Vim li cas lawv tseem ceeb thiab cov khoom noj yog dab tsi?
AB cov vitamins feem ntau yog txhaj rau yim ntawm B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 ( biotin ), B9 (folic acid), thiab B12 (cobalamin). Pom tau tias muaj nqaij, zaub nplooj, zaub mov, taum, peas, thiab tag nrho los yog txhuv fortified, B cov vitamins pab koj lub cev ua lub zog ntawm cov khoom noj uas koj noj thiab tsim cov ntshav liab.
Cov txiaj ntsig ntawm B Nqa Vitamins
Txhua Vitamin B yog qhov tseem ceeb rau qee lub cev ua haujlwm:
B1 (Thiamine)
- Pab lub cev siv carbohydrates los ntawm cov zaub mov los tsim lub zog
- Yuav tsum tau muaj kev noj qab haus huv ntawm lub hlwb, cov leeg, thiab lub hlwb
- Qhov tseem ceeb rau txoj kev loj hlob, kev loj hlob, thiab kev ua haujlwm hauv hlwb
B2 (Riboflavin)
- Ua haujlwm nrog lwm cov vitamins B (yuav pab hloov B6 mus rau hauv ib daim ntawv usable thiab aids hauv niacin ntau lawm)
- Pab hloov khoom noj mus ua lub zog
- Xav tau cov ntshav liab ntau lawm thiab kev loj hlob
- Khaws lub qhov muag, lub hlwb, thiab tawv nqaij noj qab nyob zoo
B3 (Niacin)
- Aids nyob rau hauv kev hloov dua siab tshiab ntawm cov zaub mov mus rau hauv lub zog
- Pab cov tshuaj enzymes hauv lub cev ua haujlwm kom yog los ntawm kev pab rau lub cev siv lwm cov vitamins B thiab ua thiab kho DNA (cov khoom muaj nyob hauv txhua lub cev hlwb)
- Xav tau cov tshuaj hormones, xws li kev sib deev thiab kev nyuab siab
- Pab nrog cov kev ua haujlwm ntawm cov hnyuv thiab lub hlwb thiab tawv nqaij
B5 (Pantothenic acid)
- Rhuav tshem cov rog thiab carbohydrates rau lub zog
- Plays lub luag haujlwm ntawm kev tsim los ntawm kev sib deev thiab kev nyuab siab rau cov qog ntawm cov qog thiab cov neurotransmitters
- Pab lub cev siv lwm cov vitamins, xws li riboflavin
- Vitamin B5 ntxiv rau cov qoob loo ntawm cov ntshav liab thiab cov roj ntsha
B6 (Pyridoxine)
- Xav tau los ntawm lub cev los siv thiab khaws cov protein thiab carbohydrates los ntawm cov khoom noj (nyob rau hauv daim ntawv ntawm glycogen, lub zog tso rau hauv cov nqaij thiab daim siab)
- Yuav tsum tau txhaj rau ntau tshaj 100 lub siab tshaj plaws hauv lub cev. Nws pabcuam rau hauv lub cev ntawm hemoglobin (ib yam khoom hauv cov ntshav liab uas nqa oxygen los ntawm cov ntshav) thiab cov neurotransmitters thiab cov tshuaj hormones uas cuam tshuam rau lub cev thiab tswj lub cev lub moos
- Sib koom tes hauv kev tiv thaiv kab mob thiab lub hlwb kev loj hlob thiab kev ua haujlwm
B7 (Biotin)
- Pab lub cev hloov cov roj, carbohydrates, thiab cov nqaij ntawm cov khoom noj uas koj noj rau hauv lub zog
- Yuav tsum ua kom fatty acids
- Txhawb nqa kev loj hlob thiab pob txha thiab cov plaub hau huv
B9 (Folic acid)
- Pab koj lub cev ua cov ntshav liab
- Yuav tsum tau pab cov hlwb ua thiab tswj DNA
- Txo qhov kev pheej hmoo ntawm kev yug me nyuam hauv lub hlwb thiab qaum, xws li spina bifida
B12 (Cobalamin)
- Pab kom lub hlwb thiab lub hlwb cov ntshav liab kom zoo
- Yuav tsum tau tsim kom muaj cov qe ntshav dawb thiab DNA
- Tseem ceeb rau cov roj ntsha muaj protein ntau
Cov tsos mob ntawm kev muaj peev xwm
- B1 (thiamine): Poob, poob qis, qaug zog, tsis muaj zog, qaug zog, mob plawv, thiab mob plab hnyuv.
- B2 (riboflavin): Cov kab mob ntawm daim tawv nqaij, o ntawm lub qhov ncauj thiab caj pas, cov kab tawg ntawm qhov chaw ntawm lub qhov ncauj, o, nplawm tawg, cov plaub hau poob, mob caj pas, qhov muag teeb.
- B3 (niacin): Digestive teebmeem, mob nqaij tawv, qaug zog, inflamed ntawm daim tawv nqaij, pluag kev, kev nyuaj siab, ntuav, pellagra
- B5: Hlawv taw, kev nyuaj siab, nkees, insomnia, txob taus, mob plab, mob ntsws kab mob hauv nruab nrab, ntuav
- B5 (pantothenic acid): Kev nyuaj siab, kev nyuab siab, kev txob taus, leeg tsis muaj zog, poob siab, ntes mus ntev.
- B7 (biotin): Cov plaub hau thinning los yog poob, tawv nqaij ncig ntawm qhov muag, qhov ntswg, qhov ncauj, lossis lwm cov hnoos qeev. qhuav qhov muag, nkig tes, thiab leeg mob.
- B9 (folate): Kev mob plab, tsis nco qab, mob ntses, tsis qab los, ua tsis taus pa, txob txob, mob nplaig, mob plawv, thiab tsis loj hlob.
- B12 (cobalamin): Qaug zog, tsis muaj zog, cem quav, tsis qab los noj mov, hnyav, ib hom ntshav liab, hu ua megaloblastic anemia, loog thiab tingling hauv cov ntiv tes thiab cov ntiv taw, thiab paj hlwb puas.
Cov Khoom Noj Khoom Haus ntawm Vitamin B Complex
Txhawb nqa koj cov txiaj ntsim ntawm B vitamins, saib cov zaub mov hauv qab no:
- B1 (thiamine): Nqaij cereal uas muaj pluas tshais, khoom noj khoom haus zoo tuaj thiab cov khoom tseem grain (qhob cij, mov ci, cov hmoov nplej, hmoov nplej, hmoov nplej, hmoov nplej, hmoov nplej, nqaij npuas, trout, dub taum, qwj nplais, thiab tuna).
- B2 (riboflavin): Mis nyuj haus thiab cov khoom noj siv mis, cov zaub mov muaj pluas tshais, nqaij nyuj, nqaij nyoo, portobello nceb, almonds, thiab qaib.
- B3 (niacin): Cov qe, ntses, cov zaub mov muaj zog thiab cereal, mov, nev, mis nyuj thiab mis nyuj, nqaij qaib, nqaij nyuj, qaib ntxhw, yaj, nqaij me, peanuts.
- B5 (pantothenic acid): Nqaij, avocado, broccoli, kale, qe, mis nyuj, nceb, cov cereal muaj zog, nqaij nruab nrog, nqaij qaib, qos yaj ywm, legumes.
- B6 (pyridoxine): Chickpeas, nqaij nyug nqaij, tuna, ntses liab, nqaij qaib mis, pluas tshais plab tshais, qos yaj ywm, qaib cov txwv, txiv hmab txiv ntoo (tshwj tsis yog citrus), thiab nqaij nyug.
- B7 (biotin): Nqaij nyug nqaij, qe qe, qos yaj ywm, nqaij npuas, nqaij nyuj, noob qoob noob qes, qos yaj ywm, almonds, zaub mov tag nrho, sardines, spinach, thiab broccoli.
- B9 (folate): Zaub qhwv nqaij, zaub nyoos, broccoli, zaub qhaub cij, taum thiab legumes, asparagus, kua txiv kab ntxwv, txiv laum huab xeeb, avocado, cov nplooj ntsuab, cov cereal fortified, thiab ntses liab.
- B12 (cobalamin): Pom tau hauv cov zaub mov tsiaj, xws li nqaij nyug nqaij nyug (thiab lwm yam nqaij nruab nrog cev), qwj thiab lwm yam qwj ntses, nqaij nyug, nqaij qaib, ntses, qe, mis nyuj thiab lwm yam khoom noj khoom haus, thiab qee cov cereal uas muaj zog.
Siv rau B Vitamins Muaj Zog
Nrog rau lub luag haujlwm tseem ceeb hauv kev hloov khoom noj rau hauv roj, cov neeg pab txhawb hais tias B cov vitamins yuav pab tau ntau yam mob, nrog rau kev ntxhov siab, kev nyuaj siab, mob plawv, thiab premenstrual syndrome (PMS).
Tsis tas li ntawd, qee cov neeg noj cov tshuaj vitamin B kom muaj zog, ua kom zoo dua tuaj, txhim kho kev nco, nce tawv nqaij thiab plaub hau huv, thiab ua kom lub cev tsis txhob muaj zog.
Thaum cov neeg uas noj ntau hom zaub mov tau txais cov vitamins B txaus los ntawm cov zaub mov, qee cov neeg yog cov muaj kev pheej hmoo siab, tshwj xeeb tshaj yog cov neeg muaj hnub nyoog 50 xyoo, noj tshuaj antacid, lossis muaj kab mob qog nqaij hlav, Crohn's disease, gastritis, lossis lwm yam kev mob digestive.
Yog tias koj tau plab los yog phais mob phais, haus dej haus cawv tsis tu ncua, los yog ua raws li tus neeg tsis noj nqaij los yog vegan, koj tuaj yeem ua rau tsis muaj teeb meem.
Cov pojniam xeebtub thiab menyuam noj mis yuav tau xav ntau cov vitamins B6, B12, thiab folic acid.
Tej Cuab Yeej Ua Tau
Txawm hais tias B tshuaj pab yog dej-soluble thiab tsis nyob hauv lub cev ntev, cov koob tshuaj loj ntawm cov vitamins hauv daim ntawv ntxiv yuav ua rau qee yam kev phiv tshuaj:
B3 (niacin): Cov tawv nqaij los yog qhov mob, ua kom ntshav qab zib siab, thiab siab toxicity.
B6 (pyridoxine): Cov hlab ntsha puas tsuaj, nqaij tawv nqaij, ua rau lub raum ua haujlwm, thiab kev pheej hmoo siab mob plawv, mob hlab ntsha tawg thiab tuag hauv cov neeg muaj mob ntshav qab zib thiab mob hnyav. Cov kev tshawb fawb tsis ntev los no tau pom tias cov koob tshuaj vitamin B6 muaj feem xyuam nrog me ntsis kev pheej hmoo me ntsis ntawm pob txha thiab qhov kev pheej hmoo siab ntsws cancer (thaum noj nrog vitamin B12).
B9 (folic acid): Lub raum puas tsuaj, mob insulin ntau hauv cov me nyuam, txo qis qis cell ua si rau cov poj niam laus dua, thiab tej zaum yuav txuam nrog kev pheej hmoo ntawm qee cov qog nqaij hlav. Ua daim npog ntsej muag rau kev paub txog cov vitamins B12.
B12 (cobalamin): Pob txuv thiab rosacea hauv qee leej neeg. Vitamin B12 tau raug pom los ua kom qhov kev poob qis hauv lub raum ua haujlwm thiab ua rau muaj kev mob plawv hauv cov neeg uas muaj kev tsis zoo rau lub raum. Cov tshuaj muaj zog vitamin B12 nrog folic acid tau txuam nrog kev pheej hmoo ntawm kev mob qog nqaij hlav thiab kev tuag hauv lub neej.
Muaj ib hnub twg uas yuav ua tau kom noj qab haus huv (UL) rau txhua tus vitamin B, uas yog siab tshaj li cov neeg feem coob xav tau. Tau ntau tshaj li ntawm UL ua rau kom koj muaj kev phiv ntau ntxiv.
Lo Lus Ntawm
Kev noj qab nyob zoo, feem ntau cov neeg muaj peev xwm tau txais yam khoom noj uas lawv xav tau los ntawm kev noj cov zaub mov muaj ntau yam khoom noj qab nyob zoo hauv cov vitamins B, xws li cov nplooj ntsuab, txiv ntseej, taum thiab legumes, cov qoob loo, cov protein ntau, cov nceb, thiab qe. Muaj tsis muaj pov thawj los txhawb kev noj nyiaj ntau dhau ntawm cov vitamins B yog tias koj tsis muaj peev xwm txaus rau lawv.
Yog tias koj tsis tau txais cov vitamin B ntau los ntawm koj cov khoom noj, noj cov tshuaj vitamin B kuj zoo rau qee cov neeg. Tsis muaj peev xwm ua rau cov vitamins B tsis tuaj yeem ua rau muaj cov tsos mob tshwm sim, xws li nkees nkees, ntshav qab zib, tsis qab los noj mov, muaj kev nyuaj siab, mob plab, mob nqaij ntshiv, mob plaub hau, thiab qaug dab peg.
Tsuas yog nco ntsoov nrog koj tus neeg muab kev pab kho mob kom paub seb B xav tau dab tsi ntxiv rau koj (thiab yog tau li ntawd, qhov nqi tsim nyog xam tag nrho txhua hnub koj tau txais los ntawm cov khoom noj thiab tshuaj).
Qhov chaw:
> Afriyie-Gyawu E, Ifebi E, Ampofo-Yeboah A, Kyte B, Shrestha S, Zhang J. Serum folate ntau thiab tuag taus ntawm cov neeg laus uas muaj hnub nyoog: A 15-y soj qab taug kev kawm txog lub teb chaws. Khoom noj khoom haus. 2016 Apr; 32 (4): 468-73.
> Kim SJ, Zuchniak A, Sohn KJ, li al. Plasma folate, vitamin B-6, thiab vitamin B-12 thiab kev pheej hmoo kheesxaws mis hauv BRCA1- thiab BRCA2 Hloov Carriers: ib txoj hauv kev kawm. Kuv J Clin Nutr. 2016 Sep; 104 (3): 671-7.
> Tio M, Andrici J, Cox MR, Eslick GD. Folate kom tsawg thiab qhov kev pheej hmoo ntawm mob cancer ntawm prostate: ib qho kev ntsuam xyuas thiab tshuaj ntsuam. Prostate Cancer Prostatic Dis. 2014 Sep; 17 (3): 213-9.
> Wang R, Zheng Y, Huang JY, Zhang AQ, Zhou YH, Wang JN. Folate kom tsawg, cov tshuaj muaj ntau hauv serum, thiab kev pheej hmoo kheesxaws ntawm prostate: ib meta-tsom xam ntawm cov kev tshawb fawb yav tom ntej. BMC Public Health. 2014 Dec 29; 14: 1326.
> Disclaimer: Cov ntaub ntawv muaj nyob hauv lub vev xaib no yog npaj rau kev kawm xwb thiab tsis yog ib qho chaw hloov tswv yim, kuaj lossis kho los ntawm ib tus kws kho mob uas muaj ntawv tso cai. Nws tsis yog los npog tag nrho tej yam yuav tau ceev faj, kev sib tiv tau yeeb tshuaj, kev tshwm sim lossis kev phom sij. Koj yuav tsum nrhiav kev kho mob sai rau txhua yam teeb meem kev noj qab haus huv thiab nrog koj tus kws kho mob tham ua ntej siv lwm yam tshuaj los yog hloov koj txoj kev tswj hwm.