Iimpawu zokunqongophala kweevithamini ezintsonkothileyo ze-B

Umxholo

• Vitamin B1 - Thiamine
• Vitamin B2 - Riboflavin
• Vitamin B3 - Niacin
• Vitamin B5 - Pantothenic acid
• Vitamin B6 - Pyridoxine
• Vitamin B7 - Biotin
• Vitamin B9 - Folic acid
• Vitamin B12 - Cobalamin

Ezinye zeempawu ezixhaphakileyo zokunqongophala kweevithamini ze-B emzimbeni zibandakanya ukudinwa okulula, ukuba nochuku, ukudumba emlonyeni nolwimi, ukurhawuzelela iinyawo kunye nentloko. Ukuthintela iimpawu, kuyacetyiswa ukuba umntu alandele ukutya kunye nokutya okunakho ukubonelela ngezi vithamini, kubalulekile ukuba ukhokelwe sisondlo malunga nokutya okulingeneyo.

Iivithamini eziyinkimbinkimbi ze-B zisetyenziselwa ukulawula imveliso yamandla emzimbeni, ukugcina impilo yenkqubo yemithambo-luvo, ulusu, iinwele kunye namathumbu. Ukongeza, zibalulekile ekuthinteleni i-anemia kunye nokomeleza amajoni omzimba.

Nazi iimpawu ezibangelwa kukunqongophala kwe-vitamin nganye ye-B.

Vitamin B1 - Thiamine

I-Vitamin B1, ekwabizwa ngokuba yi-thiamine, inoxanduva lokulawula inkcitho yamandla kunye nokukhuthaza umdla wokutya.

Iimpawu eziphambili zokunqongophala: Ukunqongophala kwe vithamin B1 emzimbeni kunokubangela ukurhawuzelela emzimbeni, ukonyuka kwentliziyo, ukuphefumla kancinci, ukungathandi ukutya, ukuba buthathaka, ukuqhina, ukudumba emilenzeni nasezinyaweni, ukozela nokungabikho kwengqwalaselo nenkumbulo.

Ukongeza, ukunqongophala kukavithamini B1 kungakhokelela kuphuhliso lwesifo seBeriberi, esisifo senkqubo yemithambo-luvo esibonakaliswa kukuncipha kwemvakalelo kunye namandla emisipha, ukukhubazeka kunye nokusilela kwentliziyo, umzekelo. Funda ngakumbi ngesi sifo.

Ukufumana phi: I-Vitamin B1 inokufumaneka ekutyeni okunje ngegwele le-brewer, ingqolowa yengqolowa kunye nembewu yejongilanga, umzekelo. Dibana nokunye ukutya okunothe ngevithamini B1.

Vitamin B2 - Riboflavin

I-Vitamin B2, ekwabizwa ngokuba yi-riboflavin, iyakwazi ukunceda kwimveliso yegazi, igcine imetabolism efanelekileyo kunye nempilo yolusu nomlomo, ikhuthaze ukukhula kwaye ikhusele umbono kunye nenkqubo yemithambo-luvo. Ukongeza, ivithamini B2 isebenza njenge

Iimpawu eziphambili zokunqongophala: Ukunqongophala kwale vithamini kunokubangela ukuba bomvu kunye nokudumba elwimini, izilonda ezikoneni zomlomo kunye nemilebe, ukudumba emlonyeni, impumlo kunye nokuthimliswa, ukudibana, amehlo adiniweyo kunye nokwanda kwemvakalelo ekukhanyeni, ukongeza ekunciphiseni ukukhula kunye ne-anemia .

Ukufumana phi: I-Riboflavin inokufumaneka kwisibindi senyama, i-oat bran kunye neeamangile, umzekelo. Dibana nokunye ukutya okunotye ivithamini B2.

Vitamin B3 - Niacin

I-Vitamin B3, ekwabizwa ngokuba yi-niacin, isebenza ngokuphucula ukujikeleza kwegazi, ukwehlisa amanqanaba e-cholesterol kunye nokulawula ubungakanani beswekile egazini, ukukwazi ukulawula isifo seswekile. Ukongeza, iyakwazi ukukhulula i-migraine kunye nokuqinisa iiseli.

Iimpawu eziphambili zokunqongophala: Ukusilela kweVitamin B3 kunokubangela ezinye iimpawu, ezinje ngokuvela kwezilonda ngasemva nasezandleni, ukungabinamdla wokutya, urhudo, isicaphucaphu, ukugabha, ukwehla kobunzima, ulwimi olubomvu, isifo sengqondo esixhalabisayo kwanokudakumba.

Ukufumana phi: Uvithamini B3 unokufumaneka kumandongomane, inkukhu, intlanzi kunye nemifuno eluhlaza, umzekelo. Bona ukutya okuninzi okunevithamini B3.

Vitamin B5 - Pantothenic acid

I-Vitamin B5, eyaziwa ngokuba yi-pantothenic acid, isebenza ngokulawula amanqanaba e-cholesterol, incedo kwimveliso yehomoni nakwinkqubo yokuphilisa, ukongeza ekupheliseni iimpawu zesifo samathambo nokudinwa, kuba inoxanduva lokuvelisa amandla.

Iimpawu eziphambili zokunqongophala: Ukunqongophala kukaVitamin B5 kunokuchongwa ngeempawu ezithile ezifana nokwaliwa sisikhumba, ukurhawuzelela kunye nokutsha ezinyaweni, ukuqaqanjelwa sisisu, isicaphucaphu, intloko ebuhlungu, ukozela, ikram esiswini kunye negesi.

Ukufumana phi: Le vithamini inokufumaneka ekutyeni okufana nesibindi, ingqolowa yengqolowa, iavokhado, itshizi kunye nembewu kajongilanga, umzekelo. Bona abanye apha.

Vitamin B6 - Pyridoxine

I-Vitamin B6, ekwabizwa ngokuba yi-pyridoxine, ibalulekile kulondolozo lwe-metabolism, inkqubo yeemvakalelo kunye nolusu. Ukongeza, iyasebenza ukukhusela isifo sentliziyo, ukwehlisa uxinzelelo lwegazi kunye nokunceda kwinkqubo yokwenziwa kwehemoglobin.

Iimpawu eziphambili zokunqongophala: Xa ivithamin B6 isilela emzimbeni, izilonda zinokubonakala eluswini kwaye zijikeleze amehlo, impumlo nomlomo, ukudumba emlonyeni nolwimi, kunye nokuhlutha.

Ukufumana phi: Ukunyusa inani levithamini B6 emzimbeni, kuyacetyiswa ukutya ukutya okufana neebhanana, isalmon, iitapile, inkukhu kunye nehazelnut, umzekelo. Jonga okunye ukutya okunotye ivithamini B6.

Vitamin B7 - Biotin

I-Vitamin B7, ekwabizwa ngokuba yi-biotin, ibalulekile ekugcineni impilo yolusu kunye neenwele, ukongeza ekunyusweni kokufakwa kwezinye iivithamini ze-B emathunjini.

Iimpawu eziphambili zokunqongophala: Ukunqongophala kwe-biotin emzimbeni kunokuqatshelwa ngokuvela kweempawu ezithile, ezinjengokucaphuka kolusu kunye nokubonakala kwamachaphaza, ukudibana, iintlungu zemisipha, ukudinwa kunye nokwanda kweswekile yegazi. Ukongeza, kunokubakho ukulahleka kweenwele, ukulahleka kwesidlo, ukoma kwamehlo nokungalali.

Ukufumana phi: IBiotin inokufumaneka kwinyama, amaqanda kunye nobisi, umzekelo, kunye nokuxinana kwayo emzimbeni kubuyiselwa ngokulula ngokutya okunezondlo. Bona okunye ukutya okunotyebileyo nge-biotin.

Vitamin B9 - Folic acid

I-Vitamin B9, eyaziwa njenge-folic acid, ibalulekile kuba iyanceda kwinkqubo yokwenziwa kweeproteni ezithile kunye nehemoglobin, ukongeza ekuncedeni ukwenziwa kwenkqubo yemithambo-luvo yomntwana, ukuthintela izifo ezithile ezinje nge-spina bifida, umzekelo. Ke ngoko, kuhlala kucetyiswa ukuba abasetyhini abazama ukukhulelwa kufuneka bathathe ukongezwa kwe-folic acid.

Iimpawu eziphambili zokunqongophala: Ukunqongophala kwe-folic acid kungakhokelela kukucaphuka, ukudinwa, intloko ebuhlungu, ukuphefumla kancinci, isiyezi kunye nokuqaqanjelwa sisisu. Ukongeza, ukungabikho kwe-vitamin B9 emzimbeni kunokubangela urhudo, i-megaloblastic anemia kunye ne-malabsorption yezinye izondlo kwinqanaba lesisu.

Ukufumana phi: I-Vitamin B9 inokufumaneka kukutya okuninzi, okunje ngespinatshi, iimbotyi, iilentile, igwele lomenzi kunye neokra, umzekelo. Yazi okunye ukutya okunothe nge-folic acid.

Vitamin B12 - Cobalamin

I-Vitamin B12, okanye i-cobalamin, iyimfuneko ekwakhiweni kweeseli zegazi kunye nokucolwa kwe-amino acid, ukongeza ekuncedeni ukuthintela izifo zentliziyo kunye nemithambo-luvo.

Iimpawu eziphambili zokunqongophala: Ukusilela kweCobalamin kubangela ukudinwa, i-anemia, ukungabikho kwamandla kunye noxinzelelo, ukubetha emilenzeni kunye nesiyezi, ngakumbi xa umile okanye usenza iinzame.

Ukufumana phi: Eyona mithombo iphambili ye vithamini B12 kukutya kwezilwanyana, njengokutya kwaselwandle kunye nenyama, kunye namaqanda, itshizi kunye nobisi. Jonga okunye ukutya okune-vitamin B12.