Ðe nèsena le ɖokuiwò me ɣesiaɣi be ɖeɖi te ye ŋu eye yeƒe lãme gbɔdzɔa? Ðe nuyiwo gbã eye abi le wò aɖe ŋua? Ðe nèsena le ɖokuiwò me ɣeaɖewoɣi be yeƒe asiwo kple afɔwo le ƒoƒom? Míekpɔa nusiawo le míaƒe gbesiagbegbenɔnɔ me, gake esiawo ate ŋu anye dzesi vevi siwo tso míaƒe ŋutilã gbɔ. Vevietɔ, esiawo ate ŋu anye vitamin B ƒe agbɔsɔsɔ si mede ame dzi o ƒe dzesiwo. Eyata egbea, mina míaƒo nu tso nunyiame vevi sia na míaƒe ŋutilã si woyɔna be vitamin B ŋu.
Nukae nye Vitamin B ƒe Dɔwɔnu sia?
Kpuie ko la, Vitamin B Complex nye vitamin 8 siwo do ƒome kple wo nɔewo eye wowɔa dɔ vevi geɖewo ƒe ƒuƒoƒo. Ele abe nɔvi 8 siwo le ƒome ɖeka me ene. Wo katã wowɔa dɔ ɖekae tsɔ kpena ɖe nu geɖe siwo dzɔna le lãmenugbagbeviwo ƒe ɖoɖo nu le ŋutilãa me ŋu.
Vitamin 8 siawoe nye:
- Thiamine (B1) ƒe .
- Riboflavin (Riboflavin - B2) ƒe ʋuƒoƒo.
- Niacin (Niacin - B3) ƒe dɔwɔwɔ.
- Aɖi si woyɔna be Pantothenic (B5) .
- Pyridoxine (Pyridoxine - B6) ƒe ʋumenugbagbeviɣidɔ.
- Biotin (B7) ƒe .
- Folate (Folate - B9) ƒe ƒuƒoƒo.
- Cobalamin (Kobalamin - B12) ƒe ƒuƒoƒo.
Vitamin siawo le nuɖuɖu siwo míeɖuna ƒe akpa gãtɔ me. Gake ɖewo, abe vitamin B12 ene, le lãwo ƒe nuɖuɖuwo abe lã, tɔmelã, notsi, kple azi ene me koŋ. Ne ènye amagbeɖula/vegan alo le susu bubu aɖe ta mèkpɔ nusiawo wòsɔ gbɔ le wò nuɖuɖu me o la, àte ŋu ahiã vitamin B kpeɖeŋutɔ.
Subɔsubɔdɔ kae vitamin B siawo naa míaƒe ŋutilã?
Dɔ aɖewo koŋ le vitamin B siawo dometɔ ɖesiaɖe si. Na míakpɔ nusiwo wonye ɖa. Mewɔ kplɔ̃ sue aɖe be esia gɔmesese nanɔ bɔbɔe.
| Vitamin ƒomevi | Dɔ vevi siwo wowɔna |
|---|---|
| B1 (Thiamine) . | Ekpena ɖe mía ŋu míetrɔa nuɖuɖu si míeɖuna wòzua ŋusẽ eye wòle vevie na lãmeka siwo le lãmesẽ me. |
| B2 (Riboflavin) . | Ewɔa dɔ abe nusi tsia dzoxɔxɔ nu ene, si kpɔa ŋutilãa ƒe lãmenugbagbeviwo ta tso nu suesuesue siwo gblẽa nu le wo ŋu me. |
| B3 (Niacin) . | Ekpena ɖe nuɖuɖumeŋusẽ, ŋutigbalẽ, kple lãmekawo ƒe dɔwɔwɔ nyuie ŋu. |
| B5 (Pantothenic Acid) . | Ekpena ɖe ŋutilãa ŋu wòwɔa ami eye wògbãnɛ. Ekpena ɖe ʋumenugbagbevi dzĩwo kple lãmetsiŋusẽwo hã wɔwɔ ŋu. |
| B6 (Pyridoxine) . | Ele vevie na ahɔhɔ̃a ƒe tsitsi kple dɔwɔwɔ. Ekpena ɖe ame ŋu be woawɔ ahɔhɔ̃mekawo kple dɔlélenutsiŋutete ƒe lãmenugbagbeviwo. |
| B7 (Biotin) . | Ekpena ɖe ame ŋu wòwɔa ami kple sukli, siwo naa ŋusẽ ŋutilãa. |
| B9 (Folate/Folic Acid) ƒe dɔwɔwɔ. | Ele vevie na domenyiŋusẽfianu kple ʋumenugbagbevi dzĩwo wɔwɔ le ŋutilãa me. Ele vevie ŋutɔ le fufɔɣi. |
| B12 (Cobalamin) . | Ele vevie be wòawɔ ʋumenugbagbevi dzĩwo eye wòana lãmekawo nanɔ lãmesẽ me. |
Vitamin B Complex ƒe vevienyenye le fufɔɣi
Ne vidada funɔe nènye alo ame aɖe si le mɔ kpɔm na vi la, akpa sia anɔ vevie na wò ŋutɔ. Le vitamin siwo ɖɔktawo kafu le fufɔɣi dome la, Vitamin B Complex xɔ nɔƒe tɔxɛ aɖe. Ele vevie na vidadaa kple vidzĩ si le tsitsim le vidzidɔ me ƒe agbetsitsi le lãmesẽ me.
Folic acid (vitamin B9) nono hafi fɔ fu kple fufɔfɔ ƒe kwasiɖa gbãtɔwo ate ŋu akpe ɖe ame ŋu be woaxe mɔ ɖe nɔnɔmewo abe spina bifida, si nye vidzidzi ƒe gbɔdzɔgbɔdzɔ sesẽ aɖe si ate ŋu agblẽ nu le vidzĩa ƒe lãmekawo ŋu ene nu.
Vitamin bubuwo hã le vevie ŋutɔ le ɣeyiɣi sia me:
- Vitamin B6: Ekpena ɖe vidzĩa ƒe ahɔhɔ̃ kple lãmekawo ŋu be woatsi. Ate ŋu akpe ɖe vidadaa ŋu hã be wòaɖu ŋdi me dɔléle dzi.
- Vitamin B12: Ewɔa dɔ kple folic acid be wòakpe ɖe ame ŋu be wòaxe mɔ ɖe lãmekawo ƒe dɔmawɔmawɔ nyuie nu.
- Vitamin B bubuwo: kpena ɖe vidzĩ ƒe ahɔhɔ̃ ƒe tsitsi ŋu (B1), ŋku ƒe lãmesẽ (B2), vidada ƒe nuɖuɖumeŋusẽ (B3), eye wòɖea lãmekawo ƒe ʋuʋu le afɔwo me dzi kpɔtɔna (B5).
Vitamin B ƒe anyimanɔmanɔ ƒe dzesi kawoe?
Ne vitamin B ɖeka alo esi wu nenema mesɔ gbɔ le ŋutilãa me o la, dzesi vovovowo ate ŋu adze. Esiawo toa vovo le vitamin ƒomevi si le eme nu. Kpɔe ɖa be dzesi siawo dometɔ aɖe le ŋuwò hã.
| Vitamin ƒomevi | Dzesi siwo ate ŋu ado mo ɖa nenye be dɔlékuiwo mesɔ gbɔ o |
|---|---|
| B1 (Thiamine) . | Afɔwo ƒe ʋuʋu, afɔwo ƒe ʋuʋu, lãmekawo ƒe ʋuʋu, ŋkuɖoɖonudzi ƒe dɔmawɔmawɔ nyuie, dzi ƒe kuxiwo. |
| B2 (Riboflavin) . | Nu ƒe dzogoe siwo me gbagbã, abi le aɖe ŋu, teƒe dzĩwo le ŋutigbalẽa ŋu (vevietɔ le ŋɔti kple to ŋu). |
| B3 (Niacin) . | Aɖuɖɔtoe si le abe ɣe ƒe dzoxɔxɔ ene, aɖe si vuvu, aɖuɖɔtoe, susu ƒe tɔtɔ. |
| B6 (Pyridoxine) . | Lãmetsidɔ, abɔwo kple afɔwo ƒe ʋuʋu, nu ƒe dzogoewo ƒe gbagbã, blanuiléle, alɔ̃madɔmadɔ. |
| B9 (Folate) . | Ðeɖiteameŋu, ŋutigbalẽ ƒe amadede dzẽ (ʋusɔgbɔdɔ), gbɔgbɔ sesẽ, aɖe si biã eye wòvea ame, ŋkuɖoɖonudzi ƒe dɔmawɔmawɔ nyuie. |
| B12 (Cobalamin) . | Ðeɖiteameŋu, ŋutigbalẽ ƒe amadede dzẽ (ʋusɔgbɔdɔ), abɔ kple afɔwo ƒe ʋuʋu, dadasɔ, ŋkuɖoɖonudzi ƒe gbɔdzɔgbɔdzɔ, aɖe si biã eye wòvea ame. |
Vevietɔ: Dzesi siawo ate ŋu adze le atikewɔwɔ ƒe nɔnɔme bubuwo hã me. Eyata ne dzesi siawo dometɔ aɖe le ŋuwò la, kpɔ egbɔ be yeyi ɖɔkta gbɔ hena aɖaŋuɖoɖo. Mègakpɔ dɔlélea le ɖokuiwò si o.
Aleke woawɔ axɔ Vitamin B Complex?
1. Tso nuɖuɖu me
Mɔ nyuitɔ kekeake si le dzɔdzɔme nu wue nye be nàɖu nuɖuɖu si da sɔ. Nuɖuɖu siwo me vitamin B sɔ gbɔ ɖo dometɔ aɖewoe nye esi:
- Nukuwo: Bli dzẽ, oats
- Amagbewo: Aŋanyi, broccoli, mɔli vivi
- Atikutsetsewo: Akɔɖu, avocado
- Lã kple tɔmelã: nyilã, koklolã, tɔmelã abe salmon, tuna ene
- Notsi me nuɖuɖuwo: notsi, cheese, yogurt
- Bubuwo: azi, koklozi, almond, ɣe ƒe keklẽ ƒe nukuwo
2. Tso kpeɖeŋutɔtikewo me
Le go aɖewo me la, ate ŋu asesẽ be woakpɔ agbɔsɔsɔ si hiã la tso nuɖuɖu ɖeɖeko me.
- Ne ènye amagbeɖula/vegan.
- Ne èfɔ fu alo nèle no nam.
- Ne nuɖuɖumeŋusẽ ƒe dɔléle aɖe le ŋuwò (e.g. Inflammatory Bowel Disease).
- Ne ènye ame tsitsi.
- Ne èno atike aɖewo (e.g., atike aɖewo na dɔgbo ƒe dɔléle) ɣeyiɣi didi aɖe.
Le go sia me la, ɖɔkta ate ŋu aŋlɔ vitamin B ƒe atikekui siwo me nu vovovowo le alo vitamin aɖe koŋ abe B12 ene na wò abe atike si nàdo ene.
Ðo ŋku edzi be mègano vitamin kpeɖeŋutɔ aɖeke ƒe agbɔsɔsɔ gbogbo aɖeke ɖɔktawo ƒe aɖaŋuɖoɖo manɔmee o.
Ðe afɔku le vitamin B nono fũu akpa mea?
Vitamin B nye vitamin si me tsi le. Esia fia be ne ŋutilãa sɔ gbɔ wu esi wòhiã la, ado le aɖuɖɔ me. Eyata afɔku si le vitamin B ɖuɖu fũ tso nuɖuɖu me ƒe nugbegblẽ le ame ŋu me la le sue ŋutɔ.
Gake kpeɖeŋutɔtikewo nono le agbɔsɔsɔ gã me ɣeyiɣi didi ate ŋu ahe kuxi aɖewo vɛ.
- Vitamin B6 (Pyridoxine) si sɔ gbɔ akpa: Ne lãmeka siwo le abɔ kple afɔwo me gblẽ la, ate ŋu ana ame natsi dzodzodzoe alo ame ƒe seselelãme nabu (peripheral neuropathy).
- Vitamin B3 (Niacin) nono fũ akpa: Ate ŋu agblẽ nu le aklã ŋu. Ate ŋu ana ŋutigbalẽ nabiã eye wòaƒoe.
- Numekuku aɖewo ɖee fia be vitamin B6 kple B12 ƒe kpeɖeŋutɔ agbɔsɔsɔme geɖe nono le ŋutsu siwo noa atamanolawo me ate ŋu ana aɖuɖɔtoemekansa ƒe afɔkua nadzi ɖe edzi.
Esia tae míegblɔna ɣesiaɣi be, ne èƒo nu kple wò ɖɔkta eye nènya ne èhiã wo ŋutɔŋutɔ kple agbɔsɔsɔme si hiã vɔ ko hafi nàzã esiawo.
Gbedasi si Wotsɔ Yi Aƒeme
- Vitamin B Complex nye vitamin 8 siwo le vevie na míaƒe ahɔhɔ̃, lãmekawo, kple ʋumenugbagbeviwo ƒe dɔwɔwɔ nyuie ƒe ƒuƒoƒo.
- Dzesiwo abe ɖeɖiteameŋu enuenu, nu me ƒoƒo, kple abɔ kple afɔwo ƒe ʋuʋu ate ŋu anye vitamin B ƒe agbɔsɔsɔ si mede ame dzi o ƒe dzesiwo.
- Mɔ nyuitɔ si dzi nàto akpɔ vitamin siawoe nye nuɖuɖu vovovo siwo da sɔ.
- Folic acid nono, vevietɔ le fufɔɣi, le vevie ŋutɔ na vidzĩa ƒe lãmesẽ.
- Ƒo asa na vitamin B ƒe atike gbogbo aɖewo nono ɖɔkta gbɔ yiyi manɔmee. Ne dzesi aɖewo le ŋuwò la, di atikewɔlawo ƒe aɖaŋuɖoɖo gbã.
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