I-B-Complex Vitamin: Izibonelelo, Iziphumo ebezingalindelekanga kunye nenqanaba

Umxholo

• Zithini iiVithamini zeB-Complex?
• Ngubani omele athathe i-B-Complex Vitamin?
• Abafazi abakhulelweyo okanye abancancisayo
• Abantu abadala
• Abo baneemeko ezithile zonyango
• Imifuno kunye neMifuno
• Abantu bathatha amayeza athile
• Izibonelelo zezeMpilo zokuthatha iivithamini zeB-Complex
• Ngamana unganciphisa uxinzelelo kunye nokuNyusa iiMood
• Ngamana unokunciphisa iimpawu zoxinzelelo okanye uxinzelelo
• Umthamo ocetyiswayo
• Iziphumo ebezingalindelekanga ezinokubakho
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Iivithamini ze-B liqela lezakhamzimba ezidlala indima ebalulekileyo emzimbeni wakho.

Uninzi lwabantu lufumana izixa ezinconywayo zezi vithamini ngokutya kuphela kuba zifunyenwe kukutya okwahlukeneyo.

Nangona kunjalo, izinto ezinje ngobudala, ukukhulelwa, ukhetho lokutya, iimeko zonyango, ufuzo, amayeza kunye nokusetyenziswa kotywala kuyonyusa imfuno yomzimba yeevithamini ze-B.

Kule meko, ukongeza iivithamini ze-B kunokuba yimfuneko.

Izongezelelo zesondlo eziqulathe iivithamini ze-B ezisibhozo zibizwa ngokuba ziivithamini ezintsonkothileyo ze-B.

Nazi izibonelelo zempilo ze-B-tata yeevithamini kunye neengcebiso zedosi kunye neziphumo ebezingalindelekanga ezinokubakho.

Zithini iiVithamini zeB-Complex?

Izongezo ze-B-complex zihlala zipakisha zonke iivithamini B ezisibhozo kwipilisi enye.

Iivithamini ze-B zinyibilikiswa ngamanzi, oko kuthetha ukuba umzimba wakho awuzigcini. Ngesi sizathu, ukutya kwakho kufuneka ubabonelele suku ngalunye.

Iivithamini ze-B zinemisebenzi emininzi ebalulekileyo kwaye zibalulekile ekugcineni impilo esempilweni.

Iivithamini ezinobunzima be-B zihlala ziqulathe oku kulandelayo:

• B1 (thiamine): I-Thiamine idlala indima ebalulekileyo kwimetabolism ngokunceda ukuguqula izakhamzimba zibe ngamandla. Eyona mithombo yokutya ityebileyo ibandakanya inyama yehagu, imbewu kajongilanga kunye nentsholongwane yengqolowa ().
• B2 (riboflavin): I-Riboflavin inceda ukuguqula ukutya kube ngamandla kwaye ikwasebenza njenge-antioxidant. Ukutya okuphezulu kwi-riboflavin kubandakanya inyama yenyama, inyama yenkomo kunye nama-mushroom ().
• B3 (niacin): I-Niacin idlala indima ekubonakalisweni kweselula, imetabolism kunye nemveliso kunye nokulungiswa kwe-DNA.Imithombo yokutya ibandakanya inkukhu, ityhuna kunye neelentile ().
• B5 (pantothenic acid): Njengezinye iivithamini ze-B, i-pantothenic acid inceda umzimba wakho ukuba ufumane amandla ekutyeni kwaye ikwabandakanyeka kwimveliso yehomoni kunye necholesterol. Isibindi, intlanzi, iyogathi kunye neavokhado yonke imithombo ilungile (4).
• I-B6 (pyridoxine): I-Pyridoxine ibandakanyeka kwi-amino acid metabolism, ukuveliswa kweeseli ebomvu kunye nokudala ii-neurotransmitters. Ukutya okuphezulu kule vithamini kubandakanya amantshontsho, isalmon kunye neetapile (5).
• B7 (biotin): I-Biotin ibalulekile kwi-carbohydrate kunye ne-fat metabolism kwaye ilawula ukubonakaliswa kofuzo. Igwele, amaqanda, isalmon, itshizi kunye nesibindi zezona zinto zilungileyo zokutya ze-biotin ().
• B9 (isincoko) I-Folate iyadingeka ekukhuleni kweseli, i-amino acid metabolism, ukuyilwa kweeseli ezibomvu nezimhlophe zegazi kunye nokwahlulwa ngokufanelekileyo kweseli. Inokufumaneka ekutyeni okufana nemifuno enamagqabi, isibindi kunye neembotyi okanye kwizongezo njenge-folic acid ().
• B12 (icobalamin): Mhlawumbi eyona yaziwa kakhulu kuzo zonke iivithamini ze-B, i-B12 ibalulekile ekusebenzeni kwemithambo-luvo, ukuveliswa kwe-DNA kunye nophuhliso lweeseli ezibomvu zegazi. I-B12 ifumaneka ngokwendalo kwimithombo yezilwanyana ezifana nenyama, amaqanda, ukutya kwaselwandle kunye nobisi ().

Nangona ezi vithamini zabelana ngeempawu ezithile, zonke zinemisebenzi eyahlukileyo kwaye ziyafuneka ngokwexabiso ezahlukeneyo.

Izongezo ze-B-complex zihlala zineevithamini ezisibhozo ze-B ezifanelekileyo ezipakishwe kwipilisi enye.

Ngubani omele athathe i-B-Complex Vitamin?

Kuba iivithamini ze-B zifumaneka kukutya okuninzi, akunakuba semngciphekweni wokukhula ukusilela okoko ulandela ukutya okujikelezileyo.

Nangona kunjalo, iimeko ezithile zonyusa imfuno yeevithamini ze-B, ezenza ukuba izongezo ziyimfuneko.

Abafazi abakhulelweyo okanye abancancisayo

Ngexesha lokukhulelwa, imfuno yeevithamini ze-B, ngakumbi i-B12 kunye ne-folate, iyakhula ukuxhasa ukukhula komntwana ().

Kwabasetyhini abakhulelweyo okanye abancancisayo, ngakumbi abo balandela ukutya kwemifuno okanye i-vegan, ukongeza kunye ne-B-complex vitamin kubalulekile.

Ukusilela kwe-B12 okanye ukungafakwanga kwabasetyhini abakhulelweyo okanye abancancisayo kungakhokelela kumonakalo omkhulu we-neurological okanye iziphene zokuzalwa kwimveku okanye usana ().

Abantu abadala

Njengoko uneminyaka yobudala, amandla akho okufumana i-vitamin B12 iyancipha kwaye ukutya kwakho kuyancipha, okwenza kube nzima kwabanye abantu ukufumana i-B12 eyaneleyo ngokutya kuphela.

Ukukwazi komzimba ukukhupha i-B12 ekutyeni ukuze ikwazi ukufunxwa kuxhomekeke kubungakanani obaneleyo besisu esiswini.

Nangona kunjalo, kuqikelelwa ukuba yi-10-30% yabantu abangaphezu kwama-50 abavelisi ngokwaneleyo i-asidi yesisu yokufunxa ngokufanelekileyo i-B12 ().

Ukusilela kwi-B12 kunxulunyaniswe nokunyuka kwamazinga oxinzelelo kunye nokuphazamiseka kwemood kubantu abadala (,).

Ukusilela kwi-vitamin B6 kunye ne-folate kuqhelekile kubantu abadala (,).

Abo baneemeko ezithile zonyango

Abantu abaneemeko ezithile zonyango, ezinje ngesifo se-celiac, umhlaza, isifo sikaCrohn, utywala, i-hypothyroidism kunye ne-anorexia, basengozini yokuphuhlisa ukusilela kwezondlo, kubandakanya iivithamini ze-B (,,,,).

Ukongeza, utshintsho lweMTHFR yemfuza lunokuchaphazela indlela umzimba wakho odibanisa ngayo kwaye ungakhokelela kukusilela komntu kunye neminye imiba yezempilo ().

Ngaphezulu, abantu abaye benza utyando oluthile lokwehla kobunzima kusenokwenzeka ukuba banqongophele kwiivithamini ze-B ().

Kule meko, izigulana zihlala zicetyiswa ukuba zongeze kunye ne-B-complex vitamin ukulungisa okanye ukunqanda ukusilela.

Imifuno kunye neMifuno

I-Vitamin B12 ifumaneka ngokwendalo kwiimveliso zezilwanyana ezifana nenyama, ubisi, amaqanda kunye nokutya kwaselwandle.

Imifuno kunye nemifuno engqongqo ingaba semngciphekweni wokuphuhliswa kwe-B12 ukuba ngaba abafumani ngokwaneleyo le vithamini ngokutya okuqinisiweyo okanye izongezo ().

I-vitamin B yemihla ngemihla inokunceda ekuqinisekiseni ukuba abantu abakhetha ukulandela izidlo eziphelisa iimveliso zezilwanyana bafumana ukwanela kwezi zinto zibalulekileyo.

Abantu bathatha amayeza athile

Amayeza aqhelekileyo amiselweyo anokukhokelela ekuswelekeni kweevithamini ze-B.

Umzekelo, iiproton pump inhibitors, ezingamayeza aphantsi kwesisu esiswini, anokunciphisa ukufunxwa kwe-B12, ngelixa i-metformin, ichiza leswekile elithandwayo, inokunciphisa amanqanaba e-B12 kunye ne-folate (,).

Iipilisi zolawulo lokuzalwa zinokuphelisa iivithamini ezininzi ze-B, kubandakanya i-B6, B12, i-folate kunye ne-riboflavin ().

Ukukhulelwa, iimeko zonyango, utyando, ukutshintsha kwemfuza, amayeza, ukuthintelwa kokutya kunye nobudala konke kunokuchaphazela indlela umzimba wakho owuthatha ngayo kunye nokusebenzisa iivithamini ze-B.

Izibonelelo zezeMpilo zokuthatha iivithamini zeB-Complex

Ngelixa iimeko ezithile zisenza ukuba kufuneke ukuba abanye abantu bongeze nge-B-tata yeevithamini, uphando lubonise ukuba ukuthatha isongezo se-B-complex kunokuba luncedo nakubantu abangenaso isidingo esonyukayo sezizakhamzimba.

Ngamana unganciphisa uxinzelelo kunye nokuNyusa iiMood

Iivithamini ezinobunzima be-B zihlala zisetyenziselwa ukunciphisa ukudinwa kunye nokunyusa imeko.

Olunye uphononongo lucebisa ukuba iivithamini ezinobunzima be-B zinokuphakamisa imimoya yakho kwaye ziphucule ukusebenza kwengqondo.

Isifundo seentsuku ezingama-33 kumadoda angama-215 asempilweni afumanise ukuba unyango olunedosi ephezulu ye-B-complex kunye nokongezwa kwezimbiwa kuphuculwe impilo yengqondo kunye noxinzelelo kunye nokusebenza okuphuculweyo kuvavanyo lwengqondo ().

Olunye uphononongo kubantu abadala abancinci lubonise ukuba ukongeza kwi-multivitamin equkethe amanqanaba aphezulu e-B-tata yeevithamini zeentsuku ezingama-90 kunciphise uxinzelelo kunye nokudinwa kwengqondo ().

Ngamana unokunciphisa iimpawu zoxinzelelo okanye uxinzelelo

Ngelixa izongezo ze-vitamin ezintsonkothileyo ze-B zingesilo unyango kwimicimbi yezempilo yengqondo, zinokunceda ukuphucula iimpawu zoxinzelelo okanye unxunguphalo.

Isifundo kubantu abadala abangama-60 abanexinzelelo sibonise ukuba unyango nge-B-complex vitamin kwiintsuku ezingama-60 kukhokelele kuphuculo olubonakalayo kuxinzelelo kunye neempawu zoxinzelelo, xa kuthelekiswa ne-placebo ().

Iivithamini ze-B zinokunyusa impendulo yonyango xa zinikezelwa ngokudibanisa namayeza okulwa uxinzelelo.

Olunye uphononongo lufumanise ukuba ukongeza kwizigulana ezinevithamini equlethe i-B12, B6 kunye ne-folic acid kukhokelele kwimpendulo yokuphucula uxinzelelo kunye nokuzinzisa ngaphezulu konyaka, xa kuthelekiswa ne-placebo ().

Qaphela ukuba amanqanaba egazi asezantsi eevithamini ezithile ze-B, kubandakanya i-B12, i-B6 kunye ne-folate, ziye zadityaniswa nomngcipheko okhulayo woxinzelelo, yiyo loo nto kubalulekile ukuba ukhuphe ukusilela kwezondlo ukuba uneempawu zoxinzelelo (,).

Izongezo ze-B ezintsonkothileyo zinokuthomalalisa uxinzelelo, zonyuse ukusebenza kwengqondo kunye nokunciphisa iimpawu zoxinzelelo kunye noxinzelelo, nakubantu abangenazintsilelo ze-B.

Umthamo ocetyiswayo

I-vithamini nganye ye-B inexabiso elithile elinconywayo lemihla ngemihla elihluka ngokuxhomekeka kwisini, ubudala kunye nezinye izinto ezinje ngokukhulelwa.

Abafazi kunye namadoda, ukutya okucetyiswayo kwansuku zonke (i-RDI) kwiivithamini ze-B zezi zilandelayo:

Abafazi abakhulelweyo nabancancisayo badinga isixa esiphezulu seevithamini ze-B, ngelixa iintsana nabantwana bedinga ngaphantsi ().

Ukuba unqongophele kwiivithamini ze-B, unokufuna ukongeza ngeedosi eziphezulu ukulungisa ukusilela.

Ngenxa yezi zizathu, kubalulekile ukuba ukhethe isongezelelo esine-B ngokusekwe kwiimfuno zakho zohlobo lwe-vitamin B nganye.

Thetha nogqirha wakho malunga neemfuno zakho zezondlo ngokubhekisele kubudala bakho nakwimpilo.

Ukucetyiswa kokutya iivithamini B kuyahluka ngokuxhomekeke kubudala, iimfuno zezondlo, isini kunye nenqanaba lempilo.

Iziphumo ebezingalindelekanga ezinokubakho

Kuba iivithamini ze-B zinyibilikiswa ngamanzi, akunakulindeleka ukuba uzitye kakhulu ezi zinongo ngokutya wedwa okanye ngokuthatha i-B-complex supplement njengoko kuyalelwe.

Nangona kunjalo, ukuthatha izongezo eziqulathe ubuninzi obuphezulu kakhulu kunye nobungakanani obungafunekiyo beivithamini ezinobunzima obunokukhokelela kwiziphumo ebezingalindelekanga ezibi.

Amanani aphezulu esongezelelo se-B3 (niacin) anokukhokelela ekugabheni, amanqanaba eswekile ephezulu yegazi, ukugungxula ulusu kunye nokonakala kwesibindi ().

Ukongeza, iidosi eziphezulu ze-B6 zinokubangela ukonakala kwemithambo-luvo, ubuntununtunu bokukhanya kunye nezilonda zesikhumba ezibuhlungu ().

Olunye umphumo wecala le-B-complex supplements kukuba unokuguqula umchamo oqaqambileyo.

Nangona umchamo omdaka ngombala ungothusa, awuyongozi kodwa ngokulula umzimba wakho ulahle iivithamini ezigqithisileyo ezingenako ukuzisebenzisa.

Ukuba ufuna ukuthatha i-B-complex supplement, soloko ukhetha iimveliso ezihloniphekileyo ezivolontiya ukuba iimveliso zazo zivavanywe ngokuzimeleyo yimibutho efana ne-US Pharmacopeial Convention (USP).

Nangona ukuthatha izongezo ze-B ezintsonkothileyo njengoko kuyalelwe kusenokwenzeka ukuba kukhuselekile, ukusebenzisa idosi ephezulu ye-B3 okanye i-B6 kunokukhokelela kwiziphumo ebezingalindelekanga ezibi.

Umgca osezantsi

Abafazi abakhulelweyo, abantu abadala asebekhulile, ii-vegans kunye nabo baneemeko ezithile zonyango banokufumana inzuzo ngokuthatha isongezelelo se-B.

Ukuthatha ezi zongezelelo kunokuphucula imeko yeengqondo, umsebenzi wokuqonda kunye neempawu zoxinzelelo.

Iziphumo ebezingalindelekanga akunakulindeleka ukuba ulandela idosi ekucetyiswa ukuba iyahluka ngokuxhomekeka kubudala, iimfuno zezondlo, isini kunye nempilo.

Ukuba awuqinisekanga ukuba ukuthatha isongezo esine-B kuya kuyinceda impilo yakho, thetha nogqirha wakho akuncede ubone ukuba loluphi ukhetho olufanelekileyo kuwe.