Nchifukwa chiyani ali ofunikira komanso zakudya zotani?
Mavitamini ambiri a AB amathandiza ma vitamini asanu ndi atatu: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 ( biotin ), B9 (folic acid), ndi B12 (cobalamin). Mwachibadwa mumapezeka nyama, masamba, masamba, nyemba, nandolo, ndi mbewu zonse zokhala ndi mavitamini, B mavitamini ambiri amathandiza thupi lanu kupanga mphamvu kuchokera ku chakudya chimene mumadya ndi kupanga maselo ofiira.
Ubwino wa Mavitamini Okwanira B
B vitamini iliyonse ndiyothandiza kuntchito zina:
B1 (Thiamine)
- Amathandiza thupi kugwiritsa ntchito chakudya kuchokera ku chakudya kuti mupange mphamvu
- Amafunika kuti ukhale ndi thanzi la ubongo, minofu, ndi manjenje
- Zovuta pa kukula, chitukuko, ndi ntchito za maselo m'thupi
B2 (Riboflavin)
- Zimagwira ntchito ndi mavitamini ena B (zimathandiza kusintha B6 kukhala mawonekedwe othandizira ndi zothandizira mu kuyicin)
- Amathandizira kusintha chakudya kukhala mphamvu
- Kufunika kwa kupanga maselo ofiira a magazi ndi kukula
- Amasunga maso, dongosolo lamanjenje, ndi khungu labwino
B3 (Niacin)
- Zothandizira pa kutembenuka kwa chakudya kukhala mphamvu
- Amathandiza mavitamini m'thupi kugwira ntchito bwino mwa kuthandizira thupi kugwiritsa ntchito mavitamini ena B ndikupanga ndi kukonza DNA (zomwe zimapezeka m'ma maselo onse a thupi)
- Chofunika pakupanga mahomoni, monga kugonana ndi mahomoni opanikizika
- Zimathandizira ndi ntchito ya zakudya zamagetsi ndi zamanjenje ndi khungu
B5 (Pantothenic acid)
- Zimathyola mafuta ndi chakudya cha mphamvu
- Amagwira ntchito popanga kugonana ndi mahomoni opanikizika m'mayendedwe a adrenal ndi a neurotransmitters
- Amathandiza thupi kugwiritsa ntchito mavitamini ena, monga riboflavin
- Vitamini B5 amafunikira kupanga maselo ofiira ndi cholesterol
B6 (Pyridoxine)
- Chofunika ndi thupi kuti mugwiritse ntchito ndi kusunga mapuloteni ndi chakudya kuchokera ku chakudya (monga glycogen, mphamvu yosungidwa mu minofu ndi chiwindi)
- Amafunikila kuchitapo kanthu kwa mavitamini oposa 100 m'thupi. Zimathandiza kupanga mapangidwe a hemoglobin (chinthu chokhala ndi maselo ofiira ofiirira omwe amanyamula mpweya kudzera m'magazi) ndi maurotransmitter ndi mahomoni omwe amachititsa kuti azikhala ndi maganizo komanso amayang'anira nthawi ya thupi
- Kukhudzana ndi ntchito yoteteza thupi komanso ubongo ndi ntchito
B7 (Biotin)
- Amathandiza thupi kutembenuza mafuta, chakudya, ndi mapuloteni mu zakudya zomwe mumadya
- Akufunika kupanga mafuta acids
- Amalimbikitsa kukula ndi ubweya wa fupa ndi tsitsi
B9 (Folic acid)
- Amathandiza thupi lanu kupanga maselo ofiira a magazi
- Amafunika kuthandizira maselo kupanga ndi kusunga DNA
- Amachepetsa chiopsezo cha zilema zoberekera mu ubongo ndi msana, monga spina bifida
B12 (Cobalamin)
- Amatithandiza kusunga dongosolo la mitsempha ndi maselo ofiira a thanzi
- Amafunika kupanga mapangidwe ofiira a magazi ndi DNA
- Chofunika kwambiri pa mapuloteni a metabolism
Zizindikiro za Kutaya
- B1 (thiamine): Kutaya thupi, kuchepa kwa nthawi yayitali, kufooka, kutopa, zizindikiro za mtima, kukhumudwa, ndi beriberi.
- B2 (riboflavin): Matenda a khungu, kutupa pakamwa ndi mmero, kupyoza pamakona, pakhungu, kupotoka, milomo, kupweteka tsitsi, kupweteka kwa pakhosi.
- B3 (niacin): Matenda a m'mimba, zilonda zakutchire, kutopa, khungu lamoto, kusokonezeka kovuta, kupweteka, kusanza, pellagra
- B5: Mapiri okuwotcha, kupsinjika, kutopa, kusowa tulo, kukhumudwa, kupweteka kwa m'mimba, matenda opatsirana apamwamba, kusanza
- B5 (pantothenic acid): Kusokonezeka maganizo, kuvutika maganizo, kukhumudwa, kufooketsa minofu, mantha, kulephera kukumbukira.
- B7 (biotin): Tsitsi lopukuta kapena kutayika, khungu limathamanga pamaso, pamphuno, pakamwa, kapena pamagulu ena. maso owuma, misomali yopweteka, ndi ululu wopweteka.
- B9 (kutengera): Kutsekula m'mimba, kukumbukira, gingivitis, kusowa kwa njala, kupuma pang'ono, kukhumudwa, kutulidwa kwa lilime, gingivitis, ndi kukula kosauka.
- B12 (cobalamin): Kutopa, kufooka, kudzimbidwa, kusowa kwa kudya, kulemera kwa thupi, mtundu wamagazi wamadzi wotchedwa megaloblastic anemia, kusowa ndi kupukuta m'mapazi ndi zala, ndi kuwonongeka kwa mitsempha.
Zakudya Zowonjezera Mavitamini A B
Kuti muwonjezere kudya kwa ma vitamini B, yang'anani zakudya zotsatirazi:
- B1 (thiamine): Anapangidwanso zakudya zam'mawa, zowonjezera ndi zakudya zonse za tirigu (mkate, chakudya cham'mawa, mpunga, ufa, ufa), nyongolosi ya tirigu, nkhumba, nkhanu, nyemba zakuda, nyemba, ndi tuna.
- B2 (riboflavin): Mkaka ndi mkaka, kumanga chakudya cham'mawa, chiwindi cha ng'ombe, maula, portobello bowa, amondi, ndi nkhuku.
- B3 (niacin): Mazira, nsomba, mkate wolimba ndi tirigu, mkaka, mkaka ndi mkaka, nkhuku, ng'ombe, nkhuku, mwanawankhosa, nyama, nyama.
- B5 (pantothenic acid): Nyama, avocado, broccoli, kale, mazira, mkaka, bowa, mbewu zam'mimba, nyama, nkhuku, mbatata, nyemba.
- B6 (pyridoxine): Nkhuku, chiwindi cha ng'ombe, nsomba, saumoni, chifuwa cha nkhuku, chimanga cham'mimba, mbatata, Turkey, zipatso (kupatula citrus), ndi ng'ombe.
- B7 (biotin): Chiwindi cha nkhumba, dzira yolk, nyongolosi ya tirigu, nkhumba, ng'ombe, mbewu za mpendadzuwa, mbatata, amondi, zakudya zonse za tirigu, sardine, sipinachi, ndi broccoli.
- B9 (masewera): Sipinachi, chiwindi cha ng'ombe, broccoli, ziphuphu, nyemba ndi nyemba, katsitsumzukwa, madzi a lalanje, mtedza, avocado, masamba obiriwira, tirigu wolimba, ndi saumoni.
- B12 (cobalamin): Amapezeka makamaka ku zinyama, monga chiwindi cha nyama (ndi nyama zina), kumeza, ndi nkhumba zina, ng'ombe, nkhuku, nsomba, mazira, mkaka ndi zina za mkaka, ndi zina zotere.
Amagwiritsa ntchito mavitamini ozungulira B
Chifukwa chothandizira kuti chakudya chikhale mafuta, otsutsa amanena kuti mavitamini ambiri a B akhoza kuthandizira pazinthu zosiyanasiyana, kuphatikizapo nkhawa, kupweteka, matenda a mtima, ndi matenda omwe amachititsa kuti thupi likhale lopweteka.
Kuonjezera apo, anthu ena amatenga mavitamini B kuti athe kuwonjezera mphamvu, kuchepetsa mtima, kukumbukira kukumbukira, kuwonjezera khungu ndi tsitsi labwino, komanso kulimbikitsa chitetezo cha mthupi.
Ngakhale anthu ambiri omwe amadya zakudya zosiyanasiyana amadya mavitamini a B okwanira, anthu ena ali pangozi yowonjezereka, makamaka omwe ali ndi zaka zoposa 50, amamwa mankhwala osokoneza bongo, kapena ali ndi matenda enaake, matenda a Crohn, gastritis, kapena matenda ena osokoneza.
Ngati mwakhala mukudwala opaleshoni, muzimwa mowa nthawi zonse, kapena mutenge zakudya zamasamba kapena zamasamba, mukhoza kukhala osowa kwambiri.
Azimayi oyembekezera ndi oyamwitsa amafunikira mavitamini ambiri B6, B12, ndi folic acid.
Zotsatira Zowonongeka Zotheka
Ngakhale zovuta zambiri zowonjezera B zimakhala zosasunthika m'madzi ndipo sizikhalabe m'thupi kwa nthawi yayitali, zazikulu za mavitamini mu mawonekedwe owonjezera zingayambitse zotsatira zina:
B3 (niacin): Khungu limathamanga kapena kupweteka, shuga yapamwamba ya magazi, komanso chiwindi cha chiwindi.
B6 (pyridoxine): Kuwonongeka kwa mitsempha, zilonda za khungu, kupweteka kwa impso, komanso kuopsa kwa matenda a mtima, kupweteka komanso kufa kwa anthu omwe ali ndi shuga komanso matenda opatsirana. Kafukufuku waposachedwapa apeza kuti mavitamini B6 amadziwika kwambiri ndi chiwopsezo chokwanira cha chiuno komanso chiwopsezo cha khansa ya m'mapapo (pamene imatengedwa ndi vitamini B12).
B9 (folic acid): Kuwonongeka kwa impso, kuwonjezereka kwa insulini kukana ana, kuchepetsa maselo achilengedwe ku maselo okalamba, ndipo akhoza kukhala ndi chiopsezo chowonjezeka cha khansa zina. Zingathe kusokoneza chiwerengero cha kuchepa kwa vitamini B12.
B12 (cobalamin): Acne ndi rosacea mwa anthu ena. Vitamini B12 yapezeka kuti ikufulumizitse kuchepa kwa ntchito ya impso ndikuwonjezera chiopsezo cha zochitika za mtima kwa anthu omwe ali ndi vuto la impso. Mlingo waukulu wa vitamini B12 wotengedwa ndi folic acid umakhala ndi chiopsezo chachikulu cha khansa ndi kufa.
Pali mlingo wokwanira wovomerezeka tsiku lililonse (UL) wa B vitamini iliyonse, yomwe ili pamwamba pa zomwe anthu ambiri amafunikira. Kupeza zambiri kuposa UL kumawonjezera mwayi wanu wa zotsatirapo.
Mawu Ochokera
Kuti akhale ndi thanzi labwino, anthu ambiri amatha kupeza zomwe amafunikira podya zakudya zosiyanasiyana, zomwe zimadya zakudya zokoma zokhala ndi mavitamini a B, masamba, masamba, nyemba, mapuloteni komanso mazira. Palibe umboni wovomerezeka wothandizira kumwa mavitamini a B ochulukirapo ngati simukusowa.
Ngati simukupeza vitamini B yambiri, kudya vitamin B kungakhale kopindulitsa kwa anthu ena. Kulephera kwa mavitamini a B kungayambitse zizindikiro zingapo, kuphatikizapo kutopa, kuchepa kwa magazi, kusowa kwa njala, kupweteka, kupweteka m'mimba, kupweteka kwa minofu, kutaya tsitsi, ndi kadamsana.
Khalani otsimikiza kuti mufunsane ndi wothandizira zaumoyo wanu kuti apeze ngati B zoonjezerapo zowonjezerako ziri zoyenera kwa inu (ndipo ngati ziri choncho, ndalama zokwanira zikulingalira kuchuluka kwa ndalama za tsiku ndi tsiku zomwe mukupeza kuchokera ku chakudya ndi zowonjezereka).
Zotsatira:
> Afriyie-Gyawu E, Ifebi E, Ampofo-Yeboah A, Kyte B, Shrestha S, Zhang J. Serum ndi anthu omwe akudwala matenda a shuga. Zakudya zabwino. 2016 Apr; 32 (4): 468-73.
> Kim SJ, Zuchniak A, Sohn KJ, et al. Plasma folate, vitamini B-6, ndi vitamini B-12 ndi ngozi ya khansa ya m'mawere mu BRCA1- ndi BRCA2-zotengera kusintha: phunziro loyembekezera. Am J Clin Nutr. 2016 Sep; 104 (3): 671-7.
> Tio M, Andrici J, Cox MR, Eslick GD. Kugwiritsa ntchito mankhwala komanso kansera ya kansa ya prostate. Khansa ya Prostate Prostatic Dis. 2014 Sep; 17 (3): 213-9.
> Wang R, Zheng Y, Huang JY, Zhang AQ, Zhou YH, Wang JN. Zomwe zimayambitsa kudya, ma serum folate, ndi ngozi ya khansa ya prostate: meta-kufufuza maphunziro opindulitsa. BMC Zaumoyo Zamagulu. 2014 Dec 29; 14: 1326.
> Zolinga: Zomwe zili pa tsambali zimapangidwira cholinga cha maphunziro okha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.