Foods eziqulathe vitamin kukuninzi. Oko kutya ziqulathe vitamin B?

Namhlanje, phantse bonke weva malunga iimpawu ezimangalisayo iivithamini kwiqela B. Bona banoxanduva eqhelekileyo yokusebenza kwenkqubo Wayesoyika kwamnceda umsipha egudileyo. Oogqirha kudala kuqatshelwe ukuba inani rhoqo iivithamini yeqela emzimbeni kuphucula umbono kwaye kunegalelo zesiqhelo nokomzimba. Nokuselwa okune kwezi iivithamini, kuthintela intloko ebuhlungu kwaye yenza kube lula, oku kuyinyaniso ngokukodwa uqaqanjelwa. B complex kubaluleke kakhulu ukuba ulondolozo kunye nokulondolozwa ubuhle ababhinqileyo. Namhlanje sifuna ukukuxelela malunga iimveliso eziqulathe vitamin kukuninzi.

vitamin B1

Le iqela elikhulu kwezinto eziyimfuneko ukuze imizimba yethu. Siya kuzama ukuba bakuxelele ngayo ngamnye kubo, yaye ngokukodwa malunga nefuthe kwi emzimbeni, ngokunjalo malunga neemveliso njengesiqhelo, ezo imithombo zabo. Namhlanje, izifundo ezisemthethweni ukuqinisekisa isiphumo emangalisa ngokwenene le vitamin mntu entsonkothileyo, kwaye zifana kuya iindleko olukhulayo iziyobisi imithombo. Noko ke, ukwazi imveliso eziqulethe vitamin kukuninzi, akuyi kufuneka ukuba ufake into olongezelelweyo inkcitho mali yekhaya lakho.

Ngoko ke, hydrochloride kunempembelelo entle luvo, intliziyo kunye nezihlunu, ukucola inkqubo ukwaluphala yaye kususa iimveliso inkunkuma kunye ityhefu. I-avareji imihla yayo - 2 mg. Kwaye ngoku makhe sijonge okune vitamin B1 kukuninzi. Oku ngokuyintloko negwele a yamazimba neenkozo ingqolowa yantshula, bran nesibindi. imithombo zilahleka ke imbewu zikajongilanga kunye sesame. Bazizityebi yokuza sac, buckwheat, zonke nati.

Riboflavin (B2)

Kokudla okune vitamin B xa isixa esikhulu, unika impilo yakho emzimbeni ixesha elide. Ukuba ukunqongophala le enzyme isikakhulu unobangela zizifo ezahlukahlukeneyo womelele ngokwanelisayo abatsha. Le ubuhlungu eliphantsi emva neuralgia, kwamalungu omzimba kunye isifo sentliziyo, ukudandatheka kunye nangaphezulu. Ngokukodwa, xa sithetha vitamin B2, oko inxaxheba reactions igcwala-ukuhla kuyondelelaniswe kunye yokuwa iiprothini, le nokwenziwa kwezondlo. Riboflavin kukuninzi ezifumaneka inyama kunye neemveliso zobisi. Ukongeza, imithombo amaqanda, intlanzi, ukolo, iimbotyi, imifuno kunye nemifuno eluhlaza. Amaxesha ndoda efunekayo nama-2 mg riboflavin. Le mali ingafumaneka kwi 50-100 g itshizi okanye cottage sisi. Njengoko ubona, iimveliso eziqulathe vitamin B2 kukuninzi, baziwa kakuhle kwaye ziyafumaneka, kwaye umntu ngamnye ungakhetha ezo ngakumbi abangayithandiyo.

nicotinic acid

Le vitamin iye amagama amaninzi. Ibizwa niacin, vitamin PP kunye novithamini B3. Kubaluleke kakhulu ukuba umzimba, kuthatha indima ebonakalayo kwi Yindibanisela iiprothini, amafutha kunye iihomoni. Yintoni eyona nto ibalulekileyo - ngaphandle vitamin ayikwazi ukusebenza ngokuqhelekileyo ingqondo. Oku kunefuthe elibi inkumbulo kunye nokucinga, iphupha. Kuyimfuneko ke ngoko ukuba aquke kwizidlo ngemihla okune vitamin B3 kukuninzi. Imali encinane nicotinic acid kuhlelwe yi umzimba, kodwa oku kudla akwanelanga ukuba agubungele imfuneko ngemihla. Usuku efunekayo 15-20 mg le vitamin. Imithombo emihle yehagu kunye yenkomo wesibindi, amakhowa nabo bonke iimbotyi, igwele yamazimba, peanuts kunye namaqanda.

-Eyaziwa Little umkhondo bezimbiwa

Le choline, okanye novithamini B4. Oku kunqabile zodwa ngokwahlukileyo, nangona kunjalo, xa ucinga iqela ngokubanzi, kufuneka ukuba ukhumbule ngaye. Foods eziqulathe vitamin kukuninzi, kufuneka sibe itafile yakho yonke imihla, apho kungenxa yokuba namhlanje sagqiba ekukhuliseni sifundo. Ndimele nditsho ukuthi choline kakhulu kakubi ingqalelo a sakhi minor. Yena nje zilahleka umzimba kuba inika uthutho kunye yokucolwa kwamafutha esibindini. Ukongeza, choline kwaye normalizes luvo. Imithombo emihle iimveliso eziqhelekileyo. Le nyama yamazimba igwele, curd, itshizi, amaqanda kunye iimbotyi, imifuno ezahlukeneyo kunye ezinamafutha.

Kwati umdla, ukuba Ndingathanda ukwabelana. Iivithamini eli qela elikhulu kubaluleke kakhulu ukuba imizimba yethu. Noko ke, nkqu igcuntswana leyeza utywala kubatshabalalisa ngokupheleleyo, ngoko emva kokuba umzimba isidlo isaqhwithi kufuneka wemvula. Kubalulekile kwakhona ukuba ukwandisa inani yeqela vitamin B kunye konxunguphalo ngokwasemzimbeni nangokwasengqondweni.

pantothenic acid

Kunzima kakhulu ukuba yintoni na emzimbeni womntu aphendula vitamin B5. Phantse zonke iinkqubo pathways phambili inxaxheba bakhe, zonke izicwili kunye neenkqubo zixhomekeke nokwamkelwa yesiqhelo. Kwakhona, pantothenic acid ungumlinganiswa onjani na umthombo wobutsha, nto leyo iphucula imeko kolusu normalizes umsebenzi CNS. Oku kuphela vitamin onako wendele kuyo eluswini, ngoko inokusetyenziswa lokulungiselela iimaski ezahlukeneyo. Ngemini ekufuneka sizisebenzisile 10-12 mg. Iqulethe vitamin B5 in buckwheat kunye oatmeal, igwele, kunye neenkozo zepistasi, imidumba. Umthombo kwakhona isibindi kunye nentlanzi, imifino kunye iqanda sac, imifuno emininzi neziqhamo.

iivithamini Kubalulekile - B6

Ngaphandle kwento yokuba umzimba ufuna zonke iivithamini B, ngaphandle kokukhetha, oma phambili. Kuyo nayiphi na zifo e-nervous system kwindawo yokuqala kokuba kumiselwe. Yena uye wabandakanyeka amakhulu ngayo enzymatic emzimbeni. Pyridoxine kubalulekile kubme uphuhliso ingqondo yomntwana ngexesha siswini kunye kokubeleka, ngoko umama okhulelweyo kufuneka nokwandisa ekudleni kwakho. Okune vitamin B6 amanani amakhulu - oko intaka, inyama, intlanzi, iitapile kunye nezinye imifuno okunesitatshi. Ngaphezu koko, enye imithombo ebalulekileyo B6 ziquka iziqhamo (ngaphandle sohlobo). yangosuku - malunga ne-3 mg. Kulo mzekelo, khumbula ukuba naluphi na unyango thermal kunciphisa umxholo B iivithamini yi malunga ikota. LweNyama Kucetyiswa ukuba apheke a kwibhoyila kabini ukugcina ubuninzi iivithamini luncedo.

folic acid

Eqhelekileyo kubantu bonke abasetyhini abasanda baba omama. Ukususela utyelelo kugqirha komithiyo kakhulu lifumana ingcebiso ukuthatha B9. Isibakala sokuba kubalulekile ukuba ukuyilwa yesiqhelo uvaleke, kwaye isiseko kuphuhliso lwexesha elizayo eziphilayo. Abo babengagqitywanga mali olwaneleyo folic acid phambi ukhulelwe kwaye ngexesha ekhulelwe, ithuba yokuqulunqa ukungaqheleki kule umbungu asezantsi kakhulu kunalowo ngabafazi, owathi, ngenxa yeengxaki ubonelelo onamava intsilelo yayo. Enyanisweni ukulungisa ukungabi lula B9. Nguye yayimininzi kakhulu esibindini neenkowane, iqanda sac kunye buckwheat, cauliflower kunye igwele, itswele, iminqathe kunye ikhaphetshu. Foods equlathe izixa ezikhulu B iivithamini nga kwaye kufuneka sibe itafile yakho yonke imihla, ngokuba bengengabo eziphelayo.

cobalamin

Last kuluhlu lwethu, kodwa ke yokuqala ngokubaluleka. Kokuba zibekwe ecaleni vitamin B6. umzimba wethu awukwazi nokulungelelanisa ngokuzimeleyo kuyo, ke ngoko, isixa-mali ixhomekeke ngokupheleleyo ukutya eseleyo. I-B12 lokuqala unoxanduva lokuqulunqa iiseli ezibomvu zegazi. Yena uthatha inxaxheba ekuveliseni iiseli zemithambo-luvo, kubandakanyeke kwi ukwetyisa iiprotini, ekudleni kunye namafutha ukutya. It esinxibelelana iivithamini amanye amaqela, nto leyo ethetha ukuba ngaphandle ayiyi wendele kunye nezinye izinto umkhondo kuyimfuneko. Iyonke umzimba imihla ngemihla kufuna 3 g B12. Foods equlathe vitamin B12 kukuninzi - yinto ukutya kwesilwanyana soqobo kakhulu. Inkokeli nga luthathwe yemvu esibindini. ULote B12 apha kwaselwandle nentlanzi, nkqu Ingca yolwandle, nto leyo inokuba yokhetho inyama. Iimveliso zobisi, itshizi, Cottage samasi - ngomnye Ukongeza okunencasa, ukuya kwizifundo eziphambili cobalamin ophezulu.