Vhitamini B Bvunzo

Zvemukati

• Chii chinonzi vhitamini B bvunzo?
• Chii chinoshandiswa?
• Sei ndichida vhitamini B bvunzo?
• Chii chinoitika panguva yevhitamini B bvunzo?
• Ndichafanira here kuita chero chinhu kugadzirira bvunzo?
• Pane here njodzi kune bvunzo?
• Zvinorevei mhedzisiro yacho?
• Pane chimwe chinhu here chandinofanira kuziva nezve vhitamini B kuyedzwa?
• Zvinyorwa

Chii chinonzi vhitamini B bvunzo?

Bvunzo iyi inoyera huwandu hwerimwe kana mamwe mavitamini B muropa rako kana weti. B mavitamini ndiwo zvinovaka muviri izvo muviri unoda kuti ugone kuita akasiyana akakosha mashandiro. Izvi zvinosanganisira:

• Kuchengetedza zvakajairika metabolism (maitiro ekuti muviri wako unoshandisa sei chikafu nesimba)
• Kugadzira masero eropa ane hutano
• Kubatsira iyo system yenjodzi kushanda nemazvo
• Kuderedza njodzi yechirwere chemwoyo
• Kubatsira kudzikisa yakaipa cholesterol (LDL) uye kuwedzera cholesterol yakanaka (HDL)

Kune mhando dzinoverengeka dzeB mavitamini. Aya mavitamini, anozivikanwawo seB vitamini yakaoma, anosanganisira anotevera:

• B1, thiamine
• B2, riboflavin
• B3, niacin
• B5, pantothenic asidhi
• B6, pyridoxal phosphate
• B7, biotin
• B9, folic acid (kana folate) uye B12, cobalamin. Aya mavitamini maviri eB anowanzo kuyerwa pamwechete muyedzo inonzi vhitamini B12 uye folate.

Vitamin B kushomeka hakuwanzo muUnited States, nekuti chikafu chezuva nezuva chakasimbiswa nemaB mavitamini. Izvi zvekudya zvinosanganisira zviyo, chingwa, uye pasita. Zvakare, mavitamini B anowanikwa zvakasikwa mune zvakasiyana siyana zvekudya, zvinosanganisira mashizha emashizha miriwo uye zviyo zvakakwana. Asi kana iwe uine kushomeka kwechero chei B mavitamini, zvinogona kukonzera zvakakomba hutano hutano.

Mamwe mazita: kuongorora kwevhitamini B, vhitamini B yakaoma, thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxal phosphate (B6), biotin (B7), vitamini B12 uye folate

Chii chinoshandiswa?

Kuongororwa kweVitamin B kunoshandiswa kutsvaga kana muviri wako usiri kuwana zvakakwana zveimwechete kana anopfuura mavitamini B (kushomeka kwevhitamini B). Vitamini B12 uye folate bvunzo inowanzo shandiswa kutarisa mamwe marudzi eanemia.

Sei ndichida vhitamini B bvunzo?

Iwe ungangoda bvunzo iyi kana iwe uine zviratidzo zvekushomeka kwe vitamini B. Zviratidzo zvinosiyana zvichienderana nekuti ndeipi B vhitamini inoshomeka, asi zvimwe zviratidzo zvinozivikanwa zvinosanganisira:

• Mapundu
• Kuchera kana kupisa mumaoko nemakumbo
• Yakatsemuka miromo kana maronda emuromo
• Kuonda
• Kushaya simba
• Kuneta
• Maitiro anochinja

Iwe unogona zvakare kuda kuyedzwa kana uine zvimwe zvinenjodzi. Iwe unogona kunge uri panjodzi yakakwira yekushomeka kwevhitamini B kana iwe uine:

• Chirwere cheCeliac
• Aive nekuvhiyiwa kwepamuviri
• Nhoroondo yemhuri yekushaya ropa
• Zviratidzo zvekushaya ropa, izvo zvinosanganisira kuneta, ganda rakachenuruka, uye dzungu

Chii chinoitika panguva yevhitamini B bvunzo?

Vitamin B mazinga anogona kuongororwa muropa kana weti.

Panguva yekuongororwa kweropa, nyanzvi yehutano anotora muyero weropa kubva mutsinga iri muruoko rwako, achishandisa tsono diki. Mushure mekunge tsono yaiswa, kashoma reropa kanounganidzwa muthubhu yekuyedza kana muhombodo. Unogona kunzwa kakuruma kana tsono ichipinda kana kubuda. Izvi zvinowanzotora maminetsi asingasviki mashanu.

Vitamin B weti kuyedzwa kunogona kurairwa seyemaawa makumi maviri nemasere weti yekuyera bvunzo kana muyedzo weti weti.

Kwemaawa makumi maviri nemasere weti sampuro bvunzo, iwe unozoda kuunganidza weti yese yakapfuudzwa mumaawa makumi maviri nemana. Izvi zvinodaidzwa kuti maawa makumi maviri nemasere weti muyedzo bvunzo. Anokupa hutano kana murabhoritari anozopa mudziyo kuti utore weti yako pamwe nemirayiridzo yekunhonga nekuchengetedza masampuli ako. Yemaawa makumi maviri nemasere weti muyedzo bvunzo kazhinji inosanganisira anotevera matanho:

• Dururira dundira rako mangwanani uye ubudise weti yacho kure. Nyora nguva.
• Kwemaawa makumi maviri nemana anotevera, chengetedza weti yako yese yakapfuudzwa mumudziyo wakapihwa.
• Chengetedza mudziyo wako weti mufiriji kana inotonhorera ine chando.
• Dzosera mudziyo wekuenzanisira kuhofisi yemupi wako wehutano kana murabhoritari sekurairwa.

Yeyese yakasarudzika weti bvunzo, sampuro yako weti inogona kuunganidzwa chero nguva yezuva.

Ndichafanira here kuita chero chinhu kugadzirira bvunzo?

Kana iwe uine vhitamini B yeropa bvunzo, iwe ungangoda kutsanya (kwete kudya kana kunwa) kwemaawa akati wandei pamberi pebvunzo.

Iwe haudi chero akakosha ekugadzirira weti bvunzo.

Pane here njodzi kune bvunzo?

Pane njodzi shoma yekuongororwa ropa. Unogona kunzwa kurwadziwa kana kupwanya panzvimbo yakaiswa tsono, asi zviratidzo zvizhinji zvinokurumidza kupera.

Iko hakuna njodzi inozivikanwa yekuva neweti bvunzo.

Zvinorevei mhedzisiro yacho?

Kana zvabuda zvikaratidza kuti une vhitamini B kushomeka, zvinogona kureva kuti une:

• Kushaya zvinovaka muviri, mamiriro ezvinhu anoitika kana ukasawana zvinovaka muviri zvakakwana mukudya kwako.
• Iyo malabsorprtion syndrome, rudzi rwekusagadzikana uko ura hwako hudiki haugone kutora zvinovaka muviri kubva kuchikafu. Malabsorption syndromes anosanganisira chirwere chechiliac uye chirwere cheCrohn.

Vitamin B12 kushomeka kunowanzo kuve kunokonzerwa nehutachiona hweanemia, mamiriro umo muviri usingaite yakakwana masero matsvuku eropa.

Kana iwe uine mibvunzo nezve mhedzisiro yako, taura nemupi wako wezvehutano.

Dzidza zvakawanda nezve bvunzo dzemarabhoritari, mareferenzi masosi, uye mhinduro dzekunzwisisa

Pane chimwe chinhu here chandinofanira kuziva nezve vhitamini B kuyedzwa?

Vitamini B6, folic acid (vitamini B9), uye vhitamini B12 inoita basa rakakosha mukuchengetedza nhumbu ine hutano. Nepo vakadzi vane nhumbu vasingawanzo kuongororwa kushomeka kwevhitamini B, vangangoita vese vakadzi vane nhumbu vanokurudzirwa kutora mavitamini epamuviri, ayo anosanganisira mavitamini B. Folic acid, kunyanya, inogona kubatsira kudzivirira hurema hwekuzvarwa kwehuropi uye musana kana uchitorwa panguva yekuzvitakura.

Zvinyorwa

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2. Cleveland Clinic [Internet]. Cleveland (OH): Cleveland Clinic; c2019. Mavhitaminzi: Iyo Basics; [yakataurwa 2019 Feb 11]; [angangoita matatu skrini. Inowanikwa kubva: https://my.clevelandclinic.org/health/drugs/15847-vitamins-the-basics
3. Harvard TH Chan Chikoro cheRuzhinji Hutano [Internet]. Boston: Mutungamiri neVanhu veHarvard College; c2019. Matatu eVitamini B: Folate, Vitamin B6, uye Vitamin B12; [yakataurwa 2019 Feb 11]; [angangoita matatu skrini. Inowanikwa kubva: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/vitamin-b
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Ruzivo ruri pane ino saiti harufanire kushandiswa sekutsiva kwehunyanzvi kurapwa kana kurairwa. Bata mupi wehutano kana iwe uine mibvunzo nezve hutano hwako.