Abinci mai arziki a bitamin B

Bayanan kalmomi game da abubuwa masu amfani. Ko da tare da cin abinci mai kyau, mutum na yau bai karbi yawan adadin bitamin ba. Kuma dukan mahimmanci ita ce, a cikin 'yan shekarun nan, makamashin da mutum yayi amfani da shi ya rage sau da dama. Sakamakon haka, mutum ya fara cin abinci maras abinci kuma yana karɓar bitamin mai yawa. Bugu da ƙari, abubuwan da suka ƙunshi cikin abinci daban-daban, kayan lambu da 'ya'yan itatuwa kai tsaye sun dogara da kakar. Sun dauki babban aiki a samar da makamashi.

Products dauke da bitamin na rukuni B:

• Pine kwayoyi.
• Hanya da kodan.
• Yisti.
• Wake.
• Walnuts.
• Cuku ne m.
• Zakaran.
• Walnuts.
• Pistachio.
• Ɗan ragon.

Vitamin B1 ko wani suna ne thiamine. Ba tare da shi ba, kwayoyin jikinsu ba za su iya rayuwa ba, musamman ma masu jin tsoro. Babban manufarsa ita ce ta motsa kwakwalwa.

An samo matakan da ke cikin kayan lambu da 'ya'yan itatuwa, da kuma cikin:

• Pshene.
• Pistachios.
• Ga fis.
• Dankali.
• Alkama.
• Akwatin.
• Butter creamy.

Vitamin B2 ko wani suna - riboflavin yana inganta aikin hanta da kuma juyayi tsarin. Yana taka muhimmiyar rawa wajen raguwa da sunadarai, fats da carbohydrates. Saboda rashin riboflavin a jikin mutum, hypovitaminosis fara.

Abinci yana da wadata a ciki:

• Cuku ne m.
• Almonds.
• Cocoa.
• Turnip.
• Zakaran.
• Rye gurasa.
• Cottage cuku.

Vitamin B3 yana rage karfin jini kuma yana inganta lafiyar hanta. An samo shi a hatsi, kirki, peas da plums, da kuma buckwheat da shinkafa.

Vitamin B4 wajibi ne don jiki don kula da kwakwalwa na kwakwalwa. Abinci yana da wadata a ciki:

• Hanta na naman sa.
• Gwai gwaiduwa.
• Gwai na kaza.
• Macaroni kayayyakin.
• Buckwheat groats.

Vitamin B5 ko pantothenic acid yana da hannu a cikin metabolism na sunadarai, fats da carbohydrates. An samo shi a yisti, madara, cuku da naman alade.

Bamin B6 da B12 dole ne a ware su daban, kamar yadda suke tallafawa tsarin ƙasusuwan, hakora da hakora. Bugu da ƙari, suna ƙara jurewar jikin ta ga cututtuka daban-daban. Samun darajar su, gashi da kusoshi na mutum zasu yi girma sosai.

Abincin abinci ya ƙunshi bitamin B6 da B12?

• Mackerel.
• Tuna.
• Alayyafo.
• Avocado.
• Sa'a.
• Sardine.
• Kodan.
• Mai sauƙi.
• Cheeses.
• Brynza.
• Cottage cuku.

Babban bambancinsa ya kasance a cikin gaskiyar cewa yana da damuwa don dumama, har ma a lokacin tafasa mai tsayi bai rasa aikinsa ba.

Bitamin B7 da B8 suna shiga cikin makamashi na makamashi, suna da tasiri game da aikin rudani. Abinci yana da wadata a ciki:

• Hanta ne alade.
• Milk foda.
• Fig.
• Orange.
• Lentils.
• Peas.
• Oatmeal.
• Raisins.
• Kabeji.
• Kankana.

Vitamin B9 ko folic acid yana da mahimmanci don aikin al'ada na tsarin narkewa. Yana inganta ci abinci, kuma yana samar da lafiyar lafiyar fata.

Abinci mai arziki a cikin folic acid:

• Wake.
• Kwanyar kwalliyar.
• Kwayoyi suna walnuts.
• Alayyafo.
• Oat groats.
• Milk ne bushe.

Vitamin B10 ko paraaminobenzoic acid an umurce su da likitoci don cututtuka masu zuwa: karfin tunanin mutum, konewa, asarar gashi. Vitamin B11 yana inganta aikin kodan, tsokoki, zuciya da kwakwalwa. Ana amfani dashi a wasu magunguna.