Ukutya okucebile kwiithamini ze-B

Amagama ambalwa malunga nezinto ezincedo. Ngaphandle kokutya okunokulinganisela, umntu onamhlanje akafumani inani elifunekayo lamavithamini. Yaye yonke into kukuba kwiminyaka yakutshanje ukusetyenziswa kwamandla komntu kuye kwehla ngamaxesha amaninzi. Ngenxa yoko, umntu waqala ukutya ukutya okuncinci aze athabathe i-vitamin engaphantsi. Ngaphezu koko, umxholo wabo ngokutya ezahlukeneyo, imifuno kunye neziqhamo zixhomekeke ngqo kwixesha. Bathatha umsebenzi oyintloko kwimveliso yamandla.

Imveliso equkethe iivithamini zeqela B:

• Amantongomane ePine.
• Ibindi kunye neentso.
• Imvubelo.
• Ubhontshisi.
• IWalnuts.
• I-Cheese ibindile.
• I-Champignons.
• IWalnuts.
• Pistachio.
• IMvana.

I-Vitamin B1 okanye elinye igama li-thiamine. Ngaphandle kwayo, iiseli zomzimba wethu azikwazi ukuhlala, kwaye ngakumbi ukwethuka. Injongo yaso ephambili kukukhuthaza ingqondo.

I-Thiamine ifumaneka kwiimifuno neziqhamo, kunye naku:

• Uluhlu.
• Pistachios.
• Kwipaa.
• Iipatata.
• Ngqolowa.
• Isiqu.
• I-Butter creamy.

I-Vitamin B2 okanye elinye igama-riboflavin liphucula ukusetyenziswa kwesibindi kunye nenkqubo yesifo. Idlala indima ebalulekileyo ekuhleni kweeprotheni, amafutha kunye ne-carbohydrate. Ngenxa yokungabikho kwe riboflavin emzimbeni womntu, i-hypovitaminosis iqala.

Ukutya okunotye kuwo:

• I-Cheese ibindile.
• IAlmond.
• Cocoa.
• Turnip.
• I-Champignons.
• Isinkwa se Rye.
• Cottage shiese.

I-Vitamin B3 iyanciphisa uxinzelelo lwegazi kwaye iphucula impilo yesibindi. Itholakala kwii-grain, i-peanuts, i-peas kunye ne-plums, kunye ne-buckwheat kunye neerisi zokutya.

I-Vitamin B4 iyimfuneko ukuba umzimba uhlale uhambelana ngokuqhubekayo kwegobolondo ekhuselekileyo yengqondo. Ukutya okunotye kuwo:

• Ibindi yesilwanyana.
• Iqanda le-Egg.
• Egg yenkukhu.
• Imveliso yeMacaroni.
• I-buckwheat groats.

I-Vitamin B5 okanye i-pantothenic acid ifakwe kwi-metabolism yamaprotheni, amafutha kunye ne-carbohydrate. Itholakala kwimvubelo ye-brewer, ubisi, ushizi kunye nengwenyama yengulube.

IiVithamini B6 kunye neB12 kufuneka zihlukaniswe ngokwahlukileyo, njengoko zixhasa isakhiwo samathambo, amazinyo kunye neentlobo. Ukongezelela, banyusela ukukhutshwa komzimba kwiintsholongwane ezahlukeneyo. Ukufumana inani elifanelekileyo, iinwele kunye nezipikili zomntu ziya kukhula ngokukhawuleza.

Ziziphi ukutya eziqukethe iivithamini B6 neB12?

• Mackerel.
• Tuna.
• Isipinashi.
• I-avovoc.
• Octopus.
• Sardine.
• Izintso.
• Kulula.
• Ieshizi.
• Brynza.
• Cottage shiese.

Uhlobo oluphambili lwalo lukunikwa ukuba alukhuseli ukufudumala, kwaye nangona ngexesha lokubilisa elide alilahlekelwa ngumsebenzi walo.

IiVithamini B7 kunye ne-B8 zithatha inxaxheba kwi-metabolism yamandla, zichaphazela kakuhle umsebenzi we-system. Ukutya okunotye kuwo:

• Isibindi singumkhumbu.
• Ubisi lobisi.
• Umzobo.
• I-orange.
• Lentils.
• Iifama.
• Oatmeal.
• IRainins.
• Iklabishi.
• Watermelon.

I-Vitamin B9 okanye i-folic acid ibalulekile ekusebenzeni ngokuqhelekileyo kwenkqubo yokutya. Iphucula isondlo, kwaye iphinde ibone ukubonakala okunempilo kwesikhumba.

Ukutya okunotyebi kwi-acid acid:

• Ubhontshisi.
• Isibindi sekhowudi.
• Amantongomane angama-walnuts.
• Isipinashi.
• I-oat groats.
• Ubisi bome.

I-vitamin B10 okanye i-paraaminobenzoic acid igqitywe ngabagqirha kwezi zifo ezilandelayo: ukukhathala kwengqondo, ukutshisa, ukulahleka kweenwele. I-Vitamin B11 iphucula umsebenzi weentso, iintlungu, intliziyo kunye nengqondo. Isetyenziswa kwamanye amayeza.