Zomwe timadya pa zakudya zathu sizodzaza ndi zinthu zothandiza, kotero pali chosowa chowonjezera cha vitamini-mineral complexes. Komabe, sikuti mavitamini onse opangidwa amadziwika bwino ndi thupi. Kuonjezera apo, pamene mutenga mavitamini, m'pofunika kuganizira kuti mphamvu ya vitamini yokwanira imadalira kuphatikizana ndi zomwe adatengedwa.
Mavitamini omwe ali ndi vuto la kuchepa kwa zakudya ndi mavitamini a gulu B. Pachifukwa ichi, ndi bwino kuti jekeseni zinthu izi mu thupi mwa mawonekedwe a jekeseni.
Kugwirizana pakati pawo mavitamini a gulu B
Ponena za momwe mavitamini a B akuyendera, tiyenera kudziwa kuti zinthu izi siziphatikizapo mavitamini komanso minerals, koma komanso wina ndi mnzake. Vitamini B6 sangathe kuphatikizidwa ndi vitamini B1, chifukwa zimasokoneza chiyanjano cha wina ndi mzake. Koma vitamini B2 vitamini B6 imagwirizanitsidwa bwino, komanso magnesium, calcium , zinki. Kuwonjezera apo, n'zotheka kuphatikiza mavitamini monga kuphatikiza: B2, B6, B9, komanso B2, B5, B9.
Vitamini B6 imagwirizananso ndi B12. Komabe, ngakhale izi zitachitika, madokotala amati amalimbikitsa kapena kuthira mavitaminiwa mosiyana. Ngati mukufuna kuyesa mavitamini a B osiyana, ndiye kuti ndibwino kuti muzisintha tsiku lililonse.
Kugwirizana kwa mavitamini B ndi mavitamini ena
Kugwirizana kwa mavitamini a gulu b ndi mavitamini ena ali ndi zinthu zingapo:
- Mavitamini a gulu B, makamaka B12 sayenera kuphatikizidwa ndi vitamini C (ascorbic acid), chifukwa salola kuti B12 iwonongeke;
- Mavitamini B2, B6 ndi B9 akhoza kuphatikizidwa ndi vitamini K;
- B6 ndi B12 ziphatikizidwa ndi vitamini D;
- pakati pa vitamini B12 ndi vitamini A ayenera kukhala osachepera maola 12;
- B2 ikhoza kuphatikizidwa ndi vitamini A.
Mapangidwe a mavitamini a gulu B
Kuphatikiza kwa zinthu
| B2 - B6 | B2 imathandiza B6 kuti apite mawonekedwe ogwira ntchito ndi kupeza zambiri momwe zingathere |
| B2 - Zinki | B2 imathandizira kuti muzimvetsa zitsulo |
| B6 - calcium, zinki | B6 amathandiza kukhala mu thupi la zinc ndi calcium |
| B6 - magnesium | Muthandizana wina ndi mzake kudya |
| B9-C | Vitamini C imachedwa kuchepetsa B9 mu ziwalo za thupi |
| B12 - calcium | B12 imadulidwa ndi calcium |
Kuphatikiza zinthu zolakwika:
| B1-B2, B3 | B1 ikuwonongeka mofulumira motsogoleredwa ndi B2 ndi B3 |
| B1-B6 | B6 imalepheretsa B1 kukhala yodalirika chifukwa cha ziwalo za thupi |
| В6 - В12 | B6 ikuwonongedwa motsogoleredwa ndi B12 |
| B9 - zinki | Sunganizana wina ndi mnzake |
| B12-C, chitsulo, mkuwa | B12 imayambitsa kusokoneza kwa zinthu izi ndi zonse zopanda phindu kwa zamoyo |