B mavhithamini ndeimwe yezvinhu zvakakosha mumuviri wedu, saka inofanira kupedzwa zuva rimwe nerimwe. Iri boka rinosanganisira thiamine (B1), riboflavin (B2), nicotinic acid (B3), choline (B4), calcium pantothenate (B5), pyridoxine (B6), biotin (B7), inositol (B8), folic acid (B9) ), paraaminobenzoic acid (B10), levocarnitine (B11), cyanocobalamin (B12), uye laetryl, amygdalin (B17).
Vitamini B muzvokudya
Kuti uwane zvinhu zvose izvi zvakakwana, unofanira kudya zvokudya zvine vitamini B zuva rimwe nerimwe. Zvizhinji zvevhitamini B inowanikwa muropa, nyama, bhanana, marimu, mbatatisi, zviyo, lentiy, mbungu, zvokudya uye mbiriso ye brewer. Uyewo, vitamini B inogona kuwanika muzvokudya zvakadai samazai, hove, miriwo mirima yakaoma, mishonga yemiti, cherries, apricot uye peach mafu, mbeu dzeapulo.
Kunyange zvazvo zvigadzirwa zvine mavitamini B akawanda, zvinoshambidzwa nyore nyore kubva mumuviri, kunyanya kana uchidha doro, nicotine, caffeine uye shuga, saka dzozai zvinhu zvezuva nezuva.
Kukosha kwevhithamini B
Pashure pokunge tawana kuti zvii zvekudya zvine vitamini b, tinofanira kunzwisisa kuti nei zvichikoshawo mumuviri wedu uye kuti sei vitamini B inodiwa.
Mukuwedzera, iyi vitamini inokurudzira kukura nekuparadzaniswa kwemasero uye kunoderedza ngozi yekenza yepancreas. Kana nokuda kwechimwe chikonzero iwe haugone kupa muviri wako zvakakwana zvezvinhu izvi, iwe unofanirwa kushandisa shanduko yemavithamini emvura b, kusimbisa hutano hwehutano uye kuchengetedza kushanda kwemaitiro ose emitambo.