Vitamini B mu ojambula: mlingo, mmene

Monga ulamuliro, sporstmen ojambula kulipira kwambiri chidwi ku chakudya chawo, chimene chimagwira ntchito pomanga thupi mpumulo. Komabe, ena iwo kuyiwala za mavitamini, amene mu nthawi ya maphunziro mphamvu zofunika kwa thupi. Masiku ano, pali zambiri zinthu zimene ziyenera kupezeka mu zakudya mpikisanowo, mmodzi amene ali B mavitamini, mu ojambula ali ndi udindo wapadera.

Pa kulemera kuphunzitsa thupi makamaka bwino kuchirikiza ntchito zakudya. Amacheza mphamvu ndi chuma yofunika, thupi limakhala pa chiopsezo ndi ofooka, kotero ndikofunika kuti adzaze nkhokwe ya ntchito pa chakudya chokha, komatunso onse zofunika mavitamini ndi mchere.

ndi mavitamini B mu ojambula Kodi

Gulu lonse la mavitamini B, monga ulamuliro, anatchulidwa "B-zovuta" ndipo zikuphatikizapo 8 mavitamini ndi madzi sungunuka ndipo si kudziunjikira mu thupi. Kotunga mavitamini ayenera nthawi zonse kudzadza kuchokera kunja zinthu monga:

1. B1 - thiamine.
2. B2 - riboflavin.
3. B3 - niacin.
4. B5 - pantothenic acid.
5. B6 - pyridoxine.
6. B7 - biotin.
7. B9 - folic acid.
8. B12 Cyanocobalamin.

Vitamini ojambula ndi zofunika popeza onse a mankhwala iye ndikofunikira kwambiri kwa minofu misa.

Nchito ya mavitamini B

• Mavitamini gulu zimenezi zimathandiza kupanga mphamvu m'thupi.
• Amathandiza minofu ntchito.
• Zofunika kuloŵerera bwino mapulotini, mafuta, chakudya.
• Kulimbikitsa wotentha mafuta.
• Thandizo maselo kukula ndi kugawaniza.
• Zimathandiza kulimbitsa chitetezo chokwanira.
• Bwanji kugwira ntchito za masiku onse chapakati mantha dongosolo.
• Zimathandiza kuti machulukitsidwe wa chamoyo ndi zakudya.
• Mbali yofunika kuwonjezeka mlingo kagayidwe kachakudya.
• Kukhudzanso zabwino pa umoyo wa khungu.
• Zimathandiza kuthetsa mavuto a maganizo ndi matenda a mtima.

Zizindikiro vitamini akusowa

Chamoyo pachimake kuchepa kwa makamaka wothandizila opindulitsa ndipo mwinamwake amam'dziŵitsa kufunika azilipira kuipa kwake. Ngati pali chosowa vitamini B, izo m'tsogolo kukhala matenda.

Ngati thupi sikokwanira:

• vitamini B1 - yatsoka beriberi, kuwonda, maganizo osakhazikika boma, edema, mtima arrhythmias;
• B2 - pali kudziwa dzuwa, milomo losweka, kutupa lilime;
• B3 - maphunziro pellagra, monga chotsatira - sleeplessness, kufooka, mokwiya;
• Vitamini B5 - maonekedwe a ziphuphu zakumaso ndi khungu kumva kulasalasa;
• B6 - magazi m'thupi, maganizo, kuthamanga kwa magazi, dermatitis;
• Q7 - amaoneka chakhungu kukula ndi mantha dongosolo matenda,
• B9 - yatsoka makrotsertarnoy magazi m'thupi, milingo apamwamba homocysteine;
• B12 - zikamera wa amayamba kukumbukira, makrotsertarnaya magazi m'thupi.

mlingo

Vitamini B mu yambiri komanso mankhwala ena aliwonse, masewera zakudya, m'pofunika kuti atenge mwa zofunika Mlingo tsiku.

• B1 - 1.5 mg.
• B2 - 1.8 mg.
• B3 - 15-20 mg.
• B5 - 5 mg.
• B6 - 2-2.5 mg.
• B7 - 50 micrograms.
• B9 - 400 micrograms.
• B12 - 2-3 mg.

Za kulalikira mwakhama kuphunzitsa mlingo akhoza ziwonjezeke kangapo. Koma nthawi zonse dziŵani ndi malangizo ntchito iliyonse mankhwala payekha.

vitamini B1

Thiamine kapena B1, n'kofunika kuti bwino mayamwidwe ndi thupi la chakudya. Choncho, vitamini B1 mu ojambula chotchuka kwambiri, chifukwa likuvutika zimam'patsa zakudya opangidwa mphamvu maphunziro mphamvu.

Ngati mankhwala mu thupi sikokwanira, ndiye chakudya mapuloteni ndi bwino chosakanikirana chifukwa chofunika 2 ga zimam'patsa kuloŵerera kwa 1 g zomanga thupi.

Thiamine opezeka mu dzinthu, mkate, nyama, mpunga, yisiti chimanga ndi mtedza.

Ndi kusowa kwa vitamini izi chakudya thupi unagwa osati mu zonse, ndi zotsalira ndi waikamo monga mafuta. Choncho, othamanga amene kukwaniritsa pa thupi la mpumulo, m'pofunika kupereka ulemu wapadera kwa phwando B1.

riboflavin

Riboflavin kumathandiza kuti mapuloteni kagayidwe mu thupi, ndipo ichi ndi fundo yofunika kwambiri imene mphamvu maphunziro, chifukwa masewera amafuna kwambiri mowa wa vitamini B2. Ngati mulibe kupereka wambiri zina riboflavin, kukula minofu zidzachitika pang'onopang'ono.

B2 akhoza kukhala okonzekera ku tirigu, mkaka, nyama, mazira, tchizi, mtola, buckwheat, chiwindi.

vitamini B3

Niacin, kapena asidi nicotinic, chimabala mphamvu chakudya, amene amathandiza kuti agwire tamaliza maphunziro. Sikovuta ndikuganiza kuti popanda B3 zokwanira, ndipo motero, ndi mphamvu kulankhula za workouts zipatso ndi kukula minofu kulankhula.

Niacin chili mwa nyama, mkaka, mazira, nsomba, nyemba, mbatata.

vitamini B5

Pantothenic asidi komanso kulimbikitsa ulimi wa mphamvu chakudya ndi mapangidwe mafuta.

B5 angathe kukonzekera kwa nyama, nyemba, lonse mbewu monga chimanga.

vitamini B6

Monga zanenedwa, sangaonekerenso popanda mavitamini yambiri vitamini B6 chinthu chofunika kwambiri kumanga thupi. Mapuloteni - zakuthupi kumanga minofu, ndi pyridoxine amathandiza lithe izo.

B6 ali nyama limba, mpunga, nsomba, nyemba soya wolemera, batala, nthochi.

Ngati B1, kungathandize kwambiri vitamini B6 mu ojambula, momwe izo, angapezeke mu malangizo kwa mankhwala.

Pyridoxine umabala insulin ndi michere ina yofunika m'thupi. Pamene mphamvu kuphunzitsa othamanga akufunika kwambiri vitamini monga kumawonjezera mphamvu ndi amathandiza kusonkhanitsa mafuta.

vitamini B7

Biotin synthesizes zidulo mafuta ndi kumafuna mphamvu thupi. Ngati vitamini B7 sikokwanira, osati shuga kutengedwa zidzachitika.

B7 likupezeka mu yolk, yisiti Brewer a, bowa, nyemba, kolifulawa.

vitamini B9

kupatsidwa folic acid ndi mtsikana Gulu selo ndi mapangidwe zidulo mkati.

B9 opezeka mu chiwindi, ndiwo zamasamba, mkaka, mazira.

cyanocobalamin

Cyanocobalamin kapena vitamini B12 mu ojambula kulimbikitsa ndondomeko ya mapuloteni kagayidwe mu thupi synthesizes amino zidulo, akuziyambitsa kuwombola mphamvu. Ntchito ina yofunika kwambiri B12 ndi kukhalabe ntchito yofunika kwambiri ya ubongo imene imalamulira minofu.

Ali chiwindi, nyama, mkaka, nsomba, mazira.

Vitamini B12 zopindulitsa kwambiri othamanga. Cyanocobalamin amathandiza kuwotcha mafuta ndi zina imangokhala singasiyanitsidwe analenga minofu tanthauzo. Ntchito ina yofunika kwambiri mankhwala n'choti thupi pambuyo maphunziro kulemera.

B12, pamodzi ndi B1 ndi B6 zochitika pa mgwirizano kayendedwe, kupereka maselo ndi mpweya, kuchepetsa ulusi minofu. Cyanocobalamin ndi ofunika kwambiri kwa othamanga amene amatsatira zamasamba, monga alipo yekha mu nyama.

Angathe kumwedwa kuwauza kapena jekeseni vitamini B12, ojambula mlingo akhoza kukhala kuposa anasonyeza pa ma CD mankhwala.

Palinso zinthu vitamini ngati gulu B, kuphatikizapo:

• B4 - choline, bwino kukumbukira ndi kusintha mlingo wa insulin.
• B8 - inositol, normalizes kugona, kuchepetsa kudzikundikira mafuta m'chiwindi.
• B10 - P-aminobenzoic asidi, kumatanthauza mapuloteni chimbudzi.

Zikuonekanso anapeza kafukufuku kuti zinthu izi si onse ndi ofanana mavitamini, ndi mavitamini ngati mankhwala, koma ntchito zawo ali ndi zotsatira zopindulitsa pa thupi.

Vitamini B mu ojambula zofunika kwambiri osati kumanga thupi wokongola, komanso thanzi. Iwo ayenera kumvetsa kuti mavitamini si apanga ndi thupi, tiyenera yekha kunja. Kuti tichite zimenezi, mungathe kudya zakudya zomwe zili mchere zonse zothandiza ndi B-zovuta, kapena anagula mu pharmacies kapena masitolo la masewera zakudya zapadera vitamini maofesi.

Sports - si yekha kunja kukongola, komanso thanzi mkati, choncho ndi chidwi chachikulu kufikako nkhani imeneyi.