Vitamin B (rukuni)

Lokacin da muke magana game da hadadden B, muna nufin ƙungiyar abubuwa masu narkewar ruwa waɗanda suke tare ko kuma daban a cikin yawancin hanyoyin abinci. Suna tallafawa metabolism ta hanyar aiki azaman coenzymes da jujjuya furotin da carbohydrates zuwa makamashi. Wadannan bitamin suna tallafawa fata da sautin tsoka, aiki tsarin juyayi da ci gaban kwayar halitta.

Menene ake kira ƙungiyar bitamin B?

Zuwa yau, hadadden bitamin B ya haɗa da abubuwa 12 masu narkewar ruwa. Takwas daga cikin waɗannan ana ɗaukar bitamin masu mahimmanci kuma ya kamata a haɗa su cikin abincin:

  • ;
  • ;
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  • B5 (pantothenic acid);
  • ;
  • B7 (biotin, ko bitamin H);
  • ;
  • .

Abubuwa masu kama da Vitamin

Abu ne mai sauki a ga cewa a rukunin bitamin B, adadin bitamin suna da gibba - wato, babu bitamin ,, B10 da B11. Wadannan abubuwa suna nan, kuma an taba daukar su bitamin masu dauke da hadadden B. Daga baya an gano cewa waɗannan mahaɗan mahaɗan ko dai jikinsu ne yake samar dasu, ko kuma basu da mahimmanci (waɗannan halayen ne suke ƙayyade bitamin). Don haka, aka fara kiransu pseudovitamins, ko abubuwa masu kama da bitamin. Ba a haɗa su cikin hadaddun bitamin na B ba.

Choline (B4) - wani sashi mai mahimmanci na abinci mai gina jiki ga dabbobi, ana samar da ƙaramin adadin wannan abun a cikin jikin mutum. An ware ta farko a cikin 1865 daga bovine da gallbladders kuma an sanya mata suna neurin. Yana taimakawa cikin samarwa da sakin neurotransmitter acetylcholine kuma yana taka rawa a cikin metabolism mai. Ana samun Choline a wasu abinci - madara, kwai, hanta, kifi, da gyada. A cikin jiki mai lafiya, choline ana yin shi da kansa. Masana kimiyya a halin yanzu suna duba bukatar choline a matsayin kari, domin akwai hasashen cewa babu isasshen sinadarin choline da ake samarwa a jiki. A cikin 1998 an gane shi azaman abu mai mahimmanci.

Inositol (B8) - wani abu mai mahimmanci don watsa sigina zuwa sel, amsar kwayar halittar jiki, girma da aikin jijiyoyi. Inositol jikin mutum ne ke samar dashi kyauta daga glucose kuma ana samun sa cikin yawancin kayan cikin jiki. Duk da wannan, ana amfani dashi don magani don magance wasu cututtuka. Inositol ana amfani dashi sosai a masana'antu.

Para-aminobenzoic acid (B10) - yaduwa cikin yanayin abu mai mahimmanci don ci gaban beraye da kaji. An fara gano shi azaman magani don lalata gashi a cikin ƙwayoyin mice. A yau an yi imanin cewa wannan mahaɗar ba aba ce ta dole ga jikin mutum ba.

Fata-hepta-glutamic acid (B11) - wani abu wanda ya kunshi abubuwa da yawa kuma ana daukar shi daya daga cikin sifofin folic acid. Akwai ƙaramin bayani game da wannan mahaɗin. An yi imani cewa shine babban ci gaban kajin.

Tarihin binciken

Sau ɗaya a lokaci, "bitamin B" an dauke shi mai gina jiki guda ɗaya. Masu binciken daga baya sun gano cewa ruwan ya ƙunshi bitamin da yawa, waɗanda aka ba su sunaye daban-daban a cikin lambobi. Lambobin da suka ɓace, kamar su B4 ko B8, ko dai ba bitamin ba ne (duk da cewa ana ɗaukarsu haka lokacin da aka gano su), ko kuma wasu kwayoyi ne.

Vitamin B1 an gano shi a cikin 1890s daga likitan sojan Holland Christian Aikman, wanda ke kokarin gano ko wane irin kwayar cuta ce ke haifar da cutar beriberi. Aikman ya lura cewa dabbobin da ake ciyar da shinkafar da ba a gurɓata ba ta nuna alamun rashin lafiya, sabanin waɗanda ake ciyar da shinkafar ba tare da kwarya ba. Dalilin haka kuwa shine kasancewar kasancewar kwayar halittar wani abu wanda aka sanshi yau da suna thiamine.

Riboflavin, ko bitamin B2shine na biyu da aka samo bitamin a cikin hadadden. An samo shi a cikin madara azaman launin rawaya-kore mai kyalli wanda ake buƙata don ci gaban beraye. A farkon 1930s, ana kiran wannan alamar launin riboflavin.

Niacin, ko bitamin B3, an gano shi a cikin 1915 lokacin da likitoci suka yanke shawarar cewa rashi yana haifar da cutar pellagra. Likitan Amurka Ba’amurke Joseph Goldberger ya koya daga gwaje-gwaje tare da fursunoni a cikin kurkukun Mississippi cewa abin da ya ɓace yana cikin nama da madara, amma baya cikin masara. Konrad Arnold Elvey ya gano tsarin sunadarai na niacin a cikin 1937.

Doctor R. Williams ya gano bitamin B5 (pantothenic acid) a cikin 1933 lokacin nazarin abubuwan gina jiki na yisti. Ana samun Pantothenic acid a cikin nama, kayan lambu, hatsi, ƙwai, da sauran abinci da yawa. Vitamin B5 shine farkon coenzyme A, tare da aikinsa a cikin haɓakar carbohydrates, sunadarai da lipids.

Vitamin B6 an gano shi ne a cikin 1934 ta masanin kimiyyar Hungary Paul Györgyi, wanda ke gudanar da bincike kan cututtukan fata a cikin beraye. Zuwa 1938, bitamin B6 ya ware, kuma a cikin 1939 aka sanya masa suna pyridoxine. A ƙarshe, a cikin 1957, matakan da ake buƙata na bitamin B6 a cikin jiki an ƙaddara.

A cikin 1901, masana kimiyya sun gano cewa yisti yana buƙatar haɓakar haɓaka ta musamman, wanda suka kira biosome. A cikin shekaru 30 masu zuwa, kwayoyin halittu sun zama cakuda muhimman abubuwa, daya daga cikinsu shine biotin ko bitamin B7… A karshe, a cikin 1931, masanin kimiyya Paul György ya ware biotin a cikin hanta ya sanya masa sunan bitamin H - inda H a takaice ga Haut und Haar, kalmomin Jamusanci ne na fata da gashi. An raba Biotin a cikin 1935.

Duk da babban ci gaban da zai iya haifar da gano shi a farkon 1930s, bitamin B9 an buɗe shi a hukumance kawai a cikin 1941 ta Henry Mitchell. Hakanan an ware a cikin 1941. Sunan Folic acid ya fito ne daga “folium”, wanda shine kalmar Latin don ganye saboda an fara keɓe ta daga. Sai a shekarun 1960s masana kimiyya suka danganta rashi bitamin B9 da lahani na haihuwa.

Vitamin B12 an gano shi ne a 1926 ta George Richard Minot da William Perry Murphy, wadanda suka gano cewa shan hanta mai yawa na sabunta kwayoyin halittar jini a cikin marasa lafiya masu cutar (rashin iya samar da isasshen jan jini). A cikin 1934, duka masana kimiyya, da George Whipple, sun karɓi kyautar Nobel saboda aikin da suka yi na magance cutar ƙarancin jini. Vitamin B12 ba a rarrabe a hukumance ba har sai 1948.

Abinci tare da matsakaicin abun ciki na bitamin B

Nuna kusan wadatuwa a cikin 100 g samfurin

VitaminSamfurContent
B1 (Thiamine)Ƙananan alade0.989 MG
gyada0.64 MG
Cikakken hatsin Fulawa0.502 MG
Wake wake0.435 MG
Koren wake0.266 MG
tuna0.251 MG
almonds0.205 MG
Bishiyar asparagus0.141 MG
Kifi0.132 MG
Sunflower tsaba0.106 MG
B2 (riboflavin)Hanta na naman sa (raw)2.755 MG
almonds1.138 MG
kwai0.457 MG
namomin kaza0.402 MG
Mutum0.23 MG
alayyafo0.189 MG
Wake wake0.175 MG
Milk0.169 MG
Cikakken hatsin Fulawa0.165 MG
Yogot na halitta0.142 MG
B3 (Niacin)Chicken nono14.782 MG
naman sa na hanta13.175 MG
gyada12.066 MG
tuna8.654 MG
Naman sa (stew)8.559 MG
Naman Turkiyya8.1 MG
Sunflower tsaba7.042 MG
namomin kaza3.607 MG
Koren wake2.09 MG
avocado1.738 MG
B5 (Acikin Pantothenic)Sunflower tsaba7.042 MG
Hantar kaji6.668 MG
Tumatir sun-dried2.087 MG
namomin kaza1.497 MG
avocado1.389 MG
Kifi1.070 MG
Masara0.717 MG
Farin kabeji0.667 MG
Broccoli0.573 MG
Yogot na halitta0.389 MG
B6 (Pyridoxine)Fistashki1.700 MG
Sunflower tsaba0.804 MG
Sesame0.790 MG
Tabarau0.67 MG
Naman Turkiyya0.652 MG
Chicken nono0.640 MG
Naman sa (stew)0.604 MG
Bar wake (pinto)0.474 MG
tuna0.455 MG
avocado0.257 MG
B7 (biotin)Naman sa hanta, shirye-yi40,5 μg
Kwai (duka)20 μg
almonds4.4 μg
Yisti2 μg
Hard cuku Cheddar1.42 μg
avocado0.97 μg
Broccoli0.94 μg
Rasberi0.17 μg
Farin kabeji0.15 μg
Gurasar alkama duka0.06 μg
Folic acid (B9)Chick-fis557 μg
Bar wake (pinto)525 μg
Lamuni479 μg
Leek366 μg
naman sa na hanta290 μg
alayyafo194 μg
Beetroot109 μg
avocado81 μg
Broccoli63 μg
Bishiyar asparagus52 μg
B12 (Cobalamin)Naman sa hanta, soyayyen83.13 μg
Naman sa hanta, braised70.58 μg
Naman sa hanta, danye59.3 μg
Hantar kaji, danye16.58 μg
Mussels, danye12 μg
Shellfish11.28 μg
Tuna, danye9.43 μg
Sardines, abincin gwangwani a cikin mai8.94 μg
Tekun Atlantika, raw8.71 μg
Zomo7.16 μg

Bukatar yau da kullun don bitamin B

Kowane bangare na hadadden bitamin yana da tsari na musamman kuma yana yin takamaiman ayyuka a cikin jikin mutum. Vitamins B1, B2, B3 da biotin suna da hannu a fannoni daban-daban na samar da makamashi, ana buƙatar bitamin B6 don haɓaka metabolism, kuma bitamin B12 da folic acid suna shiga cikin shirye-shiryen rabon tantanin halitta. Kowane bitamin kuma yana da ƙarin ayyuka da yawa. Yawancin bitamin B suna shiga cikin wasu hanyoyin jiki a lokaci guda, kamar bitamin B12 da folic acid. Koyaya, babu wani tsari guda ɗaya wanda ke buƙatar dukkan bitamin B tare. A matsayinka na mai mulki, bitamin B suna da sauƙin samuwa daga abinci na yau da kullum. A wasu lokuta kawai ya zama dole don gabatar da abubuwan da suka dace a cikin abinci (alal misali, bitamin B12, wanda ke ƙunshe a cikin samfuran dabbobi kawai, ya kamata masu cin ganyayyaki da masu cin ganyayyaki daga wasu, roba, tushe).

Tallafin yau da kullun ga kowane bitamin B ya bambanta daga microan microgram zuwa millan miligram. A rana, jiki yakamata ya karɓa:

  • bitamin B1 (thiamine) - daga 0,80 MG zuwa 1,41 MG kowace rana don manya, kuma daga 0,30 MG zuwa 1,4 MG a kowace rana don yara, gwargwadon matakin aikin yau da kullun - yadda rayuwa ke ƙara himma, da ƙarin nazarin bukatun jiki;
  • bitamin B2 (riboflavin) - 1,3 MG kowace rana ga maza sama da shekaru 14, 1,1 MG kowace rana ga mata sama da shekaru 14 (1,4 MG yayin daukar ciki da 1,6 MG yayin shayarwa), 0,3 MG kowace rana don jarirai , 0,4 - 0,6 MG don yara, 0,9 MG kowace rana don matasa daga 9 zuwa 13 shekaru;
  • bitamin B3 (niacin) - 5 MG kowace rana ga jarirai, 9 MG ga yara 1 zuwa 3 shekara, 11 MG na yara 4-6 shekaru, 13 MG na yara 7-10 shekara, 14-15 MG ga matasa a ƙasa da shekaru 14, 14 MG ga mata daga shekara 15, 18 MG ga maza daga shekara 15;
  • bitamin B5 (pantothenic acid) - A matsakaici, 2 zuwa 4 MG kowace rana don yara, 5 MG kowace rana don manya, 7 MG a lokacin daukar ciki da lactation;
  • bitamin B6 (pyridoxine) - a kan 0,5 MG kowace rana don yara, 1 MG kowace rana don matasa 9-13 shekaru, ga manya - 1,3 MG kowace rana tare da ƙara yawan kashi zuwa 2,0 MG a lokacin daukar ciki da lactation;
  • Vitamin B7 (biotin) - 5 zuwa 8 mcg kowace rana ga yara ‘yan kasa da shekaru 4, 12 mcg kowace rana ga yara daga shekara 9 zuwa 13, 20 mcg kowace rana ga matasa daga 9 zuwa 13 shekara, 25 mcg ga matasa daga 14 zuwa 18 shekara , 30 mcg don manya… Tare da lactation, ƙimar ta ƙaru zuwa 35 mcg kowace rana;
  • bitamin B9 (folic acid) - 65-80 mcg kowace rana ga jarirai, 150 mcg ga yara daga shekara 1 zuwa 3, 200 mcg kowace rana ga yara daga shekara 4 zuwa 8, 300 mcg ga matasa daga shekara 9 zuwa 13, 400 mcg na manya da matasa daga shekaru 14. A lokacin daukar ciki, adadin ya tashi zuwa 600 mcg, tare da lactation - 500 mcg;
  • bitamin B12 (cobalamin) - 0,5 - 0,7 μg kowace rana don yara a ƙasa da shekaru 3, 1 μg kowace rana don yara a ƙarƙashin shekaru 10, 1.3 μg ga yara daga 11 zuwa 14 shekara, 1,4 μg ga matasa daga shekaru 14 da manya. An shawarci mata masu ciki su cinye 1,6 mcg na bitamin a kowace rana, lactating - 1,9 mcg.

Bukatar bitamin B yana ƙaruwa tare da dalilai masu zuwa:

  • tsufa;
  • tsananin cin ganyayyaki;
  • cin abinci mara laushi;
  • shan sigari, yawan shan giya;
  • cirewa na sassan sassan narkewa;
  • shan wasu magunguna - corticosteroids, antidepressants, haihuwa da sauran magunguna;
  • ciki da lactation;
  • ƙara motsa jiki;
  • cutar sikila;
  • jiyyar cutar sankara.

Sinadarai da kaddarorin jiki

Yawancin abubuwa da yawa na hadadden bitamin B ba su da alaƙa da juna ko dai ta hanyar kimiyya ko ta ilimin lissafi, amma har yanzu suna da fasali iri ɗaya da yawa:

  1. 1 dukkan su, ban da lipoic acid, masu narkewar ruwa ne;
  2. 2 mafi yawa, idan ba duka ba, sune coenzymes kuma suna taka muhimmiyar rawa a cikin metabolism;
  3. 3 mafi yawansu ana iya samun su daga tushe guda - ko;
  4. 4 mafi yawansu ana iya hada su da kwayoyin cuta na hanji.

thiamin abu ne mai farin lu'ulu'u, mai saurin narkewa cikin ruwa, dan kadan a cikin giya ta ethyl, amma ba za'a iya narkewa a cikin ether da chloroform ba. Kamshinsa yayi kama da na yisti. Thiamine yana rushewa a yanayin zafi mai girma idan pH yayi girma. Zai iya tsayayya da gajeren tafasa har zuwa 100 ° C. Sakamakon haka, kawai ɓacewa aka ɓata yayin dafa abinci ko gwangwani. Tsawan tafasa ko tafasa a alkali yana lalata shi. Barga a cikin yanayin acidic. Nika gari na alkama yana rage abubuwan da ke cikin tayiman, wani lokacin ma har zuwa kashi 80%. Sakamakon haka, a lokuta da yawa, yawancin alkamar alkama galibi ana ƙarfafa ta da roba tare da thiamine.

riboflavin shine mai haske mai haske-ruwan hoda mai haske. Yana narkewa cikin ruwa da ethanol, amma ba za'a iya narkewa cikin ether da chloroform ba. Mai jure zafin rana da acid, amma yana saurin kaskantar da kai lokacin da aka hango shi zuwa ga alkalis da haske. Maganin ruwa-ruwa yana da haske mai launin rawaya-kore. Yana tsayayya da gwangwani da aikin dafa abinci.

Pantothenic acid shine mai ɗanɗano mai ɗanɗano mai haske, mai narkewa cikin ruwa da ethyl acetate, amma mara narkewa cikin chloroform. Yana da tsayayya ga shayarwa da rage abubuwa, amma ana lalata shi ta hanyar dumamawa a cikin yanayin mai guba na acid da alkaline.

niacin shine mafi sauki ga dukkanin bitamin da ke rayuwa. Yana da wani farin crystalline abu, mai narkewa a cikin barasa na ethyl. Rashin ƙarfin zafi. Nicotinamide, wani abu ne na niacin, yana faruwa kamar fararen lu'ulu'u-kamar lu'ulu'u. Yana da ruwa mai narkewa da jure zafi da iska. Wannan shine dalilin da ya sa asarar dafa abinci yawanci kadan. Kamar thiamine, yawancin bitamin B5 sun ɓace yayin aikin nika.

Kungiyar Vitamin B6 ya hada da mahadi 3: pyridoxine, pyridoxal da pyridoxamine. Duk nau'ikan 3 na bitamin B6 sunadaran pyridine, C5H5N kuma sun bambanta da juna a yanayin ɗabi'ar a matsayi na 4 na zobe. Duk nau'ikan 3 suna da sauƙin canzawa ta hanyar ɗabi'a. Pyridoxine wani abu ne mai farin lu'ulu'u mai narkewa cikin ruwa da giya, kuma dan kadan a cikin mai narkewar mai. Yana da damuwa da haske da ultraviolet radiation. Juriya ga zafi a cikin duka maganin acidic da alkaline, yayin da pyridoxal da pyridoxamine ke kaskantar da su a yanayin zafi mai yawa.

Biotin yana da sabon tsarin kwayoyin. Akwai siffofin biotin guda biyu: allobiotin da epibiotin. Biotin da thiamine sune kawai bitamin da ke dauke da sinadarin sulfur wanda ya keɓance har zuwa yau. Vitamin B7 ya yi kira a cikin hanyar dogon allurai. Bari mu narke cikin ruwa da ethyl barasa, amma mara narkewa cikin chloroform da ether. Yana da juriya da zafi ga acid da alkalis. Yana da maɓallin narkewa na 230 ° C.

kwayoyin folic acid ya kunshi raka'a 3, tsarin kwayoyin shi ne C19H19O6N7Vitamins Baminbanin B9 daban-daban sun bambanta da juna a cikin adadin ƙungiyoyin acid glutamic da ake gabatarwa. Folic acid abu ne mai ƙarau mai ƙyalƙyali, mai narkewa cikin ruwa kuma ba mai narkewa cikin ƙanshin mai. Yana da tsayayya ga zafi kawai a cikin maganin alkaline ko tsaka tsaki. Rasa aiki lokacin da aka fallasa shi zuwa hasken rana.

Vitamin B12 ana iya samuwa ne kawai a cikin kayan dabba, ƙwayoyin dabba sun ƙunshi shi da yawa daban-daban. A ƙarƙashin wasu yanayi na abinci, bitamin B12 na iya haɗawa ta ƙwayoyin hanji. Cyanocobalamin ya zama na musamman a cikin cewa an haɗa shi kawai ta hanyar ƙwayoyin cuta, musamman anaerobic. Tsarin bitamin B12 yana daya daga cikin mafi hadaddun. Abu ne mai zurfi ja crystalline. Mu narke cikin ruwa, barasa da acetone, amma ba cikin chloroform ba. B12 yana da tsayayya da zafi a cikin mafita mai tsaka-tsaki, amma an lalata shi da zafi a cikin maganin acidic ko alkaline.

Muna ba da shawarar ku san kanku da nau'ikan rukunin Vitamin B a mafi girma a duniya. Akwai samfura sama da 30,000 masu mu'amala da muhalli, farashi masu kyau da haɓakawa na yau da kullun, akai-akai 5% rangwame tare da lambar kiran kasuwa CGD4899, ana samun jigilar kayayyaki kyauta a duk duniya

Abubuwa masu amfani na bitamin B

Akwai ra'ayoyi da yawa game da fa'idodin lafiyar bitamin na B iri daban-daban. Ana tunanin Thiamine zai taimaka wajen kiyaye lafiyar mutanen da ke fama da cutar wanda kuma ke haɗuwa da ƙananan matakan pyridoxine da cobalamin. Yawan allurai na niacin, wanda likitanka yayi umarni, ƙananan cholesterol da ma'aunin lipoproteins. Wasu shaidu sun nuna cewa niacin na iya hana samartaka (rubuta nau'in insulin na 1) a cikin yara masu haɗari ta hanyar kiyaye haɓakar insulin na pancreatic fiye da yadda ta saba. Ana amfani da Niacin don taimakawa sassaucin ra'ayi da osteoarthritis, kodayake yin amfani da allurai masu yawa na karshen na iya haifar da matsalar hanta. Za'a iya rage yawan ƙaura da raguwa ta hanyar amfani da ƙarin riboflavin. Ana amfani da Pyridoxine ta hanyar warkewa don rage barazanar kamuwa da cututtukan zuciya, don magance tashin zuciya yayin daukar ciki, da kuma taimakawa alamomin ciwan premenstrual. Lokacin haɗuwa da magnesium, pyridoxine na iya samun sakamako mai amfani akan ɗabi'a a cikin yara. An nuna kariyar Cobalamin don inganta haihuwar namiji. Bacin rai, rashin hankali, da rashin tabin hankali galibi suna da alaƙa da rashin ƙarfi a cikin haɗin cobalamin da na ƙura. Folic acid na iya rage yiwuwar cutar sankarar mahaifa ko ta hanji a cikin wasu kungiyoyin masu hadari.

B bitamin yana taka muhimmiyar rawa a cikin samuwar DNA, kasancewa mai alhakin saurin wasu matakai. Tsananin rashi na bitamin na B na iya haifar da cikas a samuwar sabbin ƙwayoyin halitta da haɓakar da ba a sarrafa su, wanda hakan kan haifar da cutar kansa.

B bitamin, a tsakanin sauran abubuwa (kamar su bitamin C, D, E, mai, coenzyme Q10, lipoic acid), suna da mahimmanci ga lafiyar zuciya. Musamman sananne shine rawar da folic acid, B6 da B12 ke takawa wajen rage matakan homocysteine. Kodayake ba a tabbatar da wannan a hukumance ta hanyar magani ba, yawancin karatu sun gano babban adadi na homocysteine ​​a cikin mai mai a kan endothelium (siririn kwayar halitta da ke layi a cikin jijiyoyin jini), da kuma cikin daskararren jini da cikin zuciya cuta.

Har ila yau, likitocin ƙwaƙwalwa suna ƙara juyawa zuwa bitamin B a matsayin magani. Tare da bitamin C, suna taimakawa wajen ci gaba da tasiri ga gland gland na amsawa ga damuwa. Yawancin karatu sun nuna cewa har zuwa kashi 30 na marasa lafiyar da ke kwance a asibiti tare da damuwa suna da ƙarancin B12. Yawancin nazarin ilimin annoba sun bayar da rahoto game da haɗuwa tsakanin ƙananan matakan jini, bitamin B6 da B12, da mafi yawan cututtukan cututtuka. Rashin haɗin bitamin na B yana haɗuwa da rikicewar damuwa da kuma rikicewar rikice-rikice. Yawancin likitoci suna farawa don magance OCD tare da maganin warkewar bitamin inositol.

Aƙarshe, mutum bazai gaza lura da tasirin matakin bitamin na B akan adadin kuzari da kuzari ba. Ficarancin rashi yakan haifar da yawan gajiya, yawan gajiya, da kuma bacci.

Kowane bitamin B shine mai haɗin gwiwa (yawanci coenzyme) don mahimman matakai na rayuwa, ko kuma buƙatar da ake buƙata don aiwatar dasu. Wadannan bitamin na narkewa cikin ruwa, ma'ana, ba a sanya su a cikin kayan kyallen mai, amma ana fitar da su ne a cikin fitsari. Shan bitamin B yana faruwa a cikin hanyar narkewa kuma yawanci yana buƙatar wasu abubuwa (sunadarai) a cikin jiki don ba da damar ɗaukar bitamin.

Hulɗa da wasu abubuwan

Duk matakai a jiki suna haɗuwa, saboda haka wasu abubuwan na iya haɓaka tasirin bitamin B, wasu kuma na iya rage shi.

Fats da sunadarai suna rage buƙatun jiki na bitamin B1, yayin da carbohydrates, akasin haka, suke ƙaruwa. Afarancin abincin teku (kifi da kifin kifi) ya ƙunshi enzyme (thiaminase) wanda ke ragargaza ƙwayoyin cuta a cikin jiki. Sabili da haka, mutanen da ke cinye yawancin waɗannan abinci na iya fuskantar alamun rashin lafiyar bitamin B1. Bugu da ƙari, thiamine yana hulɗa tare da magnesium; ba tare da shi ba, B1 ba zai iya canzawa zuwa yanayin aikinsa na ilimin halitta ba. Bai kamata a sha Riboflavin da alli ba, wanda ke rage sha. Niacin yana aiki da zinc don samar da matakan zinc a hanta. Copper na ƙara buƙatar jiki ga bitamin B5. Ana ba da shawarar amfani da Vitamin B6 (pyridoxine) tare da magnesium, daga cikin mahimman tasirin wannan haɗin shine saukaka alamun bayyanar cututtukan premenstrual. Haɗin pyridoxine da thiamine, da pyridoxine da bitamin B9 ba a ke so. Ba a son amfani da sinadarin folic acid tare da sinadarin zinc, da kuma bitamin B12, tunda suna karawa juna karfi da bukatar juna. Ba za a sha cobalamin (B12) da bitamin C ba, musamman idan ana ɗaukan thiamine da jan ƙarfe a lokaci guda.

Mafi kyawun haɗin abinci don haɗa bitamin B:

  1. 1 Pudding na kabewa tare da tsaba na chia. Sinadaran: madara, puree, chia tsaba, maple syrup, sunflower tsaba, almond, sabo. Ya ƙunshi thiamine, biotin, sunadarai, fiber da sauran abubuwa masu amfani.
  2. 2 Quinoa da salatin kale. Abubuwan hadawa: quinoa, sabo kale, jan kabeji, dill, dafaffen kwai, da garin shinkafa, da man zaitun budurwa, da barkono baƙi. Ya ƙunshi riboflavin, biotin, folic acid da cobalamin.
  3. 3 Salatin da ba shi da alkama tare da quinoa da broccoli. Sinadaran: sabo, quinoa, kokwamba, tumatir ceri, tsaba kabewa, gishirin teku, barkono baƙi, Dijon mustard, vinegar, karin man zaitun budurwa, maple syrup. Ya ƙunshi thiamine da riboflavin.
  4. 4 Gluten Kyautattun Kayan Abincin Quinoa. Abubuwan hadawa :, barkono mai kararrawa, alkamarta mai gwangwani, sabo, cuku mai yalwa, hatsin masara mai sanyi, gishiri, barkono barkono. Ya ƙunshi thiamine, riboflavin, pyridoxine, folic acid, pantothenic acid da cobalamin.

Idan babu contraindications na likita, cututtuka, da zaɓin ɗabi'a, ana samun mafi kyawun bitamin B daga abinci. Waɗannan bitamin sun yaɗu a cikin abinci da yawa kuma yana da sauƙin samun abincin da zai cika wadatar bitamin kuma zai dace da dandano na kowa. Banda shi ne bitamin B12, wanda kawai za a iya samu daga kayan dabba, sabili da haka, a cikin yanayinsa, yana da wuyar samun vegans. A wannan yanayin, a ƙarƙashin kulawar likita, an ba da izinin bitamin na roba. Duk da komai, cin abinci mara kyau na bitamin na roba ba zai iya zama da amfani kawai ba, har ma da cutarwa. Saboda haka, ana ba da shawarar tuntuɓar likita kafin shan kowane bitamin.

Yi amfani da shi a cikin aikin hukuma

Saboda gaskiyar cewa kowane bitamin na rukunin B yana da nasa aikin, ɗaya ko wani bitamin likita ya ba shi dangane da alamomin kai tsaye.

Hadadden bitamin na B an tsara shi, da farko, tare da cikakken rashi, rashin isasshen sha ko tare da iyakantaccen abinci. Har ila yau, galibi ina ba da shawara ga waɗannan bitamin da za a sha a lokacin tsufa, da kuma mutanen da ke shan barasa ko shan sigari. Yawanci ana sanya folic acid a yayin shiri ko lokacin daukar ciki, saboda yana taimakawa wajen ci gaban tayi. Bugu da kari, hadadden bitamin na B a cikin nau'ikan magunguna ana ba da shawarar a sha a irin wannan yanayin:

  • don hanzarta warkar da rauni;
  • tare da stomatitis;
  • don inganta lafiyar jiki na 'yan wasa;
  • ;
  • tare da damuwa;
  • a matsayin wani ɓangare na hadadden far tare da;
  • don taimakawa bayyanar cututtukan cututtuka na premenstrual;
  • tare da cututtukan raunin hankali;
  • don sauƙi na ciwo mai ciwo mai tsanani.

A halin yanzu, ana iya siyan bitamin na B a cikin kantin magani daban-daban daban-daban kuma a cikin hanyar rikitarwa. Mafi yawan lokuta, yawancin bitamin suna zuwa kwaya. A matsayinka na mai mulki, ana ɗaukar waɗannan bitamin a cikin kwasa-kwasan, a matsakaita, har tsawon wata ɗaya. Na dabam, ana iya samun bitamin na B a cikin hanyar allura (cikin jijiyoyin jini da na jijiyoyin jiki) - an tsara su ne don inganta da hanzarta shawar abubuwa - da kawunansu.

Amfani da bitamin na B a magungunan gargajiya

Likitocin gargajiya, kamar yadda suke a likitancin gargajiya, sun fahimci mahimmancin bitamin na B a cikin samar da makamashi, lafiyar jiki gaba ɗaya, da fata, gashi da ƙusa. Ana ba da shawarar abubuwan shafawa masu ɗauke da bitamin B (musamman B6). Ana amfani da rubs da bitamin B1, B2 da B6. Hakanan akwai shahararrun girke-girke don magance karancin jini tare da abinci wanda ke ɗauke da adadin bitamin B12. Musamman mai amfani shine cirewa daga hanta ɗan maraƙi, wanda yake da wadataccen bitamin, kuma adadin mai da cholesterol kadan ne.

Bugawa binciken kimiyya akan bitamin B

  • Masana kimiyya daga Jami'ar Adelaide, Ostiraliya, sun gano cewa shan bitamin B6 na iya taimaka wa mutane su tuna da mafarkin da suke yi. Nazarin, wanda aka buga a yanar gizo, ya hada da mahalarta Ostiraliya 100 wadanda suka sha karin sinadarin bitamin B kafin kwanciya kwana biyar a jere. Vitamin B6 ba shi da tasiri ga haske, quirkiness, ko launi na mafarkai da sauran fannoni. Wasu daga cikin mahalarta sun sha maganin maye, yayin da sauran suka ɗauki MG 240 na bitamin B6 kafin lokacin bacci. Yawancin batutuwa, waɗanda da kyar suke tuna mafarkin da suka yi, sun yarda cewa bayan shan bitamin, ya fi musu sauƙi su tuna abin da suka yi mafarki. Koyaya, shugabannin binciken sunyi gargadin cewa amfani da irin wannan maganin na pyridoxine na dogon lokaci ya kamata kwararren likita ya kula dashi.
  • Rahoton kwanan nan da aka buga a cikin Journal of the Endocrine Society ya kalli batun rashin ganewar asali saboda shan ƙarin kwayar halittar da ake kira bitamin B7. Mai haƙuri yana shan 5000 mcg na biotin yau da kullun, wanda ya haifar da kuskuren gwaji na asibiti, rediyo mara amfani, yin nazari, kuma kusan ya haifar da wata hanya mai rikitarwa mai rikitarwa wacce aka tsara don hypercoagulation. Wannan saboda likitoci sun yi zargin cewa mai haƙuri yana da hypercortisolemia ko ƙari wanda ke haifar da testosterone. Kamar yadda ya juya, alamun farko sun samo asali ne daga yawan amfani da biotin, wanda a gargajiyance ana ɗaukar bitamin wanda ke inganta yanayin fata, gashi da ƙusoshi.
  • Wani labarin bita da aka buga a cikin Jaridar Cibiyar Nazarin Zuciya ta Amurka ta nuna cewa karin bitamin ba shi da fa'ida wajen hana ko magance cututtukan zuciya. Masu binciken sun gano cewa bayanai kan abubuwa hudu da aka fi amfani da su - multivitamins, bitamin D, alli, da bitamin C - ba su nuna sakamako mai kyau ba wajen hana cututtukan zuciya da jijiyoyin jini, ko kuma cewa babu wani canji a cikin yawan mace-macen daga dukkan abubuwan da ke sama. Iyakar abin da aka keɓance sune folic acid da rukunin B masu yawan bitamin, wanda folic acid ya kasance haɗuwa. Vitamin B9 an nuna don rage haɗarin bugun jini. A lokaci guda, niacin (bitamin B3) da antioxidants suna da alaƙa da ƙarin haɗarin mutuwa daga cututtukan zuciya.

Amfani da bitamin B a cikin kayan kwalliya

Ana iya faɗi ba tare da wata shakka ba cewa bitamin na B suna da mahimmanci ga fata da ƙusoshin hannu. Wannan shine dalilin da ya sa akwai girke-girke da yawa don masks, decoctions, lotions - duka tare da kayan haɗi na halitta da ƙari na bitamin kantin magani.

Masks na gashi, waɗanda suka haɗa da bitamin na B, galibi ana sanya su azaman ƙarfafawa, maidowa da haɓaka haɓakar launin fata. Abincin da yafi kowane lafiya amfani dashi wanda yake dauke da bitamin sune ɗanyen ƙwai da ruwan aloe vera. Ana hada man shafawa iri daban daban, zuma da kayan kwalliyar ganye. Don haka, ana samun cakuda abubuwan da suka wajaba don gashi (bitamin B, A da E), wanda ke da maganin antiseptic, antioxidant da kuma Condition. Irin waɗannan abubuwan, alal misali, haɗuwa ne da gwaiduwar kwai, man burdock, zuma da ruwan 'ya'yan itace. Bugu da kari, zaka iya amintar da amfani da bitamin na B a cikin ampoules, a hada su da man kayan lambu da hadawa da kayan kwalliya, alal misali, chamomile ko nettle. Mafi ingancin bitamin kantin magani don gashi sune bitamin B1, B3, B6 da B12.

B bitamin na da mahimmanci. Suna da kayan sake farfadowa da antioxidant. Bugu da kari, a hade tare da sauran sinadaran, suna samar da karin fa'ida a matsayin mai sabuntawa, kariya, moisturizing da antibacterial wakili. Samfurori da ake amfani da su a maskin fuska sune ƙwai, ayaba, alayyafo, almond, oatmeal ,.

  • Ana ɗaukar ingantaccen girke -girke abin rufe fuska, wanda ya haɗa da tsunkule na gishiri na teku, tsunkule na turmeric, teaspoon na zuma, yogurt na halitta da rabin ayaba a cikin nau'in dankali.
  • Don fata mai laushi, ana ba da abin rufe fuska mai dauke da karamin cokali 1 na ruwan 'aloe vera juice', karamin cokali 1 na ruwan 'chamomile broth', rabin karamin cokali na lemun tsami ko kuma ruwan inabi na tuffa, rabin ayabar da aka nika da kuma karamin cokali 1.
  • Ana iya yin goge-goge a gida da zuma karamin cokali 1, oatmeal karamin cokali, gishiri kadan, dan kadan na ruwan kanwa, karamin cokali 1 ko almon, da karamin cokali kiwi, abarba, ko gwanda mai tsarkakakke.
  • Don fata mai tsufa, abin rufe fuska mai narkewa tare da cokali 1 na man argan, ƙaramin cokali 1 na zuma, guava puree, cokali 1 na man sunflower da ƙaramin cokali ɗaya na ƙasa na iya dacewa.

Biotin, bitamin B6 da B12 suna da matukar mahimmanci ga lafiyar ƙusa. An shawarci amfani da man almond, man avocado don karfafa farantin ƙusa.

Kar ka manta cewa kyau yana fara ne daga ciki, kuma mafi mahimmanci shine a tabbatar da samun dukkan bitamin da kuma ma'adanai daga abinci. Jiki lafiyayye, wanda a cikinsa akwai wadatattun abubuwa masu mahimmanci, yayi kyau da kyau.

Amfani da bitamin na B a kiwon dabbobi

Kamar yadda yake da lafiyar ɗan adam, bitamin B yana da mahimmanci ga dabbobi. Suna tallafawa aikin yau da kullun na tsarin juyayi da na rigakafi, ci gaba da haɓaka, samar da makamashi, kumburi cikin ƙwayoyin cuta da gabobi, da ƙoshin lafiya da narkar da dabba. Dukkanin bitamin na kungiyar ba makawa, saboda haka ya zama dole a tabbatar da samun dukkanin hadadden jiki. Yawanci, abincin dabbobi yana da ƙarfi wanda aka ƙera da bitamin da kuma ma'adanai. Yakamata a ba da hankali na musamman don kasancewar thiamine a cikin abincin, saboda ya fi saurin lalacewa.

Amfani da bitamin na B wajen samar da amfanin gona

Akwai bitamin da yawa waɗanda ke aiki azaman biostimulants na shuka, amma mafi mashahuri sune B1, B2, B3 da B6 saboda tasirin su akan metabolism na shuka. Yawancin ƙananan ƙwayoyin cuta suna samar da bitamin B a matsayin samfurori na halitta, amma abubuwan yisti sun ƙunshi mafi girma. B-bitamin suna aiki a matakin salon salula kuma ana samun su azaman ƙari a cikin gels na cloning da mafita na cloning, maganin kwanciya na ma'adinai, da yawancin tsire-tsire biostimulants.

Ofayan mafi kyawun amfani ga bitamin B shine don taimakawa tsirrai su farfaɗo daga dasawa. Lokacin da aka dasa shukar, ƙananan gashin gashi na kan lalacewa sau da yawa, wanda ke sanya wuya samun isasshen ruwa da ma'adinai. Ofarin B-bitamin ga ruwan ban ruwa yana ba wa shuke-shuke haɓakar da suke buƙata. B-bitamin suma suna taimakawa yayin dasawa daga ƙasa zuwa hydroponics. Don yin wannan, kafin dasawa, an dasa tsiron cikin ruwa wadatacce da bitamin B.

Gaskiya mai ban sha'awa game da bitamin B

  • Royal jelly yana dauke da isasshen bitamin B gwargwadon yadda za a iya shan sa daidai da kayan abincin da ake ci.
  • Ana samun rashi ƙarancin ƙwayoyin cuta a ƙasashe inda ake cin abinci mai ƙima. A cikin ƙasashen yamma, yawancin lokuta ana samun sa ne ta yawan shan barasa ko kuma cin abincin da bai dace ba.
  • Yawan amfani da danyen farin kwai, misali na masu ginin jiki, na iya tsoma baki tare da shayar da kwayoyin halittar da kuma haifar da nakasu.
  • Bincike ya nuna cewa mutanen da ke da karancin abinci suna saurin fuskantar matsalar rashin jin magana bayan sun kai shekaru 50.

Abubuwan haɗari na bitamin B, ƙarancinsu da gargaɗin

Ficarancin kowane bitamin na hadaddun yana bayyana kansa a cikin wasu alamun alamun, a kowane yanayi suna iya bambanta. Kuma kawai likita, bayan gudanar da karatu na musamman, zai iya gaya ko kuna da rashi ɗaya ko wani bitamin. Koyaya, akwai alamun bayyanar cututtuka na rashi bitamin B, gami da:

  • rikicewar jijiyoyi;
  • rikicewar gani;
  • kumburin harshe, fata, lebe;
  • ;
  • karancin jini;
  • damuwa, damuwa, ƙara gajiya;
  • rikicewar hankali;
  • asarar gashi;
  • damun bacci;
  • jinkirin warkar da raunuka.

A lokuta da yawa, za a iya shan yawancin allurai na bitamin mai narkewa ba tare da sakamako masu illa ba tun da yake ana saurin fitar da abubuwa daga jiki. Koyaya, idan kuna shan fiye da 500 na niacin kowace rana, kumburin hanta zai iya bunkasa. Niacin na kuma iya sanya shi wahala wajen sarrafa yawan sukarin da ke cikin jini a cikin masu ciwon suga, tare da kara yawan sinadarin uric acid, wanda hakan zai ta’azzara. Bugu da kari, yawan niacin yana kara karfin ruwan ciki da rage karfin jini. Koyaya, nau'in niacin da aka sani da inositol hexaniacinate galibi baya samar da waɗannan tasirin.

Babban allurai na pyridoxine na iya haifar da kumburin hanta ko lalacewar jiji na dindindin.

Yawan allurai na bitamin B2 na iya haifar da canzawar fitsari, wannan tasirin al'ada ne kuma baya cutarwa ga jiki.

Gabaɗaya, bitamin na B basa da guba kuma babu wata illa mai tsanani lokacin da abin da ake buƙata na yau da kullun ya wuce. Koyaya, yakamata a ɗauki dukkanin shirye-shiryen bitamin tare da taka tsantsan kuma yakamata a tuntuɓi likitan da ke halarta game da hanawa da ma'amala da wasu magunguna.

Bayanan bayanai
  1. Vitamin B-Hadadden. Magungunan Michigan. Jami'ar Michigan,
  2. Vitamin B. New Encyclopedia na Duniya,
  3. USDA Abincin Bayanai. Ma'aikatar Aikin Gona ta Amurka,
  4. Tabbatar da hukuncin abun cikin biotin na zaɓaɓɓun abinci ta amfani da HPLC / avidin mai ɗauke da sahihiyar hankali. CG Staggs, WM Sealey da sauransu. DOI: 10.1016 / j.jfca.2003.09.015
  5. Cibiyoyin Lafiya na Kasa. Ofishin Abincin Abincin. Ma'aikatar Lafiya ta Amurka da Ayyukan Dan Adam,
  6. Bayanin Nutri. Fahimtar bitamin & ƙari,
  7. Maganin Vitamin B. Encyclopedia.com,
  8. Takardar B6, B7, B9, B12. Vitamin a cikin motsi,
  9. Nau'in Vitamin B,
  10. JL Jain, Sunjay Jain, Nitin Jain. Tushen ilimin Biochemistry. Babi na 34. Bitamin mai narkewa cikin ruwa. shafi na 988 - 1024. S. Chand & Company Ltd. Ram Nagar, New Del - 110 055. 2005.
  11. Duk Game da,
  12. Vitamin da Haɗin Ma'adanai: Dangantakar Relationsarfin Mahimman abubuwan gina jiki. Dokta Deanna Minich,
  13. Yin amfani da bitamin B a cikin hadadden maganin ciwo mai ciwo. OA Shavlovskaya. Doi: 10.17116 / jnevro201711791118-123
  14. GN Uzhegov. Cikakken kundin sani na taimakon farko. OLMA Media Group. Moscow, 2006.
  15. Denholm J. Aspy, Natasha A. Madden, Paul Delfabbro. Hanyoyin Vitamin B6 (Pyridoxine) da Tsarin Hadaddiyar B akan Mafarki da Bacci. DOI: 10.1177 / 0031512518770326
  16. Heather M Stieglitz, Nichole Korpi-Steiner, Brooke Katzman, Jennifer E Mersereau, Maya Styner. Wanda ake tuhuma da Testosterone-Samar da Tumor a cikin Mara lafiyar mai Tarin Kayan Abincin. Jaridar Endocrine Society, 2018; DOI: 10.1210 / js.2018-00069.
  17. David JA Jenkins, J. David Spence, da sauransu. Vitarin Bitamin da Ma'adanai don Rigakafin CVD da Jiyya. Jaridar Kwalejin Kwalejin Zuciya ta Amurka, 2018; DOI: 10.1016 / j.jacc.2018.04.020
  18. “Me yasa Zuciyar Dabbobinku, Brain da Tsarin Jijiyoyi na Iya Bukatar aminsarin Bitamin B, Komai Irin Abincin Da Kuke Ciyarwa”,
  19. B-bitamin,
  20. Maganin Vitamin B. CIKI MAI GUDU. Encyclopaedia Britannica,
  21. Jerin bitamin. Harvard Kiwon Lafiya. Makarantar Kiwon Lafiya ta Harvard,
Sake buga kayan

An hana amfani da kowane abu ba tare da rubutaccen izininmu ba.

Dokokin tsaro

Gudanarwar ba ta da alhakin kowane yunƙuri na amfani da kowane girke-girke, shawara ko abinci, kuma ba ta da tabbacin cewa bayanin da aka ƙayyade zai taimaka ko cutar da ku da kanku. Yi hankali kuma koyaushe tuntuɓi likitan da ya dace!

Karanta kuma game da sauran bitamin:

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