Kungani zibalulekile futhi yimiphi imithombo yokudla?
I-vitamin eyinkimbinkimbi ye-AB ivame ukuhambisa amavithamini ama-B ayisishiyagalolunye: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 ( biotin ), B9 (folic acid), ne- B12 (cobalamin). Kutholakale ngokwemvelo enyameni, imifino eluhlaza, ubisi, ubhontshisi, i-peas, kanye nezinhlamvu ezigcwele noma ezinezivikelo eziqinile, ama-vithamini amaningi asebenzayo asiza umzimba wakho wenze amandla ekudleni owenzayo bese wenza ama-red red cells.
Izinzuzo ze-B Complex Vithamini
I-vithamini ngayinye yeB ibalulekile emisebenzini ethile yomzimba:
I-B1 (i-Thiamine)
- Siza umzimba ukuthi usebenzise ama-carbohydrate ekudleni ukukhiqiza amandla
- Kudingeka impilo yobuchopho, imisipha, nesistimu yezinzwa
- Okubalulekile ekukhuleni, ekuthuthukiseni nasekusebenzeni kwamaseli emzimbeni
I-B2 (i-Riboflavin)
- Isebenza namanye amavithamini B (kusiza ukuguqula i-B6 ifomu elisebenzisekayo kanye nezinsiza ekukhiqizeni kwe-niacin)
- Isiza ukuguqula ukudla zibe amandla
- Kudingeka ukukhiqizwa kwamaseli obomvu nokukhula
- Igcina amehlo, isimiso sezinzwa, nesikhumba siphephile
I-B3 (i-Niacin)
- Izinsiza ekuguquleni kokudla zibe namandla
- Usiza ama-enzyme emzimbeni ukusebenza ngendlela efanele ngokusiza umzimba usebenzise amanye amavithamini B futhi wenze futhi ulungise i-DNA (izinto eziphilayo ezitholakala kuwo wonke amangqamuzana omzimba)
- Kudingeka ukukhiqizwa kwamahomoni, njengezocansi nokucindezeleka kwamahomoni
- Usiza ngomsebenzi wezinhlelo zokugaya umzimba nezinzwa
I-B5 (i-Pantothenic acid)
- Uphuza amafutha kanye nama-carbohydrate wamandla
- Idlala indima ekukhiqizeni ubulili kanye nokucindezeleka kwamahomoni ema-gland adrenal kanye neurotransmitters
- Usiza umzimba ukusebenzisa amanye amavithamini, njenge riboflavin
- I-Vitamin B5 iyadingeka ekukhiqizeni amaseli abomvu wegazi kanye ne-cholesterol
I-B6 (i-Pyridoxine)
- Kudingeka umzimba usebenzise futhi ugcine amaprotheni nama-carbohydrate ekudleni (ngendlela ye-glycogen, amandla agcinwe emisipha nesibindi)
- Kudingeka ukuphendula okungaphezu kuka-100 kwe-enzyme emzimbeni. Kuyasiza ekubunjweni kwe-hemoglobin (into esebenzisa amangqamuzana abomvu egazi abamba i-oksijeni ngegazi) kanye nama-neurotransmitter namahomoni anethonya futhi alawula iwashi lomzimba
- Kubandakanyekile ekusebenzeni komzimba nokuthuthukiswa kwengqondo nomsebenzi
I-B7 (i-Biotin)
- Isiza umzimba ukuguqula amafutha, ama-carbohydrate, namaprotheni ekudleni okudla kuwo amandla
- Kudingeka ukwenza ama-acid acids
- Ikhuthaza impilo nokukhula kwethebhu nezinwele
I-B9 (i-folic acid)
- Isiza umzimba wakho wenze amangqamuzana egazi abomvu
- Kudingeka ukusiza amangqamuzana enze futhi agcine i-DNA
- Kunciphisa ubungozi bokukhubazeka kokuzalwa ebuchosheni nomgogodla, njenge-spina bifida
I-B12 (i-Cobalamin)
- Isiza ukugcina isimiso sezinzwa namaseli abomvu aphilile
- Kudingeka ukwakheka kwamaseli abomvu ne-DNA
- Kubalulekile amaprotheni umzimba
Izimpawu Zokuntula
- I-B1 (thiamine): Ukulahlekelwa isisindo, ukulahlekelwa kwememori yesikhathi esifushane, ubuthakathaka, ukukhathala, izimpawu zenhliziyo, ukuthukuthela, kanye ne-beriberi.
- I-B2 (riboflavin): Izifo zesikhumba, ukuvuvukala emlonyeni nasemphinjeni, ukuqhuma emagumbini omlomo, ukuvuvukala, izindebe eziqhekekile, ukulahlekelwa izinwele, ubuhlungu besisu, ukuzwela ukukhanya.
- I-B3 (i-niacin): Izinkinga zokugaya ukudla, izilonda zomshoshaphansi, ukukhathala, isikhumba esivuthayo, ukusakaza okubi, ukucindezeleka, ukuhlanza, i-pellagra
- B5: Izinyawo zokushisa, ukucindezeleka, ukukhathala, ukuleleka, ukucasula, ubuhlungu besisu, izifo eziphezulu zokuphefumula, ukuhlanza
- I-B5 (i-pantothenic acid): Ukucindezeleka, ukucindezeleka kanzima, ukucasuka, ubuthakathaka obunamahloni, ukwesaba, ukulahlekelwa inkumbulo okwesikhashana.
- I-B7 (i-biotin): Izinwele ezincibilikile noma ezilahlekile, isikhumba sikhupha amehlo, umlomo, umlomo, noma ezinye izitho zomzimba. amehlo anomile, izipikili ezinwabuzelayo, nobuhlungu be-muscle.
- B9 (folate): Uhudo, ukukhohlwa, i-gingivitis, ukuphelelwa yifiso, ukuphefumula, ukuthukuthela, ulimi lokuvuvukala, i-gingivitis, nokukhula okubi.
- B12 (cobalamin): Ukukhathala, ubuthakathaka, ukuqothulwa, ukungabi nesifiso sokudla, ukulahlekelwa isisindo, uhlobo lwe-anemia eyaziwa ngokuthi i-megaloblastic anemia, ukunganaki nokugubha eminwe nasezinzwaneni, kanye nomonakalo wezinzwa.
Imithombo Yokudla ye-B Amavithamini Aphelele
Ukwandisa ukudla kwakho kwamavithamini B, bheka ukudla okulandelayo:
- I-B1 (thiamine): Okuqinisekisiwe okusanhlamvu kwasekuseni, okucebile kanye nemikhiqizo yonke yokusanhlamvu (isinkwa, okusanhlamvu kwasekuseni, irayisi, i-noodle, nofulawa), ukolweni wegorosi, ingulube, i-trout, ubhontshisi omnyama, ama-mussels kanye ne-tuna.
- I-B2 (riboflavin): Ubisi nemikhiqizo yobisi, okusanhlamvu kwasekuseni okuqinisekisiwe, isibindi senkomo, amahlombe, amakhowe ase-portobello, ama-almonds kanye nenkukhu.
- I-B3 (niacin): Amaqanda, inhlanzi, isinkwa esiqinisiwe kanye ne-cereal, irayisi, amantongomane, ubisi kanye nobisi, inkukhu, inyama yenkomo, i-turkey, iwundlu, inyama yenyama, amantongomane.
- I-B5 (i-pantothenic acid): Inyama, i-avocado, i-broccoli, i-kale, amaqanda, ubisi, amakhowe, okusanhlamvu okuqinile, inyama yenyama, izinkukhu, amazambane, ama-legumes.
- I-B6 (i-pyridoxine): I-chickpeas, isibindi sesilwane, i-tuna, i-salmon, isifuba senkukhu, isisindo sokudla kwasekuseni esinamandla, amazambane, i-turkey, izithelo (ngaphandle kwe-citrus) kanye nenkomo.
- I-B7 (i-biotin): Isibindi sesilwane, isikhupha samaqanda, i-korosi, ingulube, inyama yenkomo, imbewu ka-sunflower, amazambane ama-sweet, ama-alimondi, ukudla okusanhlamvu okuphelele, ama-sardine, isipinashi, ne-broccoli.
- I-B9 (i-folate): Isipinashi, isibindi sesilwane, ama-broccoli, ama-brussels amahlumela, ubhontshisi nama-legumes, isoso se-asparagusi, ijusi le-orange, amantongomane, i-avocado, imifino emifino emnyama, okusanhlamvu okusanhlamvu, ne-salmon.
- I-B12 (i-cobalamin): Itholakale ngokuyinhloko ekudleni kwezilwane, njengezinkukhu zenyama (nezinye izinyama zomzimba), ukuhluma kanye nezinye izinhlanzi, inyama yenkomo, inkukhu, inhlanzi, amaqanda, ubisi kanye neminye imikhiqizo yobisi kanye nezinye izinhlobo zokusanhlamvu.
Ukusebenzisa ama-vitamins B ajwayelekile
Ngendima ebalulekile ekuguquleni ukudla zibe yi-fuel, abagqugquzeli bathi B amavithamini ahlukene angasiza ngezimo ezihlukahlukene, kufaka phakathi ukukhathazeka, ukucindezeleka, isifo senhliziyo, kanye nesifo se-premenstrual syndrome (PMS).
Ngaphezu kwalokho, abanye abantu bathatha i-vitamin B eyinkimbinkimbi ukwandisa amandla, ukuthuthukisa isimo sengqondo, ukuthuthukisa imemori, ukukhulisa isikhumba kanye nezinwele zezempilo, nokukhuthaza isimiso somzimba sokuzivikela.
Nakuba abantu abaningi abadla ukudla okuhlukahlukene bakuthola amavithamini ama-B okwanele ekudleni, abanye abantu basengozini eyengeziwe yokuntuleka, ikakhulukazi labo abaneminyaka engaphezu kwengu-50, bathatha imishanguzo ye-antacid, noma banesifo se-celiac, isifo sikaCrohn, igastritis, noma nezinye izinkinga zokugaya ukudla.
Uma uye waba nesisu noma ukuhlinzwa kwesisindo, uphuze utshwala njalo, noma ulandele ukudla kokudla kwemifino noma kwe-vegan, ungase ulungele ukwanele.
Abesifazane abakhulelwe nabancelisayo bangadinga amavithamini amaningi B6, B12, ne-folic acid.
Imiphumela Ezingenakwenzeka
Nakuba izithako eziyinkimbinkimbi B ezisekelwe amanzi futhi azihlali emzimbeni isikhathi eside, amanani amaningi amavithamini efomini lokugcwalisa angabangela imiphumela emibi:
I-B3 (i-niacin): Isikhumba sokuhlwitha noma ubuhlungu, amazinga kashukela ephakeme egazini, nobuthi obunobuthi.
I-B6 (i-pyridoxine): Umonakalo wamagciwane, izilonda zesikhumba, ukuqhuma kwesifo senhliziyo, nokwehla kwesifo senhliziyo, ukushaya isifo nokufa kubantu abanesifo sikashukela nesifo sezinso esiphezulu. Ucwaningo lwamuva luye lwathola ukuthi ukuphakama okukhulu kwevithamini B6 kwakuhlobene nengozi ekhulayo yokuphuka kweqhwa kanye nokwehla kwengozi yomdlavuza wamaphaphu (lapho kuthathwe i-vitamin B12).
I-B9 (i-folic acid): Ukulimala kwezinso, ukwanda kwe-insulin inzalo, inzalo engezansi yombulali wesenzo kumama asebekhulile, futhi ingase ihlotshwe ingozi yeminye kansa. Kungasifaka ukuxilongwa kokuntuleka kwe-vitamin B12.
B12 (cobalamin): i-acne ne-rosacea kwabanye abantu. I-Vitamin B12 itholakale ukusheshisa ukwehla kwemisebenzi yezinso futhi kwandise ingozi yemicimbi ye-cardiovascular kubantu abanezinso ezinzima ezingenayo. Amanani aphezulu kavithamini B12 athathwe nge-folic acid ahlanganiswe nengozi enkulu yomdlavuza nokufa.
Kukhona izinga lokunakekelwa nsuku zonke elibekezeleleke (UL) nge-vitamin B ngayinye, okungaphezu kwalokho abantu abaningi abakudinga. Ukuthola okungaphezulu kwe-UL kwandisa amathuba akho emibi.
Izwi elivela
Ukuze uhlale uphilile, abantu abaningi bangathola lokho abakudinga ngokudla ukudla okuhlukahlukene, okunomsoco ogcwele ukudla okunomsoco okwenziwe ngokwemvelo amavithamini ama-B, njengemifino eluhlaza, amantongomane, ubhontshisi kanye nemifino, okusanhlamvu okuphelele, amaprotheni amancane, amakhowe namaqanda. Ayikho ubufakazi obuqinile bokusekela ukuthatha amavithamini amaningi ngokweqile uma ungekho kuwo.
Uma ungatholi okwanele kwe-vitamin B ekudleni kwakho, ukuthatha isithasiselo se-vitamin B kungase kuzuze abanye abantu. Ukuntuleka kwamabithamini B kungabangela izimpawu eziningana, kubandakanya ukukhathala, ukuphelelwa yindlala, ukuphelelwa yidla, ukucindezeleka, ubuhlungu besisu, ukuhlukumeza imisipha, ukulahlekelwa izinwele, kanye ne-eczema.
Vele uqiniseke ukuthi uthintana nomhlinzeki wakho wokunakekelwa kwempilo ukuze uthole ukuthi isilwane esiyinkimbinkimbi B esilungile yini (futhi uma kunjalo, inani elifanele libheke inani lemali ephelele nsuku zonke oyithola ekudleni nasezingenizeni).
Imithombo:
> Afriyie-Gyawu E, Ifebi E, Ampofo-Yeboah A, Kyte B, Shrestha S, Zhang J. Serum amazinga e-folate nokufa kwabantu abadala abanesifo sikashukela: Ucwaningo olulandelayo lwe-15-y lweqembu elizwe. Ukudla okunomsoco. 2016 Ngomhlaka; 32 (4): 468-73.
> Kim SJ, uZuchniak A, Sohn KJ, et al. I-plasma folate, i-vitamin B-6, ne-vitamin B-12 nengozi yomdlavuza wesifuba ku-BRCA1- kanye ne-BRCA2-transation carrier: isifundo sokutadisha. I-Am J Clin Nutr. 2016 Sep; 104 (3): 671-7.
> Tio M, Andrici J, Cox MR, Eslick GD. I-folate ingenwe futhi ingozi yomdlavuza wesi-prostate: ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta. I-Prostate Cancer Prostatic Dis. 2014 Sep; 17 (3): 213-9.
> Wang R, Zheng Y, Huang JY, Zhang AQ, Zhou YH, Wang JN. Ama-folate amazinga, ama-serum levels, kanye nengozi yomdlavuza wesifo sofuba: ukuhlaziywa kwe-meta-analysis of prospective studies. I-BMC Impilo Yomphakathi. 2014 Dec 29; 14: 1326.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.