Cov vitamin B ua dab tsi rau koj?
Yog tias koj tab tom nrhiav kev txhim kho koj txoj kev noj qab haus huv tag nrho, tej zaum koj tau hnov txog cov txiaj ntsig ntawm vitamin B. Tab sis dab tsi yog qhov vitamin no ua rau koj, thiab vim li cas nws tseem ceeb heev? Hauv tsab xov xwm no, peb yuav dhia mus rau hauv kev tshawb fawb tom qab vitamin B, tshawb txog nws cov ntawv sib txawv thiab sib tham txog seb nws tuaj yeem cuam tshuam koj lub cev thiab lub siab li cas.
** vitamin B yog dab tsi?
Ua ntej, cia peb txhais qhov peb txhais tau li cas los ntawm vitamin B. Lo lus no yog hais txog ib pawg ntawm yim cov vitamins sib txawv, txhua tus muaj lawv tus kheej cov khoom thiab kev ua haujlwm. Cov vitamins no yog:
1. Thiamine (B1)
2. Riboflavin (B2)
3. Niacin (B3)
4. Pantothenic acid (B5)
5. Pyridoxine (B6)
6. Biotin (B7)
7. Folate (B9)
8. Cobalamin (B12)
Txhua yam ntawm cov vitamins no ua lub luag haujlwm sib txawv hauv lub cev, tab sis lawv feem ntau sib koom ua ke vim tias lawv tshwm sim ua ke hauv cov khoom noj thiab koom nrog txoj hauv kev biochemical zoo sib xws.
** vitamin B ua haujlwm li cas hauv lub cev?
Yog li, dab tsi tiag tiag vitamin B ua hauv lub cev? Txhawm rau teb cov lus nug no, cia peb ua tib zoo saib ntau hom vitamin B.
** Thiamine (B1)
Thiamine koom nrog hauv cov metabolism ntawm carbohydrates, txhais tau tias nws pab lub cev zom thiab siv suab thaj rau lub zog. Nws kuj tseem ceeb heev rau cov paj hlwb thiab kev tsim cov DNA thiab RNA.
** Riboflavin (B2)
Riboflavin yog ib qho tseem ceeb rau ntau yam ntawm lub cev ua haujlwm, nrog rau cov metabolism hauv cov rog, carbohydrates, thiab cov protein. Nws tseem yog ib qho tseem ceeb rau kev noj qab haus huv ntawm daim tawv nqaij, qhov muag, thiab cov mucous membranes.
**Niacin (B3)
Niacin koom nrog hauv kev tsim hluav taws xob, nrog rau kev sib txuas thiab kho DNA. Nws kuj tseem pab tswj cov qib roj cholesterol thiab tej zaum yuav muaj txiaj ntsig zoo hauv kev txo qis kev pheej hmoo ntawm kab mob plawv.
**Pantothenic acid (B5)
Pantothenic acid yog qhov tseem ceeb rau kev sib txuas ntawm Coenzyme A, uas koom nrog ntau txoj hauv kev metabolic hauv lub cev, suav nrog kev rhuav tshem cov rog thiab carbohydrates.
**Pyridoxine (B6)
Pyridoxine yog ib qho tseem ceeb rau kev sib txuas neurotransmitter, carbohydrate metabolism, thiab kev tiv thaiv kab mob. Nws kuj tau pom tias muaj lub luag haujlwm hauv kev txo qis kev pheej hmoo ntawm kab mob plawv.
**Biotin (B7)
Biotin koom nrog hauv cov metabolism hauv cov rog, cov protein, thiab carbohydrates, thiab yog qhov tseem ceeb rau cov tawv nqaij noj qab haus huv, plaub hau, thiab rau tes.
**Folate (B9)
Folate yog ib qho tseem ceeb rau DNA synthesis thiab faib cell, ua rau nws tseem ceeb heev rau kev loj hlob thiab kev loj hlob, tshwj xeeb tshaj yog thaum cev xeeb tub. Nws kuj tseem koom nrog hauv kev tsim cov qe ntshav liab thiab tej zaum yuav muaj lub luag haujlwm txo qis kev pheej hmoo ntawm qee yam qog nqaij hlav.
Cobalamin (B12)
Cobalamin yog qhov tseem ceeb rau DNA synthesis, nrog rau cov paj hlwb ua haujlwm thiab tsim cov qe ntshav liab. Nws kuj tseem koom nrog hauv cov metabolism ntawm homocysteine , qhov sib xyaw ua ke uas tau txuas rau kev pheej hmoo ntawm kab mob plawv.
** Cov zaub mov twg muaj vitamin B?
Tam sim no peb paub tias cov vitamin B ua dab tsi hauv lub cev, cia peb saib qhov twg peb tuaj yeem tau txais nws hauv peb cov zaub mov. Vitamin B muaj nyob rau hauv ntau yam khoom noj, tab sis qee qhov chaw nplua nuj muaj xws li:
- Cov nplej tag nrho, xws li mov xim av, qhob cij tag nrho, thiab oatmeal
- Nplooj ntsuab, xws li spinach thiab kale
- Cov txiv ntoo thiab cov noob, xws li almonds, noob paj noob hlis, thiab cov noob taub dag
- Legumes, xws li lentils thiab chickpeas
- Tsiaj khoom noj, xws li nqaij, ntses, nqaij qaib, qe, thiab mis nyuj
** Leej twg tuaj yeem tau txais txiaj ntsig los ntawm cov tshuaj vitamin B?
Thaum tau txais cov vitamin B txaus los ntawm koj cov zaub mov yog qhov ua tau, muaj qee pawg neeg uas yuav tau txais txiaj ntsig los ntawm kev noj tshuaj ntxiv. Cov no yuav suav nrog:
- Cov neeg tsis noj nqaij thiab cov vegans, uas tej zaum yuav tsis tau txais cov vitamin B12 txaus los ntawm cov chaw cog qoob loo
- Cov neeg laus, uas tej zaum yuav muaj teeb meem nqus cov vitamin B12 los ntawm cov khoom noj
- Cov poj niam cev xeeb tub, uas xav tau ntau dua ntawm folate rau kev loj hlob hauv plab
- Cov neeg uas muaj qee yam mob, xws li kab mob celiac lossis kab mob plab hnyuv, uas tuaj yeem cuam tshuam nrog kev nqus ntawm cov as-ham.
** Cov txiaj ntsig kev noj qab haus huv ntawm cov vitamin B yog dab tsi?
Yog li, peb paub tias vitamin B yog ib qho tseem ceeb rau ntau yam kev ua haujlwm ntawm lub cev, tab sis dab tsi yog qee qhov kev noj qab haus huv tshwj xeeb uas tau cuam tshuam nrog cov vitamin no? Nov yog qee qhov piv txwv:
- Txhim kho qib zog: Vim tias cov vitamin B koom nrog hauv kev tsim hluav taws xob, ntau tus neeg pom tias kev noj tshuaj ntxiv tuaj yeem pab txhawb lawv lub zog thiab txo qis qaug zog.
- Txo kev pheej hmoo ntawm kab mob plawv: Qee hom vitamin B, tshwj xeeb tshaj yog B6, B12, thiab folate, tau txuas rau txo kev pheej hmoo ntawm kab mob plawv. Qhov no tej zaum yuav yog vim ib feem ntawm lawv lub peev xwm los tswj cov theem ntawm homocysteine hauv cov ntshav, uas tuaj yeem ua rau atherosclerosis thiab lwm yam teeb meem plawv.
- Txhim kho mus ob peb vas thiab kev txawj ntse muaj nuj nqi: Vitamin B6 tshwj xeeb tau kawm rau nws lub luag hauj lwm muaj peev xwm nyob rau hauv kev txhim kho mus ob peb vas thiab kev txawj ntse muaj nuj nqi, raws li nws koom nyob rau hauv zus tau tej cov ntau neurotransmitters, xws li serotonin thiab dopamine.
- Cov tawv nqaij noj qab haus huv, plaub hau, thiab rau tes: Biotin, tseem hu ua vitamin B7, feem ntau touted rau nws cov teebmeem ntawm plaub hau, tawv nqaij, thiab rau tes. Txawm hais tias xav tau kev tshawb fawb ntxiv kom paub tseeb tias cov txiaj ntsig no, qee qhov kev tshawb fawb tau pom tias biotin supplementation tuaj yeem txhim kho cov tsos mob ntawm cov rau tes thiab plaub hau.
** Puas muaj kev pheej hmoo cuam tshuam nrog kev noj cov tshuaj vitamin B?
Thaum cov vitamin B feem ntau suav hais tias muaj kev nyab xeeb, muaj qee qhov kev pheej hmoo cuam tshuam nrog kev noj tshuaj ntxiv. Cov no yuav suav nrog:
- Kev cuam tshuam nrog kev kuaj mob: Kev noj cov tshuaj vitamin B6 siab tuaj yeem cuam tshuam nrog kev kuaj mob uas ntsuas qib ntawm cov vitamin no hauv cov ntshav.
- Kev noj tshuaj ntau ntawm folate: Hauv qee kis, kev noj cov folate ntau dhau tuaj yeem npog cov tsos mob ntawm ntshav qab zib, ib qho mob uas tuaj yeem tshwm sim los ntawm qhov tsis muaj vitamin B12.
- Kev tsis haum tshuaj: Qee tus neeg yuav ua xua rau qee hom vitamin B, xws li niacin.
** Lus xaus
Hauv kev xaus, vitamin B yog ib pawg ntawm cov vitamins tseem ceeb uas ua si ntau lub luag haujlwm hauv lub cev, los ntawm kev tsim hluav taws xob mus rau DNA synthesis. Thaum tau txais cov vitamin B txaus los ntawm koj cov zaub mov yeej muaj peev xwm, qee tus neeg yuav tau txais txiaj ntsig los ntawm kev noj tshuaj, tshwj xeeb yog cov neeg tsis noj nqaij, cov neeg laus, cov poj niam cev xeeb tub, thiab cov uas muaj qee yam mob. Yog tias koj tab tom txiav txim siab noj cov vitamin B ntxiv, nco ntsoov tham nrog koj tus kws kho mob kom txiav txim siab seb nws puas tsim nyog rau koj thiab sib tham txog cov kev pheej hmoo thiab cov txiaj ntsig.
