Yini inovithamini B - ukudla impilo yethu

Yiziphi amavithamini? Lokhu ikakhulukazi organic ongaphakeme yamangqamuzana isisindo compounds okuyinto abayitholi kuhlelwe umqondo ngu umzimba womuntu, futhi siphuma ukudla. Amavithamini kubalulekile ukuze evamile izinqubo yezinto eziphilayo eziphilayo.

Amavithamini akhiwa ngesikhathi biosynthesis ngezitshalo nangezilwane kwezicubu.

Indima amavithamini emzimbeni ukuthuthukisa degree of ukusetshenziswa kwezakhi, ukunikeza main chemical yokusabela emzimbeni.

With ukuntuleka kwamavithamini ekudleni umzimba ukusongela iziyaluyalu ezinzima. Amavithamini kungaba ukucasha ngokubukeka, kodwa ngenxa amavithamini iwe izakhiwo oluhambelana umzimba, kunciphe ukusebenza kwezempilo jikelele.

Ingabe kubalulekile ukuba behlise isidumbu sayo Vitamin B iqembu amavithamini emzimbeni uyisidingo ukulondoloza izinga ejwayelekile yempilo.

Yini inovithamini B?

Vitamin B1 itholakala ezinye inyama (isibindi, izinso, ingulube mafutha), e-rye nokolweni isinkwa, okusanhlamvu amaningi (isib unyaluthi, i-oats, nokunye okufana nokolweni), okusabhontshisi, amazambane. Kuqinisa isimiso sezinzwa, kuthuthukisa nenkumbulo, kuhle ukugayeka.

Yilapho lidingeka ukuze kuvezwe uketshezi obhekene ukugaya ukudla. Ibalulekile ngenqubo evamile zamagama amaprotheni namafutha.

Vitamin B2 kuqukethwe isitho inyama (isibindi, izinso), futhi ushizi ojiyileyo, okusabhontshisi, okusanhlamvu, isipinashi, i-rye nokolweni lonke isinkwa. Vitamin B2 antioxidant enamandla evimbela umsebenzi olimazayo radicals khulula.

Linikeza evamile umzimba amaprotheni, amafutha kanye carbohydrate. Bekanye uvithamini A ehilelekile ukuhlinzekwa esivamile senqubo.

Futhi lokho inovithamini B?

Vitamin B 3 (njengoba ibizwa niacin, Vitamin PP) kuqukethwe rye nokolweni lonke isinkwa, okusanhlamvu amaningi (nokunye okufana nokolweni, amabele, oat), izinhlanzi, amantongomane, imifino, futhi inyama, futhi amakhowe omisiwe. Vitamin B3 kuyadingeka ukuze amaprotheni umzimba emzimbeni. Kuthinta inqubo kumiswa erythrocyte. Ithuthukisa izinqubo supply igazi.

Vitamin B5 ingatholakala imikhiqizo (isibindi kanye nezinso) futhi abavamile inyama, okusabhontshisi, inyama, yenkukhu nenhlanzi e, cauliflower ne utamatisi, e Iqanda isikhuphasha.

Vitamin B5 kuyadingeka umzimba ukwakha coenzyme A, okuyinto ohilelekile izinqubo eziningi kwamakhemikhali emzimbeni. CoA evumela umzimba ukuze uthole amandla ekudleni futhi kusiza inqubo neutralization ubuthi esibindini.

B6 kuqukethwe inyama, offal 9pecheni nezinso) e izinhlanzi, okusabhontshisi, e okusanhlamvu, kanye ikhabe, amazambane, pepper, garnet, rye nokolweni lonke isinkwa. Ubamba lichaza kumiswa yikhulu enzyme kubalulekile ukuba bahileleke izinqubo amakhemikhali umzimba.

Yilapho lidingeka ukuze kuvezwe injabulo i-hormone serotonin, nakho elawula ukugeleza imizwelo, isifiso sokulala indoda.

Futhi, serotonin esiza ekulawuleni umthelela hormone emzimbeni womuntu.

Kodwa noma yiziphi inovithamini B? Siyaqhubeka uhlu lwethu.

Vitamin B9 (eyaziwa ngokuthi i-folic acid) itholakala isibindi, ikakhulukazi eziningi zalo cod kwesibindi ngo rye nokolweni lonke isinkwa, okusanhlamvu, amakhambi (parsley, isipinashi, ulethisi). Folic acid uhlanganyela umzimba izinqubo hematopoietic emzimbeni.

Vitamin B12 - ezitholakala inyama, ushizi kanye nemikhiqizo kolwandle. Amaphrotheni ehilelekile izinqubo ezidingekayo sikhiqize ezicutshini futhi ukuqinisekisa ukusebenza evamile isimiso sezinzwa.

Yini inovithamini B, kulokho imikhiqizo zingabantu ikakhulukazi eziningi?

Vitamin namantongomane.

Kukuyiphi nati aqukethe uvithamini B?

Walnut uqukethe amavithamini B1, B2, B3.

Hazelnut uqukethe amavithamini B1, B2, B3.

Isicinganani ecebile amavithamini B1, B2.

Pine nut iqukethe cishe lonke iqembu amavithamini iqembu B.

Peanut uqukethe amavithamini B1, B2, B3.

Vitamin nuts eziqukethwe ifomu kalula digestible, okwenza nuts kuyingxenye ebalulekile ekudleni kwethu.