Mukati
Hutano Chikwata: ndeapi mabhenefiti evitamini B?
B mavhitaminzi chimwe chezvinhu zvakakosha zvekudya zvine mwero pazera ripi neripi. Pasina ivo, hapagoni kuva nemubvunzo wehutano hwakanaka uye basa rakanyatsorongeka remitezo. Ndeapi mavhitamini eB anonyanya kukosha? Anogona kukuvadza here? Uye ndezvipi zvigadzirwa zvaunofanira kuzvitsvaga mazviri?
Simba rinowedzera
Thiamine, kana vhitamini B1, yakakosha kune inobereka tsinga system, yakasimba immune, uye yakaenzana acidity. Pasina iyo, mapuroteni, mafuta, uye makabhohaidhiretsi haakwanise kushandurwa kuita simba rakakosha. Ndokusaka kushaikwa kwechinhu ichi kuchiwanzo kuratidzwa nekusingaperi kuneta, kushaya simba uye nekuwedzera kusagadzikana. Asi kuwandisa kwayo hakutyisidzi chero chinhu, nekuti vhitamini B1 inobudiswa nyore nyore kubva mumuviri. Shasha dzekuchengetwa kwethiamine zviropa zvemhuka, bran, uye gorosi rakamera. Bhinzi, mbatatisi, buckwheat, oatmeal, rye chingwa, mashizha emashizha, michero yakaomeswa uye nzungu zvakatonyanya kudzikira kwavari.
Zvese zvehutano hwako
Riboflavin, aka vhitamini B2, yakanaka pakuona uye kuumbwa kweropa. Kunyanya, pakuumbwa hemoglobin muropa. Iyo zvakare inovandudza kuparara uye kutora kwemafuta ekudya. Kushayavhitamini B2 inogona kuratidzwa mukurasikirwa nechido, kutsemuka mumakona emuromo uye kupenya kweganda. Sezvo yakanyungudika zvakanaka mumvura, kuwanda kwayo hakukanganisa kugarisana chero nenzira. Vazhinji vakapfuma mutsanga dzerofoflavin nezviyo, uye chero. Miriwo yakasvibirira, matomatisi, kabichi uye mhiripiri inotapira zvinobatsira. Asi yeuka, panguva yekurapa kupisa, miriwo inorasikirwa neese mabhenefiti avo. Naizvozvo, nekuda kwehutano, idye mbishi.
Chikafu chepfungwa
VitaminB3, inozivikanwa se nicotinic acid, inoputsa zvinovaka muviri, nokudaro ichigadzira simba remuviri. Asi zvinonyanya kukosha, inokonzeresa ndangariro, kufunga uye kurara. Uye kana zvisina kukwana, maitiro ekufunga akavhiringidzwa, kusava nehanya uye kusarara zvinokunda. Kuwedzeredza kwevhitaminiB3 zvakare haina kumira zvakanaka. Chiropa chinotora kurova kwekutanga. Panguva imwecheteyo, kusvotwa, dzungu, uye cardiac arrhythmia inogona kuitika. Nzvimbo huru dze nicotinic acid chiropa, nyama chena, uye mazai. Inowanikwa muhowa, nzungu nebhinzi. Cherechedza kuti intestinal microflora inokwanisawo kubudisa vitaminiB3.
Heroic Chiropa
VitaminB4, inonzi choline, inodzivirira chiropa uye inovandudza maitiro emagetsi mukati mayo. Iyo inoderedza cholesterol uye ine maitiro makuru pauropi. Asi pamberi pechimwe chidiki chidiki chedoro, choline inoparara zvisingaite. Nekushayikwa kwayo, kune matambudziko nekurangarira, chiropa uye tsinga dzeropa. Kana iwe uchidarika izvi, unogona kunzwa kudikitira, kusvotwa, uye kuwedzerwa kweropa. VhitaminiB4 inowanikwa muzvigadzirwa zvemhuka: hove dzine mafuta, egg yolk, cheese uye cottage cheese. Kana zviri zvezvikafu zvinomera zvirimwa, ipa zvakanyanyonakira sipinachi, cauliflower, bran, nemadomasi.
Mudiki zvachose
VitaminB5 (pantothenic acid) yakakosha mukumutsiridzwa kwemasero emuviri. Muchokwadi, inoburitsa kuita kwekuvandudza. Uye zvakare inochengetedza zvine mutsindo ganda uye mucous membranes kubva pakupinda kwezvirwere zvehutachiona. Iyo yakasarudzika chivakwavhitamini B5 iko kugona kupinza kuburikidza neganda. Ndicho chikonzero masikisi ekuzora nekutora kwake anoshanda. Kana iwe uchinzwa ichiva mumaoko ako kana kuona pigmentation mavara, iwe unofanirwa kutarisa padanho rechinhu ichi. Uye iwe haufanire kunetseka nezvekuwedzera kwayo. Huru chikafu chakapfumamu vitamini B5chiropa, broccoli, green peas, howa, uye walnuts.
Tsime remufaro
Vitamini B6, uye nesainzi pyridoxine, inonzi vhitamini yemafaro akanaka. Iyo inokonzeresa kugadzirwa kwe "mufaro hormone" serotonin. Iyo inofambisirwa ine simba simba, chishuwo chine hutano uye kurara kwakanaka. Izvo zvakare zvakakosha kuti inobatanidzwa mune dzakawanda zvezvakakosha metabolic maitiro emuviri wedu. Zviratidzo zvevhitamini B6 kushomeka kuzvimba kwerurimi nemazamu, kuparara kwebvudzi, uye kurwisa utachiona husina simba. Kurebesa kuwanda kwayo kuzere nekukuvadzwa kwetsinga fibers. Nyama, huku, hove uye zvigadzirwa zvemukaka zvinokubatsira kuzadza matura ako evhitamini B 6. Mabhanana, mapichisi, mandimu, cherries uye sitirobheri anobatsira munyaya iyi.
Matavi ehupenyu
Vitamini B9 hapana chimwe chinopfuura folic acid, iyo yakakosha kune vakadzi vane nhumbu uye vanoyamwisa. Ndiye iye anoisa hwaro hwehutano hwakanaka hunotyisa, kutanga kwe fetus, uyezve kwemwana. Kune vanhu vakuru, chinhu ichi hachina kukosha zvakanyanya, sezvo chiine chinobatsira pamwoyo, chiropa uye nhengo dzekudya. Kushayikwa kwevhitamini B9 inoratidzirwa nekukanganisa ndangariro, kunonoka uye kushushikana zvisina musoro. Neyakawandisa, zinc yakanyanyisa kupinza, uye mune zvisingawanzoitika zviitiko, mhasuru dzinoputika dzinoitika. Pakati pezvikafu zvakapfuma mu vitamini B9 bhinzi, bhinzi, makarotsi, makabheji uye buckwheat. Izvo zvakakoshawo kusanganisira chiropa, itsvo, mazai, cheese uye caviar mukudya.
Sezvauri kuona, B mavitamini anodiwa nemuviri wedu semhepo. Chinhu chikuru hachisi chekuwedzeredza pachishuwo chekuve neutano. Sanganisira zvekudya zvinodiwa mukudya kwemhuri uye uve nechokwadi chekuti zvine mwero uye zvine mwero.