Ezi zinto zilandelelana ziyimfuneko ekusebenzeni ngokuqhelekileyo kweenkqubo ezininzi zomzimba, kubandakanywa ukugaya, ukuphazamiseka kunye neentliziyo ze-cardiovascular, ukuze ukwazi ukuba yikuphi ukutya okuqukethe ii-vitamini ze-B kunye nokuzibandakanya ekudleni kwakho kuya kunceda wonke umntu onenkathalo ngempilo yakhe.
Uphi i-vithamini B?
Ukuzalisa inani le microelelwe emzimbeni, kucetyiswa ukufaka ezi ziqhamo kunye namajikijolo kwimenyu yakho: i-watermelon, ibhanana, i-orange, i-pear, i-quince, i-plum kunye ne- currant emnyama . Kwi-100 g yeentlobo zonke eziluhlu luqulethe malunga ne-0.4 mg ye-vitamin, into eninzi. Ukulinganisela inani elifanayo le microelement uya kufumana xa udla i-100 g yeklabishi emhlophe okanye i-cauliflower, isitshalo seqanda, i-beet okanye igalikhi. Le nkunkuma eluncedo uya kuyifumana kwiipeya, ezinokudliwa zintsha kunye nemigodi, kunye neembotyi.
Ukuthetha malunga neyiphi iivithamini zeqela B, akunakwenzeka ukuba ungathethi ngemveliso yenyama. Inani elikhulu le microelement lisemzimbeni woguncu, inyama yenkomo kunye neengulube zesibindi, ulwimi, i-veal, izintso nentliziyo. Iingcali ziyalumkisa ukuba unyango olushushu luyabhubhisa ingxenye ye-vitamin, ngoko kuyafaneleka ukupheka iimveliso zenyama kwisiqabane, oku kuya kunciphisa ukulahleka kwezinto ezixabisekileyo, kwaye ngaphandle kwayo kuya kunciphisa inani leenqatha kwisitya, okubaluleke kakhulu kwabo balandela imigaqo yokutya okunempilo .
Ukuba ufuna ukwazi apho iivithamini zeqela b ziqulethe khona, ngoko uya kufuna ulwazi malunga nobukho bezinto ezinokutya kunye nemveliso yokutya. Ngokwenene, le nyi-microle ingatholakala kwi-pearl yebhali, ibhalley, i-buckwheat kunye ne-oatmeal, kucetyiswa ukuba udle ubuncinane ukukhonza enye ngeveki yale ngqolowa, kule meko, ukungaphumeleli kwale vithamini akusinakusongela. Ngezonka ezimhlophe kunye ne-rye nazo zilandelelanisa izinto zeqela B, kodwa awukwazi ukuzisebenzisa kakubi le mveliso yiphina isondlo sokutya, kuba ziqulethe i-carbohydrate eninzi, ngoko kuzama ukungadli ngaphezu kwe-200 g yemveliso yeebhakabhaka ngosuku.
Iingcaphephe zincoma ukutya ukutya kunye namavithamini zeqela B ezininzi kwinani labantu abachaphazelekayo kwimidlalo, abanengxaki yokukhathazeka ngokugqithiseleyo okanye abanenkinga yokuxinezeleka okukhulu, ukufumana ukulala , nokuphulukana nezifo. I-microelement iya kunceda ukubuyisela impilo kunye nentlalo ngokukhawuleza.