Kufunsa funso, kumene mavitamini a B omwe ali ndi mankhwalawa, muyenera kudziwa kuti gululi likuphatikizapo mitundu yambiri ya zinthu, choncho aliyense wa iwo akhoza kupanga zinthu zosiyanasiyana.
Kodi vitamini B ndi chiyani?
- Poyankha funso, komwe vitamini B1 ili ndi, muyenera kuwona zinthu zotere: mtedza, chinangwa, mbatata, nyemba , balere.
- Kulankhula za zinthu zomwe zimaphatikizapo vitamini B2, ndizo: mankhwala a mkaka, chiwindi, tchizi, ng'ombe, mbatata, yisiti, oats, tomato, maapulo, kabichi ndi zina zambiri.
- Chinthu chachikulu cha vitamini B3 chimayesedwa ngati yisiti, kuphatikizapo mowa, phala kuchokera ku mbewu zosagwiritsidwa ntchito - barley, tirigu, rye, chimanga, oats. Komanso, vitamini iyi imapezeka mu zakudya zomwe zimachokera ku chiwindi - chiwindi, impso, nyama. Zingapezekanso kuti zinamera tirigu, soya, bowa komanso mankhwala opangidwa ndi mkaka.
- Chitsime chachikulu cha vitamini B5 ndi mowa ndi yisiti wamba, chiwindi, impso, mazira a mazira, mankhwala a mkaka wowawasa, masamba obiriwira (ndiwo zamasamba, nsonga za kaloti, anyezi, radishes, turnips), tirigu omwe ali ndi tirigu wosadulidwa, mapeyala.
- Ngati mumalankhula za mankhwala omwe ali ndi vitamini B6, choyamba ndi kofunika kugawa nsomba, nyama, mkate wochokera ku ufa wathanzi lonse, tirigu wokonzeka kuchokera ku zakudya zopanda chotupa, zakudya zamkaka, mkaka, yisiti, dzira, chiwindi, nyemba.
- Koma gwero lalikulu la mavitamini B12 ndi B9 ndi zinthu monga soy, mazira, mankhwala a mkaka wowawasa, zomera zamasamba (karoti, radish, mpiru), yisiti ya brewer, chiwindi cha ng'ombe, masamba anyezi, letesi, ndi pate kuchokera ku chiwindi (osati kawirikawiri kamodzi pa sabata).
Kudziwa zakudya zomwe ali ndi mavitamini a B, mungathe kudya zakudya zoyenera ndikupewa kuchepa kwa mavitamini a gulu lino.