Yintoni iqulethe vitamin B - ukutya impilo yethu

Yintoni vitamins? Oku ethile oganikhi khompawundi ubunzima eliphantsi ezinto ezingenzelwanga kuhlelwe yi umzimba womntu, kwaye iphuma ukutya. Iivithamini zibalulekile iinkqubo eziqhelekileyo zebhayoloji ngayo izinto eziphilayo.

Iivithamini akhiwa ngexesha biosynthesis yezityalo nezilwanyana kwizihlunu.

Indima iivithamini emzimbeni ukuphucula iqondo nokusetyenziswa izondlo, ukunika umchiza reaction ophambili emzimbeni.

Xa ukungabikho kweevithamini kwi yokudla umzimba zisongele ukuphazamiseka kakhulu. Vitamin okubangelwa kunokuba zokuqhubela ngembonakalo, kodwa ngenxa ivithamin intswelo kuwa iipropati olulungisiweyo ephilayo, wehlise intsebenzo kunye nempilo jikelele.

Zibalulekile ukuze umzimba vitamin B iivithamini iqela emzimbeni umele ukugcina inqanaba eqhelekileyo impilo.

Yintoni iqulethe vitamin B?

Vitamin B1 ifumaneka kwezinye izidlo (isibindi, intso, inyama yehagu ndayame), xa irye kunye nengqolowa isonka, iisiriyeli ezininzi (umz amazimba, ihabile, buckwheat), imidumba, iitapile. Komeleza inkqubo luvo, iphucula inkumbulo, okulungileyo ekugayeni.

Kuyafuneka ukuze avelise enzayim onoxanduva ukwetyisa ukutya. Kubalulekile ukuba inkqubo eqhelekileyo Yindibanisela iiprothini namafutha.

Vitamin B2 uqulathwe nezinto ezidliwayo omzimba (isibindi, intso), kwaye lo sisi curd, imidumba, okuziinkozo, isipinatshi, irye kunye isonka sengqolowa yonke. Vitamin B2 antioxidant strong kuthintela umsebenzi ekonakaleni radicals simahla.

Inika eqhelekileyo yokucolwa of iiprothini, amafutha kunye carbohydrate. Bekunye Vitamin A libandakanyeka kubonelelo inkqubo yesiqhelo.

Kwaye yintoni iqulethe vitamin B?

Vitamin B 3 (njengoko kubhaliwe ngokuba niacin, vitamin PP) uqulathwe rye kunye isonka sengqolowa yonke, iisiriyeli ezininzi (buckwheat, amazimba, oat), neentlanzi, amandongomane, imifuno kunye nenyama, kunye neenkowane eyomileyo. Vitamin B3 kuyimfuneko ukuba ziiprotein yokucolwa emzimbeni. Ichaphazela inkqubo ukubunjwa erythrocytes. Oku kuphucula iinkqubo ze-supply kwegazi.

Vitamin B5 inokufumaneka iimveliso (wesibindi nezintso) kwaye eziqhelekileyo inyama, imidumba, inyama, inyama yenkukhu kunye nentlanzi, cauliflower kunye itumata, xa egg sac.

Vitamin B5 iyafuneka ngumzimba ukuze zenze coenzyme A, leyo inxaxheba kwiinkqubo ezininzi kwemichiza emzimbeni. Awula ivumela umzimba ukufumana amandla ekutyeni kwaye inceda inkqubo neutralization ityhefu esibindini.

Vitamin B6 uqulathwe inyama, ndibutyabeke ngomswane 9pecheni kunye zezintso) iintlanzi, imidumba, xa okuziinkozo, ngokunjalo melon, iitapile, ipepile, garnet, irye kunye isonka sengqolowa yonke. Ukuthatha inxaxheba kusekwe malunga nekhulu enqanda kubalulekile ukuba inxaxheba kwiinkqubo eekhemikhali umzimba.

Efunekayo ukuze kuveliswe ulonwabo ihomoni serotonin, nto leyo elawula ukuhamba eqhelekileyo iimvakalelo, emnyama kunye ubuthongo umntu.

Kwakhona, serotonin esiza ekulawuleni impembelelo iihomoni emzimbeni womntu.

Kodwa yintoni iqulethe vitamin B? Siyaqhubeka kuluhlu lwethu.

Vitamin B9 (eyaziwa ngokuba folic acid) ifumaneka kwesibindi, ingakumbi yayo ezininzi cod isibindi in rye kunye isonka sengqolowa yonke, iimbotyi, imifuno (parsley, isipinatshi, lettuce). Folic acid ngenela emzimbeni kwiinkqubo hematopoietic emzimbeni.

Vitamin B12 - eyafunyanwa inyama, itshizi kunye nemveliso yolwandle. Protein inxaxheba iinkqubo ezifunekayo ukuze ukwazi ukuphinda uvelise ancedisana ukuqinisekisa ukusebenza yesiqhelo luvo.

Yintoni iqulethe vitamin B, ziziphi izinto yokuba ingakumbi lukhulu?

nut Vitamin.

Apho neenqoba vitamin B?

Anut iqulethe iivithamini B1, B2, B3.

Hazelnut iqulethe iivithamini B1, B2, B3.

Eenqoba zizityebi iivithamini B1, B2.

Pine nut iqulethe phantse lonke iqela iivithamini kwiqela B.

Butter iqulethe iivithamini B1, B2, B3.

nut Vitamin equlethwe kwifomu lula ukutya, nto leyo eyenza amandongomane yinxalenye ebalulekileyo yokutya kwethu.