Vitamini B boka rinoumba masere masere, rimwe nerimwe rinokosha zvikuru kune utano hwedu. Kuvonga vitamini B, chiropa chedu, nervous system, uye nhengo dzemaonero zvinogona kuita zvakanaka. Uyewo, munhu haakwanisi kuita pasina vitamini boka kune avo vanoda kuisa muviri wavo mutezo uye kunatsiridza kushanda kwemagetsi.
Kune rumwe rutivi, kukosha kwomubvunzo, umo zvokudya kune zvakawanda mavitamini B, zvinogona kuderedzwa nekusimbiswa kwemasayendisiti kuti muviri wemunhu unogona kubudisa chinhu ichi pachako. Asi, sezvakawanda zvidzidzo zvaratidza, huwandu hwekuzvimiririra kwakadaro hahuna kukwana.
Mishonga ine vitamini B1
Kunyanya kakawanda kushayikwa kwechikamu ichi kunoonekwa nechinguva refu che-calorie diet. Iyo yakasviba inobva B1, zvisingadikanwi zvakakwana, yakasimwa gorosi mbeu. Uyewo, kune zvakawanda zvayo muropa uye bran. Kana iwe une mbeu yezuva-soro kunonaka, haunganzwi kusakosha kwechikamu ichi.
Pachikonzero chekugadzirisa, chikafu chega chega chinofanira kuva nezviyo zvinotevera: nyemba, mbatatisi, chingwa chega, bhakabheheat . Chinokosha, B1 - vitamini yakasvibiswa mumvura, saka kuwedzerwa kwayo hakuiti kukutyisidzira.
Mishonga ine vitamini B2
Chimwe chiwandu chevhitamini ichi chinogona kuwanika mumiti. Uyewo, marimu anogona kunyatsoshandiswa nezviyo, kunyange zvazvo vane mazinga akawandisa eB2.
Kana iwe uri kugara pane zvekudya zvezvirimwa, zvino nokuda kwechi chinhu ichi zvakakosha kubhadhara kabichi neBulgaria pepper. Zvamunoda kuziva, miriwo inofanira kuedzwa kudya mbishi. Kana ukasarudza kubva pazvibereko, ipapo B2 yakawanda mumaapurikoti.
Ndezvipi zvokudya zvine vitamini B3?
Ichi vitamini chinonziwo nicotinic acid. Kuizadza mumuviri, unofanirwa kubhadhara zvakakwana mahairi, nuts, hard cheese, parsley, mazuva. Uyezve, ichiri chizhinji kwazvo mumishonga yemhuka kubva kumhuka: huku, nyuchi, mazai.
Zvakakosha kuve nechokwadi kuti hapana kuwedzera kwechikamu ichi. Izvi zvinogona kuvhiringidza kushanda kwechiropa kwechiropa uye, pakupedzisira, iwe uchatanga kunzwa kunzwa kusingaperi, kusuruvara, ganda richava rakaoma, kurwisa kweArmhythmia kunogona kuitika.
Muzvigadzirwa zvipi vitamini B5?
Kunyanya kakawanda chinhu ichi chiri muchiropa, asi kushandiswa kwayo kunogona kushandiswa zvachose nemishonga yemiti yakabva. Saka, B5 inowedzerawo muhowa, mazai ehosi, chibage nemarangi.
Ramba uchifunga kuti vitamini iyi yakakurumidza kuparadzwa nematambo makuru. Zvinonakidza, zvakare zvakare muhodha, kurara mapiritsi uye caffeine .
Zvokudya zvakapfuma mu vitamini B6
Zvakaoma kubvuma kushayikwa kweB6 mumuviri, sezvo ichi chinhu chinowanzowanzoonekwa mune zvose zvirimwa nemiti.
Vitamini B6 yakawanda mumiriwo mitema, tomato, cauliflower, bhanana, mbatatisi, zviyo, hove, nyama, mukaka.
Ndezvipi zvokudya zveB9 mavitamini?
Izvi zvinokwana zvakakwana muviriso, nyemba, beetroot, karoti uye wholemeal. Kana zviri zvemiti yemhuka yakabva, B9 yakawanda muropa, caviar, yolk uye cheese.
Zvinoda kuziva kuti muviri unokwanisa kuunganidza izvi, naizvozvo kana kudya kwako kwenguva pfupi kusingabatsiri kushandiswa kwezvinhu zvakataurwa pamusoro apa, saka hapana chakaipa.
Mupi maB12 michina?
Zvakakosha kuziva kuti michina nemiti hazvikwanisi kugadzira chinhu ichi ivo pachavo nokuda kwezvavanoda. Asi mhuka dzakasiyana dzinogona kuzvichengetedza mumatumbu avo, naizvozvo zvakakosha zvikuru kuti kudya kwako kune nyama yemombe, gwayana, yenguruve kana huku.