Ukutya okunotyebi kwiivithamini ze-B
Umxholo
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (iPantothenic acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folic acid)
- Vitamin B12 (Cobalamin)
- Itafile enokutya okutyebileyo ku-vitamin B
Iivithamini B, ezinjengevithamini B1, B2, B3, B5, B6, B7, B9, B12, zibalulekile micronutrients ekusebenzeni kakuhle kwemetabolism, esebenza njengee coenzymes ezithatha inxaxheba ekuphenduleni kwe-catabolism yezondlo, ekhokelela kwimveliso yamandla ayimfuneko ukusebenza komzimba.
Njengokuba zingadityaniswanga ngumzimba, ezi vithamini kufuneka zifunyanwe ngokutya, okufana nenyama, amaqanda, ubisi kunye neemveliso zobisi, iinkozo, iinkozo kunye neminye imifuno, kwaye, ukuba kukho imfuneko, iivithamini zinokufumaneka ngokusetyenziswa kwezongezo. ., Kucetyiswa ikakhulu kwabasetyhini abakhulelweyo, abatya imifuno, abantu abanxila okanye nangayiphi na imeko yonyango eneemfuno zeevithamini.
Vitamin B1 (Thiamine)
I-Vitamin B1 inegalelo kwimetabolism, inceda ukulawula inkcitho yamandla. Ke ngoko, yinto ebalulekileyo ekukhuleni, ekugcineni ukutya okuqhelekileyo, ukusebenza kakuhle kokugaya kunye nokugcina imithambo-luvo esempilweni.
I-Vitamin B1 inokufumaneka ekutyeni okufana nesibindi sehagu, i-offal, ukutya okuziinkozo kunye nokutya okuziinkozo okuqinileyo. Jonga okokutya okutyebileyo kwi-vitamin B1.
Vitamin B2 (Riboflavin)
I-Vitamin B2 inegalelo kwimveliso yamandla avela kwiivithamini kunye neeswekile ekutyeni, kubalulekile ekukhuleni.
Ukutya okunotye ivithamini B2 lubisi kunye neemveliso zobisi, inyama, imifuno enamagqabi aluhlaza kunye neecereal ezicebileyo. Dibana nokunye ukutya okunotye ivithamini B2.
Vitamin B3 (Niacin)
I-Vitamin B3 inoxanduva lokuguqula amanqatha abe ngamandla emzimbeni, ukunceda ukutshisa iikhalori. Ukongeza, kubalulekile kwimetabolism yee-carbohydrate kunye neeamino acid.
Ukutya okunotye ivithamini B3 yintlanzi, i-offal, inyama kunye neenkozo. Bona eminye imizekelo yemithombo yevithamini B3.
Vitamin B5 (iPantothenic acid)
Le vithamini, ikwabalulekile kwimetabolism, isebenza kwimveliso yehomoni kunye neentsholongwane kwaye inxulumene nokuphendula komzimba koxinzelelo.
Ukutya okuqulethe izixa eziphezulu zevithamini B5 ekwakhiweni kukutya kwemvelaphi yezilwanyana kunye nemifuno, amaqanda, i-offal, isalmon kunye negwele. Bona eminye imizekelo yokutya okunotye vithamini B5.
Vitamin B6 (Pyridoxine)
I-Vitamin B6 inceda umzimba ukuba uvelise izilwa-buhlungu, uvelise amandla ukusuka kwiiproteni kunye neicarbohydrate kunye nokuguqula i-tryptophan ibe yi-niacin. Ukongeza, ikwayivitamin ebalulekileyo kwimetabolism kunye nokukhula okuqhelekileyo.
I-Vitamin B6 inokufumaneka kwinyama, iisiriyeli, i-oats kunye nemifuno. Jonga ukutya okuninzi kunye nevithamini B6.
Vitamin B7 (Biotin)
I-Vitamin B7 ikwanceda ukugcina imetabolism isebenza kwaye yinto ebaluleke kakhulu kwimpilo yolusu, iinwele kunye neenzipho, kuba inegalelo ekuhanjisweni komzimba nasekuqiniseni. Ukongeza, kuyanceda ukulawula i-glycemia kwiimeko zohlobo lweswekile 2, kuba iyangenelela ekusetyenzisweni kwee-carbohydrate.
Ukutya okuyimithombo yesondlo sisibindi, amakhowa, amandongomane, inyama kunye nemifuno emininzi. Jonga okunye ukutya nge-biotin.
Vitamin B9 (Folic acid)
Vitamin B9 ivuselela imveliso yegazi kunye neeseli ezithwala ioksijini emzimbeni, kuthintela ukudinwa rhoqo kunye neanemia. Ikwayinto ebaluleke kakhulu kwizondlo ekukhuleni komntwana, njengoko kubalulekile ekudibaneni kwee-acid ze-nucleic.
I-folic acid ikhona ekutyeni okufana nemifuno eluhlaza, isibindi, inyama yenkomo, iinkozo, ibroccoli kunye negwele.
Vitamin B12 (Cobalamin)
Le vithamini ikwanceda kwimveliso yegazi kunye nasekugcinweni kwempilo yenkqubo yemithambo-luvo kunye imetabolism, kwaye kubalulekile ekudibaniseni i-nucleic acid kunye ne-nucleoproteins, imetabolism kwithishu yemithambo-luvo kunye nefolate kunye nokukhula.
I-Vitamin B12 ikhona ekutyeni okuvela kwizilwanyana, njenge-viscera, ubisi kunye neemveliso zobisi Isibindi, izintso, ubisi kunye neemveliso zobisi, inyama kunye namaqanda. Yazi ukutya okungakumbi kwecobalamin.
Itafile enokutya okutyebileyo ku-vitamin B
Itheyibhile elandelayo ibonisa isishwankathelo sokutya okunotye iivithamini B:
| Iivithamini | Ukutya okunotyebileyo kwi-B complex |
| B1 | Ijusi ye-orenji, ii-ertyisi, amandongomane, amandongomane, ukutya kwaselwandle, iidiliya, isonka esimhlophe, iitapile ezingafakwanga, iimbatyisi, irayisi emhlophe, ivatala, imango, inyama yenkomo, imbewu yamathanga, iyogathi kunye neavokhado. |
| B2 | Igwele leBrewer, isibindi senkomo, inkukhu kunye ne-turkey, i-oat bran, iiamangile, itshizi, amaqanda, itshizi, ukutya kwaselwandle, amagqabi e-beet nembewu yethanga. |
| B3 | Imvubelo yeBrewer, inyama yenkukhu, i-oat bran, iintlanzi ezinje nge-mackerel, i-trout kunye ne-salmon, inyama yenkomo, imbewu yeethanga, ukutya kwaselwandle, iicashews, iipistachios, amakhowa, amandongomane, iqanda, itshizi, iilentile, iiavokhado kunye ne tofu. |
| B5 | Imbewu kajongilanga, amakhowa, itshizi, isalmon, amandongomane, ipistachio cashews, amaqanda, i-hazelnut, inkukhu kunye neturkey, iavokhado, iimbatyisi, ukutya kwaselwandle, iyogathi, iilentile, ibroccoli, ithanga, amaqunube kunye nobisi. |
| B6 | I-Banana, isalmon, ipullet, iitapile ezingafakwanga, i-hazelnut, i-shrimp, ijusi yetumato, i-walnut, i-avocado, imango, imbewu yejongilanga, ivatala, isosi yetumato, ipaprika, amandongomane kunye neelentile. |
| B7 | Amandongomane, iihazelnuts, ingqolowa yengqolowa, iiamangile, i-oat bran, amandongomane, iqanda, amakhowa, ii-cashews, i-chard, itshizi, iminqathe, isalmon, iitapile, iitumato, iiavokhado, itswele, iibhanana, iipapaya kunye neletisi. |
| B9 | Amahlumela eBrussels, ii-ertyisi, iavokhado, ispinatshi, itofu, ipapaya, ibroccoli, ijusi yetumato, iiamangile, irayisi emhlophe, iimbotyi, iibhanana, imango, i-kiwi, iorenji, icauliflower kunye nevatala. |
| B12 | Isibindi senkomo, ukutya kwaselwandle, iimbatyisi, isibindi senkuku, intlanzi efana neherring, itrout, isalmon kunye netyhuna, inyama yenkomo, istrimp, iyogathi, ubisi, itshizi, iqanda, inyama yenkukhu. |
Ipali Namhlanje
I-Ketonuria: Into ekufuneka uyazi
