Shin kana jin gajiya da kasala koyaushe? Shin kana da fasassun lebe da gyambo a harshenka? Shin wani lokacin kana jin kamar hannunka da ƙafafunka suna suma? Muna fuskantar waɗannan abubuwa a rayuwarmu ta yau da kullun, amma waɗannan na iya zama muhimman alamu daga jikinmu. Musamman ma, waɗannan na iya zama alamun rashin bitamin B. Don haka a yau, bari mu yi magana game da wannan muhimmin sinadari ga jikinmu wanda ake kira bitamin B.
Menene wannan hadaddun bitamin B?
A taƙaice dai, sinadarin Vitamin B tarin bitamin ne guda 8 waɗanda suke da alaƙa da juna kuma suna yin ayyuka masu mahimmanci da yawa. Kamar 'yan'uwa 8 ne a cikin iyali ɗaya. Dukansu suna aiki tare don taimakawa wajen magance abubuwa da yawa da ke faruwa a matakin ƙwayoyin halitta a jiki.
Waɗannan bitamin guda 8 sune:
- Thiamine (B1)
- Riboflavin (Riboflavin - B2)
- Niacin (Niacin - B3)
- Sinadarin Pantothenic (B5)
- Pyridoxine (Pyridoxine - B6)
- Biotin (B7)
- Folate (Folate - B9)
- Cobalamin (Cobalamin - B12)
Yawancin abincin da muke ci suna ɗauke da waɗannan bitamin. Amma wasu, kamar bitamin B12, galibi ana samun su a cikin abincin dabbobi kamar nama, kifi, madara, da ƙwai. Idan kai mai cin ganyayyaki ne/mai cin ganyayyaki ko kuma saboda wani dalili ba ka sami isasshen waɗannan a cikin abincinka ba, kana iya buƙatar ƙarin bitamin B.
Wane irin hidima ne waɗannan bitamin B ke bayarwa ga jikinmu?
Kowanne daga cikin waɗannan bitamin B yana da takamaiman ayyuka. Bari mu ga menene su. Na yi ƙaramin teburi don sauƙaƙe fahimta.
| Nau'in bitamin | Babban ayyuka |
|---|---|
| B1 (Thaiamine) | Yana taimakawa wajen mayar da abincin da muke ci zuwa kuzari kuma yana da mahimmanci ga tsarin jijiyoyi mai lafiya. |
| B2 (Riboflavin) | Yana aiki a matsayin maganin hana tsufa, yana kare ƙwayoyin jiki daga barbashi masu cutarwa. |
| B3 (Niacin) | Yana taimakawa wajen inganta aikin narkewar abinci, fata, da jijiyoyi. |
| B5 (Acid na Pantothenic) | Yana taimakawa jiki wajen samar da kitse da kuma narkar da shi. Yana kuma taimakawa wajen samar da jajayen ƙwayoyin jini da kuma hormones. |
| B6 (Pyridoxine) | Yana da mahimmanci ga ci gaban kwakwalwa da aikinta. Yana taimakawa wajen samar da ƙwayoyin jijiyoyi da ƙwayoyin garkuwar jiki. |
| B7 (Biotin) | Yana taimakawa wajen samar da fatty acids da glucose, wanda ke samar da makamashi ga jiki. |
| B9 (Folate/Folic Acid) | Yana da mahimmanci wajen samar da kwayoyin halitta da kuma jajayen ƙwayoyin jini a jiki. Yana da matuƙar muhimmanci a lokacin daukar ciki. |
| B12 (Cobalamin) | Yana da mahimmanci don samar da ƙwayoyin jinin ja da kuma kiyaye lafiyar ƙwayoyin jijiyoyi. |
Muhimmancin Vitamin B Complex a lokacin daukar ciki
Idan ke uwa ce mai juna biyu ko kuma wacce ke da juna biyu, wannan sashe zai kasance mai matuƙar muhimmanci a gare ki. Daga cikin bitamin da likitoci suka ba da shawarar a lokacin daukar ciki, Vitamin B Complex yana da matsayi na musamman. Yana da matuƙar muhimmanci ga lafiyar uwa da jaririn da ke girma a cikin mahaifa.
Shan folic acid (bitamin B9) kafin ɗaukar ciki da kuma a farkon makonnin ciki na iya taimakawa wajen hana cututtuka kamar spina bifida, wata mummunar nakasar haihuwa da za ta iya shafar tsarin jijiyoyi na jaririn.
A wannan lokacin, wasu bitamin suna da mahimmanci: +
- Bitamin B6: Yana taimakawa wajen haɓaka kwakwalwar jariri da tsarin jijiyoyi. Hakanan yana iya taimakawa wajen sarrafa rashin lafiyar safe a cikin uwa.
- Vitamin B12: Yana aiki tare da folic acid don taimakawa hana cututtukan tsarin jijiyoyi.
- Sauran bitamin B: suna taimakawa wajen ci gaban kwakwalwa na jariri (B1), lafiyar ido (B2), narkewar abinci na uwa (B3), da kuma rage karkacewar tsoka a ƙafafu (B5).
Mene ne alamun rashin bitamin B?
Idan jiki ya rasa bitamin B ɗaya ko fiye, alamu daban-daban na iya bayyana. Waɗannan sun bambanta dangane da nau'in bitamin. Duba ko kuna da ɗaya daga cikin waɗannan alamun.
| Nau'in bitamin | Alamomin da ka iya faruwa idan akwai ƙarancin |
|---|---|
| B1 (Thaiamine) | Jin kasala a gaɓɓai, kumburi a ƙafafu, girgizar tsoka, rashin tunawa da abubuwa, da matsalolin zuciya. |
| B2 (Riboflavin) | Fashewar kusurwoyin baki, raunuka a harshe, tabo ja a fata (musamman a kusa da hanci da kunnuwa). |
| B3 (Niacin) | Kuraje masu kama da kunar rana, kumburin harshe, gudawa, da ruɗani a kwakwalwa. |
| B6 (Pyridoxine) | Ciwon fata, suma a gaɓoɓi, fashewar kusurwoyin baki, damuwa, farfadiya. |
| B9 (Folate) | Gajiya, farin jini (rashin jini), wahalar numfashi, ja da zafi a harshe, da kuma rashin tunawa. |
| B12 (Cobalamin) | Gajiya, farin jini (rashin jini), jin kasala a gaɓɓai, rashin daidaito, rashin tunawa, harshe ja da zafi. |
Muhimmi: Waɗannan alamomin kuma na iya faruwa a wasu yanayi na lafiya. Saboda haka, idan kana da ɗaya daga cikin waɗannan alamomin, tabbatar da ganin likitanka don neman shawara. Kada ka yi wa kanka bincike.
Yadda ake samun Vitamin B Complex?
1. Daga abinci
Hanya mafi kyau kuma mafi kyau ta halitta ita ce cin abinci mai kyau. Ga wasu abinci masu wadataccen bitamin B:
- Hatsi: Shinkafa mai launin ruwan kasa, hatsi
- Kayan lambu: Alayyafo, broccoli, dankali mai zaki
- 'Ya'yan itatuwa: Ayaba, avocado
- Nama da kifi: naman sa, kaza, kifi kamar salmon, tuna
- Kayayyakin madara: madara, cuku, yogurt
- Sauran: ƙwai, wake, almond, tsaba sunflower
2. Daga kari
A wasu lokuta, yana iya zama da wahala a sami adadin da ake buƙata daga abinci kaɗai.
- Idan kai mai cin ganyayyaki ne/mai cin ganyayyaki.
- Idan kina da juna biyu ko kuma kina shayarwa.
- Idan kana da cututtukan tsarin narkewar abinci (misali Ciwon kumburin hanji).
- Idan kai tsohuwa ne.
- Idan ka sha wasu magunguna (misali, wasu magunguna don gastritis) na dogon lokaci.
A wannan yanayin, likita zai iya rubuta maka ƙwayoyin bitamin B masu rikitarwa ko wani takamaiman bitamin kamar B12 a matsayin allura.
Ka tuna, kada ka sha yawan shan duk wani ƙarin bitamin ba tare da shawarar likita ba.
Akwai haɗarin shan bitamin B da yawa?
Bitamin B bitamin ne mai narkewa cikin ruwa. Wannan yana nufin cewa idan jiki ya ƙunshi fiye da yadda yake buƙata, zai fita daga fitsari. Saboda haka, haɗarin illa daga shan bitamin B da yawa daga abinci yana da ƙasa sosai.
Duk da haka, shan kari a cikin manyan allurai na dogon lokaci na iya haifar da wasu matsaloli.
- Yawan sinadarin bitamin B6 (Pyridoxine): Lalacewar jijiyoyi a gaɓoɓi na iya haifar da suma ko rashin jin daɗi (peripheral neuropathy).
- Yawan shan bitamin B3 (Niacin): Yana iya haifar da lalacewar hanta. Yana iya haifar da ja da kaikayi a fata.
- Wasu bincike sun nuna cewa shan magungunan bitamin B6 da B12 masu yawa ga maza masu shan taba na iya ƙara haɗarin kamuwa da cutar kansar huhu.
Shi ya sa muke cewa koyaushe, sai dai a yi amfani da su bayan an yi magana da likitanka sannan a san ko da gaske kana buƙatar su da kuma adadin da ake buƙata.
Saƙon Ɗauka Gida
- Haɗin bitamin B shine haɗuwa da bitamin guda 8 waɗanda suke da mahimmanci don lafiyar kwakwalwarmu, tsarin jijiyoyi, da ƙwayoyin jini.
- Alamomin kamar gajiya akai-akai, ciwon baki, da kuma jin kasala a gaɓoɓi na iya zama alamun rashin bitamin B.
- Hanya mafi kyau ta samun waɗannan bitamin ita ce ta hanyar abinci mai kyau da kuma daidaita.
- Shan folic acid, musamman a lokacin daukar ciki, yana da matukar muhimmanci ga lafiyar jariri.
- A guji shan magungunan bitamin B masu yawa ba tare da tuntuɓar likita ba. Idan kana da wata alama, fara neman shawarar likita.
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