Zviratidzo zvekushaikwa kweB-yakaoma mavitamini

Zvemukati

• Vhitamini B1 - Thiamine
• Vhitamini B2 - Riboflavin
• Vhitamini B3 - Niacin
• Vhitamini B5 - Pantothenic asidhi
• Vhitamini B6 - Pyridoxine
• Vhitamini B7 - Biotin
• Vhitamini B9 - Folic Acid
• Vhitamini B12 - Cobalamin

Zvimwe zvezviratidzo zvakajairika zvekushaikwa kweB mavitamini mumuviri zvinosanganisira kuneta nyore, kutsamwa, kuzvimba mumuromo nerurimi, kurira mumakumbo uye nemusoro. Kuti udzivise zviratidzo, zvinokurudzirwa kuti munhu atevedzere chikafu chine chikafu chinokwanisa kupa aya mavitamini, zvakakosha kuti uve neanoratidzira wezvehutano kuti chikafu chienzaniswe.

Iwo mavitamini B akaomarara anoshandiswa kugadzirisa kugadzirwa kwesimba mumuviri, kuchengetedza hutano hwesisitimu, ganda, vhudzi uye ura. Uye zvakare, ivo vakakosha mukudzivirira kupererwa neropa nekusimbisa immune system.

Heano zviratidzo zvinokonzerwa nekushaikwa kwega kwega B-yakaoma vhitamini.

Vhitamini B1 - Thiamine

Vitamin B1, inozivikanwawo se thiamine, inoona nezve kudzora mashandisiro emagetsi uye kukurudzira chishuwo.

Zviratidzo zvikuru zvekushomeka: Kushaikwa kwevhitamini B1 mumuviri kunogona kukonzera kutetemera mumuviri, kuwedzera kwekurova kwemoyo, kufema, kushaya nzara, kushaya simba, kuzvimbirwa, kuzvimba mumakumbo nemakumbo, kukotsira uye kushaya hanya nekurangarira.

Uye zvakare, kushomeka kwevhitamini B1 kunogona kutungamira mukukudziridzwa kwechirwere cheBeriberi, chinova chirwere chehurongwa hwemitsipa chinoonekwa nekudzikira kwekunzwa uye simba remhasuru, kuoma mitezo nekundikana kwemoyo, semuenzaniso. Dzidza zvakawanda nezve chirwere ichi.

Kwamungawana: Vitamini B1 inogona kuwanikwa mune zvekudya senge mbiriso yeanobika, gorosi germ uye mbeu yezuva yezuva, semuenzaniso. Sangana nezvimwe zvekudya zvakapfuma muvhitamini B1.

Vhitamini B2 - Riboflavin

Vitamin B2, inonziwo riboflavin, inokwanisa kubatsira mukugadzira ropa, kuchengetedza zvakakodzera metabolism uye hutano hweganda nemuromo, kukurudzira kukura uye kudzivirira kuona uye nehurongwa hwemitsipa. Uye zvakare, vhitamini B2 inoshanda se

Zviratidzo zvikuru zvekushomeka: Kushaikwa kwevhitamini iyi kunogona kukonzera kutsvuka uye kuzvimba parurimi, maronda mumakona emuromo nemiromo, kuzvimba mumuromo, mhino nekugomera, conjunctivitis, maziso akaneta uye kuwedzera kwekunzwa kwechiedza, kuwedzera pakuderera kwekukura uye kupererwa neropa. .

Kwamungawana: Riboflavin inogona kuwanikwa mune yemombe chiropa, oat bran uye maamondi, semuenzaniso. Sangana nezvimwe zvekudya zvakapfuma muvhitamini B2.

Vhitamini B3 - Niacin

Vitamin B3, inozivikanwawo sekuti niacin, inoshanda nekuvandudza kutenderera kweropa, kudzikisa cholesterol mwero uye kudzora huwandu hweshuga muropa, kugona kudzora chirwere cheshuga. Uye zvakare, iyo inokwanisa kusunungura migraines uye kusimbisa maseru.

Zviratidzo zvikuru zvekushomeka: Kushayikwa kweVitamin B3 kunogona kukonzera zvimwe zviratidzo, sekuonekwa kwezvironda kumusana nemaoko, kushaya chikafu, manyoka, kusvotwa, kurutsa, kuonda, rurimi rutsvuku, kuora mwoyo uye kunyangwe kuora mwoyo.

Kwamungawana: Vitamini B3 inogona kuwanikwa munzungu, huku, hove uye miriwo miriwo, semuenzaniso. Ona zvimwe zvekudya zvakapfuma muvhitamini B3.

Vhitamini B5 - Pantothenic asidhi

Vitamin B5, inozivikanwa se pantothenic acid, inoshanda nekudzora cholesterol mwero, zvinobatsira mukugadzirwa kwehomoni uye mukurapa maitiro, mukuwedzera pakubvisa zviratidzo zveArthritis uye kuneta, sezvo iri basa rekugadzira simba.

Zviratidzo zvikuru zvekushomeka: Vitamin B5 kushomeka kunogona kuzivikanwa kuburikidza nezvimwe zviratidzo sekukanganiswa neganda, kurira uye kupisa mumakumbo, malaise, kuda kurutsa, kurwadziwa nemusoro, kurara, kupwanya mudumbu uye gasi.

Kwamungawana: Vitamini iyi inogona kuwanikwa mune zvekudya zvakaita sechiropa, gorosi bran, avocado, chizi uye mbeu yezuva, semuenzaniso. Ona vamwe pano.

Vhitamini B6 - Pyridoxine

Vitamin B6, inonziwo pyridoxine, yakakosha mukuchengetedza kwemetabolism, nervous system uye ganda. Uye zvakare, inoshanda kudzivirira chirwere chemwoyo, ichideredza BP uye ichibatsira mukugadzirwa kwehemoglobin.

Zviratidzo zvikuru zvekushomeka: Kana vhitamini B6 ikashaikwa mumuviri, maronda anogona kuoneka paganda nekutenderedza maziso, mhuno nemuromo, kuzvimba mumuromo nerurimi, pamwe nekubatwa.

Kwamungawana: Kuti uwedzere huwandu hwevhitamini B6 mumuviri, zvinokurudzirwa kudya chikafu chakadai semabhanana, salmon, mbatatisi, huku uye hazelnut, semuenzaniso. Ona zvimwe zvekudya zvakapfuma muvhitamini B6.

Vhitamini B7 - Biotin

Vitamin B7, inozivikanwawo sebiotin, yakakosha pakuchengetedza hutano hweganda nemvere, pamusoro pekusimudzira kunwiswa kwemamwe mavitamini B mumatumbu.

Zviratidzo zvikuru zvekushomeka: Kushaikwa kwe biotin mumuviri kunogona kucherechedzwa kuburikidza nekuonekwa kwezvimwe zviratidzo, sekutsamwa kweganda uye kuoneka kwemavara, conjunctivitis, kurwadziwa kwemhasuru, kuneta uye kuwedzera shuga yeropa. Uye zvakare, panogona kuve nekurasikirwa kwebvudzi, kurasikirwa kwechido, kuoma kwemeso uye kushaya hope.

Kwamungawana: Biotin inogona kuwanikwa munyama, mazai uye mukaka, semuenzaniso, uye kusangana kwayo mumuviri kuri nyore kudzoreredzwa kuburikidza nekudya kwakaringana. Ona zvimwe biotin-zvakapfuma zvekudya.

Vhitamini B9 - Folic Acid

Vitamin B9, inowanzozivikanwa se folic acid, yakakosha nekuti inobatsira mukuumbwa kwemamwe mapuroteni uye hemoglobin, mukuwedzera pakubatsira mukuumbwa kwehurongwa hwemitsipa yemwana, kudzivirira zvimwe zvirwere zvakakomba senge musana bifida, semuenzaniso. Naizvozvo, zvinowanzo kurudzirwa kuti vakadzi vari kuyedza kubata pamuviri vanofanira kutora folic acid yekuwedzera.

Zviratidzo zvikuru zvekushomeka: Kushaikwa kwe folic acid kunogona kutungamira mukushatirwa, kuneta, kutemwa nemusoro, kufema kwekufema, dzungu uye kurwara. Uye zvakare, kushomeka kwevhitamini B9 mumuviri kunogona kukonzera manyoka, megaloblastic anemia uye malabsorption yemamwe manyowa padanho remudumbu.

Kwamungawana: Vitamini B9 inogona kuwanikwa muzvikafu zvakati wandei, senge sipinachi, bhinzi, nyemba, mbiriso yemuchina uye okra, semuenzaniso. Svika pakuziva zvimwe zvekudya zvakapfuma mu folic acid.

Vhitamini B12 - Cobalamin

Vitamin B12, kana cobalamin, inodikanwa pakuumbwa kwemasero eropa uye metabolism yemamino acids, mukuwedzera pakubatsira kudzivirira moyo uye neurological zvirwere.

Zviratidzo zvikuru zvekushomeka: Kushomeka kweCobalamin kunokonzera kuneta, kushomeka kweropa, kushaya simba uye kusimbisa, kutetepa mumakumbo uye nedzungu, kunyanya kana uchisimuka kana kuedza.

Kwamungawana: Manyuko makuru evitamini B12 ndeyekudya kwemhuka, senge hove uye nyama, pamwe nemazai, chizi uye mukaka. Ona zvimwe zvekudya zvine vhitamini B12.