Wonke umuntu uyazi ukuthi ukuthuthukiswa okugcwele kwengane akunakwenzeka ngaphandle kweqoqo eligcwele lamavithamini namaminerali. Okufanelekile, umntwana kufanele athole zonke izakhi zokulandelela ezidingekayo kuye, kanye nokudla, ukuqala ngobisi lomama noma amafomula obisi olulinganisiwe, nokuphela kokudla etafuleni jikelele. Cishe lokho, lapho imikhiqizo amavithamini eqembu B ayadingeka kakhulu kubantwana futhi sizokhuluma esihlokweni sethu.
Ukungabi namavithamini B - izimpawu
Inhloso ye-vithamini B iwukuqinisekisa ukusebenza kahle kwesimiso sezinzwa kanye nokusimamisa umzimba we-metabolism. Amavithamini aleli qembu ahlobene kakhulu kangangokuthi ukungabikho kwanoma iyiphi yazo kungabangela izimpawu ezijwayelekile ngenxa yokuntuleka kwazo zonke amavithamini B.
I-Vitamin B1 noma i-thiamine - ithatha ingxenye ekhuthele ekugayeni kanye nokufana kwama-carbohydrate, ukungabi khona kwayo kugcwele izinqubo zokuvuvukala emathisini omzimba afaka:
- ubuhlungu besisu;
- ukwehluleka emsebenzini wezitho zangaphakathi kanye nezinselele;
- ukuvuvukala okuphefumulayo esikhumbeni;
- umlomo owomile,
- izifo eziqhamukayo ezinqamula emathunjini;
- izinguquko emsebenzini wesimo senhliziyo - hypotension, tachycardia.
I-Vitamin B2 noma i-riboflavin - ihileleke kuzo zonke izinqubo zokusebenzisa umzimba, inomthelela oqondile ekukhuleni kwengane, isimo sezinzipho zakhe, izinwele nesikhumba.
I-Vitamin B3 noma i-vitamin PP ibamba iqhaza ezinkambiswaneni zokuxuba, futhi ukungabi khona kwayo kuholela ekubeni ingane ibe yinduna, isheshe ikhathele futhi ithukuthele nganoma imuphi umfutho, futhi esikhumbeni sakhe kukhona izilonda zesikhumba ezinjengezindawo ezibomvu.
I-Vitamin B5 noma i-pantothenic acid kudingekile ukuhlukana kwamafutha, nokuntuleka kwayo kuholela ekukhulupheni, ukuphunga izinwele nokuboya izinwele ezimhlophe, ukubonakala kwe "zayed" emagumbini omlomo, ukugubha, ukukhumbula kanye nokukhubazeka kombono, ukuqothulwa nokucasula.
Ku- itamin B6 noma i-pyridoxine - ihlanganyela emaprotheni umzimba futhi ithinta isimo sesimiso sezinzwa nokubunjwa kwegazi - ukukhiqizwa kwamaseli abomvu obomvu ngokwanele.
I-Vitamin B8 noma i-biotin iyadingeka ukuze kugcinwe i-microflora emathunjini evamile kanye nempilo yezipikili, izinwele nesikhumba.
I-Vitamin B9 ibandakanyeka ekwakhiweni kwamangqamuzana egazi elimhlophe, ithuthukisa umsebenzi wegciwane lokugaya.
I-Vitamin B12 iyasiza ekukhuliseni umkhuhlane, ithinta ubuchopho futhi isiza ukuqina ngemva kwesifo.
Imikhiqizo equkethe amavithamini B
- inyama yesibindi nezinso;
- inyama;
- inhlanzi;
- imikhiqizo yobisi evutshiwe;
- amantongomane;
- ubhontshisi;
- umugqa;
- i-egg yolk;
- imifino - iklabishi, i-beet, imifino eluhlaza, isipinashi;
- izithelo ze-citrus;
- amafutha yemifino.