Lijo tse nang le livithamini tsa B
Litaba
- Vithamine B1 (Thiamine)
- Vithamine B2 (Riboflavin)
- Vithamine B3 (Niacin)
- Vithamine B5 (Pantothenic acid)
- Vithamine B6 (Pyridoxine)
- Vithamine B7 (Biotin)
- Vithamine B9 (Folic acid)
- Vithamine B12 (Cobalamin)
- Tafole e nang le lijo tse nang le vithamine B e rarahaneng
Li-vithamine tsa B, joalo ka vithamine B1, B2, B3, B5, B6, B7, B9 le B12, ke li-micronutrients tsa bohlokoa bakeng sa ts'ebeliso e nepahetseng ea metabolism, e sebetsang joalo ka li-coenzymes tse nkang karolo liphetohong tsa phepo ea phepo ea mmele, e lebisang tlhahiso ea matla a hlokahalang tshebetso ya mmele.
Ha li sa hlophisoa ke 'mele, livithamini tsena li tlameha ho fumanoa ka lijo, joalo ka nama, mahe, lebese le lihlahisoa tsa lebese, lijo-thollo, lijo-thollo le meroho e meng,' me, ha ho hlokahala, livithamini li ka fumaneha ka tšebeliso ea litlatsetso. ., Ho buelloa haholo-holo bakeng sa bakhachane, batho ba sa jeng nama, joala kapa ba nang le boemo bofe kapa bofe ba bongaka bao tlhoko ea bona ea livithamini tsena e eketsehang.
Vithamine B1 (Thiamine)
Vithamine B1 e kenya letsoho ho metabolism, e thusa ho laola tšebeliso ea matla. Ka hona, ke karolo ea bohlokoa bakeng sa kholo, tlhokomelo ea takatso e tloaelehileng ea tšebetso, ts'ebetso e nepahetseng ea ts'oaetso le tlhokomelo ea methapo e phetseng hantle.
Vithamine B1 e ka fumanoa lijong tse kang sebete sa nama ea kolobe, offal, lijo-thollo tse felletseng le lijo-thollo tse matlafalitsoeng. Bona hore na ke lijo life tse nang le vithamine B1 e ngata.
Vithamine B2 (Riboflavin)
Vithamine B2 e kenya letsoho tlhahiso ea matla ho tsoa ho livithamini le tsoekere lijong, e leng ntho ea bohlokoa kholong.
Lijo tse nang le vithamine B2 e ngata ke lebese le lihlahisoa tsa lebese, nama, meroho e makhasi a matala le lijo-thollo tse ntlafalitsoeng. Kopana le lijo tse ling tse nang le vithamine B2 e ngata.
Vithamine B3 (Niacin)
Vithamine B3 e ikarabella bakeng sa ho fetola mafura ho ba matla 'meleng, ho thusa ho chesa likhalori. Ho feta moo, ho bohlokoa hape bakeng sa metabolism ea lik'habohaedreite le li-amino acid.
Lijo tse nang le vithamine B3 e ngata ke tlhapi, offal, nama le lijo-thollo. Bona mehlala e meng ea mehloli ea vithamine B3.
Vithamine B5 (Pantothenic acid)
Vithamine ena, eo hape e leng ea bohlokoa bakeng sa metabolism, e sebetsa ho hlahiseng lihormone le lithibela-mafu 'me e amana le karabelo ea' mele ho khatello ea maikutlo.
Lijo tse nang le vithamine B5 e ngata ha li hlophisoa ke lijo tsa tlhaho ea liphoofolo le meroho, mahe, offal, salmon le tomoso. Bona mehlala e meng ea lijo tse nang le vithamine B5 e ngata.
Vithamine B6 (Pyridoxine)
Vithamine B6 e thusa 'mele ho hlahisa lithibela-mafu, ho hlahisa matla ho tsoa liprotheine le lik'habohaedreite le ho fetola tryptophan hore e be niacin. Ntle le moo, hape ke vithamine ea bohlokoa bakeng sa metabolism le kholo e tloaelehileng.
Vithamine B6 e ka fumanoa ka nama, lijo-thollo, habore le meroho. Bona lijo tse ling tse nang le vithamine B6.
Vithamine B7 (Biotin)
Vithamine B7 e boetse e thusa ho boloka metabolism e sebetsa ebile ke karolo ea bohlokoa haholo bakeng sa bophelo bo botle ba letlalo, moriri le manala, hobane e kenya letsoho ho hydration le ho matlafatseng. Ntle le moo, e boetse e thusa ho laola glycemia maemong a mofuta oa 2 lefu la tsoekere, hobane e kenella ts'ebelisong ea lik'habohaedreite.
Lijo tseo e leng mehloli ea phepo ena ke sebete, li-mushroom, linate, nama le meroho e mengata. Bona lijo tse ling tse nang le biotin.
Vithamine B9 (Folic acid)
Vithamine B9 e hlohlelletsa tlhahiso ea mali le lisele tse tsamaisang oksijene 'meleng, e thibela mokhathala khafetsa le phokolo ea mali. Hape ke phepo ea bohlokoahali bakeng sa kholo ea lesea, kaha e bohlokoa molemong oa ho kopanya liasiti tsa nucleic.
Folic acid e teng lijong tse kang meroho e makhasi a matala, sebete, nama ea khomo, lijo-thollo, broccoli le tomoso.
Vithamine B12 (Cobalamin)
Vithamine ena e boetse e thusa tlhahiso ea mali le tlhokomelo ea bophelo bo botle ba sistimi ea methapo le metabolism, mme e bohlokoa molemong oa ho qaptjoa ha li-acid tsa nucleic le li-nucleoprotein, metabolism in tissue ea methapo le folate le kholo.
Vithamine B12 e teng lijong tsa liphoofolo, joalo ka viscera, lebese le lihlahisoa tsa lebese Sebete, liphio, lebese le lihlahisoa tsa lebese, nama le mahe. Tseba lijo tse ling tsa cobalamin.
Tafole e nang le lijo tse nang le vithamine B e rarahaneng
Tafole e latelang e bontša kakaretso ea lijo tse nang le livithamini tsa B:
| Li-vithamine | Lijo tse ruileng ka B complex |
| B1 | Lero la lamunu, lierekisi, linate, linate, lijo tsa leoatleng, morara, bohobe bo bosoeu, litapole tse sa tšeloang, li-oyster, raese e tšoeu, mahapu, mango, nama ea khomo, peo ea mokopu, yogurt le avocado. |
| B2 | Tomoso ea Brewer, sebete sa nama ea khomo, khoho le turkey, oat bran, lialmonde, chisi ea kottage, mahe, chisi, lijo tsa leoatleng, makhasi a beet le peo ea mokopu. |
| B3 | Tomoso ea Brewer, nama ea kana, oat bran, litlhapi tse kang mackerel, trout le saalmon, nama ea khomo, peo ea mokopu, lijo tsa leoatleng, li-cashews, pistachios, li-mushroom, linate, lehe, chisi, lentile, li-avocado le tofu. |
| B5 | Peo ea soneblomo, li-mushroom, chisi, salmon, linate, li-cashew tsa pistachio, mahe, hazelnut, khoho le turkey, avocado, li-oyster, lijo tsa leoatleng, yogurt, lensisi, broccoli, mokopu, fragole le lebese. |
| B6 | Banana, salmon, pullet, litapole tse sa ebuoang, hazelnut, shrimp, lero la langa le le lej, lepa, avocado, mango, peo ea soneblomo, mahapu, langa le le lej sauce, paprika, linate le lensisi. |
| B7 | Linate, makotomane, matlapi a koro, lialmonde, matata a oat, linate, lehe, li-mushroom, cashews, chard, chisi, lihoete, salmon, litapole, tamati, avocado, eiee, libanana, lipapaya le lettuce. |
| B9 | Litholoana tsa Brussels, lierekisi, avocado, spinach, tofu, papaya, broccoli, lero la tamati, lialmonde, raese e tšoeu, linaoa, libanana, mango, kiwi, lamunu, cauliflower le mahapu. |
| B12 | Sebete sa nama ea khomo, lijo tsa leoatleng, li-oyster, sebete sa kana, tlhapi e kang herring, trout, salmon le tuna, nama ea khomo, shrimp, yogurt, lebese, chisi, lehe, nama ea kana. |
E Khahla
Lynch syndrome ke eng, e baka le hore na e ka khetholloa joang
