Nchiyani chimapereka thupi lathu la vitamini B?
Madokotala ambiri amalimbikitsa vitamini B kwa odwala awo. Madokotala ambiri amati mankhwala omwe ali ndi mavitamini a B ali ndi zakudya zabwino zomwe zimathandiza kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda komanso tizilombo toyambitsa matenda. Tiyenera kuzindikira kuti thupi liri ndi vitamini B.
Izi zimapangidwa ndi mabakiteriya omwe ali m'matumbo, koma, monga lamulo, sangakwanitse kugwira ntchito zonse ndi ziwalo, choncho ndizofunika kudya zakudya zomwe zili ndi vitamini B mavitamini.
Gulu la mavitamini B.
Tiyenera kuzindikira kuti gulu la mavitamini B ndi lalikulu kwambiri ndipo liri ndi zinthu zingapo, komanso mavitamini ena, apa pali ena mwa iwo:
- Vitamini B1 - thiamine, ndizofunika kuti kagayidwe kamene kagayidwe kake kagwiritsidwe ntchito. Kuphatikiza apo, zimathandiza kuti pakhale chitukuko china cha mphamvu;
- Vitamini B2 - riboflavin imapereka thanzi la khungu lathu, mitsempha ya mitsempha ndi mucous membrane;
- vitamini B3 - nicotinic asidi, normalizes kagayidwe kake kagayidwe kake, kamene kamatulutsa dongosolo la mantha ndi m'mimba;
- vitamini B5 - asidi pantothenic, chinthu chomwe chimayambitsa mafuta a metabolism ndipo chimakhala ndi phindu pa khungu;
- Vitamini B6 - pyridoxine, ndizofunikira monga chothandizira cha kagayidwe kamene kamayambitsa magazi, maselo a ubongo ndi khungu;
- vitamini B9 - folic asidi, opindulitsa pa hematopoietic system, yomwe imathandiza kuchita zinthu zamoyo zomwe zimakhudza thupi;
- vitamini B12 - cyanocobalamin, ndizofunikira kuti zikhale bwino kuti zikhale bwino;
- inositol , ndi mankhwala apadera omwe ali ndi anti-sclerotic effect ndipo amakhala ndi phindu pa dongosolo la mitsempha, m'mimba ndi m'matumbo.
Komabe, kuti muzindikire kuti mankhwalawa ndi okhutira kuti asadziwe kuti ndi mankhwala ati omwe ali ndi vitamini B, muyenera kudyetsa zakudya zanu mosiyana ndi mankhwalawa kuti musapitirize kutentha thupi ndi vitamini.
Ndi zakudya ziti zomwe zili ndi vitamini B?
Zamagulu omwe ali ndi mavitamini a gulu B, amagawidwa m'magulu angapo - malinga ndi mfundo ya kukhalapo kwa mavitamini osiyanasiyana. Kawirikawiri, chinthu chilichonse ndi gwero la zosiyanasiyana:
- Vitamini B1 amapezeka mu: balere, mbatata, katsitsumzukwa, nyemba, chiwindi, maso a chimanga, yisiti, mkate wochuluka, bran, mtedza;
- Vitamini B2 amapezeka mwa: tomato, nandolo yatsopano, kabichi, maapulo, ng'ombe, yisiti ya brewer, turnips, mazira;
- Vitamini B3 imapezeka mu: Zakudya zopangidwa ndi mkaka, yisiti, nyama, chimanga, soya, tirigu, bowa;
- Vitamini B5 ingapezeke mu: Mbali zobiriwira za zomera, mandimu, mazira a dzira, porridges zophikidwa kuchokera ku tirigu wosagawanika;
- Vitamini B6 pang'onopang'ono ali mu: nyama, zamasamba zambiri, nsomba;
- Vitamini B12 imapezeka mu zakudya zomwe zimapezeka ndi vitamini B9 mu: yisiti, mazira, soya, saladi, chiwindi cha ng'ombe, anyezi, vwende, malalanje.
Mu chilengedwe, palinso mitundu yonse yomwe ili ndi mitundu yambiri ya ma vitamini B. Izi ndizo zotsatirazi: mbatata, yisiti (kuphatikizapo mowa), tchizi, mazira, chiwindi cha nyama, mitundu ina ya mkate, zakudya zambiri za mkaka, mtedza.
Tsopano, podziwa kuti mankhwala ali ndi vitamini B othandiza kwambiri, mungathe kupanga masitimu osiyanasiyana, okwanira ndi olondola. Ngati pali kuperewera kwa mavitamini a B mu thupi, m'malo mokhala ndi zakudya, ndizotheka kusankha ndi kuyamba kudya zakudya zomwe mumazikonda kwambiri, zomwe zimakhala ndi vitamini, ndiyeno mumakhala wochuluka, wathanzi komanso wotsutsa matenda osiyanasiyana.