Da alama wataƙila bitamin B shine mafi wahalar samu kai tsaye daga abinciKodayake wannan baya nufin cewa ba abu bane mai mahimmanci ga jiki yayi aiki da kyau.
Yana da mahimmanci a san yadda za'a bambance menene waɗannan abincin, da kuma fa'idodin da kowane bitamin B yake bamu. Kada ku yi shakka kuma ci gaba da karantawa a ƙasa don sanin komai game da wannan bitamin.
Mun nuna muku wadanne ne mafi kyaun abinci guda 10 da kuke bukatar sani domin kara yawan wannan sinadarin na bitamin.
Abincin da ke cike da bitamin B
Salmon
Man kifi mai kyau zaɓi ne mai kyau don haɓaka sashi, Salmon musamman yana da sunadarai da yawa da omega 3 fatty acid, wadannan suna taimaka mana kare zuciyarmu da jijiyoyin mu. Ya ƙunshi wasu bitamin daga rukuni na B, kamar B1, B2, B3 da B6.
Hanta
Kodayake mutane kalilan ne ke cin shi a kai a kai, hanta na iya zama da lafiya ƙwarai ga jikinmu. Yana daya daga cikin naman gabobin da ake cinyewa sosai a duniya kuma shima yana daya daga wadanda suke da mafi yawan bitamin B. Kowace gram 100 na hanta muna samun microgram 80 na bitamin B12. Bugu da kari, wannan furotin yana da inganci, yana samar da ma'adanai, bitamin da kuma lafiyayyen mai.
Turkiyya
An ba da shawarar naman Turkiyya sosai ga dukkan mutane, ya danganta da shekaru da jinsi. Yana da ƙananan kalori mai nama tun da kyar yake da maiyana yawancin furotin da bitamin na B. Yana ɗayan mafi kyawun nama akan kasuwa. Idan kun gaji da cin naman kaji gwada turkey, ba za ku kunyata ba.
Walnuts
Daga cikin kwayoyi, goro cikakke ne don ƙara adadin bitamin B A cikin jiki, goro na halitta abinci ne mai daɗi wanda za'a iya amfani dashi kowane lokaci. Suna da kuzari kuma suna da lafiya sosai. Za a iya ƙara su zuwa adadi mai yawa na girke-girke, dole kawai mu bar tunaninmu ya yi ta gudu.
Kwai gwaiduwa
Kwai gwaiduwa yana da kuzari sosai, mutane da yawa suna watsar da shi saboda suna tsammanin hakan yana sanya kiba sosai, amma, suna da kuskure ƙwarai, ƙwai kusan cin abinci ne. Yolk yana ba da ƙwayoyi masu ƙoshin lafiya da ingantattun sunadarai, ƙari, bitamin na rukunin B, B12, B1, B2 da B6.
Sardines
Wani daga cikin shudi kifi wanda zamu saya don cin gajiyar bitamin B shine sardine, ban da haka, yana taimakawa daidaita cholesterol da kulawa da zuciyar mu. Sardines suma suna da farashi mai tsada, saboda haka ba uzuri bane kar a cinye su.
Alayyafo
Kullum muna sanya sunayen alayyafo a ɗaruruwan jerin kayan abinci, alayyafo shine abokan haɗin gwiwa don haɓaka da kula da lafiyar baƙin ƙarfe. Suna da ƙarancin adadin kuzari, suna ƙunshe da fiber, ƙara ƙoshin abinci kuma a guji kwadayin abinci. Cushe da bitamin da abubuwan gina jiki, ba lallai bane ku rasa su.
Avocado
Wannan ɗan ɗan itacen yana da ban mamaki, yana da kyau mai kyau na halitta wanda ke da sauƙin haɗawa cikin abincinmu. Ya ƙunshi ƙwayoyi masu yawa na ƙoshin lafiya da bitamin na B. Hakanan, an san shi azaman anti-inflammatory na halitta wanda ke daidaita yawan bugun zuciya.
Queso
Wanene ba ya son kyakkyawan cuku? Cuku suna ba mu babban fa'ida idan ya zo ga abincinmu da abincinmu. Daga gare shi zaku sami adadin da ake buƙata na wannan bitamin ban da sinadarin calcium da lafiyayyen sunadarai.
Kale
Akwai Vitamin B don kowane nau'in abinci, anan a cikin wannan jeren munyi tsokaci akan wasu abincin da suka dace masarufi, masu cin nama, masu cin ganyayyaki da ganyaye. Kale wani zaɓi ne mai kyau, dukiyarta ba ta bar kowa ba. Yana da adadi mai kyau na fiber, yana taimaka mana rage nauyi da saukaka narkewar abinci.
Menene amfanin bitamin B
Vitamin yana da mahimmanci don jikin mu yayi aiki yadda yakamata. Vitamin B hadadden bitamin ne wanda ya kunshi bitamin iri-iri, wadanda ke cika ayyuka daban-daban.
Sabili da haka, a cikin wannan rukunin zamu gaya muku abin da kowane nau'in bitamin ya keɓe shi.
- B1: Yana da alhakin kiyaye tsarin juyayi, lafiyar zuciya, ƙwayoyin jini da tsokoki lafiya.
- B2: Wannan nau'in yana taimakawa wajen samar da kuzari, kara kuzari kuma zuwa hadawan abu da iskar shaka, sunadarai da mai. A gefe guda, yana kula da lafiyayyen lafiya cikin farce, fatar jiki da kuma majina.
- B3: Taimaka wa ƙwayoyin rai su karɓi iskar oxygen, rage kira na cholesterol kuma yana kiyaye fata lafiya.
- B5: Wannan musamman yana da alhakin ragewa cholesterol, kara kuzarin garkuwar jiki, sarrafa ƙoshin mai kuma yana taimakawa wajen samar da kuzari sosai.
- B6: Wannan bitamin yana ƙarfafa tsarin rigakafi, yana taimakawa wajen magance matsalolin fata da jijiya. A gefe guda, yana iya sauƙaƙe tashin zuciya kuma zai iya kawar da abubuwa masu guba daga jiki ta hanyar fitsari.
- B9: Ya shiga cikin haɗin DNA, yana hana karancin jini kuma yana kula da lafiyar kwayar jinin jini.
- B12: Yana samar da jajayen ƙwayoyin jini da inganta tsarin mai juyayi.