Inyaniso yokuba ukutya kwethu akufanele kube negalelo ekuqokeleleni iipounds ezili-100 - ngamnye umfazi uyazi. Abanye basasebenzisa olu lwazi ngokunyanisekileyo kwisondlo sabo sokutya. Ngokuphathelele iivithamini, zona, njengokuba kunjalo, zikhona kwilwanyana yazo ebilisiwe kunye neklabishi. Kwaye akukho apha!
Njengoko kwavela, ininzi yabalandeli bezidlo zihlupheka kwi-beriberi - ukungabikho kwe-vitamin B1. Le ntsilelo, okokuqala, ibonakaliswe ngendlela yokungabikho kwengqondo kunye nokucaphuka. Ukuze iidlo zethu zingathathi nje kuphela kunye neekhilogram, kodwa ngexesha elifanayo kwaye zondle kakuhle, cinga umxholo weethamini ze-B ekudleni.
I-B1 okanye i-Thiamine ibandakanyeke ngokukodwa kwiinkqubo zokuxilonga, ukuphuka kwamafutha, i-carbohydrates kunye nama-proteins. Ukongezelela, ithatha inxaxheba kumsebenzi wesimiso senzwa, kwaye yinto engqongqo yemvelo emzimbeni ngokuchasene nemiphumo yeesxibisi. Ziziphi ukutya eziqukethe i-vitamin B1:
- isibindi, ingulube kunye ne-giblets yenkomo;
- isonka sesonka;
- i-oats, i-buckwheat porridge;
- imbotyi;
- iifatata.
I-B2 okanye i-Riboflavin inoxanduva lomsebenzi wokuzala, ukuhlanganiswa kwe-erythrocytes kunye ne-antibodies, kwakunye nobuhle kunye nempilo yesikhumba, iinwele kunye nezipikili. I-soluble yamanzi, ukugqithisa kunokwenziwa ngumchamo. Umxholo wevithamini B2 ekudleni:
- iilumondi kunye neenkonkxa zepine;
- isibindi;
- mackerel;
- iibhothi;
- iimveliso zobisi.
I-B3 okanye i- nicotinic acid i-vitamin ebaluleke kakhulu ekusebenzeni ngokuqhelekileyo kwenkqubo ye-cardiovascular, ikhulisa ama-capillaries, ithatha inxaxheba kwiinkqubo ze-cell oxidation. Ziziphi ukutya eziphezulu kwi-vitamin B3:
- imbotyi;
- utamatisi;
- ngqolowa;
- imihla;
- cheeses.
I-B5 okanye i-pantothenic acid ibandakanyeka ekuhlanganiseni kweeseli zegazi, i-antibodies, i-amino acid, i-metabolism yamafutha, i-carbohydrates kunye nama-protein. Kwiimveliso:
- isikhupha;
- isibindi;
- amakhowe;
- i-broccoli;
- bran.
I-B6 okanye i-pyridoxine inoxanduva lokunciphisa uxhaphalo lweentlungu ngexesha lokulala, i-diuretic yemvelo, eyayijongene nokufaniswa kweeprotheni kunye namafutha. Idibeneyo:
- iklabishi;
- ibhanana;
- cherries;
- utamatisi;
- iilom.
I-B8 okanye i-biotin yi- vitamine yobuhle. Kubaluleke kakhulu kwesikhumba kunye neenwele. Uxanduva lokukhula kweseli, umthamo, kunye nokusetyenziswa kwamanye amavithamini e-B. Kwimveliso yokutya:
- isipinashi;
- amakhowe;
- imvubelo;
- zesoya;
- isibindi kunye neentso.
I-B9 okanye i- folic acid ijongene nokusebenza kweenkqubo ze-nervous and circulatory systems, ukuhlanganiswa kweeseli, emzimbeni womntu akuvelwanga. Kwiimveliso:
- ushizi;
- caviar;
- isibindi kunye neentso;
- imifuno eluhlaza;
- utamatisi;
- okusanhlamvu.
I-B12 okanye i-cobalamin iphucula imemori, ingqinisiso, ixanduva lomsebenzi wesistim, ukukhula kunye nesondlo esihle. Idibeneyo:
- maqanda;
- iimveliso zobisi;
- isibindi.
I-B13 okanye i-orot acid ifakwe kwi-synthesis yamavithamini, i-hepatocytes, enoxanduva lokuzala, impilo yebindi. Kwiimveliso:
- i-lactic acid serum;
- ubisi oluqhekekileyo.
B15 (i-pangamic acid) kunye ne-B 17 (i-laetral) zizinto ezifana ne-vitamin-like.
Yonke into. Sidibanise umxholo wezo zonke ii-vithamini B ekudleni. Isiphetho ngokwaso siphumela: iivithamini zeqela B zibaluleke kakhulu kumsebenzi oqhelekileyo wendalo yonke, bonke bathatha inxaxheba kwiinkqubo ezinzulu zokwenziwa komzimba, ukuhlanganiswa kweeseli, kwaye nazo zijongene nembonakalo yethu enempilo nekhangayo. Zonke zinqabileyo zamanzi, musa ukuzibuthelela kwaye zithengiswa. Zizinikele kwiingcamango zokulahlekelwa isisindo, musa ukulibala malunga neemfuno zomzimba wakho uze uzalise ii-vithamines B!