Chikafu chine vhitamini B chakakosha kuti muviri wako ushande zvakanaka, asi Uri kumedza zvakakwana zveichi chikafu, chakabatana nezvakawanda mabhenefiti?
Izvi zvinotevera sarudzo dzekudya dzakapfuma mumaB mavitamini, izvo zvinokubatsira kuti kudya kwako kuve kwakakwana uye kunovaka muviri, pamwe nekuwana zvese zvakanakira vhitamini B.
Chii chinonzi vitamini B?
Iwo mavitamini B anotamba akawanda akakosha mabasa mukubatsira iwe uve zvakakwana simba rakaringana rekutarisana nematambudziko ako ese ezuva nezuva nevimbiso Pasina kurohwa nekuneta uye kushaya simba pakutanga kwekutendeuka.
Uyewo ayo mabhenefiti ekufamba kwemukati uye mamiriro akakosha kutaura. Uye ndiko kuti kushomeka kwevhitamini B12 kunogona kukonzera kupatira, nepo kusatora folate yakakwana kunoenderana nekushushikana, pakati pemamwe matambudziko.
Naizvozvo zvinokurudzirwa kuve nemutero wakanaka wevhitamini B mazuva ese, saka pazasi tinokuunzira chikafu chakawanda chakapfuma mumhando dzakasiyana dzevhitamini B (mhuri hombe umo mitezo yose yakakosheswa zvakaenzana) kuitira kuti iwe ugone kuzviwedzera pane chako chikafu kana iwe uchifunga kuti hausi kuwana zvakakwana.
Folate chikafu
Chokwadi iwe wakanzwa nezve folate pane dzakawanda nguva, asi izvo zvisingazivikanwe nemunhu wese ndezvekuti iboka vhitamini B. Folate kana folic acid yakakosha mukudya kwevanhu (kana mukadzi wako ave nepamuviri, ita shuwa kuti atora zvakakwana kudzivirira hurema hwekuzvara). Ungaita sei folate? Cherekedza izvi zvinotevera chikafu:
- Sipinachi uye mimwe miriwo ine mashizha akasviba
- Chickpeas
- bhinzi
- Taa
- Lima
Iwe unogona zvakare kuwana iyi B vhitamini mune yakasimbiswa zviyo. Sezvo nevamwe vese, iri mhando iri nyore kuwana, saka Kana iwe uchidya chikafu chine hutano uye chakasiyana, haufanire kunge uine matambudziko kupa muviri wako iwo huwandu hwaunoda zuva nezuva..
Chikafu chine vitamini B6
Kushaikwa kwevhitamini B6 kune mibairo yakati wandei, kubva padanho rekuvhiringidzika kusvika pakuora moyo, kuburikidza nekuwedzera mukana wekubata zvirwere. Vanhu vazhinji vanowana zvakakwana zvevhitamini iyi pasina dambudziko, inowanikwa muhuwandu hwakawanda muzvikafu zvakadai seinotevera:
- Chickpeas
- Tuna
- Chiropa chemombe
Chikafu chine vitamini B1
Iyo inozivikanwawo se thiamine, vhitamini B1 yakakosha kuti uropi hushande zvakanaka uye hune hutano. Kushaikwa kwaro kunogona zvakare kukuita iwe unzwe kushaya simba uye kuneta kupfuura zvakajairwa. Unogona kuwana vitamini B1 kuburikidza nezvikafu zvinotevera:
- Yakapfumisa mupunga
- Trout
- Nyemba nhema
Kune rimwe divi, zvinofanirwa kucherechedzwa kuti Kunwisa doro kunogona kudzivirira kuti muviri usatore zvakakwana zvinovaka muviriSaka ichi chimwe chikonzero chekushandisa zvine mwero mukunwa zvinwiwa zvinodhaka.
Chikafu chine vitamini B2
Izvo zvakakosha kune iyo mamiriro echiropa chako uye yako nervous system, vitamini B2 kana riboflavin hazviwanzo kushayikwa mukudya kwekumadokero. Nekudaro, ita shuwa kuti iwe unowana chaiko kwaro zuva rega rega kubva pane zvekudya senge:
- Milk
- Yoghurt
- Nyama yemombe
Chikafu icho vhitamini B2 inowanikwa muhuwandu hwakawanda chiropa, asi kana usiri fan mukuru wechikafu ichi (chimwe chinhu chingangoitika), usanetseke, nekuti neakare aya iwe aunogona kuvhara ako ezuva nezuva riboflavin inoda pasina dambudziko
Ungawana sei vitamini C
Tarisa uone chinyorwa: Zvikafu zvine vhitamini C. Ikoko iwe unowana nzira dzakawanda dzekupa ichi chikafu kune chikafu chako, nekuti kana vhitamini B yakakosha kune hutano hwako, vhitamini C haina kudaro zvishoma.
Chikafu chine vitamini B3
Rimwe remabasa akakosha echikafu kutipa simba, uye vhitamini B3 kana niacin inoita basa rakakura mukuita uku kwekutipa simba. Iyo zvakare ine zvakanakira kushanda kwakakodzera kwekugaya uye inobatsira kuchengetedza ganda uye tsinga mune yakanaka mamiriro. Asi mune zvikafu zvipi zvinowanikwa? Nyora tsamba yekushanya kwako kunotevera kuchitoro.
- Milk
- Egg
- Rice
- Pescado
Chikafu chine vitamini B7
Munguva pfupi yapfuura unowana vhudzi rakawanda kupfuura zvakajairika pamutsamiro wako uye muzinga wako unozara nawo kana iwe uchizora vhudzi rako mangwanani? Mhosva inogona kunge iri kushomeka kwevhitamini B, kunyanya vhitamini B7 kana biotin. Ichowo chinhu chakakosha pakuvaka Matanda eganda, asi mashandiro ayo anonyanya kukoshesa hutano hwako ane chekuita nekuchengetedza yakanaka cholesterol mazinga uye hutano hutano basa.
Kuti vhudzi rako rirambe rakakora, haugone kupotsa chikafu chinotevera chakapfuma muvhitamini B7 mune chako chikafu.. Rangarira kuti kwete nekutora yakawanda, mabhenefiti ayo anozove makuru, asi zvinokurudzirwa kuona yakanaka yezuva nezuva dhizaini kune hutano uye hutano mune zvese:
- Salimoni
- Karoti
- Banana
- Zviyo