Nzira yekutora mavhitaminzi B nenzira kwayo
B mavhitaminzi akakosha kwazvo kune yakajairika metabolism, kusadzivirirwa uye tsinga system, uye kushomeka kwavo kunokanganisa chitarisiko uye hutano. Pamwe chete nenyanzvi, isu tinoona kuti tingatora sei mavhitamini eB zvakanaka kuti tiwane rubatsiro rwakanyanya.

B mavhitaminzi anoonekwa seakakosha nekuti anopa ese simba maitiro ari mumuviri.1. Izvo zvakakosha pakushushikana, kuwedzera kushushikana kwepfungwa uye kusagadzikana kwemanzwiro.1. Nekubatsira kwavo, unogona kusimbisa masimba ezvirwere, kuvandudza chiyeuchidzo uye kutarisa, mamiriro eganda, bvudzi uye misumari.

Kudya kwevhitamini B nenzira yemishonga uye yekuwedzera kwekudya kunodiwa kana isina kupihwa zvakakwana chikafu.

Chii chinonzi B vitamini

B mavhitaminzi iboka rezvinhu biologically zvinoshanda zvine zvinhu zvakafanana:

  • hadzina kugadzirwa mumuviri muhuwandu hwakakodzera, saka dzinofanira kubva kunze;
  • kunyunguduka mumvura;
  • kutora chikamu mune cellular metabolism yenhengo dzese uye masisitimu, kusanganisira immune, kugaya, tsinga, endocrine, moyo;
  • vane neurotropic properties, saka ivo vakakosha pakushanda kwepakati nepakati tsinga system2.

Vhitamini imwe neimwe ine "nzvimbo yebasa" yayo, nepo micronutrients yese kubva muboka iri ine mhedzisiro yakanaka pakushanda kwemasero etsinga. B1, B6 uye B12 inoonekwa seyakanyanya kushanda neuroprotectors.2. Iko kusanganiswa kwemavhithamini aya kunorongedzerwa kune dzakasiyana siyana dzetsinga: kana yakaderera kumashure "yakapfurwa", ruoko "ruchiveve", kana kumashure "jammed".

Ruzivo runobatsira nezve B mavhitaminzi

Vitamin nameInoshanda sei
B1 kana thiamineInobatsira kugaya mapuroteni, mafuta uye makabhohaidhiretsi, inodzoreredza peripheral nerve endings, inovimbisa kushanda kwakajairika kweuropi neurons. Kushaikwa kwevhitamini iyi kunotungamirira mukuderera kwekuyeuka uye mano epfungwa.2.
B6 (pyridoxine)Inokurudzira kugadzirwa kwe "happiness hormone" serotonin uye inoderedza mukana wekuora mwoyo, pamwe nekuwedzera kushanda kwepfungwa nemuviri.2. Inobatsira zvikuru kuvakadzi, nokuti inoderedza marwadzo panguva yekuenda kumwedzi, uye panguva yekuzvitakura inobatanidzwa mukuumbwa kwehuropi hwemwana asati aberekwa.
B12 (cyanocobalamin)Inobatsira kuwedzera chiyero che hemoglobin muropa, inogadzirisa mabasa emudumbu uye hurongwa hwemagetsi.2.
B9 (folic acid)Inotsigira basa remoyo uye immune system, yakakosha panguva yekuzvitakura, sezvo inobatanidzwa mukuumbwa kweiyo fetal nervous system. Inodiwa nevarume kuti vavandudze basa rekubereka.
B2 (riboflavin)Inobatanidzwa mukuumbwa kwekudzivirira kwekudzivirira uye inogadzirisa kushanda kwechirwere chetachiona. Inobatsira kuchengetedza hutano uye kunaka kweganda, bvudzi uye misumari.
B3 (nicotinic acid, niacinamide, PP)Inomhanyisa metabolism yemafuta uye mapuroteni, inoderedza mwero we "yakaipa" cholesterol muropa, inoderedza tsinga dzeropa uye inovandudza kuyerera kweropa kuuropi.
B5 (pantothenic acid)Inobatsira kubvisa chepfu kubva mumuviri, saka ichave yakakosha kune toxicosis yevakadzi vane pamuviri, hangover uye mamwe marudzi ekudhakwa. Mukuwedzera, iyi vitamini inoderedza kukwegura, inodzivirira kuonekwa kwebvudzi rekare uye hyperpigmentation.
B7 (biotin kana vhitamini H)Inobatanidzwa mukugadzirwa kwe collagen, inobatsira kusimbisa bvudzi uye misumari. Inoderedza mazinga eshuga uye ine simba rekudzivirira pamwoyo.

Nhanho-nhanho mirayiridzo yekutora mavhitamini B

Murairo wakapfava-nhanho kubva kuKP uchakuudza kuti ungaziva sei kushomeka kwevhitamini B, nzira yekusarudza mushonga uye kuti ndedzipi dziviriro dzaungatora paunenge uchiutora.

Danho 1. Enda kuna chiremba

Kana iwe uchifungidzira kuti hauna kukwana mavhitamini B, taura nachiremba wako nezve zviri kukunetsa. Murapi ane ruzivo achadzidza zviratidzo uye anokuudza kuti ndeapi mavhithamini kubva muboka iri anofanira kutorwa.

Zvingave zvakafanira kutora bvunzo dzehuwandu hwevhithamini B kuitira kunyatsoona kuti ndeipi micronutrient inoshaikwa mumuviri.

Ungangoda kuongororwa nedzimwe nyanzvi (gastroenterologist, endocrinologist), nekuti kushomeka kwevhithamini B kunowanzoonekwa muzvirwere zvechiropa, gastrointestinal turakiti, thyroid gland.3.

Danho 2. Sarudza mushonga

Izvo zvakakwana kana mavhitamini eB akarairwa nachiremba. Paunenge uchisarudza iwe pachako, bvunza wezvemishonga kana ruzivo rwekudzidza nezve mushonga kana chikafu chekuwedzera. Chokutanga pane zvose, unofanirwa kubhadhara kune kuumbwa, dosage uye regimen. 

Danho 3. Tevedzera mirairo

Paunenge uchitora mavhitamini B, ziva kusawirirana kwavo nezvimwe zvekudya nemishonga. Usapfuure muyero unokurudzirwa nemugadziri. Izvi hazvizounza zvikomborero, nokuti muviri ucharamba uchitora zvakawanda sezvaunoda.

Danho 4: Tarisa kuti unonzwa sei

Kana mushure mekuita nzira yekutora mavitamini, mamiriro ehutano haana kuvandudzwa, bvunza chiremba. Zvichida chikonzero chehutano husina kunaka hachibatanidzi nekushayikwa kwevhithamini B.

Zano raChiremba pakutora mavhitamini eB

B mavhitaminzi anoshandiswa zvakanyanya mukurapa maitiro. Neurologists vanowanzokurudzira musanganiswa weB1 + B6 + B12 ye trigeminal neuralgia, lumbago, sciatica, polyneuropathy.3,4. Aya ma micronutrients anodzoreredza chimiro chetsinga fiber uye ane analgesic mhedzisiro.3, uye zvakare kubatsira kuderedza akakwira mazinga ehomocysteine ​​​​muropa.

Biotin (vitamini B7) uye thiamine nenzira ye monopreparations inowanzogadzirirwa chirwere cheshuga.

Zvinofanira kucherechedzwa kuti monodrugs ane zvakawanda contraindications zvichienzaniswa akasanganiswa dosage mafomu, saka havafaniri kutorwa pasina mvumo chiremba.

Mahwendefa vanachiremba vanokurudzira kutora 1-3 kanomwe pazuva, pasina kutsenga uye kunwa mvura shoma. Chiremba anonyora chirongwa chejekiseni ega3,4. 

Mibvunzo nemhinduro dzakakurumbira

Mibvunzo inonyanya kufarirwa nezvekutora mavhithamini eB inopindurwa nenyanzvi dzedu: wemishonga Nadezhda Ershova uye nutritionist Anna Batueva.

Ndeipi nguva yakanakisa yezuva yekutora mavhitamini B?

- Tora mavhitamini eB mushure mekudya, zvinokurudzirwa kukamura muyero wezuva nezuva kuita 2-3 dosi. Kana iwe uri kutora piritsi 1 chete kana capsule, zvino zviri nani kuitora mangwanani. Mamwe madhiragi uye ekuwedzera ezvekudya ane B mavhitamini ane tonic mhedzisiro, saka haufanirwe kuinwa usati warara.

Ungasarudza sei chiyero chevhithamini B?

-Sarudzo yedosi ibasa renyanzvi (murapi, neurologist, nutritionist). Nekudzivirira kwe hypovitaminosis, mavhitamini anorongerwa mumadhora asingapfuure zvinodiwa zvepanyama zvezuva nezuva. Kuwedzera mavhitaminzi kunodiwa kurapa mamwe pathological mamiriro. Muchiitiko ichi, kurapwa kunoitwa mumakosi mapfupi. Paunenge uchisarudza mushonga uri wega, unofanirwa kudzidza kuumbwa, kujairana ne contraindication uye kutevedzera mitemo yekutora mushonga unokurudzirwa nemugadziri.

Mavhitamini eB anotorwa sei zvakanyanya?

- Hazvidikanwi kusanganisa mavhitamini nekudya kwetii yakasimba, kofi, doro uye zvigadzirwa zvemukaka. Kana ukashandisa mishonga inorwisa mabhakitiriya, mishonga yekudzivirira nemuromo, maantacids (akadai semishonga yechirungurira), zviri nani kuronga kutora vhitamini yako kana awa imwe gare gare.

Nzira yekubatanidza mavhitamini B pamwe chete?

- Mavhitaminzi eboka B, kana akasanganiswa, anogona kuderedza basa reumwe neumwe, zvisinei, zvigadzirwa zvemazuva ano zvekugadzira zvinogona kugadzirisa dambudziko iri. Kugadzirira kunobudirira kunoratidzwa pamusika wemishonga, apo imwe ampoule kana piritsi ine mavhithamini akawanda eboka B. Asi iyi teknolojia haishandiswi nevagadziri vose, kunyanya kudya kwezvokudya.

Ndeipi nzira yakanakisa yekutora mavhitamini B?

- Zvakawanda zvinoenderana nechikonzero icho chiremba akaraira vhitamini therapy. Mavhitamini ari muchimiro chejekiseni anoita nekukurumidza uye anowanzo kunyorerwa seanalgesics yekurwadziwa kwetsinga. Muzviitiko zvakawanda, zviri nani kushandisa mafomu ehwendefa. Nzira yekurapa nemajekiseni, paavhareji, mazuva 7-10. Mahwendefa anogona kutorwa kwemazuva makumi matatu kana kupfuura.

Kushaikwa kwevhitamini B kunozviratidza sei?

- Kusakwana kwevhithamini B kunogona kukura panguva yekuzvitakura, kutarisana nemusana wekudya kusina kukwana, zvirwere zvepamuviri uye kusagadzikana kusingaperi. Deficiency zviratidzo zvinogona kusanganisira:

• ganda rakaoma;

• brittle bvudzi uye misumari;

• kusava nehanya uye kuora mwoyo;

• kukurumidza kuneta uye kushaya simba;

• matambudziko nekuyeuka;

• chiveve uye kurira kwemagumo;

• "zaedy" mumakona emuromo;

• kurasikirwa kwebvudzi.

Nyanzvi inokwanisa, zvichibva pane zviratidzo, ichakwanisa kuonesa kuti ndeupi kushaikwa kwevhitamini kubva muboka iri kunoda kuzadzikiswa.

Ndeipi mhedzisiro yekuwandisa kwevhithamini B?

- Overdose paunenge uchicherechedza mishonga inokurudzirwa haigoneki - B mavhithamini anonyungudika mumvura, haaunganidzi mumuviri uye anokurumidza kubudiswa.

Ndinogona kuwana zvandinoda zuva nezuva zvevhithamini B kubva muchikafu?

-Zvinogoneka kana chikafu chakasiyana, chakaenzana uye chine zvigadzirwa zvemhuka. Naizvozvo, kazhinji kushomeka kwevhithamini yeboka B kunoitika mune zvinomera, vegans uye avo vanocherekedza kutsanya uye kudya kwakasimba. Vanhu vakura vanowanzoshaya mavhitamini aya nekuti kudya kwavo kwakaderera muzvigadzirwa zvenyama. Mazhinji mavhitamini eB anowanikwa mumaruva, chiropa, zai yolk, nzungu, zviyo, buckwheat uye oatmeal, dairy uye sour-mukaka zvigadzirwa, nyama nehove dzemhando dzakasiyana. Mavhitaminzi anobva mumbesa uye zviyo anotorwa zviri nani kana akanyikwa asati abikwa.

Zvitubu zve:

  1. Sechenov University. Chinyorwa kubva 16.12.2020/XNUMX/XNUMX. E. Shih "Mavhitamini eboka B anobatsira kutsungirira zviri nani kushushikana kwepfungwa." https://www.sechenov.ru/pressroom/news/evgeniya-shikh-vitaminy-gruppy-b-pomogayut-luchshe-perenosit-umstvennuyu-nagruzku-/
  2. Remedium. B mavhitaminzi mumakiriniki maitiro. VAYA. Morozova, Chiremba weScience Medical, Purofesa, OS Durnetsova, Ph.D. Chinyorwa kubva 16.06.2016/XNUMX/XNUMX. https://remedium.ru/doctor/neurology/vitaminy-gruppy-vv-klinicheskoy-praktike/
  3. Magazini yezvokurapa yeRussia, Nhamba 31 ye29.12.2014/XNUMX/XNUMX. "Algorithms uye nhungamiro yekiriniki yekushandiswa kweNeuromultivit muhutano hwetsinga". Kutsemelov IB, Berkut OA, Kushnareva VV, Postnikova AS https://www.rmj.ru/articles/nevrologiya/Algoritmy_i_klinicheskie_rekome

    dacii_po_primeneniyu_preparata_Neyromulytivit_v_nevrologicheskoy_pra

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  4. "Makiriniki ekushandiswa kwevhithamini B". Biryukova EV Shinkin MV Russian magazini yezvokurapa. Nhamba 9 ye29.10.2021/XNUMX/XNUMX. https://www.rmj.ru/articles/endokrinologiya/Klinicheskie_aspekty_primeneniya_

    vitaminov_gruppy_V/

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