Uvavanyo lweVitamin B

Umxholo

• Yintoni uvavanyo lwevithamini B?
• Isetyenziselwa ntoni?
• Kutheni ndifuna uvavanyo lwevithamini B?
• Kwenzeka ntoni kuvavanyo lwevithamini B?
• Ngaba kuya kufuneka ndenze nantoni na ukulungiselela uvavanyo?
• Ngaba bukhona ubungozi kuvavanyo?
• Zithetha ntoni iziphumo?
• Ngaba ikhona enye into endifuna ukuyazi malunga novavanyo lwevithamini B?
• Izalathiso

Yintoni uvavanyo lwevithamini B?

Olu vavanyo lilinganisela inani levithamini enye okanye ezingaphezulu kwegazi okanye umchamo wakho. Iivithamini ze-B zizakha-mzimba ezifunwa ngumzimba ukuze zikwazi ukwenza imisebenzi eyahlukeneyo ebalulekileyo. Oku kubandakanya:

• Ukugcina imetabolism eqhelekileyo (inkqubo yendlela umzimba wakho usebenzisa ngayo ukutya kunye namandla)
• Ukwenza iiseli zegazi ezisempilweni
• Ukunceda inkqubo yeemvakalelo isebenze ngokufanelekileyo
• Ukunciphisa umngcipheko wesifo sentliziyo
• Ukunceda ukunciphisa i-cholesterol embi (LDL) kunye nokwandisa i-cholesterol elungileyo (HDL)

Kukho iintlobo ezininzi zeevithamini ze-B. Ezi vithamini, zikwabizwa ngokuba yi-B vitamin complex, zibandakanya oku kulandelayo:

• B1, thiamine
• B2, riboflavin
• B3, niacin
• B5, pantothenic acid
• B6, pyridoxal phosphate
• B7, ibhayotin
• B9, folic acid (okanye ifolate) kunye neB12, cobalamin. Ezi zimbini iivithamini B zihlala zilinganiswa kunye kuvavanyo olubizwa ngokuba yi-vitamin B12 kunye nefolate.

Ukusilela kweVitamin B kunqabile eUnited States, kuba ukutya okuninzi kwemihla ngemihla kuqiniswe ngeevithamini ze-B. Oku kutya kubandakanya ukutya okuziinkozo, isonka kunye ne-pasta. Kwakhona, iivithamini B zifunyanwa ngokwendalo kukutya okwahlukeneyo, kubandakanya imifuno eluhlaza kunye neenkozo. Kodwa ukuba unokusilela kuyo nayiphi na iivithamini ze-B, inokubangela iingxaki zempilo.

Amanye amagama: uvavanyo lwe-vitamin B, i-vitamin B eyinkimbinkimbi, i-thiamine (B1), i-riboflavin (B2), i-niacin (B3), i-pantothenic acid (B5), i-pyridoxal phosphate (B6), i-biotin (B7), i-vitamin B12 kunye ne-folate

Isetyenziselwa ntoni?

Uvavanyo lwe-Vitamin B lusetyenziselwa ukufumanisa ukuba umzimba wakho awufumani ngokwaneleyo i-vithamini B enye okanye nangaphezulu (ukusilela kwe-vitamin B). Uvavanyo lwe-vitamin B12 kunye novavanyo oluqhelekileyo luhlala lusetyenziselwa ukukhangela iintlobo ezithile ze-anemia.

Kutheni ndifuna uvavanyo lwevithamini B?

Unokulufuna olu vavanyo ukuba uneempawu zokunqongophala kukavithamini B. Iimpawu ziyahluka ngokuxhomekeke ekubeni yiyiphi i-vitamin B engenayo, kodwa ezinye iimpawu eziqhelekileyo ziquka:

• Irhashalala
• Ukulinganisa okanye ukutshisa ezandleni nasezinyaweni
• Imilebe eqhekekileyo okanye izilonda zomlomo
• Ukuhla ukusinda
• Ubuthathaka
• Ukudinwa
• Imood iyatshintsha

Unokufuna uvavanyo ukuba unemingcipheko ethile. Unokuba semngciphekweni omkhulu wokunqongophala kukavithamini B ukuba unayo:

• Isifo seCeliac
• Ngaba wayenotyando lokudlula esiswini
• Imbali yosapho yokuphazamiseka kwegazi
• Iimpawu ze-anemia, ezibandakanya ukudinwa, ulusu olukhanyayo kunye nesiyezi

Kwenzeka ntoni kuvavanyo lwevithamini B?

Amanqanaba kaVitamin B anokujongwa egazini okanye kumchamo.

Ngexesha lovavanyo lwegazi, Ingcali yezempilo iya kuthatha isampulu yegazi kumthambo engalweni yakho, isebenzisa inaliti encinci. Emva kokuba inaliti ifakiwe, inani elincinci legazi liya kuqokelelwa kwityhubhu yovavanyo okanye igutyana. Unokuziva uluma kancinci xa inaliti ingena okanye iphuma. Oku kuhlala kuthatha imizuzu engaphantsi kwesihlanu.

Ukuvavanywa komchamo kaVitamin B kunoku-odolwa kuvavanyo lwesampulu yeeyure ezingama-24 okanye uvavanyo lomchamo olungacwangciswanga.

Uvavanyo lweesampulu lweeyure ezingama-24, Kuya kufuneka uqokelele wonke umchamo odluliswe kwisithuba seeyure ezingama-24. Oku kubizwa ngokuba luvavanyo lweesampuli lweeyure ezingama-24. Umboneleli wakho wokhathalelo lwempilo okanye ugqirha waselebhu uya kunika isikhongozeli sokuqokelela umchamo wakho kunye nemiyalelo malunga nendlela yokuqokelela kunye nokugcina iisampulu zakho. Uvavanyo lweesampuli lweeyure ezingama-24 ngokubanzi lubandakanya la manyathelo alandelayo:

• Khuphela isinyi sakho kusasa uze uhlambe umchamo lowo kude. Rekhoda ixesha.
• Kwiiyure ezingama-24 ezizayo, gcina wonke umchamo wakho ugqityiwe kwisitya esinikiweyo.
• Gcina isitya sakho somchamo kwifriji okanye kwindawo epholileyo enomkhenkce.
• Buyisela isampulu yesikhongozeli kwi-ofisi yomboneleli wakho wezempilo okanye elebhu njengoko kuyalelwe.

Uvavanyo lomchamo olungafunekiyo, isampulu yakho yomchamo inokuqokelelwa nangaliphi na ixesha losuku.

Ngaba kuya kufuneka ndenze nantoni na ukulungiselela uvavanyo?

Ukuba ufumana uvavanyo lwevithamini B lwegazi, unokufuna ukuzila ukutya (ungatyi okanye usele) iiyure ezininzi ngaphambi kovavanyo.

Awudingi naluphi na ulungiselelo olukhethekileyo lovavanyo lomchamo.

Ngaba bukhona ubungozi kuvavanyo?

Mncinci kakhulu umngcipheko wokuvavanywa kwegazi. Unokufumana iintlungu kancinci okanye ukonzakala kwindawo ebekwe kuyo inaliti, kodwa uninzi lweempawu zihamba ngokukhawuleza.

Akukho bungozi baziwayo kuvavanyo lomchamo.

Zithetha ntoni iziphumo?

Ukuba iziphumo zakho zibonisa ukuba unokusilela kwe-vitamin B, oko kunokuthetha ukuba une:

• Ukungondleki, imeko eyenzekayo xa ungafumani zondlo zaneleyo ekudleni kwakho.
• Isifo se-malabsorprtion syndrome, uhlobo lwesifo apho amathumbu akho amancinci engakwaziyo ukufunxa izondlo ezaneleyo ekutyeni. I-Malabsorption syndromes ibandakanya isifo se-celiac kunye nesifo sikaCrohn.

Ukusilela kweVitamin B12 kuhlala kubangelwa yi-anemia eyingozi, imeko apho umzimba ungenzi iiseli ezibomvu zegazi ezaneleyo.

Ukuba unemibuzo malunga neziphumo zakho, thetha nomboneleli wakho wezempilo.

Funda ngakumbi malunga novavanyo lwelabhoratri, uluhlu lweereferensi, kunye neziphumo zokuqonda.

Ngaba ikhona enye into endifuna ukuyazi malunga novavanyo lwevithamini B?

I-Vitamin B6, i-folic acid (ivithamini B9), kunye nevithamini B12 zidlala indima ebalulekileyo ekugcineni ukukhulelwa okusempilweni. Ngelixa abasetyhini abakhulelweyo bengavavanywa rhoqo ukusilela kwe-vitamin B, phantse bonke abasetyhini abakhulelweyo bayakhuthazwa ukuba bathathe iivithamini zokubeleka, ezibandakanya iivithamini ze-B. I-acid ye-Folic, ngakumbi, inokunceda ekuthinteleni iziphene zokuzalwa kwengqondo kunye nomqolo xa zithathwa ngexesha lokukhulelwa.

Izalathiso

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Ulwazi olukule ndawo akufuneki lusetyenziswe endaweni yonyango okanye iingcebiso. Nxibelelana nomboneleli wezempilo ukuba unemibuzo malunga nempilo yakho.