Ukutya okune-vitamin B

Iichickpeas

Ukutya okune-vitamin B kubalulekile ekusebenzeni kakuhle komzimba wakho, kodwa Ngaba ungena ngokwaneleyo kwesi sondlo, esihambelana nezibonelelo ezininzi?

Oku kulandelayo kukutya onokutya okuneivithamini ze-B, eya kukunceda wenze ukutya kwakho kugqitywe kwaye kunesondlo, kunye nokufikelela kuzo zonke izibonelelo zikavithamini B.

Yintoni ivithamin B?

Iivithamini ze-B zidlala indima ebalulekileyo, ekunceda ukuba ube ngokwaneleyo amandla aneleyo okujongana nayo yonke imiceli mingeni yakho ngesiqinisekiso Ngaphandle kokubethwa kukudinwa kunye nokuba buthathaka ekujikeni kokuqala.

Kwakhona Izibonelelo zalo zokuhamba emathunjini kunye neemood kufanelekile ukuba sikhankanye. Kwaye kukuba ukunqongophala kwevithamini B12 kunokubangela ukuqhina, ngelixa ungathathi folate yaneleyo inxulunyaniswa nokudakumba, phakathi kwezinye iingxaki.

Ngokuhambelana idosi elungileyo yevithamini B kufuneka iqinisekiswe yonke imihla, ke apha ngezantsi sikuphathela ukutya okuninzi okunotyebileyo kwiindidi ezahlukeneyo zevithamini B (usapho olukhulu apho onke amalungu abaluleke ngokulinganayo) ukuze ubongeze ekutyeni kwakho ukuba ucinga awufumani ngokwaneleyo.

Ukutya kwefolate

Isipinatshi

Ngokuqinisekileyo uvile nge-folate kwizihlandlo ezininzi, kodwa into engaziwa ngumntu wonke kukuba liqela le-vitamin B. I-Folate okanye i-folic acid yinto ephambili ekutyeni kwabantuukuba umfazi wakho ukhulelwe, qiniseka ukuba uthatha ngokwaneleyo ukukhusela iziphene zokuzalwa). Unokufumana njani umntu? Qaphela oku kulandelayo ukutya:

  • Isipinatshi kunye neminye imifuno enamagqabi amnyama
  • Iichickpeas
  • imbotyi
  • Iileyile
  • Lima

Ungayifumana le vithamini B kwizidloba ezinqatyisiweyo. Njengabanye, luhlobo olulula ukulifumana, ke Ukuba utya ukutya okusempilweni okwahlukileyo, akufuneki ube neengxaki zokunikezela umzimba wakho isixa esifunekayo mihla le..

Ukutya ngevithamini B6

Tuna

Ukungabikho kwe-vitamin B6 kuneziphumo ezininzi, Ukusuka kwimeko yokudideka ukuya kuxinzelelo, ukunyuka kwamathuba okufumana izifo. Uninzi lwabantu lufumana okwaneleyo kule vithamini ngaphandle kwengxaki, ezifumaneka kwixabiso eliphezulu kukutya okunje ngoku kulandelayo:

  • Iichickpeas
  • Tuna
  • Isibindi senkomo

Ukutya ngevithamini B1

Iimbotyi ezimnyama

Ikwabizwa ngokuba yi thiamine, I-vitamin B1 ibaluleke kakhulu ukuba ingqondo isebenze ngokufanelekileyo kwaye isempilweni. Ukusilela kwayo kunokukwenza uzive ubuthathaka kwaye udiniwe kunesiqhelo. Unokufumana ivithamini B1 ngokutya kulandelayo:

  • Ityetyisiwe irayisi
  • Trout
  • Iimbotyi ezimnyama

Kwelinye icala, kufanele ukuba kuqatshelwe ukuba Ukusetyenziswa gwenxa kotywala kungathintela umzimba ekufunxeni ngokwaneleyo kwesi sondloEsi sesinye isizathu sokusebenzisa ukumodareyitha ekuseleni iziselo ezinxilisayo.

Ukutya ngevithamini B2

Ibhotile yobisi

Isisiseko kwimeko yesibindi sakho kunye nenkqubo yovalo, I-vitamin B2 okanye i-riboflavin ayisoloko iswele ukutya kwentshona. Nangona kunjalo, qiniseka ukuba uyifumana ngokwaneleyo yonke imihla kukutya okufana:

  • Ubisi
  • Yogathi
  • Inyama yenkomo

Ukutya apho i-vitamin B2 ifumaneka khona ngobuninzi sisibindi, kodwa ukuba awuyongxaki enkulu yokutya (into enokwenzeka kakhulu), ungakhathazeki, kuba ngezangaphambili unokuzigubungela iimfuno zakho zemihla ngemihla ze-riboflavin ngaphandle kwengxaki.

Uyifumana njani ivithamin C

Jonga eli nqaku: Ukutya okune-vitamin C. Apho uyakufumana iindlela ezininzi zokufaka isandla kwesi sondlo kwisondlo sakho, kuba ukuba ivithamin B ibalulekile kwimpilo yakho, ivithamin C ayikho njalo.

Ukutya ngevithamini B3

Bowl yerayisi emhlophe

Enye yezona ndima zibalulekileyo zokutya kukusinika amandla, kwaye I-vitamin B3 okanye i-niacin idlala indima enkulu kule nkqubo yokusinika amandla. Inezinto eziluncedo ekusebenzeni kakuhle kokugaya kwaye inceda ukugcina ulusu kunye neerve zikwimeko elungileyo. Kodwa kukuphi ukutya okufumanekayo? Yenza inqaku kutyelelo lwakho oluzayo kwivenkile enkulu:

  • Ubisi
  • Egg
  • Ilayisi
  • Pescado

Ukutya ngevithamini B7

Iibhanana

Mva nje ufumana iinwele ezininzi kunesiqhelo kumqamelelo wakho kwaye ikama yakho nayo igcwele xa uzikama kusasa ekuseni? Isiphene kunokuba kukungabikho kwe-vitamin B, ngakumbi i-vitamin B7 okanye i-biotin. Kwakhona sisondlo esibalulekileyo Uluhlu lwesikhumba, Kodwa imisebenzi ebaluleke kakhulu kwimpilo yakho inxulumene nokugcina amanqanaba e-cholesterol elungileyo kunye nokusebenza kwentliziyo esempilweni.

Ukuze iinwele zakho zigcine uxinano lwazo, awunakuphulukana noku kutya kulandelayo kutyebileyo kwi-vitamin B7 kukutya kwakho. Khumbula ukuba hayi ngokuthatha ngaphezulu, izibonelelo zayo ziya kuba zinkulu, kodwa kuyacetyiswa ukuba kuqinisekiswe idosi elungileyo yemihla ngemihla yeenwele kunye nempilo ngokubanzi:

  • Salmon
  • Ikherothi
  • Banana
  • Iinkozo

Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.