Vitamini Bndi zakudya zofunika kwa thupi la munthu. Osati kokha pali mamembala ambiri, aliyense wa iwo ali wokhoza kwambiri, koma apanganso opambana 7 a Nobel.
Posachedwapa, kafukufuku watsopano wofalitsidwa mu Nutrients, magazini yotchuka pankhani yazakudya, adawonetsa kuti kuwonjezera pang'ono kwa mavitamini a B kumalumikizidwanso ndi chiopsezo chochepa cha matenda a shuga a 2.
Mavitamini B ndi banja lalikulu, ndipo odziwika kwambiri ndi mitundu 8, yomwe ndi:
Vitamini B1 (thiamine)
Vitamini B2 (Riboflavin)
Niacin (Vitamini B3)
Pantothenic Acid (Vitamini B5)
Vitamini B6 (Pyridoxine)
Biotin (vitamini b7)
Kupatsidwa folic acid (vitamini b9)
Vitamini B12 (Cobalamin)
Mu kafukufukuyu, School of Public Health ya Fudan University idasanthula kudya kwa mavitamini B, kuphatikiza B1, B2, B3, B6, B9 ndi B12, mwa anthu 44,960 omwe adatenga nawo gawo ku Shanghai Suburban Adult Cohort ndi Biobank (SSACB), ndikuwunika zotupa. biomarkers kupyolera mu zitsanzo za magazi.
Kusanthula kwa singlevitamini Banapeza kuti:
Kupatula B3, kudya kwa mavitamini B1, B2, B6, B9 ndi B12 kumalumikizidwa ndi chiopsezo chochepa cha matenda a shuga.
Kusanthula zovutavitamini Banapeza kuti:
Kudya kwambiri kwa vitamini B wovuta kumalumikizidwa ndi chiopsezo chochepa cha 20% cha matenda a shuga, pomwe B6 imakhudza kwambiri kuchepetsa chiopsezo cha matenda a shuga, omwe amawerengera 45.58%.
Kuwunika kwamitundu yazakudya kunapeza kuti:
Mpunga ndi zinthu zake zimathandiza kwambiri mavitamini B1, B3 ndi B6; masamba atsopano amathandiza kwambiri mavitamini B2 ndi B9; shrimp, nkhanu, ndi zina zotero zimathandizira kwambiri ku vitamini B12.
Kafukufukuyu pa anthu aku China adawonetsa kuti kuwonjezera mavitamini a B kumalumikizidwa ndi chiwopsezo chochepa cha matenda a shuga a 2, omwe B6 ali ndi mphamvu yayikulu kwambiri, ndipo kuyanjana uku kutha kukhala pakati pa kutupa.
Kuphatikiza pa mavitamini a B omwe tawatchulawa omwe amalumikizidwa ndi chiwopsezo cha shuga, mavitamini a B amaphatikizanso mbali zonse. Akasoŵa, angayambitse kutopa, kusadya bwino, kusachita pang'onopang'ono, komanso kuonjezera chiopsezo cha khansa zingapo.
• Zizindikiro Zake Ndi Chiyani?Vitamini BKupereŵera?
Mavitamini a B ali ndi mawonekedwe awoawo ndipo amagwira ntchito yapadera pathupi. Kupanda aliyense wa iwo akhoza kuvulaza thupi.
Vitamini B1: Beriberi
Kuperewera kwa vitamini B1 kungayambitse beriberi, yomwe imawoneka ngati neuritis ya m'munsi. Zikavuta kwambiri, systemic edema, kulephera kwa mtima komanso ngakhale kufa kumatha kuchitika.
Zowonjezera: nyemba ndi mankhusu ambewu (monga mpunga), nyongolosi, yisiti, ndowe zanyama ndi nyama yowonda.
Vitamini B2: glossitis
Kuperewera kwa Vitamini B2 kungayambitse zizindikiro monga angular cheilitis, cheilitis, scrotitis, blepharitis, photophobia, etc.
Zowonjezera zowonjezera: mkaka, nyama, mazira, chiwindi, etc.
Vitamini B3: Pellagra
Kuperewera kwa vitamini B3 kungayambitse pellagra, yomwe imawonetsedwa makamaka ngati dermatitis, kutsegula m'mimba ndi dementia.
Zowonjezera zowonjezera: yisiti, nyama, chiwindi, chimanga, nyemba, ndi zina.
Vitamini B5: Kutopa
Kuperewera kwa vitamini B5 kungayambitse kutopa, kusowa chidwi, nseru, etc.
Zowonjezera: nkhuku, ng'ombe, chiwindi, chimanga, mbatata, tomato, etc.
Vitamini B6: Seborrheic dermatitis
Kuperewera kwa Vitamini B6 kungayambitse zotumphukira neuritis, cheilitis, glossitis, seborrhea ndi microcytic anemia. Kugwiritsa ntchito mankhwala ena (monga anti-TB isoniazid) kungayambitsenso kuchepa kwake.
Zowonjezera: chiwindi, nsomba, nyama, tirigu wonse, mtedza, nyemba, yolks dzira ndi yisiti, ndi zina zotero.
Vitamini B9: Stroke
Kuperewera kwa Vitamini B9 kungayambitse megaloblastic anemia, hyperhomocysteinemia, ndi zina zotero, ndipo kusowa pa nthawi ya mimba kungayambitse zilema za kubadwa monga neural chubu defects ndi kung'ambika kwa milomo ndi mkamwa mwa mwana wosabadwayo.
Zowonjezera: chakudya chochuluka, mabakiteriya am'mimba amathanso kupanga, ndipo masamba obiriwira, zipatso, yisiti ndi chiwindi zimakhala ndi zambiri.
Vitamini B12: kuchepa magazi
Kuperewera kwa Vitamini B12 kungayambitse kuperewera kwa magazi kwa megaloblastic ndi matenda ena, omwe amapezeka kwambiri mwa anthu omwe ali ndi malabsorption kwambiri komanso osadya zamasamba.
Magwero owonjezera: amapezeka kwambiri muzakudya zanyama, amangopangidwa ndi tizilombo tating'onoting'ono, olemera mu yisiti ndi chiwindi cha nyama, ndipo mulibe zomera.
Zonse,vitamini BNthawi zambiri amapezeka muzakudya zanyama, nyemba, mkaka ndi mazira, ziweto, nkhuku, nsomba, nyama, tirigu ndi zakudya zina. Tiyenera kutsindika kuti matenda okhudzana ndi zomwe tatchulazi zili ndi zifukwa zambiri ndipo sizimayamba chifukwa cha kuchepa kwa vitamini B. Asanayambe kumwa mankhwala a vitamini B kapena mankhwala, aliyense ayenera kukaonana ndi dokotala ndi wazamankhwala.
Nthawi zambiri, anthu omwe amadya zakudya zopatsa thanzi nthawi zambiri savutika ndi kusowa kwa vitamini B ndipo safuna zowonjezera zowonjezera. Kuphatikiza apo, mavitamini a B ndi osungunuka m'madzi, ndipo kudya kwambiri kumatuluka m'thupi ndi mkodzo.
Malangizo apadera:
Zinthu zotsatirazi zingayambitsevitamini Bkusowa. Anthu awa amatha kumwa mankhwala owonjezera motsogozedwa ndi dokotala kapena wazamankhwala:
1. Khalani ndi zizoloŵezi zoipa za kudya, monga kudya mosadziletsa, kudya pang’ono, kusadya bwino, ndi kuletsa dala kunenepa;
2. Khalani ndi zizolowezi zoipa, monga kusuta fodya ndi uchidakwa;
3. Special zokhudza thupi limati, monga mimba ndi mkaka wa m`mawere, ndi kukula kwa ana ndi chitukuko nyengo;
4. Mu matenda ena amati, monga utachepa chimbudzi ndi mayamwidwe ntchito.
Mwachidule, sikoyenera kuti muwonjezere mwakhungu ndi mankhwala kapena mankhwala. Anthu omwe amadya zakudya zopatsa thanzi nthawi zambiri savutika ndi kuchepa kwa vitamini B.
• Zatsopano ZatsopanoVitamini B1/2/3/5/6/9/12 Ufa/Makapisozi/Mapiritsi
Nthawi yotumiza: Oct-31-2024
