Bitamin B sune rukunin bitamin guda takwas masu narkewa da ruwa waɗanda ke da mahimmanci ga adadin mahimman ayyuka na jiki.
Wadannan bitamin suna taimakawa wajen sakin makamashi daga abinci kuma suna da mahimmanci ga tsarin rigakafi da juyayi. Ba a adana su a cikin jiki, don haka dole ne mu ci abinci a kai a kai. Bari mu gano dalilin da ya sa suke da mahimmanci ga masu cin ganyayyaki da kuma inda za mu samo su.
Vitamin B1 (thiamine)
Thiamine yana taimaka wa jikin mu yin amfani da carbohydrates kuma ya samar da adenosine triphosphate (ATP), "kuɗin kwayoyin halitta" na canja wurin makamashi a cikin sel.
Alamomin rashi B1: ciwon kai, tashin zuciya, gajiya, bacin rai, bacin rai, mantuwa, rashin narkewar abinci, maƙarƙashiya, rashin cin abinci da rage kiba. Babban rashi na iya haifar da beriberi, wanda ke shafar zuciya da wurare dabam dabam. Mutanen da suka dogara da shirye-shiryen abinci, da kuma waɗanda ke guje wa samfuran hatsi, suna cikin haɗari.
Mafi kyawun Tushen B1: hatsi gaba daya ( hatsi, burodin nama, taliyar hatsi gabaɗaya da shinkafa mai launin ruwan kasa), yisti mai gina jiki, tsantsa yisti, kabewa acorn, sunflower da sesame tsaba, tahini (manna iri na sesame), masara akan cob, pecans, ƙwaya Brazil, hazelnuts da legumes (wake, wake da lentil).
Kuna buƙatar kari?
A'a, ingantaccen abinci mai cin ganyayyaki yana rufe buƙatar jiki don B1. Idan ka sha kari, kada ka wuce gona da iri, saboda yana iya zama cutarwa. 100 MG ko kadan kadan a kowace rana zai isa.
Vitamin B2 (riboflavin)
Riboflavin yana da mahimmanci ga girma, lafiyayyen gani, da samar da jajayen ƙwayoyin jini. Yana taimaka wa jiki yin amfani da bitamin B6 kuma shine antioxidant wanda ke kare ƙwayoyin mu da DNA daga radicals masu cutarwa.
Alamomin rashi B2: gajiya, takurewar girma, matsalolin narkewar abinci, tsagewa da jijiyoyi a kusurwoyin baki, ciwon makogwaro, gajiyar idanu, da sanin haske.
Mafi kyawun tushen B2: tsantsar yisti, yisti mai gina jiki, quinoa, muesli, ƙaƙƙarfan hatsin karin kumallo na vegan, ƙaƙƙarfan madarar soya, avocado, almonds, shinkafa daji, namomin kaza, da mangetou. Ƙananan cin abinci yana da yawa musamman a tsakanin matasa waɗanda suka tsallake karin kumallo (rashin yana faruwa a matsakaita a cikin 1 cikin 5 'yan mata matasa da 1 a cikin 12 maza).
Kuna buƙatar kari?
A'a, ingantaccen abinci mai cin ganyayyaki zai iya biyan bukatun ku na bitamin B2.
Vitamin B3 (niacin)
Wannan bitamin yana da mahimmanci ga yawancin halayen asali a cikin jiki kuma yana taimakawa wajen kula da tsarin jin tsoro da kiyaye lafiyar fata.
Alamomin rashi B3: wuraren da aka shafa na fata da aka fallasa ga hasken rana da / ko matsa lamba, gudawa, a cikin matsanancin yanayi - rashin hankali.
Mafi kyawun tushen B3: yisti na abinci mai gina jiki, gyada, ƙaƙƙarfan hatsin karin kumallo na vegan, quinoa, muesli, cire yisti, shinkafa daji, spaghetti gabaɗaya, masara akan cob, shinkafa launin ruwan kasa, da acorn porridge.
Kuna buƙatar kari?
A'a, ingantaccen abinci mai cin ganyayyaki zai iya biyan bukatun ku na B3. Ka tuna cewa cin abinci mai yawa na wannan bitamin (fiye da 200 MG kowace rana) na iya haifar da jajayen fata, kuma yawan allurai (3-6 g kowace rana) na iya lalata hanta.
Vitamin B5 (pantothenic acid)
Pantothenic acid yana taimakawa wajen samar da hormones kuma yana da mahimmanci ga tsarin rigakafi mai kyau. Ana amfani da shi don yin coenzyme A (CoA), "ƙwayoyin taimako" da ake buƙata don yawancin halayen da ke cikin jiki.
Alamomin rashi B5: jin kasala da tashin hankali, ciwon kai, sauyin yanayi da matsalolin narkewar abinci.
Mafi kyawun tushen B5: yisti mai gina jiki, ƙaƙƙarfan hatsin karin kumallo na vegan, avocado, acorn squash, plantains, gasashen dankali, masara akan cob, dankali mai daɗi, namomin kaza, lemu, mangetou, pecans, oatmeal, da chestnuts.
Kuna buƙatar kari?
A'a, ingantaccen abinci mai cin ganyayyaki zai rufe buƙatun ku na B5. Ya isa a karɓi 200 MG ko ƙasa da haka kowace rana.
V6 bitamin (pyridoxine)
Pyridoxine yana taimakawa wajen samar da haemoglobin, wani abu a cikin jajayen ƙwayoyin jini wanda ke ɗaukar iskar oxygen a cikin jiki. Wannan yana kiyaye tsarin garkuwar jikinmu da lafiyarmu.
Alamomin rashi B6: ba kasafai ba, amma yana iya haifar da anemia, kumburin harshe, damuwa, rudani, raunin garkuwar jiki, da matsalar narkewar abinci.
Mafi kyawun tushen B6: sinadirai masu yisti, muesli, wadataccen abincin karin kumallo, avocado, pistachio, sprouts alkama, kabewa porridge, ayaba, quinoa, sunflower tsaba, masara a kan cob, dukan alkama spaghetti, Brussels sprouts, spring ganye, chestnuts, hazelnuts, lemu, tsaba sesame. da tahini, tumatir da goro.
Kuna buƙatar kari?
A'a, ingantaccen abinci mai cin ganyayyaki zai rufe buƙatun ku na B6. Yawan cin abinci - fiye da milligrams 200 a kowace rana - zai iya haifar da asarar jin dadi a hannaye da ƙafafu, raunuka na fata da matsalolin narkewa. Kada ku ɗauki fiye da MG 10 na bitamin B6 kowace rana a cikin kari sai dai idan likita ya umarce ku.
Виbitamin B7 (biotin)
Biotin (bitamin B7) yana taka muhimmiyar rawa a cikin kitse, sukari da metabolism na furotin kuma yana da amfani ga fata da kusoshi masu lafiya.
Alamomin rashi B7: asarar gashi, farce masu karye, rashes ko wasu matsalolin fata, damuwa da gajiya. Karancin yara na iya haifar da rauni na tsoka, gajiya, da jinkirin ci gaba.
Mafi kyawun Tushen B7: tempeh (waken soya fermented), gyada da man gyada, hazelnuts, almonds, walnuts, pecans, pistachios, muesli, sinadirai masu yisti, oatmeal ko oatmeal, namomin kaza, avocados, sunflower da sesame tsaba, tahini, garu karin kumallo hatsi da harbe na alkama.
Kuna buƙatar kari?
A'a, kawai ku ci abinci iri-iri na tushen shuka kuma zaku sami isasshen bitamin B7. Shan 900 MG ko žasa na biotin a kowace rana a cikin kari ba zai haifar da lahani ba. Magunguna na iya shafar matakan wannan bitamin a cikin jiki - alal misali, magungunan anticonvulsants da ake amfani da su don magance cututtuka na iya rage matakan biotin.
Vitamin B9 (folate ko folic acid)
Kalmar "folate" ta fito ne daga kalmar Latin "folium", wanda ke nufin "leaf", don haka za ku iya tunanin inda za ku nemi wannan bitamin. Folate (ko folic acid) yana da mahimmanci don aikin kwakwalwa da tsarin juyayi, samar da DNA, haifuwa ta tantanin halitta, kuma, kamar bitamin B12, yana da mahimmanci don gina ƙwayoyin jajayen jini. Yana taka muhimmiyar rawa wajen samun haihuwa, kuma ana shawartar mata masu juna biyu ko masu kokarin daukar ciki su rika shan 400 microgram na folic acid a kullum har zuwa mako na goma sha biyu na ciki don hana ciwon bututun da ba na auricular ba.
Bincike ya nuna cewa mutane da yawa suna da karancin wannan bitamin. Ana ganin ƙananan matakin a kusan kashi ɗaya bisa uku na 'yan mata, wanda ke nuna haɗarin anemia. Fiye da kashi 90% na matan da suka kai shekarun haihuwa na iya samun matakan folate a ƙasa da bakin kofa, wanda ke nuna babban haɗarin lahani na bututu mara sauti. Wannan ba yana nufin za a haifi ’ya’yansu da lahani ba, kawai dai ana ganin suna cikin haɗari.
Alamomin rashi B9: rashin girma, rashin ci, kumburin harshe da gumi, matsalolin fahimta, gajiya, jini da rashin narkewar abinci.
Mafi kyawun tushen B9: sinadirai masu yisti, edamame, tempeh (fermented waken soya), soya madara, tofu, kore kayan lambu (bishiyar asparagus, Brussels sprouts, alayyafo, Kale, kabeji, broccoli, letas da Peas), yisti tsantsa, ja barkono, garu karin kumallo hatsi, lemu, beets , lentils, acorn squash, alkama harbe, zaki masara, muesli, ceri tumatir da hazelnuts.
Kuna buƙatar kari?
A'a, ingantaccen abinci mai cin ganyayyaki zai rufe buƙatun ku na B9. Shan manyan allurai (fiye da milligram ɗaya a kowace rana) na dogon lokaci na iya zama haɗari kuma yana iya ɓoye alamun ƙarancin bitamin B12, wanda zai haifar da lalacewar tsarin juyayi.
Vitamin B12
Vitamin B12 yana taimakawa kula da ƙwayoyin jijiya masu lafiya da kuma samar da DNA. Yana samar da jajayen ƙwayoyin jini tare da folic acid kuma yana taimakawa baƙin ƙarfe yayi aiki mafi kyau a cikin jiki.
B12 na samar da kwayoyin cuta a cikin ƙasa da ruwa. Ana amfani da mutane (da dabbobi) don samun abinci daga ƙasa. Duk da haka, samar da abinci na zamani yana da gurɓatacce har muna buƙatar kari. Kayan dabbobi sun ƙunshi B12 saboda an ƙara shi a cikin abincin dabbobi, don haka kawai yanke tsakiyar kuma sami wannan bitamin da kanku!
Alamomin rashi B12: gajiya, rashin kuzari, tingling, raunin tsoka, damuwa, rashin ƙwaƙwalwar ajiya. Ƙananan matakan B12 na iya haifar da haɓakar matakan amino acid homocysteine , wanda ke ƙara haɗarin cututtukan zuciya. Ana iya bincika matakan B12 cikin sauƙi tare da gwaje-gwajen jini, kuma kowane rashi ana iya bi da shi tare da kari ko allurai.
Mafi kyawun tushen B12: tsantsa yisti, flakes yisti mai gina jiki tare da B12, B12-garur kayan kiwo na tushen shuka, hatsin karin kumallo mai ƙarfi B12. Tabbatar cewa abincin da kuke saya yana da ƙarfi da B12, saboda abinci mai gina jiki ba shi da shi.
Kuna buƙatar kari?
Ee! Musamman idan kun kasance fiye da 50, kamar yadda wannan bitamin ya zama mafi muni da shekaru.
Ko kun zaɓi abinci mai ƙarfi ko kari, kuna buƙatar cinye su akai-akai. Ana ba da shawarar shan har zuwa 2000 microgram na bitamin B12 (microgram shine miliyan daya na gram, don haka kawai muna buƙatar ƙaramin adadin B12, amma samun shi yana da mahimmanci).