Kungani i-Vitamin B Complex ibalulekile, futhi ngiyitholaphi?

-Delile

• Ziyini izinzuzo?
• Kwabesifazane
• Emadodeni
• Udinga i-vitamin B complex engakanani?
• Ungabona kanjani uma untula?
• Ingabe ukusilela kungakhuphula ubungozi bezimo ezithile?
• Yikuphi ukudla okutholakala kukho?
• Ngabe izithako zokudla ziyadingeka?
• Kwenzekani uma uthola i-vitamin B eyinkimbinkimbi kakhulu?
• Khuluma nodokotela wakho mayelana nezengezo

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

Yini i-vitamin B complex?

I-Vitamin B complex yakhiwa amavithamini B ayisishiyagalombili:

• I-B-1 (thiamine)
• B-2 (riboflavin)
• I-B-3 (niacin)
• B-5 (i-pantothenic acid)
• I-B-6 (pyridoxine)
• I-B-7 (biotin)
• I-B-9 (i-folic acid)
• I-B-12 (cobalamin)

Elinye lalawa mavithamini abalulekile anikela ekusebenzeni komzimba wakho jikelele. Funda ukuze ufunde kabanzi mayelana nokuthi lezi zakhamzimba zikusiza kanjani, udinga malini, ukuthi kufanele yini uthathe izithako zokudla, nokuningi.

Ziyini izinzuzo?

Amavithamini B adlala indima ebalulekile ekugcineni impilo nenhlalakahle. Njengezakhi zokwakha umzimba ophilile, amavithamini e-B anomthelela oqondile emazingeni akho wamandla, ekusebenzeni kobuchopho, nasetabolism yamaseli.

Uvithamini B uyinkimbinkimbi usiza ukuvikela izifo futhi usiza ukuxhasa noma ukukhuthaza

• impilo yeseli
• ukukhula kwamangqamuzana abomvu egazi
• amazinga amandla
• ukubona kahle
• ukusebenza kobuchopho okunempilo
• ukugaya okuhle
• ukuthanda ukudla okunempilo
• ukusebenza kahle kwezinzwa
• ama-hormone nokukhiqizwa kwe-cholesterol
• impilo yenhliziyo
• imisipha ithoni

Kwabesifazane

Amavithamini B abaluleke kakhulu kwabesifazane abakhulelwe nabancelisayo.Lawa mavithamini asiza ekukhuleni kobuchopho besisu kanye nokunciphisa ubungozi bokukhubazeka kokuzalwa.

Futhi komama abakhulelwe, amavithamini e-B angakhuphula amazinga amandla, anciphise isicanucanu, futhi anciphise namathuba okuba ne-preeclampsia.

Emadodeni

Amavithamini B kucatshangwa ukuthi akhulisa amazinga e-testosterone emadodeni, ancipha ngokwemvelo ngokukhula. Bangasiza futhi amadoda ukuthi akhe imisipha futhi andise amandla. Kodwa-ke, izifundo zabantu eziqinisekisa lezi zimangalo ziyashoda.

Udinga i-vitamin B complex engakanani?

Inani lansuku zonke elinconyiwe levithamini B ngalinye liyahlukahluka.

Kwabesifazane, okunconywayo ukudla kwansuku zonke yile:

• B-1: 1.1 milligrams (mg)
• B-2: 1.1 mg
• B-3: 14 mg
• B-5: I-5 mg (i-RDA ayisungulwanga)
• B-6: 1.3 mg
• i-biotin: Ama-micrograms angama-30 (mcg) (i-RDA ayisungulwanga)
• i-folic acid: 400 mcg
• B-12: 2.4 mcg

Kwabesilisa, ukudla okunconywayo nsuku zonke yile:

• B-1: 1.2 mg
• B-2: 1.3 mg
• B-3: 16 mg
• B-5: I-5 mg (i-RDA ayisungulwanga)
• B-6: 1.3 mg
• i-biotin: 30 mcg (i-RDA ayisungulwanga)
• i-folic acid: 400 mcg
• B-12: 2.4 mcg

futhi abesifazane abakhulelwe badinga inani eliphakeme lamavithamini B. Udokotela wakho angakunikeza ngemininingwane yesilinganiso eyenzelwe izidingo zakho ngazinye.

Izimo ezithile zempilo ezingaphansi zingavimbela umzimba wakho ekutholeni kahle uvithamini B. Kufanele futhi ukhulume nodokotela wakho ngokudla kwakho uvithamini B uma une:

• isifo se-celiac
• I-HIV
• Isifo sikaCrohn
• ukuthembela otshwaleni
• izimo zezinso
• isifo samathambo
• ukulunywa yizilonda emathunjini
• ukuvuvukala kwamathumbu

Ungabona kanjani uma untula?

Abantu abaningi bathola amavithamini B anele ngokudla ukudla okunomsoco. Kodwa-ke, kusenokwenzeka ukuthi kushode.

Lezi zimpawu ezilandelayo zingaba uphawu lokuthi awutholi amavithamini B anele:

• ukuqubuka kwesikhumba
• imifantu ezungeze umlomo
• isikhumba esinamabala ezindebeni
• ulimi oluvuvukele
• ukukhathala
• ubuthakathaka
• i-anemia
• ukudideka
• ukucasuka noma ukucindezeleka
• isicanucanu
• amajaqamba esiswini
• isifo sohudo
• ukuqunjelwa
• ukuba ndikindiki noma ukuncinza ezinyaweni nasezandleni

Uma uhlangabezana nenye yalezi zimpawu futhi ungaqiniseki ukuthi kungani, yenza i-aphoyintimenti yokubona udokotela wakho.

Yize kungenzeka ukuthi uhlangabezana nokushoda kukavithamini B, lezi zimpawu futhi ziyagqagqana nezinye izimo eziningi ezingaphansi. Udokotela wakho angakuxilonga futhi akweluleke nganoma yiziphi izinyathelo ezilandelayo.

Ingabe ukusilela kungakhuphula ubungozi bezimo ezithile?

Uma untula amavithamini e-B ungahlangabezana nezimpawu ezahlukahlukene ngokuya ngokuthi imaphi amavithamini e-B owantulayo.

Uma kushiywe kungalashwa, ukuntuleka kungakhuphula ubungozi bokuthuthuka:

• i-anemia
• izingqinamba zokugaya ukudla
• izimo zesikhumba
• izifo
• i-peripheral neuropathy

Ukuntuleka kwe-Vitamin B-12, ikakhulukazi, kungakhuphula ubungozi bokuphazamiseka kwe-neuropsychiatric. Abaphenyi baphinde baphenye iqhaza layo kwi-hyperhomocysteinemia nase-atherosclerosis.

Izingane ezizalwa ngabesifazane ababengenayo i-folic acid ngesikhathi sokukhulelwa maningi amathuba okuthi babe nokukhubazeka kokuzalwa.

Yikuphi ukudla okutholakala kukho?

Ukudla okuningi kuqukethe amavithamini B, okwenza kube lula ukuthola okwanele ekudleni kwakho. Kungcono ukuthola amavithamini wakho we-B emithonjeni ehlukahlukene yokudla. Lokhu kusiza ukuqinisekisa ukuthi uthola okwanele kohlobo ngalunye.

Ungathola uvithamini B ku:

• ubisi
• ushizi
• amaqanda
• isibindi nezinso
• inyama, njengenkukhu nenyama ebomvu
• izinhlanzi, njenge-tuna, i-mackerel, ne-salmon
• izimbaza, ezifana nama-oysters kanye nama-clams
• imifino eluhlaza okotshani, njengesipinashi kanye ne-kale
• imifino, njengama-beet, ukwatapheya namazambane
• okusanhlamvu okuphelele nokusanhlamvu
• ubhontshisi, njengamabhontshisi wezinso, ubhontshisi omnyama, kanye nochichiza
• amantongomane nembewu
• izithelo, ezinjengewolintshi, ubhanana, nekhabe
• imikhiqizo yesoya, njengobisi lwe-soy kanye ne-tempeh
• i-blackstrap molasses
• igciwane likakolweni
• imvubelo nemvubelo yokudla okunempilo

Uma udokotela wakho encoma ukuthi ukwandise ukudla kwakho ivithamini B ethize, hlola lezi zinhlu zokudla ezikhethiwe:

• ukudla okunothe ku-vitamin B-6
• ukudla okunothe nge-biotin
• ukudla okunothe ku-vitamin B-12
• ukudla okudla imifino okunothe ngovithamini B-12

Ngabe izithako zokudla ziyadingeka?

Abantu abaningi bathola amavithamini B anele ngokudla kwabo. Ukudla kwakho futhi kuyindlela engcono kakhulu yokuthi umzimba wakho uthole lama vithamini.

Akufanele uthathe isengezo ngaphandle kokuthi udokotela wakho ukuqinisekisile ukuthi ushoda ngevithamini ethile ye-B. Bazokutshela ukuthi kufanele uthathe isengezo esithile se-B noma ungeze isengezo esiyinkimbinkimbi sevithamini B enkambisweni yakho.

Ungahle ube nesidingo sokuxhaswa uma:

• baneminyaka engama-50 noma ngaphezulu
• abakhulelwe
• unezimo ezithile zempilo ezingamahlalakhona
• udle ukudla okudla imifino kuphela
• udle ukudla kwe-vegan

Izithasiselo zitholakala phezu kwekhawunta ekhemisi langakini noma esitolo sokudla sezempilo.

Izithasiselo azilawulwa yi-U.S. Food and Drug Administration, ngakho-ke kufanele uthenge kuphela kumkhiqizo owethembekile, nodumile. Lokhu kusiza ukuqinisekisa ukuthi uthatha umkhiqizo wekhwalithi ephezulu ngaphandle kwezithasiselo ezingabazekayo. Udokotela wakho angakwazi ukuncoma umkhiqizo othize okufanele awucabangele.

Kufanele njalo ufunde wonke amalebula ngokucophelela futhi ulandele noma yiziphi izinkomba ezinikezwe ngumenzi. Uma unemibuzo mayelana nomthamo, khuluma nodokotela wakho.

Kwenzekani uma uthola i-vitamin B eyinkimbinkimbi kakhulu?

Akunakwenzeka ukuthi uthole i-vitamin B eyinkimbinkimbi kakhulu ekudleni kwakho. Lokho kungenxa yokuthi amavithamini B ayinkimbinkimbi ancibilika emanzini. Lokho kusho ukuthi azigcinwa emzimbeni wakho kepha zikhishwa emchameni wakho nsuku zonke.

Kungenzeka futhi ukuthi ungathola uvithamini B omningi kakhulu uma uthatha noma isiphi isengezo njengoba kuyalelwe.

Lokho kusho ukuthi ukweqisa ngokweqile kungenzeka - ikakhulukazi uma uthatha isengezo ngaphandle kokuthola ukuxilongwa kokushoda kudokotela wakho.

Izimpawu zokweqisa ngokweqile kwe-vitamin B zifaka:

• ukoma ngokweqile
• izimo zesikhumba
• ukungaboni kahle
• amajaqamba esiswini
• isicanucanu
• ukuhlanza
• ukwanda kokuchama
• isifo sohudo
• ukuqhuma isikhumba

Funa usizo lwezokwelapha ngokushesha uma ucabanga ukuthi uhlangabezana nezimpawu zokweqisa ngokweqile kuka-vitamin B.

Kufanele futhi uhlole nodokotela wakho uma ngabe ubuthatha izithasiselo ngaphandle kokuthola ukuthi unenkinga etholakele. Ukuthatha i-vitamin B eningi kakhulu isikhathi eside kungaholela ekulimaleni kwemizwa. Lokhu kungaholela ekulahlekelweni ukulawula ukunyakaza kwakho komzimba.

Khuluma nodokotela wakho mayelana nezengezo

Njalo khuluma nodokotela wakho ngaphambi kokuthi ungeze noma yiziphi izithasiselo esimisweni sakho.

Ungaxoxa ngenhloso yakho oyifunayo yezempilo nokuthi kungani ucabanga ukuthi ukwengeza kuyadingeka. Udokotela wakho angakusiza ukuthi unqume ukuthi le ndlela engcono yokwelashwa yini futhi akweluleke nganoma yiziphi izinyathelo ezilandelayo.

Ezinye izithasiselo zingasebenzisana nezimo ezithile ezingaphansi nemithi, ngakho-ke kubalulekile ukugcina udokotela wakho enolwazi.

Kufanele futhi ubone udokotela wakho uma ucabanga ukuthi kungenzeka ukuthi untula amavithamini e-B. Bangasiza ekutholeni ukuthi yini ebangela izimpawu zakho futhi, uma kudingeka, bancome izindlela zokwandisa ukudla kwakho uvithamini B.