Menene ya ba da bitamin B jikin mu?
Yawancin likitocin sun ba da shawarar bitamin B ga marasa lafiya. Yawancin likitoci sun lura cewa kayan da ke dauke da bitamin B suna da kyawawan kayan abincin da ke ba da izinin daidaita tsarin ƙwayar cuta da kuma inganta metabolism a jiki. Ya kamata a lura cewa gaskiyar cewa jiki yana da nasaccen samar da bitamin B.
Wannan samfurin yana samuwa ne ta kwayoyin da suke a cikin hanji, amma, a matsayin mai mulkin, basu isa ya cika dukkan tsarin da gabobin ba, don haka yana da mahimmanci a ci gaba da cin abinci wanda ke dauke da bitamin B bitamin.
Rukuni na bitamin B.
Ya kamata a lura cewa rukuni na bitamin B yana da yawa kuma yana da abubuwa da dama, da kuma bitamin mutum, ga wasu daga cikinsu:
- bitamin B1 - thiamine, wajibi ne don metabolism. Bugu da ƙari, yana taimakawa wajen bunkasa karin kayan samar da makamashi;
- bitamin B2 - riboflavin na tabbatar da lafiyar fata, hanyoyin hanyoyi da mucous membranes;
- bitamin B3 - nicotinic acid, normalizes metabolism, inganta tsarin juyayi da kuma gastrointestinal fili;
- bitamin B5 - pantothenic acid, wani abu da ke taka rawar jiki da kuma amfani da tasiri akan yanayin fata;
- bitamin B6 - pyridoxine, wajibi ne a matsayin mai haɗaka ga metabolism, wadda aka yi a cikin jini, ƙwayoyin kwakwalwa da fata;
- bitamin B9 - acid acid, tasiri mai amfani akan tsarin hematopoiet, wanda ke taimakawa wajen gudanar da kwayoyin halitta mai muhimmanci ga kwayoyin halitta;
- bitamin B12 - cyanocobalamin, wajibi ne don daidaitaccen tsarin aiki mai kyau;
- inositol , abu ne mai mahimmanci wanda yana da sakamako mai tsarke-sclerotic kuma yana da sakamako mai tasiri akan yanayin tsarin jin dadi, ciki da kuma hanji.
Duk da haka, domin jin dadin maganin waɗannan abubuwa bai isa ba don sanin wanda daga cikin samfurori ya ƙunshi bitamin B, kana buƙatar sarrafa nauyin abincinka a cikin kuɗin waɗannan samfurori don kada ku dame jiki da wannan bitamin.
Abincin abincin ya ƙunshi bitamin B?
Abubuwan da suka ƙunshi bitamin na rukuni B, an raba su zuwa kungiyoyi da dama - bisa ga ka'idar kasancewar wasu nau'i-nau'i na bitamin. Yawancin lokaci, kowace samfurin shine tushen guda ɗaya:
- Ana samun bitamin B1 a cikin: sha'ir, dankali, bishiyar asparagus, wake, hanta, kernels na masara, yisti, gurasar gurasa, bran, kwayoyi;
- Ana samun bitamin B2 a cikin tumatir, tumatir ne, kabeji, apples, naman sa, yisti mai siyar, turnips, qwai;
- Ana samun bitamin B3 a cikin: albarkatu madara mai yisti, yisti, nama, masara, soya, alkama, namomin kaza;
- Ana iya samuwa Vitamin B5 a cikin: ɓangaren kore ɓangaren tsire-tsire, kirki ba, kwai yolks, alade da aka dafa daga hatsi ba tare da gurasa ba;
- bitamin B6 a ƙananan kuɗi yana ƙunshe ne a cikin: nama, mafi yawan kayan abinci, kifi;
- An samo bitamin B12 a cikin abinci tare da bitamin B9 a: yisti, qwai, soya, salads, naman saza, albasa, guna, lemu.
A cikin yanayi, akwai kayayyakin duniya da suka ƙunshi nau'in Bamin da dama B Wadannan sune samfurori masu zuwa: dankali, yisti (ciki har da giya), cuku, qwai, hanta dabba, wasu gurasa, da dama daga cikin samfurori mai laushi, kwayoyi.
Yanzu, san abin da kayan samfurori sun ƙunshi irin wannan bitamin B mai amfani, zaka iya yin bambance-bambance, cike da dama. Idan akwai rashin karancin bitamin B a cikin jiki, maimakon ci gaba da cin abinci, ya isa ya zabi kuma fara cinye samfurin da aka fi so wanda akwai wannan bitamin, sa'an nan kuma za ku zama mai karfi, koshin lafiya kuma mafi tsayayya ga cututtuka daban-daban.