Chii rine vhitamini B - zvokudya utano hwedu

Ndezvipi mavhitaminzi? Ichi kunyanya Organic pasi samolecular uremu yeimwe zvisina synthesized ne muviri, uye zvinobuda zvokudya. Mavhitaminzi zvinokosha muupenyu utachiona pezvakaitwa mu zvipenyu.

Mavhitaminzi vari akaumba panguva biosynthesis mu chirimwa uye mhuka munyama.

Basa mavhitaminzi pamuviri yokuwedzera ukuru Utilisation nezvinovaka muviri, kupa huru namakemikari maitiro mumuviri.

Nokusava mavhitaminzi ari kudya mumuviri vanotyisidzira kwazvo zvirwere. Vhitamini kushaikwa inogona asazivikanwa chitarisiko, asi somugumisiro vhitamini kushaikwa achawa adaptive ehupfumi ari muviri, zvinoderedza kuita uye kunopindirana utano.

Zvinokosha kuti muviri vhitamini B boka mavhitaminzi mumuviri kunokosha kuti tirambe hwandaiva woutano.

Chii rine vhitamini B?

Vhitamini B1 rinowanikwa dzimwe nyama (chitaka, itsvo, wakawondereiko kudai yenguruve), mu rye uye gorosi chingwa, bota zhinji (semuenzaniso mhunga, oats, Buckwheat), bhinzi, mbatatisi. Kunosimbisa tsinga, kunonatsiridza ndangariro, zvakanaka kuti kugaya.

Unodiwa kubudisa makemikari anokonzera kugaya zvokudya. Essential nokuti chakaipa gadziriro kwetunhu mapurotini uye mafuta.

Vhitamini B2 zvirimowo mu nhengo nyama (chitaka, itsvo), uye ari chizi Curd, bhinzi, bota, sipinachi, rye uye gorosi wose chingwa. Vhitamini B2 simba antioxidant kunodzivisa kukuvadza basa vakasununguka radicals.

Inopa zvinoitika muviri kwemapurotini, kwemafuta uye makabhohaidhiretsi. Pamwe chete vhitamini A rinobatanidzwa urongwa inowanzotorwa muitiro.

Uye chii rine vhitamini B?

Vhitamini B 3 (sezvazvakanyorwa inonzi niacin, vhitamini PP) iri mubhuku rye uye gorosi wose chingwa, bota zhinji (Buckwheat, mapfunde, O), nehove, nzungu, miriwo, uye nyama, uye howa akaomeswa. Vhitamini B3 inodikanwa mapuroteni muviri mumuviri. Zvinokanganisawo muitiro inotungamirwa erythrocytes. It anovandudza dzinotsanagura ropa rive.

Vhitamini B5 anogona kuwanikwa zvigadzirwa (chiropa uye itsvo) uye vanhuwo nyama, bhinzi, nyama, shiri uye nehove, konifurawa uye tomato mu zai mondo.

Vhitamini B5 inodikanwa muviri kuti aumbe coenzyme A, riri zvematongerwo nokukanganisika zhinji pezvakaitwa mumuviri. CoA anobvumira muviri kuti simba kubva chikafu uye kunobatsira chirongwa neutralization ose zvinokachidza zviri chiropa.

Vhitamini B6 zvirimowo pachikafu, offal 9pecheni uye itsvo) nehove, bhinzi, mune zviyo, uyewo vise, mbatatisi, mhiripiri, Garnet, rye uye gorosi wose chingwa. PaChikoro paumbwe vanenge zana kuchikosha makemikari kuti vanobatanidzwa munyaya makemikari pezvakaitwa muviri.

Zvinodiwa kubereka mufaro kemikari kweserotonin, izvo zvinozoita anotonga chakaipa nokuyerera Manzwiro, kudya uye hope murume.

Uyewo, kweserotonin anobatsira waidzora nezvainoita muviri womunhu mahormone.

Asi chii rine vhitamini B? Tinoenda yatakanyora pasi.

Vhitamini B9 (aizivikanwawo folic acid) rinowanikwa chiropa, kunyanya yaro yakawanda kodhi chiropa mu rye uye gorosi wose chingwa, bhinzi, nemiriwo (parsley, sipinachi, lettuce). Folic asidhi paChikoro muviri ari hematopoietic pezvakaitwa mumuviri.

Vhitamini B12 - kuwanikwa nyama, chizi uye zvigadzirwa egungwa. Protein munyaya kwemasayendisiti kunodiwa kuti panoda nyama uye kuitira kunowanzoitika kushanda tsinga.

Chii rine vhitamini B, ndedzipi zvigadzirwa vari kunyanya yakawanda?

Vhitamini nzungu.

Umo nzungu ane vhitamini B?

Walnut rine mavhitaminzi B1, B2, B3.

Hazelnut rine mavhitaminzi B1, B2, B3.

Cashew akapfuma mavhitaminzi B1, B2.

Pine nati rine rinenge boka rose mavhitaminzi kuti boka B.

Elvis rine mavhitaminzi B1, B2, B3.

Vhitamini nzungu zviri nyore digestible chimiro, izvo zvinoita nzungu chikamu chinokosha yedu kudya.