Ukudla aqukethe uvithamini inqwaba. Yini ukudla aqukethe uvithamini B?

Namuhla, cishe bonke yezwa izakhiwo ngokuyisimangaliso amavithamini iqembu B. Bona banesibopho ukusebenza evamile isimiso sezinzwa futhi Kusizuzisa ku imisipha abushelelezi. Sekuyisikhathi eside Odokotela kuqashelwe ukuthi engayitholi njalo amavithamini leqembu emzimbeni kuthuthukisa mbono futhi kunomthelela inkambo evamile izinqubo bokuphila. Ukusetshenziswa ukudla okunothe lamavithamini, kuvimbela ikhanda futhi kwenza kube lula, lokhu kuyiqiniso ikakhulukazi migraines. B complex kubaluleke kakhulu ukuze kulondolozwe imisebenzi yokulungisa nokugcinwa kwamathimba ubuhle besifazane. Namuhla sifuna ukukutshela mayelana nemikhiqizo aqukethe uvithamini inqwaba.

uvithamini B1

Lona iqembu elikhulu izinto ezibalulekile ukuze umzimba wethu. Sizozama ukunitshela ngamunye wabo, futhi ikakhulukazi mayelana nomthelela emzimbeni, kanye mayelana nemikhiqizo evamile, okuyizinto imithombo yabo. Namuhla, ezifundweni olusemthethweni ukuqinisekisa umphumela okuyisimanga ngempela zonke saleli vithamini umuntu eziyinkimbinkimbi, futhi zifana kuya izindleko ezikhulayo izidakamizwa imithombo. Nokho, njengoba azi mayelana nemikhiqizo equkethe Vitamin izinto eziningi ezinkulu, ngeke kudingeke ukufaka into eyengeziwe kwezindleko ibhajethi yakho yasendlini.

Ngakho, thiamine kunomphumela omuhle kwemizwa uhlelo, inhliziyo kanye nemisipha, kubamba inqubo yokuguga bese ususa imikhiqizo imfucuza kanye ubuthi. Isilinganiso inani lansuku zonke zalo - 2 mg. Futhi manje ake sibheke okune uvithamini B1 inqwaba. Lena ngokuyinhloko imvubelo a elikulesi futhi lihluma kakolweni okusanhlamvu, bran futhi isibindi. imithombo Irreplaceable kukhona imbewu sunflower futhi sesame. Ziyakwazi ocebile Iqanda isikhuphasha, nokunye okufana nokolweni, zonke nuts.

Riboflavin (B2)

Zidle okune Vitamin B semali, unika umzimba wakho impilo nokuphila kade. Lokho yokuntuleka le enzayimu ngokuvamile iningi imbangela yezifo ezihlukahlukene eseluphele sasivumela abasha. Lokhu ukhwaliti ubuhlungu emuva futhi neuralgia, yokufa uhlangothi nokumelwa yinhliziyo, ukucindezeleka nokuningi. Ikakhulukazi, uma sikhuluma Vitamin B2, ke uhlanganyela namachibi zokunciphisa ukusabela zamagama nokwaphuka amaprotheni, nokwenziwa izakhamzimba. Riboflavin inqwaba ezitholakala inyama nemikhiqizo yalo. Ngaphezu kwalokho, imithombo kukhona amaqanda, izinhlanzi, okusanhlamvu lonke, okusabhontshisi, amakhambi nemifino eluhlaza. Amahora indoda kudingeka cishe 2 mg riboflavin. Le mali ingatholakala 50-100 g ushizi noma cottage shizi. Njengoba ubona, imikhiqizo aqukethe uvithamini B2 izinto eziningi ezinkulu, kukhona eyaziwayo futhi ayatholakala, futhi umuntu ngamunye bangakhetha labo ukuthi maningi angayithandi.

nicotinic acid

Lo vithamini unamagama amaningi. Ibizwa ngokuthi niacin, Vitamin PP ne vitamin B3. Kubalulekile kakhulu emzimbeni, kuthatha ukuhlanganyela ngenkuthalo synthesis amaphrotheni, amafutha kanye hormone. Yini ebaluleke kakhulu - ngaphandle saleli vithamini ayikwazi ukusebenza ngokujwayelekile ingqondo. Lokhu kube nomthelela omubi kumemori futhi ukucabanga, iphupho. Ngakho-ke kudingekile ukuba afake ekudleni nsuku zonke nokudla okune Vitamin B3 inqwaba. Ingcosana nicotinic acid kuhlelwe umqondo ngu umzimba, kodwa lokhu ngokuvamile awanele ukuhlawulela izono imfuneko nsuku zonke. Usuku edingekayo 15-20 mg we Vitamin. Imithombo kakhulu yengulube kanye yenkomo kwesibindi, amakhowe futhi zonke okusabhontshisi, imvubelo elikulesi, amantongomane futhi amaqanda.

trace amaminerali elaziwayo elincane

Lokhu choline, noma Vitamin B4. It is kuyaqabukela Nokho isehlane eceleni, abe anaka leliqembu lilonke, udinga ukukhumbula ngaye. Ukudla aqukethe uvithamini izinto eziningi ezinkulu, kufanele kube phezu kwetafula yakho nsuku zonke, okuyinto kungani namuhla sanquma ukukhulisa isihloko. Mangisho ukuthi choline ngempela dedengu kubhekwe ingane trace isici. He is nje Irreplaceable ngoba umzimba ngoba inikeza ezokuthutha futhi umzimba fat esibindini. Ngaphezu kwalokho, choline futhi normalizes isimiso sezinzwa. Imithombo kakhulu imikhiqizo ezivamile. Lokhu inyama futhi elikulesi imvubelo, izaqheqhe, ushizi, amaqanda futhi okusabhontshisi, imifino ehlukahlukene nenhlanzi oily.

Kakhulu ezithakazelisayo Eqinisweni, ukuthi ngingathanda ukwabelana. Amavithamini yaleli qembu elikhulu kubaluleke kakhulu umzimba wethu. Nokho, ngisho umthamo elincane utshwala ukubhubhisa ngokuphelele, ngakho ngemva idili umzimba olunesivunguvungu idinga umthamo wemvula. Kubalulekile futhi ukwandisa edonsa Vitamin B iqembu nokucindezeleka okungathi sína komzimba nokwengqondo.

pantothenic acid

Kunzima ngempela ukuthi yini emzimbeni womuntu iyaphendula Vitamin B5. Cishe zonke izinqubo umzimba ukuqhubeka iqhaza lakhe, zonke izicubu izinhlelo zincike yokwamukelwa evamile. Ngaphezu kwalokho, kuba pantothenic acid uhlobo umthombo wobusha, ethuthukisa isimo sesikhumba futhi normalizes CNS umsebenzi. Lona Vitamin kuphela elikwaziyo imunceke isikhumba, ngakho-ke ingasetshenziswa ukulungiselela buso ahlukahlukene. Ngosuku kuyadingeka kudle 10-12 mg. Iqukethe uvithamini B5 e nokunye okufana nokolweni kanye oatmeal, imvubelo, namantongomane, kanye legumes. Umthombo futhi isibindi nenhlanzi, imifino neqanda isikhuphasha, imifino eziningi izithelo.

amavithamini Okubalulekile - B6

Naphezu kweqiniso lokuthi umzimba udinga zonke amavithamini B, ngaphandle kokukhetha, oma phambili. Ngasiphi izifo ezithile zesimiso sezinzwa kwasekuqaleni ke lenikiwe. Ubelokhu ehilelekile amakhulu ukusabela enzymatic of umzimba. Pyridoxine kubalulekile sokuthuthukisa ubuchopho wengane ngesikhathi besakhulelwe kanye nangemuva kokuzalwa komntwana sikhathi, ngakho umama okhulelwe udinga nokwandisa ekudleni kwakho. Ukudla aqukethe B6 ngamanani amakhulu - kungcono inyoni, inyama, inhlanzi, amazambane kanye nezinye nemifino okunesitashi. Ngaphezu kwalokho, omunye wemithombo ebaluleke kakhulu B6 zihlanganisa izithelo (ngaphandle ezisawolintshi). Izinga Daily - mayelana 3 mg. Kulokhu, khumbula ukuthi noma iyiphi indlela yokwelapha ezishisayo kunciphisa okuqukethwe B amavithamini by cishe ikota yebahlali. Inyama Kunconywa ukupheka kubhayela double ukulondoloza esiphezulu amavithamini ewusizo.

i-folic acid

Ajwayelekile kubo bonke abesifazane abasanda aba omama. Kusukela ekuhambeleni kokuqala kakhulu udokotela owesifazane okhulelwe ithola izincomo ukuthatha B9. Iqiniso lokuthi kubalulekile ekwakhekeni evamile neural tube, futhi isisekelo ukuthuthukiswa esizayo umzimba. Labo kudliwe okwanele folic acid ngaphambi kokukhulelwa futhi ngesikhathi senyanga yokuqala, amathuba wokuthuthukisa kwezinso ku-fetus lingaphansi kakhulu kunalelo abesifazane, ngubani, ngoba ukunikezela izingqinamba wazibonela kusilela yayo. Eqinisweni ukulungisa ukuntuleka lula B9. Muhle eliningi esibindini amakhowe, amaqanda isikhuphasha kanye nokunye okufana nokolweni, ukholifulawa nemvubelo, anyanisi, izaqathe kanye iklabishi. Ukudla aqukethe esiningi B amavithamini zingaba kuthebula yakho nsuku zonke, ngokuba bengesibo eyindlala.

cobalamin

Kugcine kuhla lwethu, kodwa kuqala ukubaluleka. It zingafakwa eduze B6. umzimba wethu angeke synthesize ke ngokuzimela, ngakho-ke, inani lithembela ngokuphelele ekudleni ibhalansi. I B12 sokuqala ukwakheka kwamangqamuzana egazi abomvu. Uthatha ingxenye ekukhiqizeni amangqamuzana ezinzwa, ohilelekile ukugaya of amaprotheni, ama-carbohydrate namafutha umzimba. It baxhumana amavithamini zamanye amaqembu, okusho ukuthi ngaphandle ngeke wakwamukela futhi lonke kunesidingo trace izakhi. Ubude umzimba nsuku zonke kudinga 3 g B12. Ukudla okune- vitamin B12 in inqwaba - ngokuyinhloko ukudla okuvela ezilwaneni. Umholi kubhekwe njengento inyama yenkonyana isibindi. ULoti B12 e kwasolwandle nenhlanzi, ngisho e-izimila zasolwandle, okungaba inketho for inyama. Imikhiqizo yobisi, ushizi, cottage shizi - kungenye kwalokho esihlwabusayo ukuze izifundo eyinhloko cobalamin okusezingeni eliphezulu.