Yaya Mahimmancin bitamin B ke ciki?

Wadatacce

• Vitamin B-1: Thiamine
• Vitamin B-2: Riboflavin
• Vitamin B-3: Niacin
• Vitamin B-5: Pantothenic acid
• Vitamin B-6: Pyridoxine
• Vitamin B-7: Biotin
• Vitamin B-9: Folic acid
• Vitamin B-12: Cobalamin
• Takeaway

Shan bitamin yayin daukar ciki

Kula da daidaitaccen abinci shine ɗayan kyawawan abubuwan da zaka iya yiwa jikinka. Wannan gaskiya ne lokacin da kake da ciki. Abincin da ke cike da bitamin B takwas (wanda aka sani da suna B complex) na da mahimmiyar rawa wajen tallafawa cikin cikin lafiya.

Mary L. Rosser, MD, PhD, da ke halartar likita a Sashen kula da lafiyar mata da lafiyar mata a Montefiore Medical Center, Bronx, New York, ta bayyana cewa, “suna kiyaye jikinka yayin da jaririnka ke girma. Hakanan suna canza abinci zuwa makamashi, suna ba ku abin da ake buƙata don haɓaka yayin cikinku. ” Wannan hawan kuzari na halitta zai taimaka idan kuna jin kasala a lokacin farko da na uku.

Kowane ɗayan bitamin na B da aka jera a ƙasa yana cike da fa'idodi don ku da jaririn ku.

Vitamin B-1: Thiamine

Vitamin B-1 (thiamine) yana taka rawa sosai a ci gaban kwakwalwar jaririnka. Mata masu ciki suna buƙatar kimanin miligrams 1.4 na bitamin B-1 kowace rana. Ana samo asalin bitamin B-1 a cikin:

• dukan hatsin fasas
• yisti
• naman alade
• shinkafar ruwan kasa

Vitamin B-2: Riboflavin

Kamar dukkanin bitamin B, B-2 (riboflavin) yana narkewa cikin ruwa. Wannan yana nufin cewa jikinku ba ya adana shi. Dole ne ku maye gurbin ta hanyar abincinku ko bitamin na lokacin haihuwa.

Riboflavin yana sanya idanunka cikin lafiya kuma fatar jikinka tayi haske da wartsakewa. Mata masu ciki su sha riboflavin na MG 1.4 a kowace rana. Matan da ba su da ciki suna buƙatar 1.1 MG kowace rana. Wadannan abinci masu cike da riboflavin:

• kaza
• turkey
• kifi
• kayayyakin kiwo
• koren kayan lambu
• qwai

Vitamin B-3: Niacin

Vitamin B-3 (niacin) yana aiki tuƙuru don inganta narkewar ku da kuma narkewar abinci mai gina jiki. Likitoci sun ba da shawarar cewa mata masu juna biyu su sha 18 MG kowace rana. Sanwici mai daɗin abincin dare da aka yi da burodin hatsi da kuma salatin tuna mai daɗi zai zama kyakkyawan tushen niacin.

Vitamin B-5: Pantothenic acid

Vitamin B-5 (pantothenic acid) yana taimakawa ƙirƙirar homonomi da sauƙin ciwon ƙafa. Mata masu juna biyu suna buƙatar kusan mg 6 na pantothenic acid kullum. Abincin karin kumallo wanda ya hada da adadi mai yawa na B-5 za'a iya hada shi da gwaiduwa, ko kwano na hatsi.

Biyo tare da abincin rana mai wadataccen bitamin B-5 na shinkafar shinkafa mai soyayyen tare da broccoli da goro. Abincin dare na yamma da aka cika da kuki da gilashin madara na iya cika bukatun yau da kullun.

Vitamin B-6: Pyridoxine

Vitamin B-6 (pyridoxine) yana taka rawa a cikin kwakwalwar jaririn ku da kuma ci gaban tsarinku. Hakanan yana da mahimmanci don samar da sinadarin norepinephrine da serotonin. Waɗannan sune mahimman jijiyoyi guda biyu (sakonnin sigina). Pyridoxine na iya taimakawa sauƙaƙen alamun ciki na tashin zuciya da amai.

"Sau da yawa muna ba da shawarar bitamin B-6 don sauƙin tashin zuciya a farkon ciki," in ji Amelia Grace Henning, CNM a Babban Asibitin Massachusetts a Boston, Massachusetts. "Yawanci, tsakanin 25 zuwa 50 MG har sau uku a rana." Amma, likitoci sun ba da shawara cewa mata masu juna biyu kada su wuce abin da aka ba da shawarar yau da kullun.

Wasu hanyoyin asalin bitamin B-6 sun hada da:

• hatsi cikakke
• ayaba
• kwayoyi
• wake

Vitamin B-7: Biotin

Hukumar Abinci da Abinci ta Amurka na Kwalejin Kimiyya ta Kwalejin Kimiyya ta Kasa ta ba da shawarar shan mcg 30 na bitamin B-7 (biotin) a lokacin daukar ciki (35 mcg ga mata masu shayarwa). Ciki yakan iya haifar da rashi na biotin. Don haka, ka tabbata ka isa. Vitamin B-7 mai wadataccen abinci sun haɗa da:

• hanta
• ruwan kwai
• Chard na Switzerland
• madara
• yisti

Vitamin B-9: Folic acid

Vitamin B-9 (folic acid) na iya zama mafi mahimmanci bitamin B da za a sha yayin ciki. Maris na Dimes ya ba da shawarar cewa mata masu haihuwa sun dauki nauyin 400 mcg na bitamin B-9 kowace rana kafin da bayan ciki.

Bukatun folic acid naku zai karu lokacin da kuke ciki. Vitamin B-9 na iya taimakawa wajen rage haɗarin jaririn don haifar da lahani na haihuwa, gami da spina bifida da sauran lahani na bututu. Vitamin B shima yana da mahimmanci don samar da jajayen ƙwayoyin jini.

Shan bitamin na haihuwa a kowace rana tare da akalla 600 mcg na folic acid, da cin abinci mai wadataccen abinci, zai tabbatar da cewa ka samu adadin da ya dace. Tushen folic acid sun hada da:

• lemu
• Inabi
• kore, kayan lambu kamar alayyahu
• broccoli
• bishiyar asparagus
• kwayoyi
• legumes
• burodi da hatsi

Vitamin B-12: Cobalamin

B-12 (cobalamin) yana taimakawa wajen kula da tsarinku. Tushen bitamin B-12 sun hada da:

• madara
• kaji
• kifi

Adadin cobalamin da aka ba da shawara yayin daukar ciki ya kai kimanin 2.6 mcg kowace rana.

Amma, likitoci sun yi imanin ƙarin bitamin B-12 tare da folic acid (wanda aka samu a cikin bitamin na lokacin haihuwa) zai taimaka wajen hana lahani na haihuwa kamar su spina bifida da lahani waɗanda ke shafar kashin baya da tsarin jijiyoyin tsakiya.

Takeaway

Ningarin yau da kullun na bitamin B hadaddun abin da ke ƙunshe cikin bitamin na haihuwa yawanci ba a ba da shawarar ba, in ji Henning. "Duk da yake za a iya samun wasu bincike a wannan yankin, bayanai har zuwa yau ba su goyi bayan canje-canje a cikin kari na yau da kullun ba."

Simpleauki matakai masu sauƙi don cin daidaitaccen abinci mai cike da haɗin waɗannan bitamin na B don kiyaye ku da jaririn ku da ƙoshin lafiya.