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Baahida caafimaad ee marwlba looga baahan yahay vitamin-b complex waa mid sii kordhaysa.
Waynu koraynaa,waynu tarmaynaa sidoo kale waxa jidhkeena ka dhacaya isbedelo caafimaad oo hor leh.
Vitamin b complex waa mid ka mid ah vitamins ka ugu muhiimsan jidhkeena si uu iskaga difaaco xanuunada iyo dheeritirka caafimaad ahaan ee jidhkeena.
Vitamin b complex waxa ay ku milantaa biyaha .
vitamin b complex waxa ay u qaybsantaa vit b1(thiamine),vit b2(riboflavin) , vit b3(niacin) ,vit b5(pantothenic acid), vit b6(pyridoxine), vit b7(biotin), vit b9(folate) iyo vit b12(cobalamin).
VITAMIN B-COMPLEX MUHIIM AYEY INOO TAHAY WAXA AYNU KA HELNAA:-
- Caabuqa hoos ayey udhigtaa.
- Koritaanka unugyada cas-cas ee dhiigga oo kordha.
- Awoodda qof ahaaneed oo saraysa.
- Aragtida indhaha oo qayb muhiim ah ka qaadato.
- Koritaanka timaha iyo awoodda tinta oo noqota mid xoogaysata.
- Habdhiska dheefshiidka sidoo kale qayb muhiim ah ayey qaadataa.
- Habdhiska dareen wadka ama neerfaha muhiim ayey u tahay.
- Faldajiyeyaasha iyo samaysanka kolestorolka samaysankooda way ka qaybqaadataa.
- Muruq-yada awoodooda waxa ay siisaa awood uu wax ku qaban karo.
Hooyada uurka leh muhiim ayey utahay sababtoo ah waxa ay ka yaraysaa qatarta dhiikarka uurka ,mantagga iyo yalaalugada.
CALAAMADAHA LAGU GARTO MARKA AY KAA YARTAHAY VITAMIN B COMPLEX :
- Awood darro.
- Madax-xanuun.
- Hadrid.
- Isku-buuq.
- Qaraaca wadnaha oo saaida.
- Faraha iyo baabocooyinka oo kabuubyooda.
- Dawakhaad.
- Awoodda timaha oo yaraada(timaha oo daata).
XADIGA AAD KA QAADAN KARTID VITAMIN B COMPLEX.
Dumar .
- B1: 1.1 milligrams (mg).
- B2: 1.1 mg.
- B3: 14 mg.
- B5: 5 mg.
- B6: 1.3 mg.
- Biotin: 30 micrograms (mcg).
- Folic acid: 400 mcg.
- B12: 2.4 mcg.
Ragga.
- B1: 1.2 mg
- B2: 1.3 mg
- B3: 16 mg NE
- B5: 5 mg
- B6: 1.3 mg
- Biotin: 30 mcg
- Folic acid: 400 mcg DFE
- B12: 2.4 mcg
Hababka vitamin b complex lagu helo waxa ka mid ah :
- kiniini.
- sharoobo.
- irbad.
- Cuntooyinka.
Cuntooyinka laga helo vitamin b complex waxa ka mid ah:
- Caanaha.
- Beedka.
- Beerka .
- Kelyaha.
- Hilibka cas iyo hilibka cad.
- Khudaarta kale duwan.
- Cuntooyinka galka leh .
- Midhaha.
HADII AAD U BAAHANTAHAY IN AAD ISTICMAASHID DAAWOOYINKA VITAMIN B-COMPLEX WAXA MUHIIM AH :
In aad la tashatid dhakhtar ama daawo-yaqaan.
Hasiin caruurta illaa ad la tashatid dhakhtarkaaga.
Mahadsanid.
