Ukutya okunotye ivithamini B1

Umxholo

• Uluhlu lokutya okunotye ivithamini B1
• Yintoni ivithamini B1?
• Iimpawu zokungabikho kwe-vitamin B1

Ukutya okunotyebi ku-vitamin B1, i-thiamine, njenge-oat flakes, imbewu ye-sunflower okanye igwele lomenzi we-brewer umzekelo, kunceda ukuphucula i-carbohydrate metabolism kunye nokulawula inkcitho yamandla.

Ukongeza, ukutya ukutya okunevithamini B1 kunokuba yindlela yokuthintela ukulunywa ziingcongconi, ezinje ngengcongconi yedengue, intsholongwane ye-zika okanye umkhuhlane we-chikungunya, umzekelo, kuba le vithamin ngenxa yobukho besulfure yenza iikhompawundi zesulfure abazikhuphileyo. Ivumba elingathandekiyo ngokubila, yinto egqwesileyo yendalo. Funda nzulu apha: Ukugxotha kwendalo.

Uluhlu lokutya okunotye ivithamini B1

I-Vitamin B1 okanye i-thiamine ayigcinwanga kwisixa esikhulu emzimbeni, ngenxa yoko kuyafuneka ukuba ufumane le vithamini ngokutya yonke imihla ukutya okutyebileyo kwi-vitamin B1, enje nge:

Intsholongwane yebhali kunye nengqolowa yengqolowa zizezona zixhobo zibalaseleyo zevithamini B1.

Umthamo wemihla ngemihla wevithamini B1 emadodeni aneminyaka eli-14 ubudala yi-1.2 mg / ngosuku, ngelixa kwabasetyhini, ukusuka kwiminyaka eli-19 ubudala, idosi ekhuthazwayo yi-1.1 mg / ngosuku. Ngexesha lokukhulelwa, idosi ekhuthazwayo yi-1.4 mg / ngosuku, ngelixa kubantu abancinci, idosi iyahluka phakathi kwe-0.9 kunye ne-1 mg / ngosuku.

Yintoni ivithamini B1?

I-Vitamin B1 isebenza ukulawula inkcitho yamandla ngumzimba, ivuselele umdla wokutya kwaye inoxanduva lokuchaneka kokutya emzimbeni kweecarbohydrate.

AI-vitamin B1 ayityebisi kuba ayinazikhalori, kodwa njengoko inceda ukukhuthaza umdla wokutya, xa isongezelelo sale vithamini senziwe, kunokukhokelela ekunyukeni kokutya kunye nesiphumo sokwanda kobunzima.

Iimpawu zokungabikho kwe-vitamin B1

Ukunqongophala kwe vithamini B1 emzimbeni kunokubangela iimpawu ezinje ngokudinwa, ukungabinamdla wokutya, ukuba nochuku, ukurhawuzelela, ukuqhina okanye ukudumba, umzekelo.

Ukongeza, ukungabikho kwe-thiamine kungakhokelela kuphuhliso lwezifo kwinkqubo ye-nervous efana neBeriberi, ebonakaliswa ziingxaki kubuntununtunu, ukunciphisa amandla emisipha, ukukhubazeka okanye ukusilela kwentliziyo, kunye ne-Wernicke-Korsakoff syndrome, uxinzelelo olubonakalisiweyo, iingxaki zememori kunye nesifo sengqondo esixhalabisayo. Jonga zonke iimpawu kunye nendlela anyangwa ngayo iBeriberi.

Unyango nge-thiamine kufuneka icetyiswe yingcali yezempilo enje ngesondlo, umzekelo, kodwa ukungenisa kakhulu iVitamin B1 kuyasuswa emzimbeni kuba yivithamini enyibilikayo emanzini, ke ngoko ayinabisi xa ithathwe kakhulu.

Bona kwakho:

• Ukutya okunotye ivithamin B