Noma ngabe usanda kuba i-vegan noma ufuna ukukhulisa umsoco wakho njenge-omnivore, amavithamini B abalulekile empilweni yonke.Njengeqembu lamavithamini ayisishiyagalombili, anesibopho sayo yonke into kusukela emisipha kuya ekusebenzeni kwengqondo, kusho isazi sezokudla u-Elana Natker.
NgokukaNatker, kuyilapho amavithamini B ephezulu ekudleni kwezilwane, iningiB amavithaminiingatholakala nasekudleni kwezitshalo—nakuba ngamanani amancane.”Ngincoma ukuthi ama-vegan athole inqwaba yokusanhlamvu ekudleni okufana nesinkwa, okusanhlamvu kwasekuseni kanye ne-pasta,” kusho yena.Imifino efana nesipinashi kanye nezithako ezifana nemvubelo enomsoco (intandokazi ye-vegan) iqukethe namavithamini B amaningi.
Ngenhlanhla, kuningi ukudla okufanele imifino kanye nama-omnivores okusiza ukugcina amazinga anempilo amavithamini B ayisishiyagalombili ahlukene.
I-Vitamin B1, eyaziwa nangokuthi i-thiamine, idlala indima ebalulekile emisebenzini ehlukahlukene yamangqamuzana futhi igcinwa kuphela esibindini ngamanani amancane, edinga ukudla okwanele nsuku zonke.Ukushoda akuvamile ngoba i-B1 itholakala ekudleni okuvamile njengenhlanzi, inyama, kanye nezinhlamvu.Kodwa ukudla okuphansi okungapheli, ukumunca okungalungile, ukulahlekelwa okwenyuka (ngomchamo noma indle), noma ukwanda kwesidingo (njengalapho ukhulelwe) kungaholela emazingeni anele e-thiamine.
I-Vitamin B2, noma i-riboflavin, iyi-antioxidant ebalulekile elwa nama-radicals mahhala angaholela ekuvuvukeni.Kubalulekile futhi ekuguquleni uvithamini B6 abe yifomu etholakala kalula (eyaziwa nangokuthi iyasebenziseka), ukuvikela impilo yamehlo, kanye nokukhulula ubukhali bemigraines.Nakuba ukudla okulinganiselayo okujwayelekile (yebo, ngisho nokudla kwe-vegan) kuvame ukuceba nge-riboflavin, abasubathi abadla imifino kanye nabesifazane abakhulelwe noma abancelisa ibele bangase babe sengozini enkulu yokuntula.
I-Vitamin B3, eyaziwa nangokuthi i-niacin, ibalulekile ekugcineni impilo yenhliziyo nokujikeleza kwegazi, impilo yobuchopho, impilo yesikhumba, nempilo yengqondo.Zontathu izinhlobo zikavithamini B3 (niacin, nicotinamide, ne-nicotinamide riboside) zingamanduleli we-NAD+, esiza ekusebenzeni kwamaselula futhi akhuthaze ukuguga okunempilo.
I-Vitamin B5, eyaziwa ngokuthi i-pantothenic acid, isetshenziselwa ukwenza i-coenzyme A, esiza ama-enzyme agaye ama-fatty acids egazini.Ngakho-ke, ukudla okucebile kuvithamini B5 kuhlotshaniswa nengozi ephansi ye-hyperlipidemia ebonakala ngamazinga aphezulu e-cholesterol "embi" noma i-triglycerides.Nakuba ucwaningo olwengeziwe ludingeka ukuze kutholakale ukusebenza kwayo njenge-antioxidant, lubonise umphumela omuhle ekuvuvukeni okuphansi okuhambisana nesifo senhliziyo.
I-Vitamin B6 ibalulekile ekugcineni amasosha omzimba aqinile ngokusekela ukukhiqizwa kwama-lymphocyte (uhlobo lwamangqamuzana amhlophe egazi).Ibalulekile ekuphenduleni kwe-enzymatic okungaphezu kwe-100, ikakhulukazi lezo ezibandakanyeka ku-protein metabolism.Nakuba abantu abaningi bethola i-pantothenic acid eyanele ekudleni kwabo, abantu abanokukhubazeka kwezinso, ukuncika otshwaleni, noma izifo ezizimele basengozini yokuntuleka kwe-pantothenic acid.
Eyaziwa nangokuthi "ivithamini yobuhle," i-B7 noma i-biotin isiza ukukhuthaza isikhumba esinempilo, izinwele, nezinzipho.Ukuntuleka kwe-biotin empeleni kungabangela izinwele eziwohlokayo, izinzipho ezishwabene, kanye nokuqubuka okubomvu, okunesikhumba esikhumbeni.Ukwandisa ukudla okunothe nge-biotin noma ukuthatha izithasiselo kungasiza ngale miphumela engemihle.
Nokho, emhlabeni wethu wanamuhla, ukushoda kwe-biotin akuvamile, futhi ukulwa nakho lapho uthola okwanele akunikezi noma iyiphi inzuzo eyengeziwe.Eqinisweni, i-biotin eyengeziwe ingase iphazamise imiphumela yelebhu yokuhlolwa kwegazi.
I-Biotin iphinde isize ekusetshenzisweni kwamafutha, ama-carbohydrates, namaprotheni, futhi ibambe iqhaza ekulawulweni kwezakhi zofuzo kanye nokusayina kwamaseli.
UNatker uthi uvithamini B9, owaziwa ngokuthi i-folic acid esesimweni sayo semvelo noma eyisithasiselo, “usiza ukuvimbela ukukhubazeka kwe-neural tube lapho ukhulelwe futhi ubalulekile kumangqamuzana egazi abomvu anempilo.”
I-Vitamin B12, noma i-cobalamin, ibalulekile ekwakhekeni nasekuhlukaniseni amangqamuzana abomvu egazi, kanye nempilo ye-DNA nempilo yezinzwa.Itholakala kumaprotheni ezilwane kuphela, yingakho ama-vegans amaningi ethatha izithako ze-vitamin B12 ukusiza ukuhlangabezana nezidingo zabo zansuku zonke.Kodwa izithako ezifana nemvubelo yomsoco kanye ne-tempeh zingaqiniswa nge-vitamin B12.
Ezinye izici ezibangela ukuntuleka kwevithamini B12 zihlanganisa ukuguga, isifo sokuzivikela komzimba, isifo samathumbu, nokusetshenziswa kwe-antacid.”Ngiyathanda ukuhlola isimo samakhasimende ami se-B12 njalo ngonyaka ngoba ukwesekwa kulula futhi kuvimbela ukukhubazeka kwengqondo,” kusho yena.
Nakuba kungase kubonakale kunzima ukucabangela ukuthola amazinga anele awo wonke amavithamini ayisishiyagalombili ku-i-vitamin B complex, ukudla ukudla okunomsoco okuhlanganisa umkhiqizo, okusanhlamvu okuphelele, ukudla okuqinisiwe, nokukhetha imithombo yamaprotheni kungakusiza uhlale ubukeka kahle kakhulu kusukela ekhanda lakho kuya enhliziyweni yakho, nakho konke okuphakathi.
Isikhathi sokuthumela: May-13-2022