Amavithamini we-B-Complex: Izinzuzo, Imiphumela emibi kanye Nesilinganiso

-Delile

• Ayini ama-B-Complex Vitamin?
• Ngubani okufanele athathe i-B-Complex Vitamin?
• Abesifazane Abakhulelwe noma Abancelisayo
• Abadala Abadala
• Labo Abanezimo Ezithile Zempilo
• Abadla imifino kanye namaVegans
• Abantu Abathatha Imithi ethile
• Izinzuzo Zezempilo Zokuthatha Amavithamini B-Complex
• Kwangathi Yehlise Ingcindezi Nokukhuthaza Imizwa
• Kwangathi Yehlise Izimpawu Zokukhathazeka noma Zokucindezeleka
• Isikali Esinconyiwe
• Imiphumela emibi engaba khona
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Amavithamini B yiqembu lezakhi zomzimba ezidlala izindima eziningi ezibalulekile emzimbeni wakho.

Iningi labantu lithola amanani anconywayo alawa mavithamini ngokudla kukodwa ngoba atholakala ezinhlotsheni ezahlukahlukene zokudla.

Kodwa-ke, izinto ezinjengobudala, ukukhulelwa, ukukhetha kokudla, izimo zezokwelapha, izakhi zofuzo, imithi nokusetshenziswa kotshwala kwandisa isidingo somzimba samavithamini B.

Kulezi zimo, ukwengeza ngamavithamini B kungadingeka.

Izithako zokudla okunomsoco eziqukethe wonke amavithamini B ayisishiyagalombili abizwa ngamavithamini B-complex.

Nazi izinzuzo zezempilo zamavithamini ayinkimbinkimbi ka-B kanye nezincomo zomthamo kanye nemiphumela emibi engaba khona.

Ayini ama-B-Complex Vitamin?

Izithasiselo ze-B-complex zivame ukupakisha wonke amavithamini B ayisishiyagalombili abe yiphilisi elilodwa.

Amavithamini B ancibilika emanzini, okusho ukuthi umzimba wakho awuwagcini. Ngalesi sizathu, ukudla kwakho kufanele kukunikeze usuku ngalunye.

Amavithamini B anemisebenzi eminingi ebalulekile futhi abalulekile ekugcineni impilo enhle.

Amavithamini ayinkimbinkimbi ka-B ngokuvamile aqukethe okulandelayo:

• I-B1 (thiamine): I-Thiamine ibamba iqhaza elibalulekile ekwenziweni komzimba ngokusiza ukuguqula izakhamzimba zibe ngamandla. Imithombo yokudla ecebe kakhulu ifaka ingulube, imbewu ye-sunflower kanye negciwane likakolweni ().
• B2 (riboflavin): I-Riboflavin isiza ukuguqula ukudla kube ngamandla futhi iphinde isebenze njenge-antioxidant. Ukudla okuphezulu kakhulu ku-riboflavin kufaka inyama yenyama, inyama yenkomo namakhowe ().
• I-B3 (niacin): UNiacin ubamba iqhaza ekusayineni kwamaselula, ukukhiqizwa kwemetabolism nokukhiqizwa kwe-DNA.Imithombo yokudla ifaka inkukhu, i-tuna kanye ne-lentils ().
• I-B5 (i-pantothenic acid): Njengamanye amavithamini e-B, i-pantothenic acid isiza umzimba wakho ukuthola amandla ekudleni futhi ibandakanyekile ekukhiqizeni ama-hormone ne-cholesterol. Isibindi, inhlanzi, iyogathi kanye nokwatapheya konke kuyimithombo emihle (4).
• I-B6 (pyridoxine): I-Pyridoxine ibandakanyeka ku-amino acid metabolism, ukukhiqizwa kwamangqamuzana egazi abomvu nokwakhiwa kwama-neurotransmitters. Ukudla okuphezulu kakhulu kule vithamini kufaka phakathi ama-chickpeas, i-salmon namazambane (5).
• I-B7 (biotin): I-Biotin ibalulekile ku-carbohydrate nakumafutha imetabolism futhi ilawula ukubonakaliswa kofuzo. Imvubelo, amaqanda, isalmon, ushizi nesibindi kuphakathi kwemithombo yokudla ehamba phambili ye-biotin ().
• I-B9 (ifilimu): I-folate iyadingeka ekukhuleni kwamaseli, i-amino acid metabolism, ukwakheka kwamaseli abomvu namhlophe egazi nokuhlukaniswa kwamaseli okufanele. Ingatholakala ekudleni okufana nemifino enamaqabunga, isibindi nobhontshisi noma kuma-supplements njenge-folic acid ().
• I-B12 (cobalamin): Mhlawumbe owaziwa kakhulu kunawo wonke amavithamini e-B, i-B12 ibalulekile ekusebenzeni kwemizwa, ukukhiqizwa kwe-DNA nokukhula kwamangqamuzana egazi abomvu. I-B12 itholakala ngokwemvelo emithonjeni yezilwane njengenyama, amaqanda, ukudla kwasolwandle kanye nobisi ().

Yize lawa mavithamini abelana ngezici ezithile, onke anemisebenzi ehlukile futhi adingeka ngamanani ahlukile.

Izithasiselo ze-B eziyinkimbinkimbi ngokuvamile ziqukethe wonke amavithamini B ayisishiyagalombili afakwa kahle kupilisi elilodwa.

Ngubani okufanele athathe i-B-Complex Vitamin?

Njengoba amavithamini e-B atholakala ekudleni okuningi, cishe awunabo ubungozi bokuba nokushoda inqobo nje uma ulandela ukudla okuhlelekile.

Kodwa-ke, izimo ezithile zandisa isidingo samavithamini B, okwenza izithasiselo zidingeke.

Abesifazane Abakhulelwe noma Abancelisayo

Ngesikhathi sokukhulelwa, isidingo samavithamini B, ikakhulukazi i-B12 ne-folate, siyakhula ukuxhasa ukukhula kombungu ().

Kwabesifazane abakhulelwe noma abancelisayo, ikakhulukazi labo abalandela ukudla okudla imifino noma i-vegan, ukwengeza nge-B-complex vitamin kubalulekile.

Ukushoda kwe-B12 noma ukungafakwanga kwabesifazane abakhulelwe noma abancelisayo kungaholela ekulimaleni okukhulu kwezinzwa noma ukukhubazeka kokuzalwa embungwini noma kosana ().

Abadala Abadala

Njengoba ukhula, amandla akho okuthola i-vitamin B12 ayancipha futhi nesifiso sakho sehla, okwenza kube nzima kwabanye abantu ukuthola i-B12 eyanele ngokudla kuphela.

Amandla omzimba wokukhipha i-B12 ekudleni ukuze ikwazi ukumuncwa incike enanini elanele le-asidi esiswini.

Kodwa-ke, kulinganiselwa ukuthi abantu abayi-10-30% abangaphezu kweminyaka engama-50 abakhiqizi i-asidi yesisu eyanele ukumunca kahle i-B12 ().

Ukuntuleka kwe-B12 kuye kwaxhunyaniswa namanani akhuphukile wokudangala nokuphazamiseka kwemizwelo kubantu asebekhulile (,).

Ukushoda ku-vitamin B6 kanye ne-folate nakho kuvamile kubantu asebekhulile (,).

Labo Abanezimo Ezithile Zempilo

Abantu abanezimo ezithile zezokwelapha, njengesifo se-celiac, umdlavuza, isifo sikaCrohn, ukuphuza ngokweqile, i-hypothyroidism kanye ne-anorexia, basengozini enkulu yokuthuthukisa ukuswela izakhi, okubandakanya amavithamini B (,,,,).

Ngokwengeziwe, ukuguqulwa kwezakhi zofuzo kwe-MTHFR kungathinta ukuthi umzimba wakho uhlanganisa kanjani i-folate futhi kungaholela ekushodeni kwe-folate nakwezinye izindaba zezempilo ().

Ngaphezu kwalokho, abantu asebenze ukuhlinzwa kwesisindo esithile kungenzeka futhi ukuthi bangabi namavithamini B ().

Kulezi zimo, iziguli zivame ukwelulekwa ukuthi zengeze nge-B-complex vitamin ukulungisa noma ukugwema ukushiyeka.

Abadla imifino kanye namaVegans

I-Vitamin B12 itholakala ngokwemvelo emikhiqizweni yezilwane efana nenyama, ubisi, amaqanda nokudla kwasolwandle.

Ama-vegans kanye nabadla imifino kuphela bangaba sengozini yokuthola ukushoda kwe-B12 uma bengatholi ngokwanele leli vithamini ngokudla okuqinisiwe noma izithasiselo ().

Uvithamini we-B onzima nsuku zonke ungasiza ekuqinisekiseni ukuthi abantu abakhetha ukulandela ukudla okuqeda imikhiqizo yezilwane bathola okwanele kulezi zakhi zomzimba ezibalulekile.

Abantu Abathatha Imithi ethile

Imithi ejwayelekile ebekiwe ingaholela ekushodeni kwamavithamini B.

Isibonelo, ama-proton pump inhibitors, okuyimithi eyehlisa isisu i-asidi, anganciphisa ukumuncwa kwe-B12, kuyilapho i-metformin, isidakamizwa esidumile sikashukela, inganciphisa amazinga we-B12 ne-folate (,).

Amaphilisi okulawula ukubeletha nawo angaqeda amavithamini amaningi we-B, kufaka phakathi i-B6, B12, folate ne-riboflavin ().

Ukukhulelwa, izimo zezokwelapha, ukuhlinzwa, ukuguqulwa kwezakhi zofuzo, imishanguzo, ukuvinjelwa kokudla kanye neminyaka kungathinta indlela umzimba wakho omunca futhi usebenzise ngayo amavithamini e-B.

Izinzuzo Zezempilo Zokuthatha Amavithamini B-Complex

Ngenkathi izimo ezithile zikwenza kudingeke ukuthi abanye abantu bengeze ngamavithamini ayinkimbinkimbi ka-B, ucwaningo lukhombisile ukuthi ukuthatha isithasiselo se-B-complex kungasiza ngisho nakubantu abangenaso isidingo esikhuphukile salezi zakhamzimba.

Kwangathi Yehlise Ingcindezi Nokukhuthaza Imizwa

Amavithamini ayinkimbinkimbi ka-B avame ukusetshenziselwa ukunciphisa ukukhathala nokukhulisa imizwa.

Ezinye izifundo ziphakamisa ukuthi amavithamini we-B-complex angakhuphula imimoya yakho futhi athuthukise ukusebenza kwakho kwengqondo.

Ucwaningo lwezinsuku ezingama-33 emadodeni angama-215 aphilile lathola ukuthi ukwelashwa nge-high-dose B-complex kanye ne-mineral supplement kuthuthukise impilo yengqondo jikelele kanye nengcindezi nokusebenza okuthuthukile kokuhlolwa kwengqondo ().

Olunye ucwaningo kubantu abadala lubonise ukuthi ukwengeza nge-multivitamin equkethe amazinga aphezulu wamavithamini ayinkimbinkimbi ka-B izinsuku ezingama-90 anciphise ukucindezeleka nokukhathala kwengqondo ().

Kwangathi Yehlise Izimpawu Zokukhathazeka noma Zokucindezeleka

Ngenkathi izengezo ze-vitamin eziyinkimbinkimbi ze-B kungelona ikhambi lezinkinga zempilo yengqondo, zingasiza ekuthuthukiseni izimpawu zokudangala noma ukukhathazeka.

Ucwaningo olwenziwe kubantu abadala abangama-60 abanokucindezeleka lukhombisa ukuthi ukwelashwa nge-B-complex vitamin izinsuku ezingama-60 kuholele ekuthuthukeni okukhulu ekucindezelekeni nasezimpawu zokukhathazeka, uma kuqhathaniswa ne-placebo ().

Amavithamini e-B nawo angathuthukisa impendulo yokwelashwa lapho inikezwa ngokuhambisana nemithi elwa nokudangala.

Ucwaningo oluthile lwathola ukuthi ukwengeza iziguli ezinevithamini equkethe i-B12, B6 ne-folic acid kuholele ekuphenduleni okuthuthukile nokuqhubekayo kwe-anti-depressant ngaphezu konyaka owodwa, uma kuqhathaniswa ne-placebo ().

Qaphela ukuthi amazinga aphansi egazi amavithamini e-B athile, kufaka phakathi i-B12, B6 ne-folate, axhumene nengozi eyandayo yokudangala, yingakho kubalulekile ukukhipha ukushiyeka kwezakhi zomzimba uma uhlangabezana nezimpawu zokucindezeleka (,).

Izithasiselo ze-B-complex zinganciphisa ukucindezeleka, zithuthukise ukusebenza kwengqondo futhi zinciphise izimpawu zokudangala nokukhathazeka, ngisho nakubantu abangenakho ukuntuleka kwamavithamini B.

Isikali Esinconyiwe

Uvithamini ngamunye we-B unenani elithile lansuku zonke elinconyiwe elihluka ngokuya ngobulili, ubudala nezinye izinto ezifana nokukhulelwa.

Kwabesifazane nabesilisa, ukudla okunconywayo kwansuku zonke (i-RDI) kwamavithamini B kumi kanje:

Abesifazane abakhulelwe nabancelisayo badinga inani eliphakeme lamavithamini B, kuyilapho izinsana nezingane zidinga okuncane ().

Uma untula amavithamini B, kungadingeka ukuthi ungeze ngemithamo ephezulu ukulungisa lokho kushoda.

Ngalezi zizathu, kubalulekile ukukhetha isengezo se-B-complex ngokuya ngezidingo zakho ngazinye zevithamini B ngayinye.

Khuluma nodokotela wakho mayelana nezidingo zakho ezithile zomsoco ngokuya ngeminyaka yakho nempilo yakho.

Ukudla okunconyiwe kwamavithamini B kuyahluka kuye ngobudala, izidingo zezakhi, ubulili nesimo sezempilo.

Imiphumela emibi engaba khona

Njengoba amavithamini e-B encibilikiswa ngamanzi, akunakwenzeka ukuthi uzodla kakhulu lezi zakhi zomzimba ngokudla wedwa noma ngokuthatha isithasiselo se-B-complex njengoba kuqondisiwe.

Kodwa-ke, ukuthatha izithasiselo eziqukethe inani eliphakeme kakhulu futhi elingadingekile lamavithamini anzima kakhulu we-B kungaholela emiphumeleni emibi kakhulu.

Ukweqiwa okuphezulu kwe-B3 eyengeziwe (niacin) kungaholela ekuhlanzeni, amazinga kashukela aphakeme egazini, ukuqhuma kwesikhumba ngisho nokulimala kwesibindi ().

Ngokwengeziwe, imithamo ephezulu ye-B6 ingadala ukulimala kwezinzwa, ukuzwela okulula nezilonda zesikhumba ezibuhlungu ().

Omunye umphumela ohlangothini lwezithasiselo eziyinkimbinkimbi ze-B ukuthi ungaguqula umchamo uphuzi ngokugqamile.

Yize umchamo onombala ungashaqisa, akuyona ingozi kepha umane umzimba wakho ususe amavithamini amaningi ongeke uwasebenzise.

Uma udinga ukuthatha isengezo se-B-complex, hlala ukhetha imikhiqizo enedumela evolontiya ukuthi imikhiqizo yayo ihlolwe ngokuzimela yizinhlangano ezifana ne-US Pharmacopeial Convention (USP).

Yize ukuthatha izengezo ze-B-complex njengoba kuqondisiwe kungenzeka kuphephile, ukusebenzisa imithamo ephezulu ye-B3 noma i-B6 kungaholela emiphumeleni emibi kakhulu.

Okusemqoka

Abesifazane abakhulelwe, abantu abadala asebekhulile, ama-vegans nalabo abanezimo ezithile zezokwelapha bangazuza ngokuthatha isengezo se-B-complex.

Ukuthatha lezi zithasiselo nakho kungathuthukisa imizwa, ukusebenza kwengqondo nezimpawu zokucindezeleka.

Imiphumela emibi ayinakwenzeka uma ulandela isilinganiso esinconyiwe, esihluka ngokuya ngeminyaka, izidingo zomsoco, ubulili kanye nempilo.

Uma ungaqiniseki ukuthi ukuthatha isithasiselo se-B-complex kuzoyizuzisa yini impilo yakho, khuluma nodokotela wakho ukukusiza ukuthi unqume ukuthi kulungile yini kuwe.