Hore na u sa tsoa ba vegan kapa u batla ho ntlafatsa phepo ea hau joalo ka omnivore, livithamini tsa B li bohlokoa bakeng sa bophelo bo botle ka kakaretso.E le sehlopha sa livithamine tse robeli, ba ikarabella bakeng sa ntho e 'ngoe le e' ngoe ho tloha mesifa ho ea ho ts'ebetso ea kelello, ho bolela setsebi sa phepo Elana Natker.
Ho ea ka Natker, le hoja livithamine tsa B li phahame ka ho fetisisa lijong tsa liphoofolo, boholo ba tsonaLivithamini tsa Be ka boela ea fumanoa lijong tsa limela—le hoja e le tse nyenyane.”Ke khothaletsa li-vegans ho fumana lijo-thollo tse ngata lijong tse kang bohobe, lijo-thollo tsa hoseng le pasta, ”o boletse joalo.Meroho e kang spinach le metsoako e kang tomoso ea phepo e nepahetseng (e ratoang ke vegan) le eona e na le livithamine tse ngata tsa B.
Ka lehlohonolo, ho na le lijo tse ngata tse loketseng li-vegans le li-omnivores tse thusang ho boloka maemo a phetseng hantle a livithamini tse robeli tsa B.
Vithamine B1, eo hape e tsejoang e le thiamine, e phetha karolo ea bohlokoa mesebetsing e sa tšoaneng ea lisele, 'me e bolokoa feela sebeteng ka tekanyo e nyenyane, e hlokang ho noa letsatsi le leng le le leng le lekaneng.Ho haella ha hoa tloaeleha hobane B1 e fumanoa lijong tse tloaelehileng tse kang tlhapi, nama le lijo-thollo.Empa ho ja lijo tse fokolang ka nako e telele, ho monya hampe, tahlehelo e eketsehileng (ka moroto kapa mantle), kapa tlhokahalo e eketsehileng (joaloka nakong ea bokhachane) e ka lebisa ho se lekaneng ha thiamine.
Vithamine B2, kapa riboflavin, ke antioxidant ea bohlokoa e loantšang li-radicals tsa mahala tse ka lebisang ho ruruha.Ho bohlokoa hape bakeng sa ho fetola vithamine B6 hore e be sebopeho se fumanehang haholoanyane (e se ka sebelisoang), ho sireletsa bophelo bo botle ba mahlo, le ho imolla boteng ba migraine.Le hoja lijo tse tloaelehileng tse leka-lekaneng (e, esita le lijo tsa vegan) li atisa ho rua ka riboflavin, baatlelete ba meroho le basali ba bakhachane kapa ba anyesang ba ka ba kotsing e kholo ea khaello.
Vithamine B3, eo hape e tsejoang e le niacin, e bohlokoa bakeng sa ho boloka bophelo bo botle ba pelo le potoloho ea mali, bophelo bo botle ba boko, bophelo bo botle ba letlalo, le bophelo bo botle ba kelello.Mefuta eohle e meraro ea vithamine B3 (niacin, nicotinamide, le nicotinamide riboside) ke selelekela sa NAD+, e thusang ts'ebetsong ea cellular le ho khothaletsa botsofali bo botle.
Vithamine B5, e tsejoang ka hore ke pantothenic acid, e sebelisoa ho etsa coenzyme A, e thusang li-enzyme ho sila mafura a acid maling.Ka hona, lijo tse nang le vithamine B5 tse ngata li amahanngoa le maemo a tlaase a hyperlipidemia a khetholloang ke maemo a phahameng a k'holeseterole e "mpe" kapa triglycerides.Le hoja lipatlisiso tse eketsehileng li hlokahala ho fumana hore na li sebetsa joang e le antioxidant, li bontšitse phello e ntle ho ruruha ha maemo a tlaase a amanang le lefu la pelo.
Vithamine B6 e bohlokoa bakeng sa ho boloka sesole sa 'mele se matla ka ho tšehetsa tlhahiso ea li-lymphocyte (mofuta oa sele e tšoeu ea mali).E bohlokoa liketsong tse fetang 100 tsa enzymatic, haholo-holo tse amehang ho metabolism ea protheine.Le hoja batho ba bangata ba fumana pantothenic acid e lekaneng lijong tsa bona, batho ba nang le bothata ba ho sebetsa ha liphio, ho itšetleha ka joala kapa mafu a autoimmune ba kotsing ea ho haelloa ke pantothenic acid.
E boetse e tsejoa e le "vithamine ea botle," B7 kapa biotin e thusa ho khothalletsa bophelo bo botle ba letlalo, moriri le manala.Khaello ea biotin ha e le hantle e ka baka moriri o mosesaane, manala a brittle, le lekhopho le lefubelu le letlalo letlalong.Ho eketsa lijo tse nang le biotin kapa ho noa li-supplement ho ka thusa ka litlamorao tsena.
Leha ho le joalo, lefats'eng la rona la sejoale-joale, khaello ea biotin e batla e le seoelo, 'me ho e loanela ha o fumana ho lekaneng ha ho fane ka molemo ofe kapa ofe.Ha e le hantle, biotin e feteletseng e ka 'na ea kena-kenana le liphello tsa laboratori ea liteko tsa mali.
Biotin e boetse e thusa metabolism ea mafura, lik'habohaedreite le liprotheine, 'me e kenya letsoho taolong ea liphatsa tsa lefutso le pontšo ea lisele.
Natker o re vithamine B9, e tsejoang e le folic acid ka sebōpeho sa eona sa tlhaho kapa e le tlatsetso, "e thusa ho thibela bokooa ba methapo ea kutlo nakong ea bokhachane ba pele 'me e bohlokoa bakeng sa lisele tse khubelu tsa mali tse phetseng hantle."
Vithamine B12, kapa cobalamin, e bohlokoa bakeng sa ho thehoa le ho arola lisele tse khubelu tsa mali, hammoho le DNA le bophelo bo botle ba methapo.E tsoa ho protheine ea liphoofolo feela, ke ka lebaka leo li-vegans tse ngata li nkang li-supplement tsa vithamine B12 ho thusa ho fihlela litlhoko tsa bona tsa letsatsi le letsatsi.Empa metsoako e kang tomoso ea phepo e nepahetseng le tempeh e ka matlafatsoa ka vithamine B12.
Lintho tse ling tse tlatsetsang ho haelloeng ke vithamine B12 li akarelletsa botsofali, lefu la autoimmune, lefu la mala le tšebeliso ea li-antacid.”Ke rata ho lekola boemo ba bareki ba ka ba B12 selemo se seng le se seng hobane tlatsetso e bonolo ebile e thibela ho holofala ha kelello,” a rialo.
Le hoja ho ka 'na ha bonahala ho le boima ho nahana ka ho fumana litekanyetso tse lekaneng tsa livithamine tsohle tse robeli hovithamine B e rarahaneng, ho ja lijo tse nang le phepo e nepahetseng tse nang le lihlahisoa, lijo-thollo, lijo tse matlafatsang, le ho khetha mehloli ea liprotheine ho ka u thusa hore u lule u shebahala hantle ho tloha hloohong ho ea pelong ea hau, le ntho e 'ngoe le e' ngoe e pakeng tsa hao.
Nako ea poso: May-13-2022