Kutheni iiVithamini ze-B ziyiMfihlo kuMandla amaninzi

Umxholo

• B2 (Riboflavin)
• I-B6 (Pyridoxine)
• B12 (Cobalamin)
• Choline
• Uphengululo lwe

Xa usebenza ngakumbi, ngakumbi iivithamini ze-B ozifunayo. "Ezi zinongo zibaluleke kakhulu kwimetabolism yamandla," utshilo uMelinda M. Manore, Ph.D., R.D.N., unjingalwazi wezondlo kwiYunivesithi yaseOregon State. Zibalulekile ekwaphuleni ukutya kube sisibaso, ukuhambisa ioksijini kuwo wonke umzimba wakho, kunye nokwandisa imveliso yakho yeeseli ezibomvu zegazi ukugcina izihlunu zakho zisebenza ngokufanelekileyo.

Kodwa into ehlekisayo malunga nee-B zezokuba zikhubazeke yimikhwa esempilweni-ukuba uyazilolonga kwaye unciphise ukutya okuthile, unokuthi ufike kancinci. Umzekelo, ukuba usika inyama okanye ubisi okanye ulula kwi-carbs ngendlela yeenkozo, imithombo emithathu ephezulu yeevithamini B, kukho ithuba elihle lokuba awufumani ngokwaneleyo. (I-BTW nasi esinye isizathu sokuba ungafuni ukushenxisa ubisi.) Ukuzilolonga rhoqo kubangela ukuba ucofe unikezelo lwakho lwe-B ngokukhawuleza kunokuhlala nje. Ngaphezu koko, amanqanaba asezantsi kancinci kwii-B ezithile abonakaliswe ukuba achaphazele kakubi ukusebenza kwezemidlalo.

Ngethamsanqa, konke okufunekayo kukuphucula ukutya okulula ukuguqula izinto. Olu luhlu lokutshekisha luchaza kanye into oyifunayo kwaye ngoba.

B2 (Riboflavin)

Oku kuqhekeza ii-carbohydrate, iiprotein, kunye namafutha owadlayo kwaye uwaguqule abe siswekile, iiamino acid, kunye namafutha acid-izinto ezenziwa ngumzimba njengombane. "Yile nto ikunika amandla xa usenza imithambo," ucacisa uNicole Lund, i-R.D. Kubalulekile kuwo wonke umntu, kodwa abantu ababhinqileyo abasebenza rhoqo bafuna amandla amaninzi imini yonke kunabo bangenalo, ukuze babenamathuba amaninzi kunamanqanaba asezantsi e-B2, wongeza uLund.

Ukulungiswa: Fumana i-1.1 mg ye-riboflavin yonke imihla ngokutya okufana ne-almonds (1⁄4 ikomityi iqulethe 0.41 mg ye-B2), iyogathi yesiGrike (ii-ounces ezi-6, 0.4 mg), amakhowa amhlophe (1 ikomityi, 0.39 mg), amaqanda (1 hard- ibilisiwe, i-0.26 mg), kunye nehlumelo laseBrussels (1 indebe ebilisiweyo, i-0.13 mg).

I-B6 (Pyridoxine)

Iyakunceda ukuguqula ukutya kube ngamandla njengoko isenza i-riboflavin. Ukongeza, i-B6 ikwanceda ngokuthintela izihlunu, ezingundoqo wokuhamba ngaphakathi nangaphandle kwendawo yokuthamba. Ngaphezu koko, ivithamin inceda umzimba wakho ukuba uvelise i-serotonin kunye ne-melatonin, iihomoni ezimbini eziphucula isimo sakho sengqondo kunye nokulala kwakho, utsho uKeri Glassman, uRD.

Ingxaki kukuba, abantu abasebenzisa i-B6 ngaphezulu kunabo bangenayo, uphando lufumanisa. Ngapha koko, ezinye izifundo zibonise ukuba iipesenti ezingama-60 zeembaleki zinqongophele ku-vitamin B6. Ukuthintela ukusilela, abafazi abasebenzayo kufuneka bajolise kwi-1.5 mg ukuya kwi-2.3 mg ngosuku, uManore uthi. Fumana isondlo ngokutya iinkukhu (ii-ounces ezi-4 zeturkey ibele ene-0.92 mg), intlanzi enamafutha (ii-ounces ezi-3 zesalmon, i-0.55 mg), i-walnuts (1 indebe, i-0.54 mg), imbewu yejongilanga (1 cup2 indebe, i-0.52 mg), iibhanana (enye enkulu, 0.49 mg), kunye neelentile (1⁄2 ikomityi, 0.18 mg).

B12 (Cobalamin)

Indawo yamandla ebalulekileyo yamandla, i-B12 incedisa kwimveliso yeeseli ezibomvu zegazi kwaye inceda i-iron ukwenza i-hemoglobin, ethwala ioksijini emzimbeni wonke, utshilo uGlassman. (Ivithamini ikwadlala indima emangalisayo kwimpilo yengqondo). Kodwa ekubeni ifunyenwe kakhulu kwinyama, imifuno kunye nezilwanyana zihlala zinqongophala. Ngapha koko, uninzi lweepesenti ezingama-89 zeemvumba azifumani B12 eyoneleyo kukutya kukodwa, uphononongo lwakutsha nje kwijenali Uphando lweZondlo ixelwe.

Abasetyhini abafanelekileyo badinga malunga ne-2.4 mcg yonke imihla. Ukuba utya inyama okanye intlanzi, oko kulula kakhulu ukufikelela-3 ounces of salmon ine 2.38 mcg kunye 3 ounces yenkomo, 3.88 mcg. Kodwa ukuba awukwenzi oko, uGlassman ucebisa ukuba kutyiwe ukutya okuqinisiweyo okufana nobisi lwesoya (ii-ounces ezisi-8, 2.7 mcg), iicereals eziqinisiweyo (3⁄4 ikomityi, 6 mcg), kunye negwele lesondlo (icephe eli-1, 2.4 mcg). Qiniseka nje ukuba uzahlule: Umzimba unokufumana kuphela i-B12 ngaxeshanye. Yidla okanye usele malunga neepesenti ezingama-25 kwithagethi yakho yemihla ngemihla ngesidlo ngasinye.

Choline

Esi sondlo sisebenza njengekhonkco phakathi kwezihlunu zakho nengqondo yakho. (Nangona ingeyiyo i-vitamin B ngokobugcisa, iingcali ziyithatha enye kuba ibaluleke kakhulu kwimveliso yamandla.)

"Ufuna i-choline ukuze usebenze i-acetylcholine, i-neurotransmitter exelela izihlunu ukuba zihambe," utshilo uLund. "Ukufunda izakhono ezintsha kwindawo yokuzivocavoca, njengokujika kweetetile okanye iindlela zokwenza barre, kufuna ingqwalaselo, umsebenzi wokuqonda, kunye nokulungelelanisa-konke oku kuxhomekeke kwi-choline ukuba yenzeke."

Ukanti iipesenti ezingama-94 zabasetyhini abazifumani ii-425 mg ezicetyiswayo ngosuku, inika ingxelo Ijenali yeAmerican College yeZondlo. Ukwandisa umthamo wakho, yidla amaqanda (i-1 enzima-ebilisiwe ine-147 mg), i-turkey (i-3 ounces, i-72 mg), kunye ne-soy protein powder (i-scoop enye, i-141 mg), okanye enye yalezi zokupheka ezizaliswe yi-choline.

Uphengululo lwe