Hobaneng ha livithamini tsa B e le Lekunutu la Matla a Eketsehileng

Litaba

• B2 (Riboflavin)
• B6 (Pyridoxine)
• B12 (Cobalamin)
• Choline
• Tlhahlobo bakeng sa

Ha u ntse u le mafolofolo, u hloka livithamine tsa B haholoanyane. "Limatlafatsi tsena li bohlokoa haholo bakeng sa metabolism ea matla," ho bolela Melinda M. Manore, Ph.D., R.D.N., moprofesa oa phepo e nepahetseng Univesithing ea Oregon State. Li bohlokoa bakeng sa ho senya lijo hore e be mafura, ho tsamaisa oksijene ho pholletsa le 'mele oa hau, le ho eketsa tlhahiso ea lisele tse khubelu tsa mali ho boloka mesifa ea hau e sebetsa hantle.

Empa ntho e qabolang ka B's ke hore ba fokolisitsoe ke litloaelo tse phetseng hantle - haeba u ka ikoetlisa le ho lekanyetsa lijo tse itseng, o kanna oa ba oa haufinyane. Ka mohlala, haeba u khaola nama kapa lebese kapa u nolofatsa lik'habohaedreite ka mokhoa oa lijo-thollo, mehloli e meraro e ka sehloohong ea livithamine tsa B, ho na le monyetla o motle oa hore ha u fumane ho lekaneng. (BTW mona ke lebaka le leng leo u ka 'nang ua se batle ho felisa lebese.) Ho ikoetlisa khafetsa ho etsa hore u ntše phepelo ea hau ea B ka potlako ho feta ho lula u lutse. Ho feta moo, maemo a tlase a li-B a itseng a bontšitsoe a ama ts'ebetso ea baatlelete hampe.

Ka lehlohonolo, ho hlokahala feela lintlafatso tse bonolo tsa ho ja ho fetola lintho. Lethathamo lena le hlalosa hantle seo u se hlokang le hore na hobaneng.

B2 (Riboflavin)

Sena se pshatla lik'habohaedreite, liprotheine le mafura ao u a jang ebe oa li fetola tsoekere, liamino acid, le li-acid tse mafura-e leng lintho tseo 'mele oa hao o li sebelisang e le libeso. "Ke sona se u fang matla ha u ikoetlisa," ho hlalosa Nicole Lund, R.D.N., setsebi sa phepo ea lipapali le mokoetlisi oa botho Setsing sa NYU Langone Sports Performance Center. Ho bohlokoa ho mang le mang, empa basali ba sebetsang khafetsa ba hloka matla a mangata ho pholletsa le letsatsi ho feta ba sa e etsang, ka hona ba ka ba le monyetla oa ho ba le maemo a tlase a B2, Lund oa eketsa.

Tokiso: Fumana 1.1 mg ea riboflavin letsatsi le letsatsi ka lijo tse kang lialmonde (kopi ea 1⁄4 e na le 0.41 mg ea B2), yoghurt ea Greek (li-ounces tse 6, 0.4 mg), li-mushroom tse tšoeu (kopi e le 1, 0.39 mg), mahe (1 thata- phehiloeng, 0,26 mg), le limela tsa brussels (kopi e le 1 e phehiloeng, 0.13 mg).

B6 (Pyridoxine)

E o thusa ho fetola lijo ho ba matla joalo ka riboflavin. Ho phaella moo, B6 e boetse e thusa ka ho fokotsa mesifa, e leng senotlolo sa ho tsamaea ka hare le ka ntle ho sebaka sa boikoetliso. Ho feta moo, vithamine e thusa 'mele oa hao ho hlahisa serotonin le melatonin, lihomone tse peli tse ntlafatsang maikutlo a hau le boroko ba hau, ho bolela Keri Glassman, R.D.N., setsebi sa phepo e nepahetseng le mothehi oa Nutritious Life, k'hamphani ea bophelo bo botle.

Bothata ke hore, batho ba ikoetlisang ba sebelisa B6 ho feta ba sa e sebeliseng, lipatlisiso li fumana. Ha e le hantle, liphuputso tse ling li bontšitse hore karolo ea 60 lekholong ea baatlelete e haelloa ke vithamine B6. Ho thibela khaello, basali ba mafolofolo ba lokela ho ikemisetsa 1.5 mg ho isa ho 2.3 mg ka letsatsi, ho bolela Manore. Fumana limatlafatsi ka ho ja likhoho (li-ounces tse 4 tsa turkey letsoele li na le 0.92 mg), tlhapi e mafura (3 ounces ea salmon, 0.55 mg), walnuts (1 kopi, 0.54 mg), peo ea soneblomo (1⁄2 senoelo, 0.52 mg), libanana (e le 'ngoe e kholo, 0.49 mg), le lensisi (1⁄2 senoelo, 0.18 mg).

B12 (Cobalamin)

Ntlo ea motlakase e hlokahalang bakeng sa matla, B12 e thusa ka tlhahiso ea lisele tse khubelu tsa mali mme e thusa tšepe ho theha hemoglobin, e tsamaisang oksijene 'meleng oohle, Glassman o re. (Vithamine e boetse e bapala karolo e makatsang bophelong ba boko). Empa kaha e fumanoa haholo nameng, batho ba jang limela le vegans hangata ha ba na letho. Ha e le hantle, hoo e ka bang karolo ea 89 lekholong ea li-vegans ha e fumane B12 e lekaneng ho tsoa lijong feela, phuputso ea morao tjena koranteng. Lipatlisiso tsa phepo e nepahetseng tlalehiloe.

Basali ba tšoanelehang ba hloka 2.4 mcg ka letsatsi. Haeba u ja nama kapa tlhapi, ho bonolo haholo ho fihlela li-ounces tse 3 tsa salmon e na le li-mcg tse 2.38 le li-ounise tse 3 tsa nama ea khomo, 3.88 mcg. Empa haeba u sa etse joalo, Glassman o fana ka tlhahiso ea ho ja lijo tse matlafatsang tse kang lebese la soya (li-ounces tse 8, 2.7 mcg), lijo-thollo tse matlafalitsoeng (3⁄4 senoelo, 6 mcg), le tomoso ea phepo e nepahetseng (khaba e le 1, 2.4 mcg). E-ba le bonnete ba ho e arola: 'Mele o ka monya B12 e ngata hang feela. Ja kapa noa hoo e ka bang karolo ea 25 lekholong ea sepheo sa hau sa letsatsi le leng le le leng ka lijo kapa bohobe bo bong le bo bong.

Choline

Phepo ena e sebetsa e le khokahano lipakeng tsa mesifa le boko ba hau. (Le hoja e se vithamine ea B, litsebi li e nka e le eona hobane e bohlokoa haholo bakeng sa tlhahiso ea matla.)

Lund o re: "O hloka choline ho kenya acetylcholine, neurotransmitter e bolellang mesifa hore e sisinyehe." "Ho ithuta tsebo e ncha setsing sa boikoetliso, joalo ka kettlebell swings kapa barre routines, ho hloka tlhokomelo, ts'ebetso ea ts'ebeliso ea kelello, le khokahano-tseo kaofela li itšetlehileng ka choline ho etsahala."

Leha ho le joalo karolo ea 94 lekholong ea basali ha e fumane 425 mg e khothaletsoang ka letsatsi, ho tlaleha Leqephe la American College of Nutrition. Ho eketsa ho ja, ja mahe (1 e phehiloeng ka thata e na le 147 mg), turkey (3 ounces, 72 mg), le phofo ea protheine ea soya (scoop e le 'ngoe, 141 mg), kapa e' ngoe ea diresepe tse tlatsitsoeng ka choline.

Tlhahlobo bakeng sa