Mavhitaminzi eboka B

Este vhitamini boka zvine hukama nemetabolism. Pakutanga zvaitendwa kuti chaingova chimwe chete asi gare gare zvakazoonekwa kuti paive nezvakawanda zvine mabasa akafanana. Iwo akasanganiswa nemvura, saka anogona kurasikirwa mumvura yekubika uye kana achitora zvakawandisa anobviswa mumurini (kusvika pamuganhu).

Aya ndiwo mavitamini anoumba iyo Boka b:

• Vhitamini B-1 (Thiamine)
• Vhitamini B-2zvakare Vhitamini g (Riboflavin)
• Vhitamini B-3zvakare Vhitamini P o Vhitamini PP (Niacin)
• Vhitamini B-5 (Pantothenic asidhi)
• Vhitamini B-6 (Pyridoxine)
• Vhitamini B-8zvakare Vhitamini H (Biotin)
• Vhitamini B-9zvakare Vhitamini m (Folic asidhi)
• Vhitamini B-12 (Cyanocobalamin)

Vitamini B1 kana thiamine:
Izvo zvakakosha kune iyo shanduko yekushandura maitiro uye inoita basa rakakosha mukuitisa kwehunzwa zvishuwo, uye mune metabolism yemweya oxygen. Iyo vitamini B1 Inowanikwa zvakasikwa mu: mbiriso, nyama yenguruve, nyemba, nyama yemombe, zviyo zvese, nzungu, chibage, mazai, nyama yemuviri (chiropa, moyo, itsvo), oats, mbatatisi, mupunga, mbeu yesame, gorosi, hupfu hwakafumiswa chena, bhinzi ( bhinzi, nhova), nzungu, chibage, mapizi, nzungu (nzungu), mbatatisi (mbatatisi), soya. Misi uye zvigadzirwa zvayo, pamwe nehove, hove, hazvifungidzirwe sosi yakanaka yevhitamini iyi.

Vitamini B2 kana riboflavin:
Kune chikamu chayo, chinhu chakakosha mukushandurwa kwechikafu kuita simba, sezvo ichifarira kuiswa kwemapuroteni, mafuta uye makabhohaidhiretsi. Vitamin iyi inowanikwa munzvimbo yayo yepanyama mune mbiriso yakaoma, chiropa, chezi, mazai, howa, yogati, mukaka, nyama, hove, zviyo, chingwa chegorosi chakazara, uye miriwo yakabikwa. Kusavapo kwe vitamini B2 Inogona kukonzera kupererwa neropa, kusagadzikana kwechiropa, conjunctivitis, kuoma, dermatitis yeganda uye mucous membranes, pamwe nemaronda mumuromo. Pamhedzisiro yakanaka zvinokurudzirwa kuti usazvisanganisa ne boric acid, penicillin, nezvimwe.

Vitamin B3 kana Niacin: Inowanikwa zvakanyanya mune mbiriso, chiropa, huku, nyama dzakaonda, michero yakaomeswa uye nyemba, mukaka uye mazai. Inowanikwawo mulucuma.

Vitamini B5 kana Pantothenic Acid: Vitamini iyi inofanirwa kuti muviri ushande zvakanaka. Izvo zvinodikanwa kuumba coenzyme a (CoA) uye inoonekwa seyakaomarara mune metabolism uye synthesis yemakabhohaidhiretsi, mapuroteni nemafuta.

Vitamini B6 kana pyridoxine:
Basa rayo mukukura, kuchengetedza uye kubereka kwemasero ese emuviri zvakakosha zvakanyanya. Inopihwa nembiriso yakaoma, utachiona hwegorosi, chiropa, itsvo, nyama, hove, nyemba, mazai, koliflower, mabhanana, bhinzi yakasvibirira uye chingwa chegorosi chakazara. Nepo huwandu hwakaderera hwayo huchigadzira kuzvimba kweganda senge pellagra, kuoma, eczema, pamwe neanemia, manyoka uye kunyangwe kuora mwoyo. Iyo vitamini B6 inoshandiswa nekubudirira kukuru muvakadzi vanoguma kuenda kumwedzi, nekuti inoderedza zviratidzo zveiyi nguva.

Vitamini B8 kana Biotin: Inobvisa tsandanyama aches, eczema uye dermatitis uye zvakare inobatsira kurwisa kushushikana uye kutsimwaira. Izvo zvakakosha kune iyo synthesis uye kuparara kwemafuta uye kuparara kwevamwe amino acids. Biotin inogoverwa zvakanyanya mukudya, kunyanya muitsvo, chiropa, zai yolk, howa, mimwe miriwo (kolifulawa, mbatatisi) nemichero (bhanana, mazambiringa, manwiwa uye mahabhurosi), nzungu, mbiriso, mukaka, maarumondi, walnuts, pizi dzakaomeswa, hove, huku uye mune yeumambo jelly.

Vitamini B9 kana Folic Acid:
Izvo zvakakosha kune hunyanzvi system, nekuti inokanganisa kukura kwayo uye kushanda, pamwe neiyo yemongo wepfupa; pamusoro pezvo, inofarira kuvandudzwa kwemasero. Iyo vitamini B9 inowanikwa musipinachi, watercress, michero, karoti, magaka, chiropa, itsvo, chizi, mazai, nyama nehove. Kushomeka kwayo kunokonzera kuneta, kushaya hope uye kurasikirwa nechido, uye kune vakadzi vane pamuviri zvinogona kutungamira mukukuvara mumwana mudumbu.

Vitamini B12 kana Cyanocobalamin:
Inoita chinzvimbo chakakosha mukukura kwemunhu, chinobatsira mukusimudzira kwetsinga system, yakakosha kumongo wemapfupa, synthesis yemasero matsvuku eropa uye nekushanda chaiko kweturakiti. Inowanikwa mumazai, yakatorwa mumukaka, chiropa, itsvo, hove nenyama. Kushaikwa kweB12 kunoguma nekushomeka kweanemia kana kushaya simba mumyelin, iyo inodzivirira membrane yemitsipa yemutsipa wepelinha nehuropi. Hazvikurudzirwi kuitora pamwe nevhitamini C, sezvo iyo yekupedzisira ichimisa kutora kwayo.