Nokuba usandul' ukuba yi-vegan okanye ujonge ukonyusa isondlo sakho njenge-omnivore, iivithamini ze-B zibalulekile kwimpilo iyonke.Njengeqela leevithamini ezisibhozo, banoxanduva kuyo yonke into ukusuka kwizihlunu ukuya ekusebenzeni kwengqondo, utshilo ingcali yezondlo uElana Natker.
NgokukaNatker, ngelixa iivithamini ze-B ziphezulu kukutya kwezilwanyana, uninziB iivithaminiinokufunyanwa nasekutyeni kwezityalo—nangona kukwimilinganiselo emincinane.”Ndicebisa abantu abatya ukutya okuziinkozo ukuba bafumane iinkozo ezininzi ekutyeni okufana nesonka, iisiriyeli zesidlo sakusasa kunye nepasta,” utshilo.Imifuno efana nesipinatshi kunye nezithako ezifana negwele lesondlo (imifuno eyintandokazi) ikwaqulethe iivithamini B ezininzi.
Ngethamsanqa, kukho ukutya okuninzi okufanelekileyo kwi-vegans kunye ne-omnivores ezinceda ukugcina amanqanaba asempilweni eevithamini ezisibhozo ezahlukeneyo ze-B.
I-Vitamin B1, eyaziwa ngokuba yi-thiamine, idlala indima ebalulekileyo kwimisebenzi eyahlukeneyo yamaselula kwaye igcinwe kuphela esibindini ngamanani amancinci, efuna ukutya okwaneleyo kwansuku zonke.Ukungaphumeleli akuqhelekanga kuba i-B1 ifumaneka kukutya okuqhelekileyo okufana nentlanzi, inyama, kunye neenkozo ezipheleleyo.Kodwa ukutya okuphantsi okungapheliyo, ukufunxa kakubi, ilahleko eyongeziweyo (ngomchamo okanye ilindle), okanye ukwanda kwemfuno (efana nexesha lokukhulelwa) kunokukhokelela kumanqanaba angonelanga e-thiamine.
I-Vitamin B2, okanye i-riboflavin, i-antioxidant ebalulekileyo elwa nama-radicals amahhala angakhokelela ekudumbeni.Kukwabalulekile ekuguquleni ivithamin B6 ibe yifomu enokufumaneka ngakumbi (eyayisebenziseka), ukukhusela impilo yamehlo, kunye nokuthomalalisa ubunzulu bemigraines.Ngelixa ukutya okulinganayo okusemgangathweni (ewe, kunye nokutya kwe-vegan) kuthande ukuba zizityebi kwi-riboflavin, iimbaleki ezitya imifuno kunye nabasetyhini abakhulelweyo okanye abancancisayo banokuba semngciphekweni omkhulu wokunqongophala.
I-Vitamin B3, ekwabizwa ngokuba yi-niacin, ibalulekile ekugcineni intliziyo kunye nempilo yokujikeleza, impilo yengqondo, impilo yolusu, kunye nempilo yokuqonda.Zontathu iindlela ze-vitamin B3 (niacin, nicotinamide, kunye ne-nicotinamide riboside) zezandulela ze-NAD +, ezinceda ekusebenzeni kweselula kunye nokukhuthaza ukuguga okunempilo.
I-Vitamin B5, eyaziwa ngokuba yi-pantothenic acid, isetyenziselwa ukwenza i-coenzyme A, enceda ii-enzymes ze-metabolize fatty acids egazini.Ngoko ke, ukutya okucebileyo kwi-vitamin B5 kuhambelana nesiganeko esisezantsi se-hyperlipidemia ebonakaliswe ngamanqanaba aphezulu e-cholesterol "embi" okanye i-triglycerides.Nangona uphando olongezelelweyo lufunekayo ukuze kuqinisekiswe ukusebenza kwalo njenge-antioxidant, lubonise umphumo omuhle kwi-low-grade inflammation ehambelana nesifo senhliziyo.
I-Vitamin B6 ibalulekile ekugcineni amajoni omzimba aqinileyo ngokuxhasa ukuveliswa kwe-lymphocytes (uhlobo lweseli emhlophe yegazi).Ibalulekile kwi-enzymatic reactions ezingaphezu kwe-100, ngakumbi ezo zibandakanyeka kwi-protein metabolism.Ngelixa uninzi lwabantu lufumana i-pantothenic acid eyaneleyo ekutyeni kwabo, abantu abanokungasebenzi kakuhle kwezintso, ukuxhomekeka etywaleni, okanye izifo ezizimelayo basengozini yokunqongophala kwe-pantothenic acid.
Eyaziwa nangokuthi "i-vitamin yobuhle," i-B7 okanye i-biotin inceda ukukhuthaza ulusu olunempilo, iinwele kunye nezinzipho.Ukunqongophala kwe-biotin kunokubangela iinwele ezibhityileyo, iinzipho ezibhityileyo, kunye nerhashalala ebomvu eluswini.Ukonyusa ukutya okutyebileyo kwe-biotin okanye ukuthatha izongezo kunokunceda kwezi ziphumo bezingalindelekanga.
Nangona kunjalo, kwihlabathi lethu lanamhlanje, ukunqongophala kwe-biotin kunqabile, kwaye ukuyilwela xa ufumana okwaneleyo akunikezeli naluphi na uncedo olongezelelweyo.Ngapha koko, i-biotin engaphezulu inokuphazamisana neziphumo zelebhu yovavanyo lwegazi.
I-Biotin ikwancedisa kwimetabolism yamafutha, i-carbohydrates, kunye neeprotheni, kwaye inegalelo kulawulo lwemfuza kunye nokubonakaliswa kweeseli.
UNatker uthi ivithamin B9, eyaziwa ngokuba yi-folic acid ekwimo yendalo okanye eyongezelelweyo, “inceda ukuthintela iziphene ze-neural tube xa ukhulelwe kwaye ibalulekile kwiiseli zegazi ezibomvu ezisempilweni.”
I-Vitamin B12, okanye i-cobalamin, ibalulekile ekubunjweni nasekuhlukaneni kweeseli ezibomvu zegazi, kunye ne-DNA kunye nempilo ye-nerve.Ithathwe kuphela kwiprotheyini yezilwanyana, yiyo loo nto i-vegans ezininzi zithatha izongezo ze-vitamin B12 ukunceda ukuhlangabezana neemfuno zabo zemihla ngemihla.Kodwa izithako ezifana negwele lezondlo kunye ne-tempeh zinokuqiniswa nge-vitamin B12.
Ezinye izinto ezinegalelo ekunqongopheleni kwevithamin B12 ziquka ukwaluphala, isifo esizilawulayo, isifo samathumbu, nokusetyenziswa kwe-antacid.”Ndiyathanda ukujonga imeko ye-B12 yabathengi bam minyaka le kuba ukongezelela kulula kwaye kuthintela ukuphazamiseka kwengqondo,” utshilo.
Ngelixa kunokubonakala kunzima ukucinga ngokufumana amanqanaba aneleyo azo zonke iivithamini ezisibhozo kwivitamin B complex, Ukutya ukutya okunokulinganisela okubandakanya imveliso, ukutya okuziinkozo, ukutya okuqinisiweyo, kunye nokukhetha imithombo yeprotheyini kunokukunceda ukuba uhlale ukhangelekile ukusuka entloko ukuya entliziyweni yakho, kunye nayo yonke into ephakathi.
Ixesha lokuposa: May-13-2022