Ke hobane'ng ha e le tsa bohlokoa mme mehloli ea lijo ke eng?
Hangata vithamine e rarahaneng ea AB e fana ka livithamine tse robeli tsa B: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 ( biotin ), B9 (folic acid) le B12 (li-cobalamin). Ho fumanoe ka tlhaho nama, meroho, lipalesa, linaoa, lierekisi le lijo tse ngata kapa tse nang le liqhobosheane, li-vithamine tse rarahaneng li thusa 'meleng oa hao ho matlafatsa lijong tseo u li jang le ho etsa lisele tse khubelu tsa mali.
Melemo ea li-Vithamine tse ngata tsa B
E 'ngoe le e' ngoe ea vithamine ea B ke ea bohlokoa mesebetsing e meng ea 'mele:
B1 (Thiamine)
- E thusa 'mele hore o sebelise lik'habohaedreite lijong ho hlahisa matla
- Ho hlokahala bakeng sa bophelo bo botle ba boko, mesifa le tsamaiso ea methapo
- E bohlokoa bakeng sa kholo, tsoelo-pele le ts'ebetso ea lisele tse 'mele
B2 (Riboflavin)
- E sebetsa ka li-vithamine tse ling tsa B (e thusa ho fetola B6 ka mokhoa o ka sebelisoang le lithuso tsa tlhahiso ea niacin)
- E thusa ho fetola lijo matla
- Ho hlokahala bakeng sa tlhahiso ea lisele tse khubelu le ho hōla
- E boloka mahlo, tsamaiso ea methapo le letlalo le phetse hantle
B3 (Niacin)
- Lisebelisoa ho fetoha ha lijo ka matla
- E thusa li-enzyme 'meleng hore li sebetse hantle ka ho thusa' mele ho sebelisa li-vithamine tse ling tsa B le ho etsa le ho lokisa DNA (liphatsa tsa lefutso tse fumanoang lisele tsohle tsa 'mele)
- Ho hlokahala bakeng sa tlhahiso ea lihomone, tse kang thobalano le li-hormone tsa khatello ea kelello
- E thusa ka ts'ebetso ea ts'ebetso ea lijo le tsa methapo le letlalo
B5 (Pantothenic acid)
- Ho senya fatše le lik'habohaedreite bakeng sa matla
- E bapala karolo ea ho hlahisa thobalano le li-hormone tsa khatello ea maikutlo liphatleng tsa adrenal le li-neurotransmitters
- E thusa 'mele ho sebelisa livithamine tse ling, tse kang riboflavin
- Vithamine B5 e hlokahala bakeng sa tlhahiso ea lisele tse khubelu tsa mali le k'holeseterole
B6 (Pyridoxine)
- Ho hlokahala hore 'mele o sebelise le ho boloka liprotheine le lik'habohaedreiti lijong (ka mokhoa oa glycogen, matla a bolokiloeng mesifa le sebete)
- E hlokahalang bakeng sa liphetoho tse fetang 100 tsa lik'hemik'hale 'meleng. E thusa ho thehoa haemoglobin (ntho e nang le lisele tse khubelu tsa mali tse tsamaisang oksijene ka mali) le li-neurotransmitters le lihomone tse susumetsang maikutlo le ho laola oache ea 'mele
- Ho ameha mosebetsing oa ho itšireletsa mafung le nts'etsopele ea boko le mosebetsi
B7 (Biotin)
- E thusa 'mele ho fetola mafura, lik'habohaedreite le liprotheine lijong tseo u li jang matla
- Ho hlokahala ho etsa mafura a mafura
- E khothalletsa bophelo bo botle ba ho hōla le moriri oa bone
B9 (folic acid)
- E thusa 'mele oa hau hore o etse lisele tse khubelu tsa mali
- Ho hlokahala ho thusa lisele ho etsa le ho boloka DNA
- E fokotsa kotsi ea tsoalo ea bokhachane bokong le mokokoting, joaloka spina bifida
B12 (Mokhoba)
- E thusa ho boloka tsamaiso ea methapo le lisele tse khubelu tsa mali li phetse hantle
- Ho hlokahala hore ho thehoe lisele tse khubelu tsa mali le DNA
- Bohlokoa bakeng sa protheine ea metabolism
Matšoao a Bothata
- B1 (thiamine): tahlehelo ea boima ba 'mele, ho lahleheloa ke mohopolo oa nakoana, bofokoli, mokhathala, matšoao a pelo, ho sithabela, le beriberi.
- B2 (riboflavin): Mathata a letlalo, ho ruruha ha molomo le 'metso, ho phunyeletsa likarolong tsa molomo, ho ruruha, molomo o senyehileng, ho lahleheloa ke moriri, mohopho, kutloisiso ea leseli.
- B3 (niacin): Mathata a ho fokotsa lijo, lisosa tsa khatello, mokhathala, letlalo le chesang, ho senyeha ha maemo, ho tepella, ho hlatsa, pellagra
- B5: Maoto a tukang, ho tepella maikutlong, mokhathala, ho hlobaela, ho sithabela, bohloko ba mpeng, tšoaetso e ka holimo ea matšoafo, ho hlatsa
- B5 (pantothenic acid): Ho tepella maikutlong, bothata ba ho tsepamisa mohopolo, ho halefa, bofokoli ba mesifa, ho tšoha, ho lahleheloa ke nako e khutšoanyane.
- B7 (biotin): Ho kuta moriri kapa ho lahleheloa ha moriri, letlalo la letlalo le pota-pota mahlo, nko, molomo kapa likokoana-hloko tse ling. mahlo a omileng, lipekere tse senyang, le bohloko ba mesifa.
- B9 (folate): Letšollo, ho lebala, gingivitis, ho lahleheloa ke takatso ea lijo, phefumoloho e khutšoanyane, ho halefa, puo ea ho ruruha, le gingivitis le ho hōla ho futsanehileng.
- B12 (cobalamin): Mokhathala, bofokoli, ho patoa, ho hloka takatso ea lijo, ho lahleheloa ke boima, mofuta oa phokolo ea mali e tsejoang e le megaloblastic anemia, ho senyeha le ho penya ka menoana le menoana, le ts'oaetso ea methapo.
Lijo tsa Lijo tsa Li-Vithamine tse Matla
Ho matlafatsa tlhahiso ea hau ea li-vithamine tsa B, batla lijo tse latelang:
- B1 (thiamine): Ho matlafalitsoe lijo-thollo tsa lijo tsa hoseng, lihlahisoa tsa lijo-thollo tsa lijo-thollo (bohobe, lijo-thollo tsa lijo tsa hoseng, raese, li-noodle le phofo), kokoana-hloko ea koro, nama ea kolobe, sefate, linaoa tse ntšo, li-mussels le tuna.
- B2 (riboflavin): Lihlahisoa tsa lebese le lebese, lijo tsa lijo tsa hoseng tse matlafetseng, sebete sa nama ea nama ea nama, li-mushroom, li-ammondi le likhoho.
- B3 (niacin): Mahe, tlhapi, bohobe bo nang le liqhobosheane le lijo-thollo, raese, linate, lebese le lebese, khoho, nama ea nama, nama ea konyana, nama ea litho, linōko.
- B5 (pantothenic acid): Mefuta, avocado, broccoli, khale, mahe, lebese, li-mushroom, lijo-thollo tse nang le liqhobosheane, nama ea nama, likhoho, litapole, limela.
- B6 (Pyridoxine): Li-chickpe, sebete sa nama ea nama ea nama, nama ea salmon, nama ea khōhō, lijo tsa hoseng tse matlafetseng, litapole, turkey, litholoana (ntle le lirase) le nama ea likhomo.
- B7 (biotin): sebete sa nama, nama ea yolk, likokoana-hloko tsa koro, nama ea kolobe, nama ea nama ea soneblomo, litapole tse monate, lialmonde, lijo tsohle tsa lijo-thollo, sardine, spinach le broccoli.
- B9 (folate): Sipinina, sebete sa nama ea khomo, broccoli, li-brussels, linaoa le limela, asparagus, lero la lamunu, linate, avocado, meroho e makhasi, limela tse nang le liqhobosheane le saalmon.
- B12 (li-cobalamin): Li fumanoa haholo-holo lijong tsa liphoofolo, tse kang sebete sa nama (le likokoana-hloko tse ling), li-clam le li-shellfish tse ling, nama ea nama ea likhoho, tlhapi, mahe, lebese le lihlahisoa tse ling tsa lebese, le lijo tse ling tse nang le liqhobosheane.
Lisebelisoa tsa li-Vithamine tse ikamahanyeng
Ka karolo ea bohlokoa ho fetoleng lijo hore e be peterole, baeletsi ba bolela hore li-vithamine tse rarahaneng tsa B li ka thusa ka mefuta e sa tšoaneng, ho kenyeletsa ho tšoenyeha, ho tepella maikutlong, lefu la pelo le lefu lena la pele ho tlhaho (PMS).
Ho phaella moo, batho ba bang ba nka boima ba vithamine B ho eketsa matla, ho ntlafatsa maikutlo, ho ntlafatsa mohopolo, ho matlafatsa letlalo le moriri bophelo bo botle, le ho susumetsa sesole sa 'mele.
Le hoja batho ba bangata ba jang lijo tse fapa-fapaneng ba fumana li-vithamine tsa B tse lekaneng lijong, batho ba bang ba kotsing e kholo ea ho haella, haholo-holo ba ka holimo ho lilemo tse 50, ba noa meriana e nang le likokoana-hloko, kapa ba na le lefu lena la selaine, lefu la Crohn, gastritis kapa mathata a mang a ho senya.
Haeba u e-na le ho buuoa ke mpa kapa ho lahleheloa ke boima ba 'mele, noa joala kamehla, kapa u latele lijo tsa meroho kapa vegan, u ka' na ua atisa ho ba le bothata.
Basali ba nang le botsoetse le ba anyesang ba ka 'na ba hloka li-vithamine tse eketsehileng B6, B12 le acid e folic.
Liphello tse ka khonehang
Le hoja metsoako e mengata ea B e nchafatsa metsing 'me ha u lule' meleng ka nako e telele, e kholo ea li-vithamine ka foromo ea tlatsetso e ka baka litla-morao tse itseng:
B3 (niacin): Letlalo le qhibiliha kapa bohloko, tsoekere e phahameng ea tsoekere le sebete sa chefo.
B6 (pyridoxine): Ts'oaetso ea mmele, letlalo la letlalo, ts'ebetso ea liphio e ntseng e mpefala, le ho eketseha ha kotsi ea lefu la pelo, ho otloa ke lefu le lefu ho batho ba nang le lefu la tsoekere le lefu la liphio tse tsoetseng pele. Liphuputso tsa morao-rao li fumane hore tekanyo e phahameng ea vithamine B6 e ne e amahanngoa le kotsi e eketsehileng ea ho fokotseha ha letheka le kotsi e eketsehileng ea kankere ea matšoafo (ha e nooa ka vithamine B12).
B9 (folic acid): Ho senyeha ha liphio, ho eketsa ts'oaetso ea insulin ho bana, ho fokotsa kotsi ea tlhaho ea li bolaeang ho basali ba hōlileng, 'me ho ka' na ha amahanngoa le kotsi e eketsehileng ea mafu a mang a kankere. E ka pata ho fumanoa ha bofokoli ba vithamine B12.
B12 (li-cobalamin): Acne le rosacea ho batho ba bang. Vithamine B12 e fumanoe ho potlakisa ho fokotseha ha mosebetsi oa liphio le ho eketsa kotsi ea liketsahalo tsa pelo ho batho ba nang le bokooa ba liphio. Mokhoa o phahameng oa vithamine B12 o nkiloeng ka asiti ea folic e amana le kotsi e kholo ea kankere le lefu.
Ho na le phepo ea letsatsi le letsatsi e amohelehang (UL) bakeng sa vithamine e 'ngoe le e' ngoe B, e ka holim'a seo batho ba bangata ba se hlokang. Ho fumana ho fetang LU ho eketsa menyetla ea litla-morao.
Lentsoe le Tsoang ho
Hore batho ba lule ba phetse hantle, batho ba bangata ba ka fumana seo ba se hlokang ka ho ja lijo tse fapakaneng tse nang le lijo tse monate tse nang le li-vithamine tsa B tse kang makhasi, linate, linaoa le limela, lijo tsohle, liprotheine tse mahlahahlaha, li-mushroom le mahe. Ha ho bopaki bo tiileng ba ho tšehetsa ho noa li-vithamine tse ngata haholo haeba u se na thuso ho tsona.
Haeba u sa fumane vithamine ea B e lekaneng le ho ja, ho noa vithamine ea B ho ka ba molemo ho batho ba bang. Ho haella ha li-vithamine tsa B ho baka matšoao a mangata, ho kenyeletsa mokhathala, khaello ea takatso ea lijo, ho tepella maikutlong, mahlaba a mpeng, marameng a mesifa, ho lahleheloa ke moriri le eczema.
E-ba le bonnete ba hore u buisane le mofani oa tlhokomelo ea bophelo ba hau ho fumana hore na botlalo bo bongata ba B bo nepahetse ho uena ('me haeba ho joalo, chelete e lekaneng ea ho nka chelete eo u e fumanang ho tsoa lijong le ho tlatsetsa).
Lisebelisoa:
> Afriyie-Gyawu E, Ifebi E, Ampofo-Yeboah A, Kyte B, Shrestha S, Zhang J. Serum maemo a folate le ho bolaoa ke batho ba baholo ba tsoekere: Phuputso ea 15-y ea sehlopha sa sechaba. Nutrition. 2016 Apr; 32 (4): 468-73.
> Kim SJ, Zuchniak A, Sohn KJ, et al. Phalama ea folate, vithamine B-6, le vithamine ea B-12 le kotsing ea kankere ea matsoele BRCA1- le BRCA2-mojaki oa ho fetola maikutlo: ho ba le sepheo sa ho ithuta. Am J Lijoana tsa Mmele. 2016 Sep; 104 (3): 671-7.
> Tio M, Andrici J, Cox MR, Eslick GD. Bothata ba ho ja le kotsi ea kankere ea senya (prostate cancer): tlhahlobo ea mokhoa o hlophisitsoeng le ho hlahloba litšoantšo. Cancer ea Prostatic Cancer ea Prostate. 2014 Sep; 17 (3): 213-9.
> Wang R, Zheng Y, Huang JY, Zhang AQ, Zhou YH, Wang JN. Mefuta e mengata ea ho noa, serum folate, le kotsing ea kankere ea tšoelesa ea senya: ho etsa lipatlisiso tsa lipatlisiso tse tla etsahala. BMC Bophelo ba Sechaba. 2014 Jan 29; 14: 1326.
> Boikarabello: Boitsebiso bo boletsoeng sethaleng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.