Zvakakosha Zvakadii Vitamin B Mukubata?

Zvemukati

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

Kutora mavitamini uine nhumbu

Kuchengetedza chikafu chakanyatsonaka ndechimwe chezvinhu zvakanakisa zvaunogona kuitira muviri wako. Izvi zvinonyanya kuitika kana iwe uri nepamuviri. Chikafu chakapfuma mumavitamini B masere (anozivikanwa seB akaomarara) anoita basa rakakosha mukutsigira nhumbu ine hutano.

Mary L. Rosser, MD, PhD, achienda kunachiremba kuDhipatimendi reOstetrics uye Gynecology neWomen's Health kuMontefiore Medical Center, Bronx, New York, anotsanangura kuti, “zvinoita kuti muviri wako urambe wakasimba apo mwana wako ari kukura. Vanoshandura chikafu kuita simba, zvichikupa izvo zvinoda kukudzwa panguva yekuzvitakura. ” Aya masimba esimba anosimudza achabatsira kana iwe uchinzwa kuneta panguva yako yekutanga neyechitatu trimesters.

Imwe yevhithamini B yakanyorwa pazasi izere nezvakanakira iwe nemwana wako ari kukura.

Vitamini B-1: Thiamine

Vitamin B-1 (thiamine) inotamba chikamu chakakura mukukura kwehuropi hwemwana wako. Vakadzi vane nhumbu vanoda anenge 1,4 mamirigiramu e vitamini B-1 zuva nezuva. Natural masosi evitamini B-1 anowanikwa mu:

• pastas yezviyo
• mbiriso
• nyama yenguruve
• mupunga wakasvibira

Vhitamini B-2: Riboflavin

Kufanana nemavhitamini ese eB, B-2 (riboflavin) inogadziriswa nemvura. Izvi zvinoreva kuti muviri wako hausi kuzvichengeta. Iwe unofanirwa kuzvitsiva kuburikidza nedhayeti yako kana prenatal mavitamini.

Riboflavin anochengeta maziso ako akagwinya uye ganda rako rinotaridzika kupenya uye kuzorodzwa. Vakadzi vane pamuviri vanofanira kutora 1.4 mg ye riboflavin zuva nezuva. Vakadzi vasina nhumbu vanoda 1.1 mg zuva nezuva. Idzo zvinotevera chikafu chakazadzwa ne riboflavin:

• huku
• Teki
• hove
• zvigadzirwa zvemukaka
• miriwo miriwo
• mazai

Vitamini B-3: Niacin

Vitamini B-3 (niacin) inoshanda nesimba kuti igadzirise kugaya kwako uye muviri wemetabolism. Vanachiremba vanokurudzira kuti vakadzi vane nhumbu vatore 18 mg zuva nezuva. Chingwa chinonaka chemasikati chakagadzirwa nechingwa chezviyo chakazara uye mutsva saluna tuna inogona kuve sosi yakanaka kwazvo yeNiacin.

Vitamini B-5: Pantothenic acid

Vitamin B-5 (pantothenic acid) inobatsira kugadzira mahormone uye kurerutsa makumbo makumbo. Vakadzi vane nhumbu vanoda inosvika 6 mg ye pantothenic acid zuva nezuva. Kudya kwemangwanani kunosanganisira huwandu hwakanaka hweB-5 hunogona kupwanywa mazai emazai, kana mbiya yezviyo zvakakwana.

Tevera nevhitamini B-5-yakafuma masikati emucheka mutsvuku unomhanyisa-fry ne broccoli uye nzungu dzemakwenzi. Masikati tudyo twepepanut butter-makeke akazadzwa uye girazi remukaka zvinogona kupedzisa zvaunoda zvezuva nezuva

Vhitamini B-6: Pyridoxine

Vitamin B-6 (pyridoxine) inotora chikamu mukukura kwehuropi hwemwana wako uye nekukura kwenzvimbo. Izvo zvakare zvakakosha pakugadzira norepinephrine uye serotonin. Aya ndiwo maurotransmitter maviri akakosha (mameseji enhumwa). Pyridoxine inogona kubatsira kudzikisira nhumbu zviratidzo zvekusvotwa uye kurutsa.

"Isu tinowanzo kurudzira vhitamini B-6 yekuzorora kwekusvotwa mukutanga kwepamuviri," anotsanangura Amelia Grace Henning, CNM paMassachusetts General Hospital muBoston, Massachusetts. "Kazhinji, pakati pe25 kusvika 50 mg kusvika katatu pazuva." Asi, vanachiremba vanopa zano kuti vakadzi vane nhumbu havafanirwe kupfuura muyero wezuva nezuva wakakurudzirwa.

Zvimwe zvakasikwa mavitamini B-6 anosanganisira:

• zviyo zvese-zviyo
• mabhanana
• nzungu
• bhinzi

Vhitamini B-7: Biotin

IU.S. Food and Nutrition Board yeNational Academy yeScience's Institute of Medicine inokurudzira kudya zuva nezuva kwe30 mcg yevhitamini B-7 (biotin) panguva yekuzvitakura (35 mcg yevakadzi vanoyamwisa). Kubata pamuviri kunogona kukonzera kushomeka kwebiotin. Saka, ita shuwa kuti uri kuwana zvakakwana. Vitamin B-7-zvakapfuma zvekudya zvinosanganisira:

• chiropa
• mazai emazai
• Swiss chard
• mukaka
• mbiriso

Vitamini B-9: Folic acid

Vitamini B-9 (folic acid) inogona kuve yakanyanya kukosha B vhitamini kutora panguva yekuzvitakura. Iyo Kurume yeDimes inokurudzira kuti vakadzi vezera rekubereka vatore 400 mcg yevhitamini B-9 zuva nezuva pamberi uye mushure mekubata.

Yako folic acid inoda ichawedzera kana iwe ukava nepamuviri. Vitamin B-9 inogona kubatsira kudzikisa njodzi yemwana wako yekukudziridza hurema hwekuzvara, kusanganisira spina bifida uye zvimwe zvinyama zveturu. Vitamin B zvakare yakakosha kugadzira masero matsvuku eropa.

Kutora vhitamini yepamuviri zuva nezuva neinenge mazana matanhatu emicg ye folic acid, uye kudya chikafu chine folate, zvichave nechokwadi chekuti iwe uwane chiyero chakaringana. Zvitubu zve folic acid zvinosanganisira:

• maranjisi
• mazambiringa
• girini, mashizha emashizha senge sipinashi
• broccoli
• asparagasi
• nzungu
• nyemba
• chingwa uye zviyo

Vitamini B-12: Cobalamin

B-12 (cobalamin) inobatsira kuchengetedza huta hwako. Zvinyorwa zvevhitamini B-12 zvinosanganisira:

• mukaka
• huku
• hove

Iyo yakakurudzirwa huwandu hwecobalamin panguva yepamuviri ingangoita 2.6 mcg pazuva.

Asi, vanachiremba vanotendawo vhitamini B-12 yekuwedzera pamwe ne folic acid (inowanikwa mumavhitamini epamuviri) inobatsira kudzivirira kuremara kwekuzvarwa kwakadai sepina bifida uye hurema hunokanganisa musana uye wepakati tsinga system.

Kutora

Kugara uchiwedzera vhitamini B yakaoma kupfuura izvo zvinosanganisirwa nemavhitamini epamuviri kazhinji hazvikurudzirwe, anodaro Henning. "Kunyange pangave nekumwe kutsvagurudzwa munzvimbo ino, data parizvino harina kutsigira shanduko mukuwedzera maitiro."

Tora matanho akareruka kuti udye chikafu chakaringana chakazara nemusanganiswa weaya mavitamini B kuti uchengete iwe nemwana wako musimbe uye mune hutano.