Li-vithamine tsa B-Complex: Melemo, Litlamorao le Tekanyo

Litaba

• Li-vithamine tsa B-Complex ke eng?
• Ke Mang ea Lokelang ho Nka Vithamine ea B-Complex?
• Basali ba baimana kapa ba anyesang
• Batho ba baholo ba baholo
• Ba nang le Maemo a itseng a Bongaka
• Lihoai le Vegans
• Batho ba Noa Meriana e itseng
• Melemo ea bophelo bo botle ba ho nka livithamini tsa B-Complex
• E ka Fokotsa khatello ea maikutlo le Boost Mood
• E ka Fokotsa Matšoao a ho Tšoenyeha kapa ho Tepella Maikutlong
• Tekanyo e khothalletsoang
• Litla-morao tse ka bang teng
• Ntlha ea Bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Li-vithamine tsa B ke sehlopha sa limatlafatsi tse phethang karolo ea bohlokoa mmeleng oa hau.

Batho ba bangata ba fumana likhothaletso tsa livithamini tsena ka ho ja feela hobane li fumaneha lijong tse fapaneng.

Leha ho le joalo, lintlha tse kang lilemo, bokhachane, khetho ea lijo, maemo a bongaka, liphatsa tsa lefutso, meriana le ts'ebeliso ea joala li eketsa tlhokeho ea 'mele ea livithamini tsa B.

Maemong ana, ho ka hlokahala.

Lisebelisoa tsa phepo e nang le livithamini tsohle tsa B li bitsoa li-vithamine tse rarahaneng tsa B.

Mona ke melemo ea bophelo bo botle ba livithamini tse rarahaneng tsa B hammoho le likhothaletso tsa litekanyetso le litla-morao tse ka bang teng.

Li-vithamine tsa B-Complex ke eng?

Lisebelisoa tse rarahaneng tsa B hangata li paka li-vithamine tsa B tse robeli ka pilisi e le 'ngoe.

Li-vithamine tsa B li qhibiliha ka metsi, ho bolelang hore 'mele oa hau ha o li boloke. Ka lebaka lena, lijo tsa hau li tlameha ho li fa letsatsi ka leng.

Li-vithamine tsa B li na le mesebetsi e mengata ea bohlokoa 'me li bohlokoa bakeng sa ho boloka bophelo bo botle.

Li-vithamine tse rarahaneng tsa B hangata li na le tse latelang:

• B1 (thiamine): Thiamine e bapala karolo ea bohlokoa ho metabolism ka ho thusa ho fetola limatlafatsi ho ba matla. Mehloli ea lijo tse ruileng ka ho fetisisa e kenyelletsa nama ea kolobe, peo ea soneblomo le kokoana-hloko ea koro ().
• B2 (riboflavin): Riboflavin e thusa ho fetola lijo hore e be matla hape e sebetsa e le antioxidant. Lijo tse phahameng ka ho fetisisa ho riboflavin li kenyelletsa nama ea setho, nama ea khomo le li-mushroom ().
• B3 (niacin): Niacin e bapala karolo ea ho saena lisele, metabolism le tlhahiso le tokiso ea DNA.Mehloli ea lijo e kenyelletsa likhoho, tuna le lensisi ().
• B5 (pantothenic acid): Joalo ka livithamini tse ling tsa B, pantothenic acid e thusa 'mele oa hau ho fumana matla lijong mme e boetse e kenella tlhahisong ea lihormone le cholesterol. Sebete, tlhapi, yogurt le avocado kaofela ke mehloli e metle (4).
• B6 (pyridoxine): Pyridoxine e nka karolo ho amino acid metabolism, tlhahiso ea lisele tse khubelu tsa mali le ho theoa ha li-neurotransmitters. Lijo tse phahameng ka ho fetisisa vithamine ena li kenyelletsa li-chickpea, salmon le litapole (5).
• B7 (biotin): Biotin e bohlokoa bakeng sa k'habohaedreite le metabolism ea mafura mme e laola polelo ea liphatsa tsa lefutso. Tomoso, mahe, salemone, chisi le sebete ke tse ling tsa mehloli ea lijo tse ntlehali tsa biotin ().
• B9 (folate): Folate e ea hlokahala bakeng sa kholo ea sele, amino acid metabolism, sebopeho sa lisele tse khubelu le tse tšoeu tsa mali le karohano e nepahetseng ea sele. E ka fumanoa lijong tse kang meroho e makhasi, sebete le linaoa kapa li-supplement joaloka folic acid ().
• B12 (cobalamin): Mohlomong e tsebahalang ka ho fetisisa ho livithamini tsohle tsa B, B12 e bohlokoa bakeng sa ts'ebetso ea methapo, tlhahiso ea DNA le nts'etsopele ea lisele tse khubelu tsa mali. B12 e fumanoa ka tlhaho mehloling ea liphoofolo joalo ka nama, mahe, lijo tsa leoatleng le lebese ().

Le ha livithamini tsena li na le litšobotsi tse ling, kaofela li na le mesebetsi e ikhethang 'me li hlokahala ka bongata bo fapaneng.

Lisebelisoa tse rarahaneng tsa B hangata li na le livithamini tsohle tsa B tse robeli tse kentsoeng ka har'a pilisi e le 'ngoe.

Ke Mang ea Lokelang ho Nka Vithamine ea B-Complex?

Kaha li-vithamine tsa B li fumanoa lijong tse ngata, mohlomong ha o kotsing ea ho ba le khaello ha feela o latela lijo tse nang le phepo e nepahetseng.

Leha ho le joalo, maemo a mang a eketsa tlhoko ea livithamini tsa B, ho etsa litlatsetso ho hlokahala.

Basali ba baimana kapa ba anyesang

Nakong ea bokhachane, tlhoko ea livithamini tsa B, haholo B12 le folate, ea hola ho ts'ehetsa kholo ea lesea ().

Basali ba nang le moimana kapa ba anyesang, haholo-holo ba latelang lijo tsa batho ba sa jeng nama kapa tsa vegan, ho tlatselletsa ka vithamine ea B-complex ho bohlokoa.

Ho haella ha B12 kapa ho fepa basali ba nang le bakhachane kapa ba anyesang ho ka lebisa tšenyo e mpe ea methapo kapa bokooa ba lesea kapa lesea ().

Batho ba baholo ba baholo

Ha u ntse u tsofala, bokhoni ba hau ba ho monya vithamine B12 boa fokotseha mme takatso ea hau ea lijo ea fokotseha, ho etsa hore ho be thata ho batho ba bang ho fumana B12 e lekaneng ka ho ja feela.

Bokhoni ba 'mele ba ho ntša B12 lijong e le hore bo ka monyela ho latela bongata bo lekaneng ba asiti ea ka mpeng.

Leha ho le joalo, ho hakanngoa hore 10-30% ea batho ba fetang lilemo tse 50 ha ba hlahise asiti ea mala e lekaneng ho monya B12 () hantle.

Ho haella ha B12 ho hokahantsoe le likhahla tse eketsehileng tsa khatello ea maikutlo le pherekano ea maikutlo ho batho ba tsofetseng (,).

Ho haella ha vithamine B6 le folate le hona ho atile bathong ba seng ba tsofetse (,).

Ba nang le Maemo a itseng a Bongaka

Batho ba nang le maemo a itseng a bongaka, joalo ka lefu la celiac, mofetše, lefu la Crohn, bokhoba ba tahi, hypothyroidism le anorexia, ba kotsing ea ho hlaolela khaello ea limatlafatsi, ho kenyeletsoa le livithamini tsa B (,,,,).

Ntle le moo, phetoho ea lefutso ea MTHFR e ka ama tsela eo 'mele oa hau o silafatsang' mele ka eona mme e ka baka khaello ea folate le litaba tse ling tsa bophelo bo botle ().

Ho feta moo, batho ba entseng liopereishene tse itseng tsa ho theola boima ba 'mele le bona ba na le monyetla oa ho haelloa ke livithamini tsa B ().

Maemong ana, bakuli ba lula ba eletsoa ho tlatselletsa ka vithamine ea B-complex ho lokisa kapa ho qoba bofokoli.

Lihoai le Vegans

Vithamine B12 e fumaneha ka tlhaho ho lihlahisoa tsa liphoofolo tse kang nama, lebese, mahe le lijo tsa leoatleng.

Lijana le batho ba jang limela tse thata ba ka ba kotsing ea ho ba le khaello ea B12 haeba ba sa fumane vithamine ena e lekaneng ka lijo tse matlafalitsoeng kapa li-supplement ().

Vithamine ea letsatsi le letsatsi ea B e ka thusa ho netefatsa hore batho ba khethang ho latela lijo tse felisang lihlahisoa tsa liphoofolo ba fumana limatlafatsi tsena tsa bohlokoa.

Batho ba Noa Meriana e itseng

Meriana e laetsoeng hangata e ka lebisa ho haelloang ke livithamini tsa B.

Ka mohlala, proton pump inhibitors, e leng meriana e fokotsang asiti ea mala, e ka fokotsa ho monya ha B12, ha metformin, sethethefatsi se tummeng sa lefu la tsoekere, e ka fokotsa maemo a B12 le folate (,).

Lipilisi tsa thibelo ea bokhachane le tsona li ka tlosa livithamini tse 'maloa tsa B, ho kenyeletsoa B6, B12, folate le riboflavin ().

Bokhachane, maemo a bongaka, ho buuoa, phetoho ea liphatsa tsa lefutso, meriana, thibelo ea lijo le lilemo li ka ama tsela eo 'mele oa hau o monyang le ho sebelisa livithamini tsa B ka eona.

Melemo ea bophelo bo botle ba ho nka livithamini tsa B-Complex

Le ha maemo a mang a etsa hore ho hlokahale hore batho ba bang ba tlatsetse ka li-vithamine tse rarahaneng tsa B, lipatlisiso li bontšitse hore ho nka tlatsetso ea B-complex ho ka thusa le ho batho ba se nang tlhoko e eketsehileng ea limatlafatsi tsena.

E ka Fokotsa khatello ea maikutlo le Boost Mood

Li-vithamine tse rarahaneng tsa B hangata li sebelisoa ho fokotsa mokhathala le ho matlafatsa maikutlo.

Boithuto bo bong bo fana ka maikutlo a hore livithamini tse rarahaneng tsa B li ka u hlasimolla le ho ntlafatsa ts'ebetso ea hau ea ts'ebetso.

Phuputso ea matsatsi a 33 ho banna ba 215 ba phetseng hantle e fumane hore kalafo e nang le lethal dose e phahameng ea B-complex le diminerale e ntlafalitse bophelo bo botle ba kelello le khatello ea maikutlo le ts'ebetso e ntlafalitsoeng litekong tsa kutloisiso ().

Phuputso e 'ngoe ho batho ba baholo e bontšitse hore ho tlatselletsa ka multivitamin e nang le li-vithamine tse rarahaneng tsa B matsatsing a 90 ho fokotsa khatello ea maikutlo le mokhathala oa kelello ().

E ka Fokotsa Matšoao a ho Tšoenyeha kapa ho Tepella Maikutlong

Le ha li-vithamine tse rarahaneng tsa B e se pheko ea mathata a bophelo ba kelello, li ka thusa ho ntlafatsa matšoao a khatello ea maikutlo kapa khatello ea maikutlo.

Phuputso ho batho ba baholo ba 60 ba nang le khatello ea maikutlo e bontšitse hore kalafo e nang le vithamine e rarahaneng ea B matsatsi a 60 e lebisitse ntlafatsong e kholo ea khatello ea maikutlo le matšoao a matšoenyeho, ha e bapisoa le placebo ().

Li-vithamine tsa B li kanna tsa ntlafatsa karabelo ea kalafo ha e fanoa hammoho le meriana e loantšang khatello ea maikutlo.

Phuputso e 'ngoe e fumane hore ho tlatsetsa bakuli ba nang le vithamine e nang le B12, B6 le folic acid ho lebisitse karabong e ntlafalitsoeng le e tsitsitseng ea khatello ea maikutlo ho feta selemo, ha e bapisoa le placebo ().

Hlokomela hore maemo a tlase a mali a li-vithamine tse itseng tsa B, ho kenyeletsoa B12, B6 le folate, a hokahantsoe le kotsi e eketsehang ea khatello ea maikutlo, ke ka hona ho leng bohlokoa ho tlosa khaello ea limatlafatsi haeba o na le matšoao a khatello ea maikutlo (,).

Lisebelisoa tse rarahaneng tsa B li ka fokotsa khatello ea maikutlo, tsa matlafatsa ts'ebetso ea ts'ebetso le ho fokotsa matšoao a khatello ea maikutlo le khatello ea maikutlo, le ho batho ba se nang bofokoli ba vithamine ea B.

Tekanyo e khothalletsoang

Vithamine e 'ngoe le e' ngoe ea B e na le tefiso e khethehileng ea letsatsi le letsatsi e fapaneng ho latela bong, lilemo le lintho tse ling tse kang ho ima.

Bakeng sa basali le banna, lijo tse khothalletsoang tsa letsatsi le letsatsi (RDI) bakeng sa livithamini tsa B ke tse latelang:

Basali ba baimana le ba anyesang ba hloka livithamini tsa B tse ngata, ha masea le bana ba hloka tse nyane ().

Haeba u haelloa ke livithamini tsa B, u kanna ua hloka ho tlatselletsa ka litekanyetso tse phahameng ho lokisa khaello.

Bakeng sa mabaka ana, ho bohlokoa ho khetha tlatsetso ea B-complex ho latela litlhoko tsa hau ka seqo bakeng sa vithamine ka 'ngoe ea B.

Bua le ngaka ea hau mabapi le litlhoko tsa hau tsa limatlafatsi ho latela lilemo tsa hau le bophelo bo botle.

Tlhahiso e khothalletsoang ea li-vithamine tsa B e fapana ho latela lilemo, litlhoko tsa limatlafatsi, tekano le boemo ba bophelo bo botle.

Litla-morao tse ka bang teng

Kaha livithamini tsa B li qhibiliha ka metsi, ha ho bonahale eka o tla ja limatlafatsi tse ngata haholo ka ho ja u le mong kapa ka ho nka tlatsetso ea B-complex joalo ka ha ho laetsoe.

Leha ho le joalo, ho noa li-supplements tse nang le li-vithamine tse rarahaneng tse phahameng haholo le tse sa hlokahaleng ho ka baka litlamorao tse mpe.

Tekanyo e phahameng ea tlatsetso ea B3 (niacin) e ka lebisa ho hlatseng, maemong a phahameng a tsoekere maling, ho ruruheng letlalo esita le tšenyo ea sebete ().

Ntle le moo, litekanyetso tse phahameng tsa B6 li ka baka tšenyo ea methapo, kutlo ea khanya le liso tse bohloko tsa letlalo ().

Phello e 'ngoe ea litla-morao tsa B-complex ke hore e ka fetola moroto o mosehla.

Le ha moroto o pentiloeng ka 'mala o ka makatsa, ha ho kotsi empa ke feela hore' mele oa hau o tlose livithamini tse ngata tseo o ke keng oa li sebelisa.

Haeba o hloka ho nka tlatsetso ea B-complex, kamehla khetha li-brand tse tsebahalang tse ithaopelang ho etsa lihlahisoa tsa tsona ka boithaopo ke mekhatlo e kang US Pharmacopeial Convention (USP).

Le ha ho noa li-supplements tsa B-complex joalo ka ha ho laetsoe ho ka bolokeha, ho sebelisa tekanyetso e phahameng ea B3 kapa B6 ho ka lebisa litlamorao tse mpe.

Ntlha ea Bohlokoa

Basali ba nang le bakhachane, batho ba baholo, meroho le ba nang le maemo a itseng a bongaka ba ka una molemo ka ho nka tlatsetso ea B-complex.

Ho nka lisebelisoa tsena ho ka ntlafatsa maikutlo, ts'ebetso ea ts'ebetso le matšoao a khatello ea maikutlo.

Litla-morao ha li na monyetla oa ho latela litekanyetso tse khothalletsoang, tse fapaneng ho latela lilemo, litlhoko tsa limatlafatsi, bong le bophelo bo botle.

Haeba u sa tsebe hantle hore na ho nka tlatsetso ea B-complex ho tla u tsoela molemo, bua le ngaka ea hau ho u thusa ho bona hore na ke khetho e nepahetseng ho uena.