Ichokwadi chokuti kudya kwedu hakufaniri kuita kuti kuunganidza kwepaundi mapaundi - mukadzi wese anoziva. Vamwe vachiri kushandisa ruzivo urwu zvikuru mubasa ravo rekudya. Kana ari mavhithamini, ivo, sechinhu chaicho, varipo mumombe yavo yakabikwa nekakbage. Uye pano kwete!
Sezvazvakazoitika, vazhinji vevatevedzeri vezvokudya vanotambura ne beriberi - kusakwana kwevhitamini B1. Izvo zvisina maturo, kutanga kwezvose, zvinoratidzika nenzira yekusipo-pfungwa uye kusagadzikana. Kuti zvikafu zvedu zvirege kutora chete kilogram, asi panguva imwechete uye zvakakodzera kudya, funga nezvezvinyorwa zveBvitamini muzvokudya.
B1 kana kuti Thiamine inobatanidzwa mukushandiswa kwemagetsi, kuparara kwemafuta, makhahydrates uye mapuroteni. Mukuwedzera, inobatanidzwa mubasa remagetsi emagetsi, uyewo inongova chigadziro chemuviri kune muviri unopesana nemigumisiro yeukisi. Zvokudya zvipi zvine vitamini B1:
- chiropa, nguruve uye giblets yemombe;
- rye chingwa;
- oats, buckwheat porridge;
- nyemba;
- mbatata.
B2 kana Riboflavin inokonzera kubereka, kushandiswa kwe erythrocytes uye zvirwere, pamwe nehutano uye hutano hweganda, bvudzi nemisungo. Kusvibiswa kwemvura, kudarika kunokonzerwa nemugini. Zviri muvhithamini B2 muzvokudya:
- nemaruva omuamanda neminje;
- chiropa;
- mackerel;
- apricots;
- mukaka michina.
B3 kana nicotinic acid iyo inokosha chaizvo vitamini yehutano hwemagetsi ehutano, inowedzera ma-capillaries, inobatanidzwa mumagadzirirwo eesero oxidation. Ndezvipi zvokudya zvakakura mu vitamini B3:
- nyemba;
- tomato;
- zviyo;
- nguva;
- cheeses.
B5 kana kuti pantothenic acid inobatanidzwa mukushandiswa kwemasero eropa, maitiro, ma-amino acids, metabolism emafuta, makhahydrates uye mapuroteni. Muzvigadzirwa:
- yolk;
- chiropa;
- mushroom;
- broccoli;
- branh.
B6 kana pyridoxine inokonzera kuderedza kusagadzikana kwekutya kwemasuru panguva yekurara, chimiro chechimiro, chinokonzerwa nekufananidzwa kweproteine nemafuta. Yakagadzirwa:
- kabbage;
- bananas;
- cherries;
- tomato;
- lemons.
B8 kana biotin is vitamin yakanaka. Zvakakosha zvikuru paganda nemvere. Kutarisirwa kwekukura kwesero, metabolism, pamwe nekushandiswa kwezvimwe mavhitamini emuB. Muzvigadzirwa zvekudya:
- sipinashi;
- mushroom;
- mbiriso;
- soya;
- chiropa netsvo.
B9 kana folic acid inokonzerwa nekushanda kwenheyo neyekufamba-shanduka, kushandiswa kwemasero, mumuviri womunhu hazvibudiswi. Muzvigadzirwa:
- cheese;
- caviar;
- chiropa netsvo;
- mashizha mashizha;
- tomato;
- zviyo.
B12 kana kuti cobalamin inovandudza chiyeuchidzo, kukanganisa, inokonzera basa rehutano hwemagetsi, kukura uye chido chakanaka. Yakagadzirwa:
- mazai;
- mukaka michina;
- chiropa.
B13 kana orot acid inobatanidzwa muhutano hwevhitamini, hepatocytes, inotarisirwa kuberekwa, utano hwechiropa. Muzvigadzirwa:
- lactic acid serum;
- coagulated milk.
B15 (pangamic acid) uye B 17 (laetral) vane vitamini-semidziyo.
Ndizvo zvose. Takaparadzanisa zvinyorwa zvacho zvachose zvese mavitamini B muzvokudya. Mhedziso pachayo inomuka: mavitamini eboka B anonyanya kukosha mubasa rinowanzoitwa nenyama yose, ivo vose vanopindira mumagadzirirwo emagetsi, kushandiswa kwemasero, uyewo vane basa rehupenyu hwedu hwakanaka uye hunofadza. Izvo zvose zvinosvibiswa mumvura, musazviunganidze uye zvakanyanyisa. Zvipire iwe pfungwa dzekurasikirwa, usakanganwa nezvezvinodikanwa zvemuviri wako uye udzose mavhithamini B!