo ezingase zenzeke ngenxa yalokho. Uma uhlangabezana nanoma yikuphi kwalokhu, sicela uthintane nodokotela.

• Ubuthakathaka
• I-Overstrain
• ukufiphala komqondo
• Ukuluma ezinyaweni nasezandleni
• Isicanucanu
• anaemia
• ukuqubuka kwesikhumba
• amajaqamba esiswini

Ayini amavithamini B complex?

Ukudla okuningi kunamavithamini B. Lokhu kwenza kube lula ngathi ukuthola okwanele ekudleni. Amavithamini B kutholakala kulokhu kudla:

• ubisi
• ushizi
• iqanda
• Isibindi nezinso
• Inkukhu nenyama ebomvu
• Izinhlanzi ezinjenge-tuna, i-mackerel, ne-salmon
• Amagobolondo njengama-oyster
• Imifino eluhlaza okumnyama njengesipinashi ne-kale
• Imifino enjengobeet, ukwatapheya namazambane
• okusanhlamvu okuphelele
• Ubhontshisi wezinso, ubhontshisi omnyama nophizi
• Amantongomane kanye nembewu
• Izithelo ezifana nesawolintshi, ubhanana kanye nekhabe
• Imikhiqizo yesoya
• Ukolweni

Uyini umonakalo wamavithamini B complex?

Njengoba amavithamini B encibilika emanzini, okungukuthi, awagcinwanga emzimbeni, ngokuvamile akwenzeki ezimweni lapho kuthathwa khona ukudla ngokweqile. Kwenzeka ngokusebenzisa izithasiselo zokudla okunomsoco. Iphakeme kakhulu futhi akudingekile I-vitamin B eyinkimbinkimbi Ukuyithatha kungabangela imiphumela emibi kakhulu.

• Njengesengezo somthamo ophezulu I-Vitamin B3 (niacin)kungaholela ekuhlanzeni, amazinga aphezulu kashukela egazini, ukuguquguquka kwesikhumba, ngisho nokulimala kwesibindi.
• Amazinga aphezulu kavithamini B6 angabangela ukulimala kwezinzwa, ukuzwela ukukhanya, nezilonda ezibuhlungu zesikhumba.
• I-vitamin B eyinkimbinkimbi Omunye umphumela ongemuhle ukuthi ungenza umchamo ube phuzi ngokugqamile. 

Izithenjwa: 1