Ukubuza umbuzo, lapho amavithamini B emikhiqizo equkethe, udinga ukuqonda ukuthi lesi sigaba sinezinhlobo eziningana zezinto, ngakho-ke yilowo nalowo angaba ukwakheka kwemikhiqizo ehlukene.
Ayini amavithamini B?
- Ukuphendula umbuzo, lapho i-vitamin B1 iqukethe khona, kubalulekile ukuphawula imikhiqizo enjalo: amantongomane, i-bran, amazambane, ubhontshisi , ibhali.
- Ukukhuluma ngokuthi yimiphi imikhiqizo ibandakanya i-vitamin B2, yilezi: imikhiqizo yobisi omuncu, isibindi, ushizi, inyama yenkomo, amazambane, imvubelo ye-brewer, i-oats, utamatisi, ama-apula, iklabishi nokuningi okuningi.
- Umthombo oyinhloko kavithamini B3 ubhekwa njengemvubelo, kuhlanganise ubhiya, iphalishi kusukela kuhlobo olulodwa lwazo okusanhlamvu - ibhali, ukolweni, rye, ummbila, oats. Futhi, le vithamini itholakala ekudleni okunesilwane - isibindi, izinso, inyama. Ingatholakala nangokolweni, u-soy, amakhowe kanye nemikhiqizo yobisi oluvuthiwe.
- Umthombo oyinhloko kavithamini B5 ubhiya kanye nemvubelo evamile, isibindi, izinso, izikhupha zamaqanda, imikhiqizo yobisi omuncu, uhhafu oluhlaza oluhlaza lwezitshalo ezihlukahlukene (imifino eluhlaza, iziqongo zamaqathi, u-anyanisi, ama-radishes, i-turnips), okusanhlamvu okutholakala okusanhlamvu okungavunyelwe, amantongomane.
- Uma ukhuluma ngemikhiqizo equkethe i-vitamin B6, okokuqala kubalulekile ukwabela inhlanzi, inyama, isinkwa esivela kufulawa ophelele, okusanhlamvu okulungiselelwe kusuka kuhlobo olungaxhunyiwe lwe-groats, imikhiqizo yobisi olubi , i- bran , imvubelo, isikhupha samaqanda, isibindi, ubhontshisi.
- Kodwa umthombo oyinhloko wamavithamini B12 no-B9 yizinto ezinjengama-soy, amaqanda, imikhiqizo yobisi omuncu, izitshalo ezihlaza (isanqante, isithombo, i-turnip), imvubelo ye-brewer, isibindi sesilwane, u-anyanisi oluhlaza, ulethisi, ne-pate esibindi (hhayi kaningi kanye ngesonto).
Ukwazi ukuthi yikuphi ukudla okungamavithamini B, ungakwazi kalula ukudla okufanele futhi ugweme ukuntuleka kwamavithamini kuleli qembu.