Imikhiqizo yokudla kwethu ayitholakali ngokwanele ngezinto eziwusizo, ngakho-ke kunesidingo sokwanela okungaphezulu kwama-vitamin-mineral complexes. Kodwa-ke, akuwona wonke amavithamini wokwenziwa okuthandwa ngumzimba. Ngaphezu kwalokho, uma uthatha amavithamini, kufanelekile ukucabangela ukuthi ukusebenza kahle kwe-vitamin absorption kuncike ekuhlanganiseni ngamunye okwathathwa ngawo.
Amavithamini anesifo sokugaya kahle amamavithamini eqembu B. Ngenxa yalesi sizathu, kunconywa ukuba ujobe lezi zinto emzimbeni ngendlela yamajojo.
Ukuhambisana phakathi kwabo ngamavithamini weqembu B
Ekhuluma ngokuhambisana namavithamini e-B, kubalulekile ukuphawula ukuthi lezi zinto zihlanganisa kabi hhayi kuphela ngamanye amavithamini namaminerali, kodwa futhi nomunye nomunye. I-Vitamin B6 ayikwazi ukuhlanganiswa ne-vitamin B1, njengoba iphazamisa ukufana komunye nomunye. Kodwa i-vitamin B2 vithamini B6 ihlangene ngokuphelele, kanye ne-magnesium, i- calcium , i-zinc. Ngaphezu kwalokho, kungenzeka ukuhlanganisa amavithamini enhlanganisela enjalo: B2, B6, B9, kanye no-B2, B5, B9.
I-Vitamin B6 nayo ihambisana kahle ne-B12. Kodwa-ke, naphezu kwalokhu, odokotela batusa ukungenisa noma ukujova lawavithamini ngokwehlukana. Uma ufuna ukuhlaziya amavithamini ahlukile e-B, kungcono kakhulu ukuwashintsha njalo ngosuku.
Ukuhambisana namavithamini B namanye amavithamini
Ukuhambisana kwamavithamini weqembu b namanye amavithamini unamanani amaningi:
- amavithamini weqembu B, futhi ikakhulukazi i-B12 akufanele ihlanganiswe ne-vitamin C (ascorbic acid), ngoba ayivumeli i-B12 ukuthi ikwazi ukuhlanganisa;
- Amavithamini B2, B6 neB9 angahlanganiswa ne-vitamin K;
- I-B6 ne-B12 ihlangene ne-vitamin D;
- phakathi kokudla kwe-vitamin B12 ne-vitamin A kufanele kube okungenani amahora angu-12;
- I-B2 ingahlanganiswa ne-vitamin A.
Ithebula lokuhambelana kwamavithamini weqembu B
Inhlanganisela enhle yezinto
| B2 - B6 | I-B2 isiza i-B6 ibe yindlela esebenzayo futhi uthole okuningi ngangokunokwenzeka |
| I-B2 - i-zinc | I-B2 isiza ukufana kangcono ne-zinc |
| I-B6 - i-calcium, i-zinc | B6 kusiza ukuhlala emzimbeni we-zinc ne-calcium |
| I-B6 - i-magnesium | Ngokusizana komunye nomunye ugaye |
| B9-C | I-Vitamin C iphuza i-B9 kuzicubu zomzimba |
| I-B12 - i-calcium | I-B12 igaywe nge-calcium |
Inhlanganisela engalungile yezinto:
| B1-B2, B3 | I-B1 ibhujiswa ngokushesha ngaphansi kwethonya le-B2 ne-B3 |
| B1-B6 | I-B6 ivimbela i-B1 ukuba ingatholakali izicubu zomzimba |
| I-В6 - i-12 | I-B6 ibhujiswe ngaphansi kwethonya le-B12 |
| B9 - zinc | Hlangana nomunye nomunye |
| B12-C, insimbi, ithusi | I-B12 iholela ekwenzeni i-neutralization yalezi zinto kanye nokungabi nalutho kwazo zonke izinto eziphilayo |