Zakudya zokhala ndi vitamini B1

Zamkati

• Mndandanda wa zakudya zokhala ndi vitamini B1
• Kodi vitamini B1 ndi chiyani?
• Zizindikiro zakusowa kwa vitamini B1

Zakudya zokhala ndi vitamini B1, thiamine, monga oat flakes, mbewu za mpendadzuwa kapena yisiti ya brewer mwachitsanzo, zimathandizira kukonza kagayidwe kazakudya komanso kuwongolera kagwiritsidwe ntchito ka magetsi.

Kuphatikiza apo, kudya zakudya zokhala ndi vitamini B1 ikhoza kukhala njira yopewera kulumidwa ndi udzudzu, monga udzudzu wa dengue, virus wa zika kapena chikungunya fever, chifukwa vitamini iyi chifukwa chakupezeka kwa sulfure imapanga mankhwala a sulfuric omwe amatulutsa kununkhira kosasangalatsa kudzera mu thukuta, pokhala wobwezeretsa mwachilengedwe wabwino kwambiri. Dziwani zambiri pa: Kuthamangitsa kwachilengedwe.

Mndandanda wa zakudya zokhala ndi vitamini B1

Vitamini B1 kapena thiamine siyimasungidwa m'thupi, motero ndikofunikira kupeza vitamini imeneyi kudzera muzakudya zatsiku ndi tsiku za vitamini B1, monga:

Majeremusi a balere ndi nyongolosi ya tirigu ndiwonso magwero abwino a vitamini B1.

Mlingo wa vitamini B1 wa tsiku ndi tsiku mwa amuna azaka 14 ndi 1.2 mg / tsiku, pomwe mwa akazi, azaka 19, mlingo woyenera ndi 1.1 mg / tsiku. Mukakhala ndi pakati, mlingo woyenera ndi 1.4 mg / tsiku, pomwe mwa achinyamata, mlingowo umasiyana pakati pa 0.9 ndi 1 mg / tsiku.

Kodi vitamini B1 ndi chiyani?

Vitamini B1 imayang'anira kuwongolera mphamvu zamagetsi mthupi, kumapangitsa chidwi cha anthu ndipo imayambitsa kagayidwe kabwino ka chakudya.

Avitamini B1 sikunenepetsa chifukwa ilibe ma calories, koma chifukwa imathandizira kutulutsa chilakolako, pamene supplementation ya vitamini iyi yapangidwa, imatha kubweretsa kuchuluka kwa chakudya ndikukhala ndi zotsatira zakukula.

Zizindikiro zakusowa kwa vitamini B1

Kuperewera kwa vitamini B1 mthupi kumatha kuyambitsa zizindikilo monga kutopa, kusowa kwa njala, kukwiya, kumva kulasalasa, kudzimbidwa kapena kuphulika, mwachitsanzo.

Kuphatikiza apo, kusowa kwa thiamine kumatha kubweretsa kukula kwa matenda amanjenje monga Beriberi, omwe amadziwika ndi mavuto pakukhudzidwa, kuchepa kwamphamvu ya minofu, kufooka kapena kulephera kwa mtima, komanso matenda a Wernicke-Korsakoff, omwe ali amadziwika kukhumudwa, mavuto amakumbukidwe ndi matenda amisala. Onani zizindikilo zonse ndi momwe Beriberi amathandizidwira.

Zowonjezera ndi thiamine ziyenera kulangizidwa ndi katswiri wazachipatala monga wazakudya, mwachitsanzo, koma kudya kwambiri Vitamini B1 kumachotsedwa mthupi chifukwa ndi vitamini wosungunuka m'madzi, chifukwa chake sikakhala poizoni ngati atamwa mopitirira muyeso.

Onaninso:

• Zakudya zokhala ndi vitamini B wambiri