Iivithamini zeqela B

Este ivithamini iqela zihambelana nemetabolism. Kuqala kwakukholelwa ukuba inye kuphela kodwa kamva kwafunyaniswa ukuba baninzi abanemisebenzi efanayo. Ziyanyibilika emanzini, ke zinokulahleka emanzini okupheka kwaye kwimeko yokuthatha ngaphezulu ziyasuswa kumchamo (ukuya kuthi ga kumda).

Ezi ziivithamini ezenza B Iqela:

• Vitamin B-1 (Thiamine)
• Vitamin B-2, kwakhona I-Vitamin g (Riboflavin)
• Vitamin B-3, kwakhona Vitamin iphe o Vitamin PP (Niacin)
• Vitamin B-5 (IPantothenic acid)
• Vitamin B-6 (IPyridoxine)
• Vitamin B-8, kwakhona Vitamin H (IBiotin)
• Vitamin B-9, kwakhona Vitamin m (Ifolic acid)
• Vitamin B-12 (ICyanocobalamin)

Vitamin B1 okanye thiamine:
Kubalulekile kwinkqubo yokutshintsha iswekile kwaye idlala indima ebalulekileyo ekuqhubeni iimpembelelo zemithambo-luvo, nakwimetabolism yeoksijini. Inkqubo ye- i-vitamin B1 Ifunyanwa ngokwendalo: igwele, inyama yehagu, iimbotyi, inyama yenkomo, ukutya okuziinkozo, amandongomane, umbona, amaqanda, inyama yenyama (isibindi, intliziyo, izintso), ihabile, iitapile, irayisi, iimbewu zesesame, ingqolowa, umgubo otyetyiswe mhlophe, iimbotyi ( iimbotyi, ii-chickpeas), amandongomane, umbona, i-ertyisi, amandongomane (amandongomane), iitapile (iitapile), iimbotyi zesoya. Ubisi kunye neziphumo zalo, kunye neentlanzi, i-shellfish, ayithathwa njengomthombo olungileyo wale vithamini.

Vitamin B2 okanye riboflavin:
Inxalenye yayo, sisiqwenga esiphambili kuguquko lokutya lube ngamandla, kuba ikhetha ukufunxwa kweeproteni, amafutha kunye neicarbohydrate. Le vithamini ifumaneka kwimeko yayo yendalo kwimvubelo eyomileyo, isibindi, itshizi, amaqanda, amakhowa, iyogathi, ubisi, inyama, intlanzi, iinkozo, isonka sengqolowa kunye nemifuno ephekiweyo. Ukungabikho kwe i-vitamin B2 Ingabangela i-anemia, ukuphazamiseka kwesibindi, i-conjunctivitis, ukoma, i-dermatitis yolusu kunye neembumba ezinamaqabunga, kunye nezilonda emlonyeni. Iziphumo ezingcono zicetyiswa ukuba ungazixube ne-boric acid, ipenicillin, njl.

Vitamin B3 okanye iNiacin: Ifunyanwa ikakhulu kwigwele, isibindi, iinkukhu, inyama engenamafutha, iziqhamo ezomisiweyo kunye nemidumba, ubisi kunye namaqanda. Kukwafumaneka nase lucuma.

Vitamin B5 okanye iPantothenic Acid: Le vithamini iyimfuneko ekusebenzeni kakuhle komzimba. Kuyafuneka ukwenza i-coenzyme a (CoA) kwaye ithathwa njengeyona ibalulekileyo kwimetabolism kunye nokuhlanganiswa kwee-carbohydrate, iiproteni kunye namafutha.

Vitamin B6 okanye pyridoxine:
Indima yayo ekukhuleni, kulondolozo nasekuvelisweni kwakhona kwazo zonke iiseli zomzimba kubaluleke kakhulu. Inikezelwa ligwele elomileyo, intsholongwane yengqolowa, isibindi, izintso, inyama, intlanzi, iimbotyi, amaqanda, icauliflower, iibhanana, iimbotyi eziluhlaza kunye nesonka sengqolowa. Ngelixa amanqanaba asezantsi evelisa ukudumba kolusu okunje nge-pellagra, ukoma, i-eczema, kunye ne-anemia, urhudo kunye nesifo sengqondo esixhalabisayo. Inkqubo ye- i-vitamin B6 Isetyenziswa ngempumelelo enkulu kwabasetyhini ukuya exesheni, kuba iyazinciphisa iimpawu zeli xesha.

Vitamin B8 okanye iBiotin: Inceda iintlungu zemisipha, i-eczema kunye nedermatitis kwaye ikwanceda ukulwa noxinzelelo kunye nokozela. Kubalulekile ukuba kudityaniswe kwaye konakaliswe amafutha kunye nokophuka kwee-amino acid ezithile. IBiotin isasazwa kakhulu ekutyeni, ikakhulu kwizintso, isibindi, iqanda leqanda, amakhowa, eminye imifuno (icauliflower, iitapile) kunye neziqhamo (ibhanana, umdiliya, ivatala kunye namaqunube), amandongomane, igwele, ubisi, iiamangile, imidumba, iiperesi ezomisiweyo, intlanzi, inkukhu kunye nejeli yasebukhosini.

Vitamin B9 okanye Folic Acid:
Kubalulekile kwinkqubo yeemvakalelo, kuba iyayichaphazela ngokuqinisekileyo ukukhula kwayo kunye nokusebenza kwayo, kunye nolo lomongo wethambo; Ukongeza, iyakuthanda ukuhlaziywa kweeseli. Inkqubo ye- i-vitamin B9 Ifumaneka kwisipinatshi, i-watercress, iziqhamo, iminqathe, ukhukhamba, isibindi, izintso, itshizi, amaqanda, inyama kunye nentlanzi. Ukunqongophala kwayo kubangela ukudinwa, ukuphuthelwa kunye nokutya, kwaye kwabasetyhini abakhulelweyo kungakhokelela kukungalunganga kwimveku engekazalwa.

Vitamin B12 okanye Cyanocobalamin:
Idlala indima ebaluleke kakhulu ekukhuleni komntu, inegalelo kuphuhliso oluqhelekileyo lwenkqubo yemithambo-luvo, ibalulekile kumongo wethambo, ukuhlanganiswa kweeseli ezibomvu zegazi kunye nokusebenza kakuhle kwendlela yesisu. Itholakala kumaqanda, avela kubisi, isibindi, izintso, intlanzi kunye nenyama. Ukunqongophala kwe-B12 kukhokelela kwi-anemia eyingozi okanye ubuthathaka kwi-myelin, inwebu ekhuselayo yemithambo-luvo yomqolo kunye nengqondo. Akukhuthazwa ukuba uthathe kunye nevithamini C, kuba le yokugqibela iyarhoxisa ukufunxeka kwayo.