Kodi vitamini B ili kuti?

Mavitamini a B ndi amodzi mwa ofunika kwambiri kwa thupi lathu, choncho ayenera kudyedwa tsiku lililonse. Gululi limaphatikizapo thiamine (B1), riboflavin (B2), nicotinic acid (B3), choline (B4), calcium pantothenate (B5), pyridoxine (B6), biotin (B7), inositol (B8), folic acid (B9) ), paraaminobenzoic acid (B10), levocarnitine (B11), cyanocobalamin (B12), ndi laetryl, amygdalin (B17).

Vitamini B mu zakudya

Pofuna kupeza zinthu zonsezi, muyenera kudya zakudya zomwe zili ndi vitamini B tsiku ndi tsiku. Ambiri mwa vitamini B amapezeka mu chiwindi, nyama, nthochi, mtedza, mbatata, tirigu, mphodza, nyemba, yisiti ndi yisiti ya brewer. Komanso, vitamini B imapezeka mu zakudya monga mazira, nsomba, masamba obiriwira, mkaka, yamatcheri, apricot ndi mafupa a pichesi, mbewu za apulo.

Ngakhale mankhwalawa ali ndi vitamini B ambiri, amatsukidwa mosavuta thupi, makamaka akamamwa mowa, chikonga, caffeine ndi shuga, kotero mubweretseni zofunika tsiku ndi tsiku.

Kufunika kwa ma vitamini B

Tikapeza kuti zakudya zomwe zili ndi vitamini b, tifunikira kumvetsetsa chifukwa chake ndizofunikanso thupi lathu komanso chifukwa chake vitamini B ikufunika. Vitamini imeneyi imakhudza kuchulukitsa kwa kagayidwe ka tsitsi, kukonzanso tsitsi, kumakhudza thanzi labwino, kutulutsa minofu, kuwonjezeka kwa chitetezo chokwanira komanso kusinthasintha kwa kayendedwe ka mitsempha.

Kuonjezera apo, vitamini iyi imapangitsa kuti maselo akule ndi kupatukana komanso kuchepetsa chiopsezo cha khansa ya mphukira. Ngati pazifukwa zina simungapereke thupi lanu ndi zinthu zambiri, ndiye kuti muyenera kugwiritsa ntchito mavitamini a madzi owonjezera, kuti mukhale ndi thanzi labwino komanso kuti mukhalebe ogwira ntchito.