I chau a, i chau fo em? I hmui hrual leh i leiah hliam i nei em? A chang chuan i kut leh ke chu a bengchheng hle niin i hria em? Kan nitin nunah hengte hi kan tawng thin a, mahse hengte hi kan taksa atanga signal pawimawh tak tak a ni thei. A bik takin hengte hi vitamin B tlakchhamna chhinchhiahna a ni thei. Chuvangin vawiinah hian kan taksa tana ei tur pawimawh tak vitamin B tih hi han sawi ila.
He Vitamin B Complex hi eng nge ni?
A awlsam zawngin sawi ila, Vitamin B Complex hi vitamin 8 awmkhawmna a ni a, chungte chu inzawmkhawmin hna pawimawh tam tak an thawk a ni. Chhungkaw khata unau 8 awm ang mai a ni. An vai hian taksaa cellular level-a thil thleng tam takah tanpui turin an thawk dun a ni.
Heng vitamin 8 te hi:
- Thiamine (B1) a ni.
- Riboflavin (Riboflavin - B2) tih hi a tha hle.
- Niacin (Niacin - B3) te hi a tha hle.
- Pantothenic Acid (B5) hmanga siam a ni.
- Pyridoxine (Pyridoxine - B6) a ni a, a man hi a to hle.
- Biotin (B7) a ni.
- Folate (Folate - B9) tih a ni.
- Cobalamin (Cobalamin - B12) te hi a tha hle.
Kan eitur tam zawkah hian heng vitamin te hi a awm a. Mahse ṭhenkhat, vitamin B12 ang chi chu ran chaw, sa, sangha, bawnghnute, leh artuiah te a awm tam ber. Vegetarian/vegan i nih emaw, chhan dang vang emawa hengte hi i ei leh inah i ei tlem chuan vitamin B supplement i mamawh mai thei.
Heng B vitamin te hian kan taksa tan eng service nge an pek?
Heng B vitamin tin hian hna bik an nei vek a. Eng nge an nih i en ang u. He thu hi hriatthiam awlsam zawk nan dawhkan tlem ka siam a.
| Vitamin chi hrang hrang | Hnathawh ber berte |
|---|---|
| B1 (Thiamine) a ni. | Kan ei tur chu chaknaah a chantir thei a, nervous system hrisel tak neih nan a pawimawh hle. |
| B2 (Riboflavin) tih a ni. | Antioxidant angin a thawk a, taksa cell te chu particle tichhe thei lakah a venghim a ni. |
| B3 (Niacin) a ni. | Digestive system, vun leh nerve te hriselna tha taka hnathawhna kawngah a pui thin. |
| B5 (Pantothenic Acid) hmanga siam a ni. | Taksain thau a siam chhuah leh a ti chhe thei a ni. Thisen sen (red blood cells) leh hormone siam chhuahnaah pawh a pui bawk. |
| B6 (Pyridoxine) tih a ni. | Thluak thanlenna leh hnathawhna atan a pawimawh hle. Neurotransmitters leh immune system cells siam chhuahnaah a pui a ni. |
| B7 (Biotin) a ni. | Fatty acids leh glucose siam chhuahnaah a pui a, chu chuan taksa tan chakna a pe a ni. |
| B9 (Folate/Folic Acid) hmanga siam a ni. | Taksa chhunga genetic material leh red blood cells siam chhuahna atana pawimawh tak a ni. Naupai lai hian a pawimawh hle. |
| B12 (Cobalamin) a ni. | Thisen sen siam chhuahna leh nerve cell hrisel taka awm theihna tura pawimawh. |
Naupai laia Vitamin B Complex pawimawhna
Nu naupai emaw, fa nei tur emaw i nih chuan he section hi i tan a pawimawh hle ang. Naupai laiin doctor-te’n vitamin an rawt zingah hian Vitamin B Complex hian hmun pawimawh tak a chang a ni. Nu leh nausen pum chhunga seilian hrisel taka dam khawchhuahna atan a pawimawh hle.
Naupai hma leh naupai kar tir lamah folic acid (vitamin B9) ei hian naute nervous system tichhe thei nau piangsual na tak , spina bifida ang chi natna a veng thei a ni.
Hemi hun chhung hian vitamin dang pawh a pawimawh hle:
- Vitamin B6: Naute thluak leh nervous system tihhmasawn nan a pui thin. Nu-ah zing natna control-naah pawh a pui thei bawk.
- Vitamin B12: Folic acid nen a thawk dun a, nervous system lama harsatna awm lo turin a pui thin.
- B vitamin dangte: naute thluak thanlenna (B1), mit hriselna (B2), nu chaw ei (B3), ke ruh (B5)-a taksa peng (muscle twitching) tihziaawmna atan a pui bawk.
Vitamin B tlakchhamna chhinchhiahna engte nge ni?
Taksain B vitamin pakhat emaw a aia tam emaw a tlakchham chuan symptom hrang hrang a lo lang thei a. Chungte chu vitamin chi hrang hrang a zirin a inang lo. Heng symptoms te hi i nei em tih en rawh.
| Vitamin chi hrang hrang | Tlakchhamna a awm chuan symptoms awm thei |
|---|---|
| B1 (Thiamine) a ni. | Ke ruh natna, ke ruh natna, taksa ruh hring, hriatrengna hloh, thinlung lam harsatna. |
| B2 (Riboflavin) tih a ni. | Kawngkhar kil hrang hrang, leiah hliam, vunah (a bik takin hnar leh beng vel) ah hmun sen a awm. |
| B3 (Niacin) a ni. | Ni zung ang maia vun rawng, lei hring, luak chhuak, rilru buai. |
| B6 (Pyridoxine) tih a ni. | Dermatitis, ke ruh natna, hmui kil hrang hranga chhe, lungngaihna, seizures. |
| B9 (Folate) a ni. | Chauhna, paleness (anemia), thawk harsa, lei sen leh na, hriatrengna hloh. |
| B12 (Cobalamin) a ni. | Chauhna, paleness (anemia), ke ruh natna, balance hloh, hriatrengna hloh, lei sen leh na. |
Pawimawh: Heng symptoms te hi damdawi lam thil dangah pawh a awm thei bawk. Chuvangin, heng symptoms te hi i neih chuan doctor hnenah thurawn dil ngei ngei tur a ni. Mahni inhriatthiamna nei suh.
Vitamin B Complex hi engtin nge kan hmuh theih ang?
1. Ei leh in a\angin
A tha ber leh natural ber chu balanced diet ei hi a ni. Vitamin B tamna ei tur thenkhat chu hetiang hi a ni:
- Thlai chi hrang hrang: Brown rice, oats
- Thlai chi hrang hrang: Spinach, broccoli, sweet potato
- Thei chi hrang hrang: Banana, avocado
- Sa leh sangha: bawngsa, vawk sa, sangha ang chi salmon, tuna
- Bawnghnute atanga siam: bawnghnute, cheese, yogurt
- Thil dang: artui, chickpeas, almond, sunflower chi
2. Supplement atang hian
A \henah chuan ei tur ringawt a\anga a mamawh zat hmuh chu a harsa thei hle.
- Vegetarian/vegan i nih chuan.
- Naupai emaw, nau hnute i pek emaw a nih chuan.
- Digestive system natna (e.g. Inflammatory Bowel Disease) i neih chuan.
- Kum upa tawh i nih chuan.
- Damdawi thenkhat (e.g., gastritis damdawi thenkhat) rei tak i ei chuan.
Chutiang a nih chuan doctor chuan vitamin B complex pill emaw, vitamin bik B12 ang chi emaw injection atan a pe thei che a ni.
Damdawi lam thurawn tel lovin vitamin supplement eng pawh hi dose sang tak ei loh tur a ni tih hre reng ang che.
Vitamin B ei tam lutuk hi a hlauhawm em?
Vitamin B hi tuiah a inthiar theih a ni. Chumi awmzia chu taksain a mamawh aia tam a neih chuan zunah a chhuak dawn tihna a ni. Chuvangin, ei leh in atanga vitamin B ei tam lutuk avanga side effects awm theihna a tlem hle.
Mahse, supplement tam taka rei tak ei hian harsatna engemaw zat a thlen thei a ni.
- Vitamin B6 (Pyridoxine) tam lutuk): Ke ruh chhunga nerve tihchhiat hian rilru hahna emaw, hriatna hloh emaw (peripheral neuropathy) a thlen thei.
- Vitamin B3 (Niacin) ei tam lutuk hian thin a tichhe thei. Vun a sen thei a, a ti na thei bawk.
- Zirchianna thenkhatah chuan mipa zu in thinte zingah vitamin B6 leh B12 supplement tam tak ei hian lung cancer vei theihna a tipung thei tih hmuhchhuah a ni.
Chuvangin kan sawi fo thin, hengte hi i doctor nena inbiakna neih hnuah chauh hmang la, i mamawh tak tak em tih leh eng dose nge mamawh tih i hriat hnuah chauh hmang ang che.
Take-Home Thuchah a ni
- Vitamin B Complex hi kan thluak, nervous system, leh thisen cell hrisel taka hnathawhna atana pawimawh vitamin 8 inzawmkhawm a ni.
- Hriselna lama hah fo, hmui natna, leh ke ruh natna te hi vitamin B tlakchhamna chhinchhiahna a ni thei.
- Heng vitamin te hi kan hmuh theih dan tha ber chu ei leh in chi hrang hrang leh inthlau tak a ni.
- Folic acid ei hi a bik takin naupai lai hian naute hriselna atan a pawimawh hle.
- Doctor rawn hmasa lovin vitamin B supplement tam tak ei loh tur a ni. Symptoms i neih chuan doctor thurawn la hmasa phawt ang che.
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