Yintoni eyenza umzimba wethu ube yi-vitamin B?
Uninzi oogqirha bancomela i-vitamin B kwizigulane zabo. Oogqirha abaninzi bathi iirakhi ezinemizimba ye-vitamine zinezixhobo ezifanelekileyo zokutya ezivumela ukuba ulungelelanise indlela yokugaya kunye nokwenza ngcono umzimba we-metabolism. Kubalulekile ukuphawula kunye nokuba umzimba unikawo ugalelo lwe-vitamin B.
Esi sitshixo senziwe ngamabhaktheriya asezintsheni, kodwa, njengommiselo, akwanele ukuba asebenze ngokupheleleyo kwiinkqubo kunye nezitho, ngoko kubalulekile ukongeza ukutya ukutya okunamavithamini B.
Iqela lamavithamini B.
Kufuneka kuqatshelwe ukuba iqela lamavithamini B likhulu kakhulu kwaye linamanani amaninzi, kunye namavithamini ngamanye, nantsi ezinye zazo:
- i-vitamin B1 - thiamine, imfuneko kwi-metabolism. Ukongeza, igalelo ekuphuhliseni imithombo yamandla eyongezelelweyo;
- I-vitamin B2 - riboflavin iqinisekisa impilo yesikhumba sethu, iindlela ze-nerve kunye nama membrane;
- i-vitamin B3 - i-nicotinic acid, ibeka ngokuqhelekileyo i-metabolism, iphucula inkqubo ye-nervous and tractinal tract;
- i-vitamin B5 - i-pantothenic acid, into ethatha inxaxheba kwisifo se-metabolism kwaye inegalelo eluncedo kwimeko yesikhumba;
- i-vitamin B6- pyridoxine, iyimfuneko njengento yokuxhaswa kwe-metabolism, eyenziwa egazini, eengqondweni kunye nasekhumbeni;
- i-vitamin B9 - i-folic acid, inomphumela kwi-system ye-hematopoietic, enceda ekusebenziseni iimpendulo zezinto eziphilayo ezibalulekileyo kwizinto eziphilayo;
- i-vitamin B12 - cyanocobalamin, kuyimfuneko yokumisela ukusebenza kakuhle kwenkqubo ye-nervous;
- i-inositol , yinto ekhethekileyo ene-anti-sclerotic effect kwaye inegalelo elincedo kumgangatho wesistim, isisu kunye namathumbu.
Nangona kunjalo, ukwenzela ukuba uzive umphumo wokukhusela kwezi zinto akwanele ukuba wazi ukuba zeziphi iimveliso eziqukethe i-vitamin B, kufuneka udibanise ukutya kwakho kwiindleko zee mveliso ukuze ungagqithisi umzimba ngeli vhamini.
Ziziphi ukutya eziqukethe i-vitamin B?
Imveliso equlethe iivithamini zeqela B, ihlulwe ngamaqela amaninzi - ngokwemigaqo yobuninzi beevithamini ezithile. Ngokuqhelekileyo, nganye imveliso ngumthombo weentlobo ezahlukeneyo:
- I-vitamin B1 ifumaneka kwi: ibhali, iifatata, i-asparagus, ubhontshisi, isibindi, iinkozo zengqolowa, imvubelo, isonka esinamafutha, i-bran, i-nut;
- I-vitamin B2 ifumaneka kwi: utamatisi, ii-peas ezitsha, iklabishi, ii-apula, inyama yeenkomo, imvubelo ye-brewer, i-turnips, amaqanda;
- I-vitamin B3 ifumaneka kwi: iimveliso zobisi ezityiweyo, imvubelo, inyama, ingqolowa, i-soy, ingqolowa, amakhowe;
- I-Vitamin B5 ifumaneka kuyo: iindawo eziluhlaza zezityalo, iifotyi, izikhuni zeqanda, iipereji eziphekwe kwizidyo ezingenakucala;
- I-vitamin B6 ngexabiso elincinci liqulethwe apha: inyama, imveliso enkulu yemifuno, intlanzi;
- I-vitamin B12 idla ngokutya kwi-vitamin B9 kwi: imvubelo, amaqanda, i-soy, i-salads, isibindi sesilwanyana, i-anyanisi, i-melon, i-oranges.
Kwimvelo, kukho imveliso yendalo yonke iqulethe iindidi zeevithamini zeB.Lezi ziveliso ezilandelayo: iizambatho, imvubelo (kubandakanywa ubhiya), ushizi, amaqanda, isibindi sesilwanyana, iintlobo zezonka, inani leemveliso zobisi ezimuncu.
Ngoku, ukwazi ukuba yiyiphi imveliso equle i-vitamin B efanelekileyo, unokwenza imenyu eyahlukileyo, epheleleyo nefanelekileyo. Ukuba kukho ukunqongophala kwamavithamini e-B emzimbeni, endaweni yokutya, ukwanele ukhethe kwaye uqale ukudla umveliso oyintandokazi apho kukho le vithamini, kwaye ke uya kuba namandla, unempilweni kwaye unokumelana nezifo ezahlukileyo.