Zakudya zokhala ndi Vitamini B5
Zamkati
Vitamini B5, yomwe imadziwikanso kuti pantothenic acid, imatha kupezeka muzakudya monga chiwindi, chimanga cha tirigu ndi tchizi, zomwe zimakhala zofunikira makamaka pakupanga mphamvu m'thupi.
Vitamini uyu amathandizanso pakhungu ndi tsitsi, koma ngakhale kusowa kwake ndikosowa, kumatha kuyambitsa mavuto monga kusasamala, kutopa, kukwiya, kupsinjika ndi kukokana kwa minofu. Kwa akulu, vitamini B5 zosowa ndi 5 mg / tsiku, zomwe zimatha kupezeka ndi zakudya zabwino komanso zosiyanasiyana. Onani ntchito zonse za vitamini apa.
Kuchuluka kwa Vitamini B5 mu chakudya
Tebulo lotsatirali likuwonetsa kuchuluka kwa vitamini B5 mu 100 g wa chakudya chilichonse.
| Zakudya zokhala ndi Vit. B5 | Mavitamini. B5 pa 100 g | Mphamvu pa 100 g |
| Chiwindi | 5.4 mg | 225 kcal |
| Tirigu chimanga | 2.2 mg | 216 kcal |
| Mpunga chinangwa | 7.4 mg | 450 kcal |
| Mbeu za mpendadzuwa | 7.1 mg | 570 kcal |
| Bowa | 3.6 mg | 31 kcal |
| Salimoni | 1.9 mg | 243 kcal |
| Peyala | 1.5 mg | 96 kcal |
| Nkhuku | 1.3 mg | 163 kcal |
Kuphatikiza pa chakudya, mavitaminiwa amapangidwanso ndi maluwa am'mimba, ndikofunikira kupewa kumwa mopitirira muyeso mankhwala otukuka omwe amafooketsa mabakiteriya am'matumbo, monga masoseji, nyama yankhumba ndi chakudya chopangidwa ndi mazira.
Kuonjezerapo, nkofunika kukumbukira kuti vitamini B5 supplementation imalimbikitsidwa pokhapokha ngati matenda a vitamini B akusowa, chifukwa zakudya zosiyanasiyana komanso zowonjezera zimapereka mavitaminiwa, kutsimikizira kuti thupi limakhala labwino. Onani zizindikiro zonse zakusowa kwa B5.
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