Mavitamini a B ndi gulu la mavitamini asanu ndi atatu osungunuka m'madzi omwe ndi ofunikira pa ntchito zingapo zofunika za thupi.
Mavitaminiwa amathandiza kutulutsa mphamvu kuchokera ku chakudya ndipo ndi ofunikira ku chitetezo chathu cha mthupi ndi mitsempha. Sizisungidwa m’thupi, choncho tiyenera kudya zakudya zimene zili nazo nthawi zonse. Tiyeni tiwone chifukwa chake ali ofunikira kwambiri kwa ma vegans komanso komwe angawatenge.
Vitamini B1 (thiamine)
Thiamine imathandizira matupi athu kugwiritsa ntchito chakudya chamafuta ndikupanga adenosine triphosphate (ATP), "ndalama ya mamolekyulu" yotengera mphamvu m'maselo athu.
Zizindikiro zakusowa B1: mutu, nseru, kutopa, kukwiya, kuvutika maganizo, kuiwala, kusadya bwino, kudzimbidwa, kusafuna kudya komanso kuwonda. Kuperewera kwakukulu kungayambitse beriberi, yomwe imakhudza mtima ndi kuyendayenda. Anthu omwe amadalira zakudya zokonzedwa kale, komanso omwe amapewa zakudya zamagulu, ali pangozi.
Kochokera Bwino Kwambiri B1: mbewu zonse (oats, mkate wa wholemeal, pasitala wansenga ndi mpunga wofiirira), yisiti yopatsa thanzi, chotsitsa yisiti, dzungu la acorn, mpendadzuwa ndi nthangala za sesame, tahini (phala lambewu), chimanga pachitsononkho, pecans, mtedza wa brazil, hazelnuts ndi nyemba. (nandolo, nyemba ndi mphodza).
Mukufuna chowonjezera?
Ayi, zakudya zamasamba zathanzi zimaphimba kufunikira kwa thupi kwa B1. Ngati mutenga zowonjezera, musapitirire, chifukwa zingakhale zovulaza. 100 mg kapena kuchepera pang'ono patsiku ndikwanira.
Vitamini B2 (riboflavin)
Riboflavin ndiyofunikira pakukula, kuwona bwino, komanso kupanga maselo ofiira a magazi. Imathandiza thupi kugwiritsa ntchito vitamini B6 ndipo ndi antioxidant yomwe imateteza maselo athu ndi DNA ku ma free radicals oyipa.
Zizindikiro za kuchepa kwa B2: kutopa, kusakula bwino, vuto la m'mimba, ming'alu ndi zilonda m'makona a mkamwa, zilonda zapakhosi, maso otopa, komanso kumva kuwala.
Kochokera Bwino Kwambiri B2: chotsitsa yisiti, yisiti yopatsa thanzi, quinoa, muesli, chimanga cham'mawa cham'mawa, mkaka wa soya wolimba, mapeyala, ma almond, mpunga wakuthengo, bowa, ndi mangetou. Kumwa mochepa kumakhala kochulukira makamaka pakati pa achinyamata omwe sadya chakudya cham'mawa (kupereŵera kumachitika pafupifupi mwa atsikana 1 mwa 5 achichepere ndi 1 mwa anyamata 12).
Mukufuna chowonjezera?
Ayi, zakudya zamasamba zathanzi zimatha kukwaniritsa zosowa zanu za vitamini B2.
Vitamini B3 (niacin)
Vitaminiyi ndi yofunikira pamachitidwe ambiri ofunikira m'thupi ndipo imathandizira kuti dongosolo lamanjenje likhale labwino komanso kuti khungu lathu likhale lathanzi.
Zizindikiro za kuchepa kwa B3: madera okhudzidwa a khungu omwe ali ndi kuwala kwa dzuwa ndi / kapena kupanikizika, kutsekula m'mimba, nthawi zambiri - kusokonezeka maganizo.
Kochokera Bwino Kwambiri B3: yisiti yopatsa thanzi, mtedza, chimanga cham'mawa cham'mawa, quinoa, muesli, chotsitsa yisiti, mpunga wakuthengo, spaghetti yambewu yonse, chimanga pachitsononkho, mpunga wofiirira, ndi phala la chimanga.
Mukufuna chowonjezera?
Ayi, zakudya zamasamba zathanzi zimatha kukwaniritsa zosowa zanu za B3. Kumbukirani kuti kudya mavitamini ambiri (kuposa 200 mg patsiku) kungayambitse khungu, ndipo mlingo waukulu kwambiri (3-6 g patsiku) ukhoza kuwononga chiwindi.
Vitamini V5 (pantothenic acid)
Pantothenic acid imathandizira kupanga mahomoni komanso ndikofunikira kuti chitetezo chamthupi chikhale chathanzi. Amagwiritsidwa ntchito kupanga coenzyme A (CoA), "molekyu wothandizira" wofunikira pazochitika zambiri zofunika m'thupi.
Zizindikiro za kuchepa kwa B5: kumva kutopa ndi chizungulire, mutu, kusinthasintha maganizo ndi mavuto m'mimba.
Kochokera Bwino Kwambiri B5: yisiti yopatsa thanzi, chimanga cham'mawa cham'mawa, mapeyala, sikwashi ya acorn, plantains, mbatata yophika, chimanga pamutu, mbatata, bowa, malalanje, mangetou, pecans, oatmeal, ndi chestnuts.
Mukufuna chowonjezera?
Ayi, zakudya zamasamba zathanzi zimakwaniritsa zosowa zanu za B5. Ndikokwanira kulandira 200 mg kapena kuchepera patsiku.
Vitamini V6 (pyridoxine)
Pyridoxine imathandizira kupanga hemoglobin, chinthu chomwe chili m'maselo ofiira amagazi omwe amanyamula mpweya m'thupi lonse. Izi zimapangitsa kuti chitetezo chathu cha mthupi chikhale bwino.
Zizindikiro za kuchepa kwa B6: kawirikawiri, koma zingayambitse kuchepa kwa magazi m'thupi, kutupa lilime, kuvutika maganizo, chisokonezo, kufooka kwa chitetezo cha mthupi, ndi vuto la kugaya chakudya.
Kochokera Bwino Kwambiri B6: yisiti yopatsa thanzi, muesli, chakudya cham'mawa cham'mawa, avocado, pistachio, mphukira za tirigu, phala la dzungu, nthochi, quinoa, njere za mpendadzuwa, chimanga pachitsononkho, sipaghetti ya tirigu wonse, mphukira za Brussels, masamba a masika, chestnuts, hazelnuts, malalanje, sesame. ndi tahini, tomato ndi mtedza.
Mukufuna chowonjezera?
Ayi, zakudya zamasamba zathanzi zimakwaniritsa zosowa zanu za B6. Kugwiritsa ntchito mopitirira muyeso - oposa 200 milligrams patsiku - kungayambitse kutayika kwa manja ndi mapazi, zotupa pakhungu ndi mavuto a m'mimba. Simuyenera kumwa kupitirira 10 mg wa vitamini B6 patsiku muzowonjezera pokhapokha mutauzidwa ndi dokotala.
Виvitamini B7 (biotin)
Biotin (vitamini B7) imatenga gawo lalikulu mu metabolism yamafuta, shuga ndi mapuloteni ndipo imapindulitsa pakhungu ndi misomali yathanzi.
Zizindikiro za kuchepa kwa B7: kutayika tsitsi, misomali yopunduka, zotupa kapena zovuta zina zapakhungu, kukhumudwa ndi kutopa. Kuperewera kwa ana kungayambitse kufooka kwa minofu, kulefuka, ndi kuchedwa kwa chitukuko.
Kochokera Bwino Kwambiri B7: tempeh (soya wothira), mtedza ndi batala wa mtedza, hazelnuts, amondi, walnuts, pecans, pistachios, muesli, yisiti yopatsa thanzi, oatmeal kapena oatmeal, bowa, mapeyala, mpendadzuwa ndi nthangala za sesame, tahini, chimanga cham'mawa cham'mawa ndi mphukira za tirigu.
Mukufuna chowonjezera?
Ayi, ingodyani zakudya zosiyanasiyana zochokera ku zomera ndipo mudzapeza vitamini B7 wokwanira. Kutenga 900 mg kapena kuchepera kwa biotin patsiku mu mawonekedwe owonjezera sikungawononge. Mankhwala amatha kukhudza kuchuluka kwa vitaminiyu m'thupi - mwachitsanzo, anticonvulsants omwe amagwiritsidwa ntchito pochiza khunyu amatha kuchepetsa kuchuluka kwa biotin.
Vitamini B9 (folate kapena folic acid)
Mawu akuti "folate" amachokera ku liwu lachilatini "folium", kutanthauza "tsamba", kotero mutha kulingalira komwe mungayang'ane vitaminiyi. Folate (kapena folic acid) ndiyofunikira pakugwira ntchito kwaubongo ndi mitsempha, kupanga DNA, kuberekana kwa maselo, komanso, monga vitamini B12, ndikofunikira pakumanga maselo ofiira amagazi. Zimagwira ntchito yofunika kwambiri pa kubereka, ndipo amayi omwe ali ndi pakati kapena omwe akuyesera kutenga pakati amalangizidwa kuti atenge ma micrograms 400 a folic acid tsiku lililonse mpaka sabata lakhumi ndi chiwiri la mimba kuti ateteze zolakwika zomwe sizili za auricular chubu.
Kafukufuku amasonyeza kuti anthu ambiri alibe vitamini imeneyi. Mlingo wochepa umawonedwa pafupifupi pafupifupi gawo limodzi mwa magawo atatu a atsikana, zomwe zikuwonetsa chiopsezo chowonjezeka cha kuchepa kwa magazi. Oposa 90 peresenti ya amayi a msinkhu wobereka akhoza kukhala ndi milingo ya folate pansi pa malire, zomwe zimasonyeza kuti ali ndi chiopsezo chachikulu chokhala ndi vuto losakhala la aural chubu. Zimenezi sizikutanthauza kuti ana awo adzabadwa ndi zilema, kungoti amaonedwa kuti ali pangozi yaikulu.
Zizindikiro za kuchepa kwa B9: kusakula bwino, kusowa chilakolako cha chakudya, kutupa lilime ndi m`kamwa, vuto la kuzindikira, kutopa, magazi ndi kugaya chakudya.
Kochokera Bwino Kwambiri B9: yisiti yopatsa thanzi, edamame, tempeh (soya wothira), mkaka wa soya, tofu, masamba obiriwira (katsitsumzukwa, mphukira za Brussels, sipinachi, kale, kabichi, broccoli, letesi ndi nandolo), chotsitsa cha yisiti, tsabola wofiira, chimanga cham'mawa, malalanje, beets. , mphodza, sikwashi ya acorn, mphukira za tirigu, chimanga chotsekemera, muesli, tomato wa chitumbuwa ndi ma hazelnuts.
Mukufuna chowonjezera?
Ayi, zakudya zamasamba zathanzi zimakwaniritsa zosowa zanu za B9. Kutenga mlingo waukulu (kuposa milligram imodzi patsiku) kwa nthawi yaitali kungakhale koopsa ndipo kungathe kubisa zizindikiro za kusowa kwa vitamini B12, zomwe zingayambitse kuwonongeka kwa mitsempha.
Vitamini V12
Vitamini B12 imathandiza kukhalabe ndi thanzi la mitsempha ya mitsempha ndikupanga DNA. Amapanga maselo ofiira a magazi pamodzi ndi kupatsidwa folic acid ndipo amathandiza kuti iron igwire ntchito bwino m’thupi.
B12 imapangidwa ndi mabakiteriya m'nthaka ndi madzi. Anthu (ndi nyama) amazolowera kupeza chakudya kuchokera pansi. Komabe, kupanga zakudya zamakono kuli ndi tizilombo toyambitsa matenda kotero kuti timafunikira zowonjezera. Zogulitsa zanyama zili ndi B12 chifukwa zimawonjezedwa ku chakudya cha ziweto, chifukwa chake ingodulani munthu wapakati ndikupeza vitaminiyi nokha!
Zizindikiro za kuchepa kwa B12: kutopa, kusowa mphamvu, kugwedeza, kufooka kwa minofu, kuvutika maganizo, kukumbukira kukumbukira. Kutsika kwa B12 kungayambitse kuchuluka kwa amino acid homocysteine, zomwe zimawonjezera chiopsezo cha matenda a mtima. Magulu a B12 amatha kuyang'aniridwa mosavuta ndi kuyezetsa magazi, ndipo kuperewera kulikonse kumatha kuthandizidwa ndi zowonjezera kapena jakisoni.
Kochokera Bwino Kwambiri B12: chofufumitsa cha yisiti, zakudya zopatsa thanzi za yisiti zokhala ndi B12, zopangira mkaka wa B12 zokhala ndi mipanda, B12-mpanda wam'mawa. Onetsetsani kuti zakudya zomwe mumagula ndizolimba ndi B12, chifukwa zakudya zakuthupi mulibe.
Mukufuna chowonjezera?
Inde! Makamaka ngati muli ndi zaka zoposa 50, chifukwa vitaminiyi imatengedwa kwambiri ndi zaka.
Kaya mumasankha zakudya zolimbitsa thupi kapena zowonjezera, muyenera kuzidya pafupipafupi. Ndibwino kuti mutenge ma micrograms a 2000 a vitamini B12 (microgram ndi miliyoni miliyoni ya gramu, kotero timangofunika zochepa za B12, koma kuzipeza ndizofunikira).