Abincin abincin ya ƙunshi bitamin B?

Gaskiyar cewa cin abincinmu ba zai taimakawa wajen tara jari - kowane mace san. Wasu suna amfani da wannan ilimin sosai a cikin abincin da suke da su. Amma ga bitamin, su, a matsayin abin ba shakka, sun kasance a cikin nama mai naman alade tare da kabeji. Kuma a nan ba!

Kamar yadda ya fito, yawancin magoya bayan abincin da ke fama da su daga beriberi - rashin rashin abinci B1. Wannan kasawa, da farko, yana nuna kansa a cikin nau'i na rashin hankali da rashin jin daɗi. Don abincinmu ba kawai don ɗaukar kilogram tare da su ba, amma a lokaci guda da kuma ingantaccen abincin, la'akari da abun ciki na bitamin B cikin abinci.

B1 ko Thiamine yana da hannu wajen aiwatar da matakai na rayuwa, raguwa da fats, carbohydrates da sunadarai. Bugu da ƙari, yana shiga cikin aikin tsarin jinƙai, kuma shi ma wani abu ne mai ban tsoro na jikin jiki game da sakamakon ciwon toxin. Abincin da ke dauke da bitamin B1:

• hanta, alade da naman sa giblets;
• gurasa gurasa;
• oats, buckwheat porridge;
• wake;
• dankali.

B2 ko Riboflavin ne ke da alhakin aikin haihuwa, da ake kira erythrocytes da antibodies, kazalika da kyau da lafiyar fata, gashi da kusoshi. Ruwan ruwa mai narkewa, wuce haddi ne daga fitsari. Abun bitamin B2 a cikin abinci:

• almonds da kwayoyi;
• hanta;
• mackerel;
• Abricots;
• samfurori.

B3 ko nicotinic acid yana da mahimmanci bitamin don aiki na al'ada ta tsarin kwakwalwa, yana bunkasa capillaries, ya shiga cikin tsarin tafiyar kwayoyin halitta. Abincin abinci ne mai girma a bitamin B3:

• wake;
• tumatir;
• masara;
• kwanakin;
• cheeses.

B5 ko pantothenic acid yana cikin jerin jini, kwayoyin cutar, amino acid, metabolism na fats, carbohydrates da sunadarai. A cikin samfurori:

• yolk;
• hanta;
• namomin kaza;
• broccoli;
• bran.

B6 ko pyridoxine yana da alhakin rage yanayin tashin hankali daga cikin tsokoki a lokacin barci, dan halitta mai laushi, wanda ke da alhakin assimilation na sunadarai da ƙwayoyin cuta. Dauke:

• kabeji;
• Ayaba;
• cherries;
• tumatir;
• lemons.

B8 ko biotin ne mai kyau bitamin. Yana da matukar muhimmanci ga fata da gashi. Nauyin ci gaban kwayar halitta, metabolism, kazalika da yin amfani da sauran bitamin B. Ya tsara aikin aikin gumi. A cikin kayayyakin abinci:

• alayyafo;
• namomin kaza;
• yisti.
• waken soya;
• hanta da kodan.

B9 ko folic acid ne ke da alhakin aikin mai juyayi da tsarin kwakwalwa, kira na sel, a cikin jikin mutum ba'a samo shi ba. A cikin samfurori:

• cuku;
• caviar;
• hanta da kodan;
• ganye leafy;
• tumatir;
• hatsi.

B12 ko cobalamin inganta ƙwaƙwalwar ajiya, maida hankali, yana da alhakin aikin tsarin mai juyayi, girma da kuma ci mai kyau. Dauke:

• qwai;
• samfurori;
• hanta.

B13 ko orot acid yana cikin jerin sunadarai bitamin, hepatocytes, da alhakin aikin haifuwa, kiwon lafiya hanta. A cikin samfurori:

• lactic acid;
• madarar coagulated.

B15 (pangamic acid) da kuma B 17 (laetral) sune abubuwa masu bitamin. B15 tana kunna aiki na hanta da kodan, kuma B17 yana aiki ne don rigakafin ciwon daji. B15 yana samuwa a cikin melon, sesame, hanta, da kuma B17 a cikin kasusuwa nama: apricots, peaches, apples and cherries.

Shi ke nan. Mun kaddamar da abun ciki na cikakken bitamin B cikin abinci. Tsayawa ta ƙarshe ya samo: bitamin na rukuni B suna da muhimmanci a cikin aikin al'ada duka, dukansu suna shiga cikin matakai masu tsada sosai, kira na sel, kuma suna da alhakin lafiyar mu da kyau. Su duka sunada mai narkewa, ba su tarawa kuma suna raguwa. Bayar da kanka ga tunanin kisa, kar ka manta game da bukatun jikin ka kuma sake cika kayan samar da bitamin B!