I-Vitamin Bizakhi ezibalulekile zomzimba womuntu. Akukhona nje ukuthi kunamalungu amaningi, ngamunye wabo unekhono eliphezulu, kodwa futhi akhiqize abawine iNobel Prize abayisi-7.
Muva nje, ucwaningo olusha olushicilelwe ku- Nutrients , iphephabhuku elidumile emkhakheni wezokudla okunomsoco, libonise ukuthi ukwesekwa okulinganiselwe kwamavithamini B nakho kuhlotshaniswa nengozi encishisiwe yesifo sikashukela sohlobo lwe-2.
I-Vitamin B ingumndeni omkhulu, futhi evame kakhulu yizinhlobo eziyisi-8, okuyilezi:
I-Vitamin B1 (Thiamine)
I-Vitamin B2 (Riboflavin)
I-Niacin (Vitamin b3)
I-Pantothenic Acid (i-Vitamin B5)
I-Vitamin B6 (Pyridoxine)
I-Biotin (Vitamin b7)
I-Folic Acid (Vitamin b9)
I-Vitamin B12 (Cobalamin)
Kulolu cwaningo, iSikole Sezempilo Yomphakathi saseFudan University sihlaziye ukuthathwa kwamavithamini B, okuhlanganisa i-B1, B2, B3, B6, B9 kanye ne-B12, yabahlanganyeli abangu-44,960 e-Shanghai Suburban Adult Cohort kanye ne-Biobank (SSACB), futhi yahlaziya ukuvuvukala. ama-biomarker ngamasampula egazi.
Ukuhlaziywa kwe-singlevitamin Buthole ukuthi:
Ngaphandle kwe-B3, ukudla amavithamini B1, B2, B6, B9 no-B12 kuhlotshaniswa nengozi ephansi yesifo sikashukela.
Ukuhlaziywa kwe-complexvitamin Buthole ukuthi:
Ukudla okuphezulu kwe-vitamin B eyinkimbinkimbi kuhlotshaniswa nengozi ephansi ye-20% yesifo sikashukela, phakathi kwayo i-B6 inomphumela onamandla kakhulu ekunciphiseni ubungozi besifo sikashukela, esibalelwa ku-45.58%.
Ukuhlaziywa kwezinhlobo zokudla kutholwe ukuthi:
Ilayisi nemikhiqizo yalo kunomthelela omkhulu kumavithamini B1, B3 noB6; imifino emisha inikela kakhulu kumavithamini B2 no-B9; izimfanzi, inkalankala, njll. kunomthelela omkhulu kuvithamini B12.
Lolu cwaningo lwabantu baseShayina lubonise ukuthi ukufaka amavithamini B kuhlotshaniswa nengozi ephansi yesifo sikashukela sohlobo lwe-2, phakathi kwayo i-B6 inomphumela onamandla kakhulu, futhi lokhu kuhlangana kungase kuhlanganiswe ngokwengxenye ukuvuvukala.
Ngaphezu kwamavithamini e-B ashiwo ngenhla ahlotshaniswa nobungozi besifo sikashukela, amavithamini B ahlanganisa zonke izici. Uma sezintula, zingase zidale ukukhathala, ukungagayeki kahle kokudla, ukusabela kancane, futhi kwandise nengozi yokuba nomdlavuza omningi.
• Yiziphi Izimpawu ZazoI-Vitamin BUkuntula?
Amavithamini B anezici zawo futhi adlala izindima ezihlukile zomzimba. Ukuntuleka kwanoma iyiphi yazo kungase kubangele ukulimala emzimbeni.
I-Vitamin B1: I-Beriberi
Ukushoda kwe-Vitamin B1 kungabangela i-beriberi, ebonakala njenge-neuritis yemilenze ephansi. Ezimweni ezimbi kakhulu, i-systemic edema, ukuhluleka kwenhliziyo ngisho nokufa kungase kwenzeke.
Imithombo yokwengeza: ubhontshisi namakhoba embewu (njenge-rice bran), amagciwane, imvubelo, isikhuni sezilwane kanye nenyama engenamafutha.
I-Vitamin B2: I-glossitis
Ukushoda kwe-Vitamin B2 kungabangela izimpawu ezifana ne-angular cheilitis, i-cheilitis, i-scrotitis, i-blepharitis, i-photophobia, njll.
Imithombo yokwengeza: imikhiqizo yobisi, inyama, amaqanda, isibindi, njll.
I-Vitamin B3: Pellagra
Ukuntuleka kwevithamini B3 kungabangela i-pellagra, ebonakala ngokuyinhloko njenge-dermatitis, isifo sohudo kanye nokuwohloka komqondo.
Imithombo yokwengeza: imvubelo, inyama, isibindi, okusanhlamvu, ubhontshisi, njll.
I-Vitamin B5: Ukukhathala
Ukuntuleka kwe-Vitamin B5 kungabangela ukukhathala, ukulahlekelwa ukudla, isicanucanu, njll.
Imithombo yokwengeza: inkukhu, inyama yenkomo, isibindi, okusanhlamvu, amazambane, utamatisi, njll.
I-Vitamin B6: I-seborrheic dermatitis
Ukushoda kwe-Vitamin B6 kungabangela i-peripheral neuritis, i-cheilitis, i-glossitis, i-seborrhea kanye ne-microcytic anemia. Ukusetshenziswa kwemithi ethile (njengomuthi wokulwa nesifo sofuba i-isoniazid) nakho kungase kubangele ukuntuleka kwawo.
Imithombo eyengeziwe: isibindi, inhlanzi, inyama, ukolweni, amantongomane, ubhontshisi, izikhupha zamaqanda nemvubelo, njll.
I-Vitamin B9: Isifo sohlangothi
Ukushoda kwe-Vitamin B9 kungaholela ku-megaloblastic anemia, i-hyperhomocysteinemia, njll., futhi ukuntula ngesikhathi sokukhulelwa kungaholela ekuzalweni okukhubazekile okufana ne-neural tube defects nokuqhekeka komlomo nolwanga ku-fetus.
Imithombo eyengeziwe: ukudla okucebile, amabhaktheriya amathumbu angakwazi futhi ukuhlanganisa, futhi imifino enamahlamvu aluhlaza, izithelo, imvubelo nesibindi iqukethe okwengeziwe.
I-Vitamin B12: I-anemia
Ukuntuleka kwe-Vitamin B12 kungaholela ku-anemia ye-megaloblastic nezinye izifo, ezivame kakhulu kubantu abane-malabsorption enzima kanye nemifino yesikhathi eside.
Imithombo eyengeziwe: etholakala kabanzi ekudleni kwezilwane, ihlanganiswa kuphela ngama-microorganisms, ecebile imvubelo nesibindi sesilwane, futhi ayikho ezitshalweni.
Sekukonke,vitamin Bzivame ukutholakala emfuyweni yezilwane, kubhontshisi, obisini namaqanda, imfuyo, izinkukhu, inhlanzi, inyama, okusanhlamvu okumahhadla nokunye ukudla. Kufanele kugcizelelwe ukuthi izifo ezihlobene ezibalwe ngenhla zinezimbangela eziningi futhi azibangelwa ukuntuleka kwamavithamini B. Ngaphambi kokuthatha izidakamizwa zevithamini B noma imikhiqizo yezempilo, wonke umuntu kufanele abonane nodokotela kanye nosokhemisi.
Ngokuvamile, abantu abadla ukudla okulinganiselayo ngokuvamile abahlushwa ukuntuleka kwamavithamini B futhi abadingi izithako ezengeziwe. Ngaphezu kwalokho, amavithamini B ancibilika emanzini, futhi ukudla ngokweqile kuzokhishwa emzimbeni ngomchamo.
Amathiphu abalulekile:
Izimo ezilandelayo zingase zibangelevitamin Bukuntula. Laba bantu bangathatha izithasiselo ngaphansi kokuqondisa kukadokotela noma usokhemisi:
1. Yiba nemikhuba emibi yokudla, njengokudla ngokukhetha, ukudla kancane, ukudla ngokweqile, nokulawula isisindo ngamabomu;
2. Yiba nemikhuba emibi, njengokubhema nokudakwa;
3. Izimo ezikhethekile zomzimba, njengokukhulelwa nokuncelisa, kanye nesikhathi sokukhula kwezingane kanye nokukhula;
4. Ezimweni ezithile zezifo, njengokuncipha kokugayeka kokudla kanye nokusebenza kokumuncwa.
Ngamafuphi, akunconywa ukuthi wengeze ngokungaboni ngezidakamizwa noma imikhiqizo yezempilo. Abantu abadla ukudla okulinganiselayo ngokuvamile abahlushwa ukuntuleka kwamavithamini B.
• Impahla EntshaI-Vitamin B1/2/3/5/6/9/12 Impuphu/Amaphilisi/Amaphilisi
Isikhathi sokuthumela: Oct-31-2024
