Ibiryo 10 B-vitamine kubarya ibikomoka ku bimera hamwe na byose biva mu nzobere mu mirire

Waba uherutse kuba inyamanswa cyangwa ukaba ushaka guhindura imirire yawe nkibintu byose, vitamine B ningirakamaro mubuzima rusange.Umuhanga mu by'imirire, Elana Natker, avuga ko nk'itsinda rya vitamine umunani, zishinzwe ibintu byose uhereye ku mitsi kugeza ku mikorere y'ubwenge
Ku bwa Natker, mu gihe vitamine B ari nyinshi mu biribwa by'inyamaswa, byinshiVitamine B.irashobora kandi kuboneka mu biryo by'ibimera - nubwo ari bike. ”Ndasaba ko ibikomoka ku bimera byabona ibinyampeke byinshi mu biribwa nk'umugati, ibinyampeke bya mu gitondo na makaroni ”.Imboga nka epinari n'ibiyigize nk'umusemburo w'intungamubiri (ukunda ibikomoka ku bimera) nabyo birimo vitamine nyinshi B.

Kubwamahirwe, hari ibiryo byinshi bibereye ibikomoka ku bimera hamwe nibintu byose bifasha kugumana ubuzima bwiza bwa vitamine umunani zitandukanye B.
Vitamine B1, izwi kandi nka thiamine, igira uruhare runini mu mikorere itandukanye ya selile kandi ibikwa mu mwijima gusa, bisaba gufata buri munsi bihagije.Ibibuze ntibisanzwe kuko B1 iboneka mubiribwa bisanzwe nk'amafi, inyama, n'ibinyampeke.Ariko gufata igihe gito, gufata nabi, gutakaza igihombo (binyuze mu nkari cyangwa umwanda), cyangwa kwiyongera kwinshi (nko mugihe cyo gutwita) bishobora gutera urugero rwa thiamine idahagije.
Vitamine B2, cyangwa riboflavin, ni antioxydants ikomeye irwanya radicals yubusa ishobora gutera uburibwe.Ni ngombwa kandi guhindura vitamine B6 muburyo bwa bioavailable (bita usable), kurinda ubuzima bwamaso, no kugabanya ubukana bwa migraine.Mugihe indyo yuzuye iringaniye (yego, ndetse nimirire yibikomoka ku bimera) ikunda kuba ikungahaye kuri riboflavin, abakinyi b'ibimera hamwe nabagore batwite cyangwa bonsa barashobora kuba bafite ibyago byinshi byo kubura.

Vitamine B3, izwi kandi nka niacin, ni ngombwa mu kubungabunga ubuzima bw’umutima n’izunguruka, ubuzima bwubwonko, ubuzima bwuruhu, nubuzima bwubwenge.Ubwoko butatu bwa vitamine B3 (niacin, nicotinamide, na nicotinamide riboside) nibibanziriza NAD +, ifasha mumikorere ya selile kandi igatera gusaza neza.
Vitamine B5, izwi nka acide pantothenique, ikoreshwa mu gukora coenzyme A, ifasha imisemburo metabolize aside irike mu maraso.Kubwibyo, indyo ikungahaye kuri vitamine B5 ifitanye isano no kugabanuka kwa hyperlipidemiya irangwa na cholesterol “mbi” cyangwa triglyceride.Mugihe hakenewe ubushakashatsi bwinshi kugirango hamenyekane akamaro kayo nka antioxydants, byagaragaje ingaruka nziza kumuriro wo hasi ujyanye n'indwara z'umutima.
Vitamine B6 ni ngombwa mu gukomeza sisitemu y’umubiri mu gushyigikira umusaruro wa lymphocytes (ubwoko bwa selile yera).Ni ngombwa mubisubizo birenga 100 enzymatique, cyane cyane bigira uruhare muri metabolism ya protein.Mugihe abantu benshi babona aside ya pantothenike ihagije mumirire yabo, abantu bafite imikorere mibi yimpyiko, kunywa inzoga, cyangwa indwara ziterwa na autoimmune bafite ibyago byo kubura aside pantothenique.
Azwi kandi nka “vitamine y'ubwiza,” B7 cyangwa biotine ifasha kuzamura uruhu rwiza, umusatsi, n'imisumari.Kubura biotine birashobora gutera umusatsi kunanuka, imisumari yoroheje, hamwe no gutukura kuruhu.Kongera ibiryo bikungahaye kuri biotine cyangwa gufata inyongera birashobora gufasha hamwe ningaruka mbi.

Ariko, mw'isi yacu ya none, kubura biotine ni gake, kandi kubirwanya mugihe uhagije ntibitanga inyungu ziyongera.Mubyukuri, biotine irenze irashobora kubangamira ibisubizo bya laboratoire.
Biotine ifasha kandi metabolisme yamavuta, karubone, na proteyine, kandi ikagira uruhare mukugena gene no kwerekana ibimenyetso.
Natker avuga ko vitamine B9, izwi ku izina rya aside folike mu buryo busanzwe cyangwa mu buryo bwiyongera, “ifasha kwirinda indwara zifata imitsi itwite hakiri kare kandi ni ingenzi ku maraso atukura.”
Vitamine B12, cyangwa cobalamin, ni ngombwa mu gushiraho no kugabana uturemangingo tw'amaraso atukura, kimwe na ADN n'ubuzima bw'imitsi.Bikomoka gusa kuri poroteyine y’inyamaswa, niyo mpamvu inyamanswa nyinshi zifata vitamine B12 kugirango zifashe guhaza ibyo bakeneye buri munsi.Ariko ibirungo nkumusemburo wintungamubiri na tempeh birashobora gukomera hamwe na vitamine B12.
Ibindi bintu bigira uruhare mu kubura vitamine B12 harimo gusaza, indwara ziterwa na autoimmune, indwara zo mu nda, no gukoresha antaside. ”Nkunda kugenzura uko abakiriya ba B12 bahagaze buri mwaka kuko kuzuza byoroshye kandi birinda ubumuga bwo kutamenya ”.
Mugihe bisa nkibigoye gutekereza kubona vitamine umunani zose murivitamine B., kurya indyo yuzuye igizwe n'umusaruro, ibinyampeke byose, ibiryo bikomejwe, hamwe no guhitamo isoko ya poroteyine birashobora kugufasha gukomeza kureba neza kuva mumutwe wawe kugeza kumutima wawe, nibindi byose hagati yacyo.