Kutheni le nto Vitamin B Complex ibalulekile, kwaye ndiyifumana phi?

Umxholo

• Ziziphi iinzuzo?
• Kwabafazi
• Emadodeni
• Ubungakanani ubunzima bevithamini B oyifunayo?
• Ungazi njani ukuba uyasilela?
• Ngaba ukusilela kunganyusa umngcipheko weemeko ezithile?
• Kukuphi ukutya okufumaneka kuyo?
• Ngaba izongezo ziyimfuneko?
• Kwenzeka ntoni ukuba ufumana ubuninzi bevithamini B?
• Thetha nogqirha wakho malunga nezongezelelo

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

Yintoni i-vitamin B complex?

Ubunzima beVitamin B benziwe ngeevithamini B ezisibhozo:

• B-1 (ityamine)
• B-2 (riboflavin)
• B-3 (niacin)
• B-5 (i-pantothenic acid)
• I-B-6 (pyridoxine)
• B-7 (ibhayotin)
• I-B-9 (folic acid)
• B-12 (icobalamin)

Nganye kwezi vithamini ibalulekileyo inegalelo ekusebenzeni komzimba wakho ngokubanzi. Funda ukuze ufunde ngakumbi malunga nokuba ezi zakha nzuzo zikunceda njani, ufuna kangakanani, nokuba ngaba kufuneka uthathe izongezo, kunye nokunye.

Ziziphi iinzuzo?

Iivithamini ze-B zidlala indima ebalulekileyo ekugcineni impilo nentlalontle. Njengeebhloko zokwakha zomzimba osempilweni, iivithamini ze-B zinempembelelo ethe ngqo kumanqanaba akho emandla, ukusebenza kwengqondo, kunye nemetabolism yeseli.

Ubunzima beVitamin B bunceda ukuthintela usulelo kwaye banceda ukuxhasa okanye ukukhuthaza:

• Impilo yeseli
• ukukhula kweeseli ezibomvu zegazi
• amanqanaba amandla
• ukubona kakuhle
• ukusebenza kwengqondo okunempilo
• ukwetyisa okuhle
• ukutya okusempilweni
• ukusebenza kakuhle kwembilini
• iihomoni kunye nemveliso yecholesterol
• impilo yentliziyo
• ithoni yemisipha

Kwabafazi

Iivithamini ze-B zibaluleke ngakumbi kubafazi abakhulelweyo nabancancisayo. Ezi vithamini zinceda ekukhuleni kwengqondo yomntwana kunye nokunciphisa umngcipheko weziphene zokuzalwa.

Kwaye koomama abakhulelweyo, iivithamini ze-B zinokunyusa amanqanaba amandla, zinciphise isicaphucaphu, kwaye zinciphise umngcipheko wokuba ne-preeclampsia.

Emadodeni

Iivithamini ze-B kucingelwa ukuba zonyusa amanqanaba e-testosterone emadodeni, ancipha ngokwendalo. Banokunceda amadoda ukuba akhe izihlunu kwaye andise amandla. Nangona kunjalo, izifundo zabantu ezingqina la mabango ziyasilela.

Ubungakanani ubunzima bevithamini B oyifunayo?

Inani elinconywayo lemihla ngemihla kwi-vitamin B nganye liyahluka.

Kubafazi, ukutya okucetyiswayo imihla ngemihla yile:

• B-1: 1.1 milligrams (mg)
• B-2: 1.1 mg
• B-3: 14 mg
• B-5: 5 mg (i-RDA ayisekwanga)
• B-6: 1.3 mg
• ibhayotin: Ii-micrograms ezingama-30 (mcg) (i-RDA ayisekwanga)
• ifolic acid: 400 mcg
• B-12: 2.4 mcg

Kubantu, ukutya okucetyiswayo kwansuku zonke kukuba:

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

kunye nabasetyhini abakhulelweyo bafuna izixa eziphezulu zevithamini B. Ugqirha wakho unokubonelela ngolwazi lomthamo olungiselelwe iimfuno zakho.

Ezinye zeemeko zempilo ezinokuthintela umzimba wakho ekufunxeni ngokufanelekileyo ivithamin B. Kuya kufuneka uthethe nogqirha wakho malunga nokutya kwakho ivithamin B ukuba une:

• isifo se-celiac
• Intsholongwane kaGawulayo
• Isifo sikaCrohn
• ukuxhomekeka etywaleni
• iimeko zezintso
• irheumatoid Arthritis
• ukudumba okwenziwa sisilonda sikabhobhosi
• isifo sokudumba

Ungazi njani ukuba uyasilela?

Uninzi lwabantu lufumana iivithamini ze-B ezaneleyo ngokutya ukutya okunezondlo. Nangona kunjalo, kusenokwenzeka ukusilela.

Ezi mpawu zilandelayo zinokuba luphawu lokuba awufumani vithamini ze-B ezaneleyo:

• irhashalala
• iintanda ezijikeleze umlomo
• isikhumba esinamaxolo emilebeni
• ukudumba ulwimi
• ukudinwa
• ubuthathaka
• ianemia
• ukudideka
• ukucaphuka okanye ukudakumba
• isicaphucaphu
• isisu esiswini
• urhudo
• ukuqhina
• ukuba ndindisholo okanye ukurhawuzelela iinyawo nezandla

Ukuba ufumana enye yezi mpawu kwaye ungaqinisekanga ukuba kutheni, yenza idinga lokubonana nogqirha wakho.

Nangona kunokwenzeka ukuba ufumana ukusilela kwe-vitamin B, ezi mpawu ziyadibana nezinye iimeko ezininzi ezisisiseko. Ugqirha wakho unokufumana isifo kwaye akucebise kuwo nawaphi na amanyathelo alandelayo.

Ngaba ukusilela kunganyusa umngcipheko weemeko ezithile?

Ukuba unqongophele kwiivithamini ze-B unokufumana uluhlu lweempawu kuxhomekeke ekubeni yeyiphi iivithamini ze-B osweleyo.

Ukuba ukushiywa kunganyangwa, ukusilela kunokunyusa umngcipheko wokukhula:

• ianemia
• Imicimbi yokwetyisa
• iimeko zolusu
• usulelo
• peripheral neuropathy

Ukusilela kweVitamin B-12, ngakumbi, kunokunyusa umngcipheko wokuphazamiseka kwengqondo kwi-neuropsychiatric. Abaphandi baphanda nendima yayo kwihyperhomocysteinemia kunye atherosclerosis.

Iintsana ezizalwe ngabafazi ababeswele i-folic acid ngexesha lokukhulelwa kunokwenzeka ukuba babe neziphene zokuzalwa.

Kukuphi ukutya okufumaneka kuyo?

Ukutya okuninzi kuneevithamini ze-B, ezenza ukuba kube lula ukufumana okwaneleyo ekutyeni kwakho. Kungcono ukufumana iivithamini zakho ze-B kwiindawo ezahlukeneyo zokutya. Oku kunceda ukuqinisekisa ukuba ufumana ngokwaneleyo kuhlobo ngalunye.

Unokufumana ivithamini B kwi:

• ubisi
• itshizi
• amaqanda
• isibindi nezintso
• inyama, njengenkukhu nenyama ebomvu
• iintlanzi, ezifana ne-tuna, i-mackerel, kunye ne-salmon
• iqokobhe, njengeembatyisi kunye neembaza
• imifuno eluhlaza emnyama, enje ngesipinatshi kunye ne-kale
• imifuno, enjengeebhitethi, iiavokhado, kunye neetapile
• ukutya okuziinkozo kunye neenkozo
• iimbotyi, ezinjengeembotyi zezintso, iimbotyi ezimnyama kunye neechickpeas
• amandongomane nembewu
• iziqhamo, ezinje nge-citrus, banana, kunye nevatala
• Iimveliso zesoya, ezinje ngobisi lwe-soy kunye ne-tempeh
• I-blackstrap molasses
• imbotyi yengqolowa
• Igwele kunye negwele lesondlo

Ukuba ugqirha wakho ukhuthaze ukuba wandise ukutya kwakho i-vitamin B ethile, jonga uluhlu lwezinto zokutya:

• ukutya okunotye ivithamini B-6
• ukutya okunotyebileyo kwi-biotin
• ukutya okunotye ivithamini B-12
• ukutya okutya imifuno okunobutyebi kuivithamini B-12

Ngaba izongezo ziyimfuneko?

Uninzi lwabantu lufumana iivithamini ze-B ezaneleyo ngokutya kwabo. Ukutya kwakho yeyona ndlela ibhetele yokuba umzimba wakho ufumane ezi vithamini.

Akufanele uthathe isongezelelo ngaphandle kokuba ugqirha wakho uqinisekisile ukuba unqongophele kwi-vitamin B ethile. Baya kukuxelela ukuba ngaba kufuneka uthathe isongezelelo esithile se-B okanye ungeze i-vitamin B eyongezelelweyo eyongezelelweyo kwizinto eziqhelekileyo.

Unokuba nakho ukufuna ukongezwa ukuba:

• baneminyaka engama-50 okanye ngaphezulu
• ukhulelwe
• uneemeko ezithile zempilo ezingapheliyo
• yitya ukutya okutyayo
• yitya ukutya kwe vegan

Izincedisi ziyafumaneka kwikhawuntara kwikhemesti yakho yasekuhlaleni okanye kwivenkile yokutya esempilweni.

Izongezelelo azilawulwa yiU.S.Ukutya kunye noLawulo lweeDrug, ke kuya kufuneka uthenge kuphela kwintengiso ethembekileyo. Oku kunceda ukuqinisekisa ukuba uthatha imveliso ekumgangatho ophezulu ngaphandle kwezongezo ezithandabuzekayo. Ugqirha wakho unokukwazi ukucebisa uphawu oluthile lokuqwalasela.

Kuya kufuneka usoloko ufunda zonke iilebhile ngononophelo kwaye ulandele nayiphi na imikhombandlela enikwe ngumenzi. Ukuba unemibuzo malunga nedosi, thetha nogqirha wakho.

Kwenzeka ntoni ukuba ufumana ubuninzi bevithamini B?

Akunakulindeleka ukuba ufumane ubunzima obuninzi bevithamini B ekudleni kwakho. Kungenxa yokuba iivithamini ezintsonkothileyo ze-B zinyibilikiswa ngamanzi. Oko kuthetha ukuba azigcinwanga emzimbeni wakho kodwa ziyakhutshwa kumchamo wakho yonke imihla.

Akunakulindeleka ukuba ufumane ivithamin B eninzi ukuba uthatha naluphi na uncediso njengoko kuyalelwe.

Oko kwathiwa, ukugqithisa ngokweqile kunokwenzeka - ingakumbi ukuba uthatha isongezelelo ngaphandle kokufumana ukuxilongwa kokunqongophala kugqirha wakho.

Iimpawu ze-vitamin B ezinzima kakhulu ziquka:

• ukunxanwa ngokugqithiseleyo
• iimeko zolusu
• ukungaboni kakuhle
• isisu esiswini
• isicaphucaphu
• ukugabha
• ukwanda komchamo
• urhudo
• ukugungxula ulusu

Funa unyango kwangoko ukuba ucinga ukuba ufumana iimpawu zovithamini B ezintsonkothileyo.

Kuya kufuneka ujonge nogqirha wakho ukuba ngaba uthathe izongezo ngaphandle kokufumana ukusilela. Ukuthatha uninzi lwevithamini B oluntsonkothileyo ixesha elide kungakhokelela ekonakaleni kwentliziyo. Oku kunokubangela ukuphulukana nolawulo lweentshukumo zomzimba wakho.

Thetha nogqirha wakho malunga nezongezelelo

Soloko uthetha nogqirha wakho ngaphambi kokuba ungeze naziphi na izongezelelo kwisiqhelo sakho.

Ungaxoxa ngeenjongo zakho zempilo ezinqwenelekayo kwaye kutheni ucinga ukuba kufuneka ukongezwa. Ugqirha wakho unokukunceda ubone ukuba olu lolona khetho lufanelekileyo kunye nokukucebisa ngawo nawaphi na amanyathelo alandelayo.

Ezinye izongezo zinokunxibelelana neemeko ezithile ezisisiseko kunye namayeza, ke kubalulekile ukugcina ugqirha wakho enolwazi.

Kuya kufuneka ubonane nogqirha wakho ukuba ucinga ukuba unokuswela iivithamini ze-B. Banokukunceda ekuboneni ukuba yintoni ebangela iimpawu zakho kwaye, ukuba kukho imfuneko, bacebise iindlela zokwandisa i-vitamin B yakho.