Yadda ake shan bitamin B daidai
Bitamin B suna da matukar mahimmanci ga al'ada metabolism, rigakafi da tsarin juyayi, kuma rashi nasu yana da mummunar tasiri ga bayyanar da lafiya. Tare da masana, mun gano yadda ake ɗaukar bitamin B yadda ya kamata don samun matsakaicin fa'ida.

Ana la'akari da bitamin B na asali saboda suna samar da dukkan hanyoyin makamashi a cikin jiki.1. Ba makawa ba ne don damuwa, ƙara yawan damuwa na tunani da yanayin motsin rai mara kyau.1. Tare da taimakonsu, zaka iya ƙarfafa tsarin rigakafi, inganta ƙwaƙwalwar ajiya da hankali, yanayin fata, gashi da kusoshi.

Ana buƙatar shan bitamin B a cikin nau'i na magunguna da kayan abinci na abinci idan ba a ba su isasshen abinci ba.

Menene bitamin B

Bitamin B rukuni ne na abubuwa masu aiki na ilimin halitta waɗanda ke da kaddarorin iri ɗaya:

  • ba a samar da su a cikin jiki a daidai adadin, don haka dole ne su fito daga waje;
  • narke cikin ruwa;
  • shiga a cikin salon salula metabolism na dukkan gabobin da tsarin, ciki har da rigakafi, narkewa, juyayi, endocrine, zuciya da jijiyoyin jini;
  • suna da kaddarorin neurotropic, sabili da haka suna da mahimmanci don aiki na tsarin tsakiya da na gefe2.

Kowane bitamin yana da nasa "yankin alhakin", yayin da duk micronutrients daga wannan rukunin suna da tasiri mai kyau akan aikin ƙwayoyin jijiya. B1, B6 da B12 ana daukar su mafi tasiri neuroprotectors.2. Haɗin waɗannan bitamin an wajabta shi don cututtuka daban-daban na jijiyoyi: idan ƙananan baya "harbi", hannu yana "numb", ko baya "jammed".

Bayani mai amfani game da bitamin B

Sunan bitaminYaya aiki
B1 ko thiamineYana taimakawa wajen narkar da sunadarai, mai da carbohydrates, yana maido da ƙarshen jijiya na gefe, yana tabbatar da aiki na yau da kullun na ƙananan ƙwayoyin kwakwalwa. Rashin wannan bitamin yana haifar da lalacewa a cikin ƙwaƙwalwar ajiya da iyawar tunani.2.
B6 (pyridoxine)Yana ƙarfafa samar da "hormone na farin ciki" serotonin kuma yana rage yiwuwar damuwa, da kuma ƙara yawan aiki na tunani da jiki.2. Yana da matukar amfani ga mata, domin yana rage radadi a lokacin jinin al'ada, kuma lokacin daukar ciki yana shiga cikin samuwar kwakwalwar jaririn da ke ciki.
B12 (cyanocobalamin)Yana taimakawa wajen haɓaka matakin haemoglobin a cikin jini, yana daidaita ayyukan gastrointestinal tract da tsarin juyayi.2.
B9 (folic acid)Yana goyan bayan aikin tsarin tsarin zuciya da jijiyoyin jini, yana da mahimmanci a lokacin daukar ciki, kamar yadda yake da hannu wajen samar da tsarin jin dadi na tayin. Maza suna buƙata don inganta aikin haihuwa.
B2 (riboflavin)Yana shiga cikin samar da kariya na rigakafi kuma yana daidaita aikin glandar thyroid. Yana taimakawa wajen kula da lafiya da kyawun fata, gashi da farce.
B3 (nicotinic acid, niacinamide, PP)Yana haɓaka metabolism na fats da sunadarai, yana rage matakin "mummunan" cholesterol a cikin jini, yana faɗaɗa tasoshin jini kuma yana inganta kwararar jini zuwa kwakwalwa.
B5 (pantothenic acid)Yana taimakawa wajen cire gubobi daga jiki, don haka zai zama da amfani ga toxicosis na mata masu juna biyu, ragi da sauran nau'ikan maye. Bugu da ƙari, wannan bitamin yana jinkirta tsarin tsufa, yana hana bayyanar farkon gashi mai launin toka da hyperpigmentation.
B7 (biotin ko bitamin H)Yana shiga cikin kira na collagen, yana taimakawa wajen ƙarfafa gashi da kusoshi. Yana rage matakan sukari na jini kuma yana da tasirin kariya akan tsarin zuciya.

Umurnin mataki-mataki don shan bitamin B

Umarni mai sauƙi mataki-mataki daga KP zai gaya muku yadda ake tantance rashi na bitamin B, yadda ake zaɓar magani da kuma matakan kiyayewa yayin shan ta.

Mataki 1. Je zuwa likita

Idan kuna zargin cewa kuna da ƙarancin bitamin B, yi magana da likitan ku game da abin da ke damun ku. Kwararren mai ilimin hanyoyin kwantar da hankali zai yi nazarin alamun bayyanar kuma ya gaya muku abin da bitamin daga wannan rukuni ya kamata a dauka.

Yana iya zama dole a yi gwaje-gwaje don matakin bitamin B don tantance daidai abin da micronutrient ya rasa a cikin jiki.

Kuna iya buƙatar wasu ƙwararrun ƙwararru (gastroenterologist, endocrinologist), saboda ƙarancin bitamin B galibi ana lura dashi a cikin cututtukan hanta, gastrointestinal tract, glandar thyroid.3.

Mataki 2. Zaɓi magani

Yana da kyau idan likita ya rubuta bitamin B. Lokacin zabar da kanku, tuntuɓi mai harhada magunguna ko nazarin bayani game da magani ko kari na abinci. Da farko, kana buƙatar kula da abun da ke ciki, sashi da tsari. 

Mataki 3. Bi umarnin

Lokacin shan bitamin B, kula da rashin dacewa da wasu abinci da magunguna. Kada ku wuce adadin da masana'anta suka ba da shawarar. Wannan ba zai haifar da amfani ba, domin jiki zai ci gaba da sha kamar yadda yake bukata.

Mataki na 4: Kula da yadda kuke ji

Idan bayan hanya na shan bitamin, yanayin kiwon lafiya bai inganta ba, tuntuɓi likita. Wataƙila dalilin rashin lafiya ba shi da alaƙa da rashi na bitamin B.

Shawarar likita akan shan bitamin B

Ana amfani da bitamin B sosai a aikin likita. Masu ilimin likitancin jiki sukan ba da shawarar hadewar B1 + B6 + B12 don neuralgia trigeminal, lumbago, sciatica, polyneuropathy.3,4. Wadannan micronutrients suna mayar da tsarin ƙwayoyin jijiyoyi kuma suna da tasirin analgesic.3, kuma yana taimakawa wajen rage yawan hawan homocysteine ​​​​a cikin jini.

Biotin (bitamin B7) da thiamine a cikin nau'i na monopreparations galibi ana wajabta su don ciwon sukari.

Ya kamata a lura cewa monodros suna da ƙarin al'adun idan aka kwatanta su haɗe da siffofin sashi, don haka bai kamata a ɗauka ba tare da izinin likita ba.

Likitocin allunan suna ba da shawarar shan sau 1-3 a rana, ba tare da taunawa da shan ƙaramin ruwa ba. Likitan ya rubuta tsarin allura daban-daban3,4. 

Shahararrun tambayoyi da amsoshi

Shahararrun tambayoyi game da shan bitamin B masananmu sun amsa: Pharmacist Nadezhda Ershova da nutritionist Anna Batuev.

Yaushe ne mafi kyawun lokacin shan bitamin B?

– A sha bitamin B bayan cin abinci, yana da kyau a raba kashi na yau da kullun zuwa kashi 2-3. Idan kana shan kawai kwamfutar hannu 1 ko capsule, to yana da kyau a sha da safe. Wasu magunguna da kayan abinci na abinci tare da bitamin B suna da tasirin tonic, don haka kada ku sha su kafin lokacin kwanta barci.

Yadda za a zabi adadin bitamin B?

- Zaɓin sashi shine aikin ƙwararrun ƙwararru (masanin ilimin likitancin jiki, likitan ilimin likitanci, masanin abinci mai gina jiki). Don rigakafin hypovitaminosis, ana ba da shawarar bitamin a cikin allurai waɗanda ba su wuce abin da ake buƙata na yau da kullun ba. Ana buƙatar ƙara yawan adadin bitamin don magance wasu yanayin cututtuka. A wannan yanayin, ana gudanar da maganin a cikin gajeren darussa. Lokacin zabar magani da kanku, kuna buƙatar yin nazarin abun da ke ciki, ku san kanku da contraindications kuma ku bi ka'idodin shan miyagun ƙwayoyi da masana'anta suka ba da shawarar.

Ta yaya bitamin B suka fi sha?

- Ba a so a hada bitamin tare da shan shayi mai karfi, kofi, barasa da kayan kiwo. Idan kayi amfani da maganin rigakafi, maganin hana haihuwa na baka, antacids (kamar magungunan ƙwannafi), yana da kyau a tsara yadda ake shan bitamin ɗin aƙalla awa ɗaya daga baya.

Yadda ake hada bitamin B da juna?

– Vitamins na rukuni na B, idan sun haɗu, na iya rage ayyukan juna, duk da haka, fasahar samar da zamani na iya magance wannan matsala. Ana gabatar da shirye-shirye masu tasiri a kan kasuwar magunguna, inda daya ampoule ko kwamfutar hannu ya ƙunshi yawancin bitamin na rukunin B. Amma duk masana'antun ba su amfani da wannan fasaha ba, musamman ma kayan abinci.

Menene mafi kyawun hanyar shan bitamin B?

- Ya danganta da dalilin da likitan ya rubuta maganin bitamin. Vitamins a cikin nau'i na allura suna aiki da sauri kuma yawanci ana rubuta su azaman analgesics don ciwon jijiyoyi. A mafi yawan lokuta, yana da kyau a yi amfani da siffofin kwamfutar hannu. Hanyar magani tare da allura, a matsakaici, shine kwanaki 7-10. Ana iya ɗaukar allunan na tsawon kwanaki 30 ko fiye.

Ta yaya rashin bitamin B ke bayyana kansa?

- Rashin wadatar bitamin B na iya tasowa yayin daukar ciki, a kan tushen abincin da ba daidai ba, cututtuka na gastrointestinal da damuwa na yau da kullum. Alamun rashi na iya haɗawa da:

• bushe fata;

• gashi mai karye da kusoshi;

• rashin tausayi da damuwa;

• saurin gajiya da rashin kuzari;

• matsaloli tare da ƙwaƙwalwar ajiya;

• numbness da tingling na extremities;

• "zaedy" a cikin sasanninta na bakin;

• asarar gashi.

Kwararren gwani, bisa ga alamun, zai iya nuna abin da rashin bitamin daga wannan rukuni ya buƙaci a sake cika shi.

Menene sakamakon yawan yawan bitamin B?

- Yawan wuce gona da iri yayin lura da allurai da aka ba da shawarar ba zai yuwu ba - bitamin B suna narkewa da ruwa, ba sa taruwa a cikin jiki kuma suna fitar da sauri.

Zan iya samun buƙatuna na yau da kullun na bitamin B daga abinci?

- Yana yiwuwa idan abincin ya bambanta, daidaitacce kuma ya ƙunshi samfurori na asalin dabba. Sabili da haka, mafi sau da yawa ƙarancin bitamin na rukunin B yana faruwa a cikin masu cin ganyayyaki, masu cin ganyayyaki da waɗanda ke kiyaye azumi da tsayayyen abinci. Tsofaffi galibi suna da ƙarancin waɗannan bitamin saboda abincinsu ba shi da ƙarancin kayan abinci. Yawancin bitamin B ana samun su a cikin legumes, hanta, gwaiduwa kwai, goro, hatsi, buckwheat da oatmeal, kiwo da madara-madara, nama da kifi iri-iri. Vitamins daga legumes da hatsi suna da kyau a sha idan an jika su kafin dafa abinci.

Tushen:

  1. Jami'ar Sechenov. Labari daga 16.12.2020/XNUMX/XNUMX. E. Shih "Vitamins na rukuni na B suna taimakawa wajen jure matsalolin tunani." https://www.sechenov.ru/pressroom/news/evgeniya-shikh-vitaminy-gruppy-b-pomogayut-luchshe-perenosit-umstvennuyu-nagruzku-/
  2. Magani. B bitamin a cikin aikin asibiti. WAɗancan. Morozova, Doctor of Medical Sciences, Farfesa, OS Durnetsova, Ph.D. Labari daga 16.06.2016/XNUMX/XNUMX. https://remedium.ru/doctor/neurology/vitaminy-gruppy-vv-klinicheskoy-praktike/
  3. Jaridar likitancin Rasha, No. 31 kwanan wata 29.12.2014/XNUMX/XNUMX. "Algorithms da jagororin asibiti don amfani da Neuromultivit a cikin aikin jijiya". Kutsemelov IB, Berkut OA, Kushnareva VV, Postnikova AS https://www.rmj.ru/articles/nevrologiya/Algoritmy_i_klinicheskie_rekome

    dacii_po_primeneniyu_preparata_Neyromulytivit_v_nevrologicheskoy_pra

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  4. "Bayanan asibiti na amfani da bitamin B". Biryukova EV Shinkin MV Jaridar likitancin Rasha. Na 9 kwanan wata 29.10.2021/XNUMX/XNUMX. https://www.rmj.ru/articles/endokrinologiya/Klinicheskie_aspekty_primeneniya_

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