Vitamini zipatso ndi ndiwo zamasamba. Yomwe masamba ndi zipatso mavitamini B1, B6, B12?

Ife tonsene anamva ndi za zakudya zoyenerera n'kofunika osati zokoma, komanso chakudya wathanzi labwino. Komanso chifukwa ntchito nchito ya thupi lathu tsiku lililonse kuti mavitamini zedi okwanira. Koma ngati mchere zambiri kapena sichidziwika bwino, za mavitamini tikudziwa kwenikweni sali kwambiri.

Ayi, ndithudi, ife tikudziwa kuti vitamini C Mwachitsanzo, mwangwiro timapitiriza chitetezo chokwanira, ndipo ndicho chifukwa chimene chikuchitika, osati aliyense amadziwa. Pankhani mavitamini ena, amene chachikulu cha ambiri, tikodwa chisokonezo pang'ono. Ndipo nthawi zambiri ife mulibe yankho chomwe iwo ali wabwino kwa ife ndi wotani mankhwala inu mukhoza kuwapeza iwo.

M'nkhaniyi, tiona mavitamini B ndi kupeza chomwe iwo ali wabwino kwa thupi lathu. Komanso kupeza zomwe zipatso ndi ndiwo zamasamba zili ndi vitamini C.

Ntchito mavitamini B

mavitamini B - tinganene kuti maselo batire mu ubongo ndi dongosolo chapakati mantha. mavitamini izi zofunika kugwira bwino ntchito ziwalo zina zonse ndi kachitidwe, ndipo amagwira ntchito mwachangu kagayidwe ma.

Kenako anatsegula panopa mwalamulo ovomerezedwa ndi mitundu 7 mavitamini B, omwe ali ndi cholinga moperewera kanthu pa thupi, ndipo irreplaceable m'dera ya chikoka. Taganizirani ambiri a iwo - B _1, B _6, B _12.

Osati chokoma, komanso zothandiza

Napeza lipindulitsa pa thupi lathu mankhwala kungakhale osati mpunga, nyama (mu zinyalala, makamaka chiwindi), mtedza ndi mkaka. Kuphatikizapo lili vitamini zipatso ndi masamba, amene, mwatsoka, osati aliyense akudziwa. Masamba ndi zipatso wolemera mavitamini komanso mu CHIKWANGWANI, komanso zosiyanasiyana kufufuza zinthu zopindulitsa kwa ife. Aliyense boma zakudya zochokera kadyedwe ikukhudza kumwa mankhwala ngati menyu chachikulu.

Iwo ndi mavitamini B mu zipatso ndi ndiwo zamasamba ndi ndithu wambirimbiri, ndipo ngati inu Mwachitsanzo, musadye nyama kapena Musatenge mtedza, ndiye mulibe kugula analogs kupanga vitamini lapansi. Zokwanira kudya bwino ndi kumvetsera kwambiri zipatso ndi ndiwo zamasamba chakudya wawo. Ndiye chosowa vitamini ichi alibe chimodzimodzi kumeneko.

Choncho, zipatso ndi ndiwo zamasamba zili ndi mavitamini B? Ife tonse tikudziwa zimene mankhwala kuchuluka apamwamba a vitamini C zoona, maganizo athu, ndi chachikulu vitamini thanzi. Koma mwanjira kwathunthu kuyiwala za kukhalako kwa gulu la mavitamini ena, chimodzimodzi zothandiza kwa ife. Osadandaula, inu simukusowa kuti mwaphuma kuyesera kupeza mankhwala lamanja pa maalumali, monga vitamini masamba ndi zipatso opezeka kuchuluka kwambiri. Iye ndi mosavuta Kufikika, kotero inu mosavuta apeze menyu, kuganizira osati pa ntchito mankhwala, komanso zokonda zanu kukoma.

Komabe, ife ndikufuna kukuchenjezani inu kuti mwa kudya masamba ndi zipatso, amapanga ponseponse tsiku vitamini B ndi zovuta, sindikukana nokha mu nyama kapena mkaka mankhwala chiyambi, kotero inu mukhoza kulingalira mavuto ambiri. Tiyeni akukhala pa chilichonse vitamini mu pamwamba atatu wathu.

Vitamini _B1 - thiamine

Choyamba anapeza ndi Japanese asayansi Suzuki mu 1910. Iye alibe chuma kudziunjikira mu thupi la munthu, choncho amafuna kubwezeretsa zonse. Pachifukwa chomwechi, mwamtheradi si poizoni, iwo alibe nthawi kusonkhanitsa kuchuluka koyenera kuti poyizoni wa.

Osakwanira kuchuluka kwa B ₁ mu thupi la munthu zimabweretsa chisokonezo kugwira ntchito dongosolo m'mimba ndi dongosolo chapakati mantha chifukwa kudzikundikira lactic ndi asidi pyruvic mu ulusi minofu.

zothandiza zimatha

Thiamine bwino liwiro la ubongo, bwino kukumbukira ndi nzeru. Wolimbikitsa ndipo amagwira ntchito za dongosolo lonse chapakati mantha. Amagwira ntchito madzi mchere, mapuloteni, zimam'patsa ndi mphamvu kagayidwe, kuphatikizapo njira hematopoietic.
Akadzauzidwa antioxidant, liwiro ukalamba. Nkofunika kukhala zabwino minofu kamvekedwe mu dongosolo ndi magazi m'mimba ziwiya. Thanzi labwino zokwanira 1-2 mg wa pa tsiku.

Amene mankhwala angapezeke

Mofulumira linawola atadziŵa kutenthetsa, kotero zakudya zokhala thiamine, bwino kudya yaiwisi.

Kawiri kawiri mutha kupeza mavitamini B1 mu zipatso ndi ndiwo zamasamba, monga:

• kabichi;
• soya wolemera, nyemba;
• lalanje;
• currants, strawberries, blueberries ndipo anauka m'chiuno;
• nthuza (prunes);
• zoumba.

Komanso ali amadyera monga sipinachi, lobaya nettle, sorelo, parsley ndi timbewu.

Vitamini _B6 - pyridoxine

Patapita zaka zingapo ndithu, kokha mu 1936, izo anakwanitsa kusakonda vitamini imeneyi n'kofunika pyridoxine, ali mbali yofunika zochita amuzolengedwa enzymatic zidulo zosiyanasiyana kwa amino. The kuloŵerera zakudya zomanga thupi (monga nyama) N'zosatheka pyridoxine. Ndi kawirikawiri umenewu chakudya, komanso amphamvu ndi yaitali nkhawa vitamini _B6 msanga "malekezero" ndipo amafuna kuvomerezedwa kubwezeretsa kwa kunja, kapena wopanda ana amakumana ndi zikamera matenda ambiri.

Vitamini _B6 kumaphatikizapo zochita za zimam'patsa kagayidwe, monga kugwirizana yofunika kagayidwe mphamvu ya thupi. Zilibe chuma yosungirako. M'pofunika ufa 3 mg wa pa tsiku.

Ndi kuchepa kwa B ₆ kungakhale kuchepetsa amphamvu a chitetezo chokwanira, matenda mantha dongosolo, nseru, chizungulire ndi matenda osiyanasiyana khungu.

Zothandiza pyridoxine

Ntchito ndi kuchepa madzi a mafuta magazi, nawo lamulo la mtima. Bwino chitetezo cha m'thupi ndi bwino chikhalidwe ambiri a chapakati mantha dongosolo. Chifukwa nawo yogwira vitamini _B6 mu kaphatikizidwe zidulo mkati ndi kuchepetsa kufala a khunyu ndi spasms minofu, komanso liwiro okalamba njira. A diuretic ndi amathandiza kupewa matenda osiyanasiyana khungu.
Kwa khungu ndi tsitsi adzakhala kwambiri zachilengedwe chigoba cha mankhwala okhala pyridoxine.

Zomwe zipatso ndi ndiwo zamasamba zili ndi vitamini B6

Mosiyana thiamine si anawonongedwa ndi kutentha mankhwala.

Pyridoxine amapezeka mu zakudya monga:

• Nthochi, strawberries.
• Soya.
• Sipinachi.
• Peyala.
• Kabichi ndi kolifulawa, kaloti.
• Komatu.

Vitamini B ₁₂ - cobalamin

Ndi mavitamini yekha kuti ali mu kapangidwe kake mchere wofunikira, ndipo akhoza kudziunjikira mu thupi la munthu. Pakuti comprehensibility bwino bwino ntchito limodzi ndi mankhwala kashiamu munali. Non-poizoni ndipo kwambiri ogwira ngakhale pa mlingo ochepa. Lamulo tsiku la cobalamin ndi pa 2 mpaka 5 .mu.g. Nawo mapuloteni kaphatikizidwe ndipo thupi zidulo mkati.

Ndi kusowa kwake zikhoza timathawa magazi m'thupi ndiponso kuwonongeka aakulu ubongo.

phindu

Chuma chofunika kwambiri cobalamin - ndi kupewa matenda monga kuchepa magazi, chifukwa nawo mwakhama mapangidwe maselo a magazi, ndipo chotero, kupewa kuonongeka kwawo. Nzosadabwitsa vitamini B ₁₂ Anthu ambiri chikudziwika ngati "vitamini wofiira".

Cobalamin komanso bwino kudya, amachepetsa irritability, bwino ntchito mwa kuwongolera kagayidwe mphamvu. Ngati munthu alandira tsiku vitamini ichi kuchuluka koyenera kwa iye, ali kwambiri kuchuluka mphamvu kuganizira mwatcheru bwino kukumbukira ndi tanthauzo la bwino ndi kukhazikika. Cobalamin n'kofunika kuti kukula fupa, choncho m'pofunika ana.

Kodi mankhwala opezeka

Vitamini B12 masamba ndi zipatso opezeka Mlingo yaing'ono kwambiri. Kwenikweni, ndithudi, izo zifika kwa ife mu thupi ndi zinthu monga nyama nsomba ndi nsomba, chiwindi (mtsogoleri zomwe zili vitamini B _12), mazira, tchizi ndi wowawasa kirimu. Ndipo chifukwa kutentha kwake kukana njira iliyonse kuphika lofotokozabe katundu opindulitsa. Choncho, vitamini izi mu zipatso ndi ndiwo zamasamba simuli ngakhale wokwanira kufunafuna Komabe, pang'ono B12 angapezeke mu wobiriwira anyezi, sipinachi, letesi ndi Seaweed.

Zofunika!

• Zonsezi pamwambapa sizikhudza mitundu kupanga mavitamini, phwando lomwe popanda achipatala akhoza kwambiri kuvulaza thupi.
• Kumbukirani B mavitamini opezeka masamba ndi zipatso zopezeka zedi osakwanira kwa moyo wonse ndi wathanzi. Chifukwa kwathunthu kusiya nyama ndi mankhwala ena nyama mtima zipatso ndi ndiwo zamasamba, mungathe kuika thupi lako zoipa kwambiri.