Mavitamini a gulu B mu chakudya ndilofunika kwambiri pa thanzi ndi moyo. Ngati tikukamba za mavitamini a B, amafunika kutengedwa ndi chakudya tsiku ndi tsiku, chifukwa zinthu izi sizikusungidwa ndi thupi. Ntchito za mavitamini amenewa ali m'zigawo zosiyana kwambiri za thupi la munthu, komanso ntchito yoyenera ya ziwalo zonse ndi machitidwe omwe ndi ofunikira kuti azikhala oyenera.
Kodi ndi zinthu ziti zomwe zimayang'ana vitamini B1?
Vitamini imeneyi imalimbikitsa mphamvu ya chakudya kuchokera ku chakudya, kotero kupezeka kwake m'thupi ndikofunikira kwambiri kwa metabolism. Kuonjezera apo, vitamini B1 imakhala ndi gawo lapadera mu libido mwa amuna ndi akazi, komanso mzimayi. Kulephera kwake kumakhudza thanzi ndi thanzi, choncho ndikofunikira kulandira ndi mankhwala:
- yisiti ya brewer;
- nkhumba yochuluka;
- zinamera tirigu;
- mandimu ndi peel;
- mbewu;
- nyemba zooneka.
Kudya kwa vitamini B1 nthawi zonse n'kofunika kwambiri kwa anthu omwe ali ndi vuto la chithokomiro.
Ndi zakudya ziti zomwe zimapezeka ndi vitamini B2?
Vitamini B2 mu Zakudya kapena Zophatikiza Zapadera ndizofunikira kutenga nthawi zonse. Ntchito yake ndiyoyambitsa mapuloteni ndi mafuta mu thupi, kutenga nawo mbali mu njira ya hematopoiesis, kuimika ntchito ya m'mimba ndi chiwindi. Ndi riboflavin (dzina lachiwiri la vitamini B2) limakhazikitsa masomphenya, komanso kumateteza maso ku zotsatira za kuwala kwa dzuwa. Iyenera kudyetsedwa mu katundu:
- yisiti ya brewer;
- nyama yowonda ndi nsomba;
- chiwindi;
- bowa;
- nyemba zobiriwira, tsabola wofiira, parsley, udzu winawake wa masamba, masamba obiriwira;
- mkaka;
- mazira;
- bran, buckwheat.
Ngati vitamini B2 m'thupi ndi yaing'ono - izi zidzakhudza malo onse kamodzi. Ndicho chifukwa chake ndikofunikira kuteteza kuchuluka kwa chakudya.
Kodi ndi zinthu ziti zomwe mumapeza vitamini B5?
Vitamini B5 mu zakudya kapena monga zowonjezereka ndizofunikira kwambiri kwa thupi la munthu. Pantothenic acid (dzina lachiwiri la vitamini B5) limakhudzidwa ndi metabolism, limalimbikitsa kuchiritsidwa kwa machiritso, limatopa kutopa ndipo ndilofunikira kokha kuti ntchito yovomerezeka ya pakatikati ya mitsempha ikhale yogwirizana. Mukhoza kuchipeza kuchokera ku chakudya mwa kudya zakudya zotsatirazi:
- yisiti ya brewer;
- chiwindi, impso, mtima;
- nyama, nkhuku, nsomba;
- mazira;
- masamba onse;
- mbewu ndi mtedza uliwonse.
Kuperewera kwa vitamini ndi kosavuta, chifukwa kulipo kwa zakudya zambiri. Kulephera kwake kumawopsya okha omwe amadzitsutsa okha ndi zakudya zovuta kwambiri.
Kodi ndi zinthu zotani zomwe zimayang'ana vitamini B6?
Zamagulu omwe ali ndi vitamini B6 ndi ofunika kwambiri kwa thupi la munthu: pyridoxine (dzina lachiwiri) ndilofunikira kuti atulutse mphamvu kuchokera ku mapuloteni a thupi, mafuta ndi chakudya. Kufunika kwa vitamini iyi kumakhala kolimba makamaka pamene munthu ali ndi nkhawa kapena mantha owonjezera. Mukhoza kupeza vitamini B6 muzinthu:
- mazira;
- chiwindi, impso, mtima;
- ng'ombe;
- mkaka;
- tsabola wobiriwira, kaloti, kabichi;
- vwende.
Ndikofunika kwambiri kutenga vitamini B6 okalamba komanso panthawi yoyembekezera.
Ndi zakudya ziti zomwe vitamini B12 zili?
Zakudya zomwe zili ndi vitamini B12 ndizofunikira kwambiri pa zakudya zabwino. Ndi chinthu ichi chomwe chimapangitsa kukumbukira ndi kulingalira, normalizes ntchito ya chiwindi ndi
- chiwindi, impso, mtima;
- nsomba ndi nsomba;
- tchizi;
- nyama ya nyama ndi mbalame.
Monga zosavuta kuganiza, kutenga zakudya zowonongeka, kudya vitamini kumakhala kosatheka. Kwa iwo omwe amakana nyama zokha, ndi okwanira kudya tchizi.