Chii chinopa muviri wedu vitamini B?
Vanachiremba vazhinji vanokurudzira vitamini B kuvarwere vavo. Vanachiremba vakawanda vanotaura kuti michina ine Bvithamini B ine zvokudya zvakanaka zvinoita kuti zviratidzo zviitwe zvakanaka uye kugadzirisa zvirwere mumuviri. Zvakakosha uye kuziva kuti muviri unopa vitamini B.
Izvi zvinoumbwa nemaBhakitiriya ari mumatumbo, asi, sekutonga, hazvina kukwana kuita zvizere masangano ese uye nhengo, naizvozvo zvakakosha kuwedzera kudya zvokudya zvine vitamini B mavitamini.
Boka revitamini B.
Zvinofanira kuonekwa kuti boka revithamini B rakazara uye rine nhamba yezvikamu, uyewo mavhithamini pachavo, heano mamwe acho:
- vitamini B1 - thiamine, inofanirwa kugadzirisa metabolism. Mukuwedzera, inobatsira pakuvandudzwa kwemamwe magetsi emasimba;
- vitamini B2 - riboflavin inochengetedza hutano hweganda redu, mitsipa nzira uye mucous membrane;
- vitamini B3 - nicotinic acid, normalizes metabolism, inovandudza hurongwa hwekutya uye chirwere chepamuviri;
- vitamini B5 - pantothenic acid, chinhu chinobatana nemafuta emasabolism uye chinobatsira pamamiriro ezvinhu eganda;
- vitamini B6 - pyridoxine, inofanirwa sechirwere chemetabolism, inoitwa muropa, masero europi uye ganda;
- vitamini B9 - folic acid, inobatsira pane hematopoietic system, iyo inobatsira kuita maitiro ezvakakosha zvakakosha kune zvipenyu;
- vitamini B12 - cyanocobalamin, inofanirwa kuti kuve nekugadzirisa kwekushanda kwakanaka kwegadziriro yenyoka;
- inositol , chinhu chakakosha chinopesana nechinopesana uye chinobatsira pamamiriro ezvinhu emagandanga, mudumbu uye mumatumbo.
Zvisinei, kuitira kuti unzwe kushaya simba kwezvinhu izvi hazvina kukwana kungoziva kuti ndezvipi zvezvigadzirwa zvine vitamini B, iwe unoda kusiyanisa kudya kwako nekudhura kwezvigadzirwa izvi kuitira kuti usapfuuridza muviri nemuvhitamini.
Ndezvipi zvokudya zvine vitamini B?
Mishonga ine mavhithamini eboka B, yakakamurwa mumapoka akawanda - maererano nehutano hwekuvapo kwemamwe mavitamini. Kazhinji, chigadzirwa chimwe nechimwe chinobva kune zvakasiyana-siyana:
- vitamini B1 inowanikwa mu: bhari, mbatatisi, asparagus, nyemba, chiropa, mbeu dzezviyo, mbiriso, chingwa chakawanda, bran, marimu;
- vitamini B2 inowanikwa mu: tomate, mapepa matsva, kabichi, maapuro, nyuchi, mbiriso yewachiremba, yeverips, mazai;
- vitamini B3 inowanikwa mu: mazai emukaka akaviriswa, mbiriso, nyama, chibage, soy, gorosi, mushwa;
- Vitamini B5 inogona kuwanikwa mu: michero yakawanda yezvirimwa, marangi, mazai eji, porridges zvakabikwa kubva kune zviyo zvisingawaniki;
- vitamini B6 muzvikamu zviduku zvinowanikwa mune: nyama, mishonga yakawanda yemichero, hove;
- vitamini B12 inowanzowanikwa muzvokudya zvine vitamini B9 mu: mbiriso, mazai, soy, saladi, chiropa chechipfuwo, anyezi, melon, maaroni.
Muzvisikwa, kunewo zvisikwa zvepasi rose zvine marudzi akawanda eB vitamine.Izvi ndezvokudya zvinotevera: mbatatisi, mbiriso (kusanganisira doro), jisi, mazai, chiropa chemhuka, mamwe marudzi echingwa, mhando dzakawanda dzemukaka wemukaka, marimu.
Iye zvino, kuziva zvigadzirwa zvine vitamini B yakadaro, unogona kuita mhando dzakasiyana, dzakakwana uye dzakarurama. Kana pane kushayikwa kwevhithamini B mumuviri, panzvimbo yekuenda kunodya, zvakakwana kusarudza uye kutanga kutora chinhu chaunofarira chiripo pane iyi vitamini, uye iwe uchave wakanyanya simba, hutano uye hunozvirwisa kune zvirwere zvakasiyana.