Dab tsi ua rau peb lub cev muaj vitamin B?
Cov kws kho mob feem ntau xav kom cov khoom muaj cov vitamins B muaj cov khoom noj zoo zoo uas cia li ua rau lub cev zom thiab optimizing metabolism hauv lub cev. Nws yog tsim nyog sau cia thiab qhov tseeb hais tias lub cev muaj nws tus kheej cov khoom noj ntawm cov vitamin B.
Cov Tshuag no yog tsim los ntawm cov kab mob uas nyob hauv cov hnyuv, tab sis, raws li txoj cai, lawv tsis txaus rau siab ua hauj lwm tag nrho lub nruab thiab kabmob, yog li nws tseem ceeb heev kom ntxiv cov zaub mov uas muaj vitamin B vitamins.
Ib pawg ntawm cov vitamins B.
Nws yuav tsum raug sau tseg tias cov pab pawg vitamins B yog cov neeg sib txawv heev thiab muaj ntau cov ntsiab lus, thiab cov tib neeg muaj vitamins, ntawm no yog qee yam ntawm lawv:
- vitamin B1 - thiamine, yog tsim nyog rau cov metabolism hauv. Tsis tas li ntawd, nws txhawb rau txoj kev loj hlob ntawm lwm qhov chaw ntawm lub zog;
- Vitamin B2 - Riboflavin saib xyuas kev noj qab haus huv ntawm peb cov tawv nqaij, hlab ntsha txoj hlab ntsha thiab mucous membranes;
- vitamin B3 - nicotinic acid, normalizes metabolism, pab txoj hlab ntswg thiab txoj hnyuv quav;
- vitamin B5 - pantothenic acid, ib yam khoom uas koom rau hauv cov roj metabolism hauv thiab muaj kev ntxim ntxhi rau ntawm daim tawv nqaij;
- vitamin B6 - pyridoxine, yog tsim nyog raws li cov tshuaj rau cov metabolism, uas yog ua nyob hauv cov ntshav, hlwb hlwb thiab tawv nqaij;
- vitamin B9 - folic acid, kev siv rau ntawm lub hematopoietic system, uas pab txhawb nqa cov kab mob biochemical tseem ceeb rau lub cev;
- vitamin B12 - cyanocobalamin, yog tsim nyog rau qhov normalization ntawm txoj hauj lwm zoo ntawm qhov system hauv lub paj hlwb;
- inositol , yog ib yam khoom tshwj xeeb uas muaj cov nyhuv los tiv thaiv sclerotic thiab muaj txiaj ntsig ntawm lub xeev ntawm lub hlwb, lub plab thiab cov hnyuv.
Txawm li cas los xij, thiaj li yuav xav tau cov tshuaj zoo ntawm cov tshuaj no nws tsis txaus los paub qhov twg ntawm cov khoom muaj vitamin B, koj yuav tsum tau hloov koj cov zaub mov ntawm cov nqi ntawm cov khoom no kom tsis txhob oversaturate lub cev nrog cov vitamin no.
Yam khoom noj dab tsi muaj vitamin B?
Cov khoom uas muaj cov vitamins ntawm pab pawg B, tau muab faib ua ntau pawg - raws li txoj cai ntawm kev kuaj pom muaj ntau yam ntawm cov vitamins. Feem ntau, txhua qhov khoom yog qhov chaw ntawm ntau yam:
- Vitamin B1 muaj nyob rau hauv: barley, qos yaj ywm, asparagus, taum, nplooj siab, pob kws muaj pob zeb, poov xab, coarse cij, bran, ceev;
- Vitamin B2 yog muaj nyob rau hauv: txiv lws suav, tshiab taum, zaub qhwv, txiv apples, nyuj, brewer cov poov xab, turnips, qe;
- Vitamin B3 muaj nyob rau hauv: fermented mis nyuj khoom, poov xab, nqaij, pob kws, kua, hws, nceb;
- Vitamin B5 tuaj yeem pom muaj nyob rau hauv: ntsuab qhov chaw ntawm cov nroj tsuag, txiv laum huab xeeb, qe qe, porridges siav los ntawm cov ntse ntse;
- Vitamin B6 me me yog nyob rau hauv: nqaij, feem ntau cov khoom zaub, ntses;
- Vitamin B12 feem ntau pom muaj nyob rau hauv cov khoom noj uas muaj vitamin B9 hauv: poov xab, qe, kua, zaub nyoos, nqaij nyug, nqaij, phaw, txiv kab ntxwv.
Cov khoom no muaj xws li: qos yaj ywm, poov xab (xws li npias), cheese, qe, tsiaj siab, qee hom mov ci, ntau cov khoom qaub-mis nyuj, txiv ntseej.
Tam sim no, paub txog cov khoom muaj xws li cov tshuaj vitamin B, koj tuaj yeem ua tau ntau yam khoom noj thiab muaj cai. Yog tias tsis tshua muaj cov vitamins B nyob hauv lub cev, tsis yog yuav mus noj zaub mov, nws txaus los xaiv thiab pib haus cov khoom uas nws nyiam tshaj plaws uas muaj cov vitamin no, thiab tom qab ntawd koj yuav dhau los ua kom muaj zog dua qub, muaj mob thiab muaj zog ntxiv rau cov kab mob sib txawv.