Ukudla okunothile ngamavithamini B
-Delile
- Uvithamini B1 (Thiamine)
- Uvithamini B2 (Riboflavin)
- Uvithamini B3 (Niacin)
- Uvithamini B5 (i-Pantothenic acid)
- Uvithamini B6 (Pyridoxine)
- Uvithamini B7 (Biotin)
- Uvithamini B9 (Folic acid)
- Uvithamini B12 (Cobalamin)
- Ithebula elinokudla okunothe ku-vitamin B complex
Amavithamini B, afana novithamini B1, B2, B3, B5, B6, B7, B9 kanye no-B12, abalulekile ama-micronutrients ekusebenzeni kahle kwe-metabolism, esebenza njengama-coenzymes abamba iqhaza ekuphenduleni kwe-catabolism yezakhi, okuholela ekukhiqizeni amandla adingekayo ukusebenza komzimba.
Njengoba engahlanganiswa ngumzimba, lawa mavithamini kufanele atholwe ngokudla, okufana nenyama, amaqanda, ubisi nemikhiqizo yobisi, okusanhlamvu, okusanhlamvu neminye imifino, futhi, uma kunesidingo, amavithamini angatholwa ngokusebenzisa izithasiselo ., Kunconywa ikakhulukazi kwabesifazane abakhulelwe, abantu abadla imifino kuphela, abantu abaphuza utshwala noma nganoma yisiphi isimo sezempilo esikhuphuka isidingo salo mavithamini.
Uvithamini B1 (Thiamine)
IVitamin B1 inegalelo ekusetshenzisweni komzimba, isiza ukulawula ukusetshenziswa kwamandla. Ngakho-ke, kuyisici esibalulekile ekukhuleni, ukugcinwa kwesifiso esivamile, ukusebenza kahle kokugaya nokugcinwa kwemizwa enempilo.
I-Vitamin B1 itholakala ekudleni okufana nesibindi sengulube, i-offal, okusanhlamvu okuphelele nokusanhlamvu okuqinisiwe. Bona ukuthi yikuphi ukudla okunothe ku-vitamin B1.
Uvithamini B2 (Riboflavin)
IVitamin B2 ineqhaza ekukhiqizweni kwamandla avela kumavithamini noshukela ekudleni, kubalulekile ekukhuleni.
Ukudla okunothe ku-vitamin B2 ubisi nemikhiqizo yobisi, inyama, imifino eluhlaza kanye nama-cereal acebile. Hlangana nokunye ukudla okunothe ku-vitamin B2.
Uvithamini B3 (Niacin)
UVitamin B3 ubhekene nokuguqula amanoni abe ngamandla emzimbeni, okusiza ukushisa ama-calories. Ngaphezu kwalokho, kubalulekile futhi imetabolism yama-carbohydrate nama-amino acid.
Ukudla okunothe ku-vitamin B3 yizinhlanzi, i-offal, inyama nezinhlamvu. Bona ezinye izibonelo zemithombo kavithamini B3.
Uvithamini B5 (i-Pantothenic acid)
Le vithamini, nayo ebalulekile ekuguqulweni komzimba, isebenza ekukhiqizeni ama-hormone nama-antibodies futhi ihlobene nokuphendula komzimba ekucindezelekeni.
Ukudla okuqukethe amanani aphezulu kavithamini B5 ekubunjweni kungukudla kwemvelaphi yezilwane nemifino, amaqanda, i-offal, isalmon nemvubelo. Bona izibonelo eziningi zokudla okunothe ku-vitamin B5.
Uvithamini B6 (Pyridoxine)
Uvithamini B6 usiza umzimba ukuthi ukhiqize ama-antibody, ukhiqize amandla avela kuma-protein nama-carbohydrate futhi uguqule i-tryptophan ibe yi-niacin. Ngaphezu kwalokho, futhi i-vithamini ebalulekile yokwakheka komzimba nokukhula okujwayelekile.
UVitamin B6 utholakala enyameni, okusanhlamvu, oats kanye nemifino. Bona ukudla okuningi nge-vitamin B6.
Uvithamini B7 (Biotin)
I-Vitamin B7 ibuye isize ekugcineni imetabolism isebenza futhi iyinto ebaluleke kakhulu empilweni yesikhumba, izinwele nezinzipho, ngoba inegalelo ekuvuseleleni nasekuqiniseni kwayo. Ngaphezu kwalokho, kuyasiza nokulawula i-glycemia ezimweni zohlobo lwesifo sikashukela sohlobo 2, ngoba iyangenelela ekusetshenzisweni kwama-carbohydrate.
Ukudla okuyimithombo yalesi sakhi sesibindi, amakhowe, amantongomane, inyama nemifino eminingi. Bona okunye ukudla nge-biotin.
Uvithamini B9 (Folic acid)
I-Vitamin B9 ivuselela ukukhiqizwa kwegazi namaseli athwala umoya-mpilo emzimbeni, kuvimbele ukukhathala njalo kanye ne-anemia. Futhi kuyisakhi esibaluleke kakhulu ekukhuleni kwengane, njengoba kubalulekile ekuhlanganisweni kwama-nucleic acid.
I-folic acid ikhona ekudleni okufana nemifino eluhlaza enamaqabunga, isibindi, inyama yenkomo, okusanhlamvu, i-broccoli nemvubelo.
Uvithamini B12 (Cobalamin)
Le vithamini ibuye isize ekukhiqizeni igazi nasekulondolozeni impilo yohlelo lwezinzwa nokugayeka komzimba, futhi ibalulekile ekwakhiweni kwama-nucleic acid kanye nama-nucleoprotein, imetabolism kwizicubu zemizwa kanye nokuqina nokukhula.
I-Vitamin B12 ikhona ekudleni okuvela ezilwaneni, njenge-viscera, ubisi nemikhiqizo yobisi Isibindi, izinso, ubisi nemikhiqizo yobisi, inyama namaqanda. Yazi ukudla okuningi kwe-cobalamin.
Ithebula elinokudla okunothe ku-vitamin B complex
Ithebula elilandelayo libonisa isifinyezo sokudla okunothe ngamavithamini B:
| Amavithamini | Ukudla okunothile ngo-B complex |
| B1 | Ijusi lewolintshi, uphizi, amantongomane, amakinati, izinhlanzi zasolwandle, amagilebhisi, isinkwa esimhlophe, amazambane angaphikwanga, oysters, irayisi elimhlophe, ikhabe, umango, inyama yenkomo, imbewu yamathanga, iyogathi kanye nokwatapheya. |
| B2 | Imvubelo kaBrewer, isibindi senkomo, inkukhu ne-turkey, i-oat bran, ama-alimondi, i-cottage shizi, amaqanda, ushizi, izinhlanzi zasolwandle, amaqabunga e-beet nembewu yethanga. |
| B3 | Imvubelo kaBrewer, inyama yenkukhu, i-oat bran, inhlanzi efana ne-mackerel, i-trout ne-salmon, inyama yenkomo, imbewu yamathanga, izinhlanzi zasolwandle, ama-cashews, ama-pistachios, amakhowe, amantongomane, iqanda, ushizi, udali, ukwatapheya kanye ne-tofu. |
| B5 | Imbewu ye-sunflower, amakhowe, ushizi, i-salmon, amakinati, i-pistachio cashews, amaqanda, i-hazelnut, inkukhu ne-turkey, ukwatapheya, ama-oysters, izinhlanzi zasolwandle, i-yogurt, udali, i-broccoli, ithanga, ama-strawberry nobisi. |
| B6 | Ubhanana, isalmoni, upelepele, amazambane angapheniwe, i-hazelnut, imfanzi, ujusi wetamatisi, i-walnut, ukwatapheya, umango, imbewu ye-sunflower, ikhabe, utamatisi isosi, i-paprika, amakinati kanye nodali. |
| B7 | Amantongomane, ama-hazelnuts, i-bran bran, ama-alimondi, i-oat bran, amantongomane, iqanda, amakhowe, ama-cashews, i-chard, ushizi, izaqathe, i-salmon, ubhatata, utamatisi, ukwatapheya, u-anyanisi, ubhanana, upopoya no-ulethisi. |
| B9 | Amahlumela eBrussels, uphizi, ukwatapheya, isipinashi, tofu, upopo, i-broccoli, ujusi wetamatisi, ama-alimondi, irayisi elimhlophe, ubhontshisi, ubhanana, umango, i-kiwi, i-orange, ukholifulawa kanye nekhabe. |
| B12 | Isibindi senkomo, izinhlanzi zasolwandle, ama-oysters, isibindi senkukhu, inhlanzi efana ne-herring, i-trout, i-salmon ne-tuna, inyama yenkomo, imfanzi, iyogathi, ubisi, ushizi, iqanda, inyama yenkukhu. |
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