Zizindikiro zakusowa kwa mavitamini a B

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

Zina mwazizindikiro zodziwika bwino zakusowa kwa mavitamini a B m'thupi zimangokhala kutopa, kukwiya, kutupa mkamwa ndi lilime, kumva kulira pamapazi komanso kupweteka mutu. Pofuna kupewa zizindikilo, tikulimbikitsidwa kuti munthuyo azidya zakudya zomwe zitha kupatsa mavitaminiwa, ndikofunikira kukhala ndi chitsogozo chaopatsa thanzi kuti chakudyacho chikhale choyenera.

Mavitamini ovuta a B amagwiritsidwa ntchito poyang'anira kupanga mphamvu m'thupi, kukhala ndi thanzi lamanjenje, khungu, tsitsi ndi matumbo. Kuphatikiza apo, ndizofunikira popewa kuchepa kwa magazi komanso kulimbitsa chitetezo chamthupi.

Izi ndi zomwe zimayambitsa kusowa kwa vitamini B-complex.

Vitamini B1 - Thiamine

Vitamini B1, yemwenso imadziwika kuti thiamine, imayang'anira kuyendetsa ndalama zamagetsi ndikulimbikitsa njala.

Zizindikiro zazikulu zakusowa: Kuperewera kwa vitamini B1 mthupi kumatha kuyambitsa thupi, kuwonjezeka kwa kugunda kwa mtima, kupuma movutikira, kusowa kwa njala, kufooka, kudzimbidwa, kutupa m'miyendo ndi kumapazi, kuwodzera ndikusowa chidwi komanso kukumbukira.

Kuphatikiza apo, kuchepa kwa vitamini B1 kumatha kubweretsa kukula kwa matenda a Beriberi, omwe ndi matenda amanjenje omwe amadziwika ndi kuchepa kwamphamvu ndi mphamvu ya minofu, kufooka komanso kulephera kwa mtima, mwachitsanzo. Dziwani zambiri za matendawa.

Kumene mungapeze: Vitamini B1 imatha kupezeka mu zakudya monga yisiti ya brewer, nyongolosi ya tirigu ndi mbewu za mpendadzuwa, mwachitsanzo. Kumanani ndi zakudya zina zokhala ndi vitamini B1 wambiri.

Vitamini B2 - Riboflavin

Vitamini B2, yotchedwanso riboflavin, imatha kuthandiza pakupanga magazi, kukhala ndi kagayidwe kabwino ndi thanzi pakhungu ndi pakamwa, kumalimbikitsa kukula ndikuteteza masomphenya ndi dongosolo lamanjenje. Kuphatikiza apo, vitamini B2 imakhala ngati

Zizindikiro zazikulu zakusowa: Kuperewera kwa mavitaminiwa kumatha kuyambitsa kufiira komanso kutupa pakulankhula, zilonda m'makona am'milomo, milomo, kutupa mkamwa, mphuno ndi kubuula, conjunctivitis, maso otopa komanso kuwonjezeka kwa kuwala, kuwonjezera pakukula kochepa ndi kuchepa kwa magazi m'thupi. .

Kumene mungapeze: Riboflavin imapezeka mu chiwindi cha ng'ombe, oat chinangwa ndi ma almond, mwachitsanzo. Kumanani ndi zakudya zina zokhala ndi vitamini B2 wambiri.

Vitamini B3 - Niacin

Vitamini B3, yomwe imadziwikanso kuti niacin, imagwira ntchito pakukweza magazi, kutsitsa cholesterol komanso kuwongolera kuchuluka kwa shuga wamagazi m'magazi, wokhoza kuwongolera matenda ashuga. Kuphatikiza apo, imatha kuthetsa migraines komanso kupatsa mphamvu maselo.

Zizindikiro zazikulu zakusowa: Kulephera kwa Vitamini B3 kumatha kuyambitsa zizindikilo zina, monga mawonekedwe a zilonda kumbuyo ndi m'manja, kusowa njala, kutsegula m'mimba, nseru, kusanza, kuonda, lilime lofiira, matenda amisala komanso kupsinjika.

Kumene mungapeze: Vitamini B3 imatha kupezeka mtedza, nkhuku, nsomba ndi masamba obiriwira, mwachitsanzo. Onani zakudya zambiri zokhala ndi vitamini B3.

Vitamini B5 - Pantothenic acid

Vitamini B5, yotchedwa pantothenic acid, imagwira ntchito poletsa mafuta m'thupi, zothandizira popanga mahomoni komanso kuchiritsa, kuwonjezera pakuchepetsa zizindikilo za nyamakazi ndi kutopa, chifukwa ndizoyambitsa mphamvu.

Zizindikiro zazikulu zakusowa: Kulephera kwa Vitamini B5 kumatha kuzindikirika kudzera kuzizindikiro zina monga khungu lakhungu, kulira komanso kuwotcha kumapazi, malaise, nseru, kupweteka mutu, kugona, kukokana m'mimba ndi mpweya.

Kumene mungapeze: Vitamini uyu amatha kupezeka muzakudya monga chiwindi, chimanga cha tirigu, peyala, tchizi ndi mbewu za mpendadzuwa, mwachitsanzo. Onani ena apa.

Vitamini B6 - Pyridoxine

Vitamini B6, yotchedwanso pyridoxine, ndiyofunikira pakukonza kagayidwe kake, dongosolo lamanjenje ndi khungu. Kuphatikiza apo, imagwira ntchito popewa matenda amtima, kutsitsa kuthamanga kwa magazi ndikuthandizira pakupanga hemoglobin.

Zizindikiro zazikulu zakusowa: Vitamini B6 ikasowa mthupi, zilonda zitha kuwoneka pakhungu ndikuzungulira maso, mphuno ndi pakamwa, kutupa mkamwa ndi lilime, komanso khunyu.

Kumene mungapeze: Kuonjezera kuchuluka kwa vitamini B6 m'thupi, tikulimbikitsidwa kudya zakudya monga nthochi, nsomba, mbatata, nkhuku ndi hazelnut, mwachitsanzo. Onani zakudya zina zokhala ndi vitamini B6.

Vitamini B7 - Biotin

Vitamini B7, yomwe imadziwikanso kuti biotin, ndiyofunikira pakukhalitsa wathanzi pakhungu ndi tsitsi, kuphatikiza pakulimbikitsa kuyamwa kwa mavitamini ena a B m'matumbo.

Zizindikiro zazikulu zakusowa: Kuperewera kwa biotin m'thupi kumatha kuzindikirika kudzera pakuwoneka kwa zizindikilo zina, monga kukwiya pakhungu ndikuwonekera kwa mawanga, conjunctivitis, kupweteka kwa minofu, kutopa komanso kuchuluka kwa shuga wamagazi. Kuphatikizanso apo, pangakhale tsitsi, kutayika kwa njala, kuwuma kwa maso ndi kugona tulo.

Kumene mungapeze: Biotin imapezeka munyama, mazira ndi mkaka, mwachitsanzo, ndikukhazikika kwake mthupi kumabwezeretsedwanso mosavuta kudzera mu chakudya chamagulu. Onani zakudya zina zokhala ndi biotin.

Vitamini B9 - Folic Acid

Vitamini B9, yotchuka kwambiri yotchedwa folic acid, ndikofunikira chifukwa imathandizira pakupanga mapuloteni ena ndi hemoglobin, kuwonjezera pakuthandizira pakupanga dongosolo lamanjenje la mwana, kupewa matenda ena akulu monga spina bifida, mwachitsanzo. Chifukwa chake, nthawi zambiri amalimbikitsa kuti amayi omwe akuyesera kutenga pakati ayenera kumwa folic acid supplementation.

Zizindikiro zazikulu zakusowa: Kuperewera kwa folic acid kumatha kubweretsa kukwiya, kutopa, kupweteka mutu, kupuma movutikira, chizungulire komanso pallor. Kuphatikiza apo, kusowa kwa vitamini B9 m'thupi kumatha kuyambitsa matenda otsekula m'mimba, megaloblastic anemia komanso kusowa kwa zakudya m'thupi m'mimba.

Kumene mungapeze: Vitamini B9 imapezeka mzakudya zingapo, monga sipinachi, nyemba, mphodza, yisiti ya brewer ndi okra, mwachitsanzo. Dziwani zakudya zina zomwe zili ndi folic acid.

Vitamini B12 - Cobalamin

Vitamini B12, kapena cobalamin, ndikofunikira pakupanga maselo amwazi komanso kagayidwe kake ka amino acid, kuphatikiza pakuthandizira kupewa matenda amtima ndi amitsempha.

Zizindikiro zazikulu zakusowa: Kulephera kwa Cobalamin kumayambitsa kutopa, kuchepa kwa magazi, kusowa mphamvu ndi kusunthika, kulira m'miyendo ndi chizungulire, makamaka poyimirira kapena poyesetsa.

Kumene mungapeze: Mavitamini B12 omwe amapezeka kwambiri ndi zakudya zanyama, monga nsomba ndi nyama, komanso mazira, tchizi ndi mkaka. Onani zakudya zina zopangidwa ndi vitamini B12.