Ikindi wamenya ni uko vitamine zose umubiri ukenera ari 13: A, C, D, E, K, B1, B2, B3, B5, B6, B8, B9 na B12.

Vitamine ni zimwe mu ntungamubiri umubiri ukenera, zitifitemo ibitera imbaraga na bike, kandi zidakorwa n’umubiri w’umuntu, ahubwo ziboneka mu byo umuntu arya, usibye gusa vitamine D, B2, B3 na Vitamine K. Icyakora Vitamine B1 igira uruhare rukomeye mu guhindura isukari mo ibitera imbaraga.

Nubwo vitamine ziboneka mu biribwa bitandukanye ku kigero gito cyane, ariko zibasha kugera ku mumaro wazo.

Vitamine umubiri ukenera zigendana n’ibyiciro abantu barimo haba imyaka, igitsina, imyitozo ngororamubiri umuntu akora, imiterere y’ubuzima (umurwayi w’indwara runaka, umubyeyi utwite, …) n’ibindi.

Kigali Today yabateguriye inkuru ndende kuri izo vitamine uko ari 13, mu gice cya mbere tukaba tugiye kwibanda kuri vitamine B1, aho tugiye kureba akamaro kayo, amafunguro ibonekamo n’ingaruka ziba ku muntu mu gihe umubiri we ukennye kuri yo.

Akamaro ka Vitamine B1

Vitamine B1 (Izwi nanone nka thiamine) ifite akamaro ko gufasha ubwoko bw’isukari izwi nka glucide guhindurwamo imbaraga umubiri ukeneye by’umwihariko iz’ubwonko bukenera, bityo igafasha mu mikorere myiza yabwo.

Ifasha kandi mu mikorere myiza y’imikaya harimo n’iy’umutima

Ifasha mu kugabanya alcool mu marasaro, ari nayo mpamvu uwabaswe n’inzoga bamuha inyonganiramirire ya Vitamine B1 mu rugendo rwo kuzimukuraho.

Aho iboneka

Vitamine B1 ishobora kuboneka mu bikomoka ku bimera ndetse no mu bikomoka ku nyamanswa.

Muri rusange, Vitamine B1 iboneka mu binyampeke (amasaka, uburo, ingano, n’ibindi) no biryo bikozwe muri byo nk’umutsima, umugati n’igikoma.

Iboneka mu muceri, mu mboga ndetse no mu binyamavuta (nk’ubunyobwa, ibihwagari), mu tubuto duto nka sezame na makadamiya, mu nyama y’ingurube, mu mafi no mu muhondo w’igi.

Ingaruka zo kuyibura

Kubura vitamin B1 mu mubiri birangwa no kugira intege nke cyangwa se guhorana umunaniro, gutakaza ubushake bwo kurya ndetse n’ibiro.

Abantu bakunze kugira ikibazo cyo kubura iyi Vitamine B1 mu mubiri ni abantu babaswe n’inzoga, abakora sport nyinshi n’abarwayi ba diyabete.
Iyo yabaye nke bikabije, bitera ibibazo mu mikorere y’imyakura ndetse n’iy’umutima.

Kuba yaba nyinshi mu mubiri byo ntibikunze kubaho kuko umubiri ukoresha iyo ukeneye, isigaye ukayisohora binyuze mu nkari. Uyu ukaba ari umwihariko kuri vitamine zose zo mu bwoko bwa B.

Vitamine B2 na B3

Vitamine B2:

Vitamine B2 (izwi nanone nka riboflavin), yifashishwa n’umubiri mu ikorwa ry’imbaraga nkuko biri kuri Vitamine B1, ndetse no mu ikoreshwa ry’intungamubiri zitandukanye nka protéines, amasukari yo mu bwoko bwa glucides, n’ibinyamavuta (lipides).

Ikindi ifasha mu kugira ubuzima bwiza bw’amaso, no ikorwa rya kératine, intungamubiri y’ingenzi mu kugira ubuzima bwiza bw’uruhu, ubw’umusatsi n’inzara.

Vitamine B2 yangizwa vuba n’imirasire y’izuba, ari nayo mpamvu amafunguro ibonekamo ari ngombwa kuyabika kure yayo.

Ni mu yahe mafunguro ibonekamo?

Muri rusange Vitamine B2 iboneka cyane mu bikomoka ku nyamanswa nko mu mata, amagi, amafi, n’inyama.

Mu bimera, imboga z’ibara ry’icyatsi zikungahaye cyane kuri vitamin B2.

Ahandi iboneka ni mu binyampeke ndetse no mu musemburo ukoreshwa mu kwenga inzoga.

Bigenda bite iyo ibaye nke mu mubiri ?

Ntibikunze kubaho ko iba nke, ariko hari ibintu bituma umuntu yagira ibyago byinshi byo kuba yabura vitamin B2: Kuba umuntu ari kuri rejime imubuza kurya ibikomoka ku nyamanswa, abafata iiti yo kuboneza urubyaro yo mu bwoko bw’ibinini, abanywa inzoga nyinshi, abakora sport nyinshi mu buryo buhoraho, ababyeyi bonsa.

Vitamine B3

Akamaro kayo

Kimwe na Vitamine B1 na B2, iyi Vitamine B3 (izwi nka niacin) yifashishwa n’umubiri mu ikorwa ry’imbaraga, ndetse no mu ikoreshwa ry’intungamubiri zitandukanye nka protéines, amasukari yo mu bwoko bwa glucides, n’ibinyamavuta (lipides).

Vitamine B3, igira uruhare mu gutunganya uturemangingo fatizo twa ADN ndetse no mu gusana utwangiritse.

Vitamine B3 kandi igira uruhare rukoeye mu mikorere myiza y’urwungano rw’imyakura.

Vitamine B3 ifasha mu mikorere myiza y’umwijima, ukabasha gusohora ibyo umubiri ufata nk’uburozi.

Aho iboneka

Dore ibiribwa bya mbere mu kugira Vitamine B3 nyinshi:

Muri make Vitaine B3 iboneka mu mafi, inyama, ibinyampeke bitatunganyirijwe mu nganda (céréales complètes), mu binyamisogwe, umuceri (riz complet).

Iyo yabaye nke bigenda bite?

Kugabanuka kwa Vitamine B3 mu mubiri birangwa no kumva ibinya mu ntoki no mu birenge, gutakaza ubushake bwo kurya, kunanirwa nta mpamvu, kuribwa umutwe, kugira isereri, no kumva udashaka urumuri.

Abantu bakunze kwibasirwa no kubura iyi vitamine B3 mu mubiri ni ababaswe n’inzoga n’abahora ku miti.

Tumenye vitamine B5 na B6

Akamaro:

Vitamine B5 (Acide pantothénique) ifasha umubiri guhindura ibiryo mo intungamubiri zirimo isukari, amavuta na za poroteyine, ikabibika ndetse ikanafasha mu kugena uko umubiri ubikoresha.

Ifasha mu mikorere myiza y’ubwonko.

Vitamine B5 yifashishwa mu kuvugurura uturemangingo tw’uruhu, bityo igatuma gukira igisebe byihuta no gukura k’imisatsi.

Igira umumaro cyane ku banyeshuri kuko ifasha mu kwiga no gufata mu mutwe.

Iboneka hehe?

Vitamine B5 iboneka mu mafunguro menshi kandi ku kigero kinini.

Ibikomoka ku nyamanswa ni byo bikungahaye cyane kuri vitamine B5:

• Inyama
• Amafi
• Amagi
• Amata

Mu bikomoka ku bimera, iboneka mu mboga, ibinyamisogwe, ibihumyo (ibyobo) no mu bigori.

Bigenda bite iyo ibaye nkeya mu mubiri?

Nk’uko twabibonye, kubera ko iboneka mu mafunguro menshi, ntabwo bikunze kubaho ko iba nkeya mu mubiri w’umuntu.

Icyakora hari impamvu zishobora kuba intandaro yo kugabanuka kwayo mu mubiri zirimo:

• Ku bantu bakunda kurya ibiryo byatunganyirijwe mu nganda bibikwa mu bikombe (plats préparés, conserves).

• Kubatwa n’inzoga.

• Kuba umuntu hari imiti afata mu buryo buhoraho (nka za corticoïdes)

• Indwara zimwe na zimwe nka diabète na cancers.

Iyo vitamine B5 yabaye nkeya mu mubiri birangwa no gufatwa n’imbwa (crampes), kugira ibinya mu birenge no guhorana umunaniro.

Vitamine B6

Vitamine B6 na yo ifasha umubiri mu ikorwa rya za poroteyine no mu mikoreshereze yazo.

Vitamine B6 igira uruhare mu ikorwa ry’imisemburo itandukanye ifite akamaro gakomeye ku marangamutima ya muntu, imikorere myiza y’ubwonko n’uburyo bwo kwibuka, ndetse ikanafasha mu itunganywa ry’umunyungugu wa manyeziyumu.

Ifasha mu ikorwa ry’insoro zitukura no kubaka ubudahangarwa bw’umubiri.

Inyunganiramirire zirimo Vitamine B6, zifasha cyane umugore utwite, zikamurinda indwara ikunze guhitana ababyeyi benshi ku isi izwi nka pre-eclampsie, isesemi no kuruka, ndetse no mikurire myiza y’urwungano rw’imyakura ku mwana uri mu nda.

Iboneka he?

Vitamine B6 na yo iboneka mu biribwa byinshi:

• Amafi
• Inyama
• Imboga nka puwaro, borokoli, karoti, epinari
• Ibinyamisogwe
• Imineke
• Ibirayi
• Imbuto z’ibihwagari na sesame
• Mu mutobe w’ibinyomoro

Iyo yabaye nkeya bigenda bite?

Nubwo bidakunze kubaho ko na yo yaba nkeya mu mubiri, ariko hari abagira ibyago byinshi byo kuba bakwibasirwa n’iki kibazo nk’abarwayi ba diyabete, abakoresha ibinini mu kuboneza urubyaro, ababaswe n’itabi n’inzoga ndetse n’abakora sport nyinshi.

Vitamine B6 iyo yagabanutse mu mubiri bigaragazwa no kubyimbirwa ku munwa n’ururimi, kugira uburakari n’umujinya nta mpamvu bishobora kuganisha ku ndwara y’agahinda gakabije, gutakaza imikorere myiza y’ubwonko ndetse n’indwara zifata uruhu.

Sobanukirwa Vitamine B8, B9 na B12

Vitamine B8:

Akamaro

Vitamine B8 (Biotine), ihuje umumaro na za vitamin zindi twabonye mbere zo mu bwoko bwa B, ndetse n’aho ziboneka ni hamwe.

Na yo ntikunze kuba nke mu mubiri kuko iboneka mu biribwa bitari bike, icyakora iyo yabaye nke kubera impamvu zirimo nko kuba umuntu arwaye indwara yo mu mutwe ibuza umuntu ubushake bwo kurya izwi nka annorexie, konsa, ububata ku itabi n’ibindi, bimugiraho ingaruka zirimo:

• Umunaniro
• Kugira iseseme
• Kubura ibitotsi
• Kwibasirwa n’indwara y’agahinda gasaze (depression), ndetse akaba yanagira ikibazo cyo kubona no kumva ibidahari (hallucination)
• Kuribwa imikaya
• Kwibasirwa n’indwara z’uruhu, no gutakaza ubushake bwo kurya

Vitamine B9:

Akamaro

Vitamine B9, izwi nka (Folates), ifite umwihariko wo kuba igira umumaro mu kuvugurura uturemangingo fatizo.

Ifite kandi uruhare mu gukumira indwara z’umutima. Inakenerwa cyane n’umubyeyi utwite kuko igira uruhare mu mikurire myiza y’umwana uri munda.

Kimwe n’izindi vitamine zo mu bwoko bwa B iboneka mu bikomoka ku nyamanswa, mu binyampeke no mu mbogarwatsi.

Kubera ko yangizwa n’ubushyuhe, ni byiza ko imboga ziribwa zitararaba, aho bishoboka zikaribwa zidatetse (salade), izitekwa nazo ntizishye cyane cyangwa se zigatekeshwa umwuka.

Abakenera Vitamine B9 kurusha abandi:

• Abana
• Ingimbi n’abangavu
• Ababyeyi batwite n’abonsa
• Abafata imiti iboneza urubyaro cyane cyane abakoresha ibinini n’agapira ko mu mura (stérilet)
• Abari kuri rejime (regime) yo kunanuka.

Iyo yabaye nkeya mu mubiri birangwa no kubura amaraso, indwara z’ishinya n’iz’amara.

Vitamine B12

Akamaro:

Vitamine B12 (Cobalamine) igira uruhare mu gutondeka neza uturemangingo fatizo twa ADN ndetse no mu mikorere yatwo.

Ifasha mu kugeza umwuka mwiza (Oxygene) mu maraso no mu mikorere myiza y’ubwonko.
Ifasha mu mikurire myiza y’umwana uri mu nda, ikanagira uruhare mu kurinda indwara z’umutima.

Vitamine B12 iboneka ku rugero runini mu bikomoka ku nyamaswa, ndetse no mu mboga nke cyane ku gipimo gito, by’umwihariko mu ishu.

Abantu bakunze kwibasirwa no kubura vitamine B12 mu mubiri ni abatarya inyama n’ibindi bikomoka ku matungo nk’amata, fromage, amagi, n’ibindi.

Kimwe na Vitamine B9, kubura vitamine B12 bizana ingaruka zirebana n’imikorere mibi y’ubwonko ndetse n’indwara y’agahinda gakabije (depression).

Umwanzuro:

Izi vitamine zo mu bwoko bwa B, zifite ibyo zihuriyeho ariko buri yose ikanagira umwihariko wayo, bityo nta n’imwe ikwiye kubura mu mubiri w’umuntu kuko zose zikorera mu bumwe cyangwa se zikuzuzanya.