Kodi Mavitamini B Ndi Ofunika Pati?

Zamkati

• Vitamini B-1: Thiamine
• Vitamini B-2: Riboflavin
• Vitamini B-3: Niacin
• Vitamini B-5: Pantothenic acid
• Vitamini B-6: Pyridoxine
• Vitamini B-7: Biotin
• Vitamini B-9: Folic acid
• Vitamini B-12: Cobalamin
• Kutenga

Kutenga mavitamini muli ndi pakati

Kukhala ndi chakudya chopatsa thanzi ndi chimodzi mwazinthu zabwino kwambiri zomwe mungachite mthupi lanu. Izi ndizowona makamaka mukakhala ndi pakati. Zakudya zomwe zili ndi mavitamini asanu ndi atatu a B (omwe amadziwika kuti B complex) zimathandiza kwambiri kuti mayi akhale ndi pakati.

Mary L. Rosser, MD, PhD, wopita kuchipatala ku Dipatimenti ya Obstetrics and Gynecology and Women’s Health ku Montefiore Medical Center, Bronx, New York, akufotokoza kuti, “amalimbitsa thupi lanu pamene mwana wanu akukula. Amasinthiranso chakudya kukhala mphamvu, zomwe zimakupatsani mphamvu zowonjezera panthawi yomwe muli ndi pakati. ” Kukweza mphamvu kwachilengedwe kumeneku kudzakuthandizani ngati mukumva otopa m'nthawi yama trimesters anu oyamba ndi atatu.

Mavitamini B aliwonse omwe atchulidwa pansipa ali ndi zabwino zambiri kwa inu ndi mwana wanu akukula.

Vitamini B-1: Thiamine

Vitamini B-1 (thiamine) amatenga gawo lalikulu pakukula kwa ubongo wa mwana wanu. Amayi apakati amafunikira pafupifupi mamiligalamu 1.4 a vitamini B-1 tsiku lililonse. Mavitamini achilengedwe a vitamini B-1 amapezeka mu:

• pastas yambewu yonse
• yisiti
• nkhumba
• mpunga wabulauni

Vitamini B-2: Riboflavin

Monga mavitamini onse a B, B-2 (riboflavin) amasungunuka ndi madzi. Izi zikutanthauza kuti thupi lanu silikusunga. Muyenera kusintha m'malo mwa zakudya kapena mavitamini apakati.

Riboflavin amasunga maso anu athanzi ndipo khungu lanu liziwoneka lowala komanso lotsitsimutsidwa. Amayi oyembekezera ayenera kutenga 1.4 mg ya riboflavin tsiku lililonse. Amayi omwe satenga pakati amafunika 1.1 mg tsiku lililonse. Zakudya izi ndizodzaza ndi riboflavin:

• nkhuku
• Nkhukundembo
• nsomba
• zopangidwa ndi mkaka
• masamba obiriwira
• mazira

Vitamini B-3: Niacin

Vitamini B-3 (niacin) imagwira ntchito molimbika kukonza chimbudzi ndi kagayidwe kazakudya. Madokotala amalimbikitsa kuti amayi apakati amatenga 18 mg tsiku lililonse. Sangweji yokoma yanthaŵi ya nkhomaliro yopangidwa ndi buledi wambewu zonse ndi saladi watsopano wa tuna ikhoza kukhala gwero labwino kwambiri la niacin.

Vitamini B-5: Pantothenic acid

Vitamini B-5 (pantothenic acid) imathandizira kupanga mahomoni ndikuchepetsa kukokana kwamiyendo. Amayi oyembekezera amafunika pafupifupi 6 mg ya pantothenic acid tsiku lililonse. Chakudya cham'mawa chomwe chimakhala ndi B-5 chochuluka chimatha kukhala ma yolks amaza, kapena mbale yambewu yambewu yonse.

Tsatirani nkhomaliro ya vitamini B-5 yolemera ya mpunga wofiirira wosakaniza ndi broccoli ndi mtedza wa cashew. Chakudya chamadzulo chamakeke odzaza batala ndi kapu yamkaka zitha kumaliza zomwe mukufuna tsiku lililonse.

Vitamini B-6: Pyridoxine

Vitamini B-6 (pyridoxine) amatenga gawo pakukula kwa ubongo wa mwana wanu komanso dongosolo lamanjenje. Ndikofunikanso kupanga norepinephrine ndi serotonin. Awa ndi ma neurotransmitters awiri ofunikira (ma messenger messenger). Pyridoxine itha kuthandiza kuchepetsa zizindikiritso zamimba za nseru ndi kusanza.

Amelia Grace Henning, CNM ku Massachusetts General Hospital ku Boston, Massachusetts akufotokoza kuti: "Nthawi zambiri timalimbikitsa vitamini B-6 kuti tithandizire kunyansidwa pakubereka koyambirira." "Nthawi zambiri, pakati pa 25 mpaka 50 mg mpaka katatu patsiku." Koma, madokotala amalangiza kuti amayi apakati sayenera kupitiliza muyeso watsiku ndi tsiku.

Zina mwachilengedwe za vitamini B-6 ndizo:

• dzinthu dzinthu zonse
• nthochi
• mtedza
• nyemba

Vitamini B-7: Biotin

U.S. Food and Nutrition Board ya National Academy of Science's Institute of Medicine imalimbikitsa kudya tsiku lililonse 30 mcg wa vitamini B-7 (biotin) panthawi yapakati (35 mcg ya amayi oyamwitsa). Mimba nthawi zambiri imatha kuyambitsa vuto la biotin. Chifukwa chake, onetsetsani kuti mukukwanira. Zakudya za Vitamini B-7 ndizo:

• chiwindi
• mazira a dzira
• Swiss chard
• mkaka
• yisiti

Vitamini B-9: Folic acid

Vitamini B-9 (folic acid) atha kukhala vitamini B wofunikira kwambiri kutenga nthawi yonse yapakati. March of Dimes amalimbikitsa kuti azimayi azaka zobereka atenge 400 mcg wa vitamini B-9 tsiku lililonse asanafike komanso pambuyo pathupi.

Mavuto anu a folic acid adzawonjezeka mukakhala ndi pakati. Vitamini B-9 ingathandize kuchepetsa chiopsezo cha mwana wanu kuti akhale ndi zopunduka zobadwa, kuphatikizapo msana bifida ndi zina zopindika za neural tube. Vitamini B ndiyofunikanso popanga maselo ofiira.

Kutenga vitamini wobereka tsiku lililonse osachepera 600 mcg wa folic acid, ndikudya zakudya zolemera kwambiri, zidzaonetsetsa kuti mumapeza kuchuluka koyenera. Magwero a folic acid ndi awa:

• malalanje
• zipatso zamphesa
• masamba obiriwira, ngati sipinachi
• burokoli
• katsitsumzukwa
• mtedza
• nyemba
• mikate ndi chimanga

Vitamini B-12: Cobalamin

B-12 (cobalamin) imathandizira kuti dongosolo lanu lamanjenje lisunge. Mavitamini B-12 ndi awa:

• mkaka
• nkhuku
• nsomba

Kuchuluka kwa cobalamin panthawi yapakati ndi pafupifupi 2.6 mcg patsiku.

Koma, madokotala amakhulupirira kuti vitamini B-12 yowonjezerapo pamodzi ndi folic acid (yomwe imapezeka mu mavitamini asanabadwe) idzathandiza kupewa zilema monga spina bifida ndi zolakwika zomwe zimakhudza msana ndi dongosolo lamanjenje.

Kutenga

Powonjezera pafupipafupi vitamini B zovuta zopitilira zomwe zimaphatikizidwa ndi mavitamini asanabadwe sichikulimbikitsidwa, atero a Henning. "Ngakhale pangakhale kafukufuku m'derali, zambiri mpaka pano sizinagwirizane ndi kusintha kwa njira zowonjezeretsa."

Tengani njira zosavuta kudya chakudya chopatsa thanzi chodzaza ndi mavitamini a B kuti mukhale ndi thanzi labwino.