Kwayar cututtuka na rashin ƙwayoyin bitamin na B

Wadatacce

• Vitamin B1 - Thiamine
• Vitamin B2 - Riboflavin
• Vitamin B3 - Niacin
• Vitamin B5 - Pantothenic acid
• Vitamin B6 - Pyridoxine
• Vitamin B7 - Biotin
• Vitamin B9 - Acic Acid
• Vitamin B12 - Cobalamin

Wasu daga cikin alamun rashin lafiya na rashin bitamin B a jiki sun hada da gajiya mai sauki, rashin jin dadi, kumburi a baki da harshe, kumburin kafa da ciwon kai. Don kauce wa bayyanar cututtuka, ana ba da shawarar cewa mutum ya bi tsarin abinci tare da abincin da ke iya samar da waɗannan bitamin, yana da muhimmanci a sami jagorar ƙwararriyar abinci don daidaitawa.

Ana amfani da bitamin masu rikitarwa don daidaita samar da kuzari a cikin jiki, kiyaye lafiyar tsarin juyayi, fata, gashi da hanji. Bugu da ƙari, suna da mahimmanci don hana ƙarancin jini da ƙarfafa garkuwar jiki.

Anan akwai alamun cututtukan da rashin lalacewar kowane bitamin B yake haifarwa.

Vitamin B1 - Thiamine

Vitamin B1, wanda aka fi sani da thiamine, shine ke da alhakin daidaita kashe kuzari da motsa sha'awa.

Babban alamun rashin ƙarfi: Rashin bitamin B1 a jiki na iya haifar da daɗaɗawa a jiki, ƙaruwa a cikin zuciya, ƙarancin numfashi, rashin cin abinci, rauni, maƙarƙashiya, kumburi a ƙafafu da ƙafafu, bacci da rashin kulawa da ƙwaƙwalwar ajiya.

Bugu da kari, karancin bitamin B1 na iya haifar da ci gaban cutar Beriberi, wanda cuta ce ta tsarin juyayi wanda ke tattare da raunin hankali da karfin tsoka, inna da ciwon zuciya, misali. Ara koyo game da wannan cuta.

Inda zan samu: Ana iya samun bitamin B1 a cikin abinci kamar su yisti na giya, ƙwayayen alkama da tsaba iri-iri, alal misali. Haɗu da wasu abinci masu wadataccen bitamin B1.

Vitamin B2 - Riboflavin

Vitamin B2, wanda ake kira riboflavin, zai iya taimakawa wajen samar da jini, kula da lafiyar jiki da lafiyar fata da baki, motsa ci gaba da kare hangen nesa da tsarin juyayi. Bugu da kari, bitamin B2 yana aiki kamar

Babban alamun rashin ƙarfi: Rashin wannan bitamin na iya haifar da ja da kumburi a kan harshe, ciwo a cikin kusurwar baki da leɓɓa, kumburi a cikin baki, hanci da makwancin gwaiwa, conjunctivitis, idanun gajiya da ƙarar haske zuwa haske, ban da rage girma da karancin jini .

Inda zan samu: Ana iya samun Riboflavin a cikin hanta na naman sa, alawar oat da almon, alal misali. Haɗu da sauran abinci mai wadataccen bitamin B2.

Vitamin B3 - Niacin

Vitamin B3, wanda aka fi sani da niacin, yana aiki ne ta hanyar inganta yanayin jini, rage matakan cholesterol da kuma sarrafa yawan glucose a cikin jini, da ikon sarrafa ciwon suga. Bugu da ƙari, yana iya taimakawa ƙaurar ƙaura da kuzari.

Babban alamun rashin ƙarfi: Rashin bitamin B3 na iya haifar da wasu alamomi, kamar bayyanar ciwo a baya da hannaye, rashin cin abinci, gudawa, tashin zuciya, amai, rage nauyi, jan harshe, laulayi har ma da damuwa.

Inda zan samu: Ana iya samun Vitamin B3 a gyada, kaza, kifi da kayan lambu kore, misali. Duba karin abinci mai wadataccen bitamin B3.

Vitamin B5 - Pantothenic acid

Vitamin B5, wanda aka fi sani da acid pantothenic, yana aiki ta hanyar sarrafa matakan cholesterol, yana taimakawa wajen samar da homonu da kuma aikin warkewa, baya ga sauƙaƙe alamun cututtukan zuciya da gajiya, tunda ita ke da alhakin samar da makamashi.

Babban alamun rashin ƙarfi: Ana iya gano rashi na Vitamin B5 ta wasu alamun alamun kamar rashin lafiyar fata, ƙwanƙwasawa da ƙonewa a ƙafafu, rashin lafiya, tashin zuciya, ciwon kai, ciwon bacci, ciwon ciki da gas.

Inda zan samu: Ana iya samun wannan bitamin a abinci irin su hanta, alkamar alkama, avocado, cuku da 'ya'yan sunflower, alal misali. Duba wasu anan.

Vitamin B6 - Pyridoxine

Vitamin B6, wanda ake kira pyridoxine, yana da mahimmanci don kula da kumburi, tsarin juyayi da fata. Bugu da kari, yana aiki don hana cututtukan zuciya, rage hawan jini da kuma taimakawa cikin tsarin samuwar haemoglobin.

Babban alamun rashin ƙarfi: Lokacin da aka rasa bitamin B6 a jiki, sores na iya bayyana akan fata da kewaye idanu, hanci da baki, kumburi a baki da harshe, da kuma kamuwa.

Inda zan samu: Don kara adadin bitamin B6 a jiki, ana bada shawarar a ci abinci irin su ayaba, kifin kifi, dankalin turawa, kaza da kuma kanwa, misali. Duba sauran abinci mai wadataccen bitamin B6.

Vitamin B7 - Biotin

Vitamin B7, wanda aka fi sani da biotin, yana da mahimmanci don kiyaye lafiyar fata da gashi, ban da inganta sha da sauran bitamin B a cikin hanji.

Babban alamun rashin ƙarfi: Rashin biotin a cikin jiki ana iya lura da shi ta hanyar bayyanar wasu alamu, kamar su fushin fata da bayyanar tabo, conjunctivitis, ciwon tsoka, gajiya da kuma ƙaruwar sukarin jini. Bugu da kari, ana iya samun zubewar gashi, rashin cin abinci, bushewar idanu da rashin bacci.

Inda zan samu: Ana iya samun biotin a cikin nama, ƙwai da madara, alal misali, kuma sauƙaƙewar hankalinsa a cikin jiki yana samun sauƙi ta hanyar daidaita tsarin abinci. Duba sauran abinci mai wadataccen biotin.

Vitamin B9 - Acic Acid

Vitamin B9, wanda aka fi sani da folic acid, yana da mahimmanci saboda yana taimakawa wajen samar da wasu sunadarai da haemoglobin, ban da taimakawa wajen samar da jijiyar jikin jariri, yana hana wasu cututtuka masu tsanani irin su spina bifida, misali. Sabili da haka, yawanci ana ba da shawarar cewa matan da ke ƙoƙarin ɗaukar ciki su sha karin folic acid.

Babban alamun rashin ƙarfi: Rashin folic acid na iya haifar da haushi, kasala, ciwon kai, rashin numfashi, jiri da kuma kuzari. Bugu da kari, rashin bitamin B9 a jiki na iya haifar da gudawa, karancin jini na megaloblastic da malabsorption na sauran sinadarai a matakin ciki.

Inda zan samu: Ana iya samun Vitamin B9 a cikin abinci da yawa, kamar su alayyaho, wake, doya, yisti na giya da okra, misali. Sanin sauran abinci masu wadataccen folic acid.

Vitamin B12 - Cobalamin

Vitamin B12, ko cobalamin, ya zama dole don samuwar ƙwayoyin jini da kumburin amino acid, ban da taimakawa wajen hana cututtukan zuciya da na jijiyoyin jiki.

Babban alamun rashin ƙarfi: Coarancin Cobalamin yana haifar da gajiya, ƙarancin jini, rashin kuzari da natsuwa, ƙwanƙwasa a ƙafafu da jiri, musamman lokacin tashi tsaye ko ƙoƙari.

Inda zan samu: Babban tushen bitamin B12 shine abincin dabbobi, kamar abincin teku da nama, da ƙwai, cuku da madara. Duba sauran abincin da aka hada da bitamin B12.