Izimpawu zokushoda kwamavithamini ayinkimbinkimbi ka-B

-Delile

• Uvithamini B1 - Thiamine
• Uvithamini B2 - Riboflavin
• Uvithamini B3 - Niacin
• Vitamin B5 - Pantothenic acid
• Uvithamini B6 - Pyridoxine
• Uvithamini B7 - Biotin
• Uvithamini B9 - Folic Acid
• Uvithamini B12 - Cobalamin

Ezinye zezimpawu ezivame kakhulu zokushoda kwamavithamini B emzimbeni zibandakanya ukukhathala okulula, ukucasuka, ukuvuvukala emlonyeni nolimi, ukudikiza ezinyaweni nasekhanda. Ukugwema izimpawu, kuyanconywa ukuthi umuntu alandele indlela yokudla ngokudla okukwazi ukuhlinzeka la mavithamini, kubalulekile ukuthi kube nokuholwa ngumeluleki wokudla ukuze ukudla kube nokulinganisela.

Amavithamini ayinkimbinkimbi B asetshenziselwa ukulawula ukukhiqizwa kwamandla emzimbeni, ukugcina impilo yesistimu yezinzwa, isikhumba, izinwele namathumbu. Ngaphezu kwalokho, zibalulekile ekuvikeleni i-anemia nasekuqiniseni amasosha omzimba.

Nazi izimpawu ezidalwa ukungabi bikho kwamavithamini ayinkimbinkimbi e-B.

Uvithamini B1 - Thiamine

IVitamin B1, eyaziwa nangokuthi i-thiamine, inesibopho sokulawula ukusetshenziswa kwamandla kagesi kanye nokukhuthaza ukuthanda ukudla.

Izimpawu eziyinhloko zokushoda: Ukushoda kukavithamini B1 emzimbeni kungadala ukuzwa ukuheha emzimbeni, ukwanda kokushaya kwenhliziyo, ukuphefumula, ukungathandi ukudla, ukuba buthakathaka, ukuqunjelwa, ukuvuvukala emilenzeni nasezinyaweni, ukozela nokunganakwa nokukhumbula.

Ngaphezu kwalokho, ukuntuleka kukavithamini B1 kungaholela ekukhuleni kwesifo seBeriberi, okuyisifo sesistimu yezinzwa esibonakala ngokuncipha kokuzwela namandla emisipha, ukukhubazeka nokwehluleka kwenhliziyo, ngokwesibonelo. Funda kabanzi ngalesi sifo.

Ungatholaphi: I-Vitamin B1 itholakala ekudleni okufana nemvubelo ye-brewer, igciwane likakolweni nembewu ye-sunflower, ngokwesibonelo. Hlangana nokunye ukudla okunothe ku-vitamin B1.

Uvithamini B2 - Riboflavin

UVitamin B2, obizwa nangokuthi i-riboflavin, uyakwazi ukusiza ekukhiqizeni igazi, agcine imetabolism efanelekile nempilo yesikhumba nomlomo, kukhuthaze ukukhula futhi kuvikele umbono nohlelo lwezinzwa. Ngaphezu kwalokho, uvithamini B2 usebenza njenge

Izimpawu eziyinhloko zokushoda: Ukuntuleka kwaleli vithamini kungadala ububomvu nokuvuvukala olimini, izilonda emakhoneni omlomo nezindebe, ukuvuvukala emlonyeni, ekhaleni nasemgodini, i-conjunctivitis, amehlo akhathele nokuzwela okukhulu ekukhanyeni, ngaphezu kokuncipha kokukhula kanye ne-anemia .

Ungatholaphi: I-Riboflavin itholakala enkomeni yesibindi, i-oat bran kanye nama-alimondi, ngokwesibonelo. Hlangana nokunye ukudla okunothe ku-vitamin B2.

Uvithamini B3 - Niacin

UVitamin B3, owaziwa nangokuthi i-niacin, usebenza ngokwenza ngcono ukujikeleza kwegazi, wehlise amazinga e-cholesterol nokulawula inani le-glucose egazini, akwazi ukulawula isifo sikashukela. Ngaphezu kwalokho, iyakwazi ukudambisa ama-migraines futhi inike amandla amaseli.

Izimpawu eziyinhloko zokushoda: Ukushoda kuka-Vitamin B3 kungadala ezinye izimpawu, njengokuvela kwezilonda emhlane nasezandleni, ukungathandi ukudla, isifo sohudo, isicanucanu, ukuhlanza, ukwehla kwesisindo, ulimi olubomvu, ukuwohloka komqondo kanye nokudangala kwengqondo.

Ungatholaphi: Uvithamini B3 ungatholakala kumantongomane, inkukhu, inhlanzi nemifino eluhlaza, isibonelo. Bona ukudla okuningi okunevithamini B3.

Vitamin B5 - Pantothenic acid

I-Vitamin B5, eyaziwa njenge-pantothenic acid, isebenza ngokulawula amazinga e-cholesterol, izinsiza ekukhiqizeni ama-hormone nasenqubweni yokwelashwa, ngaphezu kokunciphisa izimpawu zesifo samathambo nokukhathala, ngoba inesibopho sokwenza amandla.

Izimpawu eziyinhloko zokushoda: Ukushoda kukavithamini B5 kungabonakala ngezinye zezimpawu ezifana nokungezwani komzimba nesikhumba, ukuluma nokushisa ezinyaweni, ukugula, isicanucanu, ikhanda elibuhlungu, ukozela, amajaqamba esiswini kanye negesi.

Ungatholaphi: Le vithamini ingatholakala ekudleni okufana nesibindi, i-bran bran, i-avocado, ushizi nembewu ye-sunflower, isibonelo. Bona abanye lapha.

Uvithamini B6 - Pyridoxine

I-Vitamin B6, ebizwa nangokuthi i-pyridoxine, ibalulekile ekulondolozeni imetabolism, uhlelo lwezinzwa nesikhumba. Ngaphezu kwalokho, kusebenza ukuvimbela isifo senhliziyo, ukwehlisa umfutho wegazi nokusiza enqubeni yokwakheka kwe-hemoglobin.

Izimpawu eziyinhloko zokushoda: Lapho uvithamini B6 untuleka emzimbeni, kungavela izilonda esikhumbeni naseduze kwamehlo, ekhaleni nasemlonyeni, ukuvuvukala emlonyeni nasolimini, kanye nokuquleka.

Ungatholaphi: Ukwandisa inani levithamini B6 emzimbeni, kunconywa ukuthi kudle ukudla okufana nobhanana, isalmon, amazambane, inkukhu kanye ne-hazelnut, ngokwesibonelo. Bona okunye ukudla okunothe ku-vitamin B6.

Uvithamini B7 - Biotin

I-Vitamin B7, eyaziwa nangokuthi i-biotin, ibalulekile ekugcineni impilo yesikhumba nezinwele, ngaphezu kokukhuthaza ukumuncwa kwamanye amavithamini B emathunjini.

Izimpawu eziyinhloko zokushoda: Ukushoda kwe-biotin emzimbeni kungabonwa ngokuvela kwezinye izimpawu, njengokucasuka kwesikhumba nokubonakala kwamabala, i-conjunctivitis, ubuhlungu bemisipha, ukukhathala nokwanda koshukela wegazi. Ngaphezu kwalokho, kungaba nokulahleka kwezinwele, ukungathandi ukudla, ukoma kwamehlo nokuqwasha.

Ungatholaphi: I-Biotin itholakala enyameni, emaqanda nasobisini, ngokwesibonelo, futhi ukugxila kwayo emzimbeni kubuyiselwa kalula ngokudla okunomsoco. Bona okunye ukudla okunothe nge-biotin.

Uvithamini B9 - Folic Acid

I-Vitamin B9, edume kakhulu nge-folic acid, ibalulekile ngoba iyasiza ekwakhiweni kwamaprotheni athile kanye ne-hemoglobin, ngaphezu kokusiza ekwakheni uhlelo lwezinzwa zengane, ukuvimbela izifo ezithile ezibucayi njenge-spina bifida, ngokwesibonelo. Ngakho-ke, kuvame ukunconywa ukuthi abesifazane abazama ukukhulelwa kufanele bathathe i-folic acid supplementation.

Izimpawu eziyinhloko zokushoda: Ukuntuleka kwe-folic acid kungaholela ekucasukeni, ukukhathala, ikhanda elibuhlungu, ukuphefumula okuncane, isiyezi kanye ne-pallor. Ngaphezu kwalokho, ukuntuleka kukavithamini B9 emzimbeni kungadala isifo sohudo, i-megaloblastic anemia kanye ne-malabsorption yezinye izakhamzimba ezingeni lamathumbu.

Ungatholaphi: Uvithamini B9 ungatholakala ekudleni okuningana, njengesipinashi, ubhontshisi, udali, imvubelo ye-brewer ne-okra, ngokwesibonelo. Yazi okunye ukudla okunothe nge-folic acid.

Uvithamini B12 - Cobalamin

I-Vitamin B12, noma i-cobalamin, iyadingeka ekwakheni amangqamuzana egazi kanye ne-metabolism yama-amino acid, ngaphezu kokusiza ukuvimbela izifo zenhliziyo nezinzwa.

Izimpawu eziyinhloko zokushoda: Ukushoda kweCobalamin kubangela ukukhathala, i-anemia, ukungabi namandla nokugxila, ukuluma emilenzeni kanye nesiyezi, ikakhulukazi lapho umile noma wenza imizamo.

Ungatholaphi: Imithombo esemqoka kavithamini B12 ngukudla kwezilwane, njengokudla kwasolwandle nenyama, kanye namaqanda, ushizi nobisi. Bona okunye ukudla okwenziwe ngevithamini B12.