Pehea ka nui o nā wikamina B i ka hāpai ʻana?

Anter

• Wikamina B-1: Thiamine
• ʻO Vitamin B-2: Riboflavin
• Wikamina B-3: Niacin
• ʻO Vitamin B-5: Pantothenic acid
• ʻO Vitamin B-6: Pyridoxine
• ʻO Vitamin B-7: Biotin
• ʻO Vitamin B-9: ʻAkika Folic
• ʻO Vitamin B-12: Cobalamin
• ʻO ka lawe lawe ʻana

Lawe i nā wikamina i ka wā hāpai

ʻO ka mālama ʻana i ka papaʻai kaulike maikaʻi kekahi o nā mea maikaʻi loa hiki iā ʻoe ke hana no kou kino. Heʻoiaʻiʻo loa kēia ke hāpai ʻoe. ʻO nā meaʻai e waiwai ana i nā huaora B ʻewalu (ʻike ʻia ʻo B complex) kahi kuleana nui i ke kākoʻo ʻana i kahi hāpai hāpai olakino.

ʻO Mary L. Rosser, MD, PhD, ke hele nei i ke kauka ma ke Keʻena ʻo Obstetrics a me Gynecology a me nā olakino wahine ma Montefiore Medical Center, Bronx, New York, e wehewehe ana, "mālama lākou i kou kino i ka ulu ʻana o kāu pēpē. Hoʻololi lākou i ka meaʻai i ka ikehu, e hāʻawi ana iā ʻoe i ka mea e pono ai i kou wā hāpai. " E kōkua kēia hāpai ikehu kūlohelohe inā luhi ʻoe i kou mau trimesters mua a ʻekolu.

Kākoʻo kēlā me kēia huaola B i helu ʻia i lalo me nā pōmaikaʻi no ʻoe a me kāu pēpē ulu.

Wikamina B-1: Thiamine

ʻO Wikamina B-1 (thiamine) he mea nui i ka ulu ʻana o ka lolo o kāu pēpē. Pono nā wahine hāpai ma kahi o 1.4 milligrams o ka wikamina B-1 i kēlā me kēia lā. Loaʻa nā kumuwaiwai kūlohelohe o ka wikamina B-1 i:

• nā pā palaoa holoʻokoʻa
• hū
• puaʻa
• laiki palaunu

ʻO Vitamin B-2: Riboflavin

E like me nā huaʻai B āpau, B-2 (riboflavin) hiki ke hoʻoheheʻe ʻia ka wai. ʻO kēia ka manaʻo ʻaʻole mālama kou kino iā ia. Pono ʻoe e pani ma o kāu papaʻai a i ʻole nā ​​wikamina prenatal.

Mālama ʻo Riboflavin i kou mau maka i ke olakino a me ka ʻili a me ka ʻoluʻolu o kou ʻili. Pono nā wahine hāpai e lawe i ka 1.4 mg o riboflavin i kēlā me kēia lā. Pono nā wahine hāpai ʻole i ka 1.1 mg i kēlā me kēia lā. Hoʻopiha ʻia nā meaʻai aʻe me ka riboflavin:

• moa
• Kuleke
• iʻa
• huahana waiū
• mea kanu ʻōmaʻomaʻo
• huamoa

Wikamina B-3: Niacin

Hana ikaika ka Vitamin B-3 (niacin) e hoʻomaikaʻi i kāu digestion a me ka metabolism nutrient. Paipai nā kauka i nā wahine hāpai e lawe i 18 mg i kēlā me kēia lā. ʻO kahi sanwiti ʻono awakea i hana ʻia me ka palaoa palaoa piha a me ka salakeke tuna hou kahi kumu maikaʻi loa o ka niacin.

ʻO Vitamin B-5: Pantothenic acid

Kōkua ka Vitamin B-5 (pantothenic acid) i ka hana ʻana i nā hormoni a hoʻomāmā hoʻi i ka ʻūhā wāwae. Pono nā wahine hāpai ma kahi o 6 mg o pantothenic acid i kēlā me kēia lā. ʻO ka ʻaina kakahiaka i loaʻa ka nui o ka B-5 hiki ke kāwele ʻia nā yolks egg, a i ʻole ke pola o ka palaoa palaoa.

E hāhai me kahi huaʻaina B-5-momona i ka ʻaina awakea o ka palaiki laiki kāwili ʻia me ka broccoli a me nā nati cashew. Hiki i kahi kīʻaha awakea o nā pīpī pīpī piha i ka pīpī a me ke aniani o ka waiū ke hoʻopiha i kāu koi o kēlā me kēia lā.

ʻO Vitamin B-6: Pyridoxine

Pāʻani ka Vitamin B-6 (pyridoxine) i ka lolo o kāu pēpē e ulu ana a me ka hoʻomohala ʻana o nā ʻōnaehana. He mea nui nō hoʻi ia no ka hana ʻana i ka norepinephrine a me ka serotonin. ʻO kēia nā neurotransmitters nui (nā ʻelele hōʻailona). Hiki i ka Pyridoxine ke kōkua i ka hōʻoluʻolu i nā ʻōpū o ka nausea a me ka luaʻi.

"Paipai pinepine mākou i ka lāʻau B-6 no ke kōkua ʻana i ka nausea i ka hāpai mua ʻana," e wehewehe ai ʻo Amelia Grace Henning, CNM ma ka Halemai Nui ʻo Massachusetts ma Boston, Massachusetts. "ʻO ka maʻamau, ma waena o 25 a 50 mg a hiki i ʻekolu mau manawa i ka lā." Akā, ʻōlelo kauka ʻaʻole pono nā wahine hāpai e hele ma luna o ka lāʻau i koi ʻia i kēlā me kēia lā.

ʻO kekahi mau kumuwaiwai kūlohelohe o ka lāʻau B-6:

• palaoa palaoa holoʻokoʻa
• maiʻa
• hua kukui
• pīni

ʻO Vitamin B-7: Biotin

Paipai ka US Food and Nutrition Board o ka National Academy of Science's Institute of Medicine i kahi lā o 30 mcg o ka wikamina B-7 (biotin) i ka wā hāpai (35 mcg no nā wahine hānai). Hiki i ka hāpai ʻana ke kumu i ka nele o ka biotin. No laila, e ʻike pono e māʻona ana ʻoe. ʻO nā meaʻai waiwai Wikamina B-7:

• ake
• hua moa
• ʻO Chard Swiss
• waiū
• hū

ʻO Vitamin B-9: ʻAkika Folic

ʻO ka Vitamin B-9 (folic acid) paha ka mea nui B wikamina e lawe i ka wā hāpai. Paipai ʻo Malaki o Dimes i nā wahine o ka hānau keiki e lawe i 400 mcg o ka wikamina B-9 i kēlā me kēia lā ma mua a ma hope o ka hāpai ʻana.

E hoʻonui ana kāu mau waikawa folic ke hāpai ʻoe. Hiki i ka Vitamin B-9 ke kōkua i ka hōʻemi ʻana i ka makaʻu o kāu pēpē no ka hoʻomohala ʻana i nā kīnā hānau, e like me ka spina bifida a me nā kīnā neural tube ʻē aʻe. Pono pū ka Vitamin B e hana i nā hunaola ʻulaʻula.

Lawe i ka wikamina prenatal i kēlā me kēia lā me ka liʻiliʻi ma ka liʻiliʻi o 600 mcg o ka folic acid, a me ka ʻai ʻana i nā meaʻai momona folate, e hōʻoia i loaʻa iā ʻoe ka nui kūpono. Loaʻa nā kumu o ka folic acid:

• ʻalani
• hua hua waina
• ʻōmaʻomaʻo, lau lau e like me ka milo
• broccoli
• asparagus
• hua kukui
• legume
• nā berena a me nā palaoa

ʻO Vitamin B-12: Cobalamin

Kōkua ka B-12 (cobalamin) i ka mālama ʻana i kāu ʻōnaehana hopohopo. ʻO nā kumuwaiwai o ka wikamina B-12:

• waiū
• manu moa
• iʻa

ʻO ka nui o ka cobalamin i hāpai ʻia i ka wā hāpai hāpai ma kahi o 2.6 mcg i kēlā me kēia lā.

Akā, manaʻoʻiʻo nō hoʻi nā kauka he kōkua ʻo ka huaʻai B-12 me ka waikawa folic (i loaʻa i nā huaora prenatal) e kōkua i ka pale ʻana i nā kīnā hānau e like me ka spina bifida a me nā hemahema e pili ana i ka ʻōiwi a me nā ʻōnaehana waena.

ʻO ka lawe lawe ʻana

ʻO ka hoʻāʻo maʻamau o ka huaʻai B paʻakikī ma mua o ka mea i hoʻopili ʻia i nā wikamina prenatal ʻaʻole i koi pinepine ʻia, wahi a Henning. "ʻOiai aia paha kekahi mau noiʻi ma kēia wahi, ʻaʻole kākoʻo ke ʻikepili i kēia lā i nā loli i ka hoʻoliʻiliʻi maʻamau."

E hana i nā ala maʻalahi e ʻai i ka papaʻai kaulike e hoʻopihapiha ʻia me ka hoʻohuihui o kēia mau wikamina B e mālama iā ʻoe a me kāu pēpē ikaika a olakino hoʻi.