He aha ka mea nui a he aha nā kumuʻai?
ʻO ka mea maʻamauʻo AB kahiʻoi o nā hua B:ʻo B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 ( biotin ), B9 (folic acid), a me B12 (cobalamin). Loaʻa maʻamau i ka meaʻai, ka'ōmole, ka lawaiʻa, ka pī, ka peʻa, a me nā kīʻaha ikaika a pau paha. Mālama ka huaʻai B i kou kino i ka meaʻai eʻai aiʻoe a lilo i nā pūlaulaʻulaʻula.
Nā Huakaʻi o ka Māmā Vitamins
Pono nā huaʻa hua B no kekahi mauʻoihana kino:
B1 (Thiamine)
- Kōkua i ka hoʻohanaʻana o ke kino i nā huapiʻa mai kaʻai e hua ai ka ikehu
- Ponoʻia no ke olakino o ka lolo, nā iole, a me nā pūʻali koa
- He kūlana koʻikoʻi no ka uluʻana, ka uluʻana, a me ka hanaʻana o nā pūnaewele i loko o ke kino
B2 (Riboflavin)
- Hanaʻia me nā hua B'ē aʻe (kōkua i ka hoʻololi B6 i loko o ka mea hoʻohana a me nā mea kōkua ma loko o ka productionʻo niacin)
- Kōkua kōkua i ka mea hoʻohana
- Loaʻa i ka uluʻana i ke koko a me ka ulu
- E mālama i nā maka, keʻano o ke kino, a me kaʻili maikaʻi
B3 (Niacin)
- Kokua i ka hoʻololiʻana i kaʻai i ka ikehu
- Kōkua i nā enzymes ma ke kino i ke kūpono ma ke kōkuaʻana i ke kino e hoʻohana i nā hua B a me ka hanaʻana a me ka hoʻoponoponoʻana i DNA (ʻo ka genetic material i loaʻa i nā pūnaewele pūnaewele)
- I pono i ka hanaʻia o nā hormones, e like me ka moekolohe a me nā hormones
- Kōkua me ka hana o nā'ōnaehana nalu a me ka makaʻuʻole
B5 (Pantothenic acid)
- Hoʻohakiʻia nā momona a me nā haʻalūlā no ka ikehu
- Hāpai i ka hana i ka hoʻokumuʻana i nā wāhine a me nā hormones a me nā pilikia i loko o nā kēpau a me nā neurotransmitters
- Kōkua i ke kino e hoʻohana i nā hua'ōlelo'ē aʻe, e like me riboflavin
- Ponoʻia ka Vitamin B5 no ka hanaʻana i nā kinopaʻulaʻula a me ka cholesterol
B6 (Pyridoxine)
- Ponoʻia e ke kino e hoʻohana a mālama i ke kinetona a me nā'ōponaʻakika mai kaʻai (ma keʻano o ka glycogen, he mea mālama i ka mana i loko o nāʻiʻo a me ke ake)
- Ei i ka nui o nā haneli enzyme ma mua o ka 100. Hiki ke kōkua i ka hananaʻana o ka hemoglobin (kahi mea i loko o ke kokoʻulaʻula e lawe ai i ka oxygen ma o ke koko) a me nā neurotransmitters a me nā hormones e hoʻoikaika i ka naʻau a hoʻoponopono i ka uaki o ke kino
- E komo i loko o ka hana hana kūlohelohe a me ka uluʻana o ka lolo a me ka hana
B7 (Biotin)
- Kōkua i ke kino e hoʻololi i nā momona, nā haʻalulu a me nā protein i loko o ka meaʻai āu eʻai ai i ka ike
- I pono e hana i nā waiʻona momona
- Hoʻonui i ka ulu a me ka iwi a me ka olakino lauoho
B9 (Folic acid)
- Kōkua i kou kino i ke kokoʻulaʻula
- Pono e kōkua i nā pūnaewele e mālama a mālama i ka DNA
- Hoʻemi i ka hopena o nā maʻi male i loko o ka lolo a me ke koko huki, e like me ka spina bifida
B12 (Cobalamin)
- Kōkua e mālama i ka'ōpiopio pūnaewele a me nā kele ulaʻulaʻula
- Ei ana no ke kukulu ana i na kila ulaula a me DNA
- He mea nui no ka pilikino pilikino
Nā Symptoms o Ka Hoʻohaʻahaʻa
- ʻO B1 (Thiamine): Pohō ka hopena, ka poho o ka hoʻomanaʻo no ka manawa pōkole, nāwaliwali, nāwaliwali, nā maʻi o ke kīʻaha maʻi, a me ka beriberi.
- B2 (riboflavin): nāʻili o ke kino, ka pīhoihoi o ka waha a me ka puʻu, nā māwae ma nā kihi o ka waha, ka'ōhū, nā lehelehe i hoʻopunipuniʻia, ka lauoho lauoho, ka puʻu'ā'ī, kaʻike i ka mālamalama.
- B3 (niacin): nā pilikia hoʻopunipuni, hikiʻole i ka maʻi, ka luhi, kaʻili o ke ahi, kaʻinoʻino, ka hilahila, ka luaʻiʻana, ka pella
- Māhele B5: Ke kūʻana i ka wāwae, ka puʻuwai, ka luhi, ka maʻi, ka maʻi, ka maʻi o ka'ōpū, nā maʻiʻeha o ka'ōpū hauhaʻi kiʻekiʻe, ka luaʻiʻana
- B5 (pantothenic acid): Pahūwaʻi, ka hihia koʻikoʻi, ka hanaʻole, ka nawaliwali o ka mīkini, ka makaʻuʻole, ka pohō o ka hoʻomanaʻo.
- B7 (biotin):'Ōiho aiʻole ka poho, kaʻili o kaʻili i nā maka, ka ihu, ka waha, a me nā membrane'ē aʻe. nā maka maloʻo, nā kui kuʻikuʻu, a me kaʻeha maha.
- B9 (folate): Ka hōʻailona, hoʻopoina, gingivitis, kaʻole o ka makemake, ka pōkole o ka hanu, ka'ālunu, ka mumū alelo, ka gingivitis, a me ka uluʻana o ka ulu.
- B12 (cobalamin): Kawaliwali, nāwaliwali, kāpili, ka nele o kaʻai, ka poho kaumaha, kahiʻano anemia i kapaʻia he anemia megaloblastic, ka helu a me ke kaniʻana i nā manamana lima a me nā manamana wāwae, a me nā hōʻinoʻana o ke aʻa.
Nā Huaʻai o B Māmā Vitamins
No ka hoʻoikaikaʻana i kāu laweʻana i nā hua hua B, e nānā i nā meaʻai e pili nei:
- Mālama B1 (Thiamine):ʻAla maikaʻi i ka'ōkōkō, hoʻonuiʻia a me nā huaʻano a pau loa (ka berena, ka palaoa kakahiaka, ke raiki, nā noodles, a me ka palaoa),ʻo ka palaoa, ka puaʻa, ka iʻa, nā pīniʻeleʻele, nā kānalua, a me ka tuna.
- B2 (riboflavin): Milk a me nā hua puaʻa, nā hua'ōkōpihi ikaika, kaʻiʻo o ka pīpī, nā kīmu, nā hauhaʻi portobello, almonds, a me ka moa.
- B3 (niacin): Nemu, iʻa, mea paʻa loa a me ka palaoa, ka laiki, nā nūnū, ka waiū a me ka waiu, ka moa, ka pipi, ka puaki, ka hipa, nā meaʻai, nā pīni.
- B5 (pantothenic acid): Meat, avocado, broccoli, kale, nā hua manu, ka waiū, nā haloo, nā mea ikaika, nā meaʻai i ka meaʻai, ka mea hānai, kaʻaila, nā legumes.
- B6 (pyridoxine): Pīpīpī,ʻohe hānai, tuna, kamoni, ka umauma mū, ka meaʻai pākīpiʻi ikaika, kaʻaila, ka puaa, nā hua (koe wale nā citrus), a me ka pipi.
- B7 (biotin): He pūpū o ka pūpū, ka'ōpū hua manu, ka hua korikō, ka puaʻa, ka pipi, nā hua'ōmaʻomaʻa, kaʻuala, nā'alemona, nā meaʻai a pau loa, nā sardines, ka'ōnihi, a me ke broccoli.
- B9 (folate): Pākiʻi, pūpū pīpī, broccoli, nā'ōpuʻu, nā pīni a me nā legumes, ka pīpaka, ka waiʻalani, ke pīni, ka'ahuhuka, nāʻaukāʻeleʻele, nā kīpala ikaika, a me ka waika.
- B12 (cobalamin): Loaʻa muaʻia i nā mea holoholona, e like me ka'ōiwi bipi (a me nā meaʻai'ē aʻe), nā kīmu a me nā iʻa'ē aʻe, pipi, ka moa, iʻa, nā hua, ka waiū a me nā meaʻai'ē aʻe, a me kekahi mau meaʻai ikaika.
Nā hoʻohana no ka B Vitamins Pākini
Me ke kuleana nui i ka hoʻololiʻana i ka meaʻai i ka wahie,'ōlelo ka mea hoʻolaha e hiki i nā hua'ōlelo Vitamole koʻikoʻi ke kōkua me nāʻano likeʻole, e like me ka hopohopo, ka puʻuwai, ka maʻi maʻi, a me ka maʻi premenstrual syndrome (PMS).
Eia kekahi, lawe kekahi poʻe i kahi pāʻina vitamin B no ka hoʻouluʻana i ka ikehu, hoʻonui i keʻano, hoʻonui i ka hoʻomanaʻo, hoʻoulu i kaʻili a me ka olakino, a hoʻonāukiuki i ka pūnaewele.
ʻOiaiʻo ka hapanui o nā kānaka eʻai ana i nā meaʻai likeʻole i kaʻai, hiki i kekahi poʻe ke piʻi aku ka nui o ka nele,ʻo ka poʻe i piha i ke 50 o ka makahiki, e lawe i ka lāʻau lapaʻau, aiʻole ka maʻi puʻupuʻu, ka maʻi o Crohn, ka gastritis; nā maʻi'ē aʻe.
Inā ua hanaʻoe i ke kīʻaha o ka'ōpū a kaumaha paha, inu waiʻona paha, a hahai paha i kahi meaʻai meaʻai a meaʻai paha, hiki paha iāʻoe keʻoi aku i kahi hemahema.
Hiki i nā wāhine hānai a me nā wāhine hānai ke makemake i nā hua hua B6, B12, a me ka folic acid.
Nā Hoʻoponopono Pono Pono
ʻOiai ua hoʻopiliʻia nā paʻakūpī B i ka wai aʻaʻole hiki ke noho i ke kino no ka lōʻihi, hiki i nā kumu nui o nā hua hua i loko o ka waihona kālā ke hana i kekahi mau hopena:
B3 (niacin): Kaʻili i kaʻili a iʻole kaʻeha, ka nui o ke koko koko kiʻekiʻe, a me kaʻai o nā ake.
B6 (pyridoxine): kaʻeha Nerve, kaʻehaʻili, kaʻoiʻana o ka hana hana pīkī, a me ka nui o ka hopena o ka hāpū o ka naʻau, ka hahau a me ka make i nā kānaka me ka maʻi diabetic a me ka maʻi maʻi hōkiʻi. Uaʻikeʻia nā haʻawina hou i keʻano o nā kumu nui o ka hua Beta me ka hopena iki o kaʻeha āpau a me ka nui o ka hopena o ka maʻi hanu (ke laweʻia me ka lāʻau B12).
B9 (folic acid): Ka hōʻinoʻana i kaʻeha, ka hoʻonuiʻana i keʻano o ka insulin i keʻano, ka hana maʻamau i ke kino maʻamau i nā wāhineʻelemakule, a hiki ke pili i ka piʻi nui o nā maʻi maʻi. Hiki iāʻoe ke pale i ka hōʻailona o kahi kūkō B12.
ʻO B12 (cobalamin):ʻAne a me ka rosacea ma kekahi poʻe. Ua loaʻa ka Vitamin B12 i ka wikiwiki i ka emiʻana o ka hana hana pīkī a hoʻonui i ka hopena o ka hanu cardiovascular i loko o nā kānaka me ka hana'ekene maʻi. ʻO nā kumu nui o nā huamona B12 i laweʻia me ka folic acid ua pili pūʻia me ka pilikino nui loa o ka maʻi kanesa a me ka makeʻana.
Loaʻa i kahi kūpono o ka mālamaʻana i kēlā me kēia lā (UL) no kēlā me kēia hua B, iʻoi aʻe ma luna o nā mea e pono ai nā kānaka. Loaʻa ka loaʻaʻana o nā mea iʻoi aʻe ma mua o ka UL i hoʻonui ai i kāu kūlana o nā hopena.
ʻO kahi hua'ōlelo mai
No ka noho maikaʻiʻana, hiki i ka hapanui ke loaʻa nā mea e pono ai lākou ma kaʻaiʻana i nā meaʻai maʻamau a me nā huaʻai. ʻAʻohe'ōlelo palekana e kākoʻo i ka laweʻana i ka nui o nā hua B ināʻaʻoleʻoe i nele i loko o lākou.
Ināʻaʻoleʻoe e hoʻonui i ka lāʻau B mai kāuʻaiʻana, hiki i ka laweʻana i ka waihona hua B B no kekahi poʻe. Ma muli o ka paʻakikīʻana i nā hua B he nui keʻano o nā hōʻailona, e like me ka nāwaliwali, ka anemia, ka nele i kaʻai, ka pōʻino, kaʻeha pūpū, nā mumua o ka mīkini, ka lauoho lauoho, a me ka eczema.
Eʻoluʻoluʻoe e nīnau i kāu kahu mālama ola eʻike ai inā he kūpono kūpono B ia noʻoe (a inā pēlā,ʻo ka nui kūpono e noʻonoʻo ai i ka nui o ka helu o ka lā e loaʻa mai anaʻoe mai kaʻai a me nā mea hoʻopiha).
Nā kumuhana:
> Afriyie-Gyawu E, Ifebi E,'Ampofo-Yeboah A, Kyte B, Shrestha S, Zhang J. Māmā a me ka make ma waena o ka poʻe maʻi maʻi: He 15-y ma hope o ka nānāʻana i kahi pūʻulu'ōiwi. Nutrition. 2016'Ap. 32 (4): 468-73.
> Kim SJ, Zuchniak A, Sohn KJ, et al. ʻO ka pāpū Plasma, ka huamaila B-6, a me ka hua B-12 a me ka maʻiʻepa o ka umauma i BRCA1 a me BRCA2-hoʻololi i nā halihali. ʻO'Am J Kokū Nutr. 2016 Sep; 104 (3): 671-7.
> Tio M, Andrici J, Cox MR, Eslick GD. ʻO kaʻai kūpono a me ka pilikino no ka maʻi maʻi prostate: he hōʻike'ōnaehana a me nā hōʻailona-hoʻopili. Hoʻokumu i ka maʻi maʻi maʻi. 2014 Sep; 17 (3): 213-9.
> Wang R, Zheng Y, Huang JY, Zhang AQ, Zhou YH, Wang JN. ʻO kaʻai maʻamau, ke kiʻekiʻe o ka pūpū, a me ka maʻi o ka maʻi prostate: kahi kūponoʻekolu o nā mea e hiki ke nānā. ʻO ka BMC Public Health. 2014 Dec 29; 14: 1326.
> Ka hoʻopaʻi:ʻO kaʻike i kēia pūnaewele ka mea no nā hoʻonaʻauao wale nō aʻaʻole ia he pani no ka'ōlelo aʻo, diagnostics or treatment by a physician licensed. ʻAʻole i manaʻoʻia e uhi i nā mea palekana a pau, nā hana maʻamau, nā kūlana a iʻole nā hopena pilikia. Ponoʻoe eʻimi i keʻano o ka hoʻoponopono kūikawā no nā nīnau pili olakino a nīnau i kāu kauka ma mua o ka hoʻohanaʻana i ka lāʻau lapaʻau'ē aʻe a iʻole e hoʻololi i kāu kaulike.