Ukuthi ukudla kwethu akufanele kubangele ukuqoqwa kwamakhilogremu engeziwe - wonke owesifazane uyazi. Abanye basasebenzisa lolu lwazi ngentshiseko ekudleni kwabo kokudla. Ngokuphathelene namavithamini, bona, njengamanje, bakhona enkomeni yabo eyilisiwe neklabishi. Futhi akekho!
Njengoba kwenzeka, iningi labalandeli bezilwane eziphethwe yi-beriberi - ukuntuleka kwevithamini B1. Lokhu kulahlekelwa, okokuqala, kubonakala ngendlela yokungabikho kwengqondo nokucasula. Ukuze izidlo zethu zingathathi nje kuphela ngama-kilogram, kodwa ngesikhathi esifanayo bese zidla kahle, cabanga okuqukethwe kwamavithamini B ekudleni.
I-B1 noma i-Thiamine ihileleke ngokujulile ezinkambisweni ze-metabolic, ukuwohloka kwamafutha, ama-carbohydrate namaprotheni. Ngaphezu kwalokho, iqhaza emsebenzini wesistimu yezinzwa, futhi kuyisithiyo semvelo emzimbeni ngokumelene nemiphumela yobuthi. Yikuphi ukudla okuqukethe i-vitamin B1:
- isibindi, ingulube kanye ne-giblets yenkomo;
- isinkwa se-rye;
- i-oats, i-porridge ye-buckwheat;
- ubhontshisi;
- amazambane.
I-B2 noma iRiboflavin inesibopho sokuzala, ukuhlanganiswa kwama-erythrocyte nama-antibodies, kanye nobuhle nempilo yesikhumba, izinwele nezipikili. Ukuncibilika kwamanzi, ukukhipha ngokweqile kudonswa umchamo. Okuqukethwe kwamavithamini B2 ekudleni:
- ama-alimondi namantongomane ephayini;
- isibindi;
- i-mackerel;
- ama-apricot;
- imikhiqizo yobisi.
I-B3 noma i- nicotinic acid i-vithamini ebaluleke kakhulu ekusebenzeni okujwayelekile kwesimiso senhliziyo, ikhulisa ama-capillaries, iqhaza ezinkambisweni ze-cell oxidation. Yikuphi ukudla okuphezulu ku-vitamin B3:
- ubhontshisi;
- utamatisi;
- ummbila;
- izinsuku;
- ushizi.
I-B5 noma i-pantothenic acid ihileleka ekuhlanganisweni kwamaseli egazi, ama-antibodies, ama-amino acids, ukugcoba kwamafutha, ama-carbohydrate namaprotheni. Emikhiqizo:
- isikhuphaphu;
- isibindi;
- amakhowe;
- i-broccoli;
- bran.
I-B6 noma i-pyridoxine inesibopho sokunciphisa ukuphazamiseka kwemizwa emisipha ngesikhathi sokulala, i-diuretic yemvelo, enesibopho sokufaniswa kwamaprotheni namafutha. Okuqukethwe:
- iklabishi;
- ubhanana;
- ama-cherries;
- utamatisi;
- ulamula.
I-B8 noma i-biotin iyinvithamini yobuhle. Kubaluleke kakhulu isikhumba nezinwele. Ubhekele ukukhula kwamangqamuzana, ukugaya umzimba, kanye nokusetshenziswa kwamanye amavithamini B. Emikhiqizo yokudla:
- isipinashi;
- amakhowe;
- imvubelo;
- i-soybean;
- isibindi nezinso.
I-B9 noma i- folic acid inesibopho sokusebenza kwezinhlelo ze-nervous and circulatory, ukuhlanganiswa kwamaseli, emzimbeni womuntu akhiqizwa. Emikhiqizo:
- ushizi;
- i-caviar;
- isibindi nezinso;
- imifino eluhlaza;
- utamatisi;
- okusanhlamvu.
I-B12 noma i-cobalamin ithuthukisa inkumbulo, ukuhlushwa, ibangela umsebenzi wesimiso sezinzwa, ukukhula kanye nesifiso esihle. Okuqukethwe:
- amaqanda;
- imikhiqizo yobisi;
- isibindi.
I-B13 noma i-orot acid ihilelekile ekuhlanganisweni kwamavithamini, i-hepatocytes, enomthwalo wokuzala, impilo yesibindi. Emikhiqizo:
- i-lactic acid serum;
- ubisi obuningi.
I-B15 (i-pikic acid acid) ne-B 17 (laetral) yizinto ezibonakalayo njenge-vitamin.
Yilokho konke. Sichitha okuqukethwe okuyiwona wonke amavithamini B ekudleni. Isiphetho ngokwaso sikhuphuka: amavithamini eqembu B abaluleke kakhulu emsebenzini ojwayelekile wenyama yonke, bonke bahlanganyele ezinkambisweni ezinamandla ze-metabolic, ukuhlanganiswa kwamaseli, kanti futhi banomthwalo wokubukeka kwethu okunempilo nokukhangayo. Zonke zincibilikisiwe kwamanzi, aziqongeleli futhi zixhunyiwe. Zizinikele emicabangweni yokulahlekelwa isisindo, ungakhohlwa ngezidingo zomzimba wakho futhi ugcwalise izimpahla zamavithamini B!