Gulu la Vitamini B liri ndi zigawo zisanu ndi zitatu, zomwe zili zofunika kwambiri pa thanzi lathu. Chifukwa cha vitamini B, chiwindi, mantha, ndi ziwalo za masomphenya zingagwire bwino. Komanso, munthu sangathe kuchita popanda vitamini gulu kwa omwe akufuna kuonetsetsa kuti thupi lawo limayambitsa thupi komanso kusintha kayendedwe kamene kamayambitsa matenda.
Kufikira kwina, kufunika kwa funsoli, momwe zakudya zili ndi vitamini B zambiri, zingayesedwe potsutsidwa ndi asayansi kuti thupi la munthu likhoza kupanga chinthu ichi chokha. Koma, monga momwe kafukufuku wochuluka wasonyezera, kuchuluka kwa kudziimira komweku sikungakwanitse.
Zamagulu okhala ndi vitamini B1
Kawirikawiri kuchepa kwa chinthu ichi kumachitika ndi zakudya za nthawi yayitali. Chitsime cholemera kwambiri cha B1, chosamvetseka, chimakula tirigu mbewu. Komanso, pali zambiri mu chiwindi ndi chinangwa. Ngati muli ndi mbewu za mpendadzuwa kuti mulawe, simudzawona kuti palibe chofunikira ichi.
Pamalo ovomerezeka, chakudya chilichonse chiyenera kukhala ndi izi: nyemba, mbatata, mkate wa rye, phala la buckwheat . Chofunika kwambiri, B1 - vitamini wosungunuka m'madzi, kotero kuwonjezera kwake sikungakuopsezeni.
Zamagulu ndi vitamini B2
Mavitamini ambiri amapezeka mu mtedza. Ndiponso, mtedza ukhoza kusinthidwa kwathunthu ndi tirigu, ngakhale kuti ali ndi gawo la pansi kwambiri la B2.
Ngati mutakhala pa zakudya za ndiwo zamasamba, ndiye kuti mukuyenera kumvetsera kabichi ndi tsabola wa Chibulgaria. Chimene muyenera kudziwa, masambawa ayenera kuyesedwa kuti adye yaiwisi. Ngati mumasankha zipatso, ndiye kuti B2 ndi zambiri m'mapurikoti.
Ndi zakudya ziti zomwe zili ndi vitamini B3?
Vitamini amatchedwanso nicotinic asidi. Kuti mudzaze m'thupi, muyenera kulipira mokwanira nyemba, mtedza, tchizi, parsley, masiku. Komanso, zimakhala zambiri zogulira nyama: nkhuku, ng'ombe, mazira.
Ndikofunika kuonetsetsa kuti palibe chowonjezera pa ichi. Izi zingasokoneze chizoloŵezi cha chiwindi ndipo, potsiriza, mutha kuyamba kumva kusungunuka kosatha, kumverera kwa kutentha, khungu lidzakhala louma, kupweteka kwa arrhythmia kumatheka ndithu.
Kodi ndi vitamini B5 ziti?
Makamaka zambiri mwazigawozi mu chiwindi, koma ntchito yake ikhoza kusinthidwa kwathunthu ndi mankhwala a chiyambi. Choncho, B5 imakhalanso ndi bowa, nyemba zobiriwira, chimanga ndi mtedza.
Kumbukirani kuti vitamini iyi imangowonongeka kwambiri ndi kutentha. Chochititsa chidwi n'chakuti imakhalanso ndi mowa kwambiri, mapiritsi ogona komanso caffeine .
Zakudya zopatsa vitamini B6
Zimakhala zovuta kuvomereza kusowa kwa B6 mu thupi, popeza chinthu chofalachi chimapezeka nthawi zonse pazomera ndi zinyama.
Vitamini B6 ndi wambiri wamasamba, tomato, kolifulawa, nthochi, mbatata, tirigu, nsomba, nyama, mkaka.
Zakudya ziti ndi mavitamini a B9?
Izi zimakhala zokwanira mu yisiti, nyemba, beetroot, karoti ndi zonse. Zokhudzana ndi chiyambi cha nyama, B9 yochuluka mu chiwindi, caviar, yolk ndi tchizi.
Ndizodabwitsa kuti thupi limatha kudziunjikira, kotero ngati chakudya chanu kwa kanthaŵi kochepa sichitha kugwiritsa ntchito zinthu zopangidwa pamwambapa, ndiye palibe chowopsya.
Kodi ndi zinthu ziti za B12?
Ndikofunika kudziwa kuti mankhwala ndi zomera sangachite izi pokhapokha pazofuna zawo. Koma nyama zosiyana zimatha kuziika m'matumbo awo, kotero ndikofunikira kuti zakudya zanu zikhale ndi ng'ombe, nkhosa, nkhumba kapena nkhuku.