Iqela le-Vitamin B linamalungu asibhozo, elowo lubaluleke kakhulu kwimpilo yethu. Siyabulela ku-vitamin B, isibindi sethu, inkqubo ye-nervous, kunye nezitho zombono zingasebenza ngokuqhelekileyo. Kwakhona, akakwazi ukwenza ngaphandle kweqela levithamini kulabo abafuna ukulungelelanisa i-metabolism kunye nokuphucula ukusebenza kwenkqubo yokutya.
Kwinqanaba elithile, ukubaluleka kombuzo, apho ukutya kukho ubuninzi be-vitamin B, kunokungaphantsi kobungqina bososayensi ukuba umzimba womntu unako ukuvelisa le nto ngokwayo. Kodwa, njengoko uphando oluninzi lubonakalisiweyo, isixa semveliso esizimeleyo ayinelanga.
Imveliso equkethe i-vitamin B1
Ngokuqhelekileyo ukusilela kwesi siqendu kubonwa ngokutya okude kwexesha elide. Umthombo ocebileyo we-B1, ngokungaqhelekanga, uhluma iintlobo zeengqolowa. Kwakhona, kukho ezininzi kwi-isibindi kunye ne-bran. Ukuba unayo imbewu yeettaretha ukunambitha, awuyi kuziva ukungabikho kwalesi sigaba.
Ngesiseko sokumisela, isondlo ngasinye kufuneka sibe neezithako ezilandelayo: iimbotyi, iitapile, isonka se-rye, ibhakede ye-buckwheat . Yintoni ebalulekileyo, i-B1 - i-vitham e-soluble yamanzi, ngoko ukugqitha kwayo akunakukusongela.
Imveliso nge vithamini B2
Inani elikhulu le vithamini linokufumaneka kwiimantongomane. Kwakhona, iinqutyana zingatshintshwa ngokupheleleyo yizilimo, nangona zinqanaba elingaphansi kweB2.
Ukuba uhleli kwindawo yokutya yemifuno, ngoko ke le nto ifanelekile ukuthobela ingqalelo iklabishi kunye nepilgi yaseBulgaria. Oko okufuneka ukwazi, le mifuno kufuneka ihlolwe ukuba idle eluhlaza. Ukuba ukhetha kwiziqhamo, ke i-B2 ininzi kuma-apricot.
Ziziphi ukutya eziqukethe i-vitamin B3?
Le vithamini ibizwa ngokuba yi-nicotinic acid. Ukuze uyigcwalise emzimbeni, kufuneka uhlawule ngokwaneleyo ubhontshisi, amantongomane, ushizi onzima, iparsley, imihla. Kwakhona, kusekhona kakhulu kwimveliso yesilwanyana: inkukhu, inyama yenkomo, amaqanda.
Kubaluleke kakhulu ukuqinisekisa ukuba akukho nto engaphezulu kweli candelo. Oku kunokuphazamisa ukusebenza okuqhelekileyo kwesibindi kwaye, ekugqibeleni, uya kuqala ukuziva uhlaziyiweyo olungapheliyo, umva wokushisa, ulusu luya kumile, ukuhlaselwa kwe-arrhythmia kunokwenzeka.
Yiyiphi imveliso i-vitamin B5?
Ngokukodwa ininzi yale nqanaba kwisibindi, kodwa ukusetyenziswa kwayo kungatshintshwa ngokupheleleyo yimveliso yemvelaphi yezityalo. Ngoko, i-B5 ininzi kakhulu kuma-mushroom, i-peas eluhlaza, ingqolowa namantongomane.
Gcina ukhumbule ukuba le vithamini iyatshatyalaliswa ngokukhawuleza ngamaqondo aphezulu. Kuyathakazelisa, kukwabaninzi kotywala, ukulala iipilisi kunye ne- caffeine .
Ukutya okucebileyo kwi-vitamin B6
Kunzima ukuvuma ukulahleka kwe-B6 emzimbeni, kuba eli qhe le kileyo lifumaneka rhoqo kwizinto zombini kunye nezilwanyana.
I-Vitamin B6 ininzi kwimifuno eluhlaza, utamatayi, ukholifulawa, ubhanana, iitatata, okusanhlamvu, intlanzi, inyama, ubisi.
Ziziphi ukutya ezi-B9 iivithamini?
Eli qela lininzi elaneleyo kwimvubelo, iimbotyi, i-beetroot, i-carrot kunye ne-wholemeal. Ngokuphathelele kwimveliso yezilwanyana, i-B9 ininzi kwisibindi, i-caviar, i-yolk kunye noshizi.
Kuyinto enomdla ukuba umzimba unako ukuqokelela le nto, ngoko ukuba ukutya kwakho ixesha elincinci kungabandakanyi ukusetyenziswa kwezi zinto zingentla, akukho nto iyingozi.
Ziziphi i-B12?
Kubalulekile ukwazi ukuba iimveliso kunye nezityalo azikwazi ukuhlanganiswa kweli qela ngokwabo kwiimfuno zabo. Kodwa izilwanyana ezahlukileyo zingayigcina kwizicubu zazo, ngoko kubaluleke kakhulu ukuba ukutya kwakho kuqulethe inkomo, imvu, ingulube okanye inkukhu.