No ke aha he mea nui ka Vitamina B, a ma hea wau e kiʻi ai?

Anter

• He aha nā pono?
• I nā wahine
• I nā kāne
• Ehia mau vitamina B e pono ai?
• Pehea e hiki ai iā ʻoe ke haʻi inā hemahema ʻoe?
• Hiki i ka hemahema ke hoʻonui i kou makaʻu i kekahi mau ʻano?
• He aha nā meaʻai e loaʻa ai i loko?
• Pono nā mea hoʻohui?
• He aha ka hana inā loaʻa iā ʻoe ka nui o ka wikamina B paʻakikī?
• E kamaʻilio me kāu kauka e pili ana i nā mea hoʻohui

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.

He aha ka paʻakikī B?

Hoʻokomo ʻia ʻo Vitamin B complex he ʻewalu mau huaora B:

• B-1 (thiamine)
• B-2 (riboflavin)
• B-3 (niacin)
• B-5 (pantothenic acid)
• B-6 (pyridoxine)
• B-7 (biotin)
• B-9 (folic acid)
• B-12 (cobalamin)

Hāʻawi kēlā me kēia huaola pono i kāu hana kino holoʻokoʻa. E heluhelu e aʻo hou e pili ana i ke ʻano o ka pono o kēia mau meaola, pehea ka nui e pono ai, inā ʻoe e lawe i nā mea hoʻopiha, a me nā mea hou aʻe.

He aha nā pono?

He mea nui ka wikamina B i ka mālama ʻana i ke olakino a me ke olakino maikaʻi. Ma ke ʻano he ālai kūkulu o kahi kino olakino, pili pono nā huaora B i kāu pae ikehu, ka hana o ka lolo, a me ka metabolism ʻōnaehana.

Kōkua ka paukū B i ka pale ʻana i nā maʻi a kōkua i ke kākoʻo a paipai paha:

• ola olakino
• ka ulu ʻana o nā hunaola ʻulaʻula
• pae ikehu
• maikaʻi ka maka
• hana lolo olakino
• digestion maikaʻi
• ʻono ʻaʻai maikaʻi
• ʻoihana nerve kūpono
• nā hana homone a me ka hana kolesterol
• ola olakino
• leo mākala

I nā wahine

He mea nui ka huaʻai B no nā wahine hāpai a hānai. Kōkua kēia mau wikamina i ka ulu ʻana o ka lolo fetal a hoʻoliʻiliʻi hoʻi i ka makaʻu o nā hānau hānau.

A no nā makuahine e kali nei, hiki i nā huaora B ke hoʻonui i nā pae ikehu, hoʻomāmā i ka nausea, a hoʻohaʻahaʻa i ka makaʻu o ka hoʻomohala ʻana i ka preeclampsia.

I nā kāne

Manaʻo ʻia nā huaora B e hoʻonui i nā pae testosterone i nā kāne, e hoʻemi kūlohelohe me ka makahiki. Hiki iā lākou ke kōkua i nā kāne e kūkulu i ka mākala a hoʻonui i ka ikaika. Eia naʻe, ua nalo nā noiʻi kanaka e hōʻoia ana i kēia mau koi.

Ehia mau vitamina B e pono ai?

ʻOkoʻa ka nui i koi ʻia i kēlā me kēia lā o kēlā me kēia vitamin B.

No nā wahine, ʻo ka mea i koi ʻia i kēlā me kēia lā:

• B-1: 1.1 milligrams (mg)
• B-2: 1.1 mg
• B-3: 14 mg
• B-5: 5 mg (ʻaʻole hoʻokumu ʻo RDA)
• B-6: 1.3 mg
• biotin: 30 micrograms (mcg) (ʻaʻole hoʻokumu ʻo RDA)
• folic acid: 400 mcg
• B-12: 2.4 mcg

No nā kāne, ʻo ka mea i koi ʻia i kēlā me kēia lā he:

• B-1: 1.2 mg
• B-2: 1.3 mg
• B-3: 16 mg
• B-5: 5 mg (ʻaʻole hoʻokumu ʻo RDA)
• B-6: 1.3 mg
• biotin: 30 mcg (ʻaʻole hoʻokumu ʻo RDA)
• folic acid: 400 mcg
• B-12: 2.4 mcg

aʻo nā wahine hāpai e koi i nā huaora B kiʻekiʻe. Hiki i kāu kauka ke hāʻawi i ka ʻike pili i kāu pono ponoʻī.

Hiki i kekahi o nā kūlana olakino olakino ke pale i kou kino mai ka lawe pono ʻana i ka wikamina B. E kamaʻilio pū ʻoe me kāu kauka e pili ana i kāu loaʻa ʻana i ka wikamina B inā loaʻa iā ʻoe:

• maʻi celiac
• HIV
• Maʻi ʻo Crohn
• kaukaʻi ʻaʻano
• nā kūlana hakuʻala
• rumatika
• ulcerative colitis
• maʻi maʻi ʻōpū

Pehea e hiki ai iā ʻoe ke haʻi inā hemahema ʻoe?

Loaʻa ka hapa nui o ka poʻe i nā wikamina B ma ka ʻai ʻana i ka papaʻai kaulike. Eia nō naʻe, hiki nō ke lawa.

ʻO nā ʻōuli aʻe paha he hōʻailona ia ʻaʻole lawa kāu mau huaora B:

• huʻi ʻili
• mau māwae ma ka waha
• ʻili wīwī ma nā lehelehe
• palahu ke alelo
• luhi
• nāwaliwali
• anemia
• huikau
• ukiuki a kaumaha paha
• nausea
• ʻōpū o ka ʻōpū
• pāhoehoe
• kōpaʻa
• numbness a ʻūlū paha i nā wāwae a me nā lima

Inā ʻoe e ʻike nei i kekahi o kēia mau ʻōuli a ʻaʻole maopopo iā ʻoe no ke aha, e hoʻokohu e ʻike i kāu kauka.

ʻOiai hiki paha ʻoe ke ʻike i ka hemahema o ka wikamina B, ʻo kēia mau ʻōuli kekahi i hoʻopili ʻia me nā ʻano kumu ʻē aʻe. Hiki i kāu kauka ke hana i kahi hōʻailona a aʻoaʻo iā ʻoe i nā kaʻina e hiki mai ana.

Hiki i ka hemahema ke hoʻonui i kou makaʻu i kekahi mau ʻano?

Inā hemahema ʻoe i nā huaʻai B hiki iā ʻoe ke ʻike i kahi ʻano o nā ʻōuli e pili ana i nā huaʻa B āu e nele.

Inā haʻalele ʻole ʻia, hiki i ka hemahema ke hoʻonui i kou makaʻu i ka hoʻomohala ʻana:

• anemia
• nā pilikia digestive
• kūlana ʻili
• nā maʻi maʻi
• neuropathy ākea

ʻO ka hemahema ʻo Vitamin B-12, i kikoʻī, hiki ke hoʻonui i kou makaʻu i nā maʻi neuropsychiatric. Ke noiʻi pū nei nā kānaka noiʻi i kāna kuleana ma hyperhomocysteinemia a me atherosclerosis.

ʻO nā pēpē i hānau ʻia i nā wahine i hemahema i ka waikawa folic i ka wā hāpai, ʻoi aku ka nui o nā hānau hānau.

He aha nā meaʻai e loaʻa ai i loko?

Nui nā meaʻai i loko o nā huaora B, kahi mea maʻalahi e lawa lawa mai kāu papaʻai. ʻOi aku ka maikaʻi e kiʻi i kāu mau huaora B mai nā ʻano kumuwaiwai like ʻole. Kōkua kēia i mea e lawa ai i kēlā me kēia ʻano.

Hiki iā ʻoe ke loaʻa ka wikamina B i:

• waiū
• tī
• huamoa
• ke akepaʻa a me ka hakuʻala
• ʻiʻo, e like me ka moa a me ka ʻulaʻula
• iʻa, e like me ke tuna, mackerel, a me ka salemona
• pūpū, e like me nā ʻōhi a me nā pāpaʻi
• nā lau uliuli uliuli, e like me ka milo a me ka kale
• nā mea kanu, e like me beets, avocados, a me kaʻuala
• palaoa a me nā palaoa
• nā pīni, e like me nā pīniʻaʻaʻa, nā pīniʻeleʻele, a me nā pipi
• nā nati a me nā hua
• nā huaʻai, e like me ka citrus, maiʻa, a me ka wai melemona
• nā huahana soy, e like me ka waiū soy a me ka tempe
• ʻalekole ʻeleʻele
• germ germ
• hū a me ka hū hānai

Inā ua paipai kāu kauka e hoʻonui ʻoe i kāu lawe ʻana i kahi wikamina B kikoʻī, e nānā i kēia mau papa inoa meaʻai i mālama ʻia:

• nā meaʻai i waiwai i ka wikamina B-6
• nā meaʻai i waiwai i ka biotin
• nā meaʻai i waiwai i ka wikamina B-12
• nā mea ʻai pono ʻole vegetarian waiwai i loko o ka wikamina B-12

Pono nā mea hoʻohui?

Loaʻa ka hapa nui o ka poʻe i nā wikamina B ma o kā lākou papaʻai. ʻO kāu papaʻai ke ala ʻoi loa no kou kino e loaʻa ai kēia mau wikamina.

ʻAʻole pono ʻoe e lawe i kahi hoʻopihapiha inā ʻaʻole i hōʻoia kāu kauka ua hemahema ʻoe i kahi huaola B kikoʻī. E haʻi lākou iā ʻoe inā ʻoe e lawe i kahi supplement B kikoʻī a i ʻole hoʻohui i kahi huamini B paʻakikī i kāu hana maʻamau.

E pono paha ʻoe i ka supplement inā ʻoe:

• he 50 a ʻoi paha makahiki
• hāpai keiki
• loaʻa kekahi mau olakino olakino
• ʻai i ka papaʻai vegetarian
• ʻai i ka ʻai vegan

Loaʻa nā mea hoʻohui ma luna o ka pā ma kāu hale kūʻai lāʻau kūloko a i ʻole hale kūʻai meaʻai olakino.

ʻAʻole mālama ʻia nā mea hoʻohui e ka U.S. Food and Drug Administration, no laila pono ʻoe e kūʻai wale mai kahi inoa hilinaʻi a kaulana. Kōkua kēia i ka hōʻoia ʻana e lawe nei ʻoe i kahi huahana kiʻekiʻe me ka ʻole o nā mea hoʻohui kānalua. Hiki paha i kāu kauka ke koi aku i kahi mana kikoʻī e noʻonoʻo ai.

Pono ʻoe e heluhelu mau i nā lepili āpau a hāhai i nā ʻōkuhi i hāʻawi ʻia e ka mea hana. Inā he mau nīnau kāu e pili ana i ke ana, e kamaʻilio me kāu kauka.

He aha ka hana inā loaʻa iā ʻoe ka nui o ka wikamina B paʻakikī?

ʻAʻole paha ʻoe e kiʻi i ka wikamina B complex mai kāu papaʻai. ʻO ia no ka mea ʻo B nā wikamina maʻalahi he hiki ke hoʻoheheʻe ʻia i ka wai. ʻO ia ka mea ʻaʻole mālama ʻia i kou kino akā excreted i loko o kou mimi i kēlā me kēia lā.

ʻAʻole paha ʻoe e kiʻi i ka wikamina B ke nui inā e lawe nei ʻoe i kekahi supplementation e like me ke kuhikuhi.

ʻO kēlā i ʻōlelo ʻia, hiki nō i ka overdose - keu hoʻi inā e lawe nei ʻoe i kahi mea hoʻopihapiha me ka loaʻa ʻole o kahi hōʻailona hemahema mai kāu kauka.

ʻO nā ʻōuli o kahi lāʻau huaʻai B paʻakikī e hoʻopili ʻia:

• make wai nui loa
• kūlana ʻili
• ʻike hihi
• ʻōpū o ka ʻōpū
• nausea
• ka luaʻi
• hoʻonui urination
• pāhoehoe
• ʻōmole ʻili

E ʻimi koke i ka lāʻau lapaʻau inā manaʻo ʻoe ke ʻike nei ʻoe i nā ʻōuli o kahi lāʻau wikamina B paʻakikī.

Pono ʻoe e nānā i loko me kāu kauka inā ʻoe e lawe ana i nā mea hoʻopihapiha me ka loaʻa ʻole o kahi maʻi ʻike. ʻO ka lawe ʻana i ka wikamina B paʻakikī no ka wā lōʻihi hiki ke alakaʻi ʻia i nā ʻino o ke aʻalolo. Hiki i kēia ke lilo i ka kaohi o kāu neʻe ʻana i ke kino.

E kamaʻilio me kāu kauka e pili ana i nā mea hoʻohui

E kamaʻilio mau i kāu kauka ma mua o ka hoʻohui ʻana i nā mea kōkua i kāu hana maʻamau.

Hiki iā ʻoe ke kūkākūkā i kāu pahuhopu olakino i makemake ʻia a no ke aha ʻoe e manaʻo ai he pono ka hoʻohui. Hiki i kāu kauka ke kōkua iā ʻoe e hoʻoholo inā ʻo kēia ke koho lapaʻau maikaʻi loa a ʻōlelo iā ʻoe i nā kaʻina e hiki mai ana.

Hiki i kekahi mau mea hoʻopihapiha ke hui pū me nā ʻano kumu a me nā lāʻau i lalo, no laila he mea nui e hoʻomaopopo i kāu kauka.

Pono ʻoe e ʻike i kāu kauka inā manaʻo ʻoe ua hemahema ʻoe i nā huaora B. Hiki iā lākou ke kōkua i ka hoʻoholo ʻana i ke kumu o kāu mau hōʻailona a, inā pono, e koi i nā ala e hoʻonui ai i ka loaʻa ʻana o ka wikamina B.