Chifukwa Chiyani Vitamini B Complex Yofunika, Ndipo Ndikuyipeza Kuti?

Zamkati

• Phindu lake ndi chiyani?
• Mwa akazi
• Mwa amuna
• Kodi mukufuna vitamini B zovuta zingati?
• Mungadziwe bwanji ngati muli ndi vuto?
• Kodi kusowa ndalama kumatha kuwonjezera chiopsezo cha zinthu zina?
• Ndi zakudya ziti zomwe zimapezeka?
• Kodi zowonjezera zowonjezera ndizofunikira?
• Kodi chimachitika ndi chiyani mukakhala ndi mavitamini B ochulukirapo?
• Lankhulani ndi dokotala wanu za zowonjezera

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

Kodi vitamini B complex ndi chiyani?

Vitamini B complex amapangidwa ndi mavitamini B asanu ndi atatu:

• B-1 (thiamine)
• B-2 (nthambo)
• B-3 (mkwatibwi)
• B-5 (pantothenic acid)
• B-6 (pyridoxine)
• B-7 (biotin)
• B-9 (folic acid)
• B-12 (cobalamin)

Mavitamini ofunikirawa amathandizira kuti thupi lizigwira ntchito bwino. Pemphani kuti mudziwe zambiri za momwe michereyi imakupindulitsirani, kuchuluka kwa zomwe mukufuna, ngati muyenera kumwa zowonjezera, ndi zina zambiri.

Phindu lake ndi chiyani?

Mavitamini a B amatenga gawo lofunikira pokhala ndi thanzi labwino. Monga momwe thupi limakhalira ndi thanzi labwino, mavitamini a B amakhudza mphamvu yanu, magwiridwe antchito aubongo, komanso kagayidwe kake ka maselo.

Vitamini B zovuta zimathandiza kupewa matenda ndikuthandizira kuthandizira kapena kulimbikitsa:

• thanzi lamaselo
• kukula kwa maselo ofiira
• mphamvu zamagetsi
• maso abwino
• ntchito yathanzi laubongo
• chimbudzi chabwino
• chilakolako chabwino
• ntchito yoyenera ya mitsempha
• mahomoni komanso kupanga mafuta m'thupi
• thanzi la mtima
• kamvekedwe kanyama

Mwa akazi

Mavitamini a B ndiofunikira makamaka kwa amayi omwe ali ndi pakati komanso akuyamwitsa. Mavitaminiwa amathandizira kukula kwa ubongo wa mwana komanso amachepetsa chiopsezo cha kubadwa.

Ndipo kwa amayi oyembekezera, mavitamini a B amalimbikitsa mphamvu, amachepetsa nseru, komanso amachepetsa chiopsezo chotenga preeclampsia.

Mwa amuna

Mavitamini a B amaganiza kuti amachulukitsa milingo ya testosterone mwa amuna, yomwe imachepa mwachilengedwe ndi msinkhu. Angathandizenso amuna kumanga minofu ndikuwonjezera mphamvu. Komabe, maphunziro aumunthu omwe akutsimikizira izi akuti akusowa.

Kodi mukufuna vitamini B zovuta zingati?

Kuchuluka kwa tsiku lililonse kwama vitamini B kumasiyana.

Kwa amayi, zomwe amalimbikitsidwa kudya tsiku lililonse ndi:

• B-1: Mamiligalamu 1.1 (mg)
• B-2: 1.1 mg
• B-3: 14 mg
• B-5: 5 mg (RDA sinakhazikitsidwe)
• B-6: 1.3 mg
• biotin: Ma micrograms 30 (mcg) (RDA sanakhazikitsidwe)
• kupatsidwa folic acid: 400 magalamu
• B-12: 2.4 mcg

Kwa amuna, zomwe amalimbikitsa tsiku lililonse ndi:

• B-1: 1.2 mg
• B-2: 1.3 mg
• B-3: 16 mg
• B-5: 5 mg (RDA sinakhazikitsidwe)
• B-6: 1.3 mg
• biotin: 30 mcg (RDA sinakhazikitsidwe)
• kupatsidwa folic acid: 400 magalamu
• B-12: 2.4 mcg

ndipo amayi omwe ali ndi pakati amafuna mavitamini B ochuluka. Dokotala wanu akhoza kukupatsirani chidziwitso cha mlingo wogwirizana ndi zosowa zanu.

Mavuto ena azaumoyo atha kulepheretsa thupi lanu kuti lisamamwe vitamini B. Muyeneranso kukambirana ndi dokotala wanu za kuchuluka kwa vitamini B ngati muli:

• matenda a celiac
• HIV
• Matenda a Crohn
• kudalira mowa
• mikhalidwe ya impso
• nyamakazi
• anam`peza matenda am`matumbo
• matenda opatsirana

Mungadziwe bwanji ngati muli ndi vuto?

Anthu ambiri amapeza mavitamini B okwanira pakudya chakudya choyenera. Komabe, ndizotheka kukhala osowa.

Zizindikiro zotsatirazi zitha kukhala chizindikiro choti simukupeza mavitamini B okwanira:

• zotupa pakhungu
• ming'alu kuzungulira pakamwa
• khungu lakuthwa pamilomo
• Lilime lotupa
• kutopa
• kufooka
• kuchepa kwa magazi m'thupi
• chisokonezo
• kupsa mtima kapena kukhumudwa
• nseru
• kukokana m'mimba
• kutsegula m'mimba
• kudzimbidwa
• dzanzi kapena kumva kulira pamapazi ndi manja

Ngati mukukumana ndi chimodzi mwazizindikirozi ndipo simukudziwa chifukwa chake, pangani nthawi yokumana ndi dokotala wanu.

Ngakhale ndizotheka kuti mukukumana ndi vuto la vitamini B, izi zimapezekanso pazovuta zina zambiri. Dokotala wanu akhoza kukupatsani matenda ndikukulangizani pazotsatira zilizonse.

Kodi kusowa ndalama kumatha kuwonjezera chiopsezo cha zinthu zina?

Ngati mulibe mavitamini a B mutha kukhala ndi zizindikilo zingapo kutengera mavitamini B omwe mukusowa.

Ngati simukuchiritsidwa, kusowa kwanu kumatha kuwonjezera chiopsezo chanu chokhala ndi:

• kuchepa kwa magazi m'thupi
• zovuta zam'mimba
• mikhalidwe ya khungu
• matenda
• zotumphukira za m'mitsempha

Kulephera kwa Vitamini B-12, makamaka, kumatha kukulitsa chiopsezo cha matenda amitsempha yamagazi. Ofufuzawa akuwunikiranso gawo lake mu hyperhomocysteinemia ndi atherosclerosis.

Ana obadwa kwa azimayi omwe anali osowa folic acid panthawi yapakati amakhala ndi vuto lobadwa nalo.

Ndi zakudya ziti zomwe zimapezeka?

Zakudya zambiri zimakhala ndi mavitamini a B, zomwe zimapangitsa kuti zikhale zosavuta kupeza zokwanira kuchokera pazakudya zanu. Ndibwino kuti mutenge mavitamini anu a B kuchokera kuzakudya zosiyanasiyana. Izi zimathandizira kuti muwonetsetse mtundu uliwonse.

Mutha kupeza vitamini B mu:

• mkaka
• tchizi
• mazira
• chiwindi ndi impso
• nyama, monga nkhuku ndi nyama yofiira
• nsomba, monga tuna, mackerel, ndi nsomba
• nkhono, monga oyster ndi ziphuphu
• masamba obiriwira obiriwira, monga sipinachi ndi kale
• ndiwo zamasamba, monga beets, mapeyala, ndi mbatata
• mbewu zonse ndi chimanga
• nyemba, monga nyemba za impso, nyemba zakuda, ndi nandolo
• mtedza ndi mbewu
• zipatso, monga zipatso, zipatso, ndi chivwende
• mankhwala a soya, monga mkaka wa soya ndi tempeh
• ziphuphu zakuda
• nyongolosi ya tirigu
• yisiti ndi yisiti yathanzi

Ngati dokotala wakupemphani kuti muwonjezere kudya kwa vitamini B, onani mndandanda wazakudya izi:

• zakudya zokhala ndi vitamini B-6
• zakudya zokhala ndi biotin
• zakudya zokhala ndi vitamini B-12
• zakudya zodyera nyama zomwe zili ndi vitamini B-12 wambiri

Kodi zowonjezera zowonjezera ndizofunikira?

Anthu ambiri amapeza mavitamini a B okwanira kudzera pachakudya chawo. Zakudya zanu ndiyonso njira yabwino kwambiri kuti thupi lanu lipezere mavitaminiwa.

Simuyenera kutenga chowonjezera pokhapokha dokotala atatsimikizira kuti mulibe vitamini B weniweni. Adzakuwuzani ngati mungatenge chowonjezera cha B kapena kuwonjezera mavitamini B ovuta pazomwe mumachita.

Mutha kukhala osowa zowonjezera ngati:

• ali ndi zaka 50 kapena kupitirira
• ali ndi pakati
• ali ndi matenda ena okhalitsa
• idyani zakudya zamasamba
• idyani zakudya zamasamba

Zowonjezera zimapezeka pakauntala ku pharmacy kwanuko kapena malo ogulitsa zakudya.

Zowonjezera siziyendetsedwa ndi U.S. Food and Drug Administration, chifukwa chake muyenera kugula kuchokera ku mtundu wodalirika, wodziwika. Izi zimathandiza kuti muwonetsetse kuti mukugwiritsa ntchito mankhwala apamwamba popanda zowonjezera zilizonse zokayikitsa. Dokotala wanu akhoza kulangiza mtundu winawake woti muganizire.

Muyenera kuwerenga zolemba zonse mosamala ndikutsatira malangizo aliwonse opangidwa ndi wopanga. Ngati muli ndi mafunso okhudza mlingo, lankhulani ndi dokotala wanu.

Kodi chimachitika ndi chiyani mukakhala ndi mavitamini B ochulukirapo?

Simungathe kupeza mavitamini B ochulukirapo kuchokera pazakudya zanu. Izi ndichifukwa choti mavitamini B ovuta amasungunuka ndi madzi. Izi zikutanthauza kuti sizisungidwa m'thupi lanu koma zimatuluka mumkodzo wanu tsiku lililonse.

Mwinanso simungakhale ndi vitamini B wochuluka ngati mutenga chowonjezera chilichonse monga mwalamulidwa.

Izi zati, kumwa mopitirira muyeso ndi kotheka - makamaka ngati mukumwa mankhwala owonjezera osalandira chidziwitso chazovuta kuchokera kwa dokotala.

Zizindikiro za kuchuluka kwa vitamini B zovuta ndi monga:

• ludzu lokwanira
• mikhalidwe ya khungu
• kusawona bwino
• kukokana m'mimba
• nseru
• kusanza
• kuchuluka kukodza
• kutsegula m'mimba
• kutsuka khungu

Funsani chithandizo chamankhwala mwachangu ngati mukuganiza kuti mukukumana ndi zizindikilo za vitamini B zovuta.

Muyeneranso kukaonana ndi dokotala wanu ngati mwakhala mukumwa mankhwala owonjezera popanda kupeza kuti muli ndi vuto. Kutenga mavitamini B ochulukirapo nthawi yayitali kumatha kuwononga mitsempha. Izi zitha kupangitsa kuti muchepetse kayendedwe ka thupi lanu.

Lankhulani ndi dokotala wanu za zowonjezera

Nthawi zonse lankhulani ndi dokotala musanawonjezere zowonjezera zilizonse pazomwe mumachita.

Mutha kukambirana zaumoyo wanu womwe mukufuna komanso chifukwa chomwe mukuganiza kuti kuwonjezera ndikofunikira. Dokotala wanu akhoza kukuthandizani kudziwa ngati iyi ndiyo njira yabwino kwambiri yothandizira ndikukulangizani pazotsatira zilizonse.

Zowonjezera zina zimatha kulumikizana ndi zovuta zina ndi mankhwala, chifukwa chake ndikofunikira kuti dokotala adziwe zambiri.

Muyeneranso kukaonana ndi dokotala ngati mukuganiza kuti mwina mulibe mavitamini a B. Amatha kuthandizira kudziwa zomwe zimayambitsa matenda anu ndipo, ngati zingafunike, amalangiza njira zowonjezera mavitamini B anu.