Zakudya zomwe zili ndi mavitamini a B

Mawu ochepa ponena za zinthu zothandiza. Ngakhale ndi chakudya chamadzulo, munthu wamakono samalandira mavitamini oyenera. Ndipo mfundo yonse ndi yakuti m'zaka zaposachedwa mphamvu ya munthu yakhala ikucheperachepera. Chifukwa chake, munthu anayamba kudya zakudya zochepa ndipo amalandira vitamini pang'ono. Komanso, zomwe zili mu zakudya zosiyanasiyana, ndiwo zamasamba ndi zipatso zimadalira nthawi yake. Amagwira ntchito yaikulu pakupanga magetsi.

Zamagulu okhala ndi mavitamini a gulu B:

• Mtedza wa pine.
• Chiwindi ndi impso.
• Yiti.
• Nyemba.
• Walnuts.
• Tchizi ndizolimba.
• Champignons.
• Walnuts.
• Pistachio.
• Mwanawankhosa.

Vitamini B1 kapena dzina lina ndi thiamine. Popanda izo, maselo a thupi lathu sangathe kukhala ndi moyo, makamaka amanjenje. Cholinga chake chachikulu ndicholimbikitsa ubongo.

Thiamine imapezeka masamba ndi zipatso, komanso:

• Pshene.
• Pistachios.
• Kwa mtola.
• Mbatata.
• Tirigu.
• Thunthu.
• Butter zokoma.

Vitamini B2 kapena dzina lina - riboflavin imapangitsa kuti chiwindi ndi mantha amagwira ntchito. Zimathandiza kwambiri pakuwonongeka kwa mapuloteni, mafuta ndi chakudya. Chifukwa cha kusowa kwa riboflavin mu thupi la munthu, hypovitaminosis imayamba.

Zakudya zolemera mmenemo:

• Tchizi ndizolimba.
• Amondi.
• Cocoa.
• Tembenuzani.
• Champignons.
• Mkate wa Rye.
• Kachisi tchizi.

Vitamini B3 imachepetsa kuthamanga kwa magazi ndipo imayambitsa matenda a chiwindi. Zimapezeka m'mbewu, chimanga, nandolo ndi plums, komanso mu buckwheat ndi mpunga wa mpunga.

Vitamini B4 ndi kofunika kuti thupi likhale losasinthasintha la chipolopolo choteteza ubongo. Zakudya zolemera mmenemo:

• Chiwindi cha ng'ombe.
• Mazira a mazira.
• Mayi wa nkhuku.
• Zamakono za Macaroni.
• Mababu a Buckwheat.

Vitamini B5 kapena pantothenic acid imakhudzidwa ndi kuchepa kwa mapuloteni, mafuta ndi chakudya. Amapezeka mu yisiti ya brewer, mkaka, tchizi ndi nkhumba nkhumba.

Mavitamini B6 ndi B12 ayenera kupatulidwa payekha, chifukwa amachirikiza mapangidwe a mafupa, mano ndi nsanamira. Kuonjezera apo, amachulukitsa thupi kuteteza matenda osiyanasiyana. Kupeza kuchuluka kwawo, tsitsi ndi misomali ya munthu zidzakula mwamsanga.

Ndi zakudya ziti zomwe zili ndi mavitamini B6 ndi B12?

• Mackerel.
• Tuna.
• Sipinachi.
• Kuchotsa.
• Octopus.
• Sardine.
• Impso.
• Zovuta.
• Zakuchi.
• Brynza.
• Kachisi tchizi.

Kusiyana kwake kwakukulu kumakhala kuti kulimbana ndi Kutentha, ndipo ngakhale nthawi yayitali yophika sikutaya ntchito yake.

Mavitamini B7 ndi B8 amagwira ntchito mu mphamvu yamagetsi, zimakhudza ntchito ya manjenje. Zakudya zolemera mmenemo:

• Chiwindi ndi nkhumba.
• Mkaka wa Mkaka.
• Mkuyu.
• Lalanje.
• Lentils.
• Nandolo.
• Oatmeal.
• Zokola.
• Kabichi.
• Mavwende.

Vitamini B9 kapena folic acid ndizofunikira kuti thupi likhale labwino. Zimalimbikitsa chilakolako, komanso zimapereka maonekedwe abwino kwa khungu.

Zakudya zomwe zili ndi folic acid:

• Nyemba.
• Chiwindi cha cod.
• Mtedza ndi walnuts.
• Sipinachi.
• Zakudya zopatsa.
• Mkaka uli wouma.

Vitamini B10 kapena paraaminobenzoic acid imayikidwa ndi madokotala chifukwa cha matenda awa: kutopa kwaumtima, kuyaka, kutaya tsitsi. Vitamini B11 imalimbikitsa ntchito ya impso, minofu, mtima ndi ubongo. Amagwiritsidwa ntchito m'ma mankhwala ena.