Ukubuza umbuzo, apho iivithamini ze-B kwimveliso ziqulethe, kufuneka uqonde ukuba eli candelo lidibanisa iintlobo ezininzi zezinto, ngoko ke ngamnye kubo unokukwazi ukubunjwa kweemveliso ezahlukeneyo.
Ziziphi iivithamini B?
- Ukuphendula umbuzo, apho i-vitamin B1 iqulethe khona, kubalulekile ukuba uqaphele iimveliso ezinjalo: i-nut, i-bran, iitata, iimbotyi , ibhali.
- Ukuthetha malunga naziphi iimveliso zibandakanya i-vitamin B2, zilandelayo: iimveliso zobisi ezinomuncu, isibindi, ushizi, inyama yenkomo, iifatata, imvubelo ye-brewer, i-oats, utamatati, ii-apula, iklabishi nokunye okuninzi.
- Umthombo obalulekileyo we-vitamin B3 uthathwa njengesigwele, kubandakanya ubhiya, iphariji ukusuka kwintlobo engafuniweyo yokutya okusanhlamvu - ibhali, ingqolowa, i-rye, ingqolowa, i-oats. Kwakhona, le vithamini ifumaneka ekudleni okunesilwanyana - isibindi, izintso, inyama. Inokufumaneka nakwikolweni, i-soy, amakhowe kunye nemveliso yobisi.
- Umthombo oyintloko we-vitamin B5 ibhiya kunye nemvubelo eqhelekileyo, isibindi, izintso, izikhupha zeqanda, iimveliso zobisi ezinomuncu, iincinci eziluhlaza zityalo ezahlukeneyo (imifuno eluhlaza, iziqwenga zeetikiti, i-anyanisi, i-radishes, i-turnips)
- Ukuba uthetha ngeemveliso eziqukethe iivithamini B6, okokuqala kubalulekile ukunikezela intlanzi, inyama, isinkwa esivela kugugu olupheleleyo, okusanhlamvu okulungiselelwe kwi-kind of unats, i-groats, i-yolk yolk, isibindi, ubhontshisi.
- Kodwa umthombo oyintloko wamavithamini B12 kunye ne-B9 yile mveliso njenge-soy, amaqanda, iimveliso zobisi ezomuncu, izityalo ezihlaza (isanqante, isitiyi, i-turnip), imvubelo ye-brewer, isibindi sesilwanyana, i-anyanisi eluhlaza, i-lettuce kunye ne-pate esibindi (kungekhona kaninzi kanye ngeveki).
Ukwazi ukuba yeyiphi ukutya okuyi-vithamini B, unokwenza ukutya ngokufanelekileyo kwaye ukhuphe ukungabikho kwamavithamini kweli qela.