Ukutya okusempilweni oku-15 okuphezulu kwiiVithamini ze-B

Umxholo

• 1. Isalmon
• 2. Uhlaza oluhlaza
• 3. Isibindi kunye nezinye inyama zenyama
• 4. Amaqanda
• 5. Ubisi
• 6. Inyama yenkomo
• 7. Iimbatyisi, iiClams kunye neMussels
• 8. Imidumba
• 9. Inkukhu kunye neTurkey
• 10. iyogathi
• 11. Isondlo kunye neBrewer's Yeast
• 12. Ihagu
• 13. Ukutya okuziinkozo okuqinisiweyo
• 14. Itrout
• 15. Imbewu kajongilanga
• Umgca osezantsi

Kukho iivithamini ze-B ezisibhozo- ngokudibeneyo ezibizwa ngokuba ziiVithamini ezintsonkothileyo.

Ziyi-thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) kunye necobalamin (B12).

Nangona nganye yeevithamini inemisebenzi eyahlukileyo, ngokubanzi inceda umzimba wakho uvelise amandla kwaye yenze iimolekyuli ezibalulekileyo kwiiseli zakho (1).

Ngaphandle kwe-B12, umzimba wakho awunako ukugcina ezi vithamini ixesha elide, ke kuya kufuneka uzigcwalise rhoqo ngokutya (1).

Ukutya okuninzi kunika iivithamini ze-B, kodwa kuthathelwa ingqalelo kuphezulu kwi-vitamin, ukutya kufuneka kube ne-20% ye-Reference Daily Intake (RDI) ngokusebenza. Ngenye indlela, ukutya okuqulethe i-10-19% ye-RDI kuthathwa njengomthombo olungileyo (2).

Nazi izinto ezili-15 zokutya okusempilweni eziphezulu kwivithamini enye okanye ezingaphezulu kwe-B.

1. Isalmon

Le ntlanzi ijikeleze isondlo ineevithamini ezininzi ze-B. I-ounce eyi-3.5 (100-gram) ephekiweyo yokuhambisa isalmon iqulethe (3):

• I-Thiamine (B1): I-18% ye-RDI
• URiboflavin (B2): I-29% ye-RDI
• I-Niacin (B3): Iipesenti ezingama-50 ze-RDI
• I-Pantothenic acid (B5): I-19% ye-RDI
• IPyridoxine (B6): Iipesenti ezingama-47 ze-RDI
• ICobalamin (B12): I-51% ye-RDI

Ukongeza, isalmon yintlanzi ye-mercury esezantsi ephezulu kumafutha e-omega-3 aluncedo, kunye neprotein kunye ne-selenium ().

Isishwankathelo Isalmon iphezulu kwi-riboflavin, niacin, B6 kunye ne-B12, kunye nomthombo olungileyo we-thiamine kunye ne-pantothenic acid. Ukongeza, iphantsi kwi-mercury kwaye iphezulu kwi-omega-3 fat and protein.

2. Uhlaza oluhlaza

Imifuno eliqela enamagqabi ime kumxholo wayo we-folate (B9). Le yeminye yemithombo ephezulu yemifuno (5, 6, 7, 8, 9).

• Isipinatshi, eluhlaza: I-41% ye-RDI kwiikomityi ezi-3 (85 gram)
• Isipinatshi, kuphekiwe: I-31% ye-RDI kwikomityhi ye-1/2 (85 gram)
• Imifuno yeCollard, iphekwe: I-20% ye-RDI kwikomityhi ye-1/2 (85 gram)
• Imifuno yeTheniphu, iphekwe: I-25% ye-RDI kwikomityhi ye-1/2 (85 gram)
• Ilettuce yamaRomaine, eluhlaza: I-29% ye-RDI kwiikomityi ezi-2 (85 gram)

Ngokukodwa, enye ifolothi yatshatyalaliswa bubushushu ngexesha lokupheka, kwaye ezinye zinokudlulisela emanzini okupheka ngokunjalo. Ukunciphisa ilahleko yomntu ngexesha lokupheka, yiphunga imifuno kude kube phakathi kwithenda kunye ne-crisp (, 11).

Isishwankathelo Imifuno enamagqabi, ngakumbi isipinatshi, iikhola, imifuno yetheniphu kunye neletisi yereomaine, iphakathi kwemithombo efanelekileyo yemifuno. Zonwabele ziluhlaza okanye uzipheke ngokufutshane ukuze zigcine ezona folate.

3. Isibindi kunye nezinye inyama zenyama

Nangona ingathandwa ngokukodwa, inyama yenyama-ngakumbi isibindi-igcwele iivithamini ze-B. Oku kuyinyani nokuba zivela kwinyama yenkomo, yehagu, yegusha okanye yenkukhu (12, 13, 14, 15).

Umzekelo, i-3.5-ounce (100-gram) yokukhonza kwesibindi senkomo iqulethe (12, 16):

• I-Thiamine (B1): Iipesenti ezili-12 ze-RDI
• URiboflavin (B2): I-201% ye-RDI
• I-Niacin (B3): Iipesenti ezingama-87 ze-RDI
• I-Pantothenic acid (B5): Ngama-69% e-RDI
• IPyridoxine (B6): I-51% ye-RDI
• IBiotin (B7): I-138% ye-RDI
• Uhlobo (B9): Ngama-65% e-RDI
• ICobalamin (B12): I-1,386% ye-RDI

Ukuba awuqhelanga ukunambitheka okuqinileyo kwesibindi okanye ujonge inyama yenyama ngokungathandekiyo, zama umhlaba kwaye uxutywe nokusikwa kwesiko kwenyama yomhlaba okanye uyongeze kukutya okunexesha elininzi, njenge chili.

Isishwankathelo Iinyama zomzimba-ngakumbi isibindi-ziphezulu kwiivithamini ezininzi ze-B. Ukwenza isibindi sinencasa ngakumbi, siyigaye ngokusika inyama okanye usebenzise ukutya okunexesha elininzi.

4. Amaqanda

Iqanda elinye elikhulu linama-33% e-RDI ye-biotin esasazwa phakathi kwe-yolk kunye nomhlophe. Ngapha koko, amaqanda ngomnye wemithombo ephezulu ye-biotin -isibindi kuphela esiqulathe ngaphezulu (16, 17).

Amaqanda aqulathe isixa esincinci sezinye iivithamini B. Iqanda elinye eliphekiweyo (50-gram) iqulathe iqulathe (16, 18):

• URiboflavin (B2): I-15% ye-RDI
• I-Pantothenic acid (B5): I-7% ye-RDI
• IBiotin (B7): Iipesenti ezingama-33 ze-RDI
• Uhlobo (B9): I-5% ye-RDI
• ICobalamin (B12): I-9% ye-RDI

Yikhumbule into yokuba amaqanda amhlophe aluhlaza aqukethe i-avidin, iprotein ebopha nge-biotin kwaye ithintele ukufunxeka kwayo emathunjini akho ukuba uhlala utya amaqanda amhlophe amaninzi. Ukupheka amaqanda kungasebenzi kwi-avidin kwaye kunciphise umngcipheko wokhuseleko lokutya (17, 19).

Ukuba awutyi maqanda, inyama okanye ezinye iimveliso zezilwanyana, unokuhlangabezana neemfuno zakho zebhayotin ngokutya ukutya okufana nemifuno, iziqhamo, amandongomane, iimbewu kunye neenkozo ezipheleleyo, eziqulathe izixa ezincinane ze-biotin (16, 17).

Isishwankathelo Amaqanda ngumthombo ophezulu we-biotin, okwesibini kuphela kwisibindi. Banikezela nge-1/3 ye-RDI ye-biotin iyonke, iqanda eliphekiweyo.

5. Ubisi

Ikomityi ye-8-ounce (240 ml) yobisi ibonelela nge-26% ye-RDI ye-riboflavin, kunye nexabiso elincinci lezinye iivithamini ze-B (20):

• I-Thiamine (B1): I-7% ye-RDI
• URiboflavin (B2): Iipesenti ezingama-26 ze-RDI
• I-Pantothenic acid (B5): I-9% ye-RDI
• ICobalamin (B12): I-18% ye-RDI

Akumangalisi, uphando lubonisa ukuba ubisi kunye nezinye iimveliso zobisi ngokubanzi zingumthombo ophezulu wabantu we-riboflavin, ilandelwa yinyama kunye neenkozo (,).

Umzekelo, kuphononongo lokujonga ngaphezulu kwabantu abadala abangama-36,000 eYurophu, iimveliso zobisi zibonelela nge-22-52% ye-riboflavin kwizidlo zabantu ().

Njengazo zonke iimveliso zezilwanyana, ubisi lukwangumthombo olungileyo we-B12, ukubonelela nge-18% ye-RDI ngekomityi enye (240-ml) ekhonza (19).

Ngaphezulu, ufumana i-B12 eyona ilungileyo kubisi kunye nezinye iimveliso zobisi-ngamazinga okufunxa ama-51-79% ().

Isishwankathelo Ubisi kunye nezinye iimveliso zobisi zipakisha malunga nesithathu semfuno yakho yemihla ngemihla ye-riboflavin kwikomityi enye (240 ml). Ubisi ikwangumthombo olungileyo we-B12.

6. Inyama yenkomo

Inkomo inokwenza igalelo elikhulu kwi-B yakho yokutya.

Kuphononongo oluqwalaselweyo lokutya malunga nabantu abangama-2 000 eSpain, inyama kunye neemveliso zenyama yayiyeyona mithombo iphambili ye-thiamine, niacin kunye ne-pyridoxine ().

Nali inani leevithamini ze-B kwi-3.5-ounce (100-gram) esikiweyo yesirloin steak, esimalunga nesiqingatha sobukhulu besitovu esincinci esisebenza kwiindawo zokutyela (24):

• I-Thiamine (B1): I-5% ye-RDI
• URiboflavin (B2): I-8% ye-RDI
• I-Niacin (B3): I-39% ye-RDI
• I-Pantothenic acid (B5): I-6% ye-RDI
• IPyridoxine (B6): I-31% ye-RDI
• ICobalamin (B12): I-29% ye-RDI

Isishwankathelo Inyama yenkomo inamaxabiso aphezulu e-B3, B6 kunye ne-B12. I-3.5-ounce (100-gram) yokuhambisa izinto malunga nesinye kwisithathu se-RDI kwivithamini nganye, ukongeza kumanani amancinci ezinye iivithamini ze-B.

7. Iimbatyisi, iiClams kunye neMussels

Iimbatyisi, iimbaza kunye neembaza ngumthombo obalaseleyo we-B12 kunye nomthombo ogqwesileyo we-riboflavin. Banikezela ngexabiso elincinci le-thiamine, niacin kunye nefolate.

I-ounce ye-3.5 (i-100-gram) yokupheka nganye ibonelela (25, 26, 27):

Iivithamini B	Iimbatyisi,% RDI	Ukuqaqamba,% RDI	Iimbaza eziBlue,% RDI
Ityamine (B1)	8%	10%	20%
URiboflavin (B2)	26%	25%	25%
I-Niacin (B3)	18%	17%	15%
Umntu (B9)	4%	7%	19%
ICobalamin (B12)	480%	1,648%	400%

Ezi ntlanzi zikwiprotheyini kunye neeminerali ezininzi, kubandakanya i-iron, i-zinc, i-selenium kunye ne-manganese. Bangumthombo olungileyo wamafutha omega-3 ngokunjalo (25, 26, 27).

Isishwankathelo Iimbatyisi, iimbaza kunye neembaza nganye zivelisa ubuncinci amaxesha amane e-RDI ngevithamini B12 ngokutya. Ziphakamile kwi-riboflavin kwaye zibonelela ngexabiso elincinci le-thiamine, niacin kunye ne-folate.

8. Imidumba

Iimbotyi zibalasele kakhulu kwimixholo yazo ebalaseleyo. Banikezela ngesixa esincinci sezinye iivithamini ze-B, kubandakanya i-thiamine, riboflavin, niacin, pantothenic acid kunye ne-B6 (28).

Nanku umxholo we-1/2-cup (85-gram) ephekiweyo yeminye yemidumba etyiwayo (29, 30, 31, 32, 33, 34, 35, 36):

• Iimbotyi ezimnyama: Iipesenti ezingama-32 ze-RDI
• Iichickpeas (iimbotyi zegarbanzo): Iipesenti ezingama-35 ze-RDI
• I-Edamame (iimbotyi zesoya eziluhlaza): I-60% ye-RDI
• Iifama eziluhlaza: Iipesenti ezili-12 ze-RDI
• Iimbotyi zezintso: I-29% ye-RDI
• Iilentile: Iipesenti ezingama-45 ze-RDI
• Iimbotyi zePinto: Iipesenti ezingama-37 ze-RDI
• Amantongomane esosiweyo: Iipesenti ezingama-44 ze-RDI

I-Folate - okanye ifom ye-folic acid-ebalulekileyo ekunciphiseni umngcipheko weziphene ezithile zokuzalwa. Qaphela ukuba iipesenti ze-RDI ezilapha ngasentla zisekwe kwi-RDI ye-400 mcg, kodwa abasetyhini abakhulelweyo bafuna i-600 mcg yonke imihla (37).

Isishwankathelo Uninzi lwemidumba-efana neembotyi ze-pinto, iimbotyi ezimnyama kunye neelentile-ziphezulu kwi-folate, i-vitamin B ebalulekileyo ekunciphiseni umngcipheko weziphene ezithile zokuzalwa.

9. Inkukhu kunye neTurkey

Inkukhu kunye ne-turkey zibaluleke kakhulu kumxholo wabo we-niacin kunye ne-pyridoxine. Inyama emhlophe-enje ngesifuba-inikezela ngaphezulu kwezi vithamini zimbini kunenyama emnyama-enje ngomlenze-njengoko kubonisiwe kwitheyibhile engezantsi.

I-ounce eyi-3.5 (i-100-gram) yokukhonza yenkukhu ephekiweyo, engenasikhumba okanye i-turkey ibonelela (38, 39, 40, 41):

Iivithamini B	Isifuba senkukhu,% RDI	Ibele laseTurkey,% i-RDI	Inkukhu, inyama emnyama,% RDI	I-Turkey, inyama emnyama,% RDI
URiboflavin (B2)	7%	8%	13%	15%
I-Niacin (B3)	69%	37%	33%	17%
I-Pantothenic acid (B5)	10%	7%	12%	14%
IPyridoxine (B6)	30%	28%	18%	19%
ICobalamin (B12)	6%	7%	5%	7%

Ukuba utsiba ulusu lweenkukhu ezinamafutha ukusika iikhalori, ungakhathazeki - uninzi lweevithamini ze-B zikwinyama, hayi ulusu (42, 43).

Isishwankathelo Inkukhu kunye neturkey, ngakumbi iinxalenye ezimhlophe zenyama, ziphezulu kwi-B3 kunye ne-B6. Iinkukhu zikwabonelela ngexabiso elincinci le-riboflavin, i-pantothenic acid kunye necobalamin. Uninzi lwezondlo lusenyameni, hayi eluswini.

10. iyogathi

I-yogurt iphawuleka nge-riboflavin kunye nomxholo we-B12. Nangona ukutya okunesondlo kwahluka ngokwophawu, ukuhanjiswa kwemilinganiselo yeyogathi (44, 45,, 47):

Iivithamini B	I-yogurt elula,% RDI ngekomityi ye-2/3 (170 yeegram)	I-yogurt ye-Vanilla, i-% RDI ngekomityi ye-2/3 (i-170 yeigrem)	Ithafa le-Plain lesiGrike,% i-RDI nge-2/3 indebe (i-170 yeegram)	I-yogurt ye-vanilla efriziweyo,% i-RDI ngekomityi ye-2/3 (i-95 gram)
URiboflavin (B2)	18%	26%	36%	20%
ICobalamin (B12)	26%	35%	53%	11%

Gcina ukhumbula ukuba xa unencasa, uninzi lweeyogathi ezibandayo kunye nefriji zikwanazo neetispuni ezi-3-4 zeswekile ezongeziweyo kwi-2/3-yekomityi yokukhonza-yonwabele ngokumodareyitha (45,, 47).

Iivenkile zikwathengisa uninzi lweendlela zeyogathi ezingezizo zobisi, ezinje ngesoya ebilayo, iiamangile okanye iyogathi yecoconut. Nangona kunjalo, ezi mveliso-ngaphandle kokuba ziqinisiwe-ngokubanzi ayisiyomithombo ilungileyo ye-riboflavin okanye i-B12 ().

Isishwankathelo I-yogurt iphezulu ngokwendalo kwi-B2 kunye ne-B12, kodwa ezinye iindlela ezingezizo zobisi akuyiyo imithombo elungileyo yezi vithamini ngaphandle kokuba ziqinisiwe. Nciphisa ukutya kwakho iswekile-iswekile yeyogathi.

11. Isondlo kunye neBrewer's Yeast

Imvubelo yesondlo kunye negwele lebhiya ayisebenzi, okuthetha ukuba awukwazi ukuzisebenzisa ukwenza isonka. Endaweni yoko, abantu bayazisebenzisa ukonyusa incasa kunye neprofayili yesondlo sezitya.

Le yeast ngokwendalo ineevithamini ze-B kwaye zihlala ziqinisiwe kunye nayo-ngakumbi igwele lesondlo. Ukuba izondlo zongezwa, uya kuzibona zidweliswe kwizithako ezikwileyibhile.

Nantsi indlela igwele ezimbini ezithelekisa ngayo ngokusekwe kwipunipuni ye-2 (15-30-gram) ekhonza, nangona la maxabiso ahluka ngophawu (48, 49):

Iivithamini B	Igwele lesondlo,% RDI	Igwele leBrewer,% RDI
Ityamine (B1)	640%	80%
URiboflavin (B2)	570%	90%
I-Niacin (B3)	280%	50%
I-Pantothenic acid (B5)	10%	6%
IPyridoxine (B6)	480%	40%
Umntu (B9)	60%	15%
ICobalamin (B12)	130%	5%

Imifuno kunye nemifuno isebenzisa imvubelo yesondlo, njengoko iqiniswe nge-B12, enzima ukufumana ukuba awuyidli imveliso yezilwanyana ().

I-nutty-cheesy flavour yemvubelo yesondlo nayo yenza ukuba ithandwe njengamaxesha okutya. Imvubelo yeBrewer, nangona kunjalo, ingangcamla ubukrakra kwaye inokudityaniswa ngcono ekutyeni okunje nge-smoothies, isaladi yokunxiba okanye isuphu.

Isishwankathelo Imvubelo yesondlo kunye ne-brewer's yeast ipakisha inani eliphezulu le-vithamini ze-B - kodwa icandelo elibalulekileyo leevithamini kwimvubelo yesondlo, kubandakanya i-B12, ziyongezwa. Ezi mveliso zinokusetyenziselwa ukongeza incasa okanye izinongo kokunye ukutya.

12. Ihagu

Njengezinye inyama eziqhelekileyo, inyama yehagu igcwele iivithamini ezininzi ze-B. Kuphawuleka ngokukodwa ngenani eliphezulu le-thiamine, apho inyama yenkomo ibonelela kancinci.

I-ounce eyi-3.5 (i-100-gram) yehagu yokucheka inyama yengulube ibonelela (51):

• I-Thiamine (B1): Ngama-69% e-RDI
• URiboflavin (B2): I-24% ye-RDI
• I-Niacin (B3): I-24% ye-RDI
• I-Pantothenic acid (B5): I-9% ye-RDI
• IPyridoxine (B6): Iipesenti ezingama-27 ze-RDI
• ICobalamin (B12): I-14% ye-RDI

Ukugcina inyama yehagu lukhetho olusempilweni, khetha ukusikeka, okungaphantsi kakhulu kunamafutha kunye neekhalori kunokusikwa kwamagxa (okuqhelekileyo okusetyenziselwa inyama yehagu), ispareribs kunye nebhekoni (52).

Isishwankathelo Ihagu iphezulu kakhulu kwi-thiamine, riboflavin, niacin kunye ne-B6. Ukusikwa kwengulube yehagu kuxhomekeke kakhulu kwaye kwehle kwiikhalori kunokusikwa kwamagxa, ii-spareribs kunye nebhekoni.

13. Ukutya okuziinkozo okuqinisiweyo

Izidlo zesidlo sakusasa zihlala zineevithamini, kubandakanya iivithamini B. Zijonge kuluhlu lwezithako ().

Iivithamini ze-B zihlala zongezwa kwi-cereal yi-thiamine, riboflavin, niacin, B6, folate (njenge-synthetic folic acid) kunye ne-B12. Izixa ezifumaneka kwiimpawu ezimbalwa ezidumileyo- ezizezi, iiCheerios kunye neeTotal by General Mills kunye neRaisin Bran ngePosti- zi (54, 55, 56):

Iivithamini B	I-Cheerios,% i-RDI ngekomityi enye (28 gram)	Itotali,% RDI ngek 3/4 indebe (30 gram)	I-Raisin yesebe,% i-RDI ngekomityi enye (i-59 gram)
Ityamine (B1)	25%	100%	25%
URiboflavin (B2)	2%	100%	25%
I-Niacin (B3)	25%	100%	25%
I-Pantothenic acid (B5)	-	100%	-
IPyridoxine (B6)	25%	100%	25%
Umntu (B9)	50%	100%	50%
ICobalamin (B12)	-	100%	25%

Gcina ukhumbula ukuba ukutya okuziinkozo kwasekuseni okunqabileyo kuphezulu kwiishukela ezongeziweyo kunye neenkozo ezicokisekileyo. Khetha imveliso engaphantsi kwe-5 gram yeswekile ngokutya kunye nengqolowa epheleleyo-enje ngengqolowa epheleleyo okanye i-oats iphela-edweliswe njengesithako sokuqala.

Isishwankathelo Izidudu zesidlo sakusasa zihlala zongeze i-thiamine, riboflavin, niacin, folic acid, B6 kunye B12. Ezinye ziqulathe ukuya kwi-100% ye-RDI kwezi vithamini. Okwangoku, kubalulekile ukukhetha iinkozo ezenziwe ngeenkozo kunye neswekile encinci.

14. Itrout

I-Trout, intlanzi yasemanzini, isondelelene kakhulu nesalmon kwaye ineevithamini ezininzi ze-B.

I-ounce eyi-3.5 (i-100-gram) yokupheka itrout ibonelela (57):

• I-Thiamine (B1): I-28% ye-RDI
• URiboflavin (B2): Iipesenti ezingama-25 ze-RDI
• I-Niacin (B3): I-29% ye-RDI
• I-Pantothenic acid (B5): Iipesenti ezingama-22 ze-RDI
• IPyridoxine (B6): Iipesenti ezili-12 ze-RDI
• ICobalamin (B12): I-125% ye-RDI

Ukongeza, itrout ngumthombo ogqwesileyo weprotheni, etyebile kumafutha e-omega-3 kwaye iphantsi kwimekyuri (57,).

Isishwankathelo Trout iphezulu kwi-thiamine, riboflavin, niacin, pantothenic acid kunye nevithamini B12. Ikwanayo neeproteni ezininzi kunye namafutha omega-3.

15. Imbewu kajongilanga

Imbewu kajongilanga yenye yezona ndawo zintle zemithombo ye-pantothenic acid. Le vithamini B ifumana igama layo kwigama lesiGrike elithi "pantos," elithetha "kuyo yonke indawo," kuba ifumaneka kuninzi lwezityalo kunye nokutya kwezilwanyana - kodwa ihlala iphantsi kuphela (59).

Ngokumangalisayo, i-ounce enye (28 gram) yeembewu kajongilanga ipakisha ama-20% e-RDI ye-pantothenic acid. Imbewu kajongilanga ikwangumthombo olungileyo we-niacin, folate kunye ne-B6 (60).

Imbewu yebhotolo ye-sunflower, eyaziwayo phakathi kwabantu abane-allergies ye-nut, ngumthombo obalaseleyo we-pantothenic acid ngokunjalo.

Nalu uthelekiso lwe-B yemixholo yeevithamini kwimbewu kajongilanga kunye nebhotolo yejongilanga (60, 61):

Iivithamini B	Imbewu kajongilanga,% i-RDI ngeyununsi enye (28 gram)	Ibhotolo kajongilanga,% i-RDI ngeepunipoyi ezi-2 (32 grams)
I-Niacin (B3)	10%	8%
IPyridoxine (B6)	11%	12%
I-Pantothenic acid (B5)	20%	22%
Umntu (B9)	17%	18%

Isishwankathelo Imbewu kajongilanga kunye nebhotolo yazo iphakathi kwemithombo yezityalo ephezulu ye-pantothenic acid, ivithamini B efumaneka kuphela kwixabiso elincinci kukutya okuninzi.

Umgca osezantsi

Ukuchitha isixa esaneleyo seevithamini ezinzima ezisi-8 kukubeka kwindlela eya ekutyeni okusempilweni.

Eminye imithombo ephezulu yeevithamini ze-B zibandakanya inyama (ngakumbi isibindi), ukutya kwaselwandle, iinkukhu, amaqanda, iimveliso zobisi, iimbotyi, imifuno enamagqabi, iimbewu kunye nokutya okuqinileyo, njengokutya kwasekuseni kunye nemvubelo yesondlo.

Ukuba uthintela ukutya kwakho kumaqela athile okutya ngenxa ye aleji okanye ukutya, amathuba akho okusilela kwe vithamin B anokunyuka.

Ukuba uyazibuza ukuba ngaba ufumana iivithamini ze-B ezoneleyo, zama inkqubo yasimahla ye-Intanethi yokulandela umkhondo kunye nokuhlalutya ukutya kwakho iveki yonke. Emva koko unokuhlengahlengisa indlela otya ngayo ukuqinisekisa ukuba ufumana iivithamini ozifunayo.