Lezi zakhi ezilandelanayo ziyadingeka ukuze kusetshenziswe ngokujwayelekile izinhlelo eziningi zomzimba, kuhlanganise nokugaya ukudla, ukuphazamiseka kwemizwa nesifo senhliziyo, ukuze ukwazi ukuthi yikuphi ukudla okuqukethe amavithamini e-B nokuwafaka ekudleni kwakho kuzosiza wonke umuntu okhathalela impilo yakhe.
Uphi amavithamini e-B aqukethe?
Ukugcwalisa inani le-microelement emzimbeni, kutuswa ukuba ufake izithelo ezilandelayo kanye namajikijolo kumenyu yakho: ikhabe, ubhanana, i-orange, i-pear, i-quince, i-plum ne- currant emnyama . Ku-100 g yezinhlobo zonke ezivela kulolu hlu uqukethe cishe u-0.4 mg we-vitamin okuthiwa, okuyinto eningi kakhulu. Cishe inani elifanayo laleli microelement uzothola uma udla i-100 g iklabishi omhlophe noma ukholifulawa, isitshalo seqanda, isithombo sebhitrudi noma ugarlic. Lesi sici esiwusizo ozothola futhi ku-peas, esingadliwa esisha futhi sikheniwe, nobhontshisi.
Ekhuluma ngalokho amavithamini eqembu B aqukethe, akunakwenzeka ukuba ungakhulumi ngemikhiqizo yenyama. Inani elikhulu le microelement likhona kwenyama enogwaja, inyama yenkomo nenyama yengulube, ulimi, umvini, izinso nenhliziyo. Ochwepheshe baxwayisa ukuthi ukwelashwa kokushisa kubhidliza kancane kancane le vivithamini, ngakho-ke kunengqondo ukupheka imikhiqizo yenyama kubambhangqwana, lokhu kuzonciphisa ukulahlekelwa kwezinto eziyigugu, futhi ngaphandle kwalokho kuyonciphisa inani lamafutha esitsheni, okubaluleke kakhulu kulabo abalandela izimiso zokudla okunomsoco .
Uma ufuna ukwazi ukuthi amavithamini eqenjini b ayenamaphi, khona-ke uzodinga ulwazi mayelana nokuba khona kwalesi sitshalo kuzinhlamvu kanye nemikhiqizo yefulawa. Ngokuyinhloko, le microelement ingatholakala ebhaleni yebhali, ibhali, ukunye okunye okunye nokolweni, kunconywa ukuba udle okungenani ukukhonza okulodwa ngesonto lalawo okusanhlamvu, kulokhu, ukungabi nalutho kwale vithamini akukwesabisi. Esikhathini sesinkwa esimhlophe nesigwegwe kukhona nezakhi zokulandelela zeqembu B, kodwa awukwazi ukuhlukumeza le mikhiqizo nganoma yisiphi isondlo sokudla, ngoba iqukethe ama-carbohydrate amaningi, ngakho-ke zama ukudla okungaphezu kwe-200 g yemikhiqizo yobhakabhaka ngosuku.
Ochwepheshe batusa ukudla ukudla ngevithamini zeqembu B ezinengi kubantu abathintekayo ngokwezemidlalo, abanenkinga yokucindezeleka ngokweqile noma abanenkinga yokucindezeleka okukhulu, abalele ukulele , nokuphulukana nezifo. I-microelement izosiza ukubuyisela impilo nenhlalakahle ngokushesha.