Mavitamini a B-Ovuta: Ubwino, Zotsatira zoyipa ndi Mlingo

Zamkati

• Kodi mavitamini a B-ovuta ndi ati?
• Ndani Ayenera Kutenga Vitamini B-Ovuta?
• Amayi Oyembekezera kapena Oyamwitsa
• Akuluakulu Achikulire
• Omwe Ali Ndi Matenda Ena
• Zamasamba ndi Vegans
• Anthu Akumwa Mankhwala Ena
• Ubwino Waumoyo Wotenga Mavitamini Ovuta B
• Mutha Kuchepetsa Kupsinjika ndi Kukulitsa Mtima
• Angachepetse Zizindikiro za Kuda Nkhawa kapena Kukhumudwa
• Mlingo Wovomerezeka
• Zotsatira zoyipa
• Mfundo Yofunika Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mavitamini a B ndi gulu la michere yomwe imagwira ntchito zofunikira mthupi lanu.

Anthu ambiri amalandira mavitamini awa kudzera mu zakudya zokha chifukwa amapezeka muzakudya zosiyanasiyana.

Komabe, zinthu monga zaka, kutenga mimba, kusankha zakudya, matenda, ma genetics, mankhwala ndi kumwa mowa kumawonjezera thupi kufuna mavitamini a B.

Muzochitika izi, kuwonjezera ndi mavitamini B kungakhale kofunikira.

Zakudya zopatsa thanzi zomwe zili ndi mavitamini B asanu ndi atatu amatchedwa mavitamini a B-complex.

Nazi zabwino zathanzi la mavitamini a B-zovuta komanso malingaliro amiyeso ndi zotsatirapo zake.

Kodi mavitamini a B-ovuta ndi ati?

Zowonjezera zamagulu B nthawi zambiri zimanyamula mavitamini B asanu ndi atatu mu piritsi limodzi.

Mavitamini a B amasungunuka ndi madzi, zomwe zikutanthauza kuti thupi lanu silisunga. Pachifukwa ichi, zakudya zanu ziyenera kuwapatsa tsiku lililonse.

Mavitamini a B ali ndi ntchito zambiri zofunika ndipo ndizofunikira kuti akhalebe wathanzi.

Mavitamini a B-complex nthawi zambiri amakhala ndi izi:

• B1 (thiamine): Thiamine amatenga gawo lofunikira pama metabolism pothandiza kusintha michere kukhala mphamvu. Zakudya zolemera kwambiri zimaphatikizapo nkhumba, mbewu za mpendadzuwa ndi nyongolosi ya tirigu ().
• B2 (riboflavin): Riboflavin imathandizira kusintha chakudya kukhala mphamvu komanso imakhala ngati antioxidant. Zakudya zapamwamba kwambiri mu riboflavin zimaphatikizapo nyama zanyama, ng'ombe ndi bowa ().
• B3 (mkwatibwi): Niacin amatenga gawo pama siginecha am'manja, kagayidwe kake ndi kupanga kwa DNA ndikukonzanso.Zakudya zimaphatikizapo nkhuku, tuna ndi mphodza ().
• B5 (pantothenic acid): Monga mavitamini ena a B, asidi ya pantothenic imathandizira thupi lanu kupeza mphamvu kuchokera kuchakudya ndipo imakhudzanso kupanga mahomoni ndi cholesterol. Chiwindi, nsomba, yogurt ndi peyala zonse ndizabwino (4).
• B6 (pyridoxine): Pyridoxine imakhudzidwa ndi amino acid metabolism, kupanga maselo ofiira ofiira ndikupanga ma neurotransmitters. Zakudya zomwe zili ndi vitamini wambiri zimaphatikizapo nsawawa, nsomba ndi mbatata (5).
• B7 (biotin): Biotin ndiyofunikira pa kagayidwe kabakiteriya ndi mafuta kagayidwe kake ndikuwongolera mawonekedwe amtundu. Yisiti, mazira, nsomba, tchizi ndi chiwindi ndi zina mwazakudya zabwino kwambiri za biotin ().
• B9 (zolemba): Tsamba limafunikira pakukula kwamaselo, amino acid metabolism, kupanga maselo ofiira ndi oyera komanso magawano oyenera am'magulu. Amatha kupezeka mu zakudya monga masamba obiriwira, chiwindi ndi nyemba kapena zowonjezera monga folic acid ().
• B12 (cobalamin): Mwinanso mavitamini B odziwika bwino kwambiri, B12 ndikofunikira pakugwira ntchito kwamitsempha, kupanga kwa DNA ndikupanga maselo ofiira ofiira. B12 imapezeka mwachilengedwe mwa nyama monga nyama, mazira, nsomba ndi mkaka ().

Ngakhale mavitaminiwa amagawana mawonekedwe, onse ali ndi ntchito zawo ndipo amafunikira mosiyanasiyana.

Zowonjezera zamagulu B nthawi zambiri zimakhala ndi mavitamini B asanu ndi atatu osungunuka bwino omwe amathiridwa mu piritsi limodzi.

Ndani Ayenera Kutenga Vitamini B-Ovuta?

Popeza mavitamini a B amapezeka muzakudya zambiri, ndiye kuti simuli pachiwopsezo chokhala ndi vuto mukangotsatira zakudya zabwino.

Komabe, zochitika zina zimapangitsa kufunika kwa mavitamini a B, ndikupanga zowonjezera zofunikira.

Amayi Oyembekezera kapena Oyamwitsa

Pakati pa mimba, kufunika kwa mavitamini B, makamaka B12 ndi folate, kumakula kuti kuthandizire kukula kwa mwana ().

Amayi omwe ali ndi pakati kapena akuyamwitsa, makamaka omwe amatsata zakudya zamasamba kapena zamasamba, kuwonjezera ndi vitamini B-zovuta ndikofunikira.

Kulephera kwa B12 kapena kulephera kwa amayi apakati kapena oyamwitsa kumatha kubweretsa kuwonongeka kwamitsempha kapena zofooka m'mimba mwa mwana kapena khanda ().

Akuluakulu Achikulire

Mukamakalamba, kuthekera kwanu kuyamwa vitamini B12 kumachepa ndipo chilakolako chanu chimachepa, zomwe zimapangitsa kuti zikhale zovuta kwa anthu ena kupeza B12 yokwanira kudzera pachakudya chokha.

Kukhoza kwa thupi kumasula B12 kuchokera pachakudya kuti athe kuyamwa kumadalira kuchuluka kokwanira kwa asidi m'mimba.

Komabe, akuti 10-30% ya anthu opitilira 50 satulutsa asidi m'mimba wokwanira kuti amwe bwino B12 ().

Kuperewera kwa B12 kumalumikizidwa ndi kuchuluka kwa kukhumudwa komanso kusokonezeka kwamisala kwa okalamba (,).

Kuperewera kwa vitamini B6 ndi folate ndizofala kwa okalamba (,).

Omwe Ali Ndi Matenda Ena

Anthu omwe ali ndi matenda ena, monga matenda a celiac, khansa, matenda a Crohn, uchidakwa, hypothyroidism ndi anorexia, amatengeka kwambiri ndi vuto la kuperewera kwa michere, kuphatikiza mavitamini a B (,,,,).

Kuphatikiza apo, kusintha kwa majini a MTHFR kumatha kukhudza momwe thupi lanu limagwiritsira ntchito folate ndipo kumatha kubweretsa kufooka kwaumboni ndi zina zathanzi ().

Kuphatikiza apo, anthu omwe adachitidwa maopaleshoni ena ochepetsa thupi nawonso amakhala ndi mavitamini B ().

M'mikhalidwe imeneyi, odwala nthawi zambiri amalangizidwa kuti azitha kuwonjezera mavitamini a B kuti athe kukonza kapena kupewa zoperewera.

Zamasamba ndi Vegans

Vitamini B12 amapezeka mwachilengedwe mu nyama monga nyama, mkaka, mazira ndi nsomba.

Zamasamba komanso odyetsa okhwima atha kukhala pachiwopsezo chokhala ndi vuto la B12 ngati sangapeze mavitamini okwanira kudzera muzakudya zolimbitsa kapena zowonjezera ().

Vitamini B-complex tsiku lililonse imatha kuwonetsetsa kuti anthu omwe asankha kutsatira zakudya zomwe zimachotsa zopangidwa ndi ziweto akupeza zokwanira michere yofunika iyi.

Anthu Akumwa Mankhwala Ena

Mankhwala omwe amalembedwa kawirikawiri amatha kubweretsa mavitamini a B.

Mwachitsanzo, ma proton pump inhibitors, omwe ndi mankhwala omwe amachepetsa asidi m'mimba, amatha kuchepetsa kuyamwa kwa B12, pomwe metformin, mankhwala odziwika bwino a shuga, amatha kutsitsa magawo onse a B12 ndi folate (,).

Mapiritsi oletsa kubereka amathanso kuthetsa mavitamini angapo a B, kuphatikiza B6, B12, folate ndi riboflavin ().

Mimba, matenda, maopaleshoni, kusintha kwa majini, mankhwala, zoletsa zakudya komanso zaka zingathe kukhudza momwe thupi lanu limayambira ndikugwiritsa ntchito mavitamini a B.

Ubwino Waumoyo Wotenga Mavitamini Ovuta B

Ngakhale zikhalidwe zina zimapangitsa kuti anthu ena azitha kuwonjezera mavitamini a B, kafukufuku wasonyeza kuti kutenga chowonjezera cha B-complex kungakhale kothandiza ngakhale kwa anthu omwe alibe kusowa kowonjezera kwa michere imeneyi.

Mutha Kuchepetsa Kupsinjika ndi Kukulitsa Mtima

Mavitamini a B-complex amagwiritsidwa ntchito pochepetsa kutopa ndikulimbikitsa kusangalala.

Kafukufuku wina akuwonetsa kuti mavitamini a B-complex amatha kukulimbikitsani ndikukweza magwiridwe antchito anu.

Kafukufuku wamasiku 33 mwa amuna athanzi a 215 adapeza kuti chithandizo chamankhwala omwe ali ndi vuto lalikulu la B-complex ndi mchere chimathandizira kukhala ndi thanzi labwino komanso kupsinjika ndi magwiridwe antchito pamayeso ozindikira ().

Kafukufuku wina wachinyamata adawonetsa kuti kuwonjezera ndi ma multivitamin okhala ndi mavitamini ambiri a B-zovuta masiku 90 adachepetsa kupsinjika ndi kutopa kwamaganizidwe ().

Angachepetse Zizindikiro za Kuda Nkhawa kapena Kukhumudwa

Ngakhale mavitamini a B-complex samachiza matenda amisala, atha kuthandiza kuthana ndi kukhumudwa kapena nkhawa.

Kafukufuku mwa achikulire makumi asanu ndi limodzi omwe ali ndi vuto la kukhumudwa adawonetsa kuti chithandizo chokhala ndi vitamini B-complex masiku 60 chidabweretsa kusintha kwakukulu pakukhumudwa komanso zizindikilo za nkhawa, poyerekeza ndi placebo ().

Mavitamini a B amathanso kuthandizira kuyankha kwamankhwala akaperekedwa limodzi ndi mankhwala ochepetsa nkhawa.

Kafukufuku wina adapeza kuti kuwonjezera odwala omwe ali ndi vitamini wokhala ndi B12, B6 ndi folic acid zidapangitsa kuti pakhale mayankho olimbikitsidwa komanso opitilira muyeso kwa chaka chimodzi, poyerekeza ndi placebo ().

Dziwani kuti kuchuluka kwama magazi a mavitamini a B, kuphatikiza B12, B6 ndi folate, adalumikizidwa ndi chiopsezo chowonjezeka cha kukhumudwa, ndichifukwa chake ndikofunikira kuthana ndi kuperewera kwa michere ngati mukukumana ndi zipsinjo za kukhumudwa (,).

Zowonjezera za B-zovuta zitha kuchepetsa kupsinjika, kuwonjezera magwiridwe antchito ndi kuchepetsa zizindikilo za kukhumudwa ndi nkhawa, ngakhale mwa anthu omwe alibe mavitamini a B.

Mlingo Wovomerezeka

Vitamini B iliyonse imakhala ndi kuchuluka kwa tsiku ndi tsiku komwe kumasiyana malinga ndi jenda, zaka ndi zina monga kutenga mimba.

Kwa amayi ndi abambo, zomwe adalandira tsiku lililonse (RDI) zamavithamini B ndi awa:

Amayi apakati ndi omwe akuyamwitsa amafunikira mavitamini B ochulukirapo, pomwe makanda ndi ana amafunikira zochepa ().

Ngati mulibe mavitamini a B, mungafunikire kuwonjezerapo ndi mlingo waukulu kuti muthetse vutoli.

Pazifukwa izi, ndikofunikira kusankha chowonjezera cha B-complex kutengera zomwe mukufuna pa vitamini B iliyonse.

Lankhulani ndi dokotala wanu za zosowa zanu za michere kutengera msinkhu wanu ndi thanzi lanu.

Zakudya zamavitamini B zimasiyana malinga ndi msinkhu, zofuna michere, jenda komanso thanzi.

Zotsatira zoyipa

Popeza mavitamini a B amatha kusungunuka m'madzi, sizokayikitsa kuti mutha kudya michere yambiri kudzera mu chakudya chokha kapena potenga chowonjezera cha B-complex monga momwe mwalamulira.

Komabe, kumwa mankhwala owonjezera omwe ali ndi mavitamini Ovuta kwambiri komanso osafunikira kumatha kubweretsa zovuta zoyipa.

Kuchuluka kwa mankhwala owonjezera a B3 (niacin) kumatha kubweretsa kusanza, kuchuluka kwa shuga wamagazi, kutsuka khungu komanso kuwonongeka kwa chiwindi ().

Kuphatikiza apo, kuchuluka kwambiri kwa B6 kumatha kuwononga mitsempha, kuwunika pang'ono komanso zotupa pakhungu ().

Chotsatira china cha B-zovuta zowonjezera ndikuti imatha kusintha mkodzo kukhala wachikaso chowala.

Ngakhale mkodzo wosanjikizika ukhoza kukhala wodabwitsa, siowopsa koma kungoti thupi lanu likuchotsa mavitamini owonjezera omwe sangagwiritse ntchito.

Ngati mukufuna kutenga chowonjezera cha B-complex, nthawi zonse musankhe malonda odziwika omwe amadzipereka kuti zinthu zawo ziyesedwe pawokha ndi mabungwe ngati US Pharmacopeial Convention (USP).

Ngakhale kumwa ma B-complex supplements monga akuwuzira ndikotetezeka, kumwa kwambiri B3 kapena B6 kumatha kubweretsa zovuta zoyipa.

Mfundo Yofunika Kwambiri

Amayi apakati, achikulire, ma vegans ndi omwe ali ndi matenda ena atha kupindula atatenga chowonjezera cha B.

Kutenga izi kumathandizanso kuti mukhale ndi malingaliro, magwiridwe antchito komanso zizindikiritso zakukhumudwa.

Zotsatira zoyipa sizokayikitsa ngati mungatsatire mulingo woyenera, womwe umasiyanasiyana kutengera zaka, zofunikira za michere, jenda komanso thanzi.

Ngati simukudziwa ngati kumwa mankhwala owonjezera a B kumakuthandizani kukhala ndi thanzi labwino, lankhulani ndi dokotala kuti akuthandizeni kudziwa ngati mungasankhe bwino.