Vitamin B bụ otu vitamin asatọ na-agbaze mmiri nke dị mkpa maka ọtụtụ ọrụ dị mkpa nke ahụ.
Vitamin ndị a na-enyere aka ịhapụ ume site na nri ma dị mkpa maka usoro ahụ anyị ji alụso ọrịa ọgụ na ụjọ. A naghị echekwa ha n'ime ahụ, n'ihi ya, anyị ga-eri nri ndị nwere ha mgbe niile. Ka anyị chọpụta ihe mere ha ji dị mkpa maka ndị anaghị eri anụ na ebe anyị ga-esi nweta ha.
Vitamin B1 (thiamine)
Thiamine na-enyere ahụ anyị aka iji carbohydrates wee mepụta adenosine triphosphate (ATP), "ego molecular" nke nnyefe ike na sel anyị.
Ihe ịrịba ama nke erughi B1: isi ọwụwa, ọgbụgbọ, ike ọgwụgwụ, mgbakasị ahụ, ịda mbà n'obi, echefu echefu, afọ ntachi, afọ ntachi, agụụ na-adịghị mma na mbelata ibu. Enweghị oke ike nwere ike ibute beriberi, nke na-emetụta obi na mgbasa. Ndị na-adabere na nri ndị a kwadebere, yana ndị na-ezere ngwaahịa ọka, nọ n'ihe ize ndụ.
Isi mmalite kacha mma B1: ọka zuru oke (oat, achịcha dum, pasta ọka dum na osikapa agba aja), yist oriri na-edozi ahụ, wepụ yist, ugu acorn, sunflower na mkpụrụ sesame, tahini (mkpụrụ osisi sesame), ọka na cob, pecans, brazil nuts, hazelnuts na legumes. (peas, agwa na lentil).
Achọrọ mgbakwunye?
Mba, nri anụ anaghị eri anụ na-ekpuchi mkpa ahụ maka B1. Ọ bụrụ na ị were mgbakwunye, emela ya, n'ihi na ọ nwere ike imerụ ahụ. 100 mg ma ọ bụ obere obere kwa ụbọchị ga-ezuru.
Vitamin B2 (riboflavin)
Riboflavin dị mkpa maka uto, ahụike ahụike, na mmepụta mkpụrụ ndụ ọbara uhie. Ọ na-enyere ahụ aka iji vitamin B6 na bụ antioxidant nke na-echebe mkpụrụ ndụ anyị na DNA pụọ na radicals free emerụ ahụ.
Ihe ịrịba ama nke erughi B2: ike ọgwụgwụ, nkwụsị uto, nsogbu mgbari nri, mgbawa na ọnya n'akụkụ ọnụ, akpịrị akpịrị, ike gwụrụ anya, na nghọta nke ìhè.
Isi mmalite B2 kacha mma: ihe iko achịcha, yist oriri na-edozi ahụ, quinoa, muesli, cereal vegan nri ụtụtụ siri ike, mmiri ara ehi soy siri ike, ube oyibo, almọnd, osikapa ọhịa, olu, na mangetou. Oriri obere oriri dị elu n'etiti ndị nọ n'afọ iri na ụma bụ ndị na-awụfu nri ụtụtụ (mbelata na-apụta na nkezi n'ime 1 n'ime ụmụ agbọghọ 5 nọ n'afọ iri na ụma yana 1 n'ime ụmụ nwoke 12).
Achọrọ mgbakwunye?
Mba, nri anụ anaghị eri anụ nwere ike gboo mkpa vitamin B2 gị.
Vitamin B3 (niacin)
Vitamin a dị mkpa maka ọtụtụ mmeghachi omume bụ isi na ahụ ma na-enyere aka ịnọgide na-enwe usoro ụjọ ahụ ma mee ka akpụkpọ ahụ anyị dị mma.
Ihe ịrịba ama nke erughi B3: mpaghara emetụtara nke akpụkpọ ahụ ekpughere ìhè anyanwụ na / ma ọ bụ nrụgide, afọ ọsịsa, n'ọnọdụ dị oke njọ - nkwarụ uche.
Isi mmalite B3 kacha mma: yist oriri na-edozi ahụ, ahụekere, cereal nri ụtụtụ vegan siri ike, quinoa, muesli, wepụ yist, osikapa ọhịa, spaghetti ọka dum, ọka na cob, osikapa aja aja, na acorn porridge.
Achọrọ mgbakwunye?
Mba, nri anụ anaghị eri anụ nwere ike gboo mkpa B3 gị. Buru n'uche na iri nnukwu vitamin a (karịa 200 mg kwa ụbọchị) nwere ike ime ka akpụkpọ ahụ na-acha ọbara ọbara, na oke doses (3-6 g kwa ụbọchị) nwere ike imebi imeju.
Vitamin B5 (pantothenic acid)
Pantothenic acid na-enyere aka ịmepụta homonụ ma dị mkpa maka usoro ahụ ji alụso ọrịa ọgụ dị mma. A na-eji ya eme coenzyme A (CoA), "molecule helper" chọrọ maka ọtụtụ mmeghachi omume dị mkpa na ahụ.
Ihe ịrịba ama nke erughi B5: inwe mmetụta ike ọgwụgwụ na isi ọwụwa, isi ọwụwa, mgbanwe ọnọdụ uche na nsogbu mgbari nri.
Isi mmalite B5 kacha mma: yist oriri na-edozi ahụ, ọka nri ụtụtụ siri ike vegan, ube oyibo, acorn squash, plantains, nduku esiri esi, ọka na cob, poteto dị ụtọ, olu, oroma, mangetou, pecans, oatmeal, na chestnuts.
Achọrọ mgbakwunye?
Mba, nri anụ anaghị eri anụ ga-ekpuchi mkpa B5 gị. O zuru ezu ịnata 200 mg ma ọ bụ obere kwa ụbọchị.
Vitamin B6 (pyridoxine)
Pyridoxine na-enyere aka etolite hemoglobin, ihe dị na mkpụrụ ndụ ọbara uhie na-ebu oxygen n'ime ahụ dum. Nke a na-eme ka usoro ahụ anyị ji alụso ọrịa ọgụ na usoro ụjọ ahụ dị mma.
Ihe ịrịba ama nke erughi B6: ọ dị obere, ma ọ nwere ike ịkpata anaemia, ire ọzịza, ịda mbà n'obi, mgbagwoju anya, usoro ahụ ji alụso ọrịa ọgụ na-adịghị ike, na nsogbu mgbari nri.
Isi mmalite B6 kacha mma: yist oriri na-edozi ahụ, muesli, ọka nri na-eri nri na-eri nri, ube oyibo, pistachio, ọka wit, ugu porridge, banana, quinoa, mkpụrụ osisi sunflower, ọka na cob, spaghetti ọka wheat dum, Brussels pulite, elu mmiri, chestnuts, hazelnuts, oroma, mkpụrụ sesame. na tahini, tomato na walnuts.
Achọrọ mgbakwunye?
Mba, nri anụ anaghị eri anụ ga-ekpuchi mkpa B6 gị. Ịṅụbiga mmanya ókè - ihe karịrị 200 milligrams kwa ụbọchị - nwere ike iduga nkwụsị nke mmetụta na aka na ụkwụ, ọnya anụ ahụ na nsogbu digestive. Ị gaghị ewere ihe karịrị 10 mg vitamin B6 kwa ụbọchị na mgbakwunye ma ọ bụrụ na dọkịta agwaghị ya.
Виvitamin B7 (biotin)
Biotin (vitamin B7) na-arụ ọrụ dị mkpa na abụba, shuga na protein metabolism na ọ bara uru maka akpụkpọ ahụ na mbọ.
Ihe ịrịba ama nke erughi B7: ntutu isi, mbọ na-agbaji agbaji, rashes ma ọ bụ nsogbu akpụkpọ anụ ndị ọzọ, ịda mbà n'obi na ike ọgwụgwụ. Enweghị ụkọ ụmụaka nwere ike ịkpata adịghị ike nke anụ ahụ, ike ọgwụgwụ, na igbu oge mmepe.
Isi mmalite kacha mma B7: tempeh (soybean fermented), ahụekere na bọta ahụekere, hazelnuts, almọnd, walnuts, pecans, pistachios, muesli, yist nri, oatmeal ma ọ bụ oatmeal, mushrooms, ube oyibo, sunflower na mkpụrụ sesame, tahini, ọka nri ụtụtụ siri ike na ome ọka wit.
Achọrọ mgbakwunye?
Mba, naanị rie nri dị iche iche sitere na osisi na ị ga-enweta vitamin B7 zuru oke. Inweta 900 mg ma ọ bụ obere biotin kwa ụbọchị n'ụdị mgbakwunye agaghị emerụ ahụ. Ọgwụ nwere ike imetụta ọkwa vitamin a n'ime ahụ - dịka ọmụmaatụ, anticonvulsant eji agwọ ọrịa Akwụkwụ na-ebelata ọkwa biotin.
Vitamin B9 (folate ma ọ bụ folic acid)
Okwu a bu "folate" sitere na okwu Latin "folium", nke putara "akwukwo", n'ihi ya, i nwere ike ima ebe icho vitamin a. Folate (ma ọ bụ folic acid) dị mkpa maka ịrụ ọrụ ụbụrụ na usoro ụjọ, mmepụta DNA, mmepụta cell, na, dị ka vitamin B12, dị mkpa maka ịmepụta mkpụrụ ndụ ọbara uhie. Ọ na-arụ ọrụ dị mkpa n'ịmụ nwa, ndị inyom dị ime ma ọ bụ na-agbalị ịtụrụ ime na-adụ ọdụ ka ha na-aṅụ 400 micrograms nke folic acid kwa ụbọchị ruo izu nke iri na abụọ nke ime ime iji gbochie ntụpọ tube na-abụghị nke auricular.
Nnyocha na-egosi na ọtụtụ mmadụ enweghị vitamin a. A na-ahụ ọkwa dị ala n'ihe fọrọ nke nta ka ọ bụrụ otu ụzọ n'ụzọ atọ nke ụmụ agbọghọ, na-egosi mmụba dị ukwuu nke anaemia. Ihe karịrị 90% nke ụmụ nwanyị nọ n'afọ ịmụ nwa nwere ike ịnwe ọkwa folate n'okpuru ọnụ ụzọ, na-egosi nnukwu ihe ize ndụ nke ntụpọ tube na-abụghị nke oghere. Nke a apụtaghị na a ga-amụ ụmụ ha nwere nkwarụ, naanị na a na-ewere na ha nọ n'ihe ize ndụ ka ukwuu.
Ihe ịrịba ama nke erughi B9: uto na-adịghị mma, enweghị agụụ, mbufụt nke ire na chịngọm, nsogbu ọgụgụ isi, ike ọgwụgwụ, ọbara na nsogbu mgbaze.
Isi mmalite B9 kacha mma: yist oriri na-edozi ahụ, edamame, tempeh (soybeans fermented), mmiri ara ehi soy, tofu, akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ (asparagus, Brussels pulite, akwụkwọ nri, kale, kabeeji, broccoli, letus na peas), wepụ yist, ose na-acha uhie uhie, nri ụtụtụ siri ike, oroma, beets. , lentil, acorn skwọsh, ọka wit, ọka dị ụtọ, muesli, tomato cherry na hazelnuts.
Achọrọ mgbakwunye?
Mba, nri anụ anaghị eri anụ ga-ekpuchi mkpa B9 gị. Inweta oke doses (ihe karịrị otu milligram kwa ụbọchị) ruo ogologo oge nwere ike ịdị ize ndụ ma nwee ike kpuchie ihe ịrịba ama nke ụkọ vitamin B12, nke nwere ike ibute mmebi sistemu ụjọ.
Vitamin B12
Vitamin B12 na-enyere aka ịnọgide na-enwe mkpụrụ ndụ akwara dị mma ma mepụta DNA. Ọ na-emepụta mkpụrụ ndụ ọbara uhie na njikọ folic acid ma na-enyere ígwè aka ịrụ ọrụ nke ọma n'ime ahụ.
A na-emepụta B12 site na nje bacteria na ala na mmiri. A na-eji ndị mmadụ (na anụmanụ) enweta nri n'ala. Otú ọ dị, mmepụta nri nke oge a na-ekpochapụ nke ukwuu nke na anyị chọrọ ihe mgbakwunye. Ngwaahịa anụmanụ nwere B12 n'ihi na a na-agbakwunye ya na nri anụ ụlọ, yabụ bepụ onye etiti ahụ wee nweta vitamin a n'onwe gị!
Ihe ịrịba ama nke erughi B12: ike ọgwụgwụ, enweghị ike, tingling, muscle adịghị ike, ịda mbà n'obi, nsogbu ncheta. Ọkwa B12 dị ala nwere ike ibute ọkwa amino acid homocysteine dị elu, nke na-abawanye ohere nke ọrịa obi. Enwere ike ịlele ọkwa B12 n'ụzọ dị mfe site na nyocha ọbara, enwere ike ịgwọ ụkọ ọ bụla site na mgbakwunye ma ọ bụ injections.
Isi mmalite B12 kacha mma: wepụ yist, flakes yist na-edozi ahụ nwere B12, ngwaahịa mmiri ara ehi siri ike nke osisi nwere B12, ọka nri ụtụtụ siri ike B12. Gbaa mbọ hụ na ejiri B12 wusie nri ndị ị zụrụ, n'ihi na nri organic enweghị ya.
Achọrọ mgbakwunye?
Ee! Karịsịa ma ọ bụrụ na ị bụ ihe karịrị 50, dị ka vitamin a na-etinye obi gị dum njọ na afọ.
Ma ị na-ahọrọ nri ndị siri ike ma ọ bụ ihe mgbakwunye, ị kwesịrị ị na-eri ha mgbe niile. A na-atụ aro ka ị were ihe ruru microgram 2000 nke vitamin B12 (microgram bụ otu nde gram, yabụ anyị chọrọ naanị obere B12, mana ịnweta ya dị oke mkpa).