Zvichida kuti iyo vhitamini B ndiyo yakanyanya kuoma kuwana zvakananga kubva kuchikafuKunyangwe izvi hazvireve kuti hachisi chinhu chakakosha micronutrient kuti muviri ushande nemazvo.
Izvo zvakakosha kuti uzive kuti izvi zvekudya ndezvipi, pamwe nezvakanaka izvo imwe neimwe yeVitamini B inotipa. Usazeze uye ramba uchiverenga pazasi kuziva zvese nezve vhitamini iyi.
Tinokuratidza kuti ndedzipi gumi dzakanakisa chikafu chaunofanira kuziva kuitira kuti uwedzere kudyiwa kwako kweichi chinoshamisa vhitamini.
Zvikafu zvakapfuma mu vitamini B
Salimoni
Hove yemafuta isarudzo yakanaka yekuwedzera iyo dosi, Salmon kunyanya ine mapuroteni mazhinji uye omega 3 fatty acids, izvi zvinotibatsira kuchengetedza moyo wedu uye tsinga. Rine mamwe mavitamini kubva boka B, senge B1, B2, B3 uye B6.
Chiropa
Kunyangwe vashoma vanhu vanoishandisa nguva dzose, chiropa chinogona kuva noutano hwakanaka kumuviri wedu. Ndiyo imwe yenyama yemuviri inodyiwa zvakanyanya pasirese uye iriwo rimwe revane vhitamini B. Pamagiramu zana echiropa tinowana makumi matatu emakirogiramu evitamini B100. Uye zvakare, iyi protein ndeye yemhando yepamusoro, inopa zvicherwa, mavitamini uye mafuta ane hutano.
Turkey
Turkey nyama inokurudzirwa kwazvo kune vanhu vese, zvichienderana nezera uye murume. Iyo yakaderera koriori nyama kubvira haina mafutaa yakawanda mapuroteni uye B mavitamini. Iyo imwe yeakanakisa nyama pamusika. Kana iwe wakaneta nekudya nyama yehuku edza turkey, hauzonyadziswe.
Walnuts
Pakati nzungu, walnuts akakwana kuwedzera huwandu hwevhitamini B Mumumuviri, walnuts echisikigo chikafu chinonaka chinogona kudyiwa chero nguva. Ivo vane simba uye vane hutano hwakanaka. Ivo vanogona kuwedzerwa kune hombe nhamba yekubika, isu tinongofanirwa kurega mafungiro edu achimhanyisa.
Ezai yolk
Yai yolk ine simba kwazvo, vanhu vazhinji vanozvirasa nekuti vanofunga kuti zvinovafuta zvakanyanya, zvisinei, ivo vari kukanganisa zvakanyanya, mazai anenge ari chikafu chikuru. Iyo yolk inopa mafuta ane hutano uye emhando yepamusoro mapuroteni, mukuwedzera, mavhitaminzi eboka B, B12, B1, B2 uye B6.
Sardines
Chimwe chei hove dzebhuruu dzatinogona kutenga kuti tibatsirwe nevitamini B ndiyo sardini, mukuwedzera, inobatsira kudzora cholesterol uye inotarisira moyo yedu. Iyo sardines ine zvakare nemakwikwi kwazvo mutengo saka haisi pembedzo yekusavadya.
Sipinachi
Isu tinogara tichipa mazita sipinashi mumazana ezvinyorwa zvinyorwa, sipinashi ndivo vabatsiri vakakwana kugadzirisa nekuchengetedza hutano hwesimbi. Ivo vane mashoma macalorie, ane fiber, anowedzera kuguta uye udzivise zvishuwo zvekudya. Yakapakirwa mavitamini uye zvinovaka muviri haufanirwe kuapotsa.
Avocado
Chibereko chidiki ichi chinoshamisa, chinhu chakanaka chekuwedzera icho chiri nyore kwazvo kupinza mukudya kwedu. Inosanganisira mizinga mikuru yemafuta ane hutano uye mavitamini B. Zvakare, inozivikanwa seyakasarudzika-inopesana nekuzvimba iyo inosimudzira kurova kwemoyo.
Queso
Ndiani asingadi chimedu chechizi chakanaka? Cheese inotipa zvakanakira zvakanyanya kana zvasvika pakudya kwedu uye chikafu. Kubva kwaari iwe uchawana inodiwa huwandu yevhitamini iyi kuwedzera kune calcium uye mapuroteni ane hutano.
Kale
Vitamin B inowanikwa kune ese marudzi ezvikafu, pano mune iyi runyorwa tataura pane zvimwe zvekudya zvinokodzera omnivores, vanodya nyama, vanodya nyama uye vegans. Kale ndiyo yakanaka sarudzo, zvivakwa zvayo hazvisiye chero munhu asina hanya. Iyo ine huwandu hwakawanda hwefibre, inotibatsira kurasikirwa nehuremu uye inofambisa kugaya kwedu.
Ndezvipi zvakanakira vhitamini B
Mavhitamini akakosha kuti muviri wedu ushande nemazvo. Vitamin B vhitamini yakaoma iyo inoumbwa nemavitamin akasiyana siyana, ayo anoita mabasa akasiyana.
Naizvozvo, mukati meiyi yakaoma isu tinokuudza iwe mhando ipi yevhitamini yakatsaurirwa.
- B1: Iri mukutarisira kuchengetedza huta, hutano hwemwoyo, masero eropa uye mhasuru zvine hutano.
- B2: Rudzi urwu runobatsira kuburitsa simba, gadzira muviri uye kune oxidation yemakabohydrate, mapuroteni nemafuta. Kune rimwe divi, inochengetedza a hutano hwakanaka muzvipikiri, ganda uye mucous membranes.
- B3: Inobatsira masero kugamuchira oxygen, inoderedza synthesis yecholesterol uye inochengetedza ganda riine hutano.
- B5: Uyu kunyanya ane basa rekudzora cholesterol, inomutsa immune system, kudzora mafuta metabolism uye kunobatsira kuburitsa simba zvakanaka.
- B6: Vitamini iyi inosimbisa iyo immune system, inobatsira kudzivirira matambudziko eganda uye etsinga. Kune rimwe divi, inogona kubvisa kusvotwa uye inogona bvisa chepfu kubva mumuviri kuburikidza neweti.
- B9: Inobatanidzwa muDNA synthesis, Inodzivirira kupererwa neropa uye inochengetedza hutano hwakanaka hwesero reropa.
- B12: Anoumba masero matsvuku eropa uye inovandudza tsinga.