Rukunin B na bitamin

Este kungiyar bitamin suna da alaƙa da metabolism. Da farko an yi imani cewa guda ɗaya ne kawai amma daga baya aka gano cewa akwai da yawa da suke da ayyuka iri ɗaya. Ruwa ne mai narkewa, saboda haka ana iya rasa su a cikin ruwan dafawa kuma idan suka sha da yawa sai a kawar dasu cikin fitsari (har zuwa iyaka).

Waɗannan su ne bitamin da ke tattare da Kungiya b:

  • Vitamin B-1 (Thiamine)
  • Vitamin B-2ma Vitamin g (Riboflavin)
  • Vitamin B-3ma Vitamin p o Vitamin PP (Niacin)
  • Vitamin B-5 (Pantothenic acid)
  • Vitamin B-6 (Pyridoxine)
  • Vitamin B-8ma Vitamin H (Biotin)
  • Vitamin B-9ma Vitamin m (Folic acid)
  • Vitamin B-12 (Cyanocobalamin)

Vitamin B1 ko thiamine:
Yana da mahimmanci ga tsarin canza sukari kuma yana da muhimmiyar rawa wajen gudanar da motsawar jijiyoyi, da kuma ɗaukar oxygen. Da bitamin B1 Ana samunta ne a cikin: yisti, naman alade, dawa, da naman sa, da hatsi gaba ɗaya, da kwayoyi, da masara, da ƙwai, da kayan gaɓa (hanta, da zuciya, da koda), da hatsi, da dankali, da shinkafa, da ƙwayayen hatsi, da alkama, da gari, wadataccen farin, ƙamshi ( wake, kaji), kwaya, masara, peas, gyada (gyaɗa), dankali (dankali), waken soya. Milk da dangoginsa, da kifi, kifin kifi, ba a ɗaukarsu kyakkyawar tushen wannan bitamin.

Vitamin B2 ko riboflavin:
A nata bangaren, yanki ne mai mahimmanci wajen canza abinci zuwa kuzari, tunda ya fi dacewa da karɓar sunadarai, mai da carbohydrates. Ana samun wannan bitamin a cikin yanayinsa a busasshiyar yisti, hanta, cuku, ƙwai, namomin kaza, yogurt, madara, nama, kifi, hatsi, burodin alkama, da dafaffun kayan lambu. Rashin bitamin B2 Yana iya haifar da rashin jini, rikicewar hanta, conjunctivitis, bushewa, dermatitis na fata da mucous membranes, da kuma ulce a cikin bakin. Don kyakkyawan sakamako ana bada shawarar kada a haɗa shi da boric acid, penicillin, da dai sauransu.

Vitamin B3 ko Niacin: An samo shi da farko a cikin yisti, hanta, kaji, nama mai laushi, busassun 'ya'yan itace da lega legan lega, madara, da ƙwai. Hakanan ana samun sa a lucuma.

Vitamin B5 ko Acid Pantothenic: Wannan bitamin ya zama dole don aikin jiki daidai. Ana buƙatar ƙirƙirar coenzyme a (CoA) kuma ana ɗaukarsa mai mahimmanci a cikin ƙwarewar jiki da kuma kira na carbohydrates, sunadarai da mai.

Vitamin B6 ko pyridoxine:
Matsayinta a cikin haɓaka, kiyayewa da haifuwa na dukkan ƙwayoyin ƙwayoyin halitta yana da matukar mahimmanci. Ana bayar da shi ta busassun yisti, ƙwaya ta alkama, hanta, ƙoda, nama, kifi, wake, kwai, farin kabeji, ayaba, koren wake da kuma gurasar alkama. Yayinda karancin sa ke haifar da kumburin fata kamar su pellagra, bushewa, eczema, da karancin jini, gudawa har ma da cutar mantuwa. Da bitamin B6 ana amfani dashi tare da babban nasarori a cikin mata masu haila, tunda yana saukaka alamun wannan lokacin.

Vitamin B8 ko Biotin: Yana saukaka ciwon tsoka, eczema da dermatitis sannan kuma yana taimakawa wajen yaƙar bakin ciki da bacci. Yana da mahimmanci don haɗuwa da lalacewar mai da raunin wasu amino acid. Ana rarraba Biotin sosai a cikin abinci, musamman a koda, hanta, gwaiduwa, kwai, wasu kayan lambu (farin kabeji, dankalin turawa) da 'ya'yan itace (ayaba, innabi, kankana da strawberries), gyada, yisti, madara, almond, gyada, busasshiyar wake, kifi, kaza da cikin jelly na sarauta.

Vitamin B9 ko Acid Acid:
Yana da mahimmanci ga tsarin juyayi, tunda yana tasiri tasirin ci gaban sa da aikin sa, har ma da na ƙashin ƙashi; bugu da kari, ya fi dacewa da sabuntawar kwayoyin halitta. Da bitamin B9 Ana samun shi a cikin alayyafo, kayan ruwa, 'ya'yan itace, karas, kokwamba, hanta, koda, cuku, ƙwai, nama, da kifi. Rashin sa yana haifar da gajiya, rashin bacci da kuma rashin cin abinci, kuma a cikin mata masu ciki yana iya haifar da nakasa a cikin tayi.

Vitamin B12 ko Cyanocobalamin:
Yana taka muhimmiyar rawa a cikin haɓakar mutum, yana ba da gudummawa ga ci gaban yau da kullun na tsarin juyayi, yana da mahimmanci ga ƙashin ƙashi, hada ƙwayoyin jan jini da kuma aikin da ya dace na ɓangaren hanji. Ana samun sa a cikin ƙwai, wanda aka samu daga madara, hanta, koda, kifi da nama. Rashin B12 yana haifar da anemia mai rauni ko rauni a cikin myelin, membrane mai kariya na jijiyoyin laka da kwakwalwa. Ba a ba da shawarar ɗaukar shi tare da bitamin C, tun da na ƙarshen ya soke shan shi.


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  1.   Krista Holguin m

    Thiamine (VB1) yana da mahimmanci akan matakin tunani da na zuciya