Cov tsos mob ntawm kev tsis muaj cov vitamins B-complex

Zoo Siab

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

Qee qhov tsos mob tshwm sim feem ntau ntawm kev tsis muaj cov vitamins B hauv lub cev suav nrog yooj yim nkees, txob taus, mob rau hauv lub qhov ncauj thiab tus nplaig, tingling hauv taw thiab mob taub hau. Txhawm rau zam kom tsis txhob muaj cov tsos mob, nws raug nquahu kom tus neeg ua raws cov zaub mov nrog cov zaub mov uas muaj peev xwm muab cov vitamins no, nws yog ib qho tseem ceeb kom muaj zaub mov zoo qhia rau kev noj zaub mov kom muaj kev sib npaug.

B complex vitamins siv los tswj kev tsim khoom ntawm lub zog hauv lub cev, tswj kev noj qab haus huv ntawm cov leeg hlwb, tawv nqaij, plaub hau thiab plab hnyuv. Ib qho ntxiv, lawv yog qhov tseem ceeb rau kev tiv thaiv kab mob ntshav khov thiab ua kom lub cev tsis muaj zog.

Ntawm no yog cov tsos mob tshwm sim los ntawm qhov tsis muaj txhua yam B-complex vitamin.

Vitamin B1 - Thiamine

Vitamin B1, tseem hu ua thiamine, yog lub luag haujlwm rau kev tswj lub zog siv nyiaj thiab txhawb kev qab los noj mov.

Cov tsos mob tseem ceeb ntawm kev tsis muaj peev xwm: Qhov tsis muaj cov vitamins B1 hauv lub cev tuaj yeem ua rau lub cev ntog hauv lub cev, nce siab hauv lub plawv, ua pa luv, tsis muaj qab los noj mov, tsis muaj zog, cem quav, o rau ntawm txhais ceg thiab taw, tsaug zog thiab tsis muaj kev saib xyuas thiab cim xeeb.

Tsis tas li ntawd, cov vitamin B1 tsis txaus tuaj yeem ua rau Beribi tus kab mob, uas yog cov kab mob ntawm cov hlab hlwb poob qis los ntawm kev nkag siab thiab cov leeg tsis muaj zog, lub cev tuag tes tuag taw thiab lub plawv tsis ua haujlwm, piv txwv. Kawm kom paub ntxiv txog tus mob no.

Qhov twg nrhiav: Piv txwv, Vitamin B1 tuaj yeem pom hauv cov zaub mov xws li brewer cov poov xab, nplej nplej thiab noob paj noob hlis. Ntsib lwm yam zaub mov uas muaj vitamin B1 ntau.

Vitamin B2 - Riboflavin

Vitamin B2, kuj tseem hu ua riboflavin, muaj peev xwm pab kev tsim cov ntshav, tswj cov metabolism hauv kev nyab xeeb thiab kev noj qab haus huv ntawm daim tawv nqaij thiab qhov ncauj, txhawb kev loj hlob thiab tiv thaiv tsis pom kev thiab lub paj hlwb. Ntxiv rau, cov vitamin B2 ua raws li

Cov tsos mob tseem ceeb ntawm kev tsis muaj peev xwm: Qhov tsis txaus ntawm cov vitamin no tuaj yeem ua rau liab thiab mob ntawm tus nplaig, qhov ncauj tawm ntawm lub qhov ncauj thiab qhov ncauj, ua mob rau hauv lub qhov ncauj, lub qhov ntswg thiab puab tais, mob qhov muag, nkees qhov muag thiab nce rhiab rau lub teeb, ntxiv rau txo qis kev loj hlob thiab ntshav tawm Cov.

Qhov twg nrhiav: Piv txwv li Riboflavin tuaj yeem pom hauv cov nqaij nyug siab, oat bran thiab almonds, piv txwv. Ntsib lwm yam zaub mov uas muaj vitamin B2.

Vitamin B3 - Niacin

Vitamin B3, tseem hu ua niacin, ua haujlwm los ntawm kev txhim kho cov ntshav ncig, txo qis cov roj cholesterol thiab tswj cov ntshav qabzib hauv cov ntshav, muaj peev xwm tswj tau ntshav qab zib. Tsis tas li ntawd, nws muaj peev xwm los daws cov yem yoos thiab ua kom lub hlwb.

Cov tsos mob tseem ceeb ntawm kev tsis muaj peev xwm: Vitamin B3 tsis muaj peev xwm ua rau qee cov tsos mob, xws li pom tshwm ntawm sab nraub qaum thiab txhais tes, tsis qab los noj mov, raws plab, xeev siab, ntuav, poob phaus, tus nplaig liab, dementia thiab txawm muaj kev nyuaj siab.

Qhov twg nrhiav: Piv txwv li cov Vitamin B3 tuaj yeem pom hauv cov txiv laum huab xeeb, nqaij qaib, ntses thiab zaub ntsuab. Pom cov zaub mov ntau nyob rau hauv cov vitamin B3.

Vitamin B5 - Pantothenic acid

Vitamin B5, lub npe hu ua pantothenic acid, ua haujlwm los ntawm kev tswj cov qib roj cholesterol, kev pabcuam hauv kev tsim cov tshuaj hormones thiab kev kho kom zoo, ntxiv rau txo cov tsos mob ntawm mob caj dab thiab nkees, vim nws yog lub luag haujlwm rau lub zog tsim.

Cov tsos mob tseem ceeb ntawm kev tsis muaj peev xwm: Vitamin B5 tuaj yeem raug txheeb xyuas los ntawm qee cov tsos mob xws li kev ua xua ntawm daim tawv nqaij, tingling thiab hlawv hauv taw, malaise, xeev siab, mob taub hau, tsaug zog, mob plab hauv plab thiab roj.

Qhov twg nrhiav: Piv txwv li cov vitamins no tuaj yeem pom nyob hauv cov zaub mov xws li daim siab, nplej nplej, avocado, cheese thiab noob paj noob hlis. Saib lwm tus nyob ntawm no.

Vitamin B6 - Pyridoxine

Vitamin B6, tseem hu ua pyridoxine, yog qhov tseem ceeb rau kev saib xyuas cov metabolism, ua rau cov leeg thiab cov tawv nqaij. Tsis tas li ntawd, nws ua haujlwm los tiv thaiv kab mob plawv, txo ntshav siab thiab pab ua haujlwm ntawm kev tsim hemoglobin.

Cov tsos mob tseem ceeb ntawm kev tsis muaj peev xwm: Thaum cov vitamin B6 tsis muaj peev xwm ua haujlwm hauv lub cev, qhov ncauj tawm tuaj yeem tshwm rau ntawm daim tawv nqaij thiab ncig lub qhov muag, lub qhov ntswg thiab qhov ncauj, mob rau hauv lub qhov ncauj thiab tus nplaig, nrog rau qaug dab peg.

Qhov twg nrhiav: Txhawm rau nce cov vitamins B6 hauv lub cev, nws pom zoo kom haus cov zaub mov xws li tsawb, ntses liab, qos yaj ywm, nqaij qaib thiab hazelnut, piv txwv li. Saib lwm yam khoom noj uas muaj vitamin B6 ntau.

Vitamin B7 - Biotin

Vitamin B7, tseem hu ua biotin, yog qhov tseem ceeb rau kev saib xyuas kev noj qab haus huv ntawm daim tawv nqaij thiab plaub hau, ntxiv rau txhawb kev nqus ntawm lwm cov vitamins B hauv plab hnyuv.

Cov tsos mob tseem ceeb ntawm kev tsis muaj peev xwm: Qhov tsis muaj biotin hauv lub cev tuaj yeem pom los ntawm cov tsos mob ntawm qee qhov tsos mob, xws li tawv nqaij voos thiab ua kom pom cov pob, pom pob txha, mob leeg, mob nkees thiab nce ntshav qab zib. Tsis tas li, tej zaum yuav muaj plaub hau ploj, ploj qab los noj mov, dryness ntawm lub qhov muag thiab insomnia.

Qhov twg nrhiav: Piv txwv, Biotin tuaj yeem pom hauv cov nqaij, qe thiab mis nyuj, piv txwv, thiab nws cov kev xav hauv lub cev tau yooj yim rov qab los ntawm kev noj zaub mov kom zoo. Saib lwm cov zaub mov nplua nuj biotin.

Vitamin B9 - Folic Acid

Vitamin B9, uas nrov npe hu ua folic acid, yog qhov tseem ceeb vim tias nws pab hauv kev tsim qee cov protein thiab hemoglobin, ntxiv rau pab rau kev tsim cov me nyuam lub paj hlwb, tiv thaiv qee qhov mob hnyav xws li spina bifida, piv txwv. Yog li, nws feem ntau pom zoo tias cov poj niam uas tau sim xeeb tub yuav tsum tau noj folic acid ntxiv.

Cov tsos mob tseem ceeb ntawm kev tsis muaj peev xwm: Tsis muaj cov folic acid tuaj yeem ua rau vias, nkees, mob taub hau, ua tsis taus pa, kiv taub hau thiab pallor. Ntxiv rau, qhov tsis muaj cov vitamin B9 hauv lub cev tuaj yeem ua rau mob plab zom mov, megaloblastic anemia thiab malabsorption ntawm lwm cov as-ham ntawm kev mob plab zom mov.

Qhov twg nrhiav: Piv txwv li Vitamin B9 tuaj yeem pom nyob hauv ntau cov zaub mov, xws li spinach, taum, lentils, brew's poov xab thiab okra, piv txwv li. Nrhiav kom paub lwm yam zaub mov muaj folic acid ntau.

Vitamin B12 - Cobalamin

Vitamin B12, lossis cobalamin, tsim nyog rau kev tsim cov qe ntshav thiab cov metabolism ntawm cov amino acids, ntxiv rau pab tiv thaiv kab mob hauv lub plawv thiab lub paj hlwb.

Cov tsos mob tseem ceeb ntawm kev tsis muaj peev xwm: Cobalamin qhov tsis muaj peev xwm ua rau nkees nkees, tsis txaus, tsis muaj zog thiab tsis txaus, tingling hauv ob txhais ceg thiab kiv taub hau, tshwj xeeb tshaj yog thaum sawv lossis ua kom siv zog.

Qhov twg nrhiav: Lub hauv paus tseem ceeb ntawm cov vitamins B12 yog cov zaub mov tsiaj, xws li nqaij ntses nyoo thiab nqaij, thiab qe, cheese thiab mis. Saib lwm yam zaub mov uas muaj vitamin B12.