Iqembu le-Vitamin B liqukethe izingxenye eziyisishiyagalombili, okunye okubaluleke kakhulu empilweni yethu. Ngenxa ye-vitamin B, isibindi sethu, isimiso sezinzwa, nezitho zombono zingasebenza ngendlela evamile. Futhi, umuntu akakwazi ukwenza ngaphandle kweqembu le-vithamini kulabo abafuna ukugcizelela umzimba wabo nokuthuthukisa ukusebenza kwesistimu yokugaya ukudla.
Ngokwezinga elithile, ukubaluleka kombuzo, lapho ukudla kunezakhi eziningi zikavithamini B, kungancishiswa ngokusho koososayensi ukuthi umzimba womuntu ungaveza lesi sici uqobo. Kodwa, njengoba kucwaningo olwengeziwe lubonisiwe, inani lalezi zinto ezizimele azimele.
Imikhiqizo equkethe i-vitamin B1
Ngokuvamile ukulahlekelwa kwalesi sici kubonakala ngokudla okude okuphansi kwekhalori. Umthombo ocebile kakhulu we-B1, ngokungaqondakali ngokwanele, uhluma ukolweni kakolweni. Futhi, kuningi kulo esibindi nesibindi. Uma unezinhlamvu ze-sunflower ukunambitha, ngeke uzizwe ukuntuleka kwalesi sici.
Ngesizathu sokugunyazwa, ukudla ngalunye kufanele kube nezithako ezilandelayo: ubhontshisi, amazambane, isinkwa se-rye, iphalenda yokunye okunye okunye. Okubalulekile, i-B1 - i-vithamine engenawo amanzi, ngakho ukungaphezu kwayo akukwesabisi.
Imikhiqizo ene-vitamin B2
Inani elikhulu laleli vithamini lingatholakala kumantongomane. Futhi, amantongomane angashintshwa ngokuphelele yizilimo, nakuba anesilinganiso esiphansi kakhulu se-B2.
Uma uhlezi ekudleni kwemifino, khona-ke lokhu kuwufanelekile ukunaka iklabishi kanye nopelepele waseBulgaria. Okudingayo ukwazi, lezi zitshalo kufanele zizame ukudla okuluhlaza. Uma ukhetha izithelo, ke i-B2 iningi kuma-apricot.
Yikuphi ukudla okuqukethe i-vitamin B3?
Le vithamini ibizwa nangokuthi i-nicotinic acid. Ukuyigcwalisa emzimbeni, udinga ukukhokha ngokwanele ubhontshisi, amantongomane, ushizi onzima, iparsley, izinsuku. Futhi, kusekhona kakhulu emikhiqizweni yezilwane: izinkukhu, inyama yenkomo, amaqanda.
Kubaluleke kakhulu ukuqinisekisa ukuthi akukho okudlula ngaphezulu kwalesi sici. Lokhu kungaphazamisa ukusebenza okuvamile kwesibindi futhi, ekugcineni, uzoqala ukuzizwa unesihlungu esingapheli, umuzwa wokushisa, isikhumba soma, ukuhlasela kwe-arrhythmia kunokwenzeka ngempela.
Yiziphi imikhiqizo i-vitamin B5?
Ikakhulukazi le nxenye esibindi, kodwa ukusetshenziswa kwayo kungashintshwa ngokuphelele yimikhiqizo yemvelaphi yezitshalo. Ngakho-ke, i-B5 nayo inamakhowe amaningi, i-peas eluhlaza, ummbila namantongomane.
Khumbula ukuthi leli vithamini libhujiswa ngokushesha ngamazinga okushisa aphezulu. Kuyathakazelisa ukuthi futhi kuningi kakhulu kotshwala, amaphilisi okulala kanye ne- caffeine .
Ukudla okucebile nge-vitamin B6
Kunzima ukuvuma ukungabi khona kwe-B6 emzimbeni, ngoba lesi sici esivamile sivame ukutholakala kuzo zombili imikhiqizo yezitshalo nezilwane.
I-Vitamin B6 iningi emifino eluhlaza, utamatisi, ukholifulawa, ubhanana, amazambane, okusanhlamvu, inhlanzi, inyama, ubisi.
Yikuphi ukudla okungu-B9 amavithamini?
Lesi sici sinokuningi okwemvubelo, ubhontshisi, i-beetroot, isanqante ne-wholemeal. Ngokuqondene nemikhiqizo yezimfuyo, iB9 iningi esibindi, caviar, isikhupha kanye noshizi.
Kuyinto enesifiso sokuthi umzimba uyakwazi ukuqoqa lokhu, ngakho-ke uma ukudla kwakho okwesikhashana kungabandakanyi ukusetshenziswa kwemikhiqizo engenhla, khona-ke akukho lutho olwesabekayo.
Kuphi imikhiqizo ye-B12?
Kubalulekile ukwazi ukuthi imikhiqizo nezitshalo azikwazi ukwenza lesi sici ngokwabo ngezidingo zabo siqu. Kodwa izilwane ezihlukene zingayigcina ezinhlakeni zazo, ngakho-ke kubaluleke kakhulu ukuthi ukudla kwakho kuqukethe inyama yenkomo, imvana, ingulube noma izinkukhu.