Kodi lili vitamini B - chakudya cha thanzi lathu

Kodi mavitamini? Izi makamaka organic otsika mankhwala maselo kulemera amene si apanga ndi thupi, ndi kuchokera ku chakudya. Mavitamini zofunika njira yachibadwa kwachilengedwenso ku zamoyo zina.

Mavitamini anapanga pa biosynthesis mu zomera ndi nyama zimakhala.

Udindo wa mavitamini m'thupi kumapangitsanso mlingo wa magwiritsidwe zakudya, kupereka waukulu mankhwala anachita mu thupi.

Ndi kupanda mavitamini mu zakudya za thupi zingasokoneze matenda aakulu. Vitamini akusowa kungakhale inconspicuous maonekedwe, koma chifukwa cha vitamini akusowa kugwa katundu dziphunzitsiranso wa chamoyo, amachepetsa ntchito ndi thanzi akukhudzidwira.

Zimathandiza thupi vitamini B mavitamini gulu thupi ayenera kukhalabe kambiri thanzi.

Kodi lili vitamini B?

Vitamini B1 opezeka mu ena nyama (chiwindi, impso, Taphunzira nkhumba), mu rye ndi tirigu mkate, dzinthu zambiri (mwachitsanzo mapira, Mapila, buckwheat), nyemba, mbatata. Kumalimbitsa wamanjenje dongosolo, bwino kukumbukira, zabwino chimbudzi a.

Pamafunika kutulutsa michere udindo chimbudzi chakudya. N'chofunika kuti ndondomeko ya nthaŵi kaphatikizidwe mapulotini mafuta.

Vitamini B2 ali nyama limba (chiwindi, impso), ndi tchizi curd, nyemba, dzinthu, sipinachi, rye ndi lonse mkate tirigu. Vitamini B2 amphamvu antioxidant chindiletsa ntchito mufunika ankafuna kusintha zinthu mopitirira ufulu.

Imakhala yachibadwa kagayidwe mapulotini, mafuta ndi chakudya. Pamodzi ndi vitamini A kumatanthauza kupereka ndondomeko yachibadwa.

Ndipo zimene muli mavitamini B?

Vitamini B 3 (monga patchedwa niacin, vitamini PP) ali rye ndi lonse mkate tirigu, dzinthu zambiri (buckwheat, mapira, oat), nsomba, mtedza, masamba, ndi nyama, ndi bowa zouma. Vitamini B3 ndi zoyenera zomanga thupi kagayidwe mu thupi. Zingamvekere ndondomeko mapangidwe erythrocytes. Bwino ndondomeko ya kusowa magazi.

Vitamini B5 angapezeke mu mankhwala (chiwindi ndi impso) ndi wamba nyama, nyemba, nyama, nkhuku ndi nsomba, kolifulawa ndi tomato, mu dzira yolk.

Vitamini B5 chofunika ndi thupi kupanga coenzyme A, umene uli nawo njira zambiri amuzolengedwa mu thupi. CoA zimathandiza thupi kuti mphamvu chakudya ndi kuthandiza ndondomeko ya neutralization wa poizoni mu chiwindi.

Vitamini B6 ali nyama, zinyalala 9pecheni ndi impso) nsomba, nyemba, mu dzinthu, komanso vwende, mbatata, tsabola, garnet, rye ndi lonse mkate tirigu. Nawo mu mapangidwe za zana la michere kofunika kuti ali nawo mankhwala zako za thupi.

Pamafunika kubala chimwemwe timadzi serotonin, womwe akulamulira otaya wabwinobwino wa kutengeka, chilakolako ndi tulo munthu.

Komanso, serotonin amathandiza zonse zimakhudza motani mahomoni thupi.

Koma chimene uli vitamini B? Tipitirize mndandanda wathu.

Vitamini B9 (kudziwika monga kupatsidwa folic acid) opezeka mu chiwindi, makamaka zambiri m'nyanja zikuluzikulu chiwindi mu rye ndi lonse mkate tirigu, nyemba, masamba (parsley, sipinachi, letesi). kupatsidwa folic acid nawo mu thupi mu njira hematopoietic mu thupi.

Vitamini B12 - opezeka nyama, tchizi ndi mankhwala a m'nyanja. Mapuloteni nawo njira chofunika buluzi zimakhala ndi kuonetsetsa uziyenda yachibadwa ya ubongo.

Kodi lili vitamini B, mankhwala zimene iwo makamaka kwambiri?

Vitamini mtedza.

Imene mtedza muli mavitamini B?

Walnut lili mavitamini B1, B2, B3.

Hazelnut lili mavitamini B1, B2, B3.

Cashew wolemera mu mavitamini B1, B2.

Pine mtedza muli pafupifupi gulu lonse la mavitamini a gulu B.

Chiponde lili mavitamini B1, B2, B3.

mtedza vitamini ali mawonekedwe mosavuta zidyeke, zomwe zimachititsa mtedza mbali yofunika ya chakudya chathu.