Ukudla okucebile kumavithamini B

Amagama ambalwa mayelana nezinto eziwusizo. Ngisho nokudla okulinganiselayo, umuntu wanamuhla akatholi inani elidingekayo lamavithamini. Futhi iphuzu liwukuthi eminyakeni yamuva ukusetshenziswa kwamandla omuntu kuye kwehla izikhathi eziningana. Ngenxa yalokho, umuntu waqala ukudla ukudla okuncane futhi wathola vithamini engaphansi kakhulu. Ngaphezu kwalokho, okuqukethwe kwabo kokudla okuhlukene, imifino kanye nezithelo ngokuqondile kuxhomeke esizini. Zithatha umsebenzi oyinhloko ekukhiqizeni kwamandla.

Imikhiqizo equkethe amavithamini eqembu B:

• Amantongomane kaPine.
• Isibindi nezinso.
• Imvubelo.
• Ubhontshisi.
• Ama-Walnuts.
• Ushizi unesibindi.
• Ama-Champignons.
• Ama-Walnuts.
• I-pistachio.
• IWundlu.

I-Vitamin B1 noma elinye igama ngu-thiamine. Ngaphandle kwalo, amangqamuzana omzimba wethu akakwazi nje ukuphila, futhi ikakhulukazi abesaba. Inhloso yalo enkulu ukugqugquzela ubuchopho.

I-thiamine itholakala kumifino nezithelo, kanye naku:

• I-Pshene.
• Ama-pistachio.
• Kule pea.
• Amazambane.
• Ngokolweni.
• Isiqu.
• I-Butter creamy.

I-Vitamin B2 noma elinye igama-riboflavin ithuthukisa ukusebenza kwesibindi nesistimu yezinzwa. Idlala indima ebalulekile ekusweleni kwamaprotheni, amafutha kanye nama-carbohydrate. Ngenxa yokungabi nalutho lwe-riboflavin emzimbeni womuntu, i-hypovitaminosis iqala.

Ukudla okucebile kuwo:

• Ushizi unesibindi.
• Ama-alimondi.
• I-cocoa.
• I-Turnip.
• Ama-Champignons.
• Isinkwa se Rye.
• I-cottage ushizi.

I-Vitamin B3 isinciphisa ukucindezeleka kwegazi futhi ithuthukisa impilo yebindi. Itholakala okusanhlamvu, amantongomane, ama-peas kanye nama-plums, kanye nokuthengwa kwezinhlayiya kanye nelayisi.

I-Vitamin B4 iyadingeka ukuze umzimba ugcine ukuvumelana okuqhubekayo kwegobolondo elivikelayo lobuchopho. Ukudla okucebile kuwo:

• Isibindi senkomo yenkomo.
• Iqanda le-egg.
• I-egg yenkukhu.
• Imikhiqizo ye-Macaroni.
• Ama-groats ase-Buckwheat.

I-Vitamin B5 noma i-pantothenic acid ihileleka ekutheni umzimba uqukethe amaprotheni, amafutha nama-carbohydrate. Itholakala emilenzeni ka-brewer, ubisi, ushizi kanye nengulube yengulube.

Amavithamini B6 neB12 kumele ahlukaniswe ngokwehlukana, njengoba asekela isakhiwo samathambo, amazinyo nezinsini. Ngaphezu kwalokho, zandisa ukumelana komzimba ezifweni ezihlukahlukene. Ukuthola inani elifanele, izinwele nezipikili zomuntu zizokhula ngokushesha.

Yikuphi ukudla okuqukethe amavithamini B6 no-B12?

• Mackerel.
• I-Tuna.
• Isipinashi.
• I-avocado.
• I-Octopus.
• I-sardine.
• Izinso.
• Kulula.
• Amachizi.
• Brynza.
• I-cottage ushizi.

Umehluko walo omkhulu ukhona lokuthi awuphikisi ukushisa, futhi ngisho nalapho ubilisa isikhathi eside awulahlekelwa umsebenzi wawo.

Amavithamini B7 no-B8 abamba iqhaza ekusetshenzisweni kwamandla kagesi, abathinte kakhulu umsebenzi wesimiso sezinzwa. Ukudla okucebile kuwo:

• Isibindi ingulube.
• Ubisi obisi.
• Umdwebo.
• I-orange.
• Amalenti.
• I-Peas.
• Oatmeal.
• Ukudla.
• Iklabishi.
• I-Watermelon.

I-Vitamin B9 noma i-folic acid ibalulekile ekusebenzeni okujwayelekile kwesimiso sokugaya. Ithuthukisa ukudla, futhi inikeza ukubukeka okunempilo esikhumbeni.

Ukudla okucebile ku-folic acid:

• Ubhontshisi.
• Isibindi se-cod.
• Amantongomane angama-walnuts.
• Isipinashi.
• I-oat groats.
• Ubisi bumile.

I-Vitamin B10 noma i-paraaminobenzoic acid inqunywe odokotela ngezifo ezilandelayo: ukukhathala kwengqondo, ukushisa, ukulahlekelwa izinwele. I-Vitamin B11 ithuthukisa umsebenzi wezinso, imisipha, inhliziyo nobuchopho. It isetshenziswa eminye imithi.