Ivithamin Bzizondlo ezibalulekileyo kumzimba womntu. Ayiphelelanga nje ekubeni kukho amalungu amaninzi, ngalinye kuwo linobuchule obuphezulu, kodwa baye bavelisa abaphumelele iBhaso leNobel abasi-7.
Kungekudala, uphando olutsha olupapashwe kwi- Nutrients , iphephancwadi elidumileyo kwintsimi yesondlo, libonise ukuba ukongezwa okuphakathi kweevithamini ze-B kukwadibaniswa nomngcipheko wokunciphisa uhlobo lwe-2 yeswekile.
IVithamin B yintsapho enkulu, kwaye ezona zixhaphakileyo ziindidi ezisi-8, ezizezi:
Ivithamin b1 (Thiamine)
IVithamin B2 (Riboflavin)
I-Niacin (iVithamin b3)
I-Pantothenic Acid (iVithamin b5)
IVithamin B6 (Pyridoxine)
I-Biotin (iVithamin b7)
I-Folic Acid (iVithamin b9)
IVithamin b12 (iCobalamin)
Kulo pho nonongo, iSikole seMpilo yoLuntu yeYunivesithi yaseFudan sihlalutye ukungena kweevithamini ze-B, kuquka i-B1, i-B2, i-B3, i-B6, i-B9 kunye ne-B12, yabathathi-nxaxheba be-44,960 kwi-Shanghai Suburban Adult Cohort kunye ne-Biobank (SSACB), kwaye bahlalutya ukuvuvukala. biomarkers ngokusebenzisa iisampuli zegazi.
Uhlalutyo lwe-singleivithamin Byafumanisa ukuba:
Ngaphandle kwe-B3, ukungena kweevithamini B1, B2, B6, B9 kunye ne-B12 kuhambelana nomngcipheko omncinci wesifo sikashukela.
Uhlalutyo lwe-complexivithamin Byafumanisa ukuba:
Ukutya okuphezulu kwe-vitamin B eyinkimbinkimbi kuhambelana ne-20% yengozi ephantsi yesifo sikashukela, phakathi kwayo i-B6 inefuthe elinamandla ekunciphiseni umngcipheko wesifo sikashukela, i-akhawunti ye-45.58%.
Uhlalutyo lweentlobo zokutya lufumanise ukuba:
Irayisi kunye neemveliso zayo zinegalelo elikhulu kwiivithamini B1, B3 kunye neB6; imifuno entsha igalelo kakhulu kwiivithamini B2 kunye ne-B9; i-shrimp, unonkala, njl. njl. igalelo elikhulu kwi-vitamin B12.
Olu pho nonongo lwabantu baseTshayina lubonise ukuba ukongeza iivithamini ze-B kuhambelana nomngcipheko ophantsi wohlobo lwe-2 yeswekile, phakathi kwayo i-B6 inefuthe elinamandla, kwaye lo mbutho unokuthi udibanise ngokukrakra.
Ukongeza kwiivithamini ze-B ezikhankanywe ngasentla ezinxulumene nobungozi besifo sikashukela, iivithamini ze-B nazo zibandakanya zonke iinkalo. Xa sele zinqongophele, zinokubangela ukudinwa, ukungagayeki, ukusabela kancinci, kunye nokunyusa umngcipheko womhlaza.
• Ziziphi iimpawuIvithamin BUkunqongophala?
Iivithamini ze-B zineempawu zazo kwaye zidlala indima ekhethekileyo yomzimba. Ukungabikho kwayo nayiphi na enye kunokubangela ingozi emzimbeni.
I-Vitamin B1: iBeriberi
Ukunqongophala kwe-Vitamin B1 kunokubangela i-beriberi, ebonakala njenge-neuritis yomlenze ophantsi. Kwiimeko ezinzima, i-systemic edema, ukungaphumeleli kwentliziyo kunye nokufa kunokwenzeka.
Imithombo yokongeza: iimbotyi kunye namakhoba embewu (afana nebran yerayisi), intsholongwane, igwele, amalembu ezilwanyana kunye nenyama ebhityileyo.
I-Vitamin B2: iGlossitis
Ukunqongophala kwe-Vitamin B2 kunokubangela iimpawu ezifana ne-angular cheilitis, i-cheilitis, i-scrotitis, i-blepharitis, i-photophobia, njl.
Imithombo eyongezelelweyo: iimveliso zobisi, inyama, amaqanda, isibindi, njl.
I-Vitamin B3: iPellagra
Ukunqongophala kwe-Vitamin B3 kunokubangela i-pellagra, ebonakaliswa ngokukodwa njenge-dermatitis, isifo sohudo kunye ne-dementia.
Imithombo yokongeza: igwele, inyama, isibindi, iisiriyeli, iimbotyi, njl.
I-Vitamin B5: Ukukhathala
Ukunqongophala kwe-Vitamin B5 kunokubangela ukukhathala, ukulahlekelwa ngumdla, isicaphucaphu, njl.
Imithombo eyongezelelweyo: inkukhu, inyama yenkomo, isibindi, iisiriyeli, iitapile, iitumato, njl.
I-Vitamin B6: i-seborrheic dermatitis
Ukunqongophala kwe-Vitamin B6 kunokubangela i-peripheral neuritis, i-cheilitis, i-glossitis, i-seborrhea kunye ne-microcytic anemia. Ukusetyenziswa kwamachiza athile (afana neyeza lokunqanda isifo sephepha i-isoniazid) nako kunokubangela ukunqongophala kwawo.
Imithombo eyongezelelweyo: isibindi, intlanzi, inyama, ingqolowa, amandongomane, iimbotyi, izikhupha zeqanda kunye negwele, njl.
Vitamin B9: Stroke
Ukunqongophala kwe-Vitamin B9 kunokukhokelela kwi-megaloblastic anemia, i-hyperhomocysteinemia, njl., kunye nokunqongophala ngexesha lokukhulelwa kunokukhokelela kwiziphene zokuzalwa ezifana neziphene ze-neural tube kunye nokucandeka komlomo kunye nenkalaka kwi-fetus.
Imithombo eyongezelelweyo: ukutya okutyebileyo, iibhaktheriya zamathumbu ziyakwazi ukuyidibanisa, kunye nemifuno enamagqabi aluhlaza, iziqhamo, igwele kunye nesibindi ziqulethe okungakumbi.
I-Vitamin B12: I-anemia
Ukunqongophala kwe-Vitamin B12 kunokukhokelela kwi-anemia ye-megaloblastic kunye nezinye izifo, eziqhelekileyo kubantu abane-malabsorption enzima kunye nemifuno yexesha elide.
Imithombo eyongezelelweyo: ifumaneka ngokubanzi kwizidlo zezilwanyana, yenziwa kuphela yi-microorganisms, ityebile kwimvubelo kunye nesibindi sezilwanyana, kwaye ayikho kwizityalo.
Kuko konke,ivithamin Bzidla ngokufumaneka kwi-offal yezilwanyana, iimbotyi, ubisi namaqanda, imfuyo, iinkukhu, intlanzi, inyama, iinkozo ezirhabaxa kunye nokunye ukutya. Kufuneka kugxininiswe ukuba izifo ezikhankanywe ngasentla zinezizathu ezininzi kwaye azibangelwa kukunqongophala kwevithamini B. Ngaphambi kokuba uthathe iziyobisi ze-vitamin B okanye iimveliso zempilo, wonke umntu kufuneka adibane nogqirha kunye nosokhemisti.
Ngokwesiqhelo, abantu abanokutya okunesondlo ngokubanzi abakhathazwa kukunqongophala kwevithamin B kwaye abafuni izongezo ezongezelelweyo. Ukongeza, iivithamini ze-B zinyibilika emanzini, kwaye ukutya okugqithisileyo kuya kukhutshwa emzimbeni ngomchamo.
Iingcebiso ezikhethekileyo:
Ezi meko zilandelayo zinokubangelaivithamin Bukusilela. Aba bantu banokuthatha izongezo phantsi kwesikhokelo sikagqirha okanye usokhemesti:
1. Yiba nemikhwa emibi yokutya, njengokutya okukhethayo, ukutya kancinci, ukutya ngokungalungelelananga, nokulawula ngabom ubunzima;
2. Yiba nemikhwa emibi, enjengokutshaya nokunxila;
3. Iimeko ezikhethekileyo ze-physiological, ezifana nokukhulelwa kunye nokuncancisa, kunye nokukhula kwabantwana kunye nexesha lokukhula;
4. Kwiimeko ezithile zesifo, ezifana nokuncipha kokugaya kunye nomsebenzi wokufunxa.
Ngamafutshane, akukhuthazwa ukuba udibanise ngokungaboniyo kunye neziyobisi okanye iimveliso zempilo. Abantu abanokutya okunesondlo ngokuqhelekileyo abakhathazwa kukunqongophala kwevithamin B.
• Unikezelo ENTSHAIvithamin B1/2/3/5/6/9/12 Powder/Capsules/Tablets
Ixesha lokuposa: Oct-31-2024
