Nā ʻōuli o ka nele o nā wikamina B-complex

Anter

• Wikamina B1 - Thiamine
• Wikamina B2 - Riboflavin
• Wikamina B3 - Niacin
• ʻO ka Vitamin B5 - Pantothenic acid
• Wikamina B6 - Pyridoxine
• ʻO Vitamin B7 - Biotin
• Wikamina B9 - ʻAkika Folic
• ʻO Vitamin B12 - Cobalamin

ʻO kekahi o nā ʻōuli maʻamau o ka nele o nā huaora B i loko o ke kino e like me ka māluhiluhi maʻalahi, hoʻonāukiuki, hoʻāhu i ka waha a me ke alelo, ke kani ʻana i nā wāwae a me ka ʻeha poʻo. I mea e hōʻalo ai i nā ʻōuli, pono ʻia e hāhai ke kanaka i ka papaʻai me nā meaʻai e hiki ai ke hāʻawi i kēia mau huaora, he mea nui ka loaʻa ʻana o ke alakaʻi a kahi mea hānai no ke kaulike.

Hoʻohana ʻia nā huaola B paʻakikī e hoʻoponopono i ka hana ʻana o ka ikehu i loko o ke kino, e mālama i ke olakino o ka ʻōnaehana, ʻili, ka lauoho a me nā ʻōpū. Eia hou, he mea nui lākou no ka pale ʻana i ka anemia a me ka hoʻoikaika ʻana i ka ʻōnaehana pale.

Eia nā ʻōuli i hoʻokumu ʻia e ka nele o kēlā me kēia B-complex vitamina.

Wikamina B1 - Thiamine

ʻO ka Vitamin B1, i ʻike ʻia ʻo thiamine, ke kuleana no ka hoʻoponopono ʻana i ka lilo o ka ikehu a me ka hoʻonāukiuki ʻana i ka makemake.

Nā hōʻailona nui o ka hemahema: Hiki i ka nele o ka wikamina B1 i ke kino ke hoʻoulu i ke kino, ka hoʻonui ʻana o ka puʻuwai, ka hanu, ka ʻole o ka makemake, ka nāwaliwali, ka paʻa ʻana, ka pehu ʻana o nā wāwae a me nā wāwae, ka hiamoe a me ka noʻonoʻo ʻole.

Hoʻohui ʻia, hiki i ka hemahema o ka huaola B1 ke alakaʻi i ka maʻi Beriberi, kahi maʻi o ka ʻōnaehana hopohopo i ʻike ʻia e ka hoʻemi ʻana i ka noʻonoʻo a me ka ikaika o ka mākala, ka palalysis a me ka puʻuwai puʻuwai, no ka laʻana. E aʻo hou aʻe e pili ana i kēia maʻi.

Ma hea e loaʻa ai: Hiki ke ʻike ʻia ka wikamina B1 i nā meaʻai e like me ka hū a ka brewer's, germ germ and seed sunflower, no ka laʻana. E hālāwai me nā meaʻai ʻē aʻe i waiwai i ka wikamina B1.

Wikamina B2 - Riboflavin

ʻO Wikamina B2, i kapa ʻia hoʻi ʻo riboflavin, hiki ke kōkua i ka hana koko, mālama i ka metabolism kūpono a me ke olakino o ka ʻili a me ka waha, hoʻoulu i ka ulu a pale i ka ʻike a me nā ʻōnaehana. Hoʻohui, hana ka wikamina B2 ma ke ʻano

Nā hōʻailona nui o ka hemahema: Hiki i ka nele o kēia wikamina ke ʻula a me ka mumū ma ke alelo, ka ʻeha ma nā kihi o ka waha a me nā lehelehe, ka pehu ʻana i ka waha, ka ihu a me ke aʻa, ka conjunctivitis, nā maka luhi a me ka hoʻonui i ka ʻike i ka mālam, me ka hoʻoliʻiliʻi o ka ulu a me ka anemia. .

Ma hea e loaʻa ai: Hiki ke loaʻa ʻo Riboflavin i ke akepaʻa pipi, ʻoat bran a me nā ʻalemona, no ka laʻana. E hālāwai me nā meaʻai ʻē aʻe i waiwai i ka wikamina B2.

Wikamina B3 - Niacin

Hana ka Vitamin B3, i ʻike ʻia ma ke ʻano he niacin, ma o ka hoʻomaikaʻi ʻana i ke kahe o ke koko, hoʻohaʻahaʻa i nā kiʻekiʻe o ka cholesterol a me ka kaohi ʻana i ka nui o ka glucose i loko o ke koko, i hiki ai ke kaohi i ka maʻi kō. Hoʻohui ʻia, hiki iā ia ke hoʻokuʻu i ka migraines a hoʻoikaika i nā pūnaewele.

Nā hōʻailona nui o ka hemahema: Hiki i ka hemahema o ka Vitamin B3 ke hana i kekahi mau hōʻailona, ​​e like me ke ʻano o ka ʻeha ma ke kua a me nā lima, ka ʻole o ka makemake, ka maʻi pākī, ka pīhoihoi, ka luaʻi, ka pohō kaumaha, ke alelo ʻulaʻula, dementia a me ke kaumaha.

Ma hea e loaʻa ai: Hiki ke loaʻa ka wikamina B3 i nā pī, nā moa, nā iʻa a me nā mea kanu ʻōmaʻomaʻo, no ka laʻana. E ʻike i nā meaʻai hou aʻe i waiwai i ka wikamina B3.

ʻO ka Vitamin B5 - Pantothenic acid

ʻO ka Vitamin B5, i ʻike ʻia ma ke ʻano he pantothenic acid, hana ma ka kaohi ʻana i nā pae kolesterol, kōkua i ka hana ʻana o nā homone a me ke kaʻina hoʻōla, me ka hoʻopakele ʻana i nā ʻōuli o ke kuamoʻo a me ka luhi, no ka mea, he kuleana kēia e hoʻoulu i ka ikehu.

Nā hōʻailona nui o ka hemahema: Hiki ke ʻike ʻia ka hemahema o ka Vitamin B5 ma o kekahi mau ʻōuli e like me ka maʻi ʻili o ka ʻili, ka ʻūlū ʻana a me ka puhi ʻana i nā wāwae, malaise, nausea, headache, drowsiness, cramp in the abdomen and gas.

Ma hea e loaʻa ai: Hiki ke loaʻa kēia huaola i nā meaʻai e like me ka ate, bran palaoa, avocado, tī a me nā ʻano pua sunflower, no ka laʻana. E ʻike i nā poʻe ʻē aʻe ma aneʻi.

Wikamina B6 - Pyridoxine

ʻO ka Vitamin B6, i kapa ʻia hoʻi he pyridoxine, he mea nui ia no ka mālama ʻana i ka metabolism, ʻōnaehana a me ka ʻili. Eia hou, hana ia e pale i nā maʻi puʻuwai, hoʻohaʻahaʻa i ke kahe o ke koko a kōkua i ka hana o ka hemoglobin.

Nā hōʻailona nui o ka hemahema: Ke nele nei ka wikamina B6 i loko o ke kino, hiki ke ʻike ʻia nā ʻeha ma ka ʻili a puni nā maka, ka ihu a me ka waha, ka pehu ʻana i ka waha a me ke elelo, a me ka hopu ʻana.

Ma hea e loaʻa ai: No ka hoʻonui ʻana i ka nui o ka wikamina B6 i ke kino, koi ʻia e hoʻopau i nā meaʻai e like me ka maiʻa, salmon, kaʻuala, moa a me ka hazelnut, no ka laʻana. E ʻike i nā meaʻai ʻē aʻe i waiwai i ka wikamina B6.

ʻO Vitamin B7 - Biotin

ʻO ka Vitamin B7, i ʻike ʻia he biotin, he mea nui no ka mālama ʻana i ke olakino o ka ʻili a me ka lauoho, i mea e hoʻonui ai i ka lawe ʻana o nā huaola B ʻē aʻe i loko o ka ʻōpū.

Nā hōʻailona nui o ka hemahema: ʻO ka nele o ka biotin i loko o ke kino e hiki ke ʻike ʻia ma o ke ʻano o kekahi mau ʻōuli, e like me ka huhū o ka ʻili a me ke ʻano o nā kiko, conjunctivitis, ʻehaʻeha, luhi a hoʻonui ʻia ke kō kō. Hoʻohui ʻia, malia paha he lilo ʻana o ka lauoho, nalowale o ka makemake ʻole, maloʻo o nā maka a me ka hiamoe ʻole.

Ma hea e loaʻa ai: Hiki ke loaʻa ka biotin i kaʻiʻo, nā hua a me ka waiū, no ka laʻana, a maʻalahi hoʻi ka hoʻoliʻiliʻi i ke kino ma o ka papaʻai kaulike. E ʻike i nā meaʻai waiwai biotin ʻē aʻe.

Wikamina B9 - ʻAkika Folic

ʻO ka Vitamin B9, ka mea i kaulana nui ʻia ʻo folic acid, he mea nui ia no ka mea kōkua ia i ke kaʻina hana o kekahi mau protein a me hemoglobin, i mea e kōkua ai i ka hoʻokumu ʻia ʻana o ka ʻōnaehana nūhou o ka pēpē, e pale ana i nā maʻi koʻikoʻi e like me ka spina bifida, no ka laʻana. No laila, koi pinepine ʻia i nā wahine e hoʻāʻo nei e hāpai e pono e lawe i ka folic acid supplementation.

Nā hōʻailona nui o ka hemahema: Hiki i ka nele o ka waikawa folic ke alakaʻi i ka huhū, ka luhi, ka maʻi poʻo, ka pōkole o ka hanu, ka palaho a me ka pallor. Hoʻohui ʻia, hiki i ka nele o ka wikamina B9 i ke kino ke kumu i ka maʻi diarrhea, megaloblastic anemia a me ka malabsorption o nā meaola ʻē aʻe i ka pae gastrointestinal.

Ma hea e loaʻa ai: Hiki ke ʻike ʻia ka wikamina B9 i loko o kekahi mau meaʻai, e like me ka milo, nā pi, nā lihi, ka hū a me ka ʻoka, no ka laʻana. E ʻike i nā meaʻai ʻē aʻe i waiwai i ka waikawa folic.

ʻO Vitamin B12 - Cobalamin

Pono ka Wikamina B12, a i ʻole cobalamin, no ke kūkulu ʻana i nā hunaola a me ka hana ʻana o nā amino acid, me ke kōkua ʻana e pale aku i nā maʻi puʻuwai a me nā neurological.

Nā hōʻailona nui o ka hemahema: ʻO ka hemahema o Cobalamin ka mea e luhi ai, anemia, nele i ka ikaika a me ka noʻonoʻo, e kani ana i nā wāwae a me ka poni, ke kū aʻe a hana paha i nā hana.

Ma hea e loaʻa ai: ʻO nā kumu nui o ka wikamina B12 nā meaʻai holoholona, ​​e like me ka iʻa iʻa a me ka ʻiʻo, a me nā hua manu, ka tī a me ka waiū. E ʻike i nā meaʻai ʻē aʻe i haku ʻia i ka wikamina B12.