Vitamine zigabanyijemo ibice bibiri, aho igice kimwe kibasha kwihuza na mazi nkuko uvanga isukali ni cyayi bigakunda zigizwe na vitamin B na C. naho ikindi gice kigizwe nama vitamine yihuza na mavuta zishongera mu mavuta harimo vitamine A, D, E, K,
Vitamine icyenda(9) ziyengera mu mazi ziboneka mw’ifunguro ry’umuntu
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin B5
- Vitamin B6
- Vitamin B7
- Vitamin B9
- Vitamin B12
- Vitamin C
Vitamine ziyengera mu mazi nta bushobozi zifite nka vitamine zihuza na mavuta bwo kuba umubiri wazibika, ku bwizo mpamvu buri wese aba agomba kuzifata azikuye mu biryo kandi buri munsi.
Vitamin B1
Vitamin B1 niyo vitamin yo mu bwoko bwa vitaminB Iyengera mu mazi yabanje kuvumburwa mbere y’izindi
Umumaro wa B1
Kimwe ni zindi vitamin B turi burebe hasi zose zihuriye ku kuba zikora nka coenzyme mu mubiri bivuze ko zongerera umuvuduko ibikorwa bibera mu mubiri urugero nko mwihindurwa ry’isukali mwo ingufu(energy)
Ibiryo ibonekamo
Ibiryo bikize kuri vitamin B1 harimo:
- Umwijima w’intama(1.7 mg/100g)
- Imbuto z’igihwagari(1.5 mg/100g)
- Inyama z’ingurube(1.0 mg/100g)
- Ibinyampeke (0.8 mg/100g)
- Ubunyobwa( 0.6mg/100g)
Imbuto, n’imboga ndetse nibituruka ku mata nta ngano nta nkeya bitanga ya vitamin B1
Ese iyo vitamin B1 ibaye nke haba iki?
Kuba yaba nke mu mubiri ntibikunze kubaho, ariko isukali nyinshi mu mubiri yakongera gusohorwa kwa vitamin B1biciye mu nkari, kubwizo mpamvu abantu barwaye diabete yo mubwoko bwa mbere n’ubwa kabiri bafite ibyago byo kuba bayitakaza kukigero cya 75 %
Abantu banywa inzoga nabo bafite ibyago byo kuba bagira vitamin B1 nkeya kuko ntabwo yinjizwa neza mu mubiri
Iyo vitamin B1 ibaye nkeya cyane, umuntu arwara beriberi, sibi gusa kuko ni ndwara ya maso yitwa glaucoma nayo ishobora kuza.
Beriberi ifite ibimenyetso bikurikira: kugira iseseme, gutakaza ibiro, ibibazo byo mutwe, imbaraga nkeya zimikaya ni bindi.
Vitamin B2
Vitamin B2 izwiho kuba ifite ibara ry’umuhondo ikoreshwa nko gutaka ibiryo mwo amabara. Iyo ushyize igikombe cy’amata ku zuba iza kuba yakwigendera igatumuka
Akamaro ka vitamin B2
Kimwe na vitamin B1 zose zikora akazi ko gutiza umurindi ibikorwa bibera mu mubiri ikora nka coenzyme, igatanga umusada mu guhindura intungamubiri mwo ingufu kandi igakenerwa mu guhindura vitamin B6 mwo ibice byayo byose.
Ibiribwa vitamin B2 ibonekamo
- Umwijima w’intama(4.5 mg/100g)
- Umwijima w’inka(3.4 mg/100g)
- Umwijima w’ingurube(2.2 mg/100g)
Ahandi iboneka: amagi, imboga, amashu, amata, ibihunnyo, inyama, ibinyamisogwe.
Ese iyo vitamin B2 ibaye nke haba iki?
Vitamin B2 idahagije ikunze kuboneka mu bihugu biri gutera imbere aho Imirire ituzuye, imyaka y’ubusaza, kanseri y’ibihaha no kunywa inzoga nyinshi biri mubitera kugira ingaruka zo kugira vitamin B2 nkeya.
Vitamin B2 idahagije iyo ikabije bitera ariboflavinosis irangwa no kubabara mu muhogo, kwangirika kururimi, kubura amaraso ndetse ni kibazo cyamaso.
Vitamin B3
Vitamin B3 niyo vitamin umubiri ubasha kwikorera bidasabye ko uyikura mubyo kurya aho ituruka mu nyubaka mubiri ntoya yitwa trptophan
Akamaro ka vitamin B3
kimwe nizindi vitamin B zose zizizwiho kuba ziri coenzyme mu mubiri, ikindi zifite akamaro mu gukora neza k’uturemangingo sibyo gusa kuko ni antioxidant.
Ibiribwa twakuramo vitamin B3
Vitamin B3 iboneka mu bimera no mu nyama z’inyamaswa.
- Umwijima w’intama (17mg/100g)
- Ubunyobwa (13.5mg/100g)
- Inyama z’ingurube (10mg/100g)
- Igihwagari (7mg/100g)
Umwihariko nuko umusemburo ukoreshwa mugukora imigati ni bindi, uba ufite mg 128 /100g
Ibindi biribwa dusangamo vitamin B3 harimo ifi, inkoko, ibikomoka ku mata ni bihunnyo
Ikindi kingenzi twakwibutsa nuko umubiri ufite ubushobozi bwo kwikorera vitamin B3 aho ubushakashatsi bwagaragaje ko muri mg 60 za tryptophan havamo mg 1 ya vitamin B3.
Ese iyo vitamin B3 ibaye nke haba iki?
Bizwi ko iyo vitamin B3 ibaye nke mu mubiri, umuntu arwara indwara izwi nka pellagra igaragara mubihigu biri gutera imbere , ibimenyetso biyigaragaza harimo gusaduka umunwa, gucibwamo, kubura ibitotsi, kugira ibibazo mu gutekereza, kwangirika k’uruhu
Gusa inkuru nziza nuko ushobora kuvana vitamin B3 mu mafunguro turya nkuko twayabonye haruguru, ikindi nuko umubiri ushobora kuyikorera iyivanye muri tryptophan
Vitamin B5
Vitamin B5 iboneka mu biribwa hafi yabyose
Akamaro ka vitamine B5
Vitamin B5 ikora akazi gakomeye cyane mu mikorere y’umubiri, ikaba ikenerwa mw’ikorwa rya ma coenzyme A, yifashishwa mu gukora ibinure, ibyubaka umubiri, imisemburo, ni bindi
Ibiribwa twakuramo vitamin B5
Vitamin B5 iboneka mu biribwa bwinshi bigiye bitandukanye
- Umwijima w’inka (6.6 mg/100g)
- Igihwagari (6.4 mg/100g)
- Umwijima w’intama (4 mg/100g)
- Ifi (2.2mg/100g)
Ahandi wayikura ni mubihunnyo, impyiko, inkoko, inyama z’inka na magi
Sibyo gusa kuko no mu bimera naho twasangamo vitamin B5, urugero :ibinyabijumba , ibanyampeke, inyanya na mashu.
Ese iyo vitamin B5 ibaye nke haba iki?
Vitamin B5 ikunze kuboneka mu bihugu bikiri mw’inzira y’iterambere, nkuko twabibonye haruguru iboneka muribwa hafi yabyose kuburyo kuba yaba nke mu mubiri byaba bigoye.
Gusa kubantu barwaye Diabete na bantu banywa inzoga nyinshi bakunze kugira ikibazo cyuko bagira nkeya,
Mu bushakashatsi bwagaragajwe buvuga ko kubura vitamin B5 ihagije mu mubiri bijyana ni bimenyetso bikurikira ;kuba palarize, kubura ibitotsi, kugira ibibazo mw’igogora.
Vitamin B6
Vitamin B6 n’ intungamubiri y’ingenzi cyane mu gukora pyridoxal phosphate akaba ari coenzyme ikenerwa mu gukora ibikorwa birenga 100 mu mubiri.
Akamaro ka vitamine B6
Kimwe ni zindi vitamin twabonye haruguru vitamin B6 ikora nka coenzyme kuko ituma hari ibikorwa byihuta aho vitamin B6 isa nk’ibisembura.
Ikingenzi gituma itandakanye ni zindi nuko igira uruhare mw’ikorwa ry’amaraso ,sibyo gusa kuko ikenerwa no guhindura glycogen(uburyo umubiri ibikamo isukali} mwo isukali.
Vitamin B6 ifasha mwikorwa ry’insoro z’umweru , ikanafasha umubiri mu gukora neurotransmitters nyinshi.
Ibiribwa twakuramo vitamin B6
Vitamin B6 iboneka mu biribwa bitandukanye harimo ibi bikurikira:
- Ubunyobwa (1.7 mg/100g)
- Umwijima w’inka (1 mg/100g)
- Umwijima w’intama (1 mg/100g)
- Amafi yo mu bwoko bwa salmon (0.8mg/100g)
- Imbuto zi bihwagari (0.8mg/100g)
Ibindi biribwa dusangamo vitamin B6: amafi yo mu bwo bwa tuna, inyama z’ingurube, imineke, amashaza, ibijumba
Ikindi wamenya nuko vitamin B6 iboneka cyane mu biribwa biva kunyamaswa kurusha kubiva kubimera.
Ese iyo vitamin B6 ibaye nke haba iki?
Vitamin B6 idahagije mu mubiri ntibisanzwe ko bibaho gusa abantu banywa inzoga nyinshi bakunze guhura niki cyibazo
Abafite vitamin B6 idahagije baba bafite ibimenyetso bikurikira : kubura amaraso, kwangirika uruhu rukaba umutuku, gucanganyikirwa na gahinda gakabije.
Vitamin B7
Vitamin B7 ikunzwe gukoreshwa na bantu bashaka gukuza neza imisatsi, inzara n’uruhu nubwo nta bushakashatsi bubigaragaza bwagaragajwe, mbere iyi vitamin yitwaga vitamin H ijambo ry Ikidage haut risobanuro uruhu.
Akamaro ka vitamine B7
kimwe nizindi vitamin B zose zizizwiho kuba ziri coenzyme mu mubiri, ikindi zifite akamaro mu gukora neza k’uturemangingo. Ikindi ifite uruhare mu kubika isukali mu bryo bwa glycogen, igafasha mwi korwa ry’ibinure ni korwa ry’inyubaka mubiri.
Ibiribwa twakuramo vitamin B7
Ugereranije ni zindi vitamin B iyi vitamin B7 nta bushakashatsi buhari bwemeza ibiribwa bibonekamo vitamin B7 gusa ntitwabura kuvuga amagi mabisi niho hazwi kugeza ubu twayisanga.
Ese iyo vitamin B7 ibaye nke haba iki?
Kubura vitamin B7 bikunze kugaragara kubana bahabwa imfasha bere cyangwa abantu bafata imiti irinda cyangwa ikiza kugagara.
Mu gihe ufite vitamin B7 idahagije ugira ibi bimenyetso bikurikira :kumera nk’umuntu urwaye agahinda gakabije, guphuka umusatsi, kutabasha kugenzura imikaya .
Vitamin B9
Vitamin B9 bwambere yavumbuwe mu misemburo ariko nyuma yaje kugaragara ko iboneka mu mboga za epinari , ikindi nuko ifatwa nka vitamin y’abagore batwite .
Akamaro ka vitamine B9
Vitamin B9 ifatwa nka coenzyme yifashishwa nu turemangingo duto dukora mu gukura k’umuntu.
Sibi gusa kuko ni ngenzi mu gihe uturemangingo turimo twigabanyamo utundi nko mugihe cyo gukura ku mwana cyangwa mu gihe urusoro ruri gukura mu nda y’umubyeyi
Ikindi ikenerwa mu gukora insoro za maraso z’umweru n’umutuku kuburyo iyo vitamin B9 yabaye nkeya byatuma ubura amaraso
Ibiribwa twakuramo vitamin B9
Vitamin B9 iboneka cyane mu mboga rwatsi, ibinyamisogwe, imbuto z’ibihagwari
- Umwijima w’intama (400 mg /100g)
- Ubunyobwa (240 mg/100g)
- Epinari (190mg/100g)
- Amashaza (160 mg/100g)
Sibi gusa ushobora gusanga ibiryo bindi biva mu nganda biba byongewemo ino vitamine ya B9
Ese iyo vitamin B9 ibaye nke haba iki?
Akenshi vitamin B9 iyo ibuze cyagwa ibaye nkeya mu mubiri sibi kunze kubaho ahubwo bigendana no kuba ufite indi mirire mibi.
Kubura amaraso ni imwe mu bimenyetso byo kubura vitamin B9 aho bishobora kuba byatewe no kubura vitamine B12.
Kubura vitamine B9 biganisha kuba ubwonko buba muru tirigongo rutikora neza aho umwana avuka afite ikintu kimeze nkibyimba kinini haruguru yo kukibuno
Vitamine B12
Vitamin B12 niyo vitamine yonyine iboneka mu mafunguro ava kunyamaswa gusa, bivuze ko abantu batarya ibikomoka ku nyamaswa aribo bakunze guhura n’ibibazo byo kugaragaza vitamine 12 nkeya mu mubiri.
Akamaro ka vitamine B12
Kimwe ni zindi vitamine B, vitamine B12 ikora nka coenzyme aho igira uruhare mu bikorwa biba bibera mu mubiri nko guhindura ibinure mo isukali ni ibindi
Vitamine B12 ifasha mu gutuma ubwonko bukora neza kandi bukagumya kwaguka, ikindi kingenzi nuko ifasha mw’ikorwa ry’insoro zitukura
Vitamin B12 ifasha mw’ihindurwa ry’ibyubuka umubiri n’ibinure bihinduka mo isukali, ikindi nuko ifasha mu kwigabanya k’uturemangingo duto
Ibiribwa twakuramo vitamin B12
Ibikomoka ku nyamaswa niho uzabariza vitamin B12 aho dusangamo mu nyama, ibikomoka ku mata, amafi ndetse na magi y’inkoko
- Umwijima w’intama (80mg/100g)
- Impyiko z’intama(78 mg/100g)
- Ifi yitwa caviar (23mg/100g)
- Ifi yitwa mackerel (22 mg/100g)
Ese iyo vitamin B12 ibaye nke haba iki?
Vitamin B12 ibikwa mu nyama y’umwijima bivuze ko niyo wamara igihe udafata amafunguro arimo vitamin B12 watinda kugaragaza Imirire mibi ishingiye ku kubura vitamine B12.
Abari mu manegeka na bantu batajya bafata amafunguro ava kunyamaswa habe narimwe, bakaba birira gusa ibiva mu butaka gusa.
Abandi bari mu manegeka yo kuba bagaragaraho ibimenyetso byo kubura vitamine B12 na bageze muzabukuru , biba aribyiza ko bajya kwa muganga bakazajya bayibaha biciye muru shinge.
Kubura vitamine B12 bigendana no kugira amaraso make, kubura ubushake bwo kurya, kugira ibisebe k’ururimi no gutitira.
Vitamin C
Vitamin C ni vitamin iboneka mu ma vitamine yihuza na mazi ariko itari mu bwoko bwa vitamine B. ikaba ari vitamine igomba kuboneka mw’ifunguro ryawe rya buri bunsi mu rwego rwo kwirinda scurvy ikaba ari indwara igaragazwa no kuva mw’ishinya ndetse no gutinda gukira kw’ibisebe
Akamaro ka vitamine C
Vitamine C ifite imimaro itatu y’ingenzi mu gushyigikira no gukora neza k’umubiri wacu
- Igira uruhare mw’ikorwa ry’imikaya: nta vitamine C umubiri ntiwabasha gukora collagen akaba ari inyubaka mubiri ishinzwe gukuza no gusana imikaya, uruhu, amagupfa ni bindi
- Yongera ubudahangarwa bw’umubiri: abasirikare bo mubiri bagizwe cyane na vitamine C iyo habaye ho ubwandu cynagwa gukomereka umubare wabo uriyongera bitewe na vitamine C
- Antioxidant iturinda utuvungukira duto tuva kubiribwa kwivanga n’umwuka wa oxygen: vitamin C akaba ari ngenzi kuba yarinda ko haba iryo hura
Indi mimaro harimo kuba vitamin C itiza umurindi iyinjizwa ry’ubutare (fer) mu mubiri. Ikindi nuko vitamin C yafashwe hejuru ya mg 200 ku munsi ivura ibicurane cyangwa grippe.
Ibiribwa twakuramo vitamin C
Ibiribwa bwiganjemo vitamine C n’imbuto n’imboga
Ibikomoka ku nyamaswa bitetse nta vitamin C dusangamo ariko gake cyane gashobora kuboneka mu magi, amafi, inyama y’umwijima
- Amapera (225mg/100g)
- Urusenda rw’umutuku (125mg/100g)
- Amashu (124mg/100g)
- Imbuto zitwa kiwi (90mg/100g)
- Broccoli (80mg/100g)
Ahandi dusanga vitamin C ni mu ndimu n’ amacunga
Ese iyo vitamin C ibaye nke haba iki?
Abantu badakunze kurya imbuto n’imboga nibo bahura n’ikibazo cyo kubura vitamin C ndetse na bantu babaswe n’ibiyobyabwenge
Iyo ubuze vitamine C urwara indwara yitwa scurvy irangwa no kwangirika kw’imikaya imwe nimwe
Ibimenyetso biyiranga harimo kugira umunaniro n’imbaraga nkeya, kwangirika kw’ishinya, uruhu rurangirika, amenyo aroroha akajegera, amatembabuzi mu maso aragabanyuka, igisebe gikira bitinze.
Ese iyo vitamin C ibaye nyinshi haba iki?
Abantu benshi bakunze kwihanganira ingaruka zaterwa no kuba vitamine c yabanye nyinshi mu mubiri, gusa iyo warengeje amagarama 3 ku munsi byagutera kurwara impiswi, iseseme no kugira ibinya kugice cyo kunda
