Yu kin fil taya ɛn taya ɔltɛm? Yu gɛt krak krak lip ɛn sos na yu tɔng? Sɔntɛnde, yu kin fil lɛk se yu an ɛn yu fut de go swɛ? Wi kin gɛt dɛn tin ya na wi layf ɛvride, bɔt dɛn tin ya kin bi impɔtant sayn frɔm wi bɔdi. Na mɔtalman, dɛn tin ya kin bi sayn dɛn fɔ se yu nɔ gɛt bɛtɛ vaytamɛn B. So tide, lɛ wi tɔk bɔt dis impɔtant tin fɔ wi bɔdi we dɛn kɔl vaytamɛn B.
Wetin na dis Vitamin B Kɔmpleks?
Fɔ tɔk am simpul wan, di Vitamin B Kɔmpleks na wan kɔlekɛshɔn fɔ 8 vaytamɛn dɛn we gɛt kɔnekshɔn ɛn we de du bɔku impɔtant wok dɛn. I tan lɛk 8 brɔda ɛn sista dɛn na di sem famili. כl dεm de wok togeda fכ εp wit bכku tin dεm we de apin na di sεl lεvεl na di bכdi.
Dɛn 8 vaytamɛn ya na:
- Tiamin (B1) we dɛn kɔl .
- Riboflavin (Riboflavin - B2) .
- Niasin (Niasin - B3) .
- Pantotɛnik asid (B5) .
- Piridoksin (Piridoksin - B6) .
- Bayotin (B7) ɛn .
- Fɔlat (Fɔlat - B9) .
- Kobalamin (Kobalamin - B12) .
Bɔku pan di it dɛn we wi kin it gɛt dɛn vaytamɛn ya. Bɔt sɔm, lɛk vaytamɛn B12, kin de mɔ na animal it dɛn lɛk mit, fish, milk, ɛn eg. If yu na vegetarian/vegan ɔ fɔ sɔm ɔda rizin nɔr gɛt inof pan dɛn tin ya na yu it, yu kin nid vaytamɛn B sɔpɔtmɛnt.
Us savis dɛn B vaytamɛn ya de gi wi bɔdi?
Ɛni wan pan dɛn B vaytamɛn ya gɛt patikyula wok dɛn. Lɛ wi si wetin dɛn bi. A don mek wan likl tebul fo mek dis izi fo andastan.
| Di kayn vitamin we dɛn kin yuz | Men wok dɛn we dɛn kin du |
|---|---|
| B1 (Tiamin) ɛn . | I de ɛp fɔ chenj di it we wi de it to ɛnaji ɛn i impɔtant fɔ mek wi gɛt wɛlbɔdi nervɔs sistɛm. |
| B2 (Riboflavin) we dɛn kɔl . | I de wok lɛk antiɔksidant, we de protɛkt di bɔdi in sɛl dɛn frɔm patikyula tin dɛn we de pwɛl. |
| B3 (Niasin) we dɛn kɔl . | I de ɛp fɔ mek di dijestiv sistɛm, di skin, ɛn di nerv dɛn wok fayn fayn wan. |
| B5 (Pantotɛnik Asid) . | I de ɛp di bɔdi fɔ mek ɛn brok fat. I kin ɛp bak fɔ mek rɛd blɔd sɛl ɛn ɔmon dɛn. |
| B6 (Piridoksin) we dɛn kɔl . | I impɔtant fɔ mek di bren gro ɛn fɔ mek i wok fayn. i de εp fכ mek nyurotransmit dεm εn imyun sistεm sεl dεm. |
| B7 (Bayotin) . | i de εp fכ mek fεt asid εn glukכs, we de gi εnεji to di bכdi. |
| B9 (Fɔlet/Fɔlik Asid) . | I impɔtant fɔ mek di jɛnɛtik matirial ɛn rɛd blɔd sɛl dɛn na di bɔdi. I rili impɔtant we uman gɛt bɛlɛ. |
| B12 (Kɔbalamin) . | I impɔtant fɔ mek rɛd blɔd sɛl dɛn ɛn fɔ mek di nɛv sɛl dɛn gɛt wɛlbɔdi. |
di imכpכtants fכ Vitamin B Kכmpleks we uman bεlε
If yu na mama we gɛt bɛlɛ ɔ pɔsin we de ɛkspɛkt pikin, dis pat go rili impɔtant fɔ yu. pan di vaytam in dεm we dכkta dεn kin rεkomεnd we uman bεlε, Vitamin B Complex gεt spεshal ples. I impɔtant fɔ mek di mama ɛn di pikin we de gro na di bɛlɛ go liv fayn fayn wan.
if yu tek fכlik asid (vitamin B9) bifo yu bכn εn insay di fכs wik dεm we di bεlε de, i kin εp fכ mek yu nכ gεt kכndyushכn lεk spina bifida, we na wan siriכs difεkt we dεn bכn pikin we kin afekt di pikin in nεv sεstem.
Ɔda vaytamɛn dɛn bak rili impɔtant insay dis tɛm:
- Vitamin B6: I de ɛp di pikin in bren ɛn in nervɔs sistɛm fɔ divɛlɔp. I kin ɛp bak fɔ kɔntrol mɔnin sik na di mama.
- Vitamin B12: I de wok wit folik asid fɔ ɛp fɔ mek yu nɔ gɛt prɔblɛm wit yu nervɔs sistɛm.
- כda B vaytam in dεm: de εp fכ di pikin in bren divεlכpmεnt (B1), di yay hεlth (B2), di mama in digεsshכn (B3), εn rεdכks di mכsul dεm we de twitch na di leg dεm (B5).
Wetin na di sayn dɛm wae de sho se yu nɔr gɛt bɛtɛ vaytamɛn B?
We di bɔdi nɔ gɛt wan ɔ mɔ B vaytamɛn, difrɛn sayn dɛn kin sho. Dɛn tin ya kin difrɛn difrɛn wan bay di kayn vaytamɛn. Si if yu gɛt ɛni wan pan dɛn sayn ya.
| Di kayn vitamin we dɛn kin yuz | Simptom dɛm wae kin apun if yu nɔr gɛt di sik |
|---|---|
| B1 (Tiamin) ɛn . | di limb dεm kin sכmtεm, inflameshn na di fut dεm, mכsul dεm kin twitch, mεmכri lכs, at prכblεm. |
| B2 (Riboflavin) we dɛn kɔl . | di krak krak krak krak kכna dεm na di mכt, sos dεm na di tכng, rεd spat dεm na di skin (especially arawnd di nos εn di yes dεm). |
| B3 (Niasin) we dɛn kɔl . | Rash we tan lɛk san, tɔng we swel, dayarɛa, kɔnfyushɔn na yu maynd. |
| B6 (Piridoksin) we dɛn kɔl . | Dɛmatitis, di an ɛn fut dɛn we de swɛla, di kɔna dɛn we de krak na di mɔt, pwɛl hat, we de mek pɔsin sik. |
| B9 (Fɔlet) . | Taya, paleness (anemia), at fɔ blo, rɛd ɛn pen tong, mɛmori lɔs. |
| B12 (Kɔbalamin) . | Taya, paleness (anemia), swɛt na yu an ɛn fut, yu nɔ de balans, yu nɔ de mɛmba, yu tɔŋ de rɛd ɛn yu de fil pen. |
Impɔtant: Dɛn sayn ya kin apin bak pan ɔda mɛrɛsin. So, if yu gɛt ɛni wan pan dɛn sik ya, mek shɔ se yu go to yu dɔktɔ fɔ advays. Nɔ fɔ no yusɛf.
Aw fɔ gɛt Vitamin B Kɔmpleks?
1. Frɔm it
Di bɛst ɛn natura l we na fɔ it balans it. Na sɔm it dɛn we gɛt bɔku vaytamɛn B:
- Grens: Brawn rays, ɔts
- Vejitebul: Spinach, brɔkoli, swit pata
- Frut dɛn: Banana, avokado
- Mit ɛn fish: bif, chukchuk, fish lɛk salmɔn, tuna
- Dairy prodakt: milk, chiz, yogɔt
- Ɔda tin dɛn: eg, chikip, amɔnd, sanflawa sid
2. Frɔm supamakit dɛn
Sɔntɛnde, i kin at fɔ gɛt di mɔni we dɛn nid frɔm it nɔmɔ.
- If yu na vegetarian/vegan.
- If yu gɛt bɛlɛ ɔ yu de gi pikin in bɛlɛ.
- If yu gɛt dijestiv sistɛm sik (e.g. Inflammatory Bowel Disease).
- If yu dɔn ol.
- If yu tek sɔm mɛrɛsin (e.g., sɔm mɛrɛsin fɔ gastritis) fɔ lɔng tɛm.
If na so i bi, dɔktɔ kin gi yu vaytamɛn B kɔmpleks pils ɔ wan patikyula vaytamɛn lɛk B12 as injɛkshɔn.
Mɛmba se nɔ tek ɛni vaytamɛn sɔpɔtmɛnt bɔku bɔku wan if yu nɔ gɛt dɔktɔ advays.
Risk de fɔ tek bɔku vaytamɛn B?
Vitamin B na vaytamɛn we kin sɔlv insay wata. Dis min se if di bɔdi gɛt mɔ pas wetin i nid, i go kɔmɔt na di urine. So, di risk fɔ sayd ɛfɛkt we yu it pasmak vaytamɛn B frɔm it rili smɔl.
Bɔt if yu tek sɔpɔtmɛnt dɛn we yu de tek bɔku tɛm fɔ lɔng tɛm, dat kin mek yu gɛt sɔm prɔblɛm dɛn.
- di vaytam in B6 we pasmak (Pyridoxine): we di nεv dεm na di limb dεm dεm dεm, i kin mek yu sכmtεm sכmtεm כ yu nכ de fil fayn (pεriferal nyuropathy).
- If yu it pasmak vaytamɛn B3 (Niacin): I kin mek yu liva pwɛl. I kin mek di skin rɛd ɛn it.
- Sɔm stɔdi dɔn sho se if man dɛn we de smok tek bɔku vaytamɛn B6 ɛn B12 sɔpɔt, dat kin mek dɛn gɛt kansa na dɛn lɔng.
Na dat mek wi kin se ɔltɛm, yuz dɛn tin ya nɔmɔ afta yu dɔn tɔk to yu dɔktɔ ɛn no if yu rili nid dɛn ɛn us doz yu nid.
Mɛsej we dɛn kin kɛr go na os
- Vitamin B Complex na wan kɔmbaynshɔn fɔ 8 vaytamɛn dɛn we impɔtant fɔ mek wi bren, nervɔs sistɛm, ɛn blɔd sɛl dɛn wok fayn fayn wan.
- Di sayn dɛm lɛk fɔ taya ɔltɛm, fɔ gɛt mɔt sos, ɛn fɔ mek yu an ɛn fut dɛn nɔ gɛt bɛtɛ trɛnk kin bi sayn dɛm fɔ se yu nɔ gɛt bɛtɛ vaytamɛn B.
- Di bɛst we fɔ gɛt dɛn vaytamɛn ya na fɔ it difrɛn difrɛn it dɛn ɛn we gɛt balans.
- fכ tek fכlik asid, spεshal wan we uman bεlε, i rili implεnt fכ di pikin in hεlth.
- Nɔ tek bɔku vaytamɛn B sɔpɔtmɛnt dɛn we yu nɔ go to dɔktɔ. If yu gɛt ɛni sayn, go to dɔktɔ fɔs.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt