Zvokudya zvine vhitamini akawanda. Ndezvipi zvekudya zvine vhitamini B?

Nhasi, zvinenge zvose akanzwa pamusoro zvinoshamisa ehupfumi mavhitamini dzeboka B. Vane mutoro dzose kushanda tsinga uye kubatsira pamusoro wakatsetseka tsandanyama. Doctors kare vakaona kuti dzose yaunodya mavhitamini veboka mumuviri kunonatsiridza chiratidzo uye inoita kuti chakaipa nzira vasiri kwendangariro. Kudyiwa zvekudya yakapfuma mavhitamini aya, kunotadzisa kutemwa uye zvinoita kuti zvive nyore, ichi ichokwadi kunyanya kutemwa nemusoro. B zvakaoma zvikuru kuti ndichengetedze uye dzigadziridzwe mukadzi runako. Nhasi tinoda kukutaurirai pamusoro mishonga kuti ane vhitamini akawanda.

vhitamini B1

Iri boka guru zvinhu zvinokosha kuti muviri yedu. Tichaedza kukuudza pamusoro mumwe nomumwe wavo, uye kunyanya pamusoro zvainoita muviri, uyewo pamusoro zvatinosiita zvigadzirwa, zviri matsime avo. Nhasi, ongororo yepamutemo zvisimbiswe inoshamisa zvechokwadi kushanda vhitamini ichi zvakaoma munhu, uye kuenderana kuti kukura mutengo mishonga zvinyorwa. Zvisinei, achiziva pamusoro zvigadzirwa ane vhitamini akawanda, musingadi vanofanira kupinda mamwe chinhu pamusoro zvekushandisa kwenyu mhuri bhajeti.

Saka, thiamine kunobatsirawo pamusoro tsinga, mwoyo uye tsandanyama, DZEMUNHU DZINODZORA vasachembera uye kunobvisa tsvina uye muchetura. The zvazvingava avhareji daily ayo - 2 MG. Zvino ngatitarise zvokudya zvine vhitamini B1 akawanda. Izvi anonyanya mbiriso ane Brewer uye dzakabuda gorosi zviyo, bran uye chiropa. Irreplaceable mabhuku vari sunflower mbeu uye mbeu sesame. Ivo akapfuma zai mondo, Buckwheat, zvose nzungu.

Riboflavin (B2)

Unoparadza zvokudya zvine vhitamini B mune yakawanda, iwe kupa muviri utano hwako uye hurefu. Kuti kusava enzayemu ichi zvinokonzerwa kukonzera zvirwere zvakasiyana-siyana mune zvakanaka mudiki. Ichi pasi musana marwadzo uye neuralgia, shamhu uye yomwoyo, kuora mwoyo uye zvakawanda. Zvikurukuru kana pezvatinotaura vhitamini B2, izvozvo paChikoro oxidation-rutapudzo chinja ari kwetunhu uye Kuparara mapuroteni, ari kuitwa nezvinovaka muviri. Riboflavin akawanda anowanikwa nyama nezvinogadzirwa nomukaka. Mukuwedzera, zvinotisimbisa vari mazai, hove, rose zviyo, bhinzi, makwenzi uye vachiwaridza miriwo. Murume Maawa waiti vanenge 2 MG riboflavin. mari iyi inogona kuwanikwa kubva 50-100 d chizi kana koteji chizi. Sezvaunogona kuona, zvinogadzirwa kuti ane vhitamini B2 akawanda, zvinonyatsoziva kuvazivisa uye anowanika, uye mumwe munhu anogona kusarudza avo kuti vakawanda nezvaanoda.

nicotinic asidhi

vhitamini ichi ane mazita akawanda. Inonzi niacin, vhitamini PP uye vhitamini B3. Zvinokosha kuti muviri, zvinotora Zvinoshingaira ari kwetunhu mapuroteni, kwemafuta uye mahormone. Chii chinonyanya kukosha - pasina vhitamini ichi kwete ishande kupengereka uropi. Izvi inokanganisa mundangariro uye mafungiro, hope. naizvozvo zvakafanira kuti zvinyorwe nezuva zvokudya zvokudya zvine vhitamini B3 akawanda. The shoma nicotinic asidhi synthesized nokuda muviri, asi izvi kazhinji hazvina kukwana kufukidza nezuva zvinodiwa. Zuva zvaida 15-20 MG yacho vhitamini. The yakanakisisa mabhuku vari nyama yenguruve, uye nyama chiropa, howa uye zvose bhinzi, mbiriso Brewer wacho, nzungu uye mazai.

Little-anozivikanwa zvisaririra chicherwa

choline ichi, kana vhitamini B4. Zvisinei haawanzopiwi dzoga choga,, kufunga boka rose, unofanira kuyeuka nezvake. Zvokudya zvine vhitamini akawanda, zvinofanira kuva pamusoro patafura yako ose zuva, iro riri sei nhasi takasarudza kurera nyaya. Ndinofanira kutaura kuti choline zvikuru utsinye vaiona zvishoma chero chinhu. Ndiye kungoti irreplaceable kuti muviri nokuti rinopa chokufambisa uye muviri mafuta ari chiropa. Mukuwedzera, choline uye normalizes tsinga. The yakanakisisa mabhuku vari kwakajairika zvigadzirwa. Izvi nyama uye Brewer kuti mbiriso, Curd, chizi, mazai uye zvinoitira vana mumakoko, miriwo siyana uye hove jikichira.

Very dzinonakidza chokwadi, kuti ndinoda kugoverana. Mavhitaminzi izvi guru boka kunokosha zvikuru kuti muviri yedu. Zvisinei, kunyange chiduku dose doro zvachose kuvaparadza, saka pashure mutambo muviri dutu inoda replenishment. Zvinokoshawo kuwedzera kudya boka vhitamini B ne zvakakomba mumuviri uye mupfungwa mupfungwa.

pantothenic asidhi

Hazvisi zvakaoma kutaura zviri mumuviri womunhu anoti vhitamini B5. Zvinenge zvose metabolic pezvakaitwa mberi kwake kupindura, nyama yose uye nehurongwa kuvimba inowanzotorwa rubvumo. Uyewo, pantothenic asidhi rudzi chitubu pauduku, kunonatsiridza ganda ezvinhu uye normalizes CNS basa. Ndicho chete vhitamini rinokwanisa nyura kuburikidza paganda, saka rinogona kushandiswa kugadzirira Masiki siyana. Nezuva zvinodikanwa zvinodya 10-12 MG. Rine vhitamini B5 mu Buckwheat uye oatmeal, mbiriso, uye nzungu, uye bhinzi. Kunobva zvakare chiropa uye nehove, hanyanisi uye zai mondo, muriwo zhinji uye michero.

mavhitaminzi anokosha - B6

Pasinei nokuti muviri inoda zvose B mavhitaminzi kuti, pasina chaakasiya kuti umire pamberi. Chero zvirwere tsinga pakutanga zvichinzi ushandiswe. Iye yakamborwa mazana enzymatic zvinoitwa muviri. Pyridoxine kunokosha kuti kukura kwouropi hwomwana panguva pamuviri uye postnatal nguva, saka amai vanepamuviri unofanira optimize zvaunodya. Zvokudya zvine vhitamini B6 vazhinji - zviri shiri, nyama, hove, mbatatisi nevamwe starchy miriwo. Mukuwedzera, chimwe chezvinhu zvinokosha zvinopa B6 zvinosanganisira michero (kunze maranjisi). zvazvingava Daily - vanenge 3 MG. Muchiitiko chino, yeuka kuti chero chafariz kurapa kunoderedza zviri B mavhitaminzi munenge kota. Meat inokurudzirwa kubika mune miviri bhaira kuponesa kufadza anoshanda mavhitaminzi.

folic asidhi

Familiar pavakadzi vose vachangobva kuva vanamai. Kubva pakutanga chaipo kushanya kune mumwe chiremba mukadzi pamuviri anopiwa dzinoenda kutora B9. Chokwadi kuti zvinokosha kunowanzoitika paumbwe Neural chubhu, uye ndiyo hwaro yemberi kukura nhengo. Vaya Wakaparadza zvakakwana rakawanda folic asidhi pamberi nepamuviri uye panguva yokutanga trimester, mukana dzichiri abnormalities ari mudumbu dererei zvikuru kupfuura vakadzi, iye, nokuti wedzerai constraints noruzivo dhefisiti kwayo. Kutaura zvazviri rokugadzirisa kushaya B9 nyore. Ari kwazvo muna chiropa uye howa, zai mondo uye Buckwheat, konifurawa uye mbiriso, hanyanisi, makarotsi uye makabheji. Foods ane yakawanda B mavhitaminzi anogona uye anofanira kuva patafura yako ose zuva, nekuti havasi havatorina.

cobalamin

Last pane yatakanyora pasi, asi ndicho wokutanga kukosha. Rinogona kuiswa pedyo vhitamini B6. muviri wedu haagoni synthesize nayo vakazvimirira, uye naizvozvo, uwandu kunobva zvachose pakuenzanisa zvokudya. Chokutanga B12 ndiye anokonzera inotungamirwa masero matsvuku eropa. Anotora chikamu masero etsinga, rinobatanidzwa kugaya mapuroteni, carbohydrate uye mafuta muviri. It interacts pamwe mavhitaminzi vemimwe, izvo zvinoreva kuti pasina hachizoswederi nyura uye navamwe anodiwa chero zvinhu. Total muviri daily kunoda 3 d B12. Zvokudya zvine vhitamini B12 akawanda - kuchikonzerwa zvokudya mhuka mavambo. Mutungamiri anogona kunzi sezvo veal chiropa. Roti B12 mu zvomugungwa uye hove, kunyange matope, izvo zvinogona chinhu chingaitwa vegetarians. Dairy zvigadzirwa, chizi, koteji chizi - nderimwe chinonaka kuwedzera chikuru mapoka kumusoro cobalamin.