Vhitamini michero nemiriwo. Izvo muriwo nemichero ane mavhitaminzi B1, B6, B12?

Takambonzwa tose nezvake uye pamusoro kudya zvinovaka muviri kunokosha kwete chete rinonaka, asiwo chikafu kupfuura utano. Uyewo nokuda vakarongeka nokushanda muviri wedu zuva rimwe nerimwe kuti mavhitamini yakakwana akawanda. Asi kana zvicherwa zvakawanda kana zvishoma yakajeka, pamusoro mavhitaminzi tinoziva chaizvoizvo kunyange.

Kwete, Chokwadi, isu tiri kuziva kuti vhitamini C, Somuenzaniso, zvakakwana kunonatsiridza kutapata, uye izvozvo nokuda kuitika, haasi munhu wose anoziva. Kana totaura mamwe mavhitaminzi, izvo mukuru vazhinji, tiri vanowira zvishoma kuvhiringika. Uye kazhinji hatina chinotiudza zvavari zvakatinakira uye sei zvinhu unogona kuwana navo.

Munyaya ino, tichakurukura B mavhitaminzi uye tsvaka zvavari zvakanaka muviri yedu. Uyewo kuwana izvo michero nemiriwo zvine vhitamini C.

Kushandiswa B mavhitaminzi

B mavhitaminzi - zvinganzi nokuda kwedu bhatiri masero muuropi uye nechepakati tsinga. mavhitaminzi izvi zvinokosha ichishanda zvakanaka zvose nedzimwe nhengo uye hurongwa, uye zviri kuitika munyika cellular muviri.

Zvishoma nezvishoma akasvinudzwa, zviri ikozvino pamutemo aifarirwa 7 mhando B mavhitamini, chimwe nechimwe chine nhete nezvemabatiro zvinoitwa pamusoro muviri, uye irreplaceable kwavo nzvimbo simba. Funga vakawanda vavo - B _1, B _6, B _12.

dzinonaka kwete chete, asiwo kubatsira

Vakaona unoshanda nefuma muviri wedu anogona kuva kwete chete mupunga, nyama (mu offal, kunyanya chitaka), nzungu nezvinogadzirwa nomukaka. Kusanganisira rine vhitamini michero uye miriwo, izvo, zvinosuruvarisa, kwete munhu wose anoziva. Muriwo nemichero vakapfuma kwete chete mavhitamini asiwo faibha, uyewo siyana aitodada zvinhu zvinotibatsira. Chero hurumende Mishonga kwakavakirwa muviri kunosanganisira kudyiwa mishonga iyi sezvo huru Muterere.

Ndivo B mavhitaminzi michero uye miriwo chose yakawanda, uye kana imi, Somuenzaniso, regai kudya nyama kana regai kutakura nzungu, zvino iwe hauna kutenga chakaita zvokugadzirwa analogs ari vhitamini. Enough kudya zvakanaka uye kunyatsoteerera michero uye miriwo zvavo zuva nezuva kudya. Ipapo kushaya vhitamini ichi hamuna chaizvo ikoko.

Saka, mune dzimwe michero nemiriwo ane vhitamini B? Tose tinoziva mune zvigadzirwa chepamusoro uwandu vhitamini C Chokwadi, kwedu pfungwa, Nde vhitamini utano. Asi zvimwe chose kukanganwa nezvokuvapo kwehondo nemamwe mavhitaminzi, hapana zvishoma kubatsira kwatiri. Musafunganya, haufaniri kuva zvakaoma vanoedza kuwana kurudyi zvigadzirwa pamusoro echiShinto, sezvo vhitamini mune muriwo nemichero zvinowanikwa chikuru uwandu. Ndiye inonyanya nyore, saka unogona kuwana nyore nyore Muterere, pfungwa kwete kushandisa chigadzirwa, asiwo yenyu kuravira zvavanosarudza.

Zvisinei, tinofanira kuyambira kuti nokudya chete nemiriwo nemichero, anoumba nezuva ndozvakajairwa vhitamini B kwakaoma, regai kuramba uri nyama kana mukaka zvibereko mavambo, saka unogona kufungidzira kukuvadza zvikuru. Ngatitaurei vanogara nomumwe vhitamini yedu pamusoro matatu.

Vhitamini _B1 - thiamine

Wakatanga yakawanikwa nemasayendisiti Japanese Suzuki muna 1910. Haana pfuma kuunganidza mumuviri womunhu, uye naizvozvo kunoda nguva replenishment. Nechikonzero chimwe chete, zvachose vasiri chepfu, ivo chete havana nguva kuti aunganidze zvakakodzera kwazvo kuti chepfu.

Kushomeka yakawanda B ₁ ari munhu muviri kunotungamirira kuvhiringidzika kushanda zvomudumbu ino uye epfungwa nokuda kuunganidza lactic uye pyruvic asidhi ari tsandanyama fibers.

Useful ehupfumi

Thiamine anovandudza nokumhanya uropi, kunonatsiridza ndangariro nekugona. Manyukunyuku uye kunokanganisa mashandiro yose nechepakati tsinga. Zvakananga muzvirongwa mumvura-munyu, mapuroteni, carbohydrate uye simba muviri, kusanganisira hematopoietic kwendangariro.
Iziviswe antioxidant, tava kuderera vasachembera. Zvakakosha kuramba zvakanaka tsandanyama mataurire muna zvomudumbu ino uye ropa midziyo. Nokuti zvakanaka utano zvakakwana 1-2 MG pazuva.

Ndezvipi zvinogona kuwanikwa

Nokukurumidza uchiora kana pachena kuti vakuchidzire, saka zvokudya zvine thiamine, nani kudya mbishi.

Kazhinji ungawana vhitamini B1 michero uye miriwo, akadai:

• kabichi;
• soya, bhinzi;
• orenji;
• currants, mastrawberry, blueberries uye akamuka hudyu;
• Plums (anobvisa);
• akaomeswa.

Also iri hanyanisi akadai sipinachi, porukato runobaya, zvakarungwa, parsley uye chemindi.

Vhitamini B ₆ - pyridoxine

Pashure pemakore akawanda, chete muna 1936, zvakanga akabudirira nevamwe vhitamini ichi chinokosha pyridoxine, une basa rinokosha nokukanganisika enzymatic zvinoitwa siyana amino acids. The kuitwa mapuroteni zvokudya (akadai nyama) hazvibviri pasina pyridoxine. With kakawanda kushandisa zvokudya zvakadai, uyewo simba uye kwenguva refu kunetseka vhitamini _B6 nokukurumidza "mativi" uye kunoda fanira replenishment kubva kunze, kana kuishaya rizere pamwe chidzoke zvirwere zvakawanda.

Vhitamini _B6 rinobatanidzwa zvinoitwa carbohydrate muviri, sezvo chinomubatanidza inokosha simba muviri muviri. Haina kuchengetera pfuma. Zvakakodzera uchapedza anenge 3 MG pazuva.

With kuperevedza B ₆ angava rutapudzo akasimba kutapata, tsinga zvirwere, kuda kurutsa, dzungu uye zvirwere ganda siyana.

Zvechokwadi pyridoxine

Akwanise ne vasanyanye ropa remafuta akawandisa yomuropa, munyaya murau mwoyo. It anovandudza masoja emuviri uye anovandudza zvayo ezvinhu nechepakati tsinga. Nokuda kutora mukana vhitamini B ₆ ari kwetunhu nucleic acids chinhu zvinoderedza kuitika nokugwinha kwetsandanyama, uyewo kuderera kukwegura pezvakaitwa. A diuretic uye anobatsira mune kudzivirira siyana ganda zvirwere.
Nokuti ganda uye bvudzi achava chaizvo kwomuzvarirwo chifukidzo mishonga ine pyridoxine.

Izvo michero nemiriwo zvine vhitamini B6

Kusiyana thiamine haina kuparadzwa nokupisa kurapwa.

Pyridoxine inowanikwa zvokudya zvakadai:

• Mabhanana, mastrawberry.
• Soyabhinzi.
• Sipinachi.
• Yekotapeya.
• Cabbage uye konifurawa, makarotsi.
• Citrus.

Vhitamini B ₁₂ - cobalamin

Ndiyo chete vhitamini hune racho Zvinoumba zvinokosha zvicherwa, uye anogona kuunganidza mumuviri womunhu. Nokuti zviri nani comprehensibility zvakanaka kushandiswa pamwechete karusiyamu tubhokisi zvigadzirwa. Non-chepfu uye kwazvo inoshanda kunyange mishonga chaizvo duku. The daily chinodiwa cobalamin kubva 2 kusvika 5 .mu.g. Zvematongerwo mapuroteni usage uye muviri pamusoro nucleic acids.

With kwokushaya wayo anogona kukonzera pernicious kupererwa neropa uye zvikuru uropi.

kubatsira

Anokosha pfuma cobalamin - ndiwo kudzivirira zvirwere zvakadai kupererwa, nokuda kugoverana nokushingaira paumbwe masero eropa matsvuku uye, naizvozvo, vari kudzivirirwa rokuparadzwa kwavo. Ndosaka vhitamini B ₁₂ iri dzakakurumbira sevatsigiri "vhitamini dzvuku".

Cobalamin uyewo kunonatsiridza kudya, kunoderedza kushatirwa, kunonatsiridza kuita nokuvandudza simba muviri. Kana munhu achidzingiswa zuva vhitamini ichi yakawanda zvakakodzera kuti iye, hazvina kwakawedzera zvikuru kukwanisa fungai nezvawo, anovandudza kuyeuka uye pfungwa mwero iri nani. Cobalamin kunokosha kuti mapfupa kukura, saka zvinobatsira vana.

In chii zvigadzirwa yakawanikwa

Vhitamini B12 mune muriwo nemichero zvinowanikwa mishonga chaizvo diki. Zvikurukuru, Chokwadi, zvinouya kwatiri mumuviri pamwe zvinhu zvakadai nyama, hove uye zvomugungwa, chiropa (mutungamiri pamusoro zviri vhitamini B _12), mazai, chizi uye yakashapa cream. Uye nemhaka kwaro kukuru nemishonga pamwe chero nzira yokubikira anoramba zvinobatsira ehupfumi. Naizvozvo, vhitamini ichi michero nemiriwo havasi kunyange kukodzera kutsvaka, zvisinei, shoma B12 inogona kuwanikwa mitema hanyanisi, sipinachi, lettuce uye matope.

Kunokosha!

• Zvose pamusoro hairevi chakaita zvokugadzirwa siyana mavhitamini, mabiko izvo pasina yezvokurapa cherechedzo kunogona kukanganisa zvikuru muviri.
• Yeuka, mumwe B vhitamini rinowanikwa nemiriwo nemichero zvinowanikwa kukwana kwazvo nokuda zvizere uye utano noupenyu. Nekuti chose kurega nyama nezvimwe zvinogadzirwa mhuka vachifarira michero uye miriwo, unogona kuisa rako muviri zvikuru kukuvadza.