Zakudya zokhala ndi vitamini lalikulu zedi. Kodi zakudya muli mavitamini B?

Masiku ano, pafupifupi onse anamva za katundu zozizwitsa za mavitamini a gulu B. amenewa ali ndi udindo uziyenda yachibadwa ya ubongo ndi zotsatira opindulitsa pa minofu yosalala. Madokotala akhala ananena kuti zakudya zonse za mavitamini a gulu mu thupi bwino masomphenya ndi zimalimbikitsa njira yachibadwa njira thupi. Kumwa zakudya zokhala ndi mavitamini amenewa, kumathandiza kupweteka mosavuta, makamaka kwa kupweteka kwa mutu. B zovuta n'kofunika kwambiri kuteteza ndi kusamalira kukongola wamkazi. Lero tikufuna kukuuzani mankhwala okhala ndi mavitamini lalikulu zedi.

vitamini B1

Ichi ndi gulu lalikulu la zinthu zofunika kwa thupi lathu. Tidzayensa kukuuzani aliyense wa iwo, ndipo makamaka pa zotsatira za pathupi, komanso za zinthu zonse, amene ali magwero awo. Masiku ano, maphunziro boma kutsimikizira zotsatira moona zozizwitsa izi vitamini munthu zovuta, ndipo ikufanana kwa mtengo kukula magwero mankhwala. Komabe, kudziwa za mankhwala okhala ndi mavitamini lalikulu zedi, inu simukausowa kulowa item zina zolowa bajeti banja lanu.

Choncho, thiamine kuli ndi ubwino pa wamanjenje dongosolo, mtima ndi minofu, kubweza ukalamba ndipo amachotsa muli ndi poizoni. Tsiku lililonse achuluka pafupifupi yake - 2 mg. Ndipo tsopano tiyeni tiyang'ane pa zakudya zokhala ndi mavitamini B1 lalikulu zedi. Izi makamaka yisiti ndi Brewer ndi utakula tirigu mbewu, chinangwa ndi chiwindi. magwero Irreplaceable ndi mpendadzuwa mbewu ndi nthangala za zitsamba. Iwo ali olemera mu dzira yolk, buckwheat, onse mtedza.

Riboflavin (B2)

Kudya zakudya zokhala munali vitamini B mu wambirimbiri, inu thupi lanu thanzi ndi moyo wautali. Kuti kupanda enzyme izi nthawi zambiri chifukwa cha matenda osiyanasiyana mu zaka mwachilungamo wamng'ono. Izi otsika kupweteka kwa msana ndi neuralgia, sitiroko ndi matenda a mtima, maganizo ndi zambiri. Makamaka ngati tikukamba za vitamini B2, izo mtsikanayu zochita makutidwe ndi okosijeni-kuchepetsa kaphatikizidwe ndi kuwonongedwa kwa mapuloteni, ndi kuloŵerera zakudya. Riboflavin lalikulu zedi opezeka nyama ndi mkaka. Komanso, magwero ndi mazira, nsomba, lonse mbewu, nyemba, masamba ndi masamba masamba. Munthu maola chofunika pafupifupi 2 mg wa riboflavin. ndalamazo mukhonza kuwapeza 50-100 ga tchizi kapena kanyumba tchizi. Monga mukuonera, mankhwala okhala ndi mavitamini B2 lalikulu zedi, ali bwino kudziwika ndi zilipo, ndipo munthu aliyense akhoza kusankha iwo amene ali zambiri sanakonde.

asidi nicotinic

vitamini uyu ali maina ambiri. Njirayi imatchedwa niacin, vitamini PP ndi vitamini B3. Nkofunika kwambiri thupi, izo amatenga nawo mbali mu kaphatikizidwe mapulotini, mafuta ndi mahomoni. Kodi chofunika kwambiri - popanda vitamini uyu akhoza silingayende zambiri ubongo. Izi ali kungasokoneze kukumbukira ndi maganizo, maloto. Choncho ndikofunikira monga mu zakudya tsiku zakudya zokhala ndi mavitamini B3 lalikulu zedi. The pang'ono asidi nicotinic apanga ndi thupi, koma izi nthawi zambiri sikokwanira kuphimba chofunika tsiku. Tsiku chofunika 15-20 mg wa vitamini lapansi. Magwero kwambiri ndi nkhumba ndi ng'ombe chiwindi, bowa ndi nyemba zonse, yisiti Brewer a mtedza ndi mazira.

Little odziwika kufufuza mchere

choline izi, kapena vitamini B4. Iwo kawirikawiri olekanitsidwa payokha Komabe, kuganizira gulu lonse, muyenera kukumbukira za iye. Zakudya zokhala ndi vitamini lalikulu zedi, ayenera kukhala pa tebulo wanu tsiku lirilonse, amene chifukwa lero tinaganiza kuti akweze nkhani. Ine ndiyenera kunena kuti choline ndithu mokondera ankaona zazing'ono kufufuza amafotokozera. Iye imangokhala irreplaceable thupi chifukwa amatipatsa zoyendera ndipo thupi la mafuta m'chiwindi. Komanso, choline ndi normalizes wamanjenje dongosolo. Magwero kwambiri ndi ochiritsira mankhwala. Nyama ndi Brewer a yisiti curd, tchizi, mazira ndi nyemba, masamba osiyanasiyana ndi nsomba wochuluka.

Yosangalatsa kwambiri moti ndikufuna kugawana. Mavitamini a gulu nkofunika kwambiri kwa thupi lathu. Komabe, ngakhale mlingo ka mowa kuwaononga, kotero patapita mafunde phwando thupi ayenera kubwezeretsa. M'pofunikanso kuwonjezera zakudya za vitamini B gulu nkhawa kwambiri thupi ndi m'maganizo.

asidi pantothenic

Ndi kovuta kunena zimene zili mu thupi Yankho vitamini B5. Pafupifupi njira zonse kagayidwe kachakudya chitani ndi sachita, zimakhala onse ndi machitidwe zimadalira chikuonetseratu yachibadwa. Komanso, asidi pantothenic ndi mtundu wa kasupe wa unyamata, amene bwino matenda a khungu ndi normalizes CNS ntchito. Izi ndi vitamini yekha okhoza limbikirani kudzera pakhungu, choncho angagwiritsidwe ntchito yokonza masks zosiyanasiyana. Mu tsiku chofunika kudya 10-12 mg. Lili vitamini B5 mu buckwheat ndi oatmeal, yisiti ndi mtedza, ndi nyemba. gwero ndi chiwindi ndi nsomba, amadyera ndi dzira yolk, masamba ambiri ndi zipatso.

mavitamini zofunika - B6

Ngakhale kuti thupi likusowa mavitamini onse B, popanda yekha, kuti waima patsogolo. Pa matenda aliwonse ya ubongo mu malo oyamba izo Kwalamulidwa. Iye wakhala nawo mazana a zochita enzymatic a kagayidwe. Pyridoxine n'kofunika kuti chitukuko cha ubongo wake pa akalandire chithandizo ndi postnatal nthawi, kotero mayi woyembekezerayo muyenera konza zakudya zanu. Zakudya zokhala ndi vitamini B6 ambiri - ndi mbalame, nyama, nsomba, mbatata ndi zina masamba kukhuthala. Komanso, nkhani yofunika kwambiri ya B6 monga zipatso (kupatula zipatso). Daily mlingo - za 3 mg. Pankhaniyi, kukumbukira kuti chithandizo chilichonse matenthedwe kumachepetsa zili mavitamini B ndi kota. Nyama akulimbikitsidwa kuphika mu kukatentha awiri kupulumutsa pazipita mavitamini zothandiza.

kupatsidwa folic acid

Bwino kuti akazi onse amene angoyamba kumene amayi. Kuchokera ulendo woyamba kwambiri mkazi wapakati dokotala alandira umboni kutenga B9. Popeza kuti n'kofunika mapangidwe yachibadwa la chubu ubongo, ndipo ndi maziko a chitukuko tsogolo la chamoyo. Anthu amene ankadya ndalama zokwanira wa kupatsidwa folic acid pamaso mimba ndi pa trimester, mpata osauka kuvutika mu mwana wosabadwayo kwambiri m'munsi kuposa akazi, amene, chifukwa cha zopinga kotunga anakumana kuchepekedwa ake. Ndipotu kuthetsa kupanda B9 mosavuta. Iye ali ochuluka mu chiwindi ndi bowa, dzira yolk ndi buckwheat, kolifulawa ndi yisiti, anyezi, kaloti ndi kabichi. Zakudya zokhala ndi zambiri mavitamini B ndipo ayenera kukhala pa gome lanu tsiku lililonse, chifukwa sali zikutha.

cobalamin

Last pa mndandanda, koma choyamba kwenikweni. Iwo akhoza adzaikidwa pafupi vitamini B6. Thupi lathu sangathe lithe izo paokha, choncho, kuchuluka zikudalira pa muyezo zakudya. The B12 woyamba ndi udindo mapangidwe maselo a magazi. Iye amatenga gawo pa ntchito yopanga maselo mitsempha, ali nawo chimbudzi cha mapuloteni, zimam'patsa ndipo thupi mafuta. Iwo interacts ndi mavitamini a magulu ena, kutanthauza kuti popanda silidzachotsedwa chosakanikirana ndi zina zofunika kufufuza zinthu. Total thupi tsiku amafuna 3 ga B12. Zakudya zimene zimakhala ndi vitamini B12 lalikulu zedi - makamaka chakudya chiyambi nyama. mtsogoleri tinganene kuti ngati nyama yamwana wang'ombe chiwindi. Loti B12 mu nsomba ndi nsomba, ngakhale Seaweed, zimene kukhala njira kwa zamasamba. mkaka, tchizi, kanyumba tchizi - ndi Kuwonjezera wina chokoma kwa maphunziro waukulu cobalamin mkulu.