Ukudla okunothe ku-vitamin B

itafula lokudla kwasekuseni

Kungenzeka ukuthi uvithamini B kunzima kakhulu ukuthola ngqo ekudleniYize lokhu kungasho ukuthi akuyona i-micronutrient ebalulekile ukuze umzimba usebenze kahle.

Kubalulekile ukwazi ukuthi ungahlukanisa kanjani lokhu kudla, kanye nezinzuzo ezinikezwa yi-vitamin B ngayinye. Unganqikazi bese uqhubeka ufunda ngezansi ukwazi konke ngale vithamini.

Sikukhombisa ukuthi yikuphi ukudla okuyishumi okuhle kakhulu okudingeka ukwazi ukuze ukwandise ukusebenzisa kwakho le vithamini enhle kakhulu.

Ukudla okunothe ku-vitamin B

Salimoni

Izinhlanzi ezinamafutha kuyindlela enhle yokwandisa umthamo, I-Salmon ikakhulukazi inamaprotheni amaningi kanye ne-omega 3 fatty acids, lokhu kusisiza ukuthi sivikele inhliziyo yethu nemithambo yethu yegazi. Iqukethe amavithamini athile kusuka iqembu B, njenge-B1, B2, B3 ne-B6.

Isibindi

Yize bembalwa abantu abayisebenzisa njalo, isibindi singaba nempilo enhle emzimbeni wethu. Ingenye yezinyama ezidliwayo kakhulu emhlabeni futhi ingenye yalabo abanevithamini B. Kuwo wonke amagremu ayi-100 wesibindi sithola ama-micrograms angama-80 kavithamini B12. Ngaphezu kwalokho, le phrotheni inekhwalithi ephezulu, ihlinzeka ngamaminerali, amavithamini namafutha anempilo.

umlenze wenkukhu owosiwe

Turkey

Inyama yaseTurkey inconywa kakhulu kubo bonke abantu, kuya ngeminyaka nobulili. Kuyinyama ephansi yekhalori kusukela lapho ayinawo amanoniine inani elikhulu lamaprotheni namavithamini B. Ingenye yezinyama ezihamba phambili emakethe. Uma ukhathele ukudla inyama yenkukhu zama i-turkey, ngeke udumazeke.

Ama-Walnuts

Phakathi kwamantongomane, ama-walnuts aphelele ekwandiseni inani levithamini B Emzimbeni, ama-walnuts emvelo angukudla okumnandi okungadliwa nganoma yisiphi isikhathi. Banamandla futhi banempilo enhle. Bangangezwa kwinani elikhulu lokupheka, kufanele nje sivumele umcabango wethu ugijime.

amaqanda

Isikhuphisi seqanda

Isikhuphasha seqanda sinamandla kakhulu, abantu abaningi bayayilahla ngoba bacabanga ukuthi kuyenza ikhuluphale kakhulu, kepha-ke, banephutha kakhulu, amaqanda cishe angukudla okuphezulu. Isikhuphasha sinikeza amafutha anempilo kanye nama-protein wekhwalithi ye-premium, ngaphezu kwalokho, amavithamini eqembu B, B12, B1, B2 kanye no-B6. 

Ama-sardine

Enye ye izinhlanzi eziluhlaza okwesibhakabhaka esingazithenga ukuze sizuze ku-vitamin B yi-sardine, ngaphezu kwalokho, iyasiza ukulawula i-cholesterol futhi inakekele inhliziyo yethu. Ama-sardine nawo anentengo yokuncintisana kakhulu ngakho-ke akusona isizathu sokungawadli.

isitsha nesipinashi

Isipinashi

Sihlala siqamba isipinashi emakhulwini ohlu lokudla, isipinashi yizona zinto ezingabahlanganyeli abaphelele bokuthuthukisa nokugcina impilo yensimbi. Banama-calories ambalwa kakhulu, aqukethe i-fiber, andisa ukusutha futhi ugweme izifiso zokudla. Igcwele amavithamini nezakhi zomzimba akudingeki uziphuthe.

I-Avocado

Lesi sithelo esincane siyamangalisa, siyisengezo esihle semvelo okulula kakhulu ukusifaka ekudleni kwethu. Kuqukethe imithamo emikhulu yamafutha enempilo namavithamini B. Futhi, kwaziwa njenge-anti-inflammatory yemvelo eqinisa izinga lokushaya kwenhliziyo.

I-Queso

Ngubani ongathandi ucezu lukashizi omuhle? Ushizi usinikeza izinzuzo ezinkulu uma kukhulunywa ngokudla kwethu nokudla kwethu. Kuyena uzothola inani elidingekayo yale vithamini ngaphezu kwe-calcium namaprotheni anempilo.

Kale

Kale

UVitamin B uyatholakala kuzo zonke izinhlobo zokudla, lapha kulolu hlu siphawule ngokudla okuthile okulungele ama-omnivores, abadla inyama, abadla inyama kanye nemifino. I-Kale iyindlela enhle, izakhiwo zayo azishiyi muntu engenandaba. Inenani elifanele le-fiber, isisiza ukuthi sinciphise isisindo futhi isize ukugaya kwethu ukudla.

Ziyini izinzuzo zevithamini B

Amavithamini abalulekile ukuze umzimba wethu usebenze kahle. I-Vitamin B iyinkimbinkimbi yamavithamini eyakhiwe ngamavithamini ahlukahlukene, afeza imisebenzi ehlukile.

izimbiza zamavithamini

Ngakho-ke, ngaphakathi kwalesi sakhiwo sizokutshela ukuthi yiluphi uhlobo lwevithamini olunikezelwe.

  • B1Iphethe ukugcina uhlelo lwezinzwa, impilo yenhliziyo, amaseli egazi nemisipha kunempilo.
  •  B2: Lolu hlobo lusiza ukukhiqiza amandla, gxilisa umzimba naku-oxidation yama-carbohydrate, amaprotheni namafutha. Ngakolunye uhlangothi, igcina i- impilo enhle kuzipikili, isikhumba kanye nolwelwesi lwamafinyila. 
  • B3: Isiza amaseli ukuthola umoya-mpilo, kunciphisa ukuhlanganiswa kwe-cholesterol futhi kugcina isikhumba siphilile.
  •  B5: Lona ikakhulukazi unesibopho sokunciphisa cholesterol, kuvuse amasosha omzimba, lawula imetabolism yamafutha futhi isiza ukukhiqiza amandla kahle.
  • B6: Le vithamini iqinisa amasosha omzimba, isiza ukuvimbela izinkinga zesikhumba nezinzwa. Ngakolunye uhlangothi, inganciphisa isicanucanu futhi ingakwazi qeda ubuthi emzimbeni ngomchamo. 
  • B9: Ibandakanyeka ku-DNA synthesis, ivimbela i-anemia futhi igcine impilo enhle yamangqamuzana egazi abomvu.
  • B12: Kwakha amangqamuzana egazi abomvu futhi kuthuthukisa isimiso sezinzwa. 

Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.