15 Ukudla Okunempilo Kuphakeme Kumavithamini B
-Delile
- 1. Insalimoni
- 2. Imifino eluhlaza
- 3. Isibindi Nezinye Izinyama Zomzimba
- 4. Amaqanda
- 5. Ubisi
- 6. Inkomo
- 7. Ama-Oysters, ama-Clams kanye nama-Mussels
- 8. Imidumba
- 9. Inkukhu neTurkey
- 10. Yogathi
- 11. Imvubelo Yezomsoco neBrewer
- 12. Ingulube
- 13. Okusanhlamvu Okuqinisiwe
- 14. I-Trout
- 15. Imbewu Yobhekilanga
- Okusemqoka
Kunamavithamini ayisishiyagalombili B - ngokuhlangene abizwa ngamavithamini ayinkimbinkimbi B
Ziyi-thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) kanye necobalamin (B12).
Yize ngalinye lalawa mavithamini linemisebenzi ehlukile, ngokuvamile lisiza umzimba wakho ukuthi ukhiqize amandla futhi lenze ama-molecule abalulekile kumaseli akho (1).
Ngaphandle kwe-B12, umzimba wakho awukwazi ukugcina lawa mavithamini isikhathi eside, ngakho-ke kufanele uwagcwalise njalo ngokudla (1).
Ukudla okuningi kunikeza amavithamini e-B, kepha ukuze kubhekwe njengovithamini ophakeme kakhulu, ukudla kufanele okungenani kube ne-20% ye-Reference Daily Intake (RDI) ngokudla ngakunye. Ngenye indlela, ukudla okuqukethe u-10-19% we-RDI kuthathwa njengomthombo omuhle (2).
Nakhu ukudla okungu-15 okunempilo okuphezulu kuvithamini eyodwa noma ngaphezulu B.
1. Insalimoni
Le nhlanzi ezungeze konke okunomsoco iphezulu kumavithamini B amaningi. I-3.5-ounce (100-gram) yokupheka okuphekwe salmon iqukethe (3):
- I-Thiamine (B1): U-18% we-RDI
- I-Riboflavin (B2): 29% we-RDI
- I-Niacin (B3): U-50% we-RDI
- I-Pantothenic acid (B5): U-19% we-RDI
- I-Pyridoxine (B6): U-47% we-RDI
- ICobalamin (B12): Ama-51% we-RDI
Ngokwengeziwe, i-salmon iyinhlanzi ephansi ye-mercury ephezulu ngamafutha e-omega-3 asizayo, kanye ne-protein ne-selenium ().
Isifinyezo I-Salmon iphezulu ku-riboflavin, niacin, B6 kanye ne-B12, kanye nomthombo omuhle we-thiamine ne-pantothenic acid. Ngokwengeziwe, iphansi nge-mercury futhi inamafutha amaningi we-omega-3 namaprotheni.2. Imifino eluhlaza
Imifino eminingi enamaqabunga ibonakala ngokuqukethwe kwayo kwe-folate (B9). Lokhu kungenye yemithombo yemifino ephakeme kunazo zonke (5, 6, 7, 8, 9):
- Isipinashi, okuluhlaza: I-41% ye-RDI ngezinkomishi ezi-3 (85 amagremu)
- Isipinashi, okuphekiwe: U-31% we-RDI enkomishini engu-1/2 (85 amagremu)
- Imifino yeCollard, ephekiwe: U-20% we-RDI enkomishini engu-1/2 (85 amagremu)
- Imifino yetheniphu, ephekiwe: U-25% we-RDI enkomishini engu-1/2 (85 amagremu)
- I-lettuce yamaRomaine, eluhlaza: 29% we-RDI ngezinkomishi ezi-2 (85 amagremu)
Ngokuphawulekile, elinye ifilimu libhujiswa ukushisa ngesikhathi sokupheka, kanti amanye angadlulisela emanzini okupheka. Ukuze unciphise ukulahleka komuntu ngesikhathi sokupheka, gcoba imifino kuze kube phakathi nendawo phakathi kwethenda ne-crisp (, 11).
Isifinyezo Imifino eluhlaza, ikakhulukazi isipinashi, ama-collards, imifino yetheniphu kanye no-ulethisi waseRoma, kungeminye yemithombo yemifino emihle kakhulu. Zijabulele ziluhlaza noma uzifuthise kafushane ukuze ugcine ubuciko obukhulu.
3. Isibindi Nezinye Izinyama Zomzimba
Yize ingadumile kakhulu, inyama yezitho zomzimba - ikakhulukazi isibindi - igcwele amavithamini B. Lokhu kuyiqiniso noma ngabe kuvela enyameni yenkomo, yengulube, yemvu noma yenkukhu (12, 13, 14, 15).
Isibonelo, i-3.5-ounce (100-gram) ekhonza isibindi senkomo iqukethe (12, 16):
- I-Thiamine (B1): U-12% we-RDI
- I-Riboflavin (B2): Ama-201% we-RDI
- I-Niacin (B3): Ama-87% we-RDI
- I-Pantothenic acid (B5): Ama-69% we-RDI
- I-Pyridoxine (B6): Ama-51% we-RDI
- I-Biotin (B7): I-138% ye-RDI
- I-Folate (B9): Ama-65% we-RDI
- ICobalamin (B12): 1,386% we-RDI
Uma ungajwayele ukunambitheka okunamandla kwesibindi noma ubuke inyama yezitho zomzimba njengengakuphikisi, zizame phansi futhi zixutshwe nokusikwa kwendabuko kwenyama yomhlabathi noma uyengeze ekudleni okunongwe kakhulu, njenge-chili.
Isifinyezo Izinyama zomzimba - ikakhulukazi isibindi - ziphezulu kumavithamini amaningi we-B. Ukwenza isibindi sinambitheke kakhudlwana, usigaye ngokusika inyama okuvamile noma usisebenzise ekudleni okunongwe kakhulu.
4. Amaqanda
Iqanda elilodwa elikhulu liqukethe ama-33% we-RDI we-biotin asatshalaliswa phakathi kwe-yolk nomhlophe. Eqinisweni, amaqanda angomunye wemithombo ephezulu ye-biotin - isibindi kuphela esiqukethe okuningi (16, 17).
Amaqanda aqukethe namanani amancane amanye amavithamini B. Iqanda elilodwa eliphekiwe (50-gram) eliphekiwe liqukethe (16, 18):
- I-Riboflavin (B2): U-15% we-RDI
- I-Pantothenic acid (B5): U-7% we-RDI
- I-Biotin (B7): U-33% we-RDI
- I-Folate (B9): 5% we-RDI
- ICobalamin (B12): 9% we-RDI
Khumbula ukuthi amaqanda amhlophe aluhlaza aqukethe i-avidin, iphrotheni ebopha ne-biotin futhi evimbela ukumuncwa kwayo emathunjini akho uma uhlala udla amaqanda amhlophe amaningi aluhlaza. Ukupheka amaqanda kungasebenzi i-avidin futhi kunciphise izingozi zokuphepha kokudla (17, 19).
Uma ungadli amaqanda, inyama noma eminye imikhiqizo yezilwane, ungahlangabezana nezidingo zakho ze-biotin ngokudla ukudla okufana nemifino, izithelo, amantongomane, imbewu nezinhlamvu ezigcwele, konke okuqukethe inani elincane le-biotin (16, 17).
Isifinyezo Amaqanda angumthombo ophezulu we-biotin, alandela isibindi kuphela. Banikezela nge-1/3 ye-RDI ye-biotin ngeqanda elilodwa eliphekiwe.5. Ubisi
Inkomishi eyodwa yobisi engama-8 (240 ml) yobisi inikeza ama-26% we-RDI nge-riboflavin, kanye namanani amancane amanye amavithamini B (20):
- I-Thiamine (B1): U-7% we-RDI
- I-Riboflavin (B2): Ama-26% we-RDI
- I-Pantothenic acid (B5): 9% we-RDI
- ICobalamin (B12): U-18% we-RDI
Akumangazi ukuthi ucwaningo lukhombisa ukuthi ubisi neminye imikhiqizo yobisi ngokuvamile ingumthombo ophezulu wabantu we-riboflavin, ilandelwe inyama nezinhlamvu (,).
Isibonelo, ocwaningweni lokuhlola kubantu abadala abangaphezu kwama-36,000 eYurophu, imikhiqizo yobisi inikeze ama-22-52% we-riboflavin ekudleni kwabantu ().
Njengeminye imikhiqizo yezilwane, ubisi lungumthombo omuhle we-B12, onikezela ngo-18% we-RDI ngekomishi elilodwa (240-ml) elisebenza (19).
Ngaphezu kwalokho, umunca i-B12 kakhulu obisini nakweminye imikhiqizo yobisi - ngamazinga wokumunca angama-51-79% ().
Isifinyezo Ubisi neminye imikhiqizo yobisi ipakisha cishe ingxenye yesithathu yemfuneko yakho yansuku zonke ye-riboflavin enkomishini eyodwa (240 ml). Ubisi futhi ngumthombo omuhle we-B12 omuncwe kahle.6. Inkomo
Inkomo ingenza umnikelo omkhulu ekudleni kwakho uvithamini B.
Ocwaningweni olubukwayo lwemikhuba yokudla kubantu ababalelwa ku-2 000 eSpain, imikhiqizo yenyama nenyama kwakuyimithombo eyinhloko ye-thiamine, niacin ne-pyridoxine ().
Nayi inani lamavithamini B kusikidi esingu-3.5-ounce (100-gram) le-sirloin steak, elicishe libe uhhafu wosayizi wesiteki esincane kunazo zonke esivamise ukudliwa (24):
- I-Thiamine (B1): 5% we-RDI
- I-Riboflavin (B2): 8% we-RDI
- I-Niacin (B3): U-39% we-RDI
- I-Pantothenic acid (B5): 6% we-RDI
- I-Pyridoxine (B6): Ama-31% we-RDI
- ICobalamin (B12): 29% we-RDI
7. Ama-Oysters, ama-Clams kanye nama-Mussels
Ama-oysters, ama-clams kanye nezimbaza angumthombo obabazekayo we-B12 futhi ungumthombo omuhle kakhulu we-riboflavin. Banikezela ngamanani amancane we-thiamine, niacin kanye ne-folate.
Ukuphakelwa okuphekiwe okungu-3.5-ounce (100-gram) kokunikezwayo ngakunye (25, 26, 27):
Amavithamini B | Ama-oysters,% RDI | Ama-clams,% i-RDI | Izimbaza eziluhlaza okwesibhakabhaka,% RDI |
I-Thiamine (B1) | 8% | 10% | 20% |
I-Riboflavin (B2) | 26% | 25% | 25% |
I-Niacin (B3) | 18% | 17% | 15% |
I-Folate (B9) | 4% | 7% | 19% |
I-Cobalamin (B12) | 480% | 1,648% | 400% |
Lezi zinhlayiya nazo zinamaprotheni amaningi kanye namaminerali amaningana, kufaka phakathi i-iron, i-zinc, i-selenium ne-manganese. Bangumthombo omuhle wamafutha we-omega-3 futhi (25, 26, 27).
Isifinyezo Ama-oysters, izimbaza kanye nezimbaza ngamunye unikeza okungenani ama-RDI ama-RDI kavithamini B12 ngokudla ngakunye. Ziphezulu ne-riboflavin futhi zinikela ngamanani amancane we-thiamine, niacin ne-folate.8. Imidumba
Ama-legumes aphawuleka kakhulu ngokuqukethwe kwawo okuphezulu. Banikela ngamanani amancane amanye amavithamini B, kufaka phakathi i-thiamine, i-riboflavin, i-niacin, i-pantothenic acid ne-B6 (28).
Nakhu okuqukethwe okuphelele kwenkomishi eyi-1/2-cup (85-gram) ephekiwe yeminye imidumba edliwa kakhulu (29, 30, 31, 32, 33, 34, 35, 36):
- Ubhontshisi omnyama: 32% we-RDI
- I-Chickpeas (ubhontshisi we-garbanzo): Ama-35% we-RDI
- I-Edamame (ubhontshisi obuluhlaza): 60% we-RDI
- Uphizi oluhlaza: U-12% we-RDI
- Ubhontshisi wezinso: 29% we-RDI
- Ama-lentile: U-45% we-RDI
- Ubhontshisi wePinto: U-37% we-RDI
- Amantongomane esosiwe: U-44% we-RDI
I-Folate - noma ifomu lokwenziwa kwayo i-folic acid - kubalulekile ekunciphiseni ubungozi bokukhubazeka okuthile kokuzalwa. Qaphela ukuthi amaphesenti we-RDI angenhla asuselwa ku-RDI engama-400 mcg, kepha abesifazane abakhulelwe badinga ama-mcg angama-600 nsuku zonke (37).
Isifinyezo Iningi lezimbotyi - njengobhontshisi we-pinto, ubhontshisi omnyama nama-lentile - zinamafutha amaningi, ivithamini B ebalulekile ekunciphiseni ubungozi bokukhubazeka okuthile kokuzalwa.9. Inkukhu neTurkey
Inkukhu ne-turkey ziphawuleka kakhulu ngokuqukethwe kwazo kwe-niacin ne-pyridoxine. Inyama emhlophe - njengesifuba - ihlinzeka ngaphezulu kwalawa mavithamini amabili kunenyama emnyama - njengethanga - njengoba kukhonjisiwe etafuleni elingezansi.
Ukunikezwa kwe-3.5-ounce (100-gram) yenkukhu ephekiwe, engenasikhumba noma i-turkey (38, 39, 40, 41):
Amavithamini B | Inkukhu yebele,% RDI | Isifuba saseTurkey,% RDI | Inkukhu, inyama emnyama,% RDI | I-Turkey, inyama emnyama,% i-RDI |
I-Riboflavin (B2) | 7% | 8% | 13% | 15% |
I-Niacin (B3) | 69% | 37% | 33% | 17% |
I-Pantothenic acid (B5) | 10% | 7% | 12% | 14% |
I-Pyridoxine (B6) | 30% | 28% | 18% | 19% |
I-Cobalamin (B12) | 6% | 7% | 5% | 7% |
Uma weqa isikhumba senkukhu esinamafutha ukuze usike ama-calories, ungakhathazeki - amavithamini amaningi we-B asenyameni, hhayi esikhunjeni (42, 43).
Isifinyezo Inkukhu ne-turkey, ikakhulukazi izingxenye zenyama emhlophe, ziphakeme ngo-B3 no-B6. Izinkukhu ziphinde zinikeze inani elincane le-riboflavin, i-pantothenic acid ne-cobalamin. Iningi lomsoco lisenyameni, hhayi esikhunjeni.10. Yogathi
I-yogurt iyaziwa ngokuqukethwe kwayo kwe-riboflavin ne-B12. Yize umsoco wehluka ngohlobo lomkhiqizo, ukunikezwa kwezilinganiso zeyogathi (44, 45,, 47):
Amavithamini B | I-yogurt engenalutho,% i-RDI ngenkomishi engu-2/3 (amagremu ayi-170) | I-yogurt ye-Vanilla,% i-RDI ngenkomishi engu-2/3 (amagremu ayi-170) | I-yogurt elula yase-Greek,% i-RDI ngenkomishi engu-2/3 (amagremu ayi-170) | I-yogurt ye-vanilla efriziwe,% i-RDI ngenkomishi engu-2/3 (amagremu angama-95) |
I-Riboflavin (B2) | 18% | 26% | 36% | 20% |
I-Cobalamin (B12) | 26% | 35% | 53% | 11% |
Khumbula ukuthi lapho kunambitheka, ama-yogurt amaningi afriziwe futhi asefrijini nawo aqukethe amathisipuni ama-3-4 kashukela owengeziwe nge-2/3-cup-service ngayinye - ngakho-ke uwajabulele ngokulinganisela (45,, 47).
Izitolo zibuye zithengise izindlela eziningi ezingezona zobisi ze-yogurt, njenge-soy evutshiwe, ama-alimondi noma ama-yogurts kakhukhunathi. Kodwa-ke, le mikhiqizo - ngaphandle uma iqinisiwe - ngokuvamile akuyona imithombo emihle ye-riboflavin noma i-B12 ().
Isifinyezo I-yogurt iphezulu ngokwemvelo ku-B2 naku-B12, kepha ezinye izindlela ezingezona zobisi akuyona imithombo emihle yalawa mavithamini ngaphandle kokuthi aqinisiwe. Nciphisa ukudla kwakho i-yogurt enoshukela.11. Imvubelo Yezomsoco neBrewer
Imvubelo yokudla okunempilo kanye nemvubelo ye-brewer ayisebenzi, okusho ukuthi awukwazi ukuyisebenzisa ukwenza isinkwa. Esikhundleni salokho, abantu bayazisebenzisa ukukhulisa ukunambitheka nephrofayili yezakhi zezitsha.
Lemvubelo ngokwemvelo iqukethe amavithamini B futhi ivame ukuqiniswa nawo futhi - ikakhulukazi imvubelo yokudla okunempilo. Uma kunezelwa izakhamzimba, uzozibona zifakwa kuhlu lwezithako ezikwilebula.
Nakhu ukuthi imvubelo emibili iqhathaniseka ngokususelwa kusipuni esingu-2 (15-30-gram), noma lawa manani ehluka ngohlobo (48, 49):
Amavithamini B | Imvubelo yokudla okunempilo,% RDI | Imvubelo kaBrewer,% RDI |
I-Thiamine (B1) | 640% | 80% |
I-Riboflavin (B2) | 570% | 90% |
I-Niacin (B3) | 280% | 50% |
I-Pantothenic acid (B5) | 10% | 6% |
I-Pyridoxine (B6) | 480% | 40% |
I-Folate (B9) | 60% | 15% |
I-Cobalamin (B12) | 130% | 5% |
Abantu abadla imifino nemifino basebenzisa imvubelo yokudla okunempilo, njengoba iqiniswe nge-B12, okuyinselele ukuyithola uma ungadli imikhiqizo yezilwane ().
I-nutty-cheesy flavour yemvubelo yokudla okunomsoco futhi iyenza ithandwe njengesinongo. Imvubelo kaBrewer, noma kunjalo, inganambitha okumunyu futhi ingaxutshwa kangcono nokudla okufana nama-smoothies, ukugqoka isaladi noma isobho.
Isifinyezo Imvubelo yokudla okunempilo kanye nemvubelo ye-brewer ipakisha inani eliphakeme lamavithamini e-B - kepha ingxenye enkulu yamavithamini kwimvubelo yokudla okunempilo, kufaka phakathi i-B12, iyangezwa. Le mikhiqizo ingasetshenziselwa ukwengeza ukunambitheka noma izakhi kokunye ukudla.12. Ingulube
Njengezinye inyama ezivamile, ingulube igcwele amavithamini B amaningi. Kuyaphawuleka ikakhulukazi ngenani layo eliphakeme le-thiamine, lapho inyama yenkomo inikeza okuncane.
I-3.5-ounce (100-gram) yengulube loin chop inikeza (51):
- I-Thiamine (B1): Ama-69% we-RDI
- I-Riboflavin (B2): Ama-24% we-RDI
- I-Niacin (B3): Ama-24% we-RDI
- I-Pantothenic acid (B5): 9% we-RDI
- I-Pyridoxine (B6): Ama-27% we-RDI
- ICobalamin (B12): 14% we-RDI
Ukugcina inyama yengulube ikhethe kahle, khetha ukusikeka okhalweni, okungaphansi kakhulu kwamafutha nama-calories kunokusikwa kwamahlombe (okuvame ukusetshenziselwa ingulube edonswayo), ama-spareribs kanye nebhekoni (52).
Isifinyezo Ingulube iphezulu kakhulu kwi-thiamine, riboflavin, niacin kanye ne-B6. Ukusikeka kwengulube kunamafutha kakhulu futhi kwehle ngama-calories kunokusikwa kwamahlombe, ama-spareribs kanye nebhekoni.13. Okusanhlamvu Okuqinisiwe
Izinhlamvu zokudla kwasekuseni zivame ukuba namavithamini angeziwe, kufaka phakathi amavithamini e-B. Zihlole ohlwini lwezithako ().
Amavithamini B ajwayele ukufakwa ku-cereal yi-thiamine, i-riboflavin, i-niacin, i-B6, i-folate (njenge-synthetic folic acid) ne-B12. Amanani atholakala kumikhiqizo embalwa edumile - okungukuthi, amaCheerios neTotal yiGeneral Mills neRaisin Bran ngePost - angama (54, 55, 56):
Amavithamini B | Ama-Cheerios,% RDI ngekomishi elilodwa (28 amagremu) | Ingqikithi,% i-RDI ngenkomishi engu-3/4 (amagremu angama-30) | I-Raisin Bran,% i-RDI ngenkomishi eyodwa (59 amagremu) |
I-Thiamine (B1) | 25% | 100% | 25% |
I-Riboflavin (B2) | 2% | 100% | 25% |
I-Niacin (B3) | 25% | 100% | 25% |
I-Pantothenic acid (B5) | - | 100% | - |
I-Pyridoxine (B6) | 25% | 100% | 25% |
I-Folate (B9) | 50% | 100% | 50% |
I-Cobalamin (B12) | - | 100% | 25% |
Khumbula ukuthi okusanhlamvu okuningi kwasekuseni okuqinisiwe kunoshukela omningi ongeziwe nezinhlamvu ezihlanjululwe. Khetha umkhiqizo onama-gramu angaphansi kuka-5 kashukela ngokudla ngakunye nenhlamvu ephelele - njengokolweni ophelele noma i-oats ephelele - efakwe ohlwini njengesithako sokuqala.
Isifinyezo Izinhlamvu zasekuseni zivame ukufaka i-thiamine, i-riboflavin, i-niacin, i-folic acid, i-B6 ne-B12. Ezinye ziqukethe kuze kufike ku-100% we-RDI kulawa mavithamini. Noma kunjalo, kubalulekile ukukhetha okusanhlamvu okwenziwe okusanhlamvu okuphelele noshukela omncane.14. I-Trout
I-Trout, inhlanzi yamanzi angenasawoti, ihlobene kakhulu ne-salmon futhi inamavithamini amaningi we-B.
I-3.5-ounce (100-gram) yokuphaka okuphekiwe ye-trout inikeza (57):
- I-Thiamine (B1): Ama-28% we-RDI
- I-Riboflavin (B2): Ama-25% we-RDI
- I-Niacin (B3): 29% we-RDI
- I-Pantothenic acid (B5): 22% we-RDI
- I-Pyridoxine (B6): U-12% we-RDI
- ICobalamin (B12): I-125% ye-RDI
Ngokwengeziwe, i-trout ingumthombo omuhle kakhulu wamaprotheni, ocebile ngamafutha we-omega-3 futhi ne-mercury ephansi (57,).
Isifinyezo ITrout iphezulu ku-thiamine, riboflavin, niacin, pantothenic acid novithamini B12. Futhi iqukethe amaprotheni amaningi namafutha e-omega-3.15. Imbewu Yobhekilanga
Imbewu ye-sunflower ingenye yemithombo emihle kakhulu yezitshalo ze-pantothenic acid. Le vithamini B ithola igama layo isuselwa egameni lesiGreki "pantos," elisho ukuthi "yonke indawo," ngoba itholakala kokudla okuningi kwezitshalo nezilwane - kepha imvamisa kutholakala ngamanani amancane (59).
Ngokumangazayo, i-ounce elilodwa (ama-28 amagremu) wembewu ye-sunflower ipakisha ama-20% we-RDI ye-pantothenic acid. Imbewu ye-sunflower nayo ingumthombo omuhle we-niacin, i-folate ne-B6 (60).
Ibhotela le-sunflower, elidumile phakathi kwabantu abane-allergies yamantongomane, lingumthombo omuhle kakhulu we-pantothenic acid.
Nakhu ukuqhathanisa okuqukethwe kukavithamini B wezinhlamvu zikabhekilanga nebhotela le-sunflower (60, 61):
Amavithamini B | Imbewu ye-sunflower,% i-RDI nge-ounce elilodwa (28 amagremu) | Ibhotela le-sunflower,% i-RDI ngezipuni ezimbili (32 amagremu) |
I-Niacin (B3) | 10% | 8% |
I-Pyridoxine (B6) | 11% | 12% |
I-Pantothenic acid (B5) | 20% | 22% |
I-Folate (B9) | 17% | 18% |
Okusemqoka
Ukudla amanani anele amavithamini ayisishiyagalombili B akubeka endleleni eya ekudleni okunempilo.
Eminye imithombo ephezulu yamavithamini B afaka inyama (ikakhulukazi isibindi), izinhlanzi zasolwandle, izinkukhu, amaqanda, imikhiqizo yobisi, imidumba, imifino enamaqabunga, imbewu kanye nokudla okuqinisiwe, njengokudla kwasekuseni nemvubelo yokudla okunempilo.
Uma uvimbela ukungena kwakho kwamanye amaqembu okudla ngenxa yokungezwani komzimba noma ukudla, amathuba akho okushoda ngamavithamini B anganda.
Uma uzibuza ukuthi ngabe uthola amavithamini we-B anele yini, zama uhlelo lwamahhala lwe-inthanethi ukulandelela nokuhlaziya ukudla okudlayo isonto lonke. Ngemuva kwalokho ungalungisa imikhuba yakho yokudla ukuze uqinisekise ukuthi uthola amavithamini owadingayo.