B1 (tiam\u012bns)<\/strong><\/h3>\n\n\n\nTiam\u012bns <\/a>ir svar\u012bga ener\u0123ijas ra\u017eo\u0161anai un tauku, og\u013chidr\u0101tu un olbaltumvielu metabolismam organism\u0101. Turkl\u0101t tiam\u012bnam ir svar\u012bga loma nervu sist\u0113mas darb\u012bb\u0101, un tas ir b\u016btisks sirds un musku\u013cu darb\u012bbai. Ieteicam\u0101 deva pieaugu\u0161ajiem ir 1,2-1,5 mg dien\u0101.<\/p>\n\n\n\nB2 (riboflav\u012bns)<\/strong><\/h3>\n\n\n\nRiboflav\u012bns <\/a>ir b\u016btiska vesel\u012bgai \u0101dai, matiem, ac\u012bm un akn\u0101m, k\u0101 ar\u012b pal\u012bdz organismam ra\u017eot sarkan\u0101s asins \u0161\u016bnas. Tas ir iesaist\u012bts ar\u012b ener\u0123ijas ra\u017eo\u0161an\u0101, og\u013chidr\u0101tu un olbaltumvielu metabolism\u0101. Pieaugu\u0161ajiem ieteicams pat\u0113r\u0113t 1,1-1,3 mg riboflav\u012bna dien\u0101.<\/p>\n\n\n\nB3 (niac\u012bns)<\/strong><\/h3>\n\n\n\nNiac\u012bns <\/a>pal\u012bdz uztur\u0113t vesel\u012bgu \u0101du, nervu sist\u0113mu un gremo\u0161anas sist\u0113mu, k\u0101 ar\u012b ir iesaist\u012bts ener\u0123ijas ra\u017eo\u0161an\u0101. Tas ar\u012b pal\u012bdz samazin\u0101t slikt\u0101 holester\u012bna l\u012bmeni asin\u012bs. Pieaugu\u0161ajiem ieteicams pat\u0113r\u0113t 14-16 mg niac\u012bna dien\u0101.<\/p>\n\n\n\nB5 (pantot\u0113nsk\u0101be)<\/strong><\/h3>\n\n\n\nPantot\u0113nsk\u0101be<\/a> ir svar\u012bga ener\u0123ijas ra\u017eo\u0161anai, tauku, og\u013chidr\u0101tu un olbaltumvielu metabolismam un hormonu ra\u017eo\u0161anai. Tas ar\u012b pal\u012bdz organismam ra\u017eot hemoglob\u012bnu. Ieteicam\u0101 deva pieaugu\u0161ajiem ir 5 mg dien\u0101.<\/p>\n\n\n\nB6 (piridoks\u012bns)<\/strong><\/h3>\n\n\n\nPiridoks\u012bns <\/a>regul\u0113 olbaltumvielu metabolismu, pal\u012bdz ra\u017eot sarkan\u0101s asins \u0161\u016bnas, atbalsta norm\u0101lu smadze\u0146u darb\u012bbu un nervu sist\u0113mas darb\u012bbu. Turkl\u0101t tas ir iesaist\u012bts hormonu, \u012bpa\u0161i seroton\u012bna, ra\u017eo\u0161an\u0101, kas nepiecie\u0161ams garast\u0101vok\u013ca uzlabo\u0161anai. Pieaugu\u0161ajiem ieteicams lietot 1,3-1,7 mg piridoks\u012bna dien\u0101.<\/p>\n\n\n\nB7 (biot\u012bns)<\/strong><\/h3>\n\n\n\nBiot\u012bns <\/a>ir svar\u012bga matu, \u0101das un nagu vesel\u012bbai, k\u0101 ar\u012b ir iesaist\u012bta ener\u0123ijas ra\u017eo\u0161an\u0101. Tas ar\u012b pal\u012bdz organismam ra\u017eot hormonus un tauksk\u0101bes. Pieaugu\u0161ajiem ieteicams uz\u0146emt 30 mikrogramus biot\u012bna dien\u0101.<\/p>\n\n\n\nB9 (folsk\u0101be)<\/strong><\/h3>\n\n\n\nFol\u0101ts <\/a>ir svar\u012bga sarkano asins \u0161\u016bnu ra\u017eo\u0161anai, nervu sist\u0113mas darb\u012bbai un jaunu \u0161\u016bnu veido\u0161anai. Tas ir svar\u012bgi ar\u012b jaundzimu\u0161o att\u012bst\u012bbai un smadze\u0146u darb\u012bbai. Ieteicam\u0101 fol\u0101tu deva pieaugu\u0161ajiem ir 400 mikrogrami dien\u0101 un 600 mikrogrami gr\u016btniec\u0113m.<\/p>\n\n\n\nB12 (kobalam\u012bns)<\/strong><\/h3>\n\n\n\nKobalam\u012bns <\/a>ir svar\u012bga sarkano asins \u0161\u016bnu ra\u017eo\u0161anai, nervu sist\u0113mas darb\u012bbai un smadze\u0146u darb\u012bbai. Tas ar\u012b pal\u012bdz organismam ra\u017eot ener\u0123iju. Pieaugu\u0161ajiem ieteicams uz\u0146emt 2,4 mikrogramus kobalam\u012bna dien\u0101.<\/p>\n\n\n\n![\"B](\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/04\/B-grupes-vitaminai-padeda-mastymui-900x507.jpg\")
<\/figure>\n\n\n\nB vitam\u012bnu priek\u0161roc\u012bbas l\u012bdzsvarotai dz\u012bvei<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir \u013coti svar\u012bgi m\u016bsu \u0137ermenim, jo tie ir iesaist\u012bti daudzos dz\u012bv\u012bbai svar\u012bgos procesos. To galven\u0101 funkcija ir ra\u017eot ener\u0123iju no bar\u012bbas viel\u0101m, bet tie ar\u012b atbalsta vesel\u012bgu \u0101du, matus, nagus, nervu sist\u0113mu, sirds darb\u012bbu, smadze\u0146u darb\u012bbu, hormonu ra\u017eo\u0161anu un sarkano asins \u0161\u016bnu veido\u0161anos.<\/p>\n\n\n\n
B vitam\u012bni pal\u012bdz nov\u0113rst nogurumu, depresiju, galvass\u0101pes, loc\u012btavu s\u0101pes, \u0101das, acu un gremo\u0161anas probl\u0113mas, k\u0101 ar\u012b zemu ener\u0123ijas l\u012bmeni. Tiem piem\u012bt ar\u012b antioksidanta \u012bpa\u0161\u012bbas, kas pal\u012bdz aizsarg\u0101t organismu no br\u012bvajiem radik\u0101\u013ciem un t\u0101d\u0113j\u0101di nov\u0113r\u0161 v\u0113zi un citas hroniskas slim\u012bbas.<\/p>\n\n\n\n
B vitam\u012bni ir \u012bpa\u0161i noder\u012bgi tiem, kas to bie\u017ei lieto stress <\/a>un p\u0101rm\u0113r\u012bga fizisk\u0101 slodze, jo tie pal\u012bdz atbalst\u012bt nervu sist\u0113mu un regul\u0113 hormonus. Tie ar\u012b pal\u012bdz uztur\u0113t vesel\u012bgu svaru, piedaloties tauku metabolism\u0101.<\/p>\n\n\n\n![\"B](\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/04\/B-grupes-vitaminai-maiste-900x507.jpg\")
<\/figure>\n\n\n\nB grupas vitam\u012bnu avoti p\u0101rtik\u0101<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir atrodami da\u017e\u0101dos p\u0101rtikas produktos, tostarp ga\u013c\u0101, ziv\u012bs, piena produktos, ol\u0101s un graudos. \u0160eit ir da\u017ei p\u0101rtikas produkti, kas satur visvair\u0101k B vitam\u012bnu:<\/p>\n\n\n\n
\n- B1: graudi, ga\u013ca, zivis, pupi\u0146as, rieksti<\/li>\n\n\n\n
- B2: piena produkti, ga\u013ca, zivis, graudi, d\u0101rze\u0146i<\/li>\n\n\n\n
- B3: ga\u013ca, zivis, graudi, rieksti, olas<\/li>\n\n\n\n
- B5: ga\u013ca, zivis, piena produkti, graudi, rieksti<\/li>\n\n\n\n
- B6: ga\u013ca, zivis, graudi, d\u0101rze\u0146i, aug\u013ci<\/li>\n\n\n\n
- B7: olas, rieksti, za\u013cumi, zivis, graudi<\/li>\n\n\n\n
- B9: za\u013cumi, aug\u013ci, graudi, olas, piena produkti<\/li>\n\n\n\n
- B12: ga\u013ca, zivis, piena produkti, olas<\/li>\n<\/ul>\n\n\n\n
B vitam\u012bnus ieteicams uz\u0146emt ar p\u0101rtiku, nevis ar sint\u0113tisk\u0101m piedev\u0101m. Tom\u0113r, t\u0101pat k\u0101 jebkuram \u0113dienam, ir svar\u012bgi izv\u0113l\u0113ties vesel\u012bgus un daudzveid\u012bgus avotus.<\/p>\n\n\n\n![\"B](\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/04\/B-grupes-vitaminu-trukumas-900x507.jpg\")
<\/figure>\n\n\n\nB vitam\u012bna defic\u012bta simptomi<\/strong><\/h2>\n\n\n\nB vitam\u012bnu tr\u016bkums var izrais\u012bt da\u017e\u0101das vesel\u012bbas probl\u0113mas. Da\u017eu B vitam\u012bnu tr\u016bkums var izrais\u012bt specifiskus simptomus, bet citi var izrais\u012bt visp\u0101r\u0113jus simptomus. Viens no bie\u017e\u0101kajiem B vitam\u012bna defic\u012bta simptomiem ir nogurums un v\u0101jums.<\/p>\n\n\n\n
Citi B vitam\u012bna defic\u012bta simptomi var b\u016bt:<\/p>\n\n\n\n
\n- B1: samazin\u0101ta \u0113stgriba, nogurums, musku\u013cu v\u0101jums, trauc\u0113ta gremo\u0161anas sist\u0113ma, trauc\u0113ta sirds darb\u012bba<\/li>\n<\/ul>\n\n\n\n
\n- B2: \u0101das un l\u016bpu sausums un lob\u012b\u0161an\u0101s, s\u0101pes un acu aps\u0101rtums, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
\n- B3: izsitumi uz \u0101das, trauc\u0113ta gremo\u0161anas sist\u0113ma<\/a>, galvass\u0101pes un migr\u0113nas, nogurums<\/li>\n<\/ul>\n\n\n\n
\n- B5: nogurums, depresija, trauc\u0113ta gremo\u0161anas sist\u0113ma, galvass\u0101pes<\/a><\/li>\n<\/ul>\n\n\n\n
\n- B6: trauc\u0113ta gremo\u0161anas sist\u0113ma, nogurums, depresija, galvass\u0101pes, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
B2 (riboflav\u012bns)<\/strong><\/h3>\n\n\n\nRiboflav\u012bns <\/a>ir b\u016btiska vesel\u012bgai \u0101dai, matiem, ac\u012bm un akn\u0101m, k\u0101 ar\u012b pal\u012bdz organismam ra\u017eot sarkan\u0101s asins \u0161\u016bnas. Tas ir iesaist\u012bts ar\u012b ener\u0123ijas ra\u017eo\u0161an\u0101, og\u013chidr\u0101tu un olbaltumvielu metabolism\u0101. Pieaugu\u0161ajiem ieteicams pat\u0113r\u0113t 1,1-1,3 mg riboflav\u012bna dien\u0101.<\/p>\n\n\n\nB3 (niac\u012bns)<\/strong><\/h3>\n\n\n\nNiac\u012bns <\/a>pal\u012bdz uztur\u0113t vesel\u012bgu \u0101du, nervu sist\u0113mu un gremo\u0161anas sist\u0113mu, k\u0101 ar\u012b ir iesaist\u012bts ener\u0123ijas ra\u017eo\u0161an\u0101. Tas ar\u012b pal\u012bdz samazin\u0101t slikt\u0101 holester\u012bna l\u012bmeni asin\u012bs. Pieaugu\u0161ajiem ieteicams pat\u0113r\u0113t 14-16 mg niac\u012bna dien\u0101.<\/p>\n\n\n\nB5 (pantot\u0113nsk\u0101be)<\/strong><\/h3>\n\n\n\nPantot\u0113nsk\u0101be<\/a> ir svar\u012bga ener\u0123ijas ra\u017eo\u0161anai, tauku, og\u013chidr\u0101tu un olbaltumvielu metabolismam un hormonu ra\u017eo\u0161anai. Tas ar\u012b pal\u012bdz organismam ra\u017eot hemoglob\u012bnu. Ieteicam\u0101 deva pieaugu\u0161ajiem ir 5 mg dien\u0101.<\/p>\n\n\n\nB6 (piridoks\u012bns)<\/strong><\/h3>\n\n\n\nPiridoks\u012bns <\/a>regul\u0113 olbaltumvielu metabolismu, pal\u012bdz ra\u017eot sarkan\u0101s asins \u0161\u016bnas, atbalsta norm\u0101lu smadze\u0146u darb\u012bbu un nervu sist\u0113mas darb\u012bbu. Turkl\u0101t tas ir iesaist\u012bts hormonu, \u012bpa\u0161i seroton\u012bna, ra\u017eo\u0161an\u0101, kas nepiecie\u0161ams garast\u0101vok\u013ca uzlabo\u0161anai. Pieaugu\u0161ajiem ieteicams lietot 1,3-1,7 mg piridoks\u012bna dien\u0101.<\/p>\n\n\n\nB7 (biot\u012bns)<\/strong><\/h3>\n\n\n\nBiot\u012bns <\/a>ir svar\u012bga matu, \u0101das un nagu vesel\u012bbai, k\u0101 ar\u012b ir iesaist\u012bta ener\u0123ijas ra\u017eo\u0161an\u0101. Tas ar\u012b pal\u012bdz organismam ra\u017eot hormonus un tauksk\u0101bes. Pieaugu\u0161ajiem ieteicams uz\u0146emt 30 mikrogramus biot\u012bna dien\u0101.<\/p>\n\n\n\nB9 (folsk\u0101be)<\/strong><\/h3>\n\n\n\nFol\u0101ts <\/a>ir svar\u012bga sarkano asins \u0161\u016bnu ra\u017eo\u0161anai, nervu sist\u0113mas darb\u012bbai un jaunu \u0161\u016bnu veido\u0161anai. Tas ir svar\u012bgi ar\u012b jaundzimu\u0161o att\u012bst\u012bbai un smadze\u0146u darb\u012bbai. Ieteicam\u0101 fol\u0101tu deva pieaugu\u0161ajiem ir 400 mikrogrami dien\u0101 un 600 mikrogrami gr\u016btniec\u0113m.<\/p>\n\n\n\nB12 (kobalam\u012bns)<\/strong><\/h3>\n\n\n\nKobalam\u012bns <\/a>ir svar\u012bga sarkano asins \u0161\u016bnu ra\u017eo\u0161anai, nervu sist\u0113mas darb\u012bbai un smadze\u0146u darb\u012bbai. Tas ar\u012b pal\u012bdz organismam ra\u017eot ener\u0123iju. Pieaugu\u0161ajiem ieteicams uz\u0146emt 2,4 mikrogramus kobalam\u012bna dien\u0101.<\/p>\n\n\n\n<\/figure>\n\n\n\nB vitam\u012bnu priek\u0161roc\u012bbas l\u012bdzsvarotai dz\u012bvei<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir \u013coti svar\u012bgi m\u016bsu \u0137ermenim, jo tie ir iesaist\u012bti daudzos dz\u012bv\u012bbai svar\u012bgos procesos. To galven\u0101 funkcija ir ra\u017eot ener\u0123iju no bar\u012bbas viel\u0101m, bet tie ar\u012b atbalsta vesel\u012bgu \u0101du, matus, nagus, nervu sist\u0113mu, sirds darb\u012bbu, smadze\u0146u darb\u012bbu, hormonu ra\u017eo\u0161anu un sarkano asins \u0161\u016bnu veido\u0161anos.<\/p>\n\n\n\n
B vitam\u012bni pal\u012bdz nov\u0113rst nogurumu, depresiju, galvass\u0101pes, loc\u012btavu s\u0101pes, \u0101das, acu un gremo\u0161anas probl\u0113mas, k\u0101 ar\u012b zemu ener\u0123ijas l\u012bmeni. Tiem piem\u012bt ar\u012b antioksidanta \u012bpa\u0161\u012bbas, kas pal\u012bdz aizsarg\u0101t organismu no br\u012bvajiem radik\u0101\u013ciem un t\u0101d\u0113j\u0101di nov\u0113r\u0161 v\u0113zi un citas hroniskas slim\u012bbas.<\/p>\n\n\n\n
B vitam\u012bni ir \u012bpa\u0161i noder\u012bgi tiem, kas to bie\u017ei lieto stress <\/a>un p\u0101rm\u0113r\u012bga fizisk\u0101 slodze, jo tie pal\u012bdz atbalst\u012bt nervu sist\u0113mu un regul\u0113 hormonus. Tie ar\u012b pal\u012bdz uztur\u0113t vesel\u012bgu svaru, piedaloties tauku metabolism\u0101.<\/p>\n\n\n\n<\/figure>\n\n\n\nB grupas vitam\u012bnu avoti p\u0101rtik\u0101<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir atrodami da\u017e\u0101dos p\u0101rtikas produktos, tostarp ga\u013c\u0101, ziv\u012bs, piena produktos, ol\u0101s un graudos. \u0160eit ir da\u017ei p\u0101rtikas produkti, kas satur visvair\u0101k B vitam\u012bnu:<\/p>\n\n\n\n
\n- B1: graudi, ga\u013ca, zivis, pupi\u0146as, rieksti<\/li>\n\n\n\n
- B2: piena produkti, ga\u013ca, zivis, graudi, d\u0101rze\u0146i<\/li>\n\n\n\n
- B3: ga\u013ca, zivis, graudi, rieksti, olas<\/li>\n\n\n\n
- B5: ga\u013ca, zivis, piena produkti, graudi, rieksti<\/li>\n\n\n\n
- B6: ga\u013ca, zivis, graudi, d\u0101rze\u0146i, aug\u013ci<\/li>\n\n\n\n
- B7: olas, rieksti, za\u013cumi, zivis, graudi<\/li>\n\n\n\n
- B9: za\u013cumi, aug\u013ci, graudi, olas, piena produkti<\/li>\n\n\n\n
- B12: ga\u013ca, zivis, piena produkti, olas<\/li>\n<\/ul>\n\n\n\n
B vitam\u012bnus ieteicams uz\u0146emt ar p\u0101rtiku, nevis ar sint\u0113tisk\u0101m piedev\u0101m. Tom\u0113r, t\u0101pat k\u0101 jebkuram \u0113dienam, ir svar\u012bgi izv\u0113l\u0113ties vesel\u012bgus un daudzveid\u012bgus avotus.<\/p>\n\n\n\n<\/figure>\n\n\n\nB vitam\u012bna defic\u012bta simptomi<\/strong><\/h2>\n\n\n\nB vitam\u012bnu tr\u016bkums var izrais\u012bt da\u017e\u0101das vesel\u012bbas probl\u0113mas. Da\u017eu B vitam\u012bnu tr\u016bkums var izrais\u012bt specifiskus simptomus, bet citi var izrais\u012bt visp\u0101r\u0113jus simptomus. Viens no bie\u017e\u0101kajiem B vitam\u012bna defic\u012bta simptomiem ir nogurums un v\u0101jums.<\/p>\n\n\n\n
Citi B vitam\u012bna defic\u012bta simptomi var b\u016bt:<\/p>\n\n\n\n
\n- B1: samazin\u0101ta \u0113stgriba, nogurums, musku\u013cu v\u0101jums, trauc\u0113ta gremo\u0161anas sist\u0113ma, trauc\u0113ta sirds darb\u012bba<\/li>\n<\/ul>\n\n\n\n
\n- B2: \u0101das un l\u016bpu sausums un lob\u012b\u0161an\u0101s, s\u0101pes un acu aps\u0101rtums, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
\n- B3: izsitumi uz \u0101das, trauc\u0113ta gremo\u0161anas sist\u0113ma<\/a>, galvass\u0101pes un migr\u0113nas, nogurums<\/li>\n<\/ul>\n\n\n\n
\n- B5: nogurums, depresija, trauc\u0113ta gremo\u0161anas sist\u0113ma, galvass\u0101pes<\/a><\/li>\n<\/ul>\n\n\n\n
\n- B6: trauc\u0113ta gremo\u0161anas sist\u0113ma, nogurums, depresija, galvass\u0101pes, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
B3 (niac\u012bns)<\/strong><\/h3>\n\n\n\nNiac\u012bns <\/a>pal\u012bdz uztur\u0113t vesel\u012bgu \u0101du, nervu sist\u0113mu un gremo\u0161anas sist\u0113mu, k\u0101 ar\u012b ir iesaist\u012bts ener\u0123ijas ra\u017eo\u0161an\u0101. Tas ar\u012b pal\u012bdz samazin\u0101t slikt\u0101 holester\u012bna l\u012bmeni asin\u012bs. Pieaugu\u0161ajiem ieteicams pat\u0113r\u0113t 14-16 mg niac\u012bna dien\u0101.<\/p>\n\n\n\nB5 (pantot\u0113nsk\u0101be)<\/strong><\/h3>\n\n\n\nPantot\u0113nsk\u0101be<\/a> ir svar\u012bga ener\u0123ijas ra\u017eo\u0161anai, tauku, og\u013chidr\u0101tu un olbaltumvielu metabolismam un hormonu ra\u017eo\u0161anai. Tas ar\u012b pal\u012bdz organismam ra\u017eot hemoglob\u012bnu. Ieteicam\u0101 deva pieaugu\u0161ajiem ir 5 mg dien\u0101.<\/p>\n\n\n\nB6 (piridoks\u012bns)<\/strong><\/h3>\n\n\n\nPiridoks\u012bns <\/a>regul\u0113 olbaltumvielu metabolismu, pal\u012bdz ra\u017eot sarkan\u0101s asins \u0161\u016bnas, atbalsta norm\u0101lu smadze\u0146u darb\u012bbu un nervu sist\u0113mas darb\u012bbu. Turkl\u0101t tas ir iesaist\u012bts hormonu, \u012bpa\u0161i seroton\u012bna, ra\u017eo\u0161an\u0101, kas nepiecie\u0161ams garast\u0101vok\u013ca uzlabo\u0161anai. Pieaugu\u0161ajiem ieteicams lietot 1,3-1,7 mg piridoks\u012bna dien\u0101.<\/p>\n\n\n\nB7 (biot\u012bns)<\/strong><\/h3>\n\n\n\nBiot\u012bns <\/a>ir svar\u012bga matu, \u0101das un nagu vesel\u012bbai, k\u0101 ar\u012b ir iesaist\u012bta ener\u0123ijas ra\u017eo\u0161an\u0101. Tas ar\u012b pal\u012bdz organismam ra\u017eot hormonus un tauksk\u0101bes. Pieaugu\u0161ajiem ieteicams uz\u0146emt 30 mikrogramus biot\u012bna dien\u0101.<\/p>\n\n\n\nB9 (folsk\u0101be)<\/strong><\/h3>\n\n\n\nFol\u0101ts <\/a>ir svar\u012bga sarkano asins \u0161\u016bnu ra\u017eo\u0161anai, nervu sist\u0113mas darb\u012bbai un jaunu \u0161\u016bnu veido\u0161anai. Tas ir svar\u012bgi ar\u012b jaundzimu\u0161o att\u012bst\u012bbai un smadze\u0146u darb\u012bbai. Ieteicam\u0101 fol\u0101tu deva pieaugu\u0161ajiem ir 400 mikrogrami dien\u0101 un 600 mikrogrami gr\u016btniec\u0113m.<\/p>\n\n\n\nB12 (kobalam\u012bns)<\/strong><\/h3>\n\n\n\nKobalam\u012bns <\/a>ir svar\u012bga sarkano asins \u0161\u016bnu ra\u017eo\u0161anai, nervu sist\u0113mas darb\u012bbai un smadze\u0146u darb\u012bbai. Tas ar\u012b pal\u012bdz organismam ra\u017eot ener\u0123iju. Pieaugu\u0161ajiem ieteicams uz\u0146emt 2,4 mikrogramus kobalam\u012bna dien\u0101.<\/p>\n\n\n\n<\/figure>\n\n\n\nB vitam\u012bnu priek\u0161roc\u012bbas l\u012bdzsvarotai dz\u012bvei<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir \u013coti svar\u012bgi m\u016bsu \u0137ermenim, jo tie ir iesaist\u012bti daudzos dz\u012bv\u012bbai svar\u012bgos procesos. To galven\u0101 funkcija ir ra\u017eot ener\u0123iju no bar\u012bbas viel\u0101m, bet tie ar\u012b atbalsta vesel\u012bgu \u0101du, matus, nagus, nervu sist\u0113mu, sirds darb\u012bbu, smadze\u0146u darb\u012bbu, hormonu ra\u017eo\u0161anu un sarkano asins \u0161\u016bnu veido\u0161anos.<\/p>\n\n\n\n
B vitam\u012bni pal\u012bdz nov\u0113rst nogurumu, depresiju, galvass\u0101pes, loc\u012btavu s\u0101pes, \u0101das, acu un gremo\u0161anas probl\u0113mas, k\u0101 ar\u012b zemu ener\u0123ijas l\u012bmeni. Tiem piem\u012bt ar\u012b antioksidanta \u012bpa\u0161\u012bbas, kas pal\u012bdz aizsarg\u0101t organismu no br\u012bvajiem radik\u0101\u013ciem un t\u0101d\u0113j\u0101di nov\u0113r\u0161 v\u0113zi un citas hroniskas slim\u012bbas.<\/p>\n\n\n\n
B vitam\u012bni ir \u012bpa\u0161i noder\u012bgi tiem, kas to bie\u017ei lieto stress <\/a>un p\u0101rm\u0113r\u012bga fizisk\u0101 slodze, jo tie pal\u012bdz atbalst\u012bt nervu sist\u0113mu un regul\u0113 hormonus. Tie ar\u012b pal\u012bdz uztur\u0113t vesel\u012bgu svaru, piedaloties tauku metabolism\u0101.<\/p>\n\n\n\n<\/figure>\n\n\n\nB grupas vitam\u012bnu avoti p\u0101rtik\u0101<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir atrodami da\u017e\u0101dos p\u0101rtikas produktos, tostarp ga\u013c\u0101, ziv\u012bs, piena produktos, ol\u0101s un graudos. \u0160eit ir da\u017ei p\u0101rtikas produkti, kas satur visvair\u0101k B vitam\u012bnu:<\/p>\n\n\n\n
\n- B1: graudi, ga\u013ca, zivis, pupi\u0146as, rieksti<\/li>\n\n\n\n
- B2: piena produkti, ga\u013ca, zivis, graudi, d\u0101rze\u0146i<\/li>\n\n\n\n
- B3: ga\u013ca, zivis, graudi, rieksti, olas<\/li>\n\n\n\n
- B5: ga\u013ca, zivis, piena produkti, graudi, rieksti<\/li>\n\n\n\n
- B6: ga\u013ca, zivis, graudi, d\u0101rze\u0146i, aug\u013ci<\/li>\n\n\n\n
- B7: olas, rieksti, za\u013cumi, zivis, graudi<\/li>\n\n\n\n
- B9: za\u013cumi, aug\u013ci, graudi, olas, piena produkti<\/li>\n\n\n\n
- B12: ga\u013ca, zivis, piena produkti, olas<\/li>\n<\/ul>\n\n\n\n
B vitam\u012bnus ieteicams uz\u0146emt ar p\u0101rtiku, nevis ar sint\u0113tisk\u0101m piedev\u0101m. Tom\u0113r, t\u0101pat k\u0101 jebkuram \u0113dienam, ir svar\u012bgi izv\u0113l\u0113ties vesel\u012bgus un daudzveid\u012bgus avotus.<\/p>\n\n\n\n<\/figure>\n\n\n\nB vitam\u012bna defic\u012bta simptomi<\/strong><\/h2>\n\n\n\nB vitam\u012bnu tr\u016bkums var izrais\u012bt da\u017e\u0101das vesel\u012bbas probl\u0113mas. Da\u017eu B vitam\u012bnu tr\u016bkums var izrais\u012bt specifiskus simptomus, bet citi var izrais\u012bt visp\u0101r\u0113jus simptomus. Viens no bie\u017e\u0101kajiem B vitam\u012bna defic\u012bta simptomiem ir nogurums un v\u0101jums.<\/p>\n\n\n\n
Citi B vitam\u012bna defic\u012bta simptomi var b\u016bt:<\/p>\n\n\n\n
\n- B1: samazin\u0101ta \u0113stgriba, nogurums, musku\u013cu v\u0101jums, trauc\u0113ta gremo\u0161anas sist\u0113ma, trauc\u0113ta sirds darb\u012bba<\/li>\n<\/ul>\n\n\n\n
\n- B2: \u0101das un l\u016bpu sausums un lob\u012b\u0161an\u0101s, s\u0101pes un acu aps\u0101rtums, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
\n- B3: izsitumi uz \u0101das, trauc\u0113ta gremo\u0161anas sist\u0113ma<\/a>, galvass\u0101pes un migr\u0113nas, nogurums<\/li>\n<\/ul>\n\n\n\n
\n- B5: nogurums, depresija, trauc\u0113ta gremo\u0161anas sist\u0113ma, galvass\u0101pes<\/a><\/li>\n<\/ul>\n\n\n\n
\n- B6: trauc\u0113ta gremo\u0161anas sist\u0113ma, nogurums, depresija, galvass\u0101pes, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
B5 (pantot\u0113nsk\u0101be)<\/strong><\/h3>\n\n\n\nPantot\u0113nsk\u0101be<\/a> ir svar\u012bga ener\u0123ijas ra\u017eo\u0161anai, tauku, og\u013chidr\u0101tu un olbaltumvielu metabolismam un hormonu ra\u017eo\u0161anai. Tas ar\u012b pal\u012bdz organismam ra\u017eot hemoglob\u012bnu. Ieteicam\u0101 deva pieaugu\u0161ajiem ir 5 mg dien\u0101.<\/p>\n\n\n\nB6 (piridoks\u012bns)<\/strong><\/h3>\n\n\n\nPiridoks\u012bns <\/a>regul\u0113 olbaltumvielu metabolismu, pal\u012bdz ra\u017eot sarkan\u0101s asins \u0161\u016bnas, atbalsta norm\u0101lu smadze\u0146u darb\u012bbu un nervu sist\u0113mas darb\u012bbu. Turkl\u0101t tas ir iesaist\u012bts hormonu, \u012bpa\u0161i seroton\u012bna, ra\u017eo\u0161an\u0101, kas nepiecie\u0161ams garast\u0101vok\u013ca uzlabo\u0161anai. Pieaugu\u0161ajiem ieteicams lietot 1,3-1,7 mg piridoks\u012bna dien\u0101.<\/p>\n\n\n\nB7 (biot\u012bns)<\/strong><\/h3>\n\n\n\nBiot\u012bns <\/a>ir svar\u012bga matu, \u0101das un nagu vesel\u012bbai, k\u0101 ar\u012b ir iesaist\u012bta ener\u0123ijas ra\u017eo\u0161an\u0101. Tas ar\u012b pal\u012bdz organismam ra\u017eot hormonus un tauksk\u0101bes. Pieaugu\u0161ajiem ieteicams uz\u0146emt 30 mikrogramus biot\u012bna dien\u0101.<\/p>\n\n\n\nB9 (folsk\u0101be)<\/strong><\/h3>\n\n\n\nFol\u0101ts <\/a>ir svar\u012bga sarkano asins \u0161\u016bnu ra\u017eo\u0161anai, nervu sist\u0113mas darb\u012bbai un jaunu \u0161\u016bnu veido\u0161anai. Tas ir svar\u012bgi ar\u012b jaundzimu\u0161o att\u012bst\u012bbai un smadze\u0146u darb\u012bbai. Ieteicam\u0101 fol\u0101tu deva pieaugu\u0161ajiem ir 400 mikrogrami dien\u0101 un 600 mikrogrami gr\u016btniec\u0113m.<\/p>\n\n\n\nB12 (kobalam\u012bns)<\/strong><\/h3>\n\n\n\nKobalam\u012bns <\/a>ir svar\u012bga sarkano asins \u0161\u016bnu ra\u017eo\u0161anai, nervu sist\u0113mas darb\u012bbai un smadze\u0146u darb\u012bbai. Tas ar\u012b pal\u012bdz organismam ra\u017eot ener\u0123iju. Pieaugu\u0161ajiem ieteicams uz\u0146emt 2,4 mikrogramus kobalam\u012bna dien\u0101.<\/p>\n\n\n\n<\/figure>\n\n\n\nB vitam\u012bnu priek\u0161roc\u012bbas l\u012bdzsvarotai dz\u012bvei<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir \u013coti svar\u012bgi m\u016bsu \u0137ermenim, jo tie ir iesaist\u012bti daudzos dz\u012bv\u012bbai svar\u012bgos procesos. To galven\u0101 funkcija ir ra\u017eot ener\u0123iju no bar\u012bbas viel\u0101m, bet tie ar\u012b atbalsta vesel\u012bgu \u0101du, matus, nagus, nervu sist\u0113mu, sirds darb\u012bbu, smadze\u0146u darb\u012bbu, hormonu ra\u017eo\u0161anu un sarkano asins \u0161\u016bnu veido\u0161anos.<\/p>\n\n\n\n
B vitam\u012bni pal\u012bdz nov\u0113rst nogurumu, depresiju, galvass\u0101pes, loc\u012btavu s\u0101pes, \u0101das, acu un gremo\u0161anas probl\u0113mas, k\u0101 ar\u012b zemu ener\u0123ijas l\u012bmeni. Tiem piem\u012bt ar\u012b antioksidanta \u012bpa\u0161\u012bbas, kas pal\u012bdz aizsarg\u0101t organismu no br\u012bvajiem radik\u0101\u013ciem un t\u0101d\u0113j\u0101di nov\u0113r\u0161 v\u0113zi un citas hroniskas slim\u012bbas.<\/p>\n\n\n\n
B vitam\u012bni ir \u012bpa\u0161i noder\u012bgi tiem, kas to bie\u017ei lieto stress <\/a>un p\u0101rm\u0113r\u012bga fizisk\u0101 slodze, jo tie pal\u012bdz atbalst\u012bt nervu sist\u0113mu un regul\u0113 hormonus. Tie ar\u012b pal\u012bdz uztur\u0113t vesel\u012bgu svaru, piedaloties tauku metabolism\u0101.<\/p>\n\n\n\n<\/figure>\n\n\n\nB grupas vitam\u012bnu avoti p\u0101rtik\u0101<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir atrodami da\u017e\u0101dos p\u0101rtikas produktos, tostarp ga\u013c\u0101, ziv\u012bs, piena produktos, ol\u0101s un graudos. \u0160eit ir da\u017ei p\u0101rtikas produkti, kas satur visvair\u0101k B vitam\u012bnu:<\/p>\n\n\n\n
\n- B1: graudi, ga\u013ca, zivis, pupi\u0146as, rieksti<\/li>\n\n\n\n
- B2: piena produkti, ga\u013ca, zivis, graudi, d\u0101rze\u0146i<\/li>\n\n\n\n
- B3: ga\u013ca, zivis, graudi, rieksti, olas<\/li>\n\n\n\n
- B5: ga\u013ca, zivis, piena produkti, graudi, rieksti<\/li>\n\n\n\n
- B6: ga\u013ca, zivis, graudi, d\u0101rze\u0146i, aug\u013ci<\/li>\n\n\n\n
- B7: olas, rieksti, za\u013cumi, zivis, graudi<\/li>\n\n\n\n
- B9: za\u013cumi, aug\u013ci, graudi, olas, piena produkti<\/li>\n\n\n\n
- B12: ga\u013ca, zivis, piena produkti, olas<\/li>\n<\/ul>\n\n\n\n
B vitam\u012bnus ieteicams uz\u0146emt ar p\u0101rtiku, nevis ar sint\u0113tisk\u0101m piedev\u0101m. Tom\u0113r, t\u0101pat k\u0101 jebkuram \u0113dienam, ir svar\u012bgi izv\u0113l\u0113ties vesel\u012bgus un daudzveid\u012bgus avotus.<\/p>\n\n\n\n<\/figure>\n\n\n\nB vitam\u012bna defic\u012bta simptomi<\/strong><\/h2>\n\n\n\nB vitam\u012bnu tr\u016bkums var izrais\u012bt da\u017e\u0101das vesel\u012bbas probl\u0113mas. Da\u017eu B vitam\u012bnu tr\u016bkums var izrais\u012bt specifiskus simptomus, bet citi var izrais\u012bt visp\u0101r\u0113jus simptomus. Viens no bie\u017e\u0101kajiem B vitam\u012bna defic\u012bta simptomiem ir nogurums un v\u0101jums.<\/p>\n\n\n\n
Citi B vitam\u012bna defic\u012bta simptomi var b\u016bt:<\/p>\n\n\n\n
\n- B1: samazin\u0101ta \u0113stgriba, nogurums, musku\u013cu v\u0101jums, trauc\u0113ta gremo\u0161anas sist\u0113ma, trauc\u0113ta sirds darb\u012bba<\/li>\n<\/ul>\n\n\n\n
\n- B2: \u0101das un l\u016bpu sausums un lob\u012b\u0161an\u0101s, s\u0101pes un acu aps\u0101rtums, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
\n- B3: izsitumi uz \u0101das, trauc\u0113ta gremo\u0161anas sist\u0113ma<\/a>, galvass\u0101pes un migr\u0113nas, nogurums<\/li>\n<\/ul>\n\n\n\n
\n- B5: nogurums, depresija, trauc\u0113ta gremo\u0161anas sist\u0113ma, galvass\u0101pes<\/a><\/li>\n<\/ul>\n\n\n\n
\n- B6: trauc\u0113ta gremo\u0161anas sist\u0113ma, nogurums, depresija, galvass\u0101pes, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
B6 (piridoks\u012bns)<\/strong><\/h3>\n\n\n\nPiridoks\u012bns <\/a>regul\u0113 olbaltumvielu metabolismu, pal\u012bdz ra\u017eot sarkan\u0101s asins \u0161\u016bnas, atbalsta norm\u0101lu smadze\u0146u darb\u012bbu un nervu sist\u0113mas darb\u012bbu. Turkl\u0101t tas ir iesaist\u012bts hormonu, \u012bpa\u0161i seroton\u012bna, ra\u017eo\u0161an\u0101, kas nepiecie\u0161ams garast\u0101vok\u013ca uzlabo\u0161anai. Pieaugu\u0161ajiem ieteicams lietot 1,3-1,7 mg piridoks\u012bna dien\u0101.<\/p>\n\n\n\nB7 (biot\u012bns)<\/strong><\/h3>\n\n\n\nBiot\u012bns <\/a>ir svar\u012bga matu, \u0101das un nagu vesel\u012bbai, k\u0101 ar\u012b ir iesaist\u012bta ener\u0123ijas ra\u017eo\u0161an\u0101. Tas ar\u012b pal\u012bdz organismam ra\u017eot hormonus un tauksk\u0101bes. Pieaugu\u0161ajiem ieteicams uz\u0146emt 30 mikrogramus biot\u012bna dien\u0101.<\/p>\n\n\n\nB9 (folsk\u0101be)<\/strong><\/h3>\n\n\n\nFol\u0101ts <\/a>ir svar\u012bga sarkano asins \u0161\u016bnu ra\u017eo\u0161anai, nervu sist\u0113mas darb\u012bbai un jaunu \u0161\u016bnu veido\u0161anai. Tas ir svar\u012bgi ar\u012b jaundzimu\u0161o att\u012bst\u012bbai un smadze\u0146u darb\u012bbai. Ieteicam\u0101 fol\u0101tu deva pieaugu\u0161ajiem ir 400 mikrogrami dien\u0101 un 600 mikrogrami gr\u016btniec\u0113m.<\/p>\n\n\n\nB12 (kobalam\u012bns)<\/strong><\/h3>\n\n\n\nKobalam\u012bns <\/a>ir svar\u012bga sarkano asins \u0161\u016bnu ra\u017eo\u0161anai, nervu sist\u0113mas darb\u012bbai un smadze\u0146u darb\u012bbai. Tas ar\u012b pal\u012bdz organismam ra\u017eot ener\u0123iju. Pieaugu\u0161ajiem ieteicams uz\u0146emt 2,4 mikrogramus kobalam\u012bna dien\u0101.<\/p>\n\n\n\n<\/figure>\n\n\n\nB vitam\u012bnu priek\u0161roc\u012bbas l\u012bdzsvarotai dz\u012bvei<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir \u013coti svar\u012bgi m\u016bsu \u0137ermenim, jo tie ir iesaist\u012bti daudzos dz\u012bv\u012bbai svar\u012bgos procesos. To galven\u0101 funkcija ir ra\u017eot ener\u0123iju no bar\u012bbas viel\u0101m, bet tie ar\u012b atbalsta vesel\u012bgu \u0101du, matus, nagus, nervu sist\u0113mu, sirds darb\u012bbu, smadze\u0146u darb\u012bbu, hormonu ra\u017eo\u0161anu un sarkano asins \u0161\u016bnu veido\u0161anos.<\/p>\n\n\n\n
B vitam\u012bni pal\u012bdz nov\u0113rst nogurumu, depresiju, galvass\u0101pes, loc\u012btavu s\u0101pes, \u0101das, acu un gremo\u0161anas probl\u0113mas, k\u0101 ar\u012b zemu ener\u0123ijas l\u012bmeni. Tiem piem\u012bt ar\u012b antioksidanta \u012bpa\u0161\u012bbas, kas pal\u012bdz aizsarg\u0101t organismu no br\u012bvajiem radik\u0101\u013ciem un t\u0101d\u0113j\u0101di nov\u0113r\u0161 v\u0113zi un citas hroniskas slim\u012bbas.<\/p>\n\n\n\n
B vitam\u012bni ir \u012bpa\u0161i noder\u012bgi tiem, kas to bie\u017ei lieto stress <\/a>un p\u0101rm\u0113r\u012bga fizisk\u0101 slodze, jo tie pal\u012bdz atbalst\u012bt nervu sist\u0113mu un regul\u0113 hormonus. Tie ar\u012b pal\u012bdz uztur\u0113t vesel\u012bgu svaru, piedaloties tauku metabolism\u0101.<\/p>\n\n\n\n<\/figure>\n\n\n\nB grupas vitam\u012bnu avoti p\u0101rtik\u0101<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir atrodami da\u017e\u0101dos p\u0101rtikas produktos, tostarp ga\u013c\u0101, ziv\u012bs, piena produktos, ol\u0101s un graudos. \u0160eit ir da\u017ei p\u0101rtikas produkti, kas satur visvair\u0101k B vitam\u012bnu:<\/p>\n\n\n\n
\n- B1: graudi, ga\u013ca, zivis, pupi\u0146as, rieksti<\/li>\n\n\n\n
- B2: piena produkti, ga\u013ca, zivis, graudi, d\u0101rze\u0146i<\/li>\n\n\n\n
- B3: ga\u013ca, zivis, graudi, rieksti, olas<\/li>\n\n\n\n
- B5: ga\u013ca, zivis, piena produkti, graudi, rieksti<\/li>\n\n\n\n
- B6: ga\u013ca, zivis, graudi, d\u0101rze\u0146i, aug\u013ci<\/li>\n\n\n\n
- B7: olas, rieksti, za\u013cumi, zivis, graudi<\/li>\n\n\n\n
- B9: za\u013cumi, aug\u013ci, graudi, olas, piena produkti<\/li>\n\n\n\n
- B12: ga\u013ca, zivis, piena produkti, olas<\/li>\n<\/ul>\n\n\n\n
B vitam\u012bnus ieteicams uz\u0146emt ar p\u0101rtiku, nevis ar sint\u0113tisk\u0101m piedev\u0101m. Tom\u0113r, t\u0101pat k\u0101 jebkuram \u0113dienam, ir svar\u012bgi izv\u0113l\u0113ties vesel\u012bgus un daudzveid\u012bgus avotus.<\/p>\n\n\n\n<\/figure>\n\n\n\nB vitam\u012bna defic\u012bta simptomi<\/strong><\/h2>\n\n\n\nB vitam\u012bnu tr\u016bkums var izrais\u012bt da\u017e\u0101das vesel\u012bbas probl\u0113mas. Da\u017eu B vitam\u012bnu tr\u016bkums var izrais\u012bt specifiskus simptomus, bet citi var izrais\u012bt visp\u0101r\u0113jus simptomus. Viens no bie\u017e\u0101kajiem B vitam\u012bna defic\u012bta simptomiem ir nogurums un v\u0101jums.<\/p>\n\n\n\n
Citi B vitam\u012bna defic\u012bta simptomi var b\u016bt:<\/p>\n\n\n\n
\n- B1: samazin\u0101ta \u0113stgriba, nogurums, musku\u013cu v\u0101jums, trauc\u0113ta gremo\u0161anas sist\u0113ma, trauc\u0113ta sirds darb\u012bba<\/li>\n<\/ul>\n\n\n\n
\n- B2: \u0101das un l\u016bpu sausums un lob\u012b\u0161an\u0101s, s\u0101pes un acu aps\u0101rtums, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
\n- B3: izsitumi uz \u0101das, trauc\u0113ta gremo\u0161anas sist\u0113ma<\/a>, galvass\u0101pes un migr\u0113nas, nogurums<\/li>\n<\/ul>\n\n\n\n
\n- B5: nogurums, depresija, trauc\u0113ta gremo\u0161anas sist\u0113ma, galvass\u0101pes<\/a><\/li>\n<\/ul>\n\n\n\n
\n- B6: trauc\u0113ta gremo\u0161anas sist\u0113ma, nogurums, depresija, galvass\u0101pes, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
B7 (biot\u012bns)<\/strong><\/h3>\n\n\n\nBiot\u012bns <\/a>ir svar\u012bga matu, \u0101das un nagu vesel\u012bbai, k\u0101 ar\u012b ir iesaist\u012bta ener\u0123ijas ra\u017eo\u0161an\u0101. Tas ar\u012b pal\u012bdz organismam ra\u017eot hormonus un tauksk\u0101bes. Pieaugu\u0161ajiem ieteicams uz\u0146emt 30 mikrogramus biot\u012bna dien\u0101.<\/p>\n\n\n\nB9 (folsk\u0101be)<\/strong><\/h3>\n\n\n\nFol\u0101ts <\/a>ir svar\u012bga sarkano asins \u0161\u016bnu ra\u017eo\u0161anai, nervu sist\u0113mas darb\u012bbai un jaunu \u0161\u016bnu veido\u0161anai. Tas ir svar\u012bgi ar\u012b jaundzimu\u0161o att\u012bst\u012bbai un smadze\u0146u darb\u012bbai. Ieteicam\u0101 fol\u0101tu deva pieaugu\u0161ajiem ir 400 mikrogrami dien\u0101 un 600 mikrogrami gr\u016btniec\u0113m.<\/p>\n\n\n\nB12 (kobalam\u012bns)<\/strong><\/h3>\n\n\n\nKobalam\u012bns <\/a>ir svar\u012bga sarkano asins \u0161\u016bnu ra\u017eo\u0161anai, nervu sist\u0113mas darb\u012bbai un smadze\u0146u darb\u012bbai. Tas ar\u012b pal\u012bdz organismam ra\u017eot ener\u0123iju. Pieaugu\u0161ajiem ieteicams uz\u0146emt 2,4 mikrogramus kobalam\u012bna dien\u0101.<\/p>\n\n\n\n<\/figure>\n\n\n\nB vitam\u012bnu priek\u0161roc\u012bbas l\u012bdzsvarotai dz\u012bvei<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir \u013coti svar\u012bgi m\u016bsu \u0137ermenim, jo tie ir iesaist\u012bti daudzos dz\u012bv\u012bbai svar\u012bgos procesos. To galven\u0101 funkcija ir ra\u017eot ener\u0123iju no bar\u012bbas viel\u0101m, bet tie ar\u012b atbalsta vesel\u012bgu \u0101du, matus, nagus, nervu sist\u0113mu, sirds darb\u012bbu, smadze\u0146u darb\u012bbu, hormonu ra\u017eo\u0161anu un sarkano asins \u0161\u016bnu veido\u0161anos.<\/p>\n\n\n\n
B vitam\u012bni pal\u012bdz nov\u0113rst nogurumu, depresiju, galvass\u0101pes, loc\u012btavu s\u0101pes, \u0101das, acu un gremo\u0161anas probl\u0113mas, k\u0101 ar\u012b zemu ener\u0123ijas l\u012bmeni. Tiem piem\u012bt ar\u012b antioksidanta \u012bpa\u0161\u012bbas, kas pal\u012bdz aizsarg\u0101t organismu no br\u012bvajiem radik\u0101\u013ciem un t\u0101d\u0113j\u0101di nov\u0113r\u0161 v\u0113zi un citas hroniskas slim\u012bbas.<\/p>\n\n\n\n
B vitam\u012bni ir \u012bpa\u0161i noder\u012bgi tiem, kas to bie\u017ei lieto stress <\/a>un p\u0101rm\u0113r\u012bga fizisk\u0101 slodze, jo tie pal\u012bdz atbalst\u012bt nervu sist\u0113mu un regul\u0113 hormonus. Tie ar\u012b pal\u012bdz uztur\u0113t vesel\u012bgu svaru, piedaloties tauku metabolism\u0101.<\/p>\n\n\n\n<\/figure>\n\n\n\nB grupas vitam\u012bnu avoti p\u0101rtik\u0101<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir atrodami da\u017e\u0101dos p\u0101rtikas produktos, tostarp ga\u013c\u0101, ziv\u012bs, piena produktos, ol\u0101s un graudos. \u0160eit ir da\u017ei p\u0101rtikas produkti, kas satur visvair\u0101k B vitam\u012bnu:<\/p>\n\n\n\n
\n- B1: graudi, ga\u013ca, zivis, pupi\u0146as, rieksti<\/li>\n\n\n\n
- B2: piena produkti, ga\u013ca, zivis, graudi, d\u0101rze\u0146i<\/li>\n\n\n\n
- B3: ga\u013ca, zivis, graudi, rieksti, olas<\/li>\n\n\n\n
- B5: ga\u013ca, zivis, piena produkti, graudi, rieksti<\/li>\n\n\n\n
- B6: ga\u013ca, zivis, graudi, d\u0101rze\u0146i, aug\u013ci<\/li>\n\n\n\n
- B7: olas, rieksti, za\u013cumi, zivis, graudi<\/li>\n\n\n\n
- B9: za\u013cumi, aug\u013ci, graudi, olas, piena produkti<\/li>\n\n\n\n
- B12: ga\u013ca, zivis, piena produkti, olas<\/li>\n<\/ul>\n\n\n\n
B vitam\u012bnus ieteicams uz\u0146emt ar p\u0101rtiku, nevis ar sint\u0113tisk\u0101m piedev\u0101m. Tom\u0113r, t\u0101pat k\u0101 jebkuram \u0113dienam, ir svar\u012bgi izv\u0113l\u0113ties vesel\u012bgus un daudzveid\u012bgus avotus.<\/p>\n\n\n\n<\/figure>\n\n\n\nB vitam\u012bna defic\u012bta simptomi<\/strong><\/h2>\n\n\n\nB vitam\u012bnu tr\u016bkums var izrais\u012bt da\u017e\u0101das vesel\u012bbas probl\u0113mas. Da\u017eu B vitam\u012bnu tr\u016bkums var izrais\u012bt specifiskus simptomus, bet citi var izrais\u012bt visp\u0101r\u0113jus simptomus. Viens no bie\u017e\u0101kajiem B vitam\u012bna defic\u012bta simptomiem ir nogurums un v\u0101jums.<\/p>\n\n\n\n
Citi B vitam\u012bna defic\u012bta simptomi var b\u016bt:<\/p>\n\n\n\n
\n- B1: samazin\u0101ta \u0113stgriba, nogurums, musku\u013cu v\u0101jums, trauc\u0113ta gremo\u0161anas sist\u0113ma, trauc\u0113ta sirds darb\u012bba<\/li>\n<\/ul>\n\n\n\n
\n- B2: \u0101das un l\u016bpu sausums un lob\u012b\u0161an\u0101s, s\u0101pes un acu aps\u0101rtums, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
\n- B3: izsitumi uz \u0101das, trauc\u0113ta gremo\u0161anas sist\u0113ma<\/a>, galvass\u0101pes un migr\u0113nas, nogurums<\/li>\n<\/ul>\n\n\n\n
\n- B5: nogurums, depresija, trauc\u0113ta gremo\u0161anas sist\u0113ma, galvass\u0101pes<\/a><\/li>\n<\/ul>\n\n\n\n
\n- B6: trauc\u0113ta gremo\u0161anas sist\u0113ma, nogurums, depresija, galvass\u0101pes, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
B9 (folsk\u0101be)<\/strong><\/h3>\n\n\n\nFol\u0101ts <\/a>ir svar\u012bga sarkano asins \u0161\u016bnu ra\u017eo\u0161anai, nervu sist\u0113mas darb\u012bbai un jaunu \u0161\u016bnu veido\u0161anai. Tas ir svar\u012bgi ar\u012b jaundzimu\u0161o att\u012bst\u012bbai un smadze\u0146u darb\u012bbai. Ieteicam\u0101 fol\u0101tu deva pieaugu\u0161ajiem ir 400 mikrogrami dien\u0101 un 600 mikrogrami gr\u016btniec\u0113m.<\/p>\n\n\n\nB12 (kobalam\u012bns)<\/strong><\/h3>\n\n\n\nKobalam\u012bns <\/a>ir svar\u012bga sarkano asins \u0161\u016bnu ra\u017eo\u0161anai, nervu sist\u0113mas darb\u012bbai un smadze\u0146u darb\u012bbai. Tas ar\u012b pal\u012bdz organismam ra\u017eot ener\u0123iju. Pieaugu\u0161ajiem ieteicams uz\u0146emt 2,4 mikrogramus kobalam\u012bna dien\u0101.<\/p>\n\n\n\n<\/figure>\n\n\n\nB vitam\u012bnu priek\u0161roc\u012bbas l\u012bdzsvarotai dz\u012bvei<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir \u013coti svar\u012bgi m\u016bsu \u0137ermenim, jo tie ir iesaist\u012bti daudzos dz\u012bv\u012bbai svar\u012bgos procesos. To galven\u0101 funkcija ir ra\u017eot ener\u0123iju no bar\u012bbas viel\u0101m, bet tie ar\u012b atbalsta vesel\u012bgu \u0101du, matus, nagus, nervu sist\u0113mu, sirds darb\u012bbu, smadze\u0146u darb\u012bbu, hormonu ra\u017eo\u0161anu un sarkano asins \u0161\u016bnu veido\u0161anos.<\/p>\n\n\n\n
B vitam\u012bni pal\u012bdz nov\u0113rst nogurumu, depresiju, galvass\u0101pes, loc\u012btavu s\u0101pes, \u0101das, acu un gremo\u0161anas probl\u0113mas, k\u0101 ar\u012b zemu ener\u0123ijas l\u012bmeni. Tiem piem\u012bt ar\u012b antioksidanta \u012bpa\u0161\u012bbas, kas pal\u012bdz aizsarg\u0101t organismu no br\u012bvajiem radik\u0101\u013ciem un t\u0101d\u0113j\u0101di nov\u0113r\u0161 v\u0113zi un citas hroniskas slim\u012bbas.<\/p>\n\n\n\n
B vitam\u012bni ir \u012bpa\u0161i noder\u012bgi tiem, kas to bie\u017ei lieto stress <\/a>un p\u0101rm\u0113r\u012bga fizisk\u0101 slodze, jo tie pal\u012bdz atbalst\u012bt nervu sist\u0113mu un regul\u0113 hormonus. Tie ar\u012b pal\u012bdz uztur\u0113t vesel\u012bgu svaru, piedaloties tauku metabolism\u0101.<\/p>\n\n\n\n<\/figure>\n\n\n\nB grupas vitam\u012bnu avoti p\u0101rtik\u0101<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir atrodami da\u017e\u0101dos p\u0101rtikas produktos, tostarp ga\u013c\u0101, ziv\u012bs, piena produktos, ol\u0101s un graudos. \u0160eit ir da\u017ei p\u0101rtikas produkti, kas satur visvair\u0101k B vitam\u012bnu:<\/p>\n\n\n\n
\n- B1: graudi, ga\u013ca, zivis, pupi\u0146as, rieksti<\/li>\n\n\n\n
- B2: piena produkti, ga\u013ca, zivis, graudi, d\u0101rze\u0146i<\/li>\n\n\n\n
- B3: ga\u013ca, zivis, graudi, rieksti, olas<\/li>\n\n\n\n
- B5: ga\u013ca, zivis, piena produkti, graudi, rieksti<\/li>\n\n\n\n
- B6: ga\u013ca, zivis, graudi, d\u0101rze\u0146i, aug\u013ci<\/li>\n\n\n\n
- B7: olas, rieksti, za\u013cumi, zivis, graudi<\/li>\n\n\n\n
- B9: za\u013cumi, aug\u013ci, graudi, olas, piena produkti<\/li>\n\n\n\n
- B12: ga\u013ca, zivis, piena produkti, olas<\/li>\n<\/ul>\n\n\n\n
B vitam\u012bnus ieteicams uz\u0146emt ar p\u0101rtiku, nevis ar sint\u0113tisk\u0101m piedev\u0101m. Tom\u0113r, t\u0101pat k\u0101 jebkuram \u0113dienam, ir svar\u012bgi izv\u0113l\u0113ties vesel\u012bgus un daudzveid\u012bgus avotus.<\/p>\n\n\n\n<\/figure>\n\n\n\nB vitam\u012bna defic\u012bta simptomi<\/strong><\/h2>\n\n\n\nB vitam\u012bnu tr\u016bkums var izrais\u012bt da\u017e\u0101das vesel\u012bbas probl\u0113mas. Da\u017eu B vitam\u012bnu tr\u016bkums var izrais\u012bt specifiskus simptomus, bet citi var izrais\u012bt visp\u0101r\u0113jus simptomus. Viens no bie\u017e\u0101kajiem B vitam\u012bna defic\u012bta simptomiem ir nogurums un v\u0101jums.<\/p>\n\n\n\n
Citi B vitam\u012bna defic\u012bta simptomi var b\u016bt:<\/p>\n\n\n\n
\n- B1: samazin\u0101ta \u0113stgriba, nogurums, musku\u013cu v\u0101jums, trauc\u0113ta gremo\u0161anas sist\u0113ma, trauc\u0113ta sirds darb\u012bba<\/li>\n<\/ul>\n\n\n\n
\n- B2: \u0101das un l\u016bpu sausums un lob\u012b\u0161an\u0101s, s\u0101pes un acu aps\u0101rtums, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
\n- B3: izsitumi uz \u0101das, trauc\u0113ta gremo\u0161anas sist\u0113ma<\/a>, galvass\u0101pes un migr\u0113nas, nogurums<\/li>\n<\/ul>\n\n\n\n
\n- B5: nogurums, depresija, trauc\u0113ta gremo\u0161anas sist\u0113ma, galvass\u0101pes<\/a><\/li>\n<\/ul>\n\n\n\n
\n- B6: trauc\u0113ta gremo\u0161anas sist\u0113ma, nogurums, depresija, galvass\u0101pes, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
B12 (kobalam\u012bns)<\/strong><\/h3>\n\n\n\nKobalam\u012bns <\/a>ir svar\u012bga sarkano asins \u0161\u016bnu ra\u017eo\u0161anai, nervu sist\u0113mas darb\u012bbai un smadze\u0146u darb\u012bbai. Tas ar\u012b pal\u012bdz organismam ra\u017eot ener\u0123iju. Pieaugu\u0161ajiem ieteicams uz\u0146emt 2,4 mikrogramus kobalam\u012bna dien\u0101.<\/p>\n\n\n\n<\/figure>\n\n\n\nB vitam\u012bnu priek\u0161roc\u012bbas l\u012bdzsvarotai dz\u012bvei<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir \u013coti svar\u012bgi m\u016bsu \u0137ermenim, jo tie ir iesaist\u012bti daudzos dz\u012bv\u012bbai svar\u012bgos procesos. To galven\u0101 funkcija ir ra\u017eot ener\u0123iju no bar\u012bbas viel\u0101m, bet tie ar\u012b atbalsta vesel\u012bgu \u0101du, matus, nagus, nervu sist\u0113mu, sirds darb\u012bbu, smadze\u0146u darb\u012bbu, hormonu ra\u017eo\u0161anu un sarkano asins \u0161\u016bnu veido\u0161anos.<\/p>\n\n\n\n
B vitam\u012bni pal\u012bdz nov\u0113rst nogurumu, depresiju, galvass\u0101pes, loc\u012btavu s\u0101pes, \u0101das, acu un gremo\u0161anas probl\u0113mas, k\u0101 ar\u012b zemu ener\u0123ijas l\u012bmeni. Tiem piem\u012bt ar\u012b antioksidanta \u012bpa\u0161\u012bbas, kas pal\u012bdz aizsarg\u0101t organismu no br\u012bvajiem radik\u0101\u013ciem un t\u0101d\u0113j\u0101di nov\u0113r\u0161 v\u0113zi un citas hroniskas slim\u012bbas.<\/p>\n\n\n\n
B vitam\u012bni ir \u012bpa\u0161i noder\u012bgi tiem, kas to bie\u017ei lieto stress <\/a>un p\u0101rm\u0113r\u012bga fizisk\u0101 slodze, jo tie pal\u012bdz atbalst\u012bt nervu sist\u0113mu un regul\u0113 hormonus. Tie ar\u012b pal\u012bdz uztur\u0113t vesel\u012bgu svaru, piedaloties tauku metabolism\u0101.<\/p>\n\n\n\n<\/figure>\n\n\n\nB grupas vitam\u012bnu avoti p\u0101rtik\u0101<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir atrodami da\u017e\u0101dos p\u0101rtikas produktos, tostarp ga\u013c\u0101, ziv\u012bs, piena produktos, ol\u0101s un graudos. \u0160eit ir da\u017ei p\u0101rtikas produkti, kas satur visvair\u0101k B vitam\u012bnu:<\/p>\n\n\n\n
\n- B1: graudi, ga\u013ca, zivis, pupi\u0146as, rieksti<\/li>\n\n\n\n
- B2: piena produkti, ga\u013ca, zivis, graudi, d\u0101rze\u0146i<\/li>\n\n\n\n
- B3: ga\u013ca, zivis, graudi, rieksti, olas<\/li>\n\n\n\n
- B5: ga\u013ca, zivis, piena produkti, graudi, rieksti<\/li>\n\n\n\n
- B6: ga\u013ca, zivis, graudi, d\u0101rze\u0146i, aug\u013ci<\/li>\n\n\n\n
- B7: olas, rieksti, za\u013cumi, zivis, graudi<\/li>\n\n\n\n
- B9: za\u013cumi, aug\u013ci, graudi, olas, piena produkti<\/li>\n\n\n\n
- B12: ga\u013ca, zivis, piena produkti, olas<\/li>\n<\/ul>\n\n\n\n
B vitam\u012bnus ieteicams uz\u0146emt ar p\u0101rtiku, nevis ar sint\u0113tisk\u0101m piedev\u0101m. Tom\u0113r, t\u0101pat k\u0101 jebkuram \u0113dienam, ir svar\u012bgi izv\u0113l\u0113ties vesel\u012bgus un daudzveid\u012bgus avotus.<\/p>\n\n\n\n<\/figure>\n\n\n\nB vitam\u012bna defic\u012bta simptomi<\/strong><\/h2>\n\n\n\nB vitam\u012bnu tr\u016bkums var izrais\u012bt da\u017e\u0101das vesel\u012bbas probl\u0113mas. Da\u017eu B vitam\u012bnu tr\u016bkums var izrais\u012bt specifiskus simptomus, bet citi var izrais\u012bt visp\u0101r\u0113jus simptomus. Viens no bie\u017e\u0101kajiem B vitam\u012bna defic\u012bta simptomiem ir nogurums un v\u0101jums.<\/p>\n\n\n\n
Citi B vitam\u012bna defic\u012bta simptomi var b\u016bt:<\/p>\n\n\n\n
\n- B1: samazin\u0101ta \u0113stgriba, nogurums, musku\u013cu v\u0101jums, trauc\u0113ta gremo\u0161anas sist\u0113ma, trauc\u0113ta sirds darb\u012bba<\/li>\n<\/ul>\n\n\n\n
\n- B2: \u0101das un l\u016bpu sausums un lob\u012b\u0161an\u0101s, s\u0101pes un acu aps\u0101rtums, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
\n- B3: izsitumi uz \u0101das, trauc\u0113ta gremo\u0161anas sist\u0113ma<\/a>, galvass\u0101pes un migr\u0113nas, nogurums<\/li>\n<\/ul>\n\n\n\n
\n- B5: nogurums, depresija, trauc\u0113ta gremo\u0161anas sist\u0113ma, galvass\u0101pes<\/a><\/li>\n<\/ul>\n\n\n\n
\n- B6: trauc\u0113ta gremo\u0161anas sist\u0113ma, nogurums, depresija, galvass\u0101pes, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
<\/figure>\n\n\n\nB vitam\u012bnu priek\u0161roc\u012bbas l\u012bdzsvarotai dz\u012bvei<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir \u013coti svar\u012bgi m\u016bsu \u0137ermenim, jo tie ir iesaist\u012bti daudzos dz\u012bv\u012bbai svar\u012bgos procesos. To galven\u0101 funkcija ir ra\u017eot ener\u0123iju no bar\u012bbas viel\u0101m, bet tie ar\u012b atbalsta vesel\u012bgu \u0101du, matus, nagus, nervu sist\u0113mu, sirds darb\u012bbu, smadze\u0146u darb\u012bbu, hormonu ra\u017eo\u0161anu un sarkano asins \u0161\u016bnu veido\u0161anos.<\/p>\n\n\n\n
B vitam\u012bni pal\u012bdz nov\u0113rst nogurumu, depresiju, galvass\u0101pes, loc\u012btavu s\u0101pes, \u0101das, acu un gremo\u0161anas probl\u0113mas, k\u0101 ar\u012b zemu ener\u0123ijas l\u012bmeni. Tiem piem\u012bt ar\u012b antioksidanta \u012bpa\u0161\u012bbas, kas pal\u012bdz aizsarg\u0101t organismu no br\u012bvajiem radik\u0101\u013ciem un t\u0101d\u0113j\u0101di nov\u0113r\u0161 v\u0113zi un citas hroniskas slim\u012bbas.<\/p>\n\n\n\n
B vitam\u012bni ir \u012bpa\u0161i noder\u012bgi tiem, kas to bie\u017ei lieto stress <\/a>un p\u0101rm\u0113r\u012bga fizisk\u0101 slodze, jo tie pal\u012bdz atbalst\u012bt nervu sist\u0113mu un regul\u0113 hormonus. Tie ar\u012b pal\u012bdz uztur\u0113t vesel\u012bgu svaru, piedaloties tauku metabolism\u0101.<\/p>\n\n\n\n<\/figure>\n\n\n\nB grupas vitam\u012bnu avoti p\u0101rtik\u0101<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir atrodami da\u017e\u0101dos p\u0101rtikas produktos, tostarp ga\u013c\u0101, ziv\u012bs, piena produktos, ol\u0101s un graudos. \u0160eit ir da\u017ei p\u0101rtikas produkti, kas satur visvair\u0101k B vitam\u012bnu:<\/p>\n\n\n\n
\n- B1: graudi, ga\u013ca, zivis, pupi\u0146as, rieksti<\/li>\n\n\n\n
- B2: piena produkti, ga\u013ca, zivis, graudi, d\u0101rze\u0146i<\/li>\n\n\n\n
- B3: ga\u013ca, zivis, graudi, rieksti, olas<\/li>\n\n\n\n
- B5: ga\u013ca, zivis, piena produkti, graudi, rieksti<\/li>\n\n\n\n
- B6: ga\u013ca, zivis, graudi, d\u0101rze\u0146i, aug\u013ci<\/li>\n\n\n\n
- B7: olas, rieksti, za\u013cumi, zivis, graudi<\/li>\n\n\n\n
- B9: za\u013cumi, aug\u013ci, graudi, olas, piena produkti<\/li>\n\n\n\n
- B12: ga\u013ca, zivis, piena produkti, olas<\/li>\n<\/ul>\n\n\n\n
B vitam\u012bnus ieteicams uz\u0146emt ar p\u0101rtiku, nevis ar sint\u0113tisk\u0101m piedev\u0101m. Tom\u0113r, t\u0101pat k\u0101 jebkuram \u0113dienam, ir svar\u012bgi izv\u0113l\u0113ties vesel\u012bgus un daudzveid\u012bgus avotus.<\/p>\n\n\n\n<\/figure>\n\n\n\nB vitam\u012bna defic\u012bta simptomi<\/strong><\/h2>\n\n\n\nB vitam\u012bnu tr\u016bkums var izrais\u012bt da\u017e\u0101das vesel\u012bbas probl\u0113mas. Da\u017eu B vitam\u012bnu tr\u016bkums var izrais\u012bt specifiskus simptomus, bet citi var izrais\u012bt visp\u0101r\u0113jus simptomus. Viens no bie\u017e\u0101kajiem B vitam\u012bna defic\u012bta simptomiem ir nogurums un v\u0101jums.<\/p>\n\n\n\n
Citi B vitam\u012bna defic\u012bta simptomi var b\u016bt:<\/p>\n\n\n\n
\n- B1: samazin\u0101ta \u0113stgriba, nogurums, musku\u013cu v\u0101jums, trauc\u0113ta gremo\u0161anas sist\u0113ma, trauc\u0113ta sirds darb\u012bba<\/li>\n<\/ul>\n\n\n\n
\n- B2: \u0101das un l\u016bpu sausums un lob\u012b\u0161an\u0101s, s\u0101pes un acu aps\u0101rtums, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
\n- B3: izsitumi uz \u0101das, trauc\u0113ta gremo\u0161anas sist\u0113ma<\/a>, galvass\u0101pes un migr\u0113nas, nogurums<\/li>\n<\/ul>\n\n\n\n
\n- B5: nogurums, depresija, trauc\u0113ta gremo\u0161anas sist\u0113ma, galvass\u0101pes<\/a><\/li>\n<\/ul>\n\n\n\n
\n- B6: trauc\u0113ta gremo\u0161anas sist\u0113ma, nogurums, depresija, galvass\u0101pes, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
<\/figure>\n\n\n\nB grupas vitam\u012bnu avoti p\u0101rtik\u0101<\/strong><\/h2>\n\n\n\nB vitam\u012bni ir atrodami da\u017e\u0101dos p\u0101rtikas produktos, tostarp ga\u013c\u0101, ziv\u012bs, piena produktos, ol\u0101s un graudos. \u0160eit ir da\u017ei p\u0101rtikas produkti, kas satur visvair\u0101k B vitam\u012bnu:<\/p>\n\n\n\n
\n- B1: graudi, ga\u013ca, zivis, pupi\u0146as, rieksti<\/li>\n\n\n\n
- B2: piena produkti, ga\u013ca, zivis, graudi, d\u0101rze\u0146i<\/li>\n\n\n\n
- B3: ga\u013ca, zivis, graudi, rieksti, olas<\/li>\n\n\n\n
- B5: ga\u013ca, zivis, piena produkti, graudi, rieksti<\/li>\n\n\n\n
- B6: ga\u013ca, zivis, graudi, d\u0101rze\u0146i, aug\u013ci<\/li>\n\n\n\n
- B7: olas, rieksti, za\u013cumi, zivis, graudi<\/li>\n\n\n\n
- B9: za\u013cumi, aug\u013ci, graudi, olas, piena produkti<\/li>\n\n\n\n
- B12: ga\u013ca, zivis, piena produkti, olas<\/li>\n<\/ul>\n\n\n\n
B vitam\u012bnus ieteicams uz\u0146emt ar p\u0101rtiku, nevis ar sint\u0113tisk\u0101m piedev\u0101m. Tom\u0113r, t\u0101pat k\u0101 jebkuram \u0113dienam, ir svar\u012bgi izv\u0113l\u0113ties vesel\u012bgus un daudzveid\u012bgus avotus.<\/p>\n\n\n\n<\/figure>\n\n\n\nB vitam\u012bna defic\u012bta simptomi<\/strong><\/h2>\n\n\n\nB vitam\u012bnu tr\u016bkums var izrais\u012bt da\u017e\u0101das vesel\u012bbas probl\u0113mas. Da\u017eu B vitam\u012bnu tr\u016bkums var izrais\u012bt specifiskus simptomus, bet citi var izrais\u012bt visp\u0101r\u0113jus simptomus. Viens no bie\u017e\u0101kajiem B vitam\u012bna defic\u012bta simptomiem ir nogurums un v\u0101jums.<\/p>\n\n\n\n
Citi B vitam\u012bna defic\u012bta simptomi var b\u016bt:<\/p>\n\n\n\n
\n- B1: samazin\u0101ta \u0113stgriba, nogurums, musku\u013cu v\u0101jums, trauc\u0113ta gremo\u0161anas sist\u0113ma, trauc\u0113ta sirds darb\u012bba<\/li>\n<\/ul>\n\n\n\n
\n- B2: \u0101das un l\u016bpu sausums un lob\u012b\u0161an\u0101s, s\u0101pes un acu aps\u0101rtums, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
\n- B3: izsitumi uz \u0101das, trauc\u0113ta gremo\u0161anas sist\u0113ma<\/a>, galvass\u0101pes un migr\u0113nas, nogurums<\/li>\n<\/ul>\n\n\n\n
\n- B5: nogurums, depresija, trauc\u0113ta gremo\u0161anas sist\u0113ma, galvass\u0101pes<\/a><\/li>\n<\/ul>\n\n\n\n
\n- B6: trauc\u0113ta gremo\u0161anas sist\u0113ma, nogurums, depresija, galvass\u0101pes, an\u0113mija<\/li>\n<\/ul>\n\n\n\n
B vitam\u012bnus ieteicams uz\u0146emt ar p\u0101rtiku, nevis ar sint\u0113tisk\u0101m piedev\u0101m. Tom\u0113r, t\u0101pat k\u0101 jebkuram \u0113dienam, ir svar\u012bgi izv\u0113l\u0113ties vesel\u012bgus un daudzveid\u012bgus avotus.<\/p>\n\n\n\n B vitam\u012bnu tr\u016bkums var izrais\u012bt da\u017e\u0101das vesel\u012bbas probl\u0113mas. Da\u017eu B vitam\u012bnu tr\u016bkums var izrais\u012bt specifiskus simptomus, bet citi var izrais\u012bt visp\u0101r\u0113jus simptomus. Viens no bie\u017e\u0101kajiem B vitam\u012bna defic\u012bta simptomiem ir nogurums un v\u0101jums.<\/p>\n\n\n\n Citi B vitam\u012bna defic\u012bta simptomi var b\u016bt:<\/p>\n\n\n\n<\/figure>\n\n\n\nB vitam\u012bna defic\u012bta simptomi<\/strong><\/h2>\n\n\n\n
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![\"B](\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/04\/B-vitaminai-grikiuose-900x507.jpg\")
<\/figure>\n\n\n\n![\"B](\"https:\/\/findvit.com\/wp-content\/uploads\/2021\/10\/B-grupes-Vitaminu-kompleksas-su-Fermentais-ir-Probiotikais-Vitamin-Code-600x600.jpg\")
<\/div>\n\t\t\t\t\t![\"B](\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/04\/B-grupes-vitaminai-nervams-900x507.jpg\")
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