Abin da ya ƙunshi bitamin B - da abinci ga mu kiwon lafiya

Menene bitamin? Wannan musamman kwayoyin low kwayoyin nauyi mahadi wanda aka ba hada da jikin mutum, da kuma fito daga abinci. Vitamins suna da muhimmanci ga al'ada nazarin halittu tafiyar matakai a rayayyun kwayoyin halitta.

Vitamins suna kafa a lokacin biosynthesis a shuka da dabbobi kyallen takarda.

Rawar da bitamin a cikin jiki don bunkasa mataki na yin amfani da gina jiki, da samar da babban sinadaran dauki a cikin jiki.

Tare da rashin bitamin a cikin abinci na jiki barazana mai tsanani cuta. Vitamin rashi iya zama inconspicuous a cikin bayyanar, amma a sakamakon bitamin karanci fada Na'urar kaddarorin da kwayoyin, rage-rage wasan kwaikwayon da kuma sauran harkokin kiwon lafiya.

Ne da muhimmanci ga jiki zuwa bitamin B kungiyar bitamin a cikin jiki ne dole ne a kula da wata al'ada matakin na kiwon lafiya.

Abin da ya ƙunshi bitamin B?

Vitamin B1 da aka samu a wasu nama (hanta, koda, ramammu naman alade), a hatsin rai da kuma alkama burodi, da yawa hatsi (misali gero, hatsi, buckwheat), legumes, dankali. Qarfafa m tsarin, inganta ƙwaƙwalwar ajiya, da kyau ga narkewa.

Ake bukata, don samar da enzymes da alhakin narkewa abinci. Essential ga al'ada tsari na kira na sunadaran da fats.

Vitamin B2 yana kunshe ne a cikin sashin jiki nama (hanta, koda), kuma a cikin cuku soya, legumes, hatsi, alayyafo, hatsin rai da kuma dukan alkama burodi. Vitamin B2 karfi antioxidant hana tareda žata aiki na free radicals.

Yana bayar da al'ada metabolism sunadarai, fats da kuma carbohydrates. Tare da bitamin A da aka da hannu a cikin arziki na al'ada tsari.

Kuma abin da ya ƙunshi bitamin B?

Vitamin B 3 (as shi ne ake kira niacin, bitamin PP) yana kunshe ne a cikin hatsin rai da kuma dukan alkama burodi, da yawa hatsi (buckwheat, gero, oat), a kifi, kwayoyi, kayan lambu, da kuma nama, da kuma bushe namomin kaza. Vitamin B3 wajibi ne ga gina jiki metabolism a cikin jiki. Ana rinjayar da aiwatar da samuwar erythrocytes. Yana inganta tafiyar matakai na jini wadata.

Vitamin B5 za a iya samu a kayayyakin (hanta da kuma kodan) da kuma a cikin talakawa nama, legumes, nama, kaji da kifi a, farin kabeji da tumatir, a kwai gwaiduwa.

Vitamin B5 aka bukaci da a jikin ta samar da coenzyme A, wanda aka samu da hannu a cikin da yawa biochemical matakai a cikin jiki. CoA damar jiki don samun makamashi daga abinci da kuma taimakawa aiwatar da neutralization na gubobi a cikin hanta.

Vitamin B6 yana kunshe ne a cikin nama, offal 9pecheni kuma koda) a cikin kifi, legumes, a hatsi, kazalika a guna, dankalin turawa, barkono, garnet, hatsin rai da kuma dukan alkama burodi. An zabi a cikin samuwar game da wani mutum ɗari na da muhimmanci enzymes cewa suna da hannu a cikin sunadarai matakai na jiki.

Ake bukata, don samar da farin ciki hormone serotonin, wanda a nuna iko da al'ada kwarara daga tausaya, ci da barci mutum.

Har ila yau, serotonin taimaka tsara da tasiri a kan jikin mutum hormones.

Amma duk da haka abin da ya ƙunshi bitamin B? Mun ci gaba da jerin.

Vitamin B9 (da aka sani da folic acid) da aka samu a cikin hanta, musamman a cikin da yawa kwasfa hanta a hatsin rai da kuma dukan alkama burodi, legumes, ganye (faski, alayyafo, latas). Folic acid da gudummawa a cikin jiki a cikin hematopoietic matakai a cikin jiki.

Vitamin B12 - samu a cikin nama, cuku da kuma kayayyakin teku. Protein da hannu a cikin matakai da ake bukata domin regenerate tsokoki da kuma tabbatar da al'ada aiki na juyayi tsarin.

Abin da ya ƙunshi bitamin B, a cikin abin da kayayyakin su ne musamman mai yawa?

Vitamin kwayoyi.

A wadda kwayoyi dauke da bitamin B?

Gyada ƙunshi bitamin B1, B2, B3.

Hazelnut ƙunshi bitamin B1, B2, B3.

Cashew arziki a cikin bitamin B1, B2.

Pine goro ya ƙunshi kusan dukan kungiyar bitamin na kungiyar B.

Gyada ƙunshi bitamin B1, B2, B3.

Vitamin kwayoyi dauke a cikin sauƙi digestible form, abin da ya sa kwayoyi wani muhimmin ɓangare na mu rage cin abinci.