Ndi zakudya ziti zomwe zili ndi vitamini B?

Mfundo yoti chakudya chathu sichiyenera kuwonjezera pa mapaundi owonjezera - mkazi aliyense amadziwa. Ena amagwiritsabe ntchito chidziwitso chimenechi mwakhama pa zakudya zawo. Mavitamini, iwo, monga momwe zilili, alipo mu ng'ombe yawo yophika ndi kabichi. Ndipo apa ayi!

Monga tawonera, ambiri mafani a zakudya amadwala ndi beriberi - kusowa vitamini B1. Chosowa ichi, choyamba, chimadziwonetsera mu mawonekedwe a kupezeka-malingaliro ndi kukwiya. Kuti zakudya zathu zisamangokhala ndi ma kilogalamu, koma panthawi yomweyo ndikudyetsa bwino, ganizirani za mavitamini B mu zakudya.

B1 kapena Thiamine amagwira nawo ntchito zamagetsi, kuwonongeka kwa mafuta, chakudya ndi mapuloteni. Kuphatikizanso apo, zimakhudzidwa ndi ntchito ya mitsempha, ndipo ndizolepheretsa thupi kuti lisagwiritsidwe ndi poizoni. Zakudya ziti zili ndi vitamini B1:

• chiwindi, nkhumba ndi giblets ya ng'ombe;
• mkate;
• oats, phala ya buckwheat;
• nyemba;
• mbatata.

B2 kapena Riboflavin ndi amene amayambitsa ntchito yobereka, kaphatikizidwe ka erythrocyte ndi ma antibodies, komanso kukongola ndi thanzi la khungu, tsitsi ndi misomali. Kusungunuka kwa madzi, kuchulukitsidwa kumatulutsidwa ndi mkodzo. Zomwe mavitamini B2 amadya:

• amondi ndi mtedza wa pine;
• chiwindi;
• makulu;
• apricots;
• mkaka.

B3 kapena nicotinic asidi ndi vitamini ofunika kwambiri pamaganizo a mtima, amachititsa kuti capillaries ayambe kugwira nawo ntchito yothandizira selo. Ndi zakudya ziti zomwe zimapezeka mu vitamini B3:

• nyemba;
• tomato;
• chimanga;
• masiku;
• tchizi.

B5 kapena pantothenic acid imaphatikizidwa mu kaphatikizidwe maselo a magazi, ma antibodies, amino acid, kuchepa kwa mafuta, chakudya ndi mapuloteni. Muzinthu:

• yolk;
• chiwindi;
• bowa;
• broccoli;
• nthambi.

B6 kapena pyridoxine imachititsa kuchepa kwa mitsempha ya mitsempha pamene mukugona, chilengedwe chowongolera, chomwe chimayambitsa mavitamini ndi mafuta. Zili ndi:

• kabichi;
• nthochi;
• yamatcheri;
• tomato;
• mandimu.

B8 kapena biotin ndi vitamini wokongola. Nkofunika kwambiri pakhungu ndi tsitsi. Kuthandizira kukula kwa maselo, kagayidwe ka maselo, komanso kugwiritsira ntchito mavitamini ena B. Zogulitsa chakudya:

• sipinachi;
• bowa;
• yisiti;
• soya;
• chiwindi ndi impso.

B9 kapena folic acid imayambitsa kayendetsedwe ka mantha ndi ma circulatory, kaphatikizidwe ka maselo, mu thupi la munthu sali opangidwa. Muzinthu:

• tchizi;
• chithandizo;
• chiwindi ndi impso;
• masamba owongolera;
• tomato;
• tirigu.

B12 kapena cobalamin imapangitsa kukumbukira, kuganizira, ndiyomwe imayambitsa ntchito ya dongosolo la mitsempha, kukula ndi chilakolako chabwino. Zili ndi:

• mazira;
• mkaka;
• chiwindi.

B13 kapena orot acid imakhudzidwa ndi kaphatikizidwe ka mavitamini, hepatocytes, omwe amayang'anira ntchito yobereka, thanzi la chiwindi. Muzinthu:

• lidamu;
• mkaka wochuluka.

B15 (pangamic acid) ndi B 17 (laetral) ndi zinthu monga vitamini. B15 imayambitsa ntchito ya chiwindi ndi impso, ndipo B17 imateteza ngati khansa. B15 imapezeka mu vwende, sesame, chiwindi, ndi B17 mu mafupa a zipatso: apricots, mapichesi, maapulo ndi yamatcheri.

Ndizo zonse. Tinasokoneza zomwe zili ndi mavitamini onse B zonse. Mapeto ake amayamba: Mavitamini a gulu B ndi ofunika kwambiri pa ntchito ya thupi lonse, onse amagwira nawo ntchito zowonongeka kwambiri, kaphatikizidwe ka maselo, komanso amachititsa kuti tiwoneke bwino. Zonse zimakhala zosungunuka m'madzi, musadzikundikire ndipo mumatulutsidwa. Dzipatseni nokha malingaliro ochepera thupi, musaiwale za zosowa za thupi lanu ndikudzaza mavitamini B!