Kubvunza mubvunzo, uko mavhithamini B mune zvigadzirwa zvaunenge uine, unofanirwa kunzwisisa kuti izvi zvinosanganisira mhando dzakasiyana dzezvinhu, naizvozvo chimwe nechimwe chazvo chinogona kuva mukugadzirwa kwezvinhu zvakasiyana-siyana.
Ndezvipi mavhithamini B?
- Kupindura mubvunzo, apo vitamini B1 inosanganisira, zvakakosha kuziva zvinhu zvakadai: nuts, bran, mbatata, nyemba , bhari.
- Kutaura pamusoro pezvinhu zvipi zvinosanganisira mavitamini B2, ndeaya: mazai emukaka, chiropa, chezi, nyama yemombe, mbatatisi, mbiriso yewachiremba, oats, tomate, apuro, kabichi nezvimwe zvakawanda.
- Chinhu chikuru chevhithamini B3 inofungidzirwa kuva mbiriso, kusanganisira doro, porridge kubva kune imwe nzira isina kufanira yezviyo - bhari, gorosi, rye, chibage, oats. Uyewo, vitamini iyi inowanikwa mune zvekudya izvo zvine mhuka-chiropa, itsvo, nyama. Inogonawo kuwanika mumakwenzi egorosi, soy, mushroom uye michina yemukaka yakaviriswa.
- Chinhu chikuru chevhithamini B5 ibisi uye mbiriso yakawanda, chiropa, itsvo, egg yolks, mishonga yemukaka yakasvibirira, hafu yehuni yemiti yakasiyana-siyana (miriwo miriwo, misoro yemakaroti, eiiii, radishes, turnips), zviyo zvine zviyo zvisina kuomeswa, marangi.
- Kana iwe uchitaura nezvezvinhu zvakagadzirwa ne vitamini B6, kutanga pane zvose zvakakosha kugovera hove, nyama, chingwa kubva pahupfu hwakakwana, zviyo zvakagadzirirwa kubva mumhando isingawaniki yezvokudya, mishonga yakakisi-mukaka, bran , mbiriso, mazai yolk, chiropa, nyemba.
- Asi huwandu hunobva mavhitamini B12 uye B9 ndezvokudya zvakadai semasikisi, mazai, mishonga yakakisi-mukaka, zvinomera zvakasvibirira (karoti, radish, turnip), mbiriso ye brewer, chiropa chechipfuwo chemafuta, cheiiiiiiiiiiiiiiiiiiiiiiii, kakawanda kamwe kamwe pavhiki).
Kuziva mune zvekudya zvipi mavithamini B, unogona nyore kudya kudya kwakanaka uye kudzivisa kuperevedza kwevhithamini dzeboka iri.