Abaluleke Kangakanani Amavithamini B Ekukhulelweni?

-Delile

• Uvithamini B-1: Thiamine
• Uvithamini B-2: Riboflavin
• Uvithamini B-3: i-Niacin
• Uvithamini B-5: i-Pantothenic acid
• Uvithamini B-6: Pyridoxine
• Uvithamini B-7: Biotin
• Uvithamini B-9: Folic acid
• Uvithamini B-12: Cobalamin
• Ukuthatha

Ukuthatha amavithamini ngenkathi ukhulelwe

Ukugcina ukudla okunomsoco omuhle kungenye yezinto ezinhle kakhulu ongazenzela umzimba wakho. Lokhu kuyiqiniso ikakhulukazi uma ukhulelwe. Ukudla okunothile kumavithamini ayisishiyagalombili B (okwaziwa njenge-B complex) kudlala indima ebalulekile ekwesekeni ukukhulelwa okunempilo.

UMary L. Rosser, MD, PhD, oya kudokotela eMnyangweni Wezokubelethisa kanye neGynecology and Women’s Health eMontefiore Medical Center, eBronx, eNew York, uchaza ukuthi, “zigcina umzimba wakho uqinile ngenkathi ingane yakho ikhula. Zishintsha nokudla zibe amandla, zikunike lokho okudingayo ngesikhathi ukhulelwe. ” Lokhu kuphakanyiswa kwamandla emvelo kuzokusiza uma uzizwa ukhathele phakathi kwama-trimesters akho okuqala nowesithathu.

Amavithamini B ngamunye abhalwe ngezansi agcwele izinzuzo zakho nengane yakho ekhulayo.

Uvithamini B-1: Thiamine

I-Vitamin B-1 (thiamine) idlala indima enkulu ekukhuleni kobuchopho bengane yakho. Abesifazane abakhulelwe badinga cishe ama-milligram ayi-1.4 kavithamini B-1 nsuku zonke. Imithombo yemvelo kavithamini B-1 itholakala ku:

• wonke amaphasta okusanhlamvu
• imvubelo
• inyama yengulube
• irayisi elinsundu

Uvithamini B-2: Riboflavin

Njengawo wonke amavithamini e-B, i-B-2 (riboflavin) iyancibilika emanzini. Lokhu kusho ukuthi umzimba wakho awukugcini. Kumele ubeke okunye esikhundleni ngokudla kwakho noma amavithamini angaphambi kokubeletha.

I-Riboflavin igcina amehlo akho enempilo futhi isikhumba sakho sibukeka sikhanya futhi siqabulekile. Abesifazane abakhulelwe kufanele bathathe i-1.4 mg ye-riboflavin nsuku zonke. Abesifazane abangakhulelwe badinga u-1.1 mg nsuku zonke. Ukudla okulandelayo kugcwele i-riboflavin:

• inyama yenkukhu
• igalikuni
• inhlanzi
• imikhiqizo yobisi
• imifino eluhlaza
• amaqanda

Uvithamini B-3: i-Niacin

I-Vitamin B-3 (niacin) isebenza kanzima ukwenza ngcono ukugaya ukudla kanye ne-metabolism yomsoco. Odokotela batusa ukuthi abesifazane abakhulelwe bathathe i-18 mg nsuku zonke. Isemishi elimnandi lesikhathi sasemini elenziwe ngesinkwa sikakolweni ogcwele kanye nesaladi elisha le-tuna kungaba umthombo omuhle kakhulu we-niacin.

Uvithamini B-5: i-Pantothenic acid

Vitamin B-5 (pantothenic acid) isiza ekwakheni ama-hormone futhi inciphise amajaqamba emilenzeni. Abesifazane abakhulelwe badinga cishe i-6 mg ye-pantothenic acid nsuku zonke. Ukudla kwasekuseni okubandakanya inani elifanele le-B-5 kungakhishwa izikhupha zamaqanda, noma isitsha sokusanhlamvu okusanhlamvu okuphelele.

Landela isidlo sasemini esinevithamini B-5 selayisi elinsundu eshukumisayo-gazinga nge-broccoli namantongomane e-cashew. Isithwathwa santambama samakhukhi agcwele ibhotela lamantongomane nengilazi yobisi kungagcwalisa izidingo zakho zansuku zonke.

Uvithamini B-6: Pyridoxine

I-Vitamin B-6 (pyridoxine) idlala indima ekukhuleni kobuchopho bengane yakho kanye nohlelo lwesistimu yezinzwa. Kubalulekile futhi ukukhiqiza i-norepinephrine ne-serotonin. Lawa angama-neurotransmitter amabili abalulekile (izithunywa zesiginali). I-Pyridoxine ingasiza ekunciphiseni izimpawu zokukhulelwa zesicanucanu nokuhlanza.

“Sivame ukutusa uvithamini B-6 wokuqeda isicanucanu ekukhulelweni usemncane,” kuchaza u-Amelia Grace Henning, i-CNM eMassachusetts General Hospital eBoston, eMassachusetts. "Ngokuvamile, phakathi kuka-25 kuya ku-50 mg kuze kube kathathu ngosuku." Kepha, odokotela bayeluleka ukuthi abesifazane abakhulelwe akufanele badlule umthamo wansuku zonke onconywayo.

Eminye imithombo yemvelo kavithamini B-6 ifaka:

• okusanhlamvu okusanhlamvu okuphelele
• ubhanana
• amantongomane
• ubhontshisi

Uvithamini B-7: Biotin

I-U.S. Food and Nutrition Board yeNational Academy of Science’s Institute of Medicine incoma ukuthi kudliwe nsuku zonke u-30 mcg kavithamini B-7 (biotin) ngesikhathi sokukhulelwa (35 mcg yabesifazane abancelisayo). Ukukhulelwa kungadala ukushoda kwe-biotin. Ngakho-ke, qiniseka ukuthi uthola okwanele. Ukudla okunothe i-Vitamin B-7 kufaka:

• isibindi
• izikhupha zamaqanda
• I-Swiss chard
• ubisi
• imvubelo

Uvithamini B-9: Folic acid

I-Vitamin B-9 (i-folic acid) ingaba ivithamini B ebaluleke kunazo zonke ongayithatha ngesikhathi ukhulelwe. I-March of Dimes incoma ukuthi abesifazane abaneminyaka yobudala bokubeletha bathathe ama-400 mcg kavithamini B-9 nsuku zonke ngaphambi nangemva kokukhulelwa.

Izidingo zakho ze-folic acid zizokhula lapho ukhulelwa. I-Vitamin B-9 ingasiza ekwehliseni ingozi yengane yakho yokuthola ukukhubazeka kokuzalwa, kufaka phakathi i-spina bifida nezinye izinkinga ze-neural tube. UVitamin B nawo ubalulekile ukukhiqiza amangqamuzana abomvu egazi.

Ukuthatha uvithamini obeletha nsuku zonke okungenani ngama-600 mcg we-folic acid, nokudla ukudla okunothile, kuzoqinisekisa ukuthi uthola inani elifanele. Imithombo ye-folic acid ifaka:

• amawolintshi
• izithelo zomvini
• imifino eluhlaza, enamaqabunga njengesipinashi
• i-broccoli
• i-asparagus
• amantongomane
• imidumba
• izinkwa nezinhlamvu

Uvithamini B-12: Cobalamin

I-B-12 (cobalamin) isiza ukugcina uhlelo lwakho lwezinzwa. Imithombo kavithamini B-12 ifaka phakathi:

• ubisi
• izinkukhu
• inhlanzi

Inani elinconyiwe le-cobalamin ngesikhathi sokukhulelwa cishe liyi-2.6 mcg ngosuku.

Kepha, odokotela bakholelwa ukuthi isengezo sikavithamini B-12 kanye ne-folic acid (etholakala kumavithamini angaphambi kokubeletha) kuzosiza ukuvimbela ukukhubazeka kokuzalwa okufana ne-spina bifida nezinkinga ezithinta umgogodla nohlelo oluphakathi lwezinzwa.

Ukuthatha

Ukwengeza okuvamile okuyinkimbinkimbi kavithamini B okudlula lokho okufakwe kumavithamini abeletha akuvamisile ukunconywa, kusho uHenning. "Yize kungenzeka kube khona ucwaningo oluthile kule ndawo, imininingwane kuze kube manje ayikasekeli ushintsho olwengezwayo olujwayelekile."

Thatha izinyathelo ezilula ukudla ukudla okunomsoco ogcwele inhlanganisela yalawa mavithamini B ukugcina wena nengane yakho niqinile futhi niphilile.