Amavithamini B ayisethi yamavithamini ayisishiyagalombili ancibilika emanzini abalulekile emisebenzini eminingana ebalulekile yomzimba.
La mavithamini asiza ukukhulula amandla ekudleni futhi abalulekile ezimisweni zethu zokuzivikela komzimba nezinzwa. Azigcinwa emzimbeni, ngakho-ke kufanele sidle ukudla okuqukethe njalo. Ake sithole ukuthi kungani zibaluleke kangaka kuma-vegans nokuthi zingawathathaphi.
I-Vitamin B1 (thiamine)
I-Thiamine isiza imizimba yethu ukuthi isebenzise ama-carbohydrate futhi yakhe i-adenosine triphosphate (ATP), “imali yamangqamuzana” yokudluliselwa kwamandla kumaseli ethu.
Izimpawu zokushoda I-B1: ikhanda, isicanucanu, ukukhathala, ukucasuka, ukudangala, ukukhohlwa, ukungagayeki kahle kokudla, ukuqunjelwa, ukungakuthandi ukudla kanye nokuncipha kwesisindo. Ukuntuleka okukhulu kungaholela ku-beriberi, ethinta inhliziyo nokujikeleza kwegazi. Abantu abathembele ekudleni osekuphekiwe, kanye nalabo abagwema imikhiqizo yezinhlamvu, basengozini.
Imithombo Engcono Kakhulu I-B1: okusanhlamvu (oats, isinkwa se-wholemeal, i-pasta egcwele okusanhlamvu nelayisi elinsundu), imvubelo enomsoco, i-yeast extract, ithanga le-acorn, ubhekilanga kanye nembewu yesesame, i-tahini (imbewu yembewu ye-sesame), ummbila ku-cob, ama-pecans, amantongomane e-brazil, ama-hazelnuts kanye nemifino (uphizi, ubhontshisi nodali).
Udinga isithasiselo?
Cha, ukudla okunempilo kwe-vegan kuhlanganisa isidingo somzimba se-B1. Uma uthatha isithasiselo, ungasisebenzisi ngokweqile, ngoba singaba yingozi. I-100 mg noma kancane kancane ngosuku izokwanela.
I-Vitamin B2 (riboflavin)
I-Riboflavin ibalulekile ekukhuleni, ekuboneni okunempilo, nasekukhiqizweni kwamangqamuzana abomvu egazi. Isiza umzimba ukuthi usebenzise i-vitamin B6 futhi iyi-antioxidant evikela amangqamuzana ethu kanye ne-DNA kuma-radicals mahhala ayingozi.
Izimpawu zokushoda kwe-B2: ukukhathala, ukukhula okuqinile, izinkinga zokugaya ukudla, imifantu nezilonda emakhoneni omlomo, umphimbo obuhlungu, amehlo akhathele, kanye nokuzwela ukukhanya.
Imithombo engcono kakhulu ye-B2: ukukhishwa kwemvubelo, imvubelo enomsoco, i-quinoa, i-muesli, okusanhlamvu kwesidlo sasekuseni se-vegan esiqinile, ubisi lwesoya oluqinisiwe, ukwatapheya, ama-alimondi, irayisi lasendle, amakhowe kanye nemangetou. Ukusetshenziswa okuncane kuphezulu ikakhulukazi entsheni eyeqa isidlo sasekuseni (ukushoda kwenzeka ngokwesilinganiso kwentombazanyana eyodwa kweziyi-1 kanye no-5 kubafana abayi-1).
Udinga isithasiselo?
Cha, ukudla okunempilo kwe-vegan kungahlangabezana nezidingo zakho ze-vitamin B2.
I-Vitamin B3 (niacin)
Le vithamini ibalulekile ekuphenduleni okuningi okuyisisekelo emzimbeni futhi isiza ukugcina isimiso sezinzwa futhi sigcine isikhumba sethu sinempilo.
Izimpawu zokushoda kwe-B3: izindawo ezithintekile zesikhumba ezichayeke ekukhanyeni kwelanga kanye / noma ingcindezi, isifo sohudo, ezimweni ezimbi kakhulu - ukukhubazeka kwengqondo.
Imithombo engcono kakhulu ye-B3: imvubelo enomsoco, amantongomane, okusanhlamvu okuqinile kwe-vegan kwasekuseni, i-quinoa, i-muesli, i-yeast extract, ilayisi lasendle, ispaghetti okusanhlamvu okuphelele, ummbila ku-cob, irayisi elinsundu, kanye nephalishi le-acorn.
Udinga isithasiselo?
Cha, ukudla okunempilo kwe-vegan kungahlangabezana nezidingo zakho ze-B3. Khumbula ukuthi ukudla inani elikhulu lale vithamini (ngaphezu kuka-200 mg ngosuku) kungabangela ukubomvu kwesikhumba, futhi imithamo ephezulu kakhulu (3-6 g ngosuku) ingalimaza isibindi.
I-Vitamin B5 (i-pantothenic acid)
I-Pantothenic acid isiza ukukhiqiza amahomoni futhi ibalulekile kumasosha omzimba anempilo. Isetshenziselwa ukwenza i-coenzyme A (CoA), "i-molecule yomsizi" edingekayo ekuphenduleni okuningi okubalulekile emzimbeni.
Izimpawu zokushoda kwe-B5: ukuzizwa ukhathele futhi unesiyezi, ubuhlungu bekhanda, ukushintshashintsha kwemizwelo kanye nezinkinga zokugaya ukudla.
Imithombo engcono kakhulu ye-B5: imvubelo enomsoco, okusanhlamvu okuqinile kwe-vegan kwasekuseni, ukwatapheya, u-squash we-acorn, ukhova, amazambane abhakiwe, ummbila ku-cob, ubhatata, amakhowe, amawolintshi, i-mangetou, i-pecans, i-oatmeal, nama-chestnuts.
Udinga isithasiselo?
Cha, ukudla okunempilo kwe-vegan kuzomboza izidingo zakho ze-B5. Kwanele ukuthola ama-200 mg noma ngaphansi ngosuku.
I-V6 vitamin (pyridoxine)
I-Pyridoxine isiza ukwakha i-hemoglobin, into esemangqamuzaneni abomvu egazi ethwala umoya-mpilo kuwo wonke umzimba. Lokhu kugcina amasosha ethu omzimba kanye nezinzwa enempilo.
Izimpawu zokushoda kwe-B6: akuvamile kakhulu, kodwa kungabangela ukuntuleka kwegazi emzimbeni, ukuvuvuka kolimi, ukucindezeleka, ukudideka, amasosha omzimba abuthakathaka, kanye nenkinga yokugaya ukudla.
Imithombo engcono kakhulu ye-B6: imvubelo enomsoco, i-muesli, i-vegan breakfast cereal, i-avocado, i-pistachio, amahlumela kakolweni, iphalishi lethanga, ubhanana, i-quinoa, imbewu ye-sunflower, ummbila ku-cob, ispaghetti sikakolweni, amahlumela aseBrussels, imifino yasentwasahlobo, ama-chestnuts, ama-hazelnuts, amawolintshi, imbewu ye-sesame kanye ne-tahini, utamatisi nama-walnuts.
Udinga isithasiselo?
Cha, ukudla okunempilo kwe-vegan kuzomboza izidingo zakho ze-B6. Ukusetshenziswa ngokweqile - ngaphezu kwama-milligrams angu-200 ngosuku - kungaholela ekulahlekelweni kokuzwa ezandleni nasezinyaweni, izilonda zesikhumba kanye nezinkinga zokugaya ukudla. Akufanele uthathe ngaphezu kuka-10 mg wevithamini B6 ngosuku ezithasiselweni ngaphandle uma uqondiswa udokotela.
Виuvithamini B7 (biotin)
I-Biotin (uvithamini B7) idlala indima ebalulekile kumafutha, ushukela kanye namaprotheni metabolism futhi inenzuzo esikhumbeni esinempilo nezinzipho.
Izimpawu zokushoda kwe-B7: ukulahlekelwa izinwele, izinzipho eziphukayo, ukuqubuka noma ezinye izinkinga zesikhumba, ukucindezeleka nokukhathala. Ukuntuleka kwezingane kungabangela ubuthakathaka bemisipha, ukukhathala, nokubambezeleka kokukhula.
Imithombo Engcono Kakhulu I-B7: tempeh (ubhontshisi wesoya ovutshiwe), amakinati nebhotela lamantongomane, amahazelnuts, ama-alimondi, ama-walnuts, ama-pecans, ama-pistachios, ama-muesli, imvubelo enomsoco, i-oatmeal noma i-oatmeal, amakhowe, ukwatapheya, ubhekilanga kanye nembewu yesesame, i-tahini, okusanhlamvu kwasekuseni okuqinisiwe kanye namahlumela kakolweni.
Udinga isithasiselo?
Cha, vele udle izinhlobonhlobo zokudla okusekelwe ezitshalweni futhi uzothola uvithamini B7 owanele. Ukuthatha i-900 mg noma ngaphansi kwe-biotin ngosuku ngefomu lesengezo ngeke kudale umonakalo. Imithi ingathinta amazinga ale vithamini emzimbeni - isibonelo, ama-anticonvulsants asetshenziselwa ukwelapha isithuthwane angehlisa amazinga e-biotin.
I-Vitamin B9 (i-folate noma i-folic acid)
Igama elithi “folate” livela egameni lesiLatini elithi “folium”, elisho “iqabunga”, ukuze ukwazi ukuqagela ukuthi ungayibheka kuphi le vitamin. I-folate (noma i-folic acid) ibalulekile ekusebenzeni kobuchopho nesimiso sezinzwa, ukukhiqizwa kwe-DNA, ukukhiqizwa kwamangqamuzana, futhi, njengovithamini B12, kubalulekile ekwakheni amangqamuzana egazi abomvu. Idlala indima ebalulekile ekuzaleni, futhi abesifazane abakhulelwe noma abazama ukukhulelwa bayelulekwa ukuthi bathathe ama-microgram angu-400 we-folic acid nsuku zonke kuze kube isonto leshumi nambili lokukhulelwa ukuvimbela ukukhubazeka kwe-non-auricular tube.
Ucwaningo lubonisa ukuthi abantu abaningi abanalo ivithamini. Izinga eliphansi libonakala cishe engxenyeni yesithathu yamantombazane, okubonisa ukwanda kwengozi ye-anemia. Bangaphezu kuka-90% abesifazane abaseminyakeni yokubeletha bangase babe namazinga e-folate angaphansi komkhawulo, okubonisa ubungozi obuphezulu bokulimala kwamashubhu angewona awe-aural. Lokhu akusho ukuthi izingane zabo zizozalwa zinesici, ngoba nje zibhekwa njengezisengozini enkulu.
Izimpawu zokushoda kwe-B9: ukukhula kabi, ukungakuthandi ukudla, ukuvuvukala kolimi nezinsini, izinkinga zomqondo, ukukhathala, igazi kanye nokuphazamiseka kokugaya ukudla.
Imithombo engcono kakhulu ye-B9: imvubelo enomsoco, i-edamame, i-tempeh (ubhontshisi wesoya), ubisi lwesoya, i-tofu, imifino eluhlaza (i-asparagus, amahlumela aseBrussels, isipinashi, i-kale, iklabishi, i-broccoli, ulethisi nophizi), i-yeast extract, upelepele obomvu, okusanhlamvu kwasekuseni okuqinisiwe, amawolintshi, ama-beet , udali, i-acorn squash, amahlumela kakolweni, ummbila omnandi, i-muesli, utamatisi we-cherry nama-hazelnuts.
Udinga isithasiselo?
Cha, ukudla okunempilo kwe-vegan kuzomboza izidingo zakho ze-B9. Ukuthatha imithamo ephezulu (ngaphezu kwemiligremu eyodwa ngosuku) isikhathi eside kungaba yingozi futhi kungafihla izimpawu zokuntuleka kwevithamini B12, okungaholela ekulimaleni kwesimiso sezinzwa.
Uvithamini V12
I-Vitamin B12 isiza ukugcina amangqamuzana ezinzwa enempilo futhi ikhiqize i-DNA. Ikhiqiza amangqamuzana egazi abomvu ngokuhlanganyela ne-folic acid futhi isiza insimbi isebenze kangcono emzimbeni.
I-B12 ikhiqizwa amagciwane enhlabathini nasemanzini. Abantu (nezilwane) bajwayele ukuthola ukudla emhlabathini. Kodwa-ke, ukukhiqizwa kokudla kwesimanje kubulawe amagciwane kangangokuthi sidinga izithasiselo. Imikhiqizo yezilwane iqukethe i-B12 ngoba yengezwa ekudleni kwemfuyo, ngakho-ke vele usike umuntu ophakathi nendawo futhi uthole le vithamini ngokwakho!
Izimpawu zokuntuleka kwe-B12: ukukhathala, ukungabi namandla, ukuntweza, ubuthakathaka bemisipha, ukucindezeleka, ukukhubazeka kwenkumbulo. Amazinga aphansi e-B12 angaholela emazingeni aphezulu e-amino acid homocysteine, okwandisa ingozi yesifo senhliziyo. Amazinga e-B12 angabhekwa kalula ngokuhlolwa kwegazi, futhi noma yikuphi ukuntula kungelashwa ngezithako zokudla noma imijovo.
Imithombo engcono kakhulu ye-B12: i-yeast extract, i-nutrient yeast flakes ene-B12, imikhiqizo yobisi esekelwe esitshalweni ene-B12, okusanhlamvu kwasekuseni okuqiniswe yi-B12. Qiniseka ukuthi ukudla okuthengayo kuqiniswe nge-B12, njengoba ukudla okuphilayo kungenayo.
Udinga isithasiselo?
Yebo! Ikakhulukazi uma ungaphezu kweminyaka engama-50, njengoba le vitamin imunca kakhulu ngokukhula.
Kungakhathaliseki ukuthi ukhetha ukudla okuqinile noma izithasiselo, udinga ukuzisebenzisa njalo. Kunconywa ukuthatha ama-micrograms angu-2000 kavithamini B12 (i-microgram ingxenye yesigidi segram, ngakho sidinga kuphela inani elincane le-B12, kodwa ukuyithola kubalulekile).