Sobanukirwa vitamine B umumaro wayo ndetse n’aho wayikura

Vitamine ni kimwe mu biribwa by’ingenzi cyane ikiremwamuntu gikenera kugirango gikure,gikomere, gikore, kibashe kurwanya indwara zitandukanye mbese kibeho ubuzima buzira umuze,vitamine zo zirihariye kuko kuzifata ku rugero rwo hasi biba bihagije kuko na none iyo yabaye nyinshi cyane iteza ibindi bibazo mu mubiri.
Habaho ubwoko cumi na butatu (13) bwa Vitamine aribwo:

- vitamien A
- Vitamine B,
- Vitamine C,
- Vitamine D,
- Vitamine E na
- Vitamien B igabanyijemo ibice umunani (8) aribyo (Thiamin,riboflavin,Niacin,Pantothenic acid, Biotin, Vitamin B-6, vitamin B-12 na Folate)
Uko ari 13 nazo zigabanijemo ibyiciro bibiri(2) aribyo:

• Vitamine ziyenga iyo zahuye n’amavuta zizwi nka Fat soluble vitamin mu rurimi rw’icyongereza aha ni ho dusangamo Vit A,Vit D,Vit E na Vit K
• Vitamine ziyenga iyo zahuye n’ mazi zizwi nka water soluble vitamin aha hakaba harimo Vit B na Vit C
Uburyo bwiza bwo kubona Vitamine ni ukuzirya mu biribwa bikaba byiza mu biribwa bimera cyangwa se bihingwa, gusa umubiri ubwawo ufite ubushobozi bwo gukora Vitamin D na K. Buri Vitamine iba ifite umumaro yihariye ku buryo iyo ibuze cyangwa yabaye nke biteza ikibazo runaka ku buzima bw’umuntu.
Muri iyi nyandiko twagerageje kwegeranya amakuru y’ingenzi kuriVitamine B,tuyisobanura ,tugaragazaga umumaro wayo ndetse tunavuga ibyo kurya wayisangamo.

MBESE HARI ABANTU BADAKWIYE KUBURA VITAMINE B KUMAFUNGURO YABO ?

Nubwo umuntu wese agomba gufata Vitamine B ariko kandi hari abantu baba bafite ibyago byo iyi vitamin. ibyo bikaba bituma baba bagomba gufata Vitamin B kuri buri funguro. muribo harimo :
- Abagore batwite ndetse n’abonsa baba bagomba gufata indyo yuzuye byumwihariko bakenera Vitamine B9 folate ihagije kuko ibafasha bo ubwabo igafasha ikanarinda abana batwite nabo bonsa kurwara indwara zifata urwungano rw’imyakura.

- Abana bakiri bato ni abantu bo kwitabwaho by’umwihariko kuko ubuzima bwabo buba buri mu kaga iyo batitaweho bashobora kurwara indwara zitandukanye ziterwa no kubura Vitamine B.
- Abantu bari mu bitaro cyane cyane abarwayi bamaze kubagwa
- Abantu banywa ibiyobyabwenge baba bafite ibyago byinshi byo kurwara indwara ziterwa no kubura vitamine B,bitewe nuko ibi biyobyabwenge bituma hari intungamubiri zitabasha kwinjira mumaraso bityo umubiri ntuzibone ngo uzikoreshe.
- Abantu bageze mu zabukurunabo baba bagombwa kwitabwaho cyange kuko ubudaharwa bwabo buba bufite ubushobozi buke.
- Abarwayi ba kanseri ndetse n’abandi bafata imiti imwe n’imwe baba bagomba kurya ibintu bibonekamo Vitamine B bitewe nuko hari imiti ituma Vitamin zitinjira mu maraso.
- Abantu batarya ibikomoka k’umatungo aba nabo baba bafite ibyago byo guhura n’ibibizo biterwa no kubura zimwe muri vitamine zo mu bwoko bwa B,bitewe nuko hari iziboneka mu bikomoka ku matungo.

IBYO UMUBIRI WUNGUKIRA MU GUFATA VITAMINE B NDETSE N’AHO WAYIKURA

Nkuko twabivuze Vitamine B n’itsinda ribumbatiye Vitamine B umunani (8) buri yose iba ifite umumaro wihariye ndetse n’ahantu runaka wayikura.
Uburyo bwiza bwo kubona Vitamin B ni ukurya indyo yuzuye kandi ukarya ibiribwa by’amoko atandukanye ibyo iyo bidashobotse ushobora gufata ibinini bya Vit B ariko mu gihe wabyandikiwe na muganga .

Dore imimaro ya vitamine B n’ ibiribwa wayisangamo.

 Vitamine B1 (Thiamin): iyi vitamine ifite umwihariko mu gufasha imikorere y’ ubwonko, kongerera umuntu ubushake bwo kurya,kubungabunga ubuzima bw’amaso, , ushobora kuyisanga mu mboga zifite ibara ry’icyatsi kibisi, ubunyobwa ,impengeri,inyama n’ibindi
 Vitamine B2 (Riboflavin) iyi vitamine ifite umwiharimo mu gufasha uruhu guhora ruhehereye,gufasha imikorere y’insoro zitukura ndetse nimikorere y’umutima. ushobora kuyibona mu gihe wanyoye amata ndetse n’ibiyakomokaho twavugamo nka yaourt,ikivuguto,inshyushyu.ushobora kandi kuyibona mu mboga zifite ibara ry’icyatsi kibisi, amagi,ibinyampeke bitandukanye ndetse no mu mafi.
 Vitamine B3 (Niacin) ifasha imikaya ,imigarura n’imijyana gukora neza,ifata neza urwungano rw’ imyakura ndetse ikanatanga imbaraga mu mubiri,ifasha kandi mukugabanya urugimbu rubi ikingera urugimbu rwiza.iboneka mu ngano,ubunyobwa,amafi cyane cyane salmonella no mu mboga.
 Vitamine B7( Biotin) iboneka munyama z’umwijima,amagi,avoka ni yo soko nziza za Biotin ndetse no mu mbuto n’imboga zifite ibara ry’icyatsi kibisi.Ifasha urwungano ngogozi gukora neza n’indi mirimo yose ikorerwa mumubiri.

 Vitamine B5(Pantotenic acid) ifasha mu mikorere ya enzyme n’izindi nyubaka mubiri ikaba iboneka muri avoka,yaourt , mu birayi,imboga,ibihumyo no mu menange.
 Vitamine B-6 ifasha kongera umubare w’insoro zitukura,kugabanya ibyago byo kurwara stroke,igabanya ibyago byo kunanirwa k’umutima. ikaboneka mu mineke, ibikomoka ku nkoko, ibijumba, ibinyampeke ndetse n’ibiba mu maso nk’ifi,isambaza n’ibindi.

 Vitamine B-9(Folate) ifite umwihariko kubagore batwite aho ibafasha bo ubwabo ikanakumira indwara zifata urwungano rw’imyakura kubana batwite,ifasha mu kubungabunga ubuzima bw’insoro zitukura,igabanya urugimbu rubi mumubiri ndetse n’urwungano rw’imyakura. Ibiribwa byinshi ushobora kubisangamo iyi vitamine ariko by’umwihariko imbuto n’imboga ndetse no mubishyimbo.

 Vitamine B-12 ifasha mu gukora insoro zitukura no gufasha imikorere y’urwungano rw’imyakura.iboneka mu bikomoka ku matungo ariko hari n’ahandi ushobora gusanga duke nko muri soya.

Source: www.livestrong.com
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