Ukudla okunothe ku-vitamin B1
-Delile
Ukudla okunothe ku-vitamin B1, i-thiamine, okufana ne-oat flakes, imbewu ye-sunflower noma imvubelo ye-brewer ngokwesibonelo, kusiza ukuthuthukisa imetabolism ye-carbohydrate nokulawula ukusetshenziswa kwamandla.
Ngaphezu kwalokho, ukudla ukudla okunothe ku-vitamin B1 kungaba yindlela yokugwema ukulunywa omiyane, njengomiyane wedengue, igciwane le-zika noma umkhuhlane we-chikungunya, isibonelo, ngoba le vithamini ngenxa yobukhona besibabule yakha izinhlanganisela zesulfure eziyikhiphayo iphunga elingajabulisi ngezithukuthuku, ngokuba yinto exosha kakhulu yemvelo. Funda kabanzi ku: Ukuxoshwa kwemvelo.
Uhlu lokudla okunothe ku-vitamin B1
UVitamin B1 noma i-thiamine ayigcinwa kakhulu emzimbeni, ngakho-ke kuyadingeka ukuthola le vithamini ngokudla kwansuku zonke kokudla okunothe uvithamini B1, okufana nalokhu:
| Ukudla | Inani likavithamini B1 ngo-100 g | Amandla ku-100 g |
| Imvubelo ye-Brewer powder | 14.5 mg | Ama-calories angu-345 |
| Amagciwane kakolweni | 2 mg | Ama-calories angu-366 |
| Imbewu ye-sunflower | 2 mg | Ama-calories angu-584 |
| I-ham ebhemayo eluhlaza | 1.1 mg | Amakholori angama-363 |
| Inathi yaseBrazil | 1 mg | Amakholori angama-699 |
| Amasheya athosiwe | 1 mg | Ama-calories angu-609 |
| I-Ovomaltine | 1 mg | Amakholori angama-545 |
| Amantongomane | 0.86 mg | Ama-calories angu-577 |
| Ingulube ephekiwe | 0.75 mg | Ama-calories angu-389 |
| Ufulawa Wokolweni Uphelele | 0.66 mg | Amakholori angama-355 |
| Ingulube eyosiwe | 0.56 mg | Ama-calories angu-393 |
| Ama-flakes okusanhlamvu | 0.45 mg | Ama-calories angu-385 |
Igciwane lebhali kanye negciwane likakolweni nakho kuyimithombo emihle kakhulu kavithamini B1.
Umthamo wansuku zonke kavithamini B1 emadodeni aneminyaka engu-14 uneminyaka engu-1.2 mg / ngosuku, kanti kwabesifazane, abaneminyaka engu-19 ubudala, umthamo onconywayo ngu-1.1 mg / ngosuku. Ekukhulelweni, umthamo onconywayo ngu-1.4 mg / ngosuku, ngenkathi kubantu abasha, umthamo wehluka phakathi kuka-0.9 no-1 mg / ngosuku.
Iyini i-vitamin B1?
IVitamin B1 isebenza ukulawula ukusetshenziswa kwamandla ngumzimba, ivuselele isifiso sokudla futhi inesibopho semetabolism efanele yama-carbohydrate.
Auvithamini B1 awukhuluphele ngoba ayinama-kilojoule, kepha njengoba isiza ukukhuthaza inkanuko, lapho ukwengezwa kwale vithamini kwenziwa, kungaholela ekwandeni kokudla futhi kube nomphumela wesisindo esandayo.
Izimpawu zokushoda kukavithamini B1
Ukushoda kukavithamini B1 emzimbeni kungadala izimpawu ezinjengokukhathala, ukulahlekelwa isifiso sokudla, ukucasuka, ukudlikizela, ukuqunjelwa noma ukuqunjelwa, isibonelo.
Ngaphezu kwalokho, ukuntuleka kwe-thiamine kungaholela ekukhuleni kwezifo zesistimu yezinzwa ezifana neBeriberi, ebonakala ngezinkinga ekuzweleni, ukwehla kwamandla emisipha, ukukhubazeka noma ukwehluleka kwenhliziyo, kanye ne-Wernicke-Korsakoff syndrome, ukucindezeleka okubonakalayo, izinkinga zememori kanye nokuwohloka komqondo. Bheka zonke izimpawu nokuthi uphathwa kanjani uBeriberi.
Ukwengeza nge-thiamine kufanele kwelulekwe ngungoti wezempilo njengomuntu onomsoco, ngokwesibonelo, kepha ukudla ngokweqile i-Vitamin B1 kuyasuswa emzimbeni ngoba kuyivithamini encibilikiswa ngamanzi, ngakho-ke ayinabuthi uma ithathwa ngokweqile.
Bona futhi:
- Ukudla okunothe ku-vitamin B
Okuthunyelwe Okusha
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