Kusenokwenzeka ukuba Uvithamini B yeyona nto kunzima ukuyifumana ngokuthe ngqo ekutyeniNangona oku akuthethi ukuba ayisiyomicronutrient ebalulekileyo ukuze umzimba usebenze kakuhle.
Kubalulekile ukuba wazi ukuba kukuthini oku kutya, kunye nezibonelelo esinikwa iivithamini ze-B nganye. Ungathandabuzi kwaye qhubeka ufunda apha ngezantsi ukwazi yonke into ngale vithamini.
Sikubonisa ukuba zeziphi ezona 10 zokutya zibalaseleyo ekufuneka uyazi ukuze wandise ukusebenzisa kwakho le vithamini intle kangaka.
Ukutya okunotye ivithamin B
Salmon
Intlanzi enamafutha lukhetho olufanelekileyo lokunyusa idosi, I-Salmon ingakumbi ineeproteni ezininzi kunye ne-omega 3 fatty acids, ezi zisinceda sikhusele iintliziyo zethu kunye nemithambo. Iqukethe iivithamini ezithile Iqela B, njenge-B1, B2, B3 kunye ne-B6.
Isibindi
Nangona bembalwa abantu abayisebenzisa rhoqo, isibindi sinokuba nempilo entle emzimbeni wethu. Yenye yezilwanyana ezitya kakhulu emhlabeni kwaye ikwayenye yezo zinovithamin B. Kuzo zonke iigram ezili-100 zesibindi sifumana ii-micrograms ezingama-80 zevithamini B12. Ukongeza, le protein ikumgangatho ophezulu, ibonelela ngezimbiwa, iivithamini kunye namafutha asempilweni.
ETurkey
Inyama yaseTurkey icetyiswa kakhulu kubo bonke abantu, kuxhomekeke kubudala nakwisini. Yinyama esezantsi yekhalori ukusukela ayinamafuthaine izixa ezikhulu zeprotheyini kunye neevithamini B. Enye yezona nyama zibalaseleyo kwintengiso. Ukuba udiniwe kukutya inyama yenkukhu zama i-turkey, awuyi kuphoxeka.
Amantongomane
Phakathi kwamandongomane, ii-walnuts zigqibelele ukonyusa isixa sevithamini B Emzimbeni, ii-walnuts zendalo kukutya okumnandi kunokusetyenziswa nangaliphi na ixesha. Banamandla kwaye basempilweni kakhulu. Banokongezwa kwinani elikhulu leeresiphi, kufuneka sivumele iingcinga zethu zibaleke.
Iqanda yolk
Isikhupha seqanda sinamandla kakhulu, abantu abaninzi bayayilahla kuba becinga ukuba iyenza ityebe kakhulu, nangona kunjalo, bayaphazama, amaqanda aphantse abe kukutya okuphezulu. I-yolk ibonelela ngamafutha asempilweni kunye neeprotein zomgangatho weprimiyamu, ukongeza, iivithamini zeqela B, B12, B1, B2 kunye no-B6.
Isardadi
Omnye we iintlanzi eziluhlaza esinokuzithenga ukuze sixhamle kwivithamini B Yisardadi, ukongeza, iyanceda ukulawula i-cholesterol kwaye ikhathalela iintliziyo zethu. I-Sardines nayo inexabiso elikhuphisanayo kakhulu, ke ngoko ayisosizathu sokungazityi.
Isipinatshi
Sisoloko sibiza isipinatshi kumakhulu oludwe lokutya, isipinatshi ngamahlakani afanelekileyo okuphucula kunye nokugcina impilo yentsimbi. Zineekhalori ezimbalwa kakhulu, ziqulathe ifayibha, zonyusa ukutyeba kwaye uphephe ukutya ukutya. Ipakishwe iivithamini kunye nezondlo akufuneki uziphose.
I-Avocado
Esi siqhamo sincinci siyamangalisa, sisongezelelo sendalo esilula kakhulu ekulula ukusifaka kwizidlo zethu. Inamaqondo amakhulu amafutha asempilweni kunye neevithamini B. Kwakhona, iyaziwa njenge-anti-inflammatory yendalo eqinisa izinga lentliziyo.
Ushizi
Ngubani ongalithandiyo iqhekeza lesonka samasi? Itshizi isinika izibonelelo ezinkulu xa kufikwa kwindlela yethu yokutya kunye nokutya. Ukusuka kuye uya kufumana isixa esifunekayo yale vithamini ukongeza kwi-calcium kunye neeproteni ezinempilo.
Kale
I-Vitamin B iyafumaneka kuzo zonke iintlobo zokutya, apha kolu luhlu sinike izimvo malunga nokutya okuthile okulungeleyo i-omnivores, i-carnivores, inyama yemifuno kunye nemifuno. I-Kale lukhetho olufanelekileyo, iipropathi zalo azishiyi mntu engenamdla. Inesixa esifanelekileyo sefayibha, isinceda ukuba sinciphise ubunzima kwaye sikwenze kube lula ukwetyisa.
Zithini izibonelelo ze vithamin B
Iivithamini zibalulekile emzimbeni wethu ukuze usebenze ngokufanelekileyo. I-Vitamin B sisakhi sevithamini esenziwe ngeevithamini ezahlukeneyo, ezenza imisebenzi eyahlukeneyo.
Ke ngoko, kwesi sakhiwo siza kukuxelela ukuba luhlobo luni lwevithamini olunikezelweyo.
- B1Lijongene nokugcina inkqubo yeemvakalelo, impilo yentliziyo, iiseli zegazi kunye nezihlunu ziphilile.
- B2: Olu hlobo lunceda ukuvelisa amandla, yenza imetabolism kunye ne-oxidation ye-carbohydrate, iiprotheni kunye namafutha. Kwelinye icala, igcina i impilo entle kwizikhonkwane, ulusu kunye nemifinya.
- B3: Inceda iiseli zifumane ioksijini, kunciphisa ukuhlanganiswa kwe-cholesterol kwaye igcina ulusu lusempilweni.
- B5: Lo ngokukodwa unoxanduva lokunciphisa cholesterol, ukukhuthaza amajoni omzimba, Ukulawula ukutyeba okunamafutha kwaye kunceda ukuvelisa amandla ngokufanelekileyo.
- B6: Le vithamini yomeleza amajoni omzimba, Inceda ukuthintela ulusu kunye neengxaki zemithambo-luvo. Kwelinye icala, inokususa isicaphucaphu kwaye inakho ukuphelisa iityhefu emzimbeni ngomchamo.
- B9: Ukubandakanyeka kwi-DNA synthesis, kuthintela i-anemia kwaye igcina impilo entle yeseli ebomvu.
- B12: Yenza iiseli ezibomvu zegazi kunye iphucula inkqubo yeemvakalelo.