Zakudya zokhala ndi mavitamini B ambiri
Zamkati
- Vitamini B1 (Thiamine)
- Vitamini B2 (Riboflavin)
- Vitamini B3 (Niacin)
- Vitamini B5 (Pantothenic acid)
- Vitamini B6 (Pyridoxine)
- Vitamini B7 (Biotin)
- Vitamini B9 (Folic acid)
- Vitamini B12 (Cobalamin)
- Tebulo lokhala ndi zakudya zokhala ndi vitamini B zovuta zambiri
Mavitamini a B, monga vitamini B1, B2, B3, B5, B6, B7, B9 ndi B12, ndi ma micronutrients ofunikira kuti kagayidwe kake kagwiritsidwe bwino, kokhala ngati ma coenzymes omwe amatenga nawo mbali pazakudya zamafuta, zomwe zimapangitsa kuti pakhale mphamvu zofunikira kugwira ntchito kwa chamoyo.
Popeza sanapangidwe ndi thupi, mavitaminiwa amayenera kupezeka kudzera mu chakudya, monga nyama, mazira, mkaka ndi mkaka, chimanga, tirigu ndi masamba ena, ndipo, ngati kuli kofunikira, mavitamini amathanso kupezeka pogwiritsa ntchito zowonjezera mavitamini ., kulimbikitsidwa makamaka kwa amayi apakati, osadya nyama, anthu omwe amamwa mowa mwauchidakwa kapena ali ndi matenda aliwonse omwe amafunika mavitaminiwa.
Vitamini B1 (Thiamine)
Vitamini B1 imathandizira pakukula kwa thupi, ndikuthandizira kuwongolera momwe ndalama zimagwiritsidwira ntchito. Chifukwa chake, ndichofunikira pakukula, kukhala ndi chilakolako chabwinobwino, magwiridwe antchito oyenera a chimbudzi ndikusamalira mitsempha yathanzi.
Vitamini B1 imapezeka mzakudya monga chiwindi cha nkhumba, nyama yambewu, mbewu zonse ndi chimanga cholimba. Onani zakudya zomwe zili ndi vitamini B1 wambiri.
Vitamini B2 (Riboflavin)
Vitamini B2 imathandizira pakupanga mphamvu kuchokera ku mavitamini ndi shuga kuchokera pachakudya, kukhala kofunikira pakukula.
Zakudya zokhala ndi vitamini B2 ndi mkaka ndi mkaka, nyama, masamba obiriwira komanso mapira abwino. Kumanani ndi zakudya zina zokhala ndi vitamini B2 wambiri.
Vitamini B3 (Niacin)
Vitamini B3 imathandizira kusintha mafuta kukhala mphamvu mthupi, kuthandiza kuwotcha mafuta. Kuphatikiza apo, ndikofunikanso kagayidwe kazakudya zam'madzi ndi ma amino acid.
Zakudya zokhala ndi vitamini B3 ndi nsomba, nyama zakufa, nyama ndi mbewu. Onani zitsanzo zina za magwero a vitamini B3.
Vitamini B5 (Pantothenic acid)
Vitamini ameneyu, yemwenso amafunikira kagayidwe kake ka thupi, amachita kupanga mahomoni ndi ma antibodies ndipo imakhudzana ndi momwe thupi limayankhira kupsinjika.
Zakudya zomwe zili ndi mavitamini B5 ochulukirapo ndizakudya za nyama ndi masamba, mazira, nyama zakutchire, nsomba ndi yisiti. Onani zitsanzo zambiri za zakudya zokhala ndi vitamini B5.
Vitamini B6 (Pyridoxine)
Vitamini B6 imathandizira thupi kupanga ma antibodies, kutulutsa mphamvu kuchokera ku mapuloteni ndi chakudya komanso kusintha tryptophan kukhala niacin. Kuphatikiza apo, imakhalanso ndi vitamini wofunikira pakukula kwa thupi komanso kukula bwino.
Vitamini B6 imapezeka munyama, chimanga, oats ndi ndiwo zamasamba. Onani zakudya zambiri zokhala ndi vitamini B6.
Vitamini B7 (Biotin)
Vitamini B7 imathandizanso kuti kagayidwe kake kamagwire ntchito ndipo ndichofunikira kwambiri pakhungu, tsitsi ndi misomali, chifukwa imathandizira kuti madzi azisungunuka komanso kulimbikitsidwa. Kuphatikiza apo, zimathandizanso kuwongolera glycemia pakagwa matenda amtundu wa 2, chifukwa amalowererapo pakugwiritsa ntchito chakudya.
Zakudya zomwe zimayambitsa michereyi ndi chiwindi, bowa, mtedza, nyama komanso masamba ambiri. Onani zakudya zina ndi biotin.
Vitamini B9 (Folic acid)
Vitamini B9 imathandizira kupanga magazi ndi maselo omwe amanyamula mpweya m'thupi, kupewa kutopa pafupipafupi komanso kuchepa kwa magazi. Ndichinthu chofunikira kwambiri pakukula kwa mwana, chifukwa ndikofunikira pakuphatikiza ma nucleic acid.
Folic acid imapezeka muzakudya monga masamba obiriwira, chiwindi, ng'ombe, tirigu, broccoli ndi yisiti.
Vitamini B12 (Cobalamin)
Vitamini uyu amathandizanso pakupanga magazi ndi kukonza thanzi lamanjenje ndi kagayidwe kake, ndipo ndikofunikira pakuphatikiza ma nucleic acid ndi nucleoproteins, metabolism mu minofu yamanjenje ndi folate komanso kukula.
Vitamini B12 imapezeka mu zakudya zochokera kuzinyama, monga viscera, mkaka ndi zopangira mkaka Chiwindi, impso, mkaka ndi mkaka, nyama ndi mazira. Dziwani zakudya zambiri za cobalamin.
Tebulo lokhala ndi zakudya zokhala ndi vitamini B zovuta zambiri
Gome lotsatirali likuwonetsa chidule cha zakudya zokhala ndi mavitamini a B:
| Mavitamini | Zakudya zolemera mu B zovuta |
| B1 | Madzi a lalanje, nandolo, mtedza, mtedza, nsomba, mphesa, mikate yoyera, mbatata zosapsa, oyisitara, mpunga woyera, chivwende, mango, ng'ombe, nthanga za dzungu, yogati ndi peyala. |
| B2 | Yisiti ya Brewer, chiwindi cha ng'ombe, nkhuku ndi nkhuku, oat chinangwa, maamondi, kanyumba tchizi, mazira, tchizi, nsomba, masamba a beet ndi mbewu za dzungu. |
| B3 | Yisiti ya Brewer, nyama ya nkhuku, oat chinangwa, nsomba ngati mackerel, trout ndi salimoni, ng'ombe, nthanga za dzungu, nsomba zam'madzi, ma cashews, pistachios, bowa, mtedza, dzira, tchizi, mphodza, mapeyala ndi tofu. |
| B5 | Mbeu za mpendadzuwa, bowa, tchizi, salimoni, mtedza, mabasiketi a pistachio, mazira, mtedza, nkhuku ndi nkhuku, avocado, oyster, nsomba, yogurt, mphodza, broccoli, dzungu, strawberries ndi mkaka. |
| B6 | Nthochi, salimoni, mapira, mbatata zosasenda, mtedza, nkhanu, madzi a phwetekere, mtedza, peyala, mango, nthangala za mpendadzuwa, mavwende, msuzi wa phwetekere, paprika, mtedza ndi mphodza. |
| B7 | Mtedza, mtedza, chimanga, maamondi, mapira a oat, mtedza, dzira, bowa, cashews, chard, tchizi, kaloti, salimoni, mbatata, tomato, mapeyala, anyezi, nthochi, mapapaya ndi letesi. |
| B9 | Zipatso za Brussels, nandolo, avocado, sipinachi, tofu, papaya, broccoli, madzi a phwetekere, ma almond, mpunga woyera, nyemba, nthochi, mango, kiwi, lalanje, kolifulawa ndi vwende. |
| B12 | Chiwindi cha ng'ombe, nsomba, oyisitara, chiwindi cha nkhuku, nsomba monga hering'i, nsomba zam'madzi, nsomba ndi nsomba, ng'ombe, shrimp, yogurt, mkaka, tchizi, dzira, nyama ya nkhuku. |
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