B-Complex Mavhitamini: Bhenefiti, Side Mhedzisiro uye Dosage

Zvemukati

• Chii chinonzi B-Complex Vitamin?
• Ndiani Anofanirwa kutora B-Complex Vitamin?
• Vakadzi vane nhumbu kana vanoyamwisa
• Vakuru Vakuru
• Avo Vane Mamwe Mamiriro Ekurapa
• Vezvirimwa uye Vegans
• Vanhu Vanotora Mamwe Mishonga
• Hutano Makomborero Ekutora B-Akaomarara Mavhitamini
• Dai Kuderedza Kushushikana uye Kuwedzera Maitiro
• Unogona Kuderedza Zviratidzo zvekufunganya kana Kushungurudzika
• Yakakurudzirwa Dosage
• Mhedzisiro Inogona Kuitika
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

B mavitamini iboka rezvinhu zvinovaka muviri zvinotamba mabasa akakosha mumuviri wako.

Vanhu vazhinji vanowana huwandu hwakakurudzirwa hweaya mavitamini kuburikidza nekudya chete sezvo vachiwanikwa mune dzakasiyana siyana chikafu.

Zvisinei, zvinhu zvakaita sezera, nhumbu, sarudzo dzekudya, mamiriro ekurapa, genetics, mushonga uye kushandisa doro zvinowedzera kudiwa kwemuviri kwemavitamini B.

Mune aya mamiriro, kuwedzera neB mavitamini kunogona kudikanwa.

Zvekudya zvinovaka muviri zvine ese mavitamini B masere anonzi B-akaoma mavhitamini.

Heano mabhenefiti ehutano eB-akaomesesa mavitamini pamwe nemazano ezveyero uye zvinogona mhedzisiro.

Chii chinonzi B-Complex Vitamin?

B-yakaoma zvinowedzera zvinowanzo kurongedza ese masere B mavitamini mupiritsi rimwe.

B mavitamini ane soluble yemvura, zvinoreva kuti muviri wako hauachengete. Nechikonzero ichi, chikafu chako chinofanira kuvapa zuva rega rega.

B mavitamini ane akawanda mabasa akakosha uye akakosha mukuchengetedza hutano hwakanaka.

B-yakaoma mavitamini anowanzove anotevera:

• B1 (thiamine): Thiamine inoita basa rakakosha mumetabolism nekubatsira kushandura zvinovaka muviri kuita simba. Zvikafu zvakapfuma zvinosanganisira nyama yenguruve, mbeu yezuva uye chirwere chegorosi ().
• B2 (riboflavin): Riboflavin inobatsira kushandura chikafu kuita simba uye zvakare inoshanda se antioxidant. Chikafu chakakwirira mu riboflavin chinosanganisira nyama yenyama, nyama yemombe uye howa ().
• B3 (mutsipa): Niacin inotora chikamu mukuratidzira kwemaseru, metabolism uye kugadzirwa kweDNA uye kugadzirisa.Zvekudya zvinyorwa zvinosanganisira huku, tuna uye nyemba ().
• B5 (pantothenic acid): Kufanana nemamwe mavitamini B, pantothenic acid inobatsira muviri wako kuwana simba kubva muchikafu uye inobatanidzwawo mukugadzirwa kwehomoni uye cholesterol. Chiropa, hove, yogati uye avocado zvese zviwanikwa zvakanaka (4).
• B6 (pyridoxine): Pyridoxine inobatanidzwa muamino acid metabolism, kugadzirwa kwemasero matsvuku eropa uye kugadzirwa kwemaurotransmitter. Zvekudya zvakanyanya muvhitamini iyi zvinosanganisira nhokwe, salmoni uye mbatatisi (5).
• B7 (biotin): Biotin yakakosha kune makabhohaidhiretsi uye mafuta metabolism uye inogadzirisa kutaura kwegene. Mbiriso, mazai, saumoni, chizi uye chiropa zviri pakati pezvakanyanya kunaka manyuchi kubva ku biotin ().
• B9 (folate): Folate inodiwa pakukura kwesero, amino acid metabolism, kuumbwa kwematsvuku uye machena masero eropa uye akakodzera maseru kupatsanurwa. Inogona kuwanikwa muzvikafu zvakaita semashizha mashizha, chiropa uye bhinzi kana mune zvinowedzera se folic acid ().
• B12 (cobalamin): Zvichida chinonyanya kuzivikanwa pane ese mavitamini e B, B12 yakakosha mukushanda kwetsinga, kugadzirwa kweDNA uye kukura kwesero reropa. B12 inowanikwa zvakasikwa mumhuka senge nyama, mazai, hove uye mukaka ().

Kunyangwe aya mavitamini achigovana mamwe maitiro, ese ane mabasa akasarudzika uye anodikanwa muhuwandu hwakasiyana.

B-yakaoma zvinowedzera zvinowanzo kuve neese masere B mavitamini ari nyore akarongedzwa mupiritsi rimwe.

Ndiani Anofanirwa kutora B-Complex Vitamin?

Sezvo mavitamini B anowanikwa mune zvakawanda zvekudya, iwe ungangove usiri panjodzi yekukudziridza kushomeka sekureba sekunge iwe uchitevera zvakaringana kudya.

Nekudaro, mamwe mamiriro ezvinhu anowedzera kudiwa kweB mavitamini, zvichigadzira zvinowedzera zvinodiwa.

Vakadzi vane nhumbu kana vanoyamwisa

Munguva yepamuviri, kudiwa kweB mavitamini, kunyanya B12 uye folate, inokura kutsigira fetal kukura ().

Mune vakadzi vane nhumbu kana kuyamwisa, kunyanya avo vanotevera zvinodyiwa zvevheji kana vegan, kuwedzera ne B-yakaoma vhitamini kwakakosha.

B12 kana kushomeka kwefolate mune vakadzi vane nhumbu kana kuyamwisa kunogona kutungamira mukukuvara kwakakomba kwetsinga kana kuremara kwekuberekwa mumwana kana mucheche ().

Vakuru Vakuru

Sezvo iwe paunenge uchikwegura, kugona kwako kutora vhitamini B12 kunodzikira uye chishuwo chako chinodzikira, zvichiita kuti zviome kune vamwe vanhu kuwana B12 yakakwana kuburikidza nekudya chete.

Iko kugona kwemuviri kuburitsa B12 kubva kuchikafu kuitira kuti ikwanise kunyudzwa kunoenderana neyakaenzana huwandu hwedumbu asidi.

Nekudaro, zvinofungidzirwa kuti 10-30% yevanhu vanopfuura makumi mashanu haigadzire zvakakwana mudumbu asidhi kunyatsotora B12 ().

Kushayikwa muB12 kwakabatanidzwa nekuwedzera kwemitengo yekushungurudzika uye kusagadzikana kwemood muvanhu vakura (,).

Kushaikwa kwevhitamini B6 uye folate zvakajairika muvanhu vakura (,).

Avo Vane Mamwe Mamiriro Ekurapa

Vanhu vane mamwe marapirwo, senge chirwere checliac, gomarara, chirwere cheCrohn, kudhakwa, hypothyroidism uye anorexia, vari panjodzi yekukudziridza kushomeka kwehutano, kusanganisira B mavitamini (,,,,).

Pamusoro pezvo, iyo MTHFR genetic mutation inogona kukanganisa mashandisiro anoita muviri wako folate uye inogona kutungamira mukushomeka kwemanyepo uye nezvimwe zvehutano nyaya ().

Uyezve, vanhu vakavhiyiwa uremu-kurasikirwa zvakare vane mikana yekushayikwa nemavitamini B ().

Mune aya mamiriro, varwere vanowanzo kurairwa kuti vawedzere ne-B-yakaoma vhitamini kugadzirisa kana kudzivirira kushomeka.

Vezvirimwa uye Vegans

Vitamin B12 inowanzo kuwanikwa mune zvigadzirwa zvemhuka senyama, mukaka, mazai uye hove dzegungwa.

Vegans uye yakaoma varimi vanogona kuve panjodzi yekuvandudza kushomeka kweB12 kana vasina kuwana zvakakwana zvevhitamini iyi kuburikidza nezvikafu zvakavakirirwa kana zvinowedzera ().

Vitamini B-yakaoma yezuva nezuva inogona kubatsira kuona kuti vanhu vanosarudza kutevera kudya kunopedza zvigadzirwa zvemhuka vari kuwana zvakakwana izvi zvakakosha zvinovaka muviri.

Vanhu Vanotora Mamwe Mishonga

Kazhinji mishonga yakatemwa inogona kutungamira mukushomeka kweB mavitamini.

Semuenzaniso, proton pump inhibitors, iri mishonga inoderedza dumbu acid, inogona kudzikisa kunwa kweB12, nepo metformin, inozivikanwa chirwere cheshuga, inogona kudzikira mazinga ese ari maviri B12 uye folate (,).

Mishonga yekuzvarwa mapiritsi inogona zvakare kupedza akawanda B mavitamini, anosanganisira B6, B12, folate uye riboflavin ().

Kubata pamuviri, kurapwa, kuvhiya, kuchinja kwemajini, mishonga, kurambidzwa kwekudya uye zera zvinogona kukanganisa muviri wako kupinza uye kushandisa mavitamini eB.

Hutano Makomborero Ekutora B-Akaomarara Mavhitamini

Nepo mamwe mamiriro ezvinhu achiita kuti zvive zvakakosha kune vamwe vanhu kuti vawedzere neB-yakaoma mavitamini, tsvagiridzo yakaratidza kuti kutora B-yakaoma yekuwedzera inogona kubatsira kunyangwe kune vanhu vasina kuwedzera kudiwa kweizvi zvinovaka muviri.

Dai Kuderedza Kushushikana uye Kuwedzera Maitiro

B-yakaoma mavitamini anowanzo shandiswa kudzikisira kuneta uye kuwedzera mweya.

Zvimwe zvidzidzo zvinoratidza kuti B-yakaoma mavitamini anogona kusimudza mweya yako uye nekuvandudza kuita kwako kwekuziva.

Chidzidzo chemazuva makumi matatu nematatu muvanhu mazana maviri negumi nevanegumi vakawana kuti kurapwa neiyo yepamusoro-dhizi B-yakaoma uye zvicherwa zvinowedzeredza zvakagadzirisa hutano hwepfungwa nekushushikana nekusimudzira mashandiro pane bvunzo dzekuziva ().

Chimwe chidzidzo muvakuru vechidiki chakaratidza kuti kuwedzera ne multivitamin ine huwandu hwakakwira hweB-yakaoma mavhitamini kwemazuva makumi mapfumbamwe yakadzora kushushikana uye kuneta kwepfungwa ().

Unogona Kuderedza Zviratidzo zvekufunganya kana Kushungurudzika

Nepo B-yakaoma mavitamini ekuwedzera asiri mushonga wezvehutano hwepfungwa, zvinogona kubatsira kugadzirisa zviratidzo zvekushushikana kana kushushikana.

Chidzidzo muvakuru makumi matanhatu vane kushushikana chakaratidza kuti kurapwa ne-B-yakaoma vhitamini kwemazuva makumi matanhatu kwakatungamira mukukosha kukuru mukushushikana uye zviratidzo zvekushushikana, zvichienzaniswa ne placebo ().

B mavitamini anogona zvakare kusimudzira kurapwa kurapwa kana kupihwa pamwe chete neanodzvinyirira mishonga.

Imwe ongororo yakawana kuti kuwedzera varwere vane vhitamini ine B12, B6 uye folic acid kwakatungamira kune yakawedzera uye yakasimbiswa mhinduro yekudzvinyirira kwegore rimwe, zvichienzaniswa ne placebo ().

Ziva kuti huwandu hweropa hwakaderera hwemamwe mavitamini B, anosanganisira B12, B6 uye folate, zvakabatanidzwa nenjodzi yakawedzera yekushungurudzika, ndosaka zvakakosha kudzora kushomeka kwehutano kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiona zviratidzo zvekuora mwoyo (,).

B-yakaoma zvinowedzera zvinogona kubvisa kushushikana, kuwedzera kugona kwekuziva uye kudzikisira zviratidzo zvekuora mwoyo uye kusagadzikana, kunyangwe mune vanhu vasina B mavhitamini.

Yakakurudzirwa Dosage

Bithamini yega yega B ine yakatarwa yakatarwa zuva nezuva huwandu hunosiyana zvichienderana nehunhu, zera uye zvimwe zvakasiyana sekubata.

Kune vakadzi nevarume, zvinokurudzirwa kudya kwezuva nezuva (RDI) kwemavitamini B zvinotevera:

Vakadzi vane pamuviri uye vanoyamwisa vanoda huwandu hwakawanda hwevitamin B, nepo vacheche nevana vachidawo zvishoma ().

Kana iwe uchishayikwa nemavitamini B, ungangoda kuwedzera nemadosi epamusoro kugadzirisa kushomeka.

Nezvikonzero izvi, zvakakosha kuti usarudze B-yakaoma yekuwedzera zvichibva pane zvaunoda iwe wega wega B vhitamini.

Taura nachiremba wako nezve izvo zvako zvinovaka muviri zvinoenderana nezera rako uye hutano.

Yakakurudzirwa kudya kweB mavitamini inosiyana zvichienderana nezera, zvinoda chikafu, murume nemurume uye hutano.

Mhedzisiro Inogona Kuitika

Sezvo mavhithamini eB ari akasanganiswa nemvura, hazviite kuti iwe udye zvakawandisa zveizvi zvinovaka muviri kuburikidza nekudya wega kana nekutora B-yakaoma yekuwedzera sekurairwa.

Nekudaro, kutora zvinowedzera izvo zvine zvakanyanyisa kukwirira uye zvisina basa huwandu hweB-yakaoma mavitamini zvinogona kutungamira kune zvakakomba mhedzisiro.

Dosi yakakwira yekuwedzera B3 (niacin) inogona kutungamira kurutsa, huwandu hweshuga yeropa, kuburitsa ganda uye kunyange kukuvara kwechiropa ().

Pamusoro pezvo, mwero wepamusoro weB6 unogona kukonzera kukuvara kwemitsipa, kunzwisisika kwechiedza uye maronda eganda anorwadza ().

Imwe mhedzisiro mhedzisiro yeB-yakaoma zvinowedzera ndeyekuti inogona kushandura weti yakajeka yeyero.

Kunyangwe weti yakasviba inogona kuvhundutsa, haina njodzi asi kungori muviri wako kubvisa mavitamini akawandisa ayo yaisingakwanise kushandisa.

Kana iwe uchida kutora B-yakaoma yekuwedzera, gara uchisarudza mabhenji ane mukurumbira anozvipira kuti zvigadzirwa zvavo zviongororwe zvakazvimirira nemasangano akaita seUS Pharmacopeial Convention (USP).

Kunyangwe kutora B-yakaoma zvinowedzera sezvakarairwa zvinogona kunge zvakachengeteka, kushandisa yakakwira madosi eB3 kana B6 kunogona kutungamira kune akakomba mhedzisiro.

Icho Chinokosha

Vakadzi vane nhumbu, vakuru vakuru, vegans uye avo vane mamwe mamiriro ehutano vanogona kubatsirwa nekutora B-yakaoma yekuwedzera.

Kutora izvi zvinowedzera zvinogona zvakare kugadzirisa mamiriro, kugona kwekuziva uye zviratidzo zvekuora mwoyo.

Mhedzisiro mhedzisiro haigoneke kana iwe ukatevera muyero wakakurudzirwa, uyo unosiyana zvichienderana nezera, zvinoda chikafu, murume nemukadzi uye hutano.

Kana iwe usina chokwadi kana kutora B-yakaoma yekuwedzera kuchabatsira hutano hwako, taura nachiremba wako kuti akubatsire kuona kana iri sarudzo kwayo iwe.