Amavithamini weqembu B ekudleni yisimo esibaluleke kakhulu sezempilo nenhlalakahle. Uma sikhuluma ngesakhiwo esiyinkimbinkimbi samavithamini B, kufanele sithathwe ngokudla nsuku zonke, ngoba lezi zinto azigcinwa ngumzimba. Imisebenzi yalezi amavithamini isezakhiweni ezihlukahlukene kakhulu zomzimba womuntu, futhi ukusebenza kahle kwazo zonke izitho nezinhlelo kubalulekile ukugcina izinga labo elijwayelekile.
Kuphi imikhiqizo yokubheka i-vitamin B1?
Le vithamini ikhuthaza ukusetshenziswa kwamandla ekudleni, ngakho ukutholakala kwayo emzimbeni kubaluleke ngokuphawulekayo ekusetshenzisweni kwemithi. Ngaphezu kwalokho, i-vitamin B1 idlala indima ehlukile kuma-libido emadodeni nakwabesifazane, nakubantu besilisa. Ukuntuleka kwayo kubuthinta kakhulu impilo nempilo, ngakho-ke kubalulekile ukuwuthola ngemikhiqizo:
- imvubelo ye-brewer;
- ingulube eqinile;
- uhlume ukolweni;
- amantongomane anezinhlamvu;
- imbewu;
- ubhontshisi obonakele.
Ukudla njalo nge-vitamin B1 kubaluleke kakhulu kulabo bantu abanezinkinga nge-gland yegciwane.
Yikuphi ukudla okunevithamini B2?
I-Vitamin B2 ekudleni noma izithako ezikhethekile kubalulekile ukuthatha njalo. Umsebenzi wayo ukuhlanganisa amaprotheni namafutha emzimbeni, ukubamba iqhaza ekwenzeni i-hematopoiesis, ukujwayelekile komsebenzi wesisu nesibindi. I-riboflavin (igama lesibili le-vitamin B2) livame ukubonisa umbono, futhi nakwezinye izikhathi livikela amehlo emiphumeleni yemisebe ye-ultraviolet yelanga. Kufanele kudliwe kumikhiqizo:
- imvubelo ye-brewer;
- inyama eqinile nenhlanzi;
- isibindi;
- amakhowe;
- uphizi oluhlaza, pepper obomvu, iparsley, isilimo esidliwayo esinamagatsha anamanzi, imifino eluhlaza;
- ubisi;
- amaqanda;
- i-bran, i-buckwheat.
Uma i-vitamin B2 emzimbeni encane - lokhu kuzothinta zonke izindawo ngesikhathi esisodwa. Yingakho kubalulekile ukulandelela inani lalo ekudleni.
Kukuphi imikhiqizo oyothola i-vitamin B5?
I-Vitamin B5 ekudleni noma njengama-supplements nayo ibaluleke kakhulu emzimbeni womuntu. I-Pantothenic acid (igama lesibili le-vitamin B5) lihileleka ekugulweni kwegazi, likhuthaza ukuphulukiswa kwesilonda, kuvimbela ukukhathala futhi kudingekile ukuthi kube nokusebenza okuhambisanayo kwesistimu yezinzwa eziphakathi. Ungayithola ekudleni ngokudla ukudla okulandelayo:
- imvubelo ye-brewer;
- isibindi, izinso, inhliziyo;
- inyama, izinkukhu, izinhlanzi;
- amaqanda;
- yonke imifino eluhlaza;
- imbewu kanye nanoma yimaphi amantongomane.
Ukuntuleka kwaleli vithamini akuvamile, ngoba kunesidingo esikhulu sokudla. Ukuntuleka kwakhe kusongela kuphela labo abazihlupha ngokondlo oluqinile ngokweqile.
Imiphi imikhiqizo yokubheka i-vitamin B6?
Imikhiqizo equkethe i-vitamin B6 ibaluleke kakhulu emzimbeni womuntu: i-pyridoxine (igama lesibili) liyadingeka ukuze kukhululwe amandla emaprotheni omzimba, amafutha kanye nama-carbohydrate. Isidingo salokhu ku-vithamini sinamandla kakhulu uma umuntu ehlangabezana nokucindezeleka noma ukukhathazeka ngokweqile. Ungathola i-vitamin B6 emikhiqizweni:
- amaqanda;
- isibindi, izinso, inhliziyo;
- inkomo;
- ubisi;
- pepper eluhlaza, izaqathe, iklabishi;
- ikhabe.
Kubaluleke kakhulu ukuthatha amavithamini B6 asebekhulile nangesikhathi sokukhulelwa.
Yikuphi ukudla okunevithamini B12?
Imikhiqizo equkethe i-vitamin B12 yingxenye ebalulekile yokudla okunempilo. Yilesi sici esithuthukisa inkumbulo nokugxila kokunakekelwa, kuvumela umsebenzi wesibindi futhi
- isibindi, izinso, inhliziyo;
- izinhlanzi zasolwandle nezinhlanzi;
- ushizi;
- inyama yezilwane nezinyoni.
Njengoba kulula ukuqagela, ukuthatha indlela yokuphila yemifino eqinile, ukuthola le vithamini ekudleni kungenakwenzeka. Kulabo abenqaba inyama kuphela yezilwane, kwanele ukuba badle ushizi.