Ukutya okunotye ivithamini B1
Umxholo
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:
| Ukutya | Inani levithamini B1 kwi-100 g | Amandla kwi-100 g |
| Igwele lomgubo weBrewer | 14.5 mg | Iikhalori ezingama-345 |
| Imbotyi yengqolowa | 2 mg | Iikhalori ezingama-366 |
| Imbewu kajongilanga | 2 mg | Iikhalori ezingama-584 |
| Ihagi yokutshaya eluhlaza | 1.1 mg | Iikhalori ezingama-363 |
| IBrazil nut | 1 mg | Iikhalori ezingama-699 |
| Iicashews ezigcadiweyo | 1 mg | Iikhalori ezingama-609 |
| I-Ovomaltine | 1 mg | Iikhalori ezingama-545 |
| Amandongomane | 0.86 mg | Iikhalori ezingama-577 |
| Ingulube ephekiweyo | 0.75 mg | Iikhalori ezingama-389 |
| Ingqolowa iphela | 0.66 mg | Iikhalori ezingama-355 |
| Ingulube eyosiweyo | 0.56 mg | Iikhalori ezingama-393 |
| Ukutya okuziinkozo | 0.45 mg | Iikhalori ezingama-385 |
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
Amanqaku Anomdla
Ukujamelana neMania
