Kuti tiyankhe funso la chimene ali mavitamini

Izo ziri zodziwika bwino kuti mavitamini B PALI njira zambiri ma zikuchitika mu thupi. Mwachitsanzo, iwo zonse kagayidwe, kuwonjezera, amene zochita mankhwala chifukwa cha iwo. Choncho n'kofunika kwambiri kuti iwo manambala yokwanira monga mu zakudya tsiku.

Kupenda mosamalitsa kuti, zimene muli mavitamini ndi zimene iwo kubweretsa phindu thanzi lathu.

Zakudya zokhala ndi vitamini B1

Taganizirani vitamini B1, kapena thiamine, amene si zofunika kwenikweni kwa thupi kuposa vitamini C. Iwo amadziwika kuti pamene pali kuvutika zosiyanasiyana alibe mantha dongosolo. Mwachitsanzo, pali irritability, ulesi, mungachite ululu miyendo. Popeza kukula mwana akhoza ngakhale zikhale kuchuluka ofunikira thiamine mu thupi la mwanayo. Ndicho chifukwa chake ndi chofunika kudziwa zimene muli vitamini C. Choncho, thiamine ambiri ali mu masamba obiriwira, mtedza, nyemba ndi zipatso.

Mulinso ndi mavitamini opezeka nyama, makamaka nkhumba. Thiamine akhoza amapezeka mu zakudya monga nyemba, mbatata, katsitsumzukwa ndi chiwindi.

Zamgululi, B2 ndi B5, vitamini kulemera

Kuyankha funso la chimene ali mavitamini, akhoza ankaona n'kofunika mtembo riboflavin kapena B2. Umapezeka kuti pamene chatsitsa akusowa masomphenya amapezeka matenda ya ubongo, anaonanso gastritis, colic aakulu ndi matenda osiyanasiyana khungu. B2 ali ndi chikoka wapadera pa khungu, ngati inu kawirikawiri amadwala ndi nsungu, zithupsa, kapena balere, Akufunika kuwonjezera riboflavin mu chakudya cha tsiku. Sidzitengera kwambiri, chifukwa vitamini B2 lalikulu zedi ali zakudya zoterezi wamba monga mazira, monga chimanga, mkaka, nsomba. Ngati ife kulankhula za niacin, kapena vitamini B3, umatchedwanso "nicotinic asidi" ameneyu amapezeka mu nkhuku, dzinthu, komanso ndiwo zamasamba ndi nyemba. Komanso, iye ali mu zinyalala, mtedza ndi mkate. Kupanda niacin kumabweretsa kugona zipolowe, irritability ndi kuvutika ena ya ubongo. mwatcheru uyenera kulipidwa kuti vitamini B5, amene amatchedwanso "asidi pantothenic". Iwo mtsikanayu kagayidwe Komanso, buluzi minofu ndipo amateteza matenda mu nembanemba wa mucous. Choncho, ngati inu m'mbuyo kuchiritsa mabala kapena zilonda, ndiye ndi Mwina mkulu tikhoza kunena kuti thupi silingathe vitamini ankaona. Mwamwayi, asidi pantothenic alipo mu zakudya zambiri za nyama ndi chiyambi masamba. Mbali yaikulu ameneyu amapezeka mu yisiti chiwindi, mkate, komanso mkaka ndi byproducts.

mavitamini zina

Choncho tidadzatulukira zimene muli mavitamini - angapezeke mu zakudya wamba. Komabe, pali nthawi zina pamene kupanda kumabweretsa zotsatira zowawa, makamaka pa mimba. Amadziwika kuti gulu mankhwala pang'onopang'ono m'mimba ngati anatengedwa mu mawonekedwe piritsi. Imeneyi, dokotala n'kukulemberani jakisoni vitamini, amene kutumikiridwa jekeseni mu mnofu.