Buza ugqirha wokutya: Iiswekile kunye neB iivithamini

Umxholo

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Q: Ngaba iswekile iwutshabalalisa umzimba wam iivithamini B?

A: Hayi; Akukho bungqina bokuba iswekile iphanga umzimba wakho iivithamini B.Olu luvo luyinto eqikelelwayo kuba ubudlelwane phakathi kweswekile kunye neevithamini ze-B bunzima ngakumbi kunoko: Iswekile ayizisusi ngokuthe ngqo amanqanaba eevithamini B emzimbeni wakho, kodwa ukutya okuphezulu kwiicarbohydrate ezisulungekileyo kunokonyusa isidingo somzimba wakho weeBs ezithile. [Twitha le nyaniso!]

Imetabolism yee-carbs ezininzi (njengoko zifunyenwe kwiswekile) ifuna ukuba umzimba wakho ube nokufikelela kumanani amakhulu ee-vithamini ezithile ze-B. Kodwa ngenxa yokuba umzimba wakho awuzigcini ngokukhawuleza iivithamini ze-B, ufuna ukungena rhoqo kukutya kwakho. Iswekile ephezulu kunye nokutya okucoliweyo kweicarbohydrate nako kunokuba nefuthe elibi kulungelelwaniso lomzimba, okunyusa iimfuno zeevithamini ezithile, ezinjengeB6.

Abantu abanesifo seswekile, esisifo sokungasebenzi kakuhle kwe-carbohydrate metabolism, bahlala benamanqanaba asezantsi e-vitamin B6, esetyenziselwa ukwenza i-carbs. Le nyaniso ihlala isetyenziselwa ukuxhasa isiseko sokuba ukutya okuneswekile eninzi (njengoko uninzi lweswekile lubeka) ukuphelisa iivithamini ze-B; kodwa kuthekani ukuba ezi zidlo bezisezantsi kwiivithamini B ukuqala?

I-crux apha kukuba ukutya okuneswekile ephezulu kunye nokutya okuqulethe i-carbohydrates ecocekileyo ayinayo i-vitamin B eninzi ukuqala ngayo, okanye inkqubo yokucoca ihlutha ezi zivithamini eziphambili ngexesha lokuvelisa ukutya. Oku kukunika ukutya okungenazo iivithamini ze-B kodwa umzimba ozifuna ngakumbi ngenxa yendalo ephezulu ye-carb yento oyityayo kwaye, kwimeko yesifo seswekile, ukwanda koxinzelelo lokudumba.

Ukuba utya ukutya kweMeditera okugcwele ukutya okuziinkozo (okuthetha ukuba iipesenti ezingama-55 ukuya kuma-60 zeekhalori zakho zivela kwiicarbohydrate), umzimba wakho unokuba neemfuno ezinkulu zevithamini ze-B ezibandakanyeka kwimetabolism yecarb, kodwa umahluko kukuba ivithamini engachazwanga- Indalo etyebileyo yokutya kwakho kweMeditera buya kugcwalisa umzimba wakho nazo naziphi na iivithamini ze-B ezongezelelweyo onokuzifuna. [Tweet le ngcebiso!]

Ke nceda ungabi lixhoba lesimo sesondlo esinokukukholelwa ukuba iswekile efumaneka kukutya okuthandekayo kwesiqwenga sepayi kunye ne-ayisikhrim iya kunyanzela umzimba wakho ukuba ukhuphe i-pyridoxine phosphate (B6) okanye i-thiamin ( B1). Akunjalo. Kwinqanaba le-metabolism yamandla, iicarbohydrates ziicarbohydrates. Xa i-thiamin isetyenziselwa ukuqhuba ukutsalwa kwamandla kwimolekyuli yeglucose esibindini sakho, ayazi ukuba loo molekyuli yeglucose ivela kwisoda okanye irayisi emdaka.

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