Li-vithamine tsa B li Bohlokoa Hakae Nakong ea Bokhachane?

Litaba

• Vithamine B-1: Thiamine
• Vithamine B-2: Riboflavin
• Vithamine B-3: Niacin
• Vithamine B-5: Pantothenic acid
• Vithamine B-6: Pyridoxine
• Vithamine B-7: Biotin
• Vithamine B-9: Folic acid
• Vithamine B-12: Cobalamin
• Tsela

Ho nka livithamini ha u le moimana

Ho boloka lijo tse nang le phepo e nepahetseng ke e 'ngoe ea lintho tse ntlehali tseo u ka li etsetsang' mele oa hau. Sena ke 'nete haholo-holo ha u le moimana. Lijo tse nang le livithamini tsa B tse robeli (tse tsejoang e le B complex) li bapala karolo ea bohlokoa ho ts'ehetsa bokhachane bo phetseng hantle.

Mary L. Rosser, MD, PhD, ea eang ngakeng Lefapheng la Lithibela le Gynecology le Women’s Health Setsing sa Bongaka sa Montefiore, Bronx, New York, o hlalosa hore, “li boloka’ mele oa hao o le matla ha ngoana oa hao a ntse a hola. Li boetse li fetola lijo ho ba matla, 'me li u fa matla ao u a hlokang nakong ea bokhachane. ” Ts'ebetso ena ea tlhaho ea matla e tla thusa haeba o ikutloa o khathetse nakong ea li-trimesters tsa hau tsa pele le tsa boraro.

E 'ngoe le e' ngoe ea livithamini tsa B tse thathamisitsoeng ka tlase e na le melemo bakeng sa hau le lesea la hau le ntseng le hola.

Vithamine B-1: Thiamine

Vithamine B-1 (thiamine) e bapala karolo e kholo kholong ea ngoana oa hau. Bakhachane ba hloka limiligrama tse 1,4 tsa vithamine B-1 ka letsatsi. Mehloli ea tlhaho ea vithamine B-1 e fumaneha ho:

• li-pastas tsa lijo-thollo kaofela
• tomoso
• fariki
• raese e sootho

Vithamine B-2: Riboflavin

Joalo ka livithamini tsohle tsa B, B-2 (riboflavin) e qhibiliha ka metsi. Sena se bolela hore 'mele oa hau ha o o boloke. U tlameha ho e nkela sebaka ka lijo tsa hau kapa li-vithamine tsa bakhachane.

Riboflavin e boloka mahlo a hau a phetse hantle 'me letlalo la hao le shebahala le khanyang ebile le khatholla. Bakhachane ba lokela ho nka 1.4 mg ea riboflavin letsatsi le leng le le leng. Basali ba sa emeng ba hloka 1.1 mg ka letsatsi. Lijo tse latelang li tletse riboflavin:

• khoho
• kalakuni
• litlhapi
• lihlahisoa tsa lebese
• meroho e metala
• mahe

Vithamine B-3: Niacin

Vithamine B-3 (niacin) e sebetsa ka thata ho ntlafatsa tšilo ea lijo le metabolism ea limatlafatsi. Lingaka li khothaletsa hore bakhachane ba noe 18 mg ka letsatsi. Samentjhisi e monate ea nakong ea lijo tsa mots'eare e entsoeng ka bohobe ba lijo-thollo le salate e ncha ea tuna e ka ba mohloli o motle oa niacin.

Vithamine B-5: Pantothenic acid

Vithamine B-5 (pantothenic acid) e thusa ho theha lihormone le ho kokobetsa maqhubu a maoto. Bakhachane ba hloka hoo e ka bang 6 mg ea pantothenic acid letsatsi le leng le le leng. Lijo tsa hoseng tse kenyelletsang palo e ntle ea B-5 e ka ba li-yolk tsa mahe, kapa sekotlolo sa lijo-thollo tsa lijo-thollo.

Latela lijo tsa motšehare tse nang le vithamine B-5 tse nang le raese e sootho e hlohlelletsang ka broccoli le linate tsa cashew. Lijo tse bobebe tsa mots'eare tsa li-cookie tse tletseng pereate le khalase ea lebese li ka phethela litlhoko tsa hau tsa letsatsi le letsatsi.

Vithamine B-6: Pyridoxine

Vithamine B-6 (pyridoxine) e bapala karolo ea kholo ea lesea la hau le kholo ea sistimi ea methapo. E bohlokoa hape bakeng sa ho hlahisa norepinephrine le serotonin. Tsena ke li-neurotransmitters tse peli tsa bohlokoa (man messengersosa a pontšo). Pyridoxine e ka thusa ho fokotsa matšoao a bokhachane a ho nyekeloa ke pelo le ho hlatsa.

"Hangata re khothaletsa vithamine B-6 bakeng sa phomolo ea ho nyekeloa ke pelo nakong ea bokhachane ba pelehi," ho hlalosa Amelia Grace Henning, CNM Sepetleleng se Akaretsang sa Massachusetts se Boston, Massachusetts. Ka tloaelo, pakeng tsa 25 le 50 mg ho isa hararo ka letsatsi. ” Empa, lingaka li eletsa hore bakhachane ha baa lokela ho feta tekanyetso e khothalletsoang ea letsatsi le letsatsi.

Mehloli e meng ea tlhaho ea vithamine B-6 e kenyelletsa:

• lithollo tsa lijo-thollo kaofela
• libanana
• linate
• linaoa

Vithamine B-7: Biotin

Boto ea Lijo le Phepo ea Naha ea Setsi sa Bongaka sa Naha sa Naha sa Saense e khothaletsa ho noa letsatsi le leng le le leng li-mcg tse 30 tsa vithamine B-7 (biotin) nakong ea bokhachane (35 mcg bakeng sa basali ba anyesang). Bokhachane hangata bo ka baka khaello ea biotin. Kahoo, etsa bonnete ba hore u ntse u lekana. Lijo tse nang le vithamine B-7 li kenyelletsa:

• sebete
• mahe a mahe
• Chard ea Switzerland
• lebese
• tomoso

Vithamine B-9: Folic acid

Vithamine B-9 (folic acid) e kanna ea ba vithamine ea bohlokoahali ea B ho e nka nakong ea bokhachane. March of Dimes e khothaletsa hore basali ba lilemo tsa ho beleha ba noe 400 mcg ea vithamine B-9 letsatsi le letsatsi pele le kamora ho ima.

Litlhoko tsa hau tsa folic acid li tla eketseha ha u ima. Vithamine B-9 e ka thusa ho fokotsa kotsi ea ngoana oa hau ea ho holofala, ho kenyelletsa mokokotlo oa mokokotlo le likoli tse ling tsa methapo ea methapo. Vithamine B le eona e bohlokoa ho hlahisa lisele tse khubelu tsa mali.

Ho nka vithamine ea bakhachane letsatsi le leng le le leng ka bonyane 600 mcg ea folic acid, le ho ja lijo tse nang le boleng bo phahameng, ho tla netefatsa hore o fumana palo e nepahetseng. Mehloli ea asiti ea folic e kenyelletsa:

• lilamunu
• litholoana tsa morara
• meroho e metala, e makhasi joalo ka sepinichi
• broccoli
• asparagase
• linate
• limela tsa linaoa
• mahobe le lijo-thollo

Vithamine B-12: Cobalamin

B-12 (cobalamin) e thusa ho boloka tsamaiso ea hau ea methapo. Mehloli ea vithamine B-12 e kenyelletsa:

• lebese
• likhoho
• litlhapi

Palo e khothalletsoang ea cobalamin nakong ea bokhachane e ka ba 2.6 mcg ka letsatsi.

Empa, lingaka li boetse li lumela hore tlatsetso ea vithamine B-12 hammoho le folic acid (e fumanoang li-vithamine tsa bakhachane) e tla thusa ho thibela likoli tse kang spina bifida le likoli tse amang mokokotlo le sistimi ea methapo e bohareng.

Tsela

Tlatsetso ea khafetsa ea vithamine B e rarahaneng ho feta se kenyellelitsoeng ho livithamini tsa bakhachane hangata ha e khothalletsoe, ho bolela Henning. "Le ha ho kanna ha ba le lipatlisiso sebakeng sena, lintlha ho fihlela joale ha li a tšehetsa liphetoho tse tlatselletsang khafetsa."

Nka mehato e bonolo ho ja lijo tse nang le phepo e nepahetseng tse nang le motsoako oa livithamini tsena tsa B ho boloka uena le lesea la hau le le matla le phetse hantle.