Health Squad: yiziphi izinzuzo zamavithamini B

Health Squad: ziyini izinzuzo zamavithamini B?

Amavithamini B angenye yezinto ezibalulekile zokudla okunomsoco kunoma iyiphi iminyaka. Ngaphandle kwabo, angeke kube khona umbuzo wempilo enhle nomsebenzi ohlanganiswe kahle wezitho. Imaphi amavithamini B awusizo kakhulu? Ingabe zingalimaza? Futhi yimiphi imikhiqizo okufanele uyibheke kuyo?

Amandla akhuthele

Iqembu lezempilo: asiza kanjani amavithamini B?

Thiamine, noma uvithamini B1, ibalulekile ohlelweni lwezinzwa olukhiqizayo, amasosha omzimba aqinile, kanye ne-asidi elinganiselayo. Ngaphandle kwayo, amaprotheni, amafutha, ne-carbohydrate awakwazi ukuguqulwa abe amandla abalulekile. Yingakho ukuntuleka kwalesi sici kuvame ukubonakaliswa ukukhathala okungapheli, ubuthakathaka nokukhuphuka kokucasuka. Kepha ukweqa kwayo akusongeli lutho, ngoba uvithamini B1 ikhishwa kalula emzimbeni. Ompetha bezinqolobane ze-thiamine yizibindi zezilwane, i-bran, nokolweni ohluma. Ubhontshisi, amazambane, i-buckwheat, i-oatmeal, isinkwa se-rye, amasaladi anamaqabunga, izithelo ezomisiwe namantongomane kuncane kakhulu kubo.

Konke ngempilo yakho

Iqembu lezempilo: asiza kanjani amavithamini B?

URiboflavin, owaziwa ngo-vitamin B2, ilungele umbono nokwakheka kwegazi. Ikakhulukazi ukwakheka kwe-hemoglobin egazini. Iphinde ithuthukise ukuwohloka nokumuncwa kwamafutha asempilweni. Ukuntulekaivithamini B2 ingaboniswa ngokulahlekelwa isifiso sokudla, imifantu emakhoneni omlomo nokuxebuka kwesikhumba. Njengoba incibilika kahle emanzini, ukweqisa kwayo akuthinti inhlalakahle nganoma iyiphi indlela. Iningi elicebile ngamantongomane e-riboflavin nokusanhlamvu, nanoma yikuphi. Kuzohlomula imifino eluhlaza, utamatisi, iklabishi nopelepele omnandi. Kepha khumbula, ngenkathi ukwelashwa kokushisa, imifino ilahlekelwa cishe yizo zonke izinzuzo zayo. Ngakho-ke, ngenxa yempilo, yidle ingaphekiwe.

Ukudla kwengqondo

Iqembu lezempilo: asiza kanjani amavithamini B?

I-VitaminB3, eyaziwa ngokuthi i-nicotinic acid, yephula izakhi zomzimba, ngaleyo ndlela ikhiqize amandla omzimba. Kepha okubaluleke kakhulu, inesibopho sokukhumbula, ukucabanga nokulala. Futhi uma kunganele, izinqubo zokucabanga ziyaphazamiseka, ukunganaki nokuqwasha kunqoba. Ukweqisa ngokweqile kwamavithaminiB3 futhi akubonakali kahle. Isibindi sithatha ukushaya kokuqala. Ngasikhathi sinye, isicanucanu, isiyezi, nokuhlelwa kwenhliziyo kungahle kwenzeke. Imithombo esemqoka ye-nicotinic acid isibindi, inyama emhlophe, namaqanda. Itholakala kumakhowe, amakinati nobhontshisi. Qaphela ukuthi i-microflora yamathumbu nayo iyakwazi ukukhiqiza uvithaminiB3.

Isibindi Sobuqhawe

Iqembu lezempilo: asiza kanjani amavithamini B?

I-VitaminB4, ebizwa ngokuthi i-choline, ivikela isibindi futhi ithuthukise izinqubo ze-metabolic ngaphakathi kwaso. Yehlisa i-cholesterol futhi iba nomthelela omkhulu ebuchosheni. Kepha lapho kukhona ngisho nomthamo omncane kakhulu wotshwala, i-choline icekelwa phansi ngokungenakuguqulwa. Ngokushoda kwayo, kunezinkinga ngememori, isibindi nemithambo yegazi. Uma weqa ngokweqile, ungahle ube nokujuluka, isicanucanu, nomfutho wegazi ophezulu. UvithaminiB4 itholakala emikhiqizweni yezilwane: izinhlanzi ezinamafutha, isikhuphasha seqanda, ushizi kanye ne-cottage shizi. Ngokuqondene nokudla okusekelwe ezitshalweni, khetha kakhulu isipinashi, ukholifulawa, ubran notamatisi.

Mncane phakade

Iqembu lezempilo: asiza kanjani amavithamini B?

I-VitaminB5 (i-pantothenic acid) ibalulekile ekuvuseleleni amangqamuzana omzimba. Eqinisweni, kuveza umphumela wokuvuselela amandla. Futhi ivikela ngokuqinile isikhumba nolwelwesi lwamafinyila ekungeneni kwamagciwane ezifo ezithathelwanayo. Impahla eyingqayiziveleivithamini B5 yikhono lokumunca isikhumba. Yingakho buso bezimonyo ngokuhlanganyela kwakhe kuphumelela kangaka. Uma uzizwa ulunywa ezandleni zakho noma uqaphela izindawo zombala, kufanele uhlole izinga lalesi sici. Futhi akufanele ukhathazeke ngokweqile kwayo. Ukudla okuyinhloko okunothileku-vitamin B5Isibindi, i-broccoli, uphizi oluhlaza, amakhowe nama-walnuts.

Umthombo wenjabulo

Iqembu lezempilo: asiza kanjani amavithamini B?

I-Vitamin B6, nangamagama esayensi i-pyridoxine, ibizwa ngevithamini yemizwa emihle. Inesibopho sokukhiqizwa kwe "injabulo hormone" serotonin. Kuhambisana nesimo esinamandla, isifiso sokudla okunempilo nokulala okuzwakala. Kubalulekile futhi ukuthi ibandakanyeke ezinhlelweni eziningi ezibalulekile zomzimba wethu. Izimpawu ezijwayelekile zokushoda kukavithamini B6 ukuvuvukala kolimi nezinsini, ukulahleka kwezinwele, kanye nokuzivikela komzimba okubuthakathaka. Ukuchichima kwawo isikhathi eside kugcwele ukulimala kwemicu yezinzwa. Inyama, izinkukhu, inhlanzi kanye nemikhiqizo yobisi izokusiza ukuthi ugcwalise izinqolobane zakho zikavithamini B 6. Ubhanana, amapentshisi, ulamula, ama-cherries nama-strawberries awusizo kulokhu.

Amahlumela okuphila

Iqembu lezempilo: asiza kanjani amavithamini B?

I-Vitamin B9 ayikho enye into ngaphandle kwe-folic acid, ebalulekile kwabesifazane abakhulelwe nabancelisayo. Nguye obeka isisekelo sohlelo lwezinzwa olunempilo, okokuqala kombungu, bese kuba kwengane. Kubantu abadala, le nto ayibalulekanga kangako, ngoba inomphumela omuhle enhlizweni yenhliziyo, isibindi nezitho zokugaya ukudla. Ukuntuleka kukavithamini B9 kukhonjiswa ukukhubazeka kwememori, ukunensa nokukhathazeka okungenangqondo. Ngokweqile kwayo, i-zinc isetshenziswe kakhulu, futhi ezimweni ezingavamile, kuba khona amajaqamba emisipha. Phakathi kokudla okunothe ku-vitamin B9 ngamabhontshisi, ama-beet, izaqathe, iklabishi ne-buckwheat. Kuyafaneleka ukufaka isibindi, izinso, amaqanda, ushizi kanye ne-caviar ekudleni.

Njengoba ukwazi ukubona, amavithamini B adingeka emzimbeni wethu njengomoya. Into esemqoka ukungawenzi ngokweqile ngesifiso sokuba nempilo. Faka ukudla okudingekayo ekudleni komndeni futhi uqiniseke ukuthi kulinganisiwe futhi kunesilinganiso.

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