Mavhithamini eboka B mune zvekudya ndiyo inonyanya kukosha yehutano nekugara zvakanaka. Kana isu tichitaura nezvekuoma kwevhithamini B, vanofanirwa kutorwa nechingwa zuva rega rega, sezvo zvinhu izvi zvisingachengetwi nemuviri. Mabasa emavithamini aya ari muzvikamu zvakasiyana-siyana zvemuviri womunhu, uye nokuda kwekushanda kwakakodzera kwezvikamu zvose uye maitiro zvakakosha kuchengetedza mararamiro avo akaenzana.
Mune michina ipi inotarisa vitamini B1?
Ichi vitamini chinokurudzira kubatana kwezvokudya kubva pane zvekudya, saka kuvapo kwomuviri kunokosha zvikuru kune metabolism. Mukuwedzera, vitamini B1 inobata basa rakasiyana-siyana mu libido muvarume nevakadzi, pamwe chete nevarume potency. Kushayikwa kwaro kunobata zvikuru hutano nekugara zvakanaka, saka zvakakosha kuigamuchira nemishonga:
- mbiriso yechingwa;
- konda pork;
- yakasimwa gorosi zviyo;
- mhete nepeel;
- mbeu;
- mahwanda akaonekwa.
Nguva dzose kudya kwevhitamini B1 kunokosha zvikuru kune avo vane matambudziko ane chirwere chetachiona.
Ndezvipi zvekudya zvine vitamini B2?
Vitamini B2 muzvokudya kana zvidimbu zvakakosha zvakakosha kutora nguva dzose. Basa rayo nderokutanga kweproteine uye mafuta mumuviri, kubatanidzwa mukugadzirwa kwehematopoiesis, kuenzanisa kwebasa remuviri uye chiropa. Iro riboflavin (zita rechipiri re vitamin B2) rinowanzoona zviratidzo, uye kune imwe nzvimbo inodzivirira maziso kubva pamigumisiro yezuva rezuva. Inofanira kupedzwa mune zvigadzirwa:
- mbiriso yechingwa;
- nyama yakasviba nehove;
- chiropa;
- mushroom;
- mazai ehote, pepuru tsvuku, parsley, celery, miriwo miriwo mashizha;
- mukaka;
- mazai;
- bran, buckwheat.
Kana mavitamini B2 mumuviri ari maduku - izvi zvichabata nzvimbo dzose panguva imwe chete. Ndosaka zvakakosha kuchengetedza huwandu hwezvokudya.
Mune michina ipi iwe uchawana vitamini B5?
Vitamini B5 muzvokudya kana sezvidimbu zvinowedzerawo zvemuviri wemunhu. Pantothenic acid (zita rechipiri re vitamin B5) rinosanganiswa mumetabolism, rinokurudzira kuporesa kwepakuvara, rinodzivirira kuneta uye rinongodiwa chete kuita basa rinoenderana nheyo yepamusoro yenheyo. Unogona kuzviwana kubva pakudya nokudya zvinotevera:
- mbiriso yechingwa;
- chiropa, hono, moyo;
- nyama, huku, hove;
- mazai;
- yose miriwo miriwo;
- mbeu uye chero marimu.
Kushayikwa kwevhitamini iyi hazviwanzoitiki, nokuti iripo mune zvakawanda zvekudya. Kushaya kwake kunongotyisa avo chete vanozvitambudza nemishonga yakanyanyisa.
Mune michina ipi inotarisa vitamini B6?
Mishonga ine vitamini B6 inokosha zvikuru kumunhu wemunhu: pyridoxine (zita rechipiri) rinodikanwa pakusunungurwa kwesimba kubva mumapuroteni emuviri, mafuta uye makhahydrates. Chido chevhitamini ichi chinonyanya kusimba kana munhu achinetseka nekushungurudzika kana kutya kunetseka. Iwe unogona kuwana vitamini B6 mune zvigadzirwa:
- mazai;
- chiropa, hono, moyo;
- beef;
- mukaka;
- tsvuku yepepuru, karoti, kabichi;
- melon.
Zvinonyanya kukosha kutora vitamini B6 kune vakwegura uye panguva yekuzvitakura.
Ndezvipi zvekudya zvine vitamini B12?
Mishonga ine vitamini B12 inokosha chikamu chekudya kwakanaka. Ndicho chinhu chinovandudza chiyeuchidzo nekufungisisa kwekucherechedza, zvinowanzoita basa rechiropa uye
- chiropa, hono, moyo;
- hove uye hove;
- cheese;
- nyama yemhuka neshiri.
Sezvo zviri nyore kufungidzira, kutora mararamiro akasiyana-siyana emichero, kuwana vitamini iyi kubva pakudya hakugoneki. Kune avo vanoramba nyama yemhuka chete, zvakakwana kudya chesi.