Ukudla okune-vitamin B

Izinkukhu

Ukudla okune-vitamin B kubalulekile ekusebenzeni kahle komzimba wakho, kodwa Ngabe ungenisa ngokwanele lesi sakhi, esihlotshaniswa nezinzuzo eziningi?

Okulandelayo izinketho zokudla ezinothe ngamavithamini B, okuzokusiza ukuthi wenze ukudla kwakho kuphelele futhi kube nomsoco, futhi kufinyelele kuzo zonke izinzuzo zikavithamini B.

Yini i-vitamin B?

Amavithamini B adlala izindima eziningi ezibalulekile ekusizeni ukuthi ube nokwanele amandla anele okubhekana nazo zonke izinselelo zakho zansuku zonke ngeziqinisekiso Ngaphandle kokushaywa ukukhathala nobuthakathaka ekuphendukeni kokuqala.

Futhi izinzuzo zayo zokuhamba kwamathumbu kanye nemizwelo kufanele kushiwo. Futhi ukuthi ukuntuleka kukavithamini B12 kungadala ukuqunjelwa, ngenkathi kungathathi ifolthi eyanele kuhlotshaniswa nokudangala, phakathi kwezinye izinkinga.

Ngenxa yalokho, Kunconywa ukuthi uqinisekise umthamo omuhle kavithamini B nsuku zonke, ngakho-ke ngezansi sikulethela ukudla okuningi okunothe ngezinhlobo ezahlukahlukene zikavithamini B (umndeni omkhulu lapho wonke amalungu abaluleke ngokulinganayo) ukuze ukwazi ukukufaka ekudleni kwakho uma ucabanga ukuthi awuthathi ngokwanele.

Ukudla komuntu

Isipinashi

Impela uzwile nge-folate ezikhathini eziningi, kepha okungaziwa yiwo wonke umuntu ukuthi i-vitamin B yeqembu.uma owesifazane wakho ekhulelwe, qiniseka ukuthi uthatha okwanele ukuvimbela ukukhubazeka kokuzalwa). Ungathola kanjani ubungqabavu? Qaphela lokhu kudla okulandelayo:

  • Isipinashi neminye imifino enamaqabunga amnyama
  • Izinkukhu
  • ubhontshisi
  • Imililo
  • Lima

Ungathola futhi le vithamini B kumabele okusanhlamvu aqinisiwe. Njengakubo bonke abanye, uhlobo olulula ukuluthola, ngakho-ke Uma udla ukudla okunempilo nokuhlukahlukene, akufanele ube nezinkinga ekunikezeni umzimba wakho inani elidingayo nsuku zonke..

Ukudla ngevithamini B6

I-Tuna

Ukuntuleka kukavithamini B6 kunemiphumela eminingana, kusuka esimweni sokudideka kuya ekucindezelekeni, ukwenyuka kwamathuba okuthola izifo. Abantu abaningi bathola le vithamini ngokwanele ngaphandle kwenkinga, etholakala ngamanani aphezulu ekudleni okufana nalokhu okulandelayo:

  • Izinkukhu
  • I-Tuna
  • Isibindi senkomo

Ukudla ngevithamini B1

Ubhontshisi omnyama

Eyaziwa nangokuthi i-thiamine, uvithamini B1 ubaluleke kakhulu ebuchosheni ukuze busebenze kahle futhi bunempilo. Ukushoda kwayo kungakwenza uzizwe ubuthakathaka futhi ukhathele kakhulu kunokujwayelekile. Ungathola uvithamini B1 ngokudla okulandelayo:

  • Ilayisi elicebile
  • Ithrawuthi
  • Ubhontshisi omnyama

Ngakolunye uhlangothi, kufanele kuqashelwe ukuthi ukusebenzisa kabi utshwala kungavimbela umzimba ekutholeni ngokwanele lesi sakhiNgakho-ke lesi ngesinye isizathu sokusebenzisa ukulinganisela ekuphuzeni iziphuzo ezidakayo.

Ukudla ngevithamini B2

Ibhodlela lobisi

Kuyisisekelo sesimo sesibindi sakho kanye nohlelo lwakho lwezinzwa, i-vitamin B2 noma i-riboflavin ngokuvamile ayitholakali ekudleni kwasentshonalanga. Kodwa-ke, qiniseka ukuthi uthola okwanele nsuku zonke kusuka ekudleni okufana nalokhu:

  • Ubisi
  • I-yogog
  • Inkomo

Ukudla okutholakala ku-vitamin B2 ngobuningi obukhulu yisibindi, kepha uma ungeyena umlandeli omkhulu walokhu kudla (okuthile okungenzeka kakhulu), ungakhathazeki, ngoba ngalokhu okwedlule ungazemboza izidingo zakho zansuku zonke ze-riboflavin ngaphandle kwenkinga.

Ungayithola kanjani ivithamini C

Bheka i-athikili: Ukudla okune-vitamin C. Lapho uzothola izindlela eziningi zokunikela ngalesi sakhi ekudleni kwakho, ngoba uma uvithamini B ubalulekile empilweni yakho, uvithamini C nawo unjalo.

Ukudla ngevithamini B3

Isitsha selayisi elimhlophe

Enye yezindima ezibaluleke kakhulu zokudla ukusipha amandla, futhi uvithamini B3 noma i-niacin idlala indima enkulu kule nqubo yokusinika amandla. Futhi kunezinzuzo ekusebenzeni kahle kokugaya futhi kusiza ukugcina isikhumba nezinzwa zisesimweni esihle. Kepha kutholakala kukuphi ukudla? Bhala inothi ngokuvakasha kwakho okulandelayo esitolo:

  • Ubisi
  • I-egg
  • Ilayisi
  • I-Pescado

Ukudla ngevithamini B7

Ubhanana

Muva nje uthola izinwele eziningi kunokujwayelekile emcameleni wakho futhi ikama lakho nalo ligcwele zona lapho ukama izinwele zakho ekuseni? Iphutha kungaba ukuntuleka kukavithamini B, ikakhulukazi uvithamini B7 noma i-biotin. Kubuye kube ngumsoco obalulekile we Izinhla zesikhumba, kepha imisebenzi ehambelana kakhulu nempilo yakho ihlobene nokugcina amazinga amahle e-cholesterol nokusebenza kwenhliziyo okunempilo.

Ukuze izinwele zakho zigcine ubukhulu bazo, awukwazi ukuphuthelwa ukudla okulandelayo okunothe ku-vitamin B7 ekudleni kwakho.. Khumbula ukuthi hhayi ngokuthatha okuningi, izinzuzo zayo ziyoba zinkulu, kepha kungakuhle ukuthi uqinisekise isilinganiso sansuku zonke sezinwele nempilo ngokujwayelekile:

  • Salimoni
  • Carrot
  • Banana
  • Izitshalo

Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.