Vitamin izithelo nemifino. Yikuphi imifino nezithelo aqukethe amavithamini B1, B6, B12?

Siye bonke wezwa futhi mayelana nokudla ngendlela efanele kubalulekile nje kuphela esiphundu, kodwa futhi ukudla okunempilo kakhulu. Kanye ukuthi isebenza ngendlela efanele yomzimba wethu nsuku zonke ukuze uthole amavithamini izinto eziningi ezanele. Kodwa uma amaminerali kukhona ucishe ecacile, mayelana amavithamini siyazi empeleni hhayi okungaka.

Cha, yebo, siyazi ukuthi Vitamin C, isibonelo, kahle ithuthukisa amasosha omzimba, futhi lokho ngenxa okwenzekayo, akubona bonke uyazi. Uma kuziwa nezinye amavithamini, ka yimuphi umyalo omkhulu kunayo eziningi, siwela ukudideka kancane. Futhi ngokuvamile asinayo umkhondo lokho abayikho ezinhle kithi nokuthi uluhlobo luni imikhiqizo ungathola kuzo.

Kulesi sihloko, sizogxila B amavithamini kanye uthole ukuthi zinhle umzimba wethu. Futhi bafuna ukuthola ukuthi ibaphi izithelo nemifino ziqukethe vitamin C

Ukusetshenziswa B amavithamini

amavithamini B - kungashiwo ukuthi ibhethri yethu amaseli asebuchosheni isimiso sezinzwa esiyinhloko. Lezi amavithamini kubalulekile ukuze ukusebenza ezifanele zazo zonke ezinye kwezitho izinhlelo, futhi babehileleke umzimba amaselula.

Kancane kancane wavula, manje evunyiwe ngokusemthethweni yi-7 izinhlobo amavithamini B, ngamunye ephethe ngokugxila emincane isenzo emzimbeni, futhi Irreplaceable endaweni yabo ithonya. Cabanga ezivamile wabo - B _1, B _6, B _12.

Akukhona nje esiphundu, kodwa futhi ewusizo

Found ziwusizo ukuze umzimba wethu izidakamizwa kungase kungabi kuphela irayisi, inyama (e offal, ikakhulukazi isibindi), amantongomane kanye nemikhiqizo yobisi. Kubandakanya inovithamini izithelo nemifino, okuyinto, ngeshwa, hhayi wonke umuntu uyazi. Imifino nezithelo abacebile amavithamini hhayi kuphela kodwa futhi fibre, kanye ezihlukahlukene trace izakhi ezisizuzisayo. Noma yimuphi umbuso wezokudla esekelwe ukudla okunempilo kuhilela ukusetshenziswa wale mikhiqizo njengoba kwimenyu enkulu.

Bangabaholi amavithamini B izithelo nemifino ngempela semali, futhi uma, isibonelo, ungadli inyama noma ningathwali nati, khona-ke akudingeki ukuthenga analogs zokwenziwa le Vitamin. Ukudla okwanele kahle futhi ngonanzelelo izithelo nemifino ekudleni kwabo kwansuku zonke. Khona-ke bikho zonke saleli vithamini bengenzanga kahle khona.

Ngakho, ngo-kuzo izithelo ezithile nemifino ziqukethe Vitamin B? Sonke siyazi kulokho imikhiqizo lemali eliphakeme lika-vitamin C, eqinisweni, ngokombono wethu, iyona main Vitamin impilo. Kodwa ungakhohlwa ngandlela-thile ngokuphelele mayelana nokuba khona kwamakamu nezinye amavithamini, akukho kancane ewusizo kithi. Ungakhathazeki, wena akudingeki liphindelela zama ukuthola imikhiqizo ilungelo emashalofini, vitamin nezithelo ezitholakala ubuningi enkulu. He is kalula kakhulu kufinyeleleke, ukuze ungakwazi kalula uthole imenyu, ngokugxila hhayi kuphela ukusetshenziswa komkhiqizo, kodwa futhi ukunambitheka okuthandayo.

Noma kunjalo, sifuna ukuxwayisa kini ngokudla kuphela imifino nezithelo, bakha kuyinsakavukela vitamin B kunzima, musa ukuphika ngokwakho inyama noma ubisi nemikhiqizo odabuka, ngakho ungase ucabange ukulimala okukhulu. Ake ukugxila Vitamin ngamunye ezintathu zethu phezulu.

Vitamin _B1 - thiamine

Elaqala ukutholwa ososayensi Japanese Suzuki ngo-1910. Akanalo impahla buthelela emzimbeni womuntu, ngakhoke kudinga umthamo wemvula njalo. Ngesizathu esifanayo, ngokuphelele non-enobuthi, bona nje abanalo isikhathi sokubutha ubuningi adingekayo ukuze ubuthi.

Inani ezinganele B ₁ e umzimba womuntu kuholela ukuphazamiseka ukusebenza lomgudu wokugaya ukudla bese isimiso sezinzwa esiyinhloko ngenxa ekuqongeleleni acidosis kanye pyruvic acid e kwezintambo zesivikelo sesifuba kwemisipha.

izakhiwo awusizo

Thiamine ngcono ijubane ubuchopho, kuthuthukisa nenkumbulo namakhono engqondo. Ukuphakamisa kuthinta ukusebenza kwe-wonke isimiso sezinzwa esiyinhloko. Abahileleke ngokuqondile amanzi-usawoti, amaprotheni, ama-carbohydrate amandla umzimba, kuhlanganise izinqubo hematopoietic.
antioxidant kuthiwa, okwehlisa inqubo yokuguga. Kubalulekile ukulondoloza okuhle imisipha ithoni ku wokugaya ukudla uhlelo negazi izitsha. Ukuze impilo enhle ngokwanele 1-2 mg ngosuku.

Yikuphi imikhiqizo zingatholakala

Ngokushesha ubola lapho zihlatshwa nokushisa, ngakho okune thiamine, kangcono ukudla okuluhlaza.

Izikhathi eziningi ungayithola uvithamini B1 izithelo nemifino, njenge:

• iklabishi;
• isoya, ubhontshisi;
• orange;
• currants, strawberry, aluhlaza okwesibhakabhaka kanye rose okhalweni;
• plums (asithena);
• omisiwe.

Futhi eziqukethwe imifino efana isipinashi, sembabazane kabuhlungu, Sorrel, parsley kanye Mint.

Vitamin B ₆ - pyridoxine

Ngemva kweminyaka engu-abaningana, kuphela ngo-1936, kube zaphumelela ukufaka ngesinyelela ukuzihlalela saleli vithamini okubalulekile pyridoxine, has indima ebalulekile kwamakhemikhali ukusabela enzymatic of acid ehlukahlukene acid. Nokwenziwa ukudla amaprotheni (ezifana inyama) awunakuba khona ngaphandle kokuthethelela pyridoxine. Ngekusetjentiswa njalo esidlweni esinjalo, kanye namandla futhi isikhathi eside ukucindezeleka _B6 ngokushesha "imikhawulo" futhi kudinga umthamo wemvula saziso kusukela ngaphandle, noma ngokungabi nayo igcwele ukuvela izifo eziningi.

_B6 ehilelekile ukusabela carbohydrate umzimba, njengoba zinendima ebalulekile umzimba amandla zomzimba. It akanawo impahla USB. Kuyadingeka ukuba kudle mayelana 3 mg ngosuku.

Nokushoda B ₆ kungaba ukunciphisa eqinile bangangenwa yilesi sifo, kwemizwa uhlelo iziyaluyalu, isicanucanu, isiyezi kanye nezifo zesikhumba ehlukahlukene.

Indlela pyridoxine ewusizo

Lula ukwehla amazinga egazi cholesterol, ehilelekile ukulawulwa inhliziyo. Ithuthukisa namasosha omzimba futhi ngcono isimo jikelele isimiso sezinzwa esiyinhloko. Ngenxa iqhaza vitamin B ₆ synthesis acid nucleic kuveza ukwehla kwezehlakalo Ukudlikizela kanye muscle izinhlungu zibe, kanye ingasheshi izinqubo ukuguga. A isisu futhi kusiza ekuvimbeleni izifo ezihlukahlukene zesikhumba.
Ukuze isikhumba nezinwele kuyoba usizo kakhulu imaski yemvelo imikhiqizo equkethe pyridoxine.

Yikuphi izithelo nemifino ziqukethe B6

thiamine Ngokungafani lingabulewe by ukwelashwa ukushisa.

Pyridoxine uyatholakala ekudleni efana:

• Ubhanana, strawberry.
• USoya.
• Isipinashi.
• Ukwatapheya.
• Iklabishi nokholifulawa, izaqathi.
• Citrus.

Vitamin B ₁₂ - cobalamin

Kuyinto uvithamini kuphela has ukubunjwa namaminerali abalulekile, futhi kungaba buthelela emzimbeni womuntu. Ukuze comprehensibility kangcono kahle asetshenziswe kanye imikhiqizo calcium-aqukethe. Non-ezinobuthi futhi zisebenze kahle kakhulu ngisho ngemithamo emincane kakhulu. Le mfuneko yansuku zonke cobalamin ivela 2 kuya 5 .mu.g. Angenele amaprotheni zamagama futhi umzimba of acid nucleic.

Nge ukuntula kwayo kungase kubangele isifo sokulahlekelwa igazi eziyingozi futhi umonakalo kabi engqondweni.

inzuzo

Impahla ebaluleke kakhulu cobalamin - iyona nokuvinjelwa kwezifo ezifana kwegazi, ngenxa iqhaza ekwakhiweni abomvu egazi, futhi ngenxa yalokho, ekuvimbeleni nokubhujiswa kwabo. Shono Vitamin B ₁₂ eyaziwa ngokuthi i- "Vitamin elibomvu".

Cobalamin kuthuthukisa esesuthi, kunciphisa ukucasuka, ethuthukisa ukusebenza ngcono umzimba amandla. Uma umuntu uthola nsuku zonke saleli vithamini eliningi kudingeke ukuba ogulayo, ke kuye kwanda kakhulu ikhono ukuba agxilise amehlo, ngcono inkumbulo futhi siwe kalula is uhlaliseke. Cobalamin kubalulekile ukuze amathambo ukukhula, ngakho kuyasiza izingane.

Ngayiphi imikhiqizo atholakala

Vitamin B12 nezithelo ezitholakala ngemithamo emincane kakhulu. Ngokuyinhloko, yebo, kuziwa kithi emzimbeni nge imikhiqizo efana inyama, inhlanzi kanye kwasolwandle, isibindi (umholi phezu okuqukethwe vitamin B _12), amaqanda, ushizi kanye ukhilimu omuncu. Futhi sibonga ekushiseni kwalo ukumelana nanoma yiziphi indlela yokupheka unawo izakhiwo ezuzisayo. Ngakho-ke, lokhu vitamin izithelo nemifino akuzona yini ngisho nokuzihlupha ngifuna Nokho, inani elincane B12 ingatholakala anyanisi oluhlaza, isipinashi, ulethisi kanye izimila zasolwandle.

Okubalulekile!

• Konke okungenhla asisebenzi amafomu zokwenziwa of amavithamini, yokwamukela okuyinto ngaphandle kokubhekwa ngabezempilo ungakulimaza kakhulu emzimbeni.
• Khumbula, vitamin B ezitholakala imifino nezithelo ezitholakala nenani eyanele impilo egcwele futhi unempilo. Ngenxa ngokuphelele give up inyama kanye neminye imikhiqizo isilwane esivuna izithelo nemifino, ungafaka umzimba wakho ukulimala okukhulu.