Nei Vitamin B Complex Yakakosha, uye Ndinoiwana kupi?

Zvemukati

• Ndezvipi zvakanakira?
• Mune vakadzi
• Mune varume
• Yakawanda sei vhitamini B yakaoma iwe yaunoda?
• Ungaziva sei kana iwe usina kukwana?
• Kugona kushomeka kunogona here kuwedzera njodzi yako yemamwe mamiriro?
• Ndezvipi zvekudya zvinowanikwa mairi?
• Zvokuwedzera zvinodiwa here?
• Chii chinoitika kana iwe ukawana yakawandisa vhitamini B yakaoma?
• Taura nachiremba wako nezve zvinowedzera

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

Chii chinonzi vitamini B yakaoma?

Vitamini B yakaoma inoumbwa nemavitamini B masere:

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

Imwe yeaya mavitamini akakosha anobatsira pakuita kwako muviri. Verenga pamusoro kuti udzidze zvakawanda nezvekuti izvi zvinovaka muviri zvinokubatsira sei, zvakadii zvaunoda, kana uchifanira kutora zvinowedzera, uye nezvimwe.

Ndezvipi zvakanakira?

B mavitamini anoita basa rakakosha mukuchengetedza hutano hwakanaka uye kugara zvakanaka. Sezvo zvivakwa zvemuviri une hutano, mavitamini B ane chinongedzo chakanangana pamasimba ako esimba, kushanda kwehuropi, uye maseru metabolism.

Vitamin B yakaoma inobatsira kudzivirira hutachiona uye inobatsira kutsigira kana kukurudzira:

• hutano hwemasero
• kukura kwemasero matsvuku eropa
• masimba emagetsi
• kuona kwakanaka
• hutano hwakanaka hwehuropi
• kugaya kwakanaka
• chishuwo chine hutano
• kushanda kwakakodzera kwetsinga
• mahormone uye kugadzirwa kwecholesterol
• hutano hwemwoyo
• mhasuru toni

Mune vakadzi

B mavitamini anonyanya kukosha kune vakadzi vane pamuviri nekuyamwisa. Aya mavitamini anobatsira mukukura kwehuropi hwechibereko pamwe nekuderedza njodzi yekuremara kwekuberekwa.

Uye kune vanaamai vane tarisiro, mavitamini B anokwanisa kuwedzera mwero wesimba, kurerutsa kusvotwa, uye kudzikisa njodzi yekubata preeclampsia.

Mune varume

B mavitamini anofungidzirwa kuwedzera mwero we testosterone mumarume, ayo anoderera nemazera. Ivo vanogona zvakare kubatsira varume kuvaka mhasuru uye kuwedzera simba. Nekudaro, zvidzidzo zvevanhu zvichisimbisa izvi zvirevo zvinoshaikwa.

Yakawanda sei vhitamini B yakaoma iwe yaunoda?

Huwandu hwezuva nezuva hwevhithamini B imwe neimwe hwakasiyana.

Kune vakadzi, zvinokurudzirwa kudya kwezuva nezuva ndeizvi:

• B-1: 1.1 mamirigiramu (mg)
• B-2: 1,1 MG
• B-3: 14 mg
• B-5: 5 mg (RDA haina kusimbiswa)
• B-6: 1.3 mg
• biotin: 30 ma micrograms (mcg) (RDA haina kusimbiswa)
• folic acid: 400 mcg
• B-12: 2.4 mcg

Kune varume, zvinokurudzirwa kudya kwezuva nezuva ndeizvi:

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

uye vakadzi vane pamuviri vanoda huwandu hwakawanda hwevitamini B. Chiremba wako anogona kukupa ruzivo rweyero inoenderana nezvinodiwa iwe pachako.

Humwe mamiriro ehutano anokwanisa kudzivirira muviri wako kubva mukunyatsotora vhitamini B. Iwe unofanirwa zvakare kutaura nachiremba wako nezve yako vhitamini B yaunodya kana iwe uine:

• chirwere ichi
• HIV
• Chirwere cheCrohn
• kudhakwa nedoro
• itsvo mamiriro
• rheumatoid arthritis
• urikanwi colitis
• chirwere chinoputira chirwere

Ungaziva sei kana iwe usina kukwana?

Vanhu vazhinji vanowana mavitamini B akakwana nekudya kudya kwakaringana. Zvisinei, zvichiri kugoneka kushomeka.

Zviratidzo zvinotevera zvinogona kunge zviri chiratidzo chekuti hausi kuwana zvakakwana B mavitamini:

• kuputika kweganda
• kutsemuka kwakatenderedza muromo
• ganda rinoputika pamiromo
• rurimi rwakazvimba
• kuneta
• kushaya simba
• kupererwa neropa
• kuvhiringidzika
• kusagadzikana kana kushushikana
• kusvotwa
• kurwadziwa nemudumbu
• manyoka
• kuvimbiswa
• chiveve kana kugwinha mutsoka nemaoko

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchisangana nechero cheizvi zviratidzo uye usina chokwadi nei, ita musangano kuti uone chiremba wako.

Kunyangwe zvichikwanisika kuti uri kusangana nekushomeka kwevhitamini B, zviratidzo izvi zvinopindirana nemamwe akawanda mamiriro ezvinhu. Chiremba wako anogona kuongorora uye anokuraira pane mamwe matanho anotevera.

Kugona kushomeka kunogona here kuwedzera njodzi yako yemamwe mamiriro?

Kana iwe uchishayikwa nemavitamini B iwe unogona kuwana huwandu hwezviratidzo zvichienderana nekuti ndeapi mavitamini B auri kushaya.

Kana ikasiiwa isina kurapwa, kushomeka kunogona kuwedzera njodzi yako yekukudziridza:

• kupererwa neropa
• nyaya dzekugaya
• mamiriro eganda
• zvirwere
• peripheral neuropathy

Vitamin B-12 kushomeka, kunyanya, kunogona kuwedzera njodzi yako yezvinetso zveurouropsychiatric. Vatsvakurudzi vari kuongororawo basa rayo muhyperhomocysteinemia uye atherosclerosis.

Vacheche vanozvarwa nevakadzi vanga vasina folic acid panguva yekuzvitakura vanowanzove nehurema hwekuzvara.

Ndezvipi zvekudya zvinowanikwa mairi?

Zvikafu zvakawanda zvine B mavitamini, izvo zvinoita kuti zvive nyore kuwana zvakakwana kubva pane zvaunodya. Zviri nani kuwana mavitamini ako eB kubva kunzvimbo dzakasiyana siyana dzekudya. Izvi zvinobatsira kuona kuti uri kuwana zvakakwana zvemhando yega yega.

Unogona kuwana vhitamini B mu:

• mukaka
• chizi
• mazai
• chiropa neitsvo
• nyama, yakadai sehuku uye nyama tsvuku
• hove, senge tuna, mackerel, uye saumoni
• hove, dzakadai sey oysters uye clams
• yakasvibira miriwo miriwo, senge sipinashi uye kare
• miriwo, yakadai semabheet, makotapeya, uye mbatatisi
• tsanga nezviyo
• bhinzi, dzakadai seitsvo bhinzi, nhema bhinzi, uye nhokwe
• nzungu nembeu
• michero, senge macitrus, banana, uye watermelon
• zvigadzirwa zve soy, zvakadai semukaka we soy uye tempeh
• blackstrap molasses
• utachiona hwegorosi
• mbiriso uye mbiriso yekudya zvinovaka muviri

Kana chiremba wako akakurudzira kuti iwe uwedzere kutora kwako kweiyo chaiyo B vhitamini, tarisa izvi zvakapetwa chikafu zvinyorwa:

• chikafu chakapfuma mu vitamini B-6
• chikafu chakapfuma mu biotin
• chikafu chakapfuma mu vitamini B-12
• zvinodhaka-zvine hushamwari zvekudya zvine vithamini B-12

Zvokuwedzera zvinodiwa here?

Vanhu vazhinji vanowana mavitamini B akakwana kuburikidza nedhayeti. Kudya kwako ndiyo zvakare nzira yakanakisa yemuviri wako kuwana mavitamini aya.

Iwe haufanire kutora chinowedzera kunze kwekunge chiremba wako asimbisa kuti unoshaya mune yakatarwa B vhitamini. Ivo vanokuudza iwe kana iwe uchifanira kutora chaiyo B yekuwedzera kana kuwedzera vhitamini B yakaoma yekuwedzera kune ako maitiro.

Iwe unogona kuve ungangoda mukana wekuwedzera kana iwe:

• vane makore makumi mashanu kana kupfuura
• vane pamuviri
• vane mamwe mamiriro ehutano husingaperi
• idya chikafu chemuriwo
• idya chikafu chevegan

Zvekuwedzera zviripo pamusoro pekambani pane yako pharmacy yemunharaunda kana chitoro chekudya chehutano.

Zvokuwedzera hazviitwe neU.S. Food and Drug Administration, saka iwe unofanirwa kungotenga kubva kune inovimbwa, inozivikanwa zita. Izvi zvinobatsira kuti uve nechokwadi chekuti uri kutora chigadzirwa chemhando yepamusoro pasina chero zvinowedzera zvisina mubvunzo. Chiremba wako anogona kunge achikwanisa kutsigira chairo chiratidzo chekufunga.

Iwe unofanirwa kugara uchiverenga zvese zvinyorwa zvakanyatsoteera uye uteedzere chero nzira dzakapihwa nemugadziri. Kana iwe uine mibvunzo nezve muyero, taura nachiremba wako.

Chii chinoitika kana iwe ukawana yakawandisa vhitamini B yakaoma?

Iwe haugone kuwana yakawandisa vhitamini B yakaoma kubva pane kwako kudya. Imhaka yekuti B yakaoma mavitamini ane mvura inogadzikana. Izvi zvinoreva kuti iwo haana kuchengetwa mumuviri wako asi anoburitswa mumuguta rako zuva nezuva.

Iwe zvakare haufarire kuwana yakawandisa vhitamini B kana iwe uri kutora chero yekuwedzera seyakarairwa.

Izvo zvakati, kunyanyisa kudarika kunogoneka - kunyanya kana iwe uri kutora chinowedzera pasina kuwana kushomeka kuongororwa kubva kuna chiremba wako.

Zviratidzo zvevhitamini B yakaoma kudarika zvinosanganisira:

• nyota yakanyanyisa
• mamiriro eganda
• kuona kwakadzikama
• kurwadziwa nemudumbu
• kusvotwa
• kurutsa
• kuwedzera weti
• manyoka
• kubvarura ganda

Tsvaga kurapwa nekukurumidza kana iwe uchifunga kuti uri kusangana nezviratidzo zvevhitamini B yakaoma kudarika.

Iwe unofanirwa zvakare kutarisa mukati nachiremba wako kana wanga uchinge uchitora zvekuwedzera pasina kushomeka kwekuonekwa. Kutora yakawandisa vhitamini B yakaoma kwenguva refu kunogona kutungamira kukuvara kwenzara. Izvi zvinogona kukonzera kurasikirwa nekudzora kwekufamba kwako kwemuviri.

Taura nachiremba wako nezve zvinowedzera

Nguva dzose taura nachiremba wako usati wawedzera chero zvinowedzera kune zvaunogara uchiita.

Iwe unogona kukurukura yako yaunoda hutano chinangwa uye nei uchifunga kuti kuwedzeredza kunokosha. Chiremba wako anogona kukubatsira kuti uone kana ichi chiri chisarudzo chakanakisa chekurapa uye nekukuraira iwe pane chero anotevera matanho.

Zvimwe zvinowedzera zvinokwanisa kuwirirana nemamwe mamiriro ezvinhu uye mishonga, saka zvakakosha kuti chiremba wako azive.

Iwe unofanirwa zvakare kuona chiremba wako kana iwe uchifunga kuti unogona kushomeka muB mavitamini. Vanogona kubatsira kuziva kuti chii chiri kukonzera zviratidzo zvako uye, kana zvichidikanwa, kurudzira nzira dzekuwedzera yako B vhitamini kutora.