Zibaluleke kangakanani iivithamini B ekukhulelweni?

Umxholo

• Vitamin B-1: ityamine
• Vitamin B-2: Riboflavin
• I-Vitamin B-3: iNiacin
• Vitamin B-5: Pantothenic acid
• Vitamin B-6: IPyridoxine
• Vitamin B-7: Biotin
• Vitamin B-9: Folic acid
• Vitamin B-12: icobalamin
• Ukuthatha

Ukuthatha iivithamini ngelixa ukhulelwe

Ukugcina ukutya okunesondlo kakuhle yenye yezona zinto zibalaseleyo onokuzenza emzimbeni wakho. Oku kuyinyani ngakumbi xa ukhulelwe. Ukutya okunotyebileyo kwiivithamini ze-B ezisibhozo (ezaziwa njenge-B complex) kudlala indima ebalulekileyo ekuxhaseni ukukhulelwa okusempilweni.

U-Mary L. Rosser, MD, PhD, oya kugqirha kwiSebe le-Obstetrics and Gynecology and Women’s Health eMontefiore Medical Centre, eBronx, eNew York, ucacisa athi, “bayawugcina umzimba wakho womelele ngelixesha usana lwakho lukhula. Batshintsha ukutya bakwenze amandla, bakunike amandla ngexesha lokukhulelwa kwakho. ” Ukuphakanyiswa kwamandla kwendalo kuya kukunceda ukuba uzive udiniwe ngexesha lekota yokuqala neyesithathu.

Iivithamini nganye ze-B zidweliswe apha ngezantsi ziphethe izibonelelo zakho kunye nosana lwakho olukhulayo.

Vitamin B-1: ityamine

I-Vitamin B-1 (thiamine) idlala indima enkulu ekukhuleni kwengqondo yomntwana wakho. Abafazi abakhulelweyo bafuna malunga ne-1.4 milligrams ye-vitamin B-1 yonke imihla. Imithombo yendalo yevithamini B-1 ifumaneka:

• ipasta epheleleyo
• igwele
• inyama yehagu
• irayisi emdaka

Vitamin B-2: Riboflavin

Njengazo zonke iivithamini ze-B, i-B-2 (riboflavin) inyibilika ngamanzi. Oku kuthetha ukuba umzimba wakho awuyigcini. Kuya kufuneka uyitshintshe ngokutya okanye iivithamini zaphambi kokubeleka.

I-Riboflavin igcina amehlo akho esempilweni kwaye ulusu lwakho lukhangeleka luqaqambile kwaye luhlaziyekile. Abafazi abakhulelweyo kufuneka bathathe i-1.4 mg ye-riboflavin mihla le. Abasetyhini abangakhulelwanga bafuna i-1.1 mg yonke imihla. Ukutya okulandelayo kugcwaliswe nge riboflavin:

• inkukhu
• Thekhi
• intlanzi
• iimveliso zederi
• imifuno eluhlaza
• amaqanda

I-Vitamin B-3: iNiacin

I-Vitamin B-3 (niacin) isebenza nzima ukuphucula ukugaya kunye nokutya okunesondlo. Oogqirha bancomela ukuba abasetyhini abakhulelweyo bathathe i-18 mg yonke imihla. Isandwich emnandi yesidlo sasemini eyenziwe ngesonka sengqolowa kunye nesaladi esitsha ye-tuna iya kuba ngumthombo obalaseleyo we-niacin.

Vitamin B-5: Pantothenic acid

I-Vitamin B-5 (i-pantothenic acid) inceda ukudala iihormoni kunye nokunciphisa imilenze. Abafazi abakhulelweyo bafuna malunga ne-6 mg ye-pantothenic acid yonke imihla. Isidlo sakusasa esibandakanya isixa esihle se-B-5 sinokuqunjelwa amaqanda amaqanda, okanye isitya sokutya okuziinkozo.

Landela isidlo sasemini esityebileyo se-vitamin B-5 yerayisi emdaka ngefrokholi kunye necashew nuts. I-snack yasemini yamaqebengwana agcwele ibhotolo yamandongomane kunye neglasi yobisi inokugqibezela iimfuno zakho zemihla ngemihla.

Vitamin B-6: IPyridoxine

I-Vitamin B-6 (pyridoxine) idlala indima ekukhuleni kwengqondo yomntwana wakho kunye nenkqubo yenkqubo yovalo. Kukwabalulekile ukuvelisa i-norepinephrine kunye ne-serotonin. Ezi zimbini ze-neurotransmitters ezibalulekileyo (izithunywa zomqondiso). I-Pyridoxine inokunceda ekuthomalaliseni iimpawu zokukhulelwa kunye nokugabha.

U-Amelia Grace Henning, i-CNM kwisibhedlele iMassachusetts General eBoston, eMassachusetts ucacisa athi: "Sihlala sicebisa ivithamin B-6 yokuphelisa isicaphucaphu ekukhulelweni kwasekuqaleni." Ngokwesiqhelo, phakathi kwama-25 ukuya kuma-50 mg ukuya kuma kathathu ngemini. ” Kodwa, oogqirha bacebisa ukuba abasetyhini abakhulelweyo akufuneki baye ngaphezulu kwethamo lemihla ngemihla elicetyiswayo.

Eminye imithombo yendalo ye-vitamin B-6 ibandakanya:

• iinkozo ezigcweleyo
• iibhanana
• amandongomane
• iimbotyi

Vitamin B-7: Biotin

Ukutya neBhodi yeZondlo yase-U.S. KwiZiko leSizwe lezeNzululwazi lezeMpilo licebisa ukuba kufakwe yonke imihla i-30 mcg ye-vitamin B-7 (biotin) ngexesha lokukhulelwa (35 mcg yabasetyhini abancancisayo). Ukukhulelwa kunokubangela ukunqongophala kwe-biotin. Ke, qiniseka ukuba ufumana ngokwaneleyo. Ukutya okune-Vitamin B-7 kubandakanya:

• isibindi
• izikhupha zamaqanda
• I-chard yaseSwitzerland
• ubisi
• igwele

Vitamin B-9: Folic acid

I-Vitamin B-9 (folic acid) inokuba yeyona vithamini ye-B ibalulekileyo ukuyithatha ngexesha lokukhulelwa. Ngomhla kaMatshi we-Dimes ucebisa ukuba abasetyhini abaneminyaka yobudala bokuzala bathathe i-400 mcg ye-vitamin B-9 yonke imihla ngaphambi nasemva kokukhulelwa.

Iimfuno zakho ze-folic acid ziya kunyuka xa ukhulelwe. I-Vitamin B-9 inokukunceda ukunciphisa umngcipheko wosana lwakho lokuphuhlisa iziphene zokuzalwa, kubandakanya i-spina bifida kunye nezinye iziphene ze-neural tube. IVitamin B ikwabalulekile ukuvelisa iiseli ezibomvu zegazi.

Ukuthatha ivithamini yaphambi kokubeleka ubuncinci ngama-600 mcg we-folic acid, kunye nokutya ukutya okunefuthe, kuya kuqinisekisa ukuba ufumana inani elifanelekileyo. Imithombo ye-folic acid ibandakanya:

• iiorenji
• iidiliya
• luhlaza, imifuno enamagqabi njengesipinatshi
• ibrokholi
• i-asparagus
• amandongomane
• iimbotyi
• isonka kunye neesiriyeli

Vitamin B-12: icobalamin

B-12 (cobalamin) inceda ukugcina inkqubo yakho yemithambo-luvo. Imithombo yevithamini B-12 ibandakanya:

• ubisi
• iinkukhu
• intlanzi

Inani elinconywayo le-cobalamin ngexesha lokukhulelwa limalunga ne-2.6 mcg ngosuku.

Kodwa, oogqirha bakholelwa ukuba isongezelelo se-vitamin B-12 kunye ne-folic acid (efumaneka kwiivithamini zaphambi kokubeleka) ziya kunceda ukukhusela iziphene zokuzalwa ezinjenge-spina bifida kunye neziphene ezichaphazela umqolo kunye nenkqubo ye-nervous system.

Ukuthatha

Ukongezwa rhoqo kwivithamini B entsonkothileyo ngaphezu kwento ebandakanywayo kwiivithamini zaphambi kokubeleka akuqhelekanga, utshilo uHenning. "Ngelixa kusenokubakho uphando kule ndawo, idatha ukuza kuthi ga ngoku ayikaxhasi utshintsho kulongezo oluqhelekileyo."

Thatha amanyathelo alula okutya ukutya okunezakha-mzimba ezizaliswe ngokudityaniswa kwezi vithamini ze-B ukugcina wena nosana lwakho lomelele kwaye nisempilweni.