Zamkatimu
Health Squad: maubwino a vitamini B ndi ati?
Mavitamini a B ndi chimodzi mwazinthu zofunika kwambiri pazakudya zopatsa thanzi pazaka zilizonse. Popanda iwo, sipangakhale funso la thanzi labwino ndi ntchito yogwirizana bwino ya ziwalo. Mavitamini a B omwe amathandiza kwambiri? Kodi zingayambitse vuto? Ndipo ndi zinthu ziti zomwe muyenera kuziyang'ana?
Mphamvu yopitilira
Thiamine, kapena vitamini B1, ndiyofunikira pamachitidwe amanjenje opindulitsa, chitetezo champhamvu, komanso acidity woyenera. Popanda izi, mapuloteni, mafuta, ndi chakudya sizingasanduke mphamvu zofunikira. Ndicho chifukwa chake kusowa kwa chinthu ichi nthawi zambiri kumawonetsedwa ndi kutopa kwanthawi yayitali, kufooka komanso kukwiya. Koma kupitirira kwake sikuopseza chilichonse, chifukwa vitamini B1 amachotsedwa mosavuta mthupi. Omwe amateteza m'malo amtundu wa thiamine ndi ziweto, ziweto, ndi tirigu wophuka. Nyemba, mbatata, buckwheat, oatmeal, mkate wa rye, masaladi a masamba, zipatso zouma ndi mtedza ndizotsika pang'ono kwa iwo.
Chilichonse chathanzi lanu
Riboflavin, wotchedwa vitamini B2, ndiyabwino masomphenya ndikupanga magazi. Makamaka, popanga hemoglobin m'magazi. Zimathandizanso kuwonongeka ndi kuyamwa kwa mafuta azakudya. Kupandawa vitamini B2 Zitha kufotokozedwa posowa chilakolako, ming'alu m'makona am'kamwa ndi khungu. Popeza limasungunuka bwino m'madzi, kuchuluka kwake sikukhudza thanzi mwanjira iliyonse. Olemera kwambiri mtedza wa riboflavin ndi chimanga, ndi zilizonse. Zomera zobiriwira, tomato, kabichi ndi tsabola wokoma adzapindula. Koma kumbukirani, mukamalandira chithandizo chakutentha, masamba amataya pafupifupi phindu lawo lonse. Chifukwa chake, chifukwa cha thanzi, idyani yaiwisi.
Chakudya cha malingaliro
vitaminiB3, wotchedwa nicotinic acid, amawononga michere, potero amatulutsa mphamvu m'thupi. Koma koposa zonse, imakhudza kukumbukira, kuganiza ndi kugona. Ndipo ngati sikokwanira, njira zoganiza zimasokonezedwa, mphwayi ndi tulo zimatha. Kuchuluka kwa vitaminiB3 sichikhala bwino. Chiwindi chimayamba kugunda. Pa nthawi imodzimodziyo, kunyoza, chizungulire, ndi mtima wamtima ungachitike. Zomwe zimayambitsa nicotinic acid ndi chiwindi, nyama yoyera, ndi mazira. Amapezeka mu bowa, mtedza ndi nyemba. Dziwani kuti microflora wamatumbo amathanso kupanga mavitaminiB3.
Chiwindi Champhamvu
vitaminiB4, wotchedwa choline, amateteza chiwindi ndikuwongolera kagayidwe kake mkati mwake. Amachepetsa cholesterol ndipo imakhudza kwambiri ubongo. Koma pamaso pa mowa wocheperako ngakhale pang'ono kwambiri, choline imawonongeka mosasinthika. Ndi kusowa kwake, pamakhala mavuto okumbukira, chiwindi ndi mitsempha. Mukazichita mopitirira muyeso, mutha kukhala ndi thukuta, nseru, ndi kuthamanga kwa magazi. VitaminiB4 amapezeka muzanyama: nsomba zamafuta, dzira yolk, tchizi ndi kanyumba tchizi. Koma zakudya zochokera ku zomera muzikonda sipinachi, kolifulawa, mphodza, ndi tomato.
Osakula
vitaminiB5 (pantothenic acid) ndikofunikira pakukonzanso kwa maselo amthupi. M'malo mwake, zimatulutsa mphamvu yakubwezeretsanso. Komanso amateteza mwamphamvu khungu ndi nembanemba yam'mimba ku malowedwe a tizilombo toyambitsa matenda. Chuma chapaderawa vitamini B5 ndikumatha kulowetsedwa kudzera pakhungu. Ndicho chifukwa chake masks odzola ndi kutenga nawo mbali ndi othandiza kwambiri. Ngati mukumva kuyabwa m'manja mwanu kapena mutazindikira mawanga amtundu wa pigment, muyenera kuwona kuchuluka kwa chinthuchi. Ndipo simuyenera kuda nkhawa za kuchuluka kwake. Waukulu zakudya olemeramu vitamini B5Ndi chiwindi, broccoli, nandolo wobiriwira, bowa, ndi walnuts.
Gwero la chisangalalo
Vitamini B6, komanso mwasayansi pyridoxine, amatchedwa vitamini wa kusangalala. Imayambitsa ntchito ya "hormone ya chisangalalo" serotonin. Imaphatikizidwa ndi mkhalidwe wolimba, njala yathanzi komanso kugona mokwanira. Ndikofunikanso kuti imakhudzidwa ndimitundu yambiri yazakudya zamthupi lathu. Zizindikiro zenizeni zakusowa kwa vitamini B6 ndikutupa kwa lilime ndi m'kamwa, tsitsi, komanso chitetezo chofooka. Kuchuluka kwanthawi yayitali kumadzaza ndi kuwonongeka kwa mitsempha ya mitsempha. Nyama, nkhuku, nsomba ndi mkaka zidzakuthandizani kubwezeretsanso nkhokwe zanu za vitamini B6. Nthochi, mapichesi, mandimu, yamatcheri ndi sitiroberi ndizothandiza pankhaniyi.
Mphukira za moyo
Vitamini B9 folic acid, yomwe ndi yofunika kwambiri kwa amayi apakati ndi oyamwa. Ndi iye amene amayala maziko a dongosolo lamanjenje labwino, woyamba wa mwana wosabadwayo, kenako wa mwana. Akuluakulu, mchitidwewu ndi wofunika kwambiri, chifukwa umapindulitsa pamtima, pachiwindi ndi m'mimba. Kuperewera kwa vitamini B9 imadziwika ndikulephera kukumbukira zinthu, kuchedwa komanso kuda nkhawa mopitirira muyeso. Ndi mopitirira muyeso, zinki zimakhala zovuta kwambiri, ndipo nthawi zambiri zimakhala zovuta za minofu. Mwa zakudya zokhala ndi vitamini B wambiri9 ndi nyemba, beets, kaloti, kabichi ndi buckwheat. Ndiyeneranso kuphatikiza chiwindi, impso, mazira, tchizi ndi caviar mu zakudya.
Monga mukuwonera, mavitamini a B amafunikira ndi thupi lathu ngati mpweya. Chachikulu ndikuti musachite mopitirira muyezo wofuna kukhala wathanzi. Phatikizani zakudya zofunika pazakudya zam'banja ndipo onetsetsani kuti ndizabwino.