Tijaabada Vitamin B

Qanacsan

• Waa maxay baaritaanka fitamiin B?
• Maxaa loo adeegsadaa?
• Maxaan ugu baahanahay baaritaanka fitamiin B?
• Maxaa dhacaya inta lagu jiro baaritaanka fitamiin B?
• Ma u baahanahay inaan sameeyo wax walba si aan ugu diyaargaroobo imtixaanka?
• Ma jiraan wax khatar ah oo imtaxaanku leeyahay?
• Maxay natiijooyinka ka dhigan yihiin?
• Ma jiraan wax kale oo aan u baahanahay inaan ka ogaado baaritaanka fitamiin B?
• Tixraacyo

Waa maxay baaritaanka fitamiin B?

Tijaabadani waxay cabireysaa xaddiga hal ama in ka badan oo fiitamiin B ah oo ku jira dhiiggaaga ama kaadi ahaan. Fiitamiinada B waa nafaqooyin uu jidhku u baahan yahay si ay u qabtaan hawlo kala duwan oo muhiim ah. Kuwaas waxaa ka mid ah:

• Joogtaynta dheef-shiid kiimikaadka caadiga ah (habka habka jidhkaagu u isticmaalo cuntada iyo tamarta)
• Sameynta unugyo dhiig oo caafimaad qaba
• Caawinta nidaamka neerfaha ayaa si sax ah u shaqeynaya
• Yaraynta halista cudurka wadnaha
• Caawinta yareynta kolestaroolka xun (LDL) iyo kordhinta kolestaroolka wanaagsan (HDL)

Waxaa jira dhowr nooc oo fiitamiin B ah. Fiitamiinadan, oo sidoo kale loo yaqaanno fitamiin B-ga, waxaa ka mid ah kuwan soo socda:

• B1, thiamine
• B2, riboflavin
• B3, niacin
• B5, pantothenic acid
• B6, pyridoxal fosfate
• B7, biotin
• B9, folic acid (ama folate) iyo B12, cobalamin. Labadan fiitamiin ee B waxaa badanaa lagu wada qiyaasaa tijaabo la yiraahdo fiitamiin B12 iyo folate.

Fitamiin B yaraanta ayaa ku yar Mareykanka, maxaa yeelay cuntooyin badan oo maalinle ah ayaa lagu xoojiyay fiitamiinnada B. Cuntooyinkaas waxaa ka mid ah badarka, rootiyada, iyo baastada. Sidoo kale, fiitamiinnada B waxaa si dabiici ah looga helaa cuntooyin kala duwan, oo ay ku jiraan khudradda cagaaran ee caleenta iyo miraha wada dhan. Laakiin haddii aad ku liito mid ka mid ah fiitamiinnada B, waxay kuu keeni kartaa dhibaatooyin caafimaad oo daran.

Magacyada kale: baaritaanka fitamiin B, fitamiin B-ga, thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxal phosphate (B6), biotin (B7), vitamin B12 iyo folate

Maxaa loo adeegsadaa?

Baadhitaanka fitamiin B ayaa loo isticmaalaa in lagu ogaado in jidhkaagu aanu ku filnayn hal ama in ka badan oo fiitamiin B ah (fitamiin B yaraanta). Fiitamiin B12 iyo baaritaanka folate ayaa badanaa loo isticmaalaa in lagu hubiyo noocyada dhiig yaraanta qaarkood.

Maxaan ugu baahanahay baaritaanka fitamiin B?

Waxaad u baahan kartaa baaritaankaan haddii aad isku aragtid astaamaha fitamiin B yaraanta. Calaamaduhu way kala duwan yihiin waxayna kuxirantahay fitamiin B-ka uu liito, laakiin astaamaha caanka ah qaarkood waxaa kamid ah:

• Firiiric
• Gacmaha iyo lugaha oo ku taabashada ama ku gubashada
• Dibno jaban ama nabarro afka ah
• Miisaanka oo yaraada
• Tabar darrida
• Daal
• Isbedelada niyadda

Waxa kale oo laga yaabaa inaad u baahato baaritaan haddii aad leedahay arrimo qatar ah qaarkood. Waxaad halis weyn ugu jirtaa yaraanta fitamiin B haddii aad isku aragto:

• Cudurka Celiac
• Qalliin lagu sameeyo
• Taariikh qoys oo dhiig yaraan ah
• Astaamaha dhiig-yaraanta, oo ay ka mid yihiin daal, maqaarka oo cirro leh, iyo dawakhaad

Maxaa dhacaya inta lagu jiro baaritaanka fitamiin B?

Heerarka fiitamiin B waxaa laga yaabaa in lagu baaro dhiig ama kaadi.

Inta lagu jiro baaritaanka dhiigga, Xirfadlaha daryeelka caafimaadka ayaa tijaabo dhiig ah ka qaadi doona xididka gacantaada, isagoo isticmaalaya cirbad yar. Kaddib cirbada la geliyo, qadar yar oo dhiig ah ayaa lagu ururin doonaa tuubada baaritaanka ama fijaan. Waxaa laga yaabaa inaad dareento xoog wax yar ah markii irbadda ay soo galayso ama ay ka baxeyso. Tani badanaa waxay qaadataa in ka yar shan daqiiqo.

Baadhitaanka kaadida Faytamiin B waxaa loo dalban karaa baaritaan 24-saac ah oo tijaabo kaadi ah ama baaritaan kaadi la'aan ah.

Tijaabada tijaabada kaadida 24-saac, waxaad u baahan doontaa inaad soo ururiso dhammaan kaadida la soo dhaafay 24-saac gudahood. Tan waxaa lagu magacaabaa tijaabada tijaabada kaadida oo 24-saac ah. Bixiyaha xanaanada caafimaadkaaga ama xirfadlaha sheybaarka ayaa ku siin doona weel aruuriya kaadidaada iyo tilmaamaha ku saabsan sida loo ururiyo loona keydiyo shaybaarkaaga. Tijaabada tijaabada ah ee 24ka saacadood guud ahaan waxaa ku jira talaabooyinka soo socda:

• Faaruq kaadi haystaada subaxa oo kaadidaas kaadi. Qor waqtiga.
• 24ka saacadood ee soo socda, keydi dhammaan kaadidaada ku dhacday weelka la siiyay.
• Ku keydi weelka kaadida qaboojiyaha ama qaboojiye baraf leh.
• Ku soo celi weelka muunada xafiiska bixiyaha caafimaadkaaga ama shaybaarka sida lagu faray.

Tijaabada kaadida oo aan lagaraneyn, kaadida lagaa qaadi karo waa la soo ururin karaa waqti kasta oo maalinta ka mid ah.

Ma u baahanahay inaan sameeyo wax walba si aan ugu diyaargaroobo imtixaanka?

Haddii aad qaadatid fiitamiin B dhiiggaaga, waxaad u baahan kartaa inaad soonto (waxna ha cunin hana cabin) dhowr saacadood baaritaanka ka hor.

Uma baahnid wax diyaargarow gaar ah oo loogu talagalay baaritaanka kaadida.

Ma jiraan wax khatar ah oo imtaxaanku leeyahay?

Khatar aad u yar baa jirta in dhiig lagaa qaado. Waxaad dareemi kartaa xanuun yar ama nabar isla meeshii irbadda lagaa geliyay, laakiin astaamaha badankood si dhakhso leh ayey u baxaan.

Ma jirto wax khatar ah oo la ogyahay oo ah in kaadi lagaa qaado.

Maxay natiijooyinka ka dhigan yihiin?

Haddii natiijooyinkaagu muujiyaan inaad leedahay yaraanta fiitamiin B, waxay noqon kartaa inaad leedahay:

• Nafaqo darrada, xaalad dhacda marka aadan helin nafaqooyinka kugu filan cuntadaada.
• Cudurka 'malabsorprtion syndrome', waa nooc cillad ah oo xiidmahaaga yar aysan ka nuugi karin nafaqooyinka ku filan cuntada. Cudurrada 'Malabsorption syndromes' waxaa ka mid ah cudurka baruurta iyo cudurka loo yaqaan 'Crohn's disease'.

Fitamiin B12 cilladaha waxaa badanaa keena dhiig-yaraanta halista ah, xaalad ah in jidhku aanu samayn unugyada dhiigga cas ee caafimaadka qaba oo ku filan.

Haddii aad su'aalo ka qabtid natiijooyinkaaga, la hadal daryeel caafimaad bixiyahaaga.

Wax badan ka baro baaritaanka shaybaarka, kala duwanaanshaha tixraaca, iyo fahamka natiijooyinka.

Ma jiraan wax kale oo aan u baahanahay inaan ka ogaado baaritaanka fitamiin B?

Faytamiin B6, folic acid (fitamiin B9), iyo fitamiin B12 ayaa door muhiim ah ka ciyaara ilaalinta uurka caafimaadka qaba. In kasta oo haweenka uurka leh aan si joogto ah loogu tijaabin cilladaha fitamiin B, ku dhowaad dhammaan haweenka uurka leh waxaa lagu dhiirrigelinayaa inay qaataan fiitamiinnada dhalmada ka hor, oo ay ku jiraan fitamiinnada B. Folic acid, gaar ahaan, waxay kaa caawin kartaa kahortaga cilladaha dhalashada ee maskaxda iyo lafdhabarta markii la qaato inta lagu guda jiro uurka.

Tixraacyo

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Macluumaadka ku yaal boggan waa in aan loo isticmaalin beddel daryeel caafimaad oo xirfad leh ama talo. La xiriir bixiye daryeel caafimaad haddii aad su'aalo ka qabtid caafimaadkaaga.