Iithambile zeqela B ekudleni yiyona nto ibaluleke kakhulu kwimpilo nakwimpilo. Ukuba sithetha malunga nobunzima bevithamini B, kufuneka bathathwe ngokutya imihla ngemihla, njengoko ezi zinto zingagcinwanga ngumzimba. Imisebenzi yale mivithamini yindawo ehlukeneyo yomzimba womntu, kunye nokusebenza kakuhle kwazo zonke izitho kunye neenkqubo ezibalulekileyo ukugcina izinga labo eliqhelekileyo.
Ziziphi iimveliso zokujonga i-vitamin B1?
Le vithamini ikhuthaza ukuhlanganiswa kwamandla ekutya, ngoko ukuba khona kwayo emzimbeni kubaluleke kakhulu kwi-metabolism. Ukongeza, i-vitamin B1 idlala indima ekhethekileyo kwi-libido kumadoda nakwabasetyhini, kunye nakubungqina besilisa. Ukusilela kwayo kuchaphazela kakhulu impilo kunye nenhlalakahle, ngoko kubalulekile ukuyifumana kunye nemveliso:
- imvubelo yefestile;
- ikhumba ingulube;
- ihluma i ngqolowa;
- iipyutshe kunye nepeel;
- imbewu;
- ubhontshisi.
Ukutya rhoqo kwe-vitamin B1 kubaluleke kakhulu kulabo bantu abaneengxaki nge-thyroid gland.
Ngukuphi ukutya okunobomi be-vitamin B2?
I-Vitamin B2 ekudleni okanye kwizongezelelo ezikhethekileyo kubalulekile ukuthatha rhoqo. Umsebenzi walo kukuhlanganiswa kwamaprotheni kunye namafutha emzimbeni, ukuthatha inxaxheba kwinkqubo ye-hematopoiesis, ukujongwa komsebenzi wesisu nesibindi. I-riboflavin (igama lesibili le-vitamin B2) lihlala lijonge umboniso, kwaye kwinqanaba elithile likhusela amehlo ukusuka kwimiphumo ye-ray ultraviolet. Kufuneka kusetshenziswe kwimveliso:
- imvubelo yefestile;
- inyama ephilileyo kunye nentlanzi;
- isibindi;
- amakhowe;
- iigrasi eziluhlaza, i-pepper ebomvu, i-parsley, isilimo esidliwayo esinamagatsha anamanzi, iifuno eziluhlaza;
- ubisi;
- maqanda;
- bran, i-buckwheat.
Ukuba i-vitamin B2 emzimbeni incinci - oku kuya kuthintela zonke iindawo ngokukhawuleza. Yingakho kubalulekile ukugcina umlinganiselo wokutya kwawo.
Kukuphi iimveliso ozakufumana i-vitamin B5?
I-Vitamin B5 ekudleni okanye njengezongezelelo kubaluleke kakhulu kumzimba womntu. I-Pantothenic acid (igama lesibili le-vitamin B5) libandakanya kwi-metabolism, likhuthaza ukuphulukiswa kwesilonda, kuvimbela ukukhathala kwaye kuyimfuneko nje ukuba kulungelelaniswe umsebenzi ohambelana nenkqubo yesantya. Ungayifumana ekudleni ngokutya ukutya okulandelayo:
- imvubelo yefestile;
- isibindi, intliziyo, intliziyo;
- inyama, inkukhu, intlanzi;
- maqanda;
- yonke imifuno eluhlaza;
- imbewu kunye nantoni na.
Ukuntuleka kwale vithamini kuyinto engavamile, kuba ikhona kwinani elikhulu lokutya. Ukunqongophala kwakhe kusongela kuphela abo bazityhafisayo ngokutya okuqinileyo.
Ziziphi iimveliso zokujonga i-vitamin B6?
Imveliso equkethe i-vitamin B6 ibaluleke kakhulu kumzimba womntu: i-pyridoxine (igama lesibili) liyimfuneko ukukhutshwa kwamandla kwiiprotheni zomzimba, amafutha kunye ne-carbohydrate. Imfuno yale vivitham eyomelele ngakumbi xa umntu ehlangabezana noxinzelelo okanye ukhathazeka ngokukhathazeka. Unokufumana i-vitamin B6 kwimveliso:
- maqanda;
- isibindi, intliziyo, intliziyo;
- yenkomo;
- ubisi;
- ipepper eluhlaza, izaqathe, iklabishi;
- melon.
Kubaluleke kakhulu ukuthatha i-vitamin B6 kumdala kwaye ngexesha lokukhulelwa.
Ziziphi ukutya ezinevithamini B12?
Iimveliso eziqukethe i-vitamin B12 ziyinxalenye ebalulekileyo yokutya okunempilo. Yilona nto ephucula imemori kunye nokugxininiswa kwengqwalasela, ibeka ngokuqhelekileyo umsebenzi wesibindi kunye
- isibindi, intliziyo, intliziyo;
- ivenkile kunye neentlanzi;
- ushizi;
- inyama yezilwanyana neentaka.
Njengoko kulula ukuqikelela, ukuthatha indlela yokuphila yemifuno enqongileyo, ukufumana le vithamini ekudleni kungenakwenzeka. Kulabo abenqaba kuphela inyama yezilwanyana, kwanele ukutya ushizi.