B-Complex Vitamins: nā pono, nā hopena ʻaoʻao a me nā hana

Anter

• He aha nā wikamina B-Complex?
• ʻO wai ka mea pono e lawe i kahi wikamina B-Complex?
• Nā wahine hāpai a hānai paha
• Nā mākua makua
• ʻO kēlā me nā kūlana olakino
• ʻO Vegetarians a me nā Vegan
• Lawe ka poʻe i kekahi mau lāʻau
• Nā pono olakino o ka lawe ʻana i nā wikamina B-Complex
• Hiki ke hōʻemi i ke koʻikoʻi a hoʻonui i ka manaʻo
• Hiki e hōʻemi i nā ʻōuli o ke kaumaha a i ʻole ke kaumaha
• Hoʻolaha Manaʻo
• Nā hopena ʻē aʻe paha
• Ka Laina Lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO ka wikamina B kahi hui o nā meaola e pāʻani i nā kuleana nui i kou kino.

Loaʻa ka hapa nui o ka poʻe i nā huina i koi ʻia o kēia mau huaora ma o ka papaʻai wale nō mai ka wā i loaʻa ai i nā ʻano meaʻai like ʻole.

Eia nō naʻe, nā mea e like me ka makahiki, hāpai keiki, nā kohoʻai, nā kūlana olakino, nā genetics, nā lāʻau a me ka hoʻohana ʻana i ka waiʻona e hoʻonui i ka noi o ke kino no nā huaora B.

I kēia mau kūlana, pono paha ka hoʻopili ʻana me nā huaora B.

ʻO nā mea hoʻopihapiha Nutritional i loaʻa i loko o nā wikamina B ʻewalu i kapa ʻia he B-complex vitamina.

Eia nā pono olakino o nā huamona B-paʻakikī e like me nā ʻōlelo aʻoaʻo a me nā hopena ʻē aʻe.

He aha nā wikamina B-Complex?

Hoʻokomo pinepine nā mea hoʻopihapiha B-ʻowalu i nā wikamina B ʻewalu i hoʻokahi pil.

ʻAi ʻia ka wai i nā wai B, ʻo ia hoʻi ʻaʻole mālama kou kino iā lākou. No kēia kumu, pono i kāu papaʻai e hoʻolako iā lākou i kēlā me kēia lā.

He nui nā hana nui a ka huaola B a he mea nui ia no ka mālama ʻana i ke olakino maikaʻi.

Loaʻa nā huaola B-complex i kēia mau mea:

• B1 (thiamine): He kuleana nui ʻo Thiamine i ka metabolism ma ke kōkua ʻana i ka hoʻohuli i nā meaʻai i ka ikehu. ʻO nā kumuwaiwai momona momona loa me ka puaʻa, nā pua lūlū a me ka germ germ ().
• B2 (riboflavin): Kōkua ʻo Riboflavin i ka hoʻohuli i ka meaʻai i ka ikehu a hana pū kekahi me he antioxidant. ʻO nā meaʻai kiʻekiʻe loa i ka riboflavin e komo pū me nā ʻokena, nā bipi a me nā ʻalalā ().
• B3 (niacin): He mea nui ʻo Niacin i ka hōʻailona pūnaewele, ka metabolism a me ka hana ʻana a me ka hoʻoponopono ʻana o DNA.ʻO nā kumuwaiwai nā meaʻai me nā moa, nā tuna a me nā lihi ().
• B5 (pantothenic acid): E like me nā huaʻai B ʻē aʻe, kōkua ka waikawa pantothenic i kou kino e loaʻa ka ikehu mai ka meaʻai a pili pū kekahi i ka hana hormone a me ka hana kolesterol. ʻO ke akepaʻa, ka iʻa, yogurt a me ka avocado nā kumuwaiwai maikaʻi (4).
• B6 (pyridoxine): Pili ʻo Pyridoxine i ka hana waikawa amino acid, hana ʻulaʻula koko a me ka hana ʻana o nā neurotransmitters. ʻO nā meaʻai kiʻekiʻe loa i kēia wikamina e pili ana i nā pipi, salmon a me kaʻuala (5).
• B7 (biotin): Pono ka biotin no ka pākiki a me ka momona momona a hoʻoponopono i ka hōʻike ʻana o ka ʻāpana. ʻO ka hū, nā hua manu, ka salemona, ka tī a me ke akepaʻa i waena o nā kumu meaʻai maikaʻi loa o ka biotin ().
• B9 (folate): Pono ʻia ʻo Folate no ka ulu ʻana o ka cell, ka waikawa amino acid, ke kūkulu ʻana i nā ʻulaʻula a me nā keʻokeʻo keʻokeʻo a me ka mahele o ka pūnaewele kūpono. Hiki ke loaʻa i loko o nā meaʻai e like me nā lau ʻōmaʻomaʻo, ka ake a me nā pīni a i ʻole i nā mea hoʻopili e like me ka folic acid ().
• B12 (cobalamin): Malia paha ʻo ka mea i ʻike nui ʻia o nā huaola B āpau, he mea nui ka B12 no ka hana neurological, ka hana ʻana a DNA a me ka ulu ʻana o ke koko ʻulaʻula. ʻIke kūlohelohe ʻo B12 i nā kumu holoholona e like me ka ʻiʻo, nā hua manu, nā iʻa iʻa a me ka waiū ().

ʻOiai kaʻana like kēia mau wikamina i kekahi mau hiʻohiʻona, he hana ʻokoʻa kā lākou āpau a makemake ʻia i nā nui like ʻole.

Loaʻa i loko o nā mea hoʻopihapiha B-complex i nā wikamina B a pau i maʻalahi i loko o hoʻokahi pila.

ʻO wai ka mea pono e lawe i kahi wikamina B-Complex?

Ma muli o ka loaʻa ʻana o nā wikamina B i nā meaʻai he nui, ʻaʻole paha ʻoe e makaʻu i ka hoʻomohala ʻana i kahi hemahema ke hele ʻoe i ka papaʻai maikaʻi.

Eia nō naʻe, hoʻonui kekahi mau hanana i ka pono no nā huaora B, e hana ana i nā mea hoʻohui pono.

Nā wahine hāpai a hānai paha

I ka wā hāpai, ulu ka noi no nā huaora B, ʻo B12 a me folate, e kākoʻo i ka ulu ʻana o ka fetal ().

I nā wahine hāpai a hānai waiu paha, ʻoi aku ka poʻe e ukali nei i nā meaʻai vegetarian a i ʻole vegan, mea nui i ka hoʻopiha ʻana me kahi huaola B-complex.

ʻO ka B12 a i ʻole ka hemahema folate i nā wahine hāpai a hānai paha i nā wahine hiki ke alakaʻi i ka hōʻino neurological koʻikoʻi a i ʻole nā ​​hānau hānau i ka fetus a pēpē paha ().

Nā mākua makua

Ke ʻelemakule nei ʻoe, hiki i kou hiki ke ʻimi i ka wikamina B12 a hāʻule kou makemake, e paʻakikī ai i kekahi poʻe e loaʻa ka B12 lawa ma o kaʻai wale nō.

Hiki i ke kino ke hoʻokuʻu iā B12 mai ka meaʻai i hiki ai ke komo i loko o ka nui o ka waikawa ʻōpū.

Eia nō naʻe, ua koho ʻia he 10-30% o ka poʻe ma luna o 50 ʻaʻole hana i ka nui o ka waikawa ʻōpū e omo pono ai i ka B12 ().

Ua pili ka nele i ka B12 i ka hoʻonui ʻia o ka helu o ke kaumaha a me nā haunaele o ka naʻau i ka poʻe ʻelemākule (,).

ʻO nā hemahema i ka wikamina B6 a me ka folate he mea maʻamau ia i ka poʻe ʻelemākule ().

ʻO kēlā me nā kūlana olakino

ʻO nā kānaka me kekahi ʻano olakino, e like me ka maʻi celiac, maʻi ʻaʻai, maʻi ʻo Crohn, ʻona, hypothyroidism a me anorexia, hiki ke maʻalahi i ka hoʻomohala ʻana i nā hemahema o ka momona, e like me nā huaʻai B (,,,).

Hoʻohui ʻia, hiki i ka hoʻololi MTHFR genetation ke hoʻololi i ka hopena o kou kino i ka folate a hiki ke alakaʻi i kahi hemahema folate a me nā pilikia olakino ʻē aʻe ().

ʻO ka mea hou aku, ʻo ka poʻe i hana i kekahi ʻano o nā hana hoʻoliʻiliʻi kaumaha, ʻoi aku ka hemahema o ka vitamin B ().

I kēia mau kūlana, ʻōlelo pinepine ʻia nā mea maʻi e hoʻopiha me kahi huaola B-complex e hoʻoponopono a pale i nā hemahema.

ʻO Vegetarians a me nā Vegan

ʻIke maoli ka Vitamin B12 i nā huahana holoholona e like me kaʻiʻo, ka waiū, nā hua manu a me nā iʻa.

Hiki i nā Veganans a me nā vegetarians koʻikoʻi ke makaʻu i ka hoʻomohala ʻana i kahi hemahema B12 inā ʻaʻole lawa lākou i kēia wikamina ma o nā meaʻai paʻa a i ʻole nā ​​mea hoʻopili ().

Hiki i kahi huaola B-complex B i kēlā me kēia lā ke kōkua i ka hōʻoia ʻana i ka poʻe e koho e hāhai i nā papaʻai e hoʻopau ana i nā huahana holoholona e lawa ana i kēia mau mea pono.

Lawe ka poʻe i kekahi mau lāʻau

ʻO nā lāʻau i kuhikuhi ʻia maʻamau hiki ke alakaʻi i kahi hemahema i nā huaora B.

ʻO kahi laʻana, hiki i nā mea hoʻopukapuka proton pump, ʻo ia nā lāʻau lapaʻau e hoʻohaʻahaʻa i ka waikawa o ka ʻōpū, hiki ke hoʻemi i ka omo o B12, ʻoiai ʻo metformin, kahi lāʻau diabetes maʻamau, hiki ke hōʻemi i nā kiʻekiʻe o ka B12 a me ka folate (,).

Hiki i nā kaola kaohi hānau ke hoʻopau i kekahi mau huaora B, me B6, B12, folate a me riboflavin ().

ʻO ka hāpai ʻana, nā kūlana olakino, nā ʻoki ʻana, ka hoʻololi ʻana o nā kūpuna, nā lāʻau lapaʻau, ka palena o nā papaʻai a me nā makahiki i hiki ke hoʻopili i ka hopena o kou kino a hoʻohana i nā huaora B.

Nā pono olakino o ka lawe ʻana i nā wikamina B-Complex

ʻOiai kekahi mau kūlana e pono ai i kekahi poʻe e hoʻopihapiha me nā wikamina B-complex, ua hōʻike ʻia ka noiʻi ʻana he mea kōkua paha ka lawe ʻana i kahi hoʻopihapiha B-ʻoi loa no ka poʻe nele i ka pono nui no kēia mau meaola.

Hiki ke hōʻemi i ke koʻikoʻi a hoʻonui i ka manaʻo

Hoʻohana pinepine ʻia nā wikamina B-complex e hoʻēmi i ka luhi a hoʻonui i ke ʻano.

Hōʻike kekahi mau noiʻi e hiki i nā huaʻai B-paʻakikī ke hāpai i kou ʻuhane a hoʻomaikaʻi i kāu hana ʻike.

Ua loaʻa kahi noiʻi 33 lā ma 215 mau kāne olakino i ka hoʻomaʻamaʻa ʻana me kahi lāʻau nui B-complex a me ka mineral supplement e hoʻomaikaʻi ai i ke olakino noʻonoʻo āpau a me ke koʻikoʻi a hoʻonui i ka hana ma nā hoʻokolohua ʻike ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe i nā ʻōpio ʻōpio i ka hoʻopili ʻana me ka multivitamin e loaʻa ana nā pae kiʻekiʻe o nā wikamina B-complex no 90 mau lā e hoʻēmi ai i ke kaumaha a me ka luhi o ka noʻonoʻo ().

Hiki e hōʻemi i nā ʻōuli o ke kaumaha a i ʻole ke kaumaha

ʻOiai ʻo ka B-complex vitamin supplement ʻaʻole ia he lāʻau no nā pilikia olakino noʻonoʻo, kōkua paha lākou i ka hoʻomaikaʻi ʻana i nā ʻōuli o ke kaumaha a me ka hopohopo.

Ua hōʻike ʻia kahi noiʻi ma 60 mau mākua me ke kaumaha i ka mālama ʻana me kahi huaola B-complex no 60 mau lā i alakaʻi ʻia i nā hoʻomaikaʻi koʻikoʻi o ke kaumaha a me nā ʻōuli hopohopo, hoʻohālikelike ʻia i kahi placebo ().

Hiki i nā huaʻai B ke hoʻonui i ka pane o ka lāʻau ke hāʻawi ʻia me ka lāʻau antidepressant.

Ua ʻike ʻia kahi noiʻi i ka hoʻopiha ʻana i nā mea maʻi me ka huaola i loaʻa iā B12, B6 a me folic acid i alakaʻi ʻia i kahi pane antidepressant ʻoi aku ka maikaʻi a hoʻomau ʻia i hoʻokahi makahiki, ke hoʻohālikelike ʻia i kahi placebo ().

Hoʻomaopopo i nā pae haʻahaʻa o ke koko o kekahi mau huaʻai B, me B12, B6 a me folate, i hoʻopili ʻia me ka hoʻonui ʻana i ka makaʻu o ke kaumaha, ʻo ia ke kumu he mea nui e kāpae i nā hemahema o nā mea momona inā ʻike ʻoe i nā ʻōuli o ke kaumaha (,).

Hiki i nā mea hoʻopihapiha B-complex ke hoʻokuʻu i ke koʻikoʻi, hoʻonui i ka hana i ka noʻonoʻo a hōʻemi i nā ʻōuli o ke kaumaha a me ka hopohopo, ʻoiai me ka poʻe me ka hemahema o ka wikamina B.

Hoʻolaha Manaʻo

Loaʻa i kēlā me kēia huaʻai B kahi kikoʻī i koi ʻia i kēlā me kēia lā e loli ʻia e pili ana i ke kāne, ka makahiki a me nā loli ʻē aʻe e like me ka hāpai ʻana.

No nā wahine a me nā kāne, ʻo ka mea i koi ʻia i kēlā me kēia lā (RDI) no nā huaora B penei:

Pono nā wahine hāpai a me nā lactating i ka nui o nā huaora B, ʻoiai ʻo nā pēpē a me nā keiki e pono ai ka liʻiliʻi ().

Inā hemahema ʻoe i nā wikamina B, pono ʻoe e hoʻohui me nā koina kiʻekiʻe e hoʻoponopono i ka hemahema.

No kēia mau kumu, he mea nui e koho i kahi kōkua B-complex ma muli o kāu koi ponoʻī no kēlā me kēia huaola B.

E kamaʻilio me kāu kauka e pili ana i kāu pono pono nutrient e pili ana i kou mau makahiki a me kou olakino.

Hoʻohālikelike ka lawe ʻana no nā wikamina B ma muli o ka makahiki, nā koi nutrient, ke kāne a me ke kūlana olakino.

Nā hopena ʻē aʻe paha

ʻOiai he wai hiki ke hoʻoheheʻe ʻia ka wai B, ʻaʻole paha ʻoe e ʻai nui i kēia mau meaola ma o kaʻai wale ʻana a i ʻole ma ka lawe ʻana i kahi hoʻopihapiha B-complex e like me ke kuhikuhi.

Eia nō naʻe, ʻo ka lawe ʻana i nā mea hoʻopihapiha i piha i ka nui a me nā mea pono ʻole o nā huamona B-paʻakikī hiki ke alakaʻi i nā hopena ʻino.

ʻO nā kaha kiʻekiʻe o ka B3 supplement (niacin) hiki ke alakaʻi i ka luaʻi, nā kiʻekiʻe o ke kō i ke kiʻekiʻe o ke kō, a me ka ʻili a me ka hōʻino o ke ake ().

Hoʻohui ʻia, hiki i nā kaha kiʻekiʻe o B6 ke kumu i nā hōʻino o ke aʻa, ka mālamalama a me nā ʻeha ʻeha ʻeha ().

ʻO kekahi hopena ʻē aʻe o nā mea hoʻopihapiha B-paʻakikī hiki iā ia ke hoʻohuli i ka melemele melemele.

ʻOiai hiki ke pīhoihoi ka mimi discolored, ʻaʻole ia he mea weliweli akā maʻalahi ka pale ʻana o kou kino i nā wikamina keu i hiki ʻole ke hoʻohana.

Inā pono ʻoe e lawe i kahi hoʻopihapiha B-complex, koho mau i nā mana kaulana e manawaleʻa nei e hōʻoia kūʻokoʻa i kā lākou huahana e nā hui e like me ka US Pharmacopeial Convention (USP).

ʻOiai ʻo ka lawe ʻana i nā mea hoʻopihapiha B-complex e like me ke kuhikuhi he palekana paha ia, ʻo ka ʻai ʻana i nā kaha kiʻekiʻe o B3 a i ʻole B6 hiki ke alakaʻi i nā hopena ʻino.

Ka Laina Lalo

Hiki i nā wahine hāpai, nā mākua makua, nā vegans a me nā mea me nā ʻano olakino ke loaʻa ka pōmaikaʻi mai ka lawe ʻana i kahi waihona B-complex.

ʻO ka lawe ʻana i kēia mau mea hoʻopihapiha e hoʻomaikaʻi ai i ka naʻau, hana i ka noʻonoʻo a me nā ʻōuli o ke kaumaha.

ʻAʻole hiki i nā hopena ʻaoʻao inā ʻoe e hāhai i nā ʻōkuhi i ʻōlelo ʻia, ka mea ʻokoʻa e like me ka makahiki, nā koi nutrient, ke kāne a me ke olakino.

Inā ʻaʻole maopopo iā ʻoe inā e lawe ana i kahi kōkua B-complex i mea e pōmaikaʻi ai kou olakino, e kamaʻilio me kāu kauka e kōkua iā ʻoe e hoʻoholo inā ʻo ke koho kūpono ia nāu.