Livithamini tsa B ke sehlopha sa limatlafatsi tse bapalang likarolo tse 'maloa tsa bohlokoa' meleng oa hau.
Batho ba bangata ba fumana litekanyo tse khothaletsoang tsa livithamine tsena ka lijo feela, hobane li fumanoa lijong tse ngata tse fapaneng.
Leha ho le joalo, lintho tse kang lilemo, boimana, khetho ea lijo, maemo a bophelo, liphatsa tsa lefutso, meriana le ho noa joala li eketsa tlhokahalo ea ’mele ea livithamine.
Maemong ana, ho ka 'na ha hlokahala tlatsetso ka livithamine tsa B.
Lisebelisoa tsa phepo tse nang le livithamine tsa B tse robeli li bitsoa B complex vitamin.
Mona ke melemo ea bophelo bo botle ea livithamini tsa B tse rarahaneng, hammoho le likhothaletso tsa litekanyetso le litlamorao tse ka bang teng.
Lethathamo la tse kahare
Livithamini tsa B complex ke eng?
Li-supplement tse rarahaneng tsa B hangata li na le livithamini tse robeli tsa B letlapeng le le leng.
Livithamini tsa B li qhibiliha ka metsing, ho bolelang hore 'mele oa hau ha o li boloke. Ka lebaka lena, lijo tsa hau li tlameha ho fana ka eona letsatsi le leng le le leng.
Li-vithamine tsa B li na le mesebetsi e mengata ea bohlokoa 'me li bohlokoa bakeng sa ho boloka bophelo bo botle.
Livithamini tsa B complex hangata li na le tse latelang:
- B1 (thiamine): Thiamine e bapala karolo ea bohlokoa ho metabolism ka ho thusa ho fetola limatlafatsi hore e be matla. Lijo tse ruileng ka ho fetisisa li akarelletsa nama ea kolobe, peō ea soneblomo le kokoana-hloko ea koro (1).
- B2 (riboflavin): Riboflavin e thusa ho fetola lijo hore e be matla hape e sebetsa joalo ka antioxidant. Lijo tse nang le riboflavin e ngata ka ho fetisisa li akarelletsa nama ea setho, nama ea khomo le li-mushroom (2).
- B3 (niacin): Niacin e na le karolo ho bonts'a lisele, metabolism, le tlhahiso ea DNA le tokiso. Khoho, tuna le lensisi ke mehloli ea lijo (3).
- B5 (pantothenic acid): Joalo ka livithamine tse ling tsa B, pantothenic acid e thusa 'mele oa hau ho fumana matla lijong hape e ameha tlhahisong ea lihomone le k'holeseterole. Sebete, tlhapi, yokate le avocado ke mehloli e molemo (4).
- B6 (pyridoxine): Pyridoxine e ameha ho metabolism ea amino acid, tlhahiso ea lisele tse khubelu tsa mali le ho theha li-neurotransmitters. Lijo tse ruileng ka vithamine ena li kenyelletsa lierekisi, salmon le litapole (5).
- B7 (biotin): Biotin e bohlokoa bakeng sa metabolism ea carbohydrate le mafura 'me e laola liphatsa tsa lefutso. Tomoso, mahe, salmon, chisi le sebete ke tse ling tsa mehloli e molemohali ea biotin (6).
- B9 (folate): Folate e hlokahala bakeng sa kholo ea lisele, metabolism ea amino acid, ho thehoa ha lisele tse khubelu le tse tšoeu tsa mali, le karohano e nepahetseng ea lisele. E ka fumanoa lijong tse kang meroho e makhasi, sebete le linaoa kapa li-supplement tse kang folic acid (7).
- B12 (cobalamin): Mohlomong e tsebahalang ka ho fetisisa ho livithamine tsohle tsa B, vithamine B12 e bohlokoa bakeng sa ts'ebetso ea methapo, tlhahiso ea DNA le nts'etsopele ea lisele tse khubelu tsa mali. B12 e fumaneha ka tlhaho mehloling ea liphoofolo tse kang nama, mahe, lijo tsa leoatleng le lebese (8).
Le hoja livithamine tsena li arolelana litšobotsi tse itseng, kaofela li na le mesebetsi e ikhethang 'me li hlokahala ka bongata bo fapaneng.
Lethathamo la tsebo tsa hau Li-supplement tse rarahaneng tsa B hangata li na le livithamini tse robeli tsa B letlapeng le le leng.
Ke mang ea lokelang ho noa vithamine B-complex?
Kaha lijo tse ngata li na le livithamine tsa B, ha ho bonolo hore u be le khaello hafeela u ja lijo tse nang le phepo e nepahetseng.
Leha ho le joalo, maemo a itseng a eketsa tlhoko ea livithamine tsa B, e leng se etsang hore li-supplement li hlokahale.
Bakhachane kapa ba anyesang
Nakong ea bokhachane, tlhokahalo ea livithamini tsa B, haholo-holo vithamine B12 le folic acid, e eketseha ho tšehetsa kholo ea lesea (9).
Ho basali ba bakhachane kapa ba anyesang, haholo-holo ba latelang lijo tsa meroho kapa vegan, tlatsetso ea vithamine B ke ea bohlokoa.
Ho haella ha vithamine B12 kapa folic acid ho basali ba baimana kapa ba anyesang ho ka lebisa ho senyeha ho hoholo ha methapo ea kutlo kapa ho holofala ha lesea kapa lesea (10).
Baholo
Ha u ntse u hōla, matla a hau a ho monya vithamine B12 a fokotseha 'me takatso ea hau ea lijo ea fokotseha, e leng ho etsang hore ho be thata hore batho ba bang ba fumane B12 e lekaneng ka lijo feela.
Bokhoni ba 'mele ba ho ntša vithamine B12 lijong e le hore e ka monngoa bo itšetlehile ka tekanyo e lekaneng ea asiti ea ka mpeng.
Leha ho le joalo, ho hakanngoa hore 10 ho 30% ea batho ba ka holimo ho lilemo tse 50 ha ba hlahise acid e lekaneng ea mpa ho monya vithamine B12 (11).
Ho haella ha vithamine B12 ho amahanngoa le litekanyetso tse eketsehileng tsa khatello ea maikutlo le mathata a maikutlo ho batho ba baholo (12, 13).
Vithamine B6 le bofokoli ba folate le tsona li atile har'a batho ba baholo ba baholo (14, 15).
Ba nang le maemo a itseng a bophelo
Batho ba nang le maemo a itseng a kang lefu la celiac, mofets'e, lefu la Crohn, tahi, hypothyroidism, le anorexia ba na le menyetla e mengata ea ho ba le khaello ea phepo e nepahetseng, ho akarelletsa le livithamine tsa B (16, 17, 18, 19, 20).
Ho feta moo, phetoho ea liphatsa tsa lefutso tsa MTHFR e ka ama tsela eo 'mele oa hau o sebelisang folate ka eona mme e ka lebisa ho khaello ea folate le mathata a mang a bophelo bo botle (21).
Ho feta moo, batho ba kileng ba etsoa opereishene ea ho theola boima ba 'mele le bona ba na le monyetla oa ho ba le khaello ea vithamine B (22).
Maemong ana, bakuli ba atisa ho eletsoa ho nka vithamine B e rarahaneng ho lokisa kapa ho qoba mefokolo.
Li-Vegetarian le li-vegans
Vithamine B12 e fumaneha ka tlhaho lihlahisoa tsa liphoofolo tse kang nama, lebese, mahe le lijo tsa leoatleng.
Li-Vegans le batho ba jang meroho ba kotsing ea ho ba le khaello ea vithamine B12 haeba ba sa fumane vithamine ena e lekaneng ka lijo tse matlafatsang kapa li-supplement (23).
Vitamin B-complex ea letsatsi le letsatsi e ka thusa ho etsa bonnete ba hore batho ba khethang ho latela lijo tse felisang lihlahisoa tsa liphoofolo ba fumana limatlafatsi tsena tse hlokahalang.
Batho ba noang meriana e itseng
Meriana e sebelisoang hangata e ka baka khaello ea vithamine B.
Mohlala, proton pump inhibitors, e fokotsang asiti ea ka mpeng, e ka fokotsa ho monya ha vithamine B12, athe metformin, e leng moriana o tsebahalang oa lefu la tsoekere, e ka fokotsa maemo a vithamine B12 le folate (24, 25).
Lipilisi tsa thibelo ea bokhachane li ka boela tsa fokotsa livithamine tsa B tse 'maloa, ho akarelletsa le livithamine B6, B12, folate, le riboflavin (26).
Lethathamo la tsebo tsa hau Boimana, maemo a bongaka, ho buuoa, liphetoho tsa liphatsa tsa lefutso, meriana, lithibelo tsa lijo le lilemo kaofela li ka ama tsela eo 'mele oa hau o monyang le ho sebelisa livithamine tsa B.
Melemo ea Bophelo bo Botle ba ho Nka Livithamini tsa B Complex
Le hoja maemo a itseng a hloka hore batho ba bang ba noe livithamine tsa B-complex, lipatlisiso li bontšitse hore ho nka motsoako oa B-complex ho ka thusa esita le ho batho ba sa hlokeng ho eketsehileng.
E ka fokotsa khatello ea maikutlo le ho matlafatsa maikutlo
Li-vithamine tsa B tse rarahaneng hangata li sebelisoa ho fokotsa mokhathala le ho ntlafatsa maikutlo.
Liphuputso tse ling li bontša hore livithamine tsa B-complex li ka phahamisa maikutlo a hau le ho ntlafatsa ts'ebetso ea hau ea kelello.
Phuputso ea matsatsi a 33 ho banna ba 215 ba phetseng hantle e bonts'itse hore kalafo e nang le tekanyetso e phahameng ea B-complex le tlatsetso ea liminerale e ntlafalitse bophelo bo botle ba kelello le khatello ea maikutlo, hammoho le ts'ebetso ea tlhahlobo ea kelello (27).
Phuputso e 'ngoe ho batho ba baholo ba bacha e bontšitse hore ho tlatsetsa ka li-multivitamine tse nang le livithamini tse ngata tsa B-complex bakeng sa matsatsi a 90 ho fokotsa khatello ea kelello le mokhathala oa kelello (28).
E ka fokotsa matšoao a ho tšoenyeha kapa khatello ea maikutlo
Le hoja li-supplement tsa B-complex tsa vithamine li sa phekole mathata a bophelo bo botle ba kelello, li ka thusa ho fokotsa matšoao a khatello ea maikutlo kapa matšoenyeho.
Phuputso e entsoeng ho batho ba baholo ba 60 ba nang le khatello ea maikutlo e bontšitse hore phekolo e nang le vithamine ea B-complex bakeng sa matsatsi a 60 e entse hore ho be le ntlafatso e kholo ea matšoao a ho tepella maikutlong le ho tšoenyeha ha ho bapisoa le placebo (29).
Livithamini tsa B le tsona li ka ntlafatsa karabelo ea kalafo ha li kopantsoe le li-antidepressants.
Phuputso e 'ngoe e bontšitse hore ho tlatsetsa bakuli ba nang le vithamine B12, B6, le folic acid ho felletse ka karabelo e eketsehileng ea nako e telele ea ho imeloa kelellong bakeng sa selemo, ha e bapisoa le placebo (30).
Hlokomela hore maemo a tlaase a mali a livithamine tse itseng tsa B, ho akarelletsa le B12, B6, le folate, a ’nile a amahanngoa le kotsi e eketsehileng ea ho tepella maikutlong. Ke ka lebaka leo ho leng bohlokoa ho laola khaello ea phepo e nepahetseng haeba u e-na le matšoao a ho tepella maikutlong (31, 32).
Lethathamo la tsebo tsa hau Li-supplement tse rarahaneng tsa B li ka imolla khatello ea maikutlo, tsa ntlafatsa ts'ebetso ea kelello, le ho fokotsa matšoao a khatello ea maikutlo le matšoenyeho, esita le ho batho ba se nang khaello ea vithamine B.
Tekanyetso e khothaletsoang
Vithamine e 'ngoe le e' ngoe ea B e na le tekanyo e khethehileng ea letsatsi le letsatsi e khothalletsoang e fapaneng ho latela tekano, lilemo le mefuta e meng e kang bokhachane.
Bakeng sa basali le banna, tšebeliso ea letsatsi le letsatsi ea livithamini tsa B ke:
| basali | banna | |
| B1 (thiamine) | 1,1 mg | 1,2 mg |
| B2 (riboflavin) | 1,1 mg | 1,3 mg |
| B3 (niacin) | 14 mg | 16 mg |
| B5 (pantothenic acid) | 5 mg (RDI ha e thehoe; ho noa ho lekaneng, kapa AI, e fanoeng) | 5mg (AI) |
| B6 (pyridoxine) | 1,3 mg | 1,3 mg |
| B7 (biotin) | 30mcg (AI) | 30mcg (AI) |
| B9 (folate) | 400 mcg | 400 mcg |
| B12 (cobalamin) | 2,4 mcg | 2,4 mcg |
Litla-morao tse ka bang teng
Hobane livithamini tsa B li qhibiliha ka metsing, ha ho na monyetla oa hore u je chelete e ngata haholo ka lijo feela kapa ka ho noa tlatsetso e rarahaneng ea B joalo ka ha ho laetsoe.
Leha ho le joalo, ho noa li-supplement tse nang le livithamini tsa B tse ngata haholo le tse sa hlokahaleng ho ka baka litlamorao tse mpe.
Tekanyo e phahameng ea tlatsetso ea B3 (niacin) e ka baka ho hlatsa, tsoekere e phahameng ea mali, ho phatloha ha letlalo, esita le tšenyo ea sebete (34).
Ho feta moo, litekanyetso tse phahameng tsa B6 li ka baka tšenyo ea methapo, kutloisiso ea leseli, le maqeba a bohloko a letlalo (35).
Phello e 'ngoe ea litla-morao tsa B complex supplements ke hore e ka fetola moroto o mosehla.
Le hoja moroto o senyehileng o ka tšosa, ha o kotsi, o etsa hore 'mele oa hau o ntše livithamine tse feteletseng tseo o ke keng oa li sebelisa.
Haeba o tlameha ho nka tlatsetso ea B-complex, kamehla khetha mefuta e tsebahalang e batlang hore lihlahisoa tsa bona li lekoe ka boikemelo ke mekhatlo e kang US Pharmacopeial Convention (USP).
Lethathamo la tsebo tsa hau Leha ho nka li-supplement tsa B-complex joalo ka ha ho laetsoe ho bolokehile, ho ja litekanyo tse phahameng tsa B3 kapa B6 ho ka baka litlamorao tse mpe.
Sephetho sa hoqetela
Basali ba bakhachane, batho ba baholo, li-vegans, le batho ba nang le maemo a itseng a bophelo bo botle ba ka rua molemo ho B complex supplement.
Ho nka li-supplement tsena ho ka boela ha ntlafatsa maikutlo, ts'ebetso ea kelello le matšoao a ho tepella maikutlong.
Litla-morao ha li khonehe haeba u latela tekanyo e khothalletsoang, e fapaneng ho itšetlehile ka lilemo, litlhoko tsa limatlafatsi, tekano le bophelo bo botle.
Haeba o sa tiisehe hore na ho noa tlatsetso ea B complex ho tla u tsoela molemo, buisana le ngaka ea hau ho fumana hore na ke khetho e nepahetseng bakeng sa hau.
