Yini enikeza umzimba wethu u-vitamin B?
Odokotela abaningi batusa i-vitamin B iziguli zabo. Odokotela abaningi bathi imikhiqizo equkethe amavithamini e-B anezindawo ezinhle zokudla ezivumela ukuthi kusetshenziswe indlela yokugaya nokugcizelela umzimba emzimbeni. Kumele uqaphele futhi ukuthi umzimba unayo i-vitamin B.
Lesi sitokisi sakhiwa amabhaktheriya asezintweni, kodwa, njengomthetho, akwanele ukuba asebenze ngokugcwele zonke izinhlelo nezinhlaka, ngakho-ke kubaluleke kakhulu ukwengeza ukudla okuqukethe ama vithamini B amavithamini.
Iqembu lamavithamini B.
Kumele kuqashelwe ukuthi iqembu lamavithamini B likhulu kakhulu futhi linamanani amaningi, kanye namavithamini ngamanye, nansi amanye awo:
- i-vitamin B1 - thiamine, iyadingeka ukuze kusetshenziswe umzimba. Ngaphezu kwalokho, kunomthelela ekwakhiweni kwemithombo eyengeziwe yamandla;
- I-vitamin B2 - i riboflavin iqinisekisa impilo yesikhumba sethu, izindlela zomgogodla kanye nezinambuzane ezimangcwaba;
- i-vitamin B3 - i-nicotinic acid, i-normalizes i-metabolism, ithuthukisa isimiso sezinzwa kanye nomgudu wamathumbu;
- i-vitamin B5 - i-pantothenic acid, into ebamba iqhaza ekunqumeni i-fat metabolism futhi inomphumela omuhle esimweni sesikhumba;
- i-vitamin B6 - i-pyridoxine, iyadingeka njenge-catalyst ye-metabolism, eyenziwa egazini, amangqamuzana obuchopho kanye nesikhumba;
- i-vitamin B9 - i-folic acid, umphumela ozuzisa ohlelweni lwe-hematopoietic, olusiza ukufeza ukusabela kwamakhemikhali okubalulekile okwenyama;
- i-vitamin B12 - i-cyanocobalamin, kuyadingeka ukuthi kusetshenziswe ngendlela efanele ukusebenza kwesimiso sezinzwa;
- i-inositol , yinto ekhethekile ene-anti-sclerotic effect futhi inomphumela omuhle esimweni sesimiso sezinzwa, isisu namathumbu.
Kodwa-ke, ukuze uzizwe umphumela wokuphefumula walezi zinto akwanele nje ukwazi ukuthi iyiphi yemikhiqizo iqukethe i-vitamin B, udinga ukuhlukanisa ukudla kwakho ngaphandle kwemikhiqizo ukuze ungaphezu kwamandla emzimbeni ngale vivithamini.
Yikuphi ukudla okuqukethe i-vitamin B?
Imikhiqizo equkethe amavithamini weqembu B, ihlukaniswe ngamaqembu amaningana - ngokusho komgomo wokuba khona kwezinhlobo ezithile zamavithamini. Ngokuvamile, umkhiqizo ngamunye ungumthombo wezinto ezihlukahlukene:
- I-vitamin B1 itholakala ku: ibhali, amazambane, isoso se-asparagusi, ubhontshisi, isibindi, izinhlamvu zommbila, imvubelo, isinkwa esinamafutha, i-bran, amantongomane;
- I-vitamin B2 itholakala ku: utamatisi, i-peas fresh, iklabishi, ama-apula, inkabi, imvubelo ye-brewer, i-turnips, amaqanda;
- I-vitamin B3 itholakala ku: imikhiqizo yobisi evutshiwe, imvubelo, inyama, ummbila, isobho, ukolweni, amakhowe;
- I-Vitamin B5 ingatholakala ku: izingxenye eziluhlaza zezitshalo, amantongomane, izikhupha zamaqanda, ama-porridges aphekwe okusanhlamvu okuhlanganyelwe;
- i-vitamin B6 enani elincinci iqukethe: inyama, imikhiqizo eminingi yemifino, inhlanzi;
- I-vitamin B12 ivame ukutholakala ekudleni okunamavithamini B9 ku: imvubelo, amaqanda, soy, ama-saladi, isibindi sesilwane, anyanisi, ikhabe, ama-orang.
Emvelweni, kukhona nemikhiqizo yonke equkethe izinhlobo eziningana zamavithamini B. Lezi yizinto ezilandelayo: amazambane, imvubelo (kubandakanya ubhiya), ushizi, amaqanda, isibindi sesilwane, izinhlobo ezithile zesinkwa, imikhiqizo yobisi obuningi, amantongomane.
Manje, ukwazi ukuthi yiziphi imikhiqizo equkethe i-vitamin B enjalo ewusizo, ungenza imenyu ehlukahlukene, egcwele futhi efanele. Uma kunokuntuleka kwamavithamini e-B emzimbeni, esikhundleni sokudla, kukwanele ukukhetha nokuqala ukudla umkhiqizo ozithandayo okukhona kulowo vivithamini, bese uzoba namandla okuqina, okunempilo nokuphikisana nezifo ezehlukene.