Peb txhua tus tau hnov txog kev noj zaub mov kom raug thiab qhov tseem ceeb npaum li cas nws tsis yog tsuas yog cua, tab sis kuj yog cov zaub mov noj qab haus huv tshaj plaws. Thiab tseem hais tias kom ua haujlwm tau zoo, peb lub cev yuav tsum tau txais cov vitamins txaus txhua hnub. Tab sis yog tias txhua yam ntau dua lossis tsawg dua nrog cov zaub mov, ces peb yeej tsis paub ntau txog cov vitamins.
Tsis yog, tau kawg, peb paub tias vitamin C, piv txwv li, txhim kho kev tiv thaiv zoo, tab sis tsis yog txhua tus paub tias qhov no tshwm sim li cas. Thaum nws los txog rau lwm cov vitamins, uas muaj ntau ntau, peb poob rau hauv me ntsis tsis meej pem. Thiab feem ntau peb tsis paub yuav ua li cas lawv muaj txiaj ntsig rau peb thiab cov khoom lag luam twg peb tuaj yeem tau txais nrog. Nyob rau hauv tsab xov xwm no peb yuav tsom mus rau B vitamins thiab nrhiav seb lawv muaj txiaj ntsig zoo rau peb lub cev. Thiab kuj nrhiav seb cov zaub thiab txiv hmab txiv ntoo twg muaj vitamin B.
Nyob zoo cov vitamins B
B vitamins - qhov no, ib tus yuav hais,roj teeb rau cov hlwb ntawm peb lub hlwb thiab lub hauv nruab nrab paj hlwb. Cov vitamins no yog qhov tseem ceeb rau kev ua haujlwm zoo ntawm tag nrho lwm yam kabmob thiab lub cev thiab koom nrog hauv cellular metabolism.
Lawv tau tshawb pom maj mam, tam sim no 7 hom B vitamins tau raug pom zoo, txhua tus muaj nws tus kheej nqaim tsom. ntawm cov nyhuv ntawm lub cev thiab yog indispensable nyob rau hauv lawv cheeb tsam ntawm kev cuam tshuam. Xav paub ntau tshaj ntawm lawv - B1, B6, B12.
Tsis yog qab xwb tab sis kuj noj qab nyob zoo
Koj tuaj yeem ua tau raws li cov tshuaj no pab tau rau peb lub cev tsis yog hauv mov, nqaij (offal, tshwj xeeb tshaj yog nyob rau hauv daim siab), txiv ntseej thiab cov khoom siv mis nyuj. Xws li muaj vitamin B hauv zaub thiab txiv hmab txiv ntoo, uas, hmoov tsis, tsis yog txhua tus paub. Zaub thiab txiv hmab txiv ntoo yog nplua nuj tsis tsuas yog nyob rau hauv cov vitamins, tab sis kuj nyob rau hauv fiber, raws li zoo raws li ntau yam microelements uas pab tau rau peb. Kev noj zaub mov raws li kev noj qab haus huv suav nrog kev noj cov khoom no ua cov zaub mov tseem ceeb.
Muaj ntau cov vitamins B hauv zaub thiab txiv hmab txiv ntoo, thiab yog tias, piv txwv li, koj tsis noj nqaij lossis tsis tuaj yeem ua rau txiv ntseej, ces koj tsis tas yuav yuav cov khoom siv hluavtaws ntawm cov vitamin no. Nws yog txaus noj kom raug thiab them nyiaj ntau rau zaub thiab txiv hmab txiv ntoo hauv koj cov khoom noj txhua hnub. Tom qab ntawd koj yuav tsis muaj qhov tsis muaj vitamin no.
Yog li, zaub thiab txiv hmab txiv ntoo twg muaj vitamin B? Peb txhua tus paub tias cov zaub mov twg muaj vitamin C ntau tshaj plaws, vim hais tias ntawm peb lub tswv yim, qhov no yog cov vitamin tseem ceeb.noj qab haus huv. Tab sis rau qee qhov laj thawj, peb tsis nco qab tag nrho txog lub neej ntawm ib pawg ntawm lwm cov vitamins uas tsis muaj txiaj ntsig zoo rau peb. Tsis txhob txhawj, koj tsis tas yuav frantically tshawb nrhiav cov khoom tsim nyog ntawm lub khw muag khoom, vim cov vitamin B pom muaj ntau tshaj plaws hauv zaub thiab txiv hmab txiv ntoo. Nws yog qhov yooj yim tshaj plaws, yog li koj tuaj yeem yooj yim tsim koj tus kheej cov ntawv qhia zaub mov, tsom tsis tsuas yog rau cov txiaj ntsig ntawm cov khoom, tab sis kuj ntawm koj nyiam saj.
Txawm li cas los xij, peb xav ceeb toom rau koj tias, noj zaub lossis txiv hmab txiv ntoo xwb, nws nyuaj heev rau kev ntxiv cov vitamin B txhua hnub, tsis txhob tso tseg koj tus kheej cov nqaij lossis cov khoom siv mis nyuj, yog li koj tuaj yeem ua rau koj tus kheej raug mob ntau.. Cia peb saib ze dua ntawm txhua cov vitamin ntawm peb sab saum toj.
Vitamin B1 - thiamine
Thawj zaug pom los ntawm tus kws tshawb fawb Nyij Pooj Suzuki hauv xyoo 1910. Nws tsis muaj peev xwm mus sau nyob rau hauv tib neeg lub cev, thiab yog li ntawd yuav tsum tau systematic replenishment. Rau tib lub laj thawj, nws yog qhov tsis muaj tshuaj lom, vim nws tsuas yog tsis muaj sijhawm los khaws cov nyiaj uas xav tau rau kev lom.
Tsis txaus ntawm B 1hauv tib neeg lub cev ua rau muaj kev cuam tshuam hauv kev ua haujlwm ntawm lub plab zom mov thiab lub hauv nruab nrab paj hlwb vim qhov sib txuam ntawm lactic thiab pyruvic acids hauv cov leeg nqaij.
khoom siv tau zoo
Thiamin nce lub hlwb nrawm, txhim kho kev txawj ntse thiab kev nco. Uplifts mus ob peb vas thiab cuam tshuam rau kev ua hauj lwm ntawm tag nrho cov central paj hlwb. Ua ib feem ncaj qha hauv dej-ntsev, protein, carbohydrate thiab lub zog metabolismCov tshuaj, nrog rau cov txheej txheem ntawm hematopoiesis. Nws yog ib qho tseem ceeb rau kev tswj cov leeg nqaij zoo hauv lub plab zom mov thiab cov hlab ntsha. Rau kev noj qab haus huv, 1-2 mg ib hnub yog txaus.
Nyob rau hauv cov khoom twg tuaj yeem pom
Decomposes sai thaum raug tshav kub, yog li cov khoom noj uas muaj thiamine yog qhov zoo tshaj plaws noj nyoos.
Koj tuaj yeem pom ntau cov vitamin B1 hauv zaub thiab txiv hmab txiv ntoo, xws li:
- cabbage;
- txiv kab ntxwv;
- plum (prune);
- raisins.
Thiab kuj pom muaj nyob rau hauv zaub xws li spinach, nettle, sorrel, parsley thiab mint.
Vitamin B6 - pyridoxine
Tom qab ob peb xyoos, tsuas yog xyoo 1936, nws muaj peev xwm cais tawm cov vitamin tseem ceeb xws li pyridoxine, uas yog qhov tseem ceeb hauv cov tshuaj biochemical enzymatic ntawm ntau cov amino acids. Lub assimilation ntawm cov khoom noj protein (piv txwv li, nqaij) yog tsis yooj yim sua yam tsis muaj pyridoxine. Nrog rau kev siv cov khoom noj ntau zaus, nrog rau kev muaj zog thiab kev ntxhov siab ntev, vitamin B 6sai sai "kawg" thiab yuav tsum tau ua kom rov qab los ntawm sab nraud, txwv tsis pub nws tsis muaj fraught nrog qhov tshwm sim ntawm ntau. kab mob.
Tsis tas li, vitamin B 6 yog koom nrog hauv cov tshuaj carbohydrate metabolism, ua qhov txuas tseem ceeb hauv lub cev lub zog metabolism. Tsis muaj cuab yeej cuab tam. Nws yog ib qho tsim nyog yuav tau noj txog 3 mg ib zaug
Nrog tsis muaj B 6 tuaj yeem ua rau muaj zog tiv thaiv kab mob, lub paj hlwb tsis zoo, xeev siab, kiv taub hau thiab ntau yam kab mob ntawm daim tawv nqaij.
YPyridoxine yog dab tsi
Pab txo qis cov roj cholesterol hauv cov ntshav, koom nrog hauv kev tswj hwm lub plawv. Ua kom muaj kev tiv thaiv thiab txhim kho cov xwm txheej ntawm lub hauv paus paj hlwb. Vim muaj kev koom tes ntawm vitamin B 6hauv kev sib txuas ntawm nucleic acids, muaj qhov txo qis ntawm qhov qaug dab peg thiab cov leeg nqaij, nrog rau kev ua haujlwm qeeb hauv kev laus. Nws muaj cov nyhuv diuretic thiab pab tiv thaiv ntau yam kab mob ntawm daim tawv nqaij. Natural qhov ncauj qhov ntswg los ntawm cov khoom uas muaj pyridoxine yuav pab tau heev rau daim tawv nqaij thiab plaub hau.
zaub thiab txiv hmab txiv ntoo twg muaj vitamin B6
Tsis zoo li thiamine, nws tsis raug rhuav tshem los ntawm kev kho cua sov. Pyridoxine muaj nyob hauv cov khoom noj xws li:
- Banas, strawberries.
- Soybeans.
- Spinach.
- Avocado.
- Ntsuab thiab kua txob, carrots.
- -citrus.
Vitamin B12 - cobalamin
Qhov no tsuas yog cov vitamin uas muaj cov zaub mov tseem ceeb thiab tuaj yeem khaws cia hauv tib neeg lub cev. Txhawm rau kom digestibility zoo, nws yog qhov zoo los siv cov khoom noj uas muaj calcium. Non-toxic thiab zoo heev txawm nyob rau hauv me me koob tshuaj. Qhov kev xav tau niaj hnub ntawm cobalamin yog los ntawm 2 mus rau 5 mgk. Koom tes hauv kev tsim cov protein thiab nucleic acid metabolism. Nrog nws tsis muaj, nws muaj peev xwmCov tsos mob ntawm pernicious anemia thiab mob hlwb puas.
Nyob zoo
Cov cuab yeej tseem ceeb tshaj plaws ntawm cobalamin yog kev tiv thaiv kab mob xws li ntshav ntshav, vim nws txoj kev koom tes hauv kev tsim cov qe ntshav liab thiab, raws li, hauv kev tiv thaiv kev puas tsuaj. Nws tsis yog vim tsis muaj dab tsi uas vitamin B 12yog nrov hu ua "vitamin liab". Yog hais tias ib tug neeg tau txais cov vitamin no txhua hnub raws li qhov nws xav tau, nws lub peev xwm kom mloog tau zoo heev, kev nco zoo dua thiab kev nkag siab ntawm qhov sib npaug. Cobalamin tseem ceeb heev rau cov pob txha loj hlob, yog vim li cas nws thiaj li zoo rau menyuam yaus.
Pom hauv cov khoom
Vitamin B12 hauv zaub thiab txiv hmab txiv ntoo muaj nyob rau hauv koob me me. Yeej, tau kawg, nws nkag mus rau peb lub cev nrog cov khoom noj xws li nqaij, ntses thiab nqaij nruab deg, siab (tus thawj coj hauv vitamin B 12), qe, cheese thiab qaub cream. Thiab ua tsaug rau nws cov cua kub tsis kam, nws khaws cov khoom muaj txiaj ntsig hauv txhua txoj kev ua noj. Yog li, cov vitamin B no hauv zaub thiab txiv hmab txiv ntoo tsis tsim nyog nrhiav, txawm li cas los xij, ib qho me me ntawm B12 tuaj yeem pom muaj hauv cov dos ntsuab, spinach, lettuce thiab seaweed.
tseem ceeb
- Tag nrho cov saum toj no tsis siv rau cov ntaub ntawv hluavtaws ntawm B vitamins, kev noj haus uas tsis muaj kev saib xyuas kev kho mob tuaj yeem ua tau zoo heevua mob rau lub cev.
- Nco ntsoov, vitamin B hauv zaub thiab txiv hmab txiv ntoo tsis txaus rau lub neej tag nrho thiab noj qab haus huv. Yog li ntawd, tso tseg tag nrho cov nqaij thiab lwm yam tsiaj cov khoom uas nyiam zaub thiab txiv hmab txiv ntoo, koj tuaj yeem ua rau muaj kev phom sij rau koj lub cev.
