Ko kwanan nan kun zama mai cin ganyayyaki ko kuma kuna neman haɓaka abinci mai gina jiki a matsayin omnivore, bitamin B suna da mahimmanci ga lafiyar gaba ɗaya.A matsayin rukuni na bitamin takwas, suna da alhakin komai daga tsoka zuwa aikin fahimi, in ji masanin abinci mai gina jiki Elana Natker.
A cewar Natker, yayin da bitamin B sun fi girma a cikin abincin dabbobi, yawancinbitamin BHakanan ana iya samun su a cikin abincin shuka-ko da yake a cikin ƙananan adadi.Ina ba da shawarar masu cin ganyayyaki su sami hatsi mai yawa daga abinci kamar burodi, hatsin karin kumallo da taliya,” in ji ta.Kayan lambu kamar alayyahu da sinadarai kamar yisti mai gina jiki (wanda aka fi so) suma sun ƙunshi bitamin B masu yawa.
Abin farin ciki, akwai abinci da yawa da suka dace da vegans da omnivores waɗanda ke taimakawa kiyaye matakan lafiya na bitamin B daban-daban takwas.
Vitamin B1, wanda kuma aka sani da thiamine, yana taka muhimmiyar rawa a ayyuka daban-daban na salula kuma ana adana shi a cikin hanta a cikin ƙananan adadi, yana buƙatar isasshen abinci na yau da kullum.Rashin gazawa ba sabon abu bane saboda ana samun B1 a cikin abinci gama gari kamar kifi, nama, da hatsi gabaɗaya.Amma rashin cin abinci na yau da kullun, ƙarancin sha, ƙarar asara (ta hanyar fitsari ko najasa), ko ƙarin buƙatu (kamar lokacin daukar ciki) na iya haifar da ƙarancin matakan thiamine.
Vitamin B2, ko riboflavin, wani muhimmin antioxidant ne wanda ke yaki da radicals kyauta wanda zai iya haifar da kumburi.Hakanan yana da mahimmanci don juyar da bitamin B6 zuwa wani nau'i mai mahimmanci (wanda ake iya amfani dashi), yana kare lafiyar ido, da kuma kawar da tsananin ciwon kai.Duk da yake daidaitattun abinci mai gina jiki (e, har ma da kayan cin ganyayyaki) sun kasance masu wadata a cikin riboflavin, 'yan wasa masu cin ganyayyaki da masu juna biyu ko masu shayarwa na iya kasancewa cikin haɗari mafi girma na rashi.
Vitamin B3, wanda kuma aka sani da niacin, yana da mahimmanci don kiyaye lafiyar zuciya da jini, lafiyar kwakwalwa, lafiyar fata, da lafiyar hankali.Duk nau'ikan bitamin B3 guda uku (niacin, nicotinamide, da nicotinamide riboside) sune magabatan NAD +, waɗanda ke taimakawa cikin aikin salula da haɓaka tsufa.
Vitamin B5, wanda aka sani da pantothenic acid, ana amfani dashi don yin coenzyme A, wanda ke taimakawa enzymes metabolize acid fatty a cikin jini.Sabili da haka, abincin da ke cikin bitamin B5 yana da alaƙa da ƙananan abubuwan da ke faruwa na hyperlipidemia wanda ke da girman matakan "mummunan" cholesterol ko triglycerides.Yayin da ake buƙatar ƙarin bincike don ƙayyade ingancinsa a matsayin antioxidant, ya nuna sakamako mai kyau a kan ƙananan ƙananan kumburi da ke hade da cututtukan zuciya.
Vitamin B6 yana da mahimmanci don kiyaye tsarin rigakafi mai ƙarfi ta hanyar tallafawa samar da lymphocytes (nau'in farin jini).Yana da mahimmanci a cikin fiye da halayen enzymatic 100, musamman waɗanda ke da hannu a cikin metabolism na furotin.Yayin da yawancin mutane ke samun isasshen pantothenic acid daga abincin su, mutanen da ke fama da gazawar koda, dogaro da barasa, ko cututtukan autoimmune suna cikin haɗarin ƙarancin pantothenic acid.
Har ila yau, an san shi da "bitamin kyau," B7 ko biotin yana taimakawa wajen inganta fata, gashi, da kusoshi.Rancin biotin na iya haifar da raƙuman gashi, farce mai karye, da jajayen kurji mai ƙwanƙwasa a fata.Ƙara yawan abinci mai wadatar biotin ko shan kari na iya taimakawa tare da waɗannan illolin.
Koyaya, a cikin duniyarmu ta zamani, ƙarancin biotin yana da ɗanɗano kaɗan, kuma yin gwagwarmayar sa lokacin da kuke samun isasshen ba ya ba da ƙarin fa'ida.A zahiri, wuce haddi biotin na iya tsoma baki tare da sakamakon gwajin jini.
Biotin kuma yana taimakawa a cikin metabolism na fats, carbohydrates, da sunadaran, kuma yana ba da gudummawa ga daidaita tsarin halittar jini da siginar tantanin halitta.
Natker ya ce bitamin B9, wanda aka sani da folic acid a cikin sigarsa ta dabi'a ko kuma a cikin kari, "yana taimakawa hana lahani na bututu a farkon daukar ciki kuma yana da mahimmanci ga lafiyar jajayen kwayoyin halitta."
Vitamin B12, ko cobalamin, yana da mahimmanci don samuwa da rarraba jajayen ƙwayoyin jini, da kuma DNA da lafiyar jijiya.An samo shi ne kawai daga furotin na dabba, wanda shine dalilin da ya sa yawancin masu cin ganyayyaki suna shan bitamin B12 don taimakawa wajen biyan bukatun yau da kullum.Amma sinadaran kamar yisti mai gina jiki da tempeh ana iya ƙarfafa su da bitamin B12.
Sauran abubuwan da ke haifar da ƙarancin bitamin B12 sun haɗa da tsufa, cututtukan autoimmune, cututtukan hanji, da amfani da antacid.Ina so in duba matsayin abokan ciniki na 'B12 kowace shekara saboda kari yana da sauƙi kuma yana hana rashin fahimta, "in ji ta.
Duk da yake yana iya zama da wuya a yi la'akari da samun isassun matakan duk bitamin takwas a cikinhadaddun bitamin B, Cin abinci mai kyau wanda ya ƙunshi samfurori, dukan hatsi, abinci mai gina jiki, da kuma zaɓar tushen furotin zai iya taimaka maka ci gaba da kallon mafi kyawunka daga kai zuwa zuciyarka, da duk abin da ke tsakanin.
Lokacin aikawa: Mayu-13-2022