Zvokudya zvakapfuma muBvitamini

Mashoko mashomanana nezvezvinhu zvinobatsira. Kunyange nokudya kwakanyatsonaka, munhu wemazuva ano haagamuchiri chidimbu chinodiwa chemavithamini. Uye iyo yose ndeyokuti mumakore achangopfuura kushandiswa kwesimba kwomunhu kwakaderera kazhinji. Somugumisiro, munhu akatanga kutora zvishoma zvokudya uye akagamuchira vitamini yakawanda. Uyezve, zvinyorwa zvavo mune zvakasiyana-siyana zvekudya, miriwo nemichero zvakananga zvichienderana nenguva. Vanotora basa guru mukugadzirwa kwemagetsi.

Mishonga ine mavitamini emuboka B:

• Pine nuts.
• Chiropa netsvo.
• Yeast.
• Nyemba.
• Walnuts.
• Cheese ishingi.
• Champignons.
• Walnuts.
• Pistachio.
• Gwayana.

Vitamini B1 kana rimwe zita ndiro thiamine. Pasina iyo, masero emumuviri wedu haangagoni kurarama, uye kunyanya kutya. Chinangwa chayo chikuru ndechokurudzira uropi.

Thiamine inowanikwa mumiriwo nemichero, pamwe chete ne:

• Pshene.
• Pistachios.
• Kumhanho.
• Mbatata.
• Gorosi.
• The trunk.
• Butter creamy.

Vitamini B2 kana rimwe zita - riboflavin inovandudza kushanda kwechiropa uye chirwere chetsitsi. Inobatsira zvikuru mukuparara kwemapuroteni, mafuta uye makhahydrates. Nemhaka yekushayikwa kwe riboflavin mumuviri womunhu, hypovitaminosis inotanga.

Zvokudya zvakapfuma mazviri:

• Cheese ishingi.
• Amamondi.
• Cocoa.
• Turnip.
• Champignons.
• Rye chingwa.
• Cottage cheese.

Vitamini B3 inoderedza kuwedzera kweropa uye inovandudza hutano hutano. Inowanikwa muzviyo, marangi, peas uye plums, uyewo mu buckwheat uye mupunga wejisi.

Vitamini B4 inofanirwa kuti muviri uchengetedze kusagadzikana kwebhokisi rinodzivirira reropi. Zvokudya zvakapfuma mazviri:

• Chiropa chekombe.
• Egg yolk.
• Eki yehuku.
• Macaroni michina.
• Buckwheat groats.

Vitamini B5 kana pantothenic acid inobatanidzwa mumagetsi emaprotini, mafuta uye makhahydrates. Inowanikwa muchisvini cha brewer, mukaka, cheese uye yenguruve yenguruve.

Vithamini B6 neB12 inofanira kunge yakatariswa zvakasiyana, sezvo inotsigira hutano hwemafupa, mazino uye gums. Mukuwedzera, vanowedzera kukurira mumuviri kune zvirwere zvakasiyana-siyana. Kuwana mukana wavo wakakodzera, bvudzi nemisungo yemunhu zvichakura nokukurumidza.

Ndezvipi zvokudya zvine vitamini B6 uye B12?

• Mackerel.
• Tuna.
• Sipinachi.
• Kuchengetedza.
• Octopus.
• Sardine.
• Itsvo.
• Easy.
• Cheeses.
• Brynza.
• Cottage cheese.

Kusiyana kwaro kukuru kunowanikwa muchokwadi chokuti haigoni kupisa, uye kunyange panguva yekubikira kwenguva refu hakusi kurasikirwa nebasa rayo.

Vithamini B7 uye B8 inobatanidzwa mumagetsi emagetsi, anofadza zvakanaka basa remagetsi emagetsi. Zvokudya zvakapfuma mazviri:

• Chiropa isuruve.
• Milk powder.
• Fig.
• Maruva.
• Lentils.
• Peas.
• Oatmeal.
• Raisins.
• Cabbage.
• Watermelon.

Vitamini B9 kana folic acid inokosha pakugadzirisa kushandiswa kwemagetsi. Inogadzirisa chido, uye inopawo mararamiro akanaka kune ganda.

Zvokudya zvakapfuma mu folic acid:

• Nyemba.
• Chiropa chekodhi.
• Nuts are walnuts.
• Sipinachi.
• Zvokudya zvekudya.
• Misi yakaoma.

Vitamini B10 kana paraaminobenzoic acid inorayirwa navanachiremba nokuda kwezvirwere zvinotevera: kuneta mupfungwa, kupisa, kutsvaira bvudzi. Vitamini B11 inovandudza basa retsvo, masimba, mwoyo uye uropi. Inoshandiswa mune mamwe mishonga.