Zvikafu zvakapfuma mumaB mavitamini
Zvemukati
- Vhitamini B1 (Thiamine)
- Vhitamini B2 (Riboflavin)
- Vhitamini B3 (Niacin)
- Vhitamini B5 (Pantothenic acid)
- Vhitamini B6 (Pyridoxine)
- Vhitamini B7 (Biotin)
- Vhitamini B9 (Folic acid)
- Vhitamini B12 (Cobalamin)
- Tafura ine chikafu chakazara muvhitamini B yakaoma
B mavitamini, akadai sevhitamini B1, B2, B3, B5, B6, B7, B9 uye B12, akakosha micronutrients yekushanda kwakakodzera kwemetabolism, ichiita se coenzymes iyo inobata mukuita kwehutano hwehutachiona, zvinotungamira mukugadzirwa kwesimba rinodiwa kushanda kweiyo muviri.
Sezvo zvisina kugadzirwa nemuviri, mavitamini aya anofanirwa kuwanikwa kuburikidza nechikafu, senge nyama, mazai, mukaka uye zvigadzirwa zvemukaka, zviyo, zviyo nemimwe miriwo, uye, kana zvichidikanwa, mavitamini anogona kuwanikwa kuburikidza nekushandisa zvinowedzera. "
Vhitamini B1 (Thiamine)
Vitamin B1 inobatsira metabolism, ichibatsira kudzora mashandisiro emagetsi. Naizvozvo, chinhu chakakosha chikamu mukukura, kuchengetedza kweyakajairwa kudya, kushanda kwakakodzera kwekugaya uye kugadziriswa kwemitsipa ine hutano.
Vitamin B1 inogona kuwanikwa mune zvekudya senge nyama yenguruve chiropa, chikafu, zviyo zvese uye zviyo zvakasimbiswa. Ona kuti ndezvipi zvekudya zvakapfuma mu vitamini B1.
Vhitamini B2 (Riboflavin)
Vitamini B2 inobatsira mukugadzirwa kwesimba kubva kumavitamini neshuga kubva muchikafu, zvichikosha pakukura.
Chikafu chakapfuma muvhitamini B2 mukaka uye zvigadzirwa zvemukaka, nyama, miriwo yakasvibira yemashizha uye zviyo zvakapfumisa. Sangana nezvimwe zvekudya zvakapfuma muvhitamini B2.
Vhitamini B3 (Niacin)
Vitamin B3 inoshandura kushandura mafuta kuita simba mumuviri, kubatsira kupisa macalorie. Uye zvakare, zvakakoshawo kune metabolism yemakabohydrate uye amino acids.
Chikafu chakapfuma muvhitamini B3 hove, chikafu, nyama uye zviyo. Ona mimwe mienzaniso yevhitamini B3 zvinyorwa.
Vhitamini B5 (Pantothenic acid)
Vitamin iyi, zvakare yakakosha pametabolism, inoshanda mukugadzirwa kwemahormone nema antibodies uye inoenderana nemhinduro yemuviri kunetseka.
Chikafu chine huwandu hwakawanda hwevhitamini B5 mune izvo zvigadzirwa chikafu chemhuka uye miriwo mavambo, mazai, offal, salmon uye mbiriso. Ona mimwe mienzaniso yezvikafu zvakapfuma mu vitamini B5.
Vhitamini B6 (Pyridoxine)
Vitamin B6 inobatsira muviri kuburitsa masoja ekudzivirira chirwere, kugadzira simba kubva kumapuroteni uye makabhohaidhiretsi uye kushandura tryptophan kuita niacin. Uye zvakare, zvakare zvakare yakakosha vhitamini yemetabolism uye yakajairwa kukura.
Vitamini B6 inogona kuwanikwa munyama, zviyo, oats nemiriwo. Ona zvimwe zvekudya zvine vhitamini B6.
Vhitamini B7 (Biotin)
Vitamin B7 inobatsirawo kuti metabolism ishande uye chinhu chakakosha kwazvo kune hutano hweganda, vhudzi nezvipikiri, nekuti zvinopa hydration yayo nekusimbisa. Uye zvakare, inobatsirawo kudzora glycemia mune zverudzi rwechipiri chirwere cheshuga, sezvo ichipindira mukushandisa makabhohaidhiretsi.
Chikafu chiri manyuko eichi chinovaka chiropa, howa, nzungu, nyama uye yakawanda miriwo. Ona zvimwe zvekudya zvine biotin.
Vhitamini B9 (Folic acid)
Vitamin B9 inokurudzira kugadzirwa kweropa nemaseru anotakura okisijeni mumuviri, kudzivirira kuneta kazhinji uye kupererwa neropa. Ichowo chinhu chakakosha zvikuru mukukura kwechibereko, sezvo zvichikosha pakuumbwa kwenucleic acids.
Folic acid inowanikwa mune zvekudya zvakaita semuriwo une mashizha egirini, chiropa, nyama yemombe, zviyo, broccoli uye mbiriso.
Vhitamini B12 (Cobalamin)
Vitamini iyi inobatsirawo mukugadzira ropa nekuchengetedza hutano hwehurongwa hwemitsipa uye metabolism, uye yakakosha pakuumbwa kweiyo nucleic acids uye nucleoprotein, metabolism mumatumbu uye folate uye nekukura.
Vitamin B12 inowanikwa mune zvekudya zvemhuka, senge mune viscera, mukaka uye zvigadzirwa zvemukaka.Chiropa, itsvo, mukaka uye zvigadzirwa zvemukaka, nyama nemazai. Ziva zvimwe zvekudya zvecobalamin.
Tafura ine chikafu chakazara muvhitamini B yakaoma
Iyi tafura inotevera inoratidza chidimbu chezvikafu zvakapfuma mumavitamini B:
| Mavhitaminzi | Chikafu chakapfuma muB yakaomauka |
| B1 | Muto weoranjisi, mapizi, nzungu, nzungu, hove dzegungwa, mazambiringa, chingwa chena, mbatatisi isina kuvezwa, mbishi, mupunga muchena, visi, mango, nyama yemombe, mhodzi dzemanhanga, yogati uye avocado. |
| B2 | Mbiriso yaBrewer, chiropa chemombe, huku uye turkey, oat bran, maarumondi, kottage chizi, mazai, chizi, hove dzegungwa, mashizha ebeet uye mbeu yemanhanga. |
| B3 | Mbiriso yaBrewer, nyama yehuku, oat bran, hove senge mackerel, trout nesalmon, nyama yemombe, mbeu yemanhanga, hove dzegungwa, makashewu, mapistachios, howa, nzungu, zai, chezi, nyemba, makotapeya uye tofu. |
| B5 | Mbeu yezuva rezuva, howa, chizi, salmon, nzungu, pistachio cashews, mazai, hazelnut, huku uye turkey, avocado, oysters, hove dzegungwa, yogati, nyemba, broccoli, manhanga, mastrawberry nemukaka. |
| B6 | Banana, salmon, pullet, matapiri asina kuvezwa, hazelnut, shrimp, muto wedomasi, walnut, avocado, mango, mbeu yezuva, manwiwa, muto wemadomasi, paprika, nzungu uye nyemba. |
| B7 | Nzungu, nzungu, gorosi bran, maamondi, oat bran, nzungu, zai, howa, cashews, chard, chizi, macarrots, salmon, mbatatisi, madomasi, avocado, hanyanisi, mabhanana, mapopo uye lettuce. |
| B9 | Brussels inomera, pizi, avocado, sipinashi, tofu, papaya, broccoli, muto wedomasi, maamondi, mupunga muchena, bhinzi, mabhanana, mango, kiwi, orenji, cauliflower nemavise. |
| B12 | Chiropa chemombe, hove dzegungwa, oysters, chiropa chehuku, hove senge herring, trout, salmon uye tuna, nyama yemombe, shrimp, yogati, mukaka, chizi, zai, nyama yehuku. |
Zvinyorwa Zvakakurumbira
Post-Kurambana Zviitwa uye Don'ts
