Ungawathatha kanjani amavithamini B ngendlela efanele
Amavithamini B abaluleke kakhulu kumetabolism evamile, ukungatheleleki kanye nesistimu yezinzwa, futhi ukuntula kwawo kuthinta kabi ukubukeka nempilo. Kanye nochwepheshe, sithola ukuthi singawathatha kanjani amavithamini B ukuze uthole inzuzo enkulu.

Amavithamini B abhekwa njengesisekelo ngoba anikeza zonke izinqubo zamandla emzimbeni.1. Zibalulekile ekucindezelekeni, ekucindezelekeni kwengqondo okwandayo kanye nesimo somzwelo esingazinzile.1. Ngosizo lwabo, ungaqinisa amasosha omzimba, uthuthukise inkumbulo nokunaka, isimo sesikhumba, izinwele nezinzipho.

Ukuthathwa kwamavithamini B ngendlela yezidakamizwa kanye nezithako zokudla kuyadingeka uma kungahlinzekwa ngokudla ngokwanele.

Ayini amavithamini B

Amavithamini B ayiqembu lezinto eziphilayo ezisebenzayo ezinezakhiwo ezifanayo:

  • azikhiqizwa emzimbeni ngenani elifanele, ngakho-ke kufanele zivele ngaphandle;
  • ncibilika emanzini;
  • iqhaza kumetabolism yamaselula yazo zonke izitho nezinhlelo, okubandakanya amasosha omzimba, ukugaya, izinzwa, i-endocrine, inhliziyo;
  • zinezakhiwo ze-neurotropic, ngakho-ke zibalulekile ekusebenzeni kwesimiso sezinzwa esimaphakathi nese-peripheral2.

Ivithamini ngayinye ine "zone of responsibility" yayo, kuyilapho wonke ama-micronutrients avela kuleli qembu anomphumela omuhle emsebenzini wamangqamuzana ezinzwa. I-B1, B6 ne-B12 ibhekwa njengama-neuroprotectors aphumelela kakhulu.2. Inhlanganisela yala mavithamini inqunyelwe izifo ezihlukahlukene zezinzwa: uma ingemuva eliphansi "lidutshuliwe", ingalo "indikindiki", noma ingemuva "igcwele".

Ulwazi oluwusizo mayelana namavithamini B

Igama le-VitaminIsebenza kanjani
B1 noma thiamineIsiza ukugaya amaprotheni, amafutha kanye nama-carbohydrate, ibuyisela iziphetho zemizwa ye-peripheral, iqinisekisa ukusebenza okuvamile kwama-neurons obuchopho. Ukuntuleka kwale vithamini kuholela ekuwohlokeni kwenkumbulo namakhono engqondo.2.
I-B6 (pyridoxine)Ishukumisa ukukhiqizwa kwe-serotonin “yehomoni yenjabulo” futhi inciphise amathuba okuba nokucindezeleka, futhi ikhulise ukusebenza kwengqondo nomzimba.2. Kuwusizo kakhulu kwabesifazane, ngoba kunciphisa ubuhlungu ngesikhathi sokuya esikhathini, futhi ngesikhathi sokukhulelwa kuhileleke ekubunjweni kobuchopho bomntwana ongakazalwa.
I-B12 (cyanocobalamin)Isiza ukwandisa izinga le-hemoglobin egazini, ilawula imisebenzi yepheshana lesisu kanye nesistimu yezinzwa.2.
I-B9 (i-folic acid)Isekela umsebenzi wesimiso senhliziyo nemithambo yegazi, ibalulekile ngesikhathi sokukhulelwa, njengoba ihilelekile ekwakhiweni kwesimiso sezinzwa ze-fetus. Kudingeka amadoda ukuthuthukisa umsebenzi wokuzala.
B2 (riboflavin)Ibamba iqhaza ekwakhiweni kokuzivikela komzimba futhi ilawula ukusebenza kwendlala yegilo. Isiza ukugcina impilo nobuhle besikhumba, izinwele nezinzipho.
B3 (nicotinic acid, niacinamide, PP)Isheshisa i-metabolism yamafutha namaprotheni, inciphisa izinga le-cholesterol "embi" egazini, ivule imithambo yegazi futhi ithuthukise ukugeleza kwegazi ebuchosheni.
I-B5 (i-pantothenic acid)Kuyasiza ukususa ubuthi emzimbeni, ngakho-ke kuzoba usizo ku-toxicosis yabesifazane abakhulelwe, ama-hangover nezinye izinhlobo zokudakwa. Ngaphezu kwalokho, le vithamini ibambezela inqubo yokuguga, ivimbela ukubukeka kwezinwele ezimpunga zakuqala kanye ne-hyperpigmentation.
I-B7 (i-biotin noma i-vitamin H)Ibamba iqhaza ekuhlanganiseni kwe-collagen, isiza ukuqinisa izinwele nezinzipho. Yehlisa amazinga kashukela egazini futhi inomphumela ovikelayo ohlelweni lwenhliziyo nemithambo yegazi.

Isinyathelo ngesinyathelo imiyalelo yokuthatha amavithamini B

Umyalelo olula wesinyathelo ngesinyathelo ovela ku-KP uzokutshela ukuthi ungathola kanjani ukuntula kwamavithamini B, indlela yokukhetha umuthi kanye nezinyathelo zokuphepha okufanele uzithathe ngenkathi uwuthatha.

Isinyathelo 1. Yiya kudokotela

Uma usola ukuthi awunawo amavithamini B, khuluma nodokotela wakho ngalokho okukukhathazayo. Umhlinzeki onolwazi uzofunda izimpawu futhi akutshele ukuthi yimaphi amavithamini avela kuleli qembu okufanele athathwe.

Kungase kudingeke ukuthi kuhlolwe izinga lamavithamini B ukuze kutholakale ngokunembile ukuthi iyiphi i-micronutrient entulekayo emzimbeni.

Kungase kudingeke ukuthi uhlolwe abanye ochwepheshe (i-gastroenterologist, i-endocrinologist), ngoba ukuntuleka kwamavithamini B kuvame ukubonwa ezifweni zesibindi, i-gastroenteritis, indlala yegilo.3.

Isinyathelo sesi-2. Khetha umuthi

Kuhle kakhulu uma amavithamini B enqunywe udokotela. Uma ukhetha ngokwakho, thintana nosokhemisi noma ulwazi locwaningo mayelana nomuthi noma isithasiselo sokudla. Okokuqala, udinga ukunaka ukwakheka, umthamo kanye nerejimeni. 

Isinyathelo sesi-3. Landela imiyalelo

Lapho uthatha amavithamini B, qaphela ukungahambisani kwawo nokudla okuthile nemithi. Ungeqi umthamo onconywe umenzi. Lokhu ngeke kulethe izinzuzo, ngoba umzimba usazothatha okuningi njengoba udinga.

Isinyathelo sesi-4: Bheka ukuthi uzizwa kanjani

Uma ngemva kwenkambo yokuthatha amavithamini, isimo sezempilo asizange sithuthuke, thintana nodokotela. Mhlawumbe imbangela yempilo ebuthaka ayihlotshaniswa nokuntuleka kwamavithamini B.

Iseluleko sikadokotela ngokuthatha amavithamini B

Amavithamini B asetshenziswa kabanzi emisebenzini yezokwelapha. Odokotela bezinzwa bavame ukuncoma inhlanganisela ye-B1 + B6 + B12 ye-trigeminal neuralgia, lumbago, sciatica, polyneuropathy.3,4. Lawa ma-micronutrients abuyisela ukwakheka kwemicu yezinzwa futhi abe nomphumela we-analgesic.3, futhi kusiza ukunciphisa amazinga aphezulu e-homocysteine ​​​​egazini.

I-Biotin (i-vitamin B7) ne-thiamine ngendlela ye-monopreparations ivame ukunikezwa isifo sikashukela.

Kumele kuqashelwe ukuthi ama-monodrugs ane-contraindications eyengeziwe uma kuqhathaniswa namafomu omthamo ohlangene, ngakho akufanele athathwe ngaphandle kwemvume kadokotela.

Amaphilisi odokotela batusa ukuthatha izikhathi ezingu-1-3 ngosuku, ngaphandle kokuhlafuna nokuphuza inani elincane loketshezi. Udokotela uchaza uhlobo lomjovo ngamunye3,4. 

Imibuzo nezimpendulo ezidumile

Imibuzo ethandwa kakhulu mayelana nokuthatha amavithamini B iphendulwa ochwepheshe bethu: usokhemisi uNadezhda Ershova kanye nesazi sokudla okunempilo u-Anna Batueva.

Yisiphi isikhathi esingcono kakhulu sosuku sokuthatha amavithamini B?

- Thatha amavithamini B ngemva kokudla, kuhle ukuhlukanisa umthamo wansuku zonke ube imithamo emi-2-3. Uma uthatha ithebhulethi engu-1 kuphela noma i-capsule, kungcono ukuyithatha ekuseni. Ezinye izidakamizwa nezithako zokudla ezinamavithamini B zinomphumela we-tonic, ngakho-ke akufanele uziphuze ngaphambi kokulala.

Ungakhetha kanjani umthamo wamavithamini B?

- Ukukhetha umthamo kuwumsebenzi wochwepheshe (i-therapist, isazi sezinzwa, isazi sokudla). Ukuze kuvinjwe i-hypovitaminosis, amavithamini anqunywa ngemithamo engadluli isidingo somzimba sansuku zonke. Imithamo eyengeziwe yamavithamini iyadingeka ukwelapha ezinye izimo ze-pathological. Kulokhu, ukwelashwa kwenziwa ngezifundo ezimfushane. Lapho ukhetha umuthi uwedwa, udinga ukufunda ukwakheka, uzijwayeze nama-contraindication futhi ulandele imithetho yokuthatha umuthi onconywe umenzi.

Amavithamini B amuncwa kanjani kangcono?

- Kuyinto engathandeki ukuhlanganisa amavithamini kanye nokudla itiye elinamandla, ikhofi, utshwala nemikhiqizo yobisi. Uma usebenzisa ama-antibiotics, izivimbela-nzalo ezithathwa ngomlomo, ama-antacid (njengemithi yesilungulela), kungcono ukuhlela ukudla kwakho uvithamini okungenani ihora elilodwa kamuva.

Indlela yokuhlanganisa amavithamini B nomunye?

- Amavithamini eqembu B, lapho exutshwe, anganciphisa umsebenzi womunye nomunye, noma kunjalo, ubuchwepheshe besimanje bokukhiqiza bungabhekana nale nkinga. Amalungiselelo aphumelelayo anikezwa emakethe yemithi, lapho i-ampoule eyodwa noma ithebhulethi iqukethe amavithamini amaningana eqembu B. Kodwa lobu buchwepheshe abusetshenziswa yibo bonke abakhiqizi, ikakhulukazi izithako zokudla.

Iyiphi indlela engcono kakhulu yokuthatha amavithamini B?

– Okuningi kuncike ekutheni kungani udokotela esho ukwelapha ngamavithamini. Amavithamini asesimweni sokujova asebenza ngokushesha futhi ngokuvamile anqunywa njengama-analgesics ezinhlungu zezinzwa. Ezimweni eziningi, kungcono ukusebenzisa amafomu ethebhulethi. Inkambo yokwelashwa ngemijovo, ngokwesilinganiso, yizinsuku ezingama-7-10. Amathebulethi angathathwa izinsuku ezingama-30 noma ngaphezulu.

Ukuntuleka kwevithamini B kubonakala kanjani?

- Ukuntuleka kwamavithamini B kungathuthuka ngesikhathi sokukhulelwa, ngokumelene nesizinda sokudla okungenamsoco, izifo zesisu kanye nokucindezeleka okungapheli. Izimpawu zokushoda zingabandakanya:

• isikhumba esomile;

• izinwele eziphukayo nezinzipho;

• ukunganaki nokucindezeleka;

• ukukhathala okusheshayo nokuntuleka kwamandla;

• izinkinga ngenkumbulo;

• ukuba ndikindiki kanye nokushoshozela emikhawulweni;

• “zaedy” emakhoneni omlomo;

• ukulahlekelwa izinwele.

Uchwepheshe onekhono, ngokusekelwe ezimpawu, uzokwazi ukukhomba ukuthi yikuphi ukuntuleka kwamavithamini kuleli qembu okudingeka kugcwaliswe.

Iyini imiphumela yokuchichima ngokweqile kwamavithamini B?

- Ukweqisa ngokweqile ngenkathi ubheka imithamo enconyiwe akunakwenzeka - amavithamini B awancibiliki emanzini, awaqoqi emzimbeni futhi akhishwa ngokushesha.

Ngingathola imfuneko yami yansuku zonke yamavithamini B ekudleni?

– Kungenzeka uma ukudla kuhlukene, kulinganiswe futhi kuqukethe imikhiqizo yemvelaphi yezilwane. Ngakho-ke, imvamisa ukuntuleka kwamavithamini eqembu B kwenzeka kwabadla imifino, imifino kanye nalabo ababona ukuzila ukudla nokudla okuqinile. Abantu abadala bavame ukungabi nala mavithamini ngoba ukudla kwabo kuncane ngemikhiqizo yenyama. Amavithamini amaningi e-B atholakala ku-legumes, isibindi, isikhuphasha seqanda, amantongomane, okusanhlamvu, okusanhlamvu okusanhlamvu, i-oatmeal, ubisi nemikhiqizo yobisi omuncu, inyama nenhlanzi yezinhlobonhlobo ezihlukahlukene. Amavithamini avela kumifino kanye nokusanhlamvu amuncwa kangcono uma ecwiliswe ngaphambi kokupheka.

Imithombo ye:

  1. Sechenov University. I-athikili evela ku-16.12.2020/XNUMX/XNUMX. E. Shih “Amavithamini eqembu B asiza ekukhuthazeleni kangcono ukucindezeleka kwengqondo.” https://www.sechenov.ru/pressroom/news/evgeniya-shikh-vitaminy-gruppy-b-pomogayut-luchshe-perenosit-umstvennuyu-nagruzku-/
  2. I-Remedium. Amavithamini B ekusebenzeni komtholampilo. LABO. Morozova, Udokotela Wezesayensi Yezokwelapha, UProfesa, OS Durnetsova, Ph.D. I-athikili evela ku-16.06.2016/XNUMX/XNUMX. https://remedium.ru/doctor/neurology/vitaminy-gruppy-vv-klinicheskoy-praktike/
  3. Iphephabhuku lezokwelapha laseRussia, No. 31 langomhla zingama-29.12.2014/XNUMX/XNUMX. "Ama-algorithms kanye nemihlahlandlela yomtholampilo yokusetshenziswa kwe-Neuromultivit ekusebenzeni kwezinzwa". Kutsemelov IB, Berkut OA, Kushnareva VV, Postnikova AS https://www.rmj.ru/articles/nevrologiya/Algoritmy_i_klinicheskie_rekome

    dacii_po_primeneniyu_preparata_Neyromulytivit_v_nevrologicheskoy_pra

    ithike/#ixzz7Vhk7Ilkc

  4. "Izici zomtholampilo zokusebenzisa amavithamini B". Biryukova EV Shinkin MV iphephabhuku lezokwelapha laseRussia. No. 9 yangomhla zingama-29.10.2021/XNUMX/XNUMX. https://www.rmj.ru/articles/endokrinologiya/Klinicheskie_aspekty_primeneniya_

    vitaminov_gruppy_V/

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