Zakudya zokhala ndi vitamini B wambiri

chakudya cham'mawa

Zikuwoneka kuti vitamini B ndiye ovuta kwambiri kupeza mwachindunji kuchokera pachakudyaNgakhale izi sizitanthauza kuti sikofunikira micronutrient kuti thupi lizigwira ntchito moyenera.

Ndikofunikira kudziwa kusiyanitsa chomwe zakudya izi ndi, komanso maubwino omwe mavitamini B aliwonse amatipatsa. Osazengereza ndipo pitirizani kuwerenga pansipa kudziwa chilichonse chokhudza vitamini.

Tikuwonetsani zakudya zabwino 10 zomwe muyenera kudziwa kuti muwonjezere kumwa vitamini yabwino kwambiri.

Zakudya zokhala ndi vitamini B wambiri

Salimoni

Nsomba zamafuta ndi njira yabwino yowonjezera mlingo, Salimoni makamaka ali ndi mapuloteni ambiri ndi omega 3 fatty acids, izi zimatithandiza kuteteza mtima wathu ndi mitsempha yathu. Muli mavitamini ena ochokera gulu B, monga B1, B2, B3 ndi B6.

Chiwindi

Ngakhale ndi anthu ochepa omwe amaidya nthawi zonse, chiwindi chimatha kukhala chathanzi mthupi lathu. Ndi chimodzi mwazinthu zanyama zomwe zimadya kwambiri padziko lapansi ndipo ndiimodzi mwazomwe zili ndi vitamini B. Pa magalamu 100 a chiwindi timapeza ma micrograms 80 a vitamini B12. Kuphatikiza apo, puloteni iyi ndiyabwino kwambiri, imapereka mchere, mavitamini ndi mafuta athanzi.

Wokazinga mwendo wa nkhuku

Turkey

Nyama ya ku Turkey imalimbikitsidwa kwambiri kwa anthu onse, kutengera zaka komanso jenda. Ndi nyama yotsika kwambiri kuyambira pamenepo ulibe mafutaali kuchuluka kwa mapuloteni ndi mavitamini a B. Ndi imodzi mwazinthu zabwino kwambiri pamsika. Ngati mwatopa kudya nyama yankhuku yesani Turkey, simudzakhumudwa.

Walnuts

Pakati pa mtedza, walnuts ndi abwino kuwonjezera kuchuluka kwa vitamini B Mthupi, mtedza wachilengedwe ndi chakudya chokoma chomwe chitha kudyedwa nthawi iliyonse. Ndiolimba komanso athanzi. Amatha kuwonjezeredwa pamaphikidwe ambiri, tingoyenera kulola malingaliro athu kuthawala.

mazira

Dzira yolk

Dzira yolk ndi lamphamvu kwambiri, anthu ambiri amataya chifukwa amaganiza kuti imapangitsa kunenepa kwambiri, komabe, akulakwitsa kwambiri, mazira ndi chakudya chapamwamba kwambiri. Ma yolk amapereka mafuta athanzi komanso mapuloteni apamwamba, kuphatikiza apo, mavitamini a gulu B, B12, B1, B2 ndi B6. 

Sardines

Chimodzi mwa izo nsomba yabuluu yomwe titha kugula kuti tipindule ndi vitamini B Ndi sardine, kuphatikiza apo, imathandizira kuwongolera cholesterol komanso amasamalira mtima wathu. Ma sardine amakhalanso ndi mpikisano wampikisano kotero sichowona chifukwa choti musawamwe.

mbale ndi sipinachi

Sipinachi

Nthawi zonse timatchula sipinachi m'mndandanda wazakudya zambiri, sipinachi ndiogwirizana nawo kuti akhale ndi thanzi lachitsulo. Amakhala ndi ma calories ochepa, amakhala ndi fiber, amawonjezera kukhuta ndipo pewani kulakalaka chakudya. Wodzaza ndi mavitamini ndi michere sikuyenera kuphonya.

Avocado

Chipatso chaching'ono ichi ndichabwino, ndichabwino chowonjezera chachilengedwe chomwe chimakhala chosavuta kuyika pachakudya chathu. Muli kuchuluka kwakukulu kwa mafuta athanzi ndi mavitamini a B. Komanso imadziwika kuti anti-inflammatory yachilengedwe yomwe imakhazikika pamtima.

Tchizi

Ndani sakonda tchizi chabwino? Tchizi zimatipatsa zabwino zambiri pankhani yazakudya ndi chakudya. Kuchokera kwa iye mudzalandira ndalama zofunikira ya vitamini iyi kuphatikiza calcium ndi mapuloteni athanzi.

kale

Kale

Vitamini B amapezeka pamitundu yonse yazakudya, apa pamndandandawu taperekapo ndemanga pazakudya zina zoyenera omnivores, odyetsa nyama, odyetsa zamasamba ndi nyama zamasamba. Kale ndi njira yabwino, malo ake samasiya aliyense alibe chidwi. Ili ndi CHIKWANGWANI chabwino, chimatithandiza kuti muchepetse thupi komanso chimathandizira kugaya chakudya.

Ubwino wa vitamini B ndi uti

Mavitamini ndi ofunikira kuti thupi lathu liziyenda bwino. Vitamini B ndi mavitamini ovuta omwe amapangidwa ndi mavitamini osiyanasiyana, omwe amachita ntchito zosiyanasiyana.

mitsuko ya vitamini

Chifukwa chake, mkati mwazovutazi tikuwuzani mtundu wa mavitamini omwe amaperekedwa.

  • B1: Ili ndi udindo woyang'anira dongosolo lamanjenje, thanzi la mtima, maselo amwazi ndi minofu.
  •  B2: Mtundu uwu umathandiza kupanga mphamvu, gwiritsirani ntchito komanso makutidwe ndi okosijeni a chakudya, mapuloteni ndi mafuta. Kumbali ina, imasunga fayilo ya thanzi labwino mu misomali, khungu ndi mamina. 
  • B3: Amathandiza maselo kulandira mpweya, amachepetsa kaphatikizidwe wa cholesterol komanso kusunga khungu lathanzi.
  •  B5: Ameneyo makamaka ali ndi udindo wochepetsa cholesterol, imathandizira chitetezo chamthupi, kulamulira kagayidwe ka mafuta ndikuthandizira kutulutsa mphamvu moyenera.
  • B6: Vitamini iyi imalimbikitsa chitetezo cha mthupi, Amathandiza kupewa mavuto a khungu ndi mitsempha. Mbali inayi, imatha kuthana ndi mseru ndipo imatha chotsani poizoni m'thupi kudzera mumkodzo. 
  • B9: Kuphatikizidwa mu kaphatikizidwe ka DNA, Imalepheretsa kuchepa kwa magazi m'thupi komanso imakhala ndi thanzi labwino.
  • B12: Amapanga maselo ofiira ofiira komanso bwino dongosolo lamanjenje. 

Zomwe zili m'nkhaniyi zikutsatira mfundo zathu za malamulo okonzekera. Kuti mufotokoze cholakwika dinani Apa.

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