Hnub no, yuav luag txhua tus tau hnov txog cov khoom zoo ntawm cov vitamins B. Cov kws kho mob tau sau ntev ntev tias kev noj cov vitamins ntawm pab pawg no hauv lub cev ua kom lub zeem muag zoo dua qub thiab ua rau muaj kev ua haujlwm zoo ntawm txhua txoj haujlwm physiological. Kev noj cov zaub mov uas muaj cov vitamins no tiv thaiv thiab txo qhov mob taub hau, tshwj xeeb tshaj yog rau migraines. Complex B yog qhov tseem ceeb heev rau kev khaws cia thiab kev saib xyuas ntawm poj niam kev zoo nkauj. Hnub no peb xav qhia koj txog cov khoom noj uas muaj vitamin B ntau ntau.
Vitamin B1 Vitamin B1
Nov yog ib pab pawg loj ntawm cov khoom uas tsis muaj rau peb lub cev. Peb yuav sim qhia koj txog txhua yam ntawm lawv, txog cov yam ntxwv thiab cov txiaj ntsig ntawm lub cev, nrog rau cov khoom siv li niaj zaus uas yog lawv qhov chaw. Hnub noCov kev tshawb fawb tau lees paub qhov ua tau zoo kawg nkaus ntawm cov vitamin complex rau tib neeg, thiab nyob rau tib lub sijhawm, tus nqi ntawm cov tshuaj yog loj hlob. Txawm li cas los xij, paub txog cov khoom noj uas muaj vitamin B ntau, koj tsis tas yuav nkag mus rau ib qho khoom siv ntxiv hauv koj tsev neeg pob nyiaj siv.
Yog li, thiamine muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub paj hlwb, lub plawv thiab cov leeg, ua rau cov txheej txheem laus thiab tshem tawm cov co toxins. Nws qhov nruab nrab txhua hnub yog 2 mg. Tam sim no cia saib cov khoom noj uas muaj vitamin B1 ntau ntau. Qhov no feem ntau yog brewer cov poov xab thiab sprouted nplej nplej, bran thiab siab. Sunflower thiab noob hnav noob yog irreplaceable. Lawv nplua nuj nyob rau hauv qe qe, buckwheat, tag nrho cov txiv ntoo.
YRiboflavin (B2)
Kev noj cov zaub mov uas muaj vitamin B ntau, koj yuav ua rau koj lub cev noj qab haus huv thiab ua haujlwm ntev. Nws yog qhov tsis muaj cov enzyme no uas feem ntau ua rau muaj ntau yam kab mob thaum muaj hnub nyoog hluas. Cov no yog osteochondrosis thiab neuralgia, mob stroke thiab plawv nres, kev nyuaj siab thiab ntau ntxiv. Tshwj xeeb, yog tias peb tham txog vitamin B2, ces nws koom nrog hauv cov tshuaj tiv thaiv redox, nyob rau hauv kev sib txuas thiab rhuav tshem cov proteins, thiab kev nqus ntawm cov as-ham. Riboflavin muaj ntau nyob rau hauv cov nqaij thiab cov khoom siv mis nyuj. Lwm qhov chaw muaj xws li qe thiab ntses, cereals, legumes, zaub ntsuab thiab nplooj zaub. Ib tug neeg xav tau 2 mg ntawm riboflavin ib hnub twg. Cov nyiaj no tuaj yeem50-100 g ntawm cheese los yog tsev cheese. Raws li koj tuaj yeem pom, cov khoom noj uas muaj vitamin B2 ntau yog paub zoo thiab muaj, thiab txhua tus neeg tuaj yeem xaiv cov uas nws nyiam ntau dua.
Nicotinic Acid Y
Cov vitamin no muaj ntau lub npe. Nws yog hu ua niacin, vitamin PP thiab vitamin B3. Nws yog ib qho tseem ceeb heev rau lub cev, nws yuav siv sij hawm ib feem nyob rau hauv lub synthesis ntawm proteins, rog thiab cov tshuaj hormones. Qhov tseem ceeb tshaj plaws, tsis muaj cov vitamin no, lub hlwb tsis tuaj yeem ua haujlwm zoo li qub. Qhov no cuam tshuam rau kev nco thiab kev xav, pw tsaug zog. Yog li ntawd, nws yog ib qho tsim nyog yuav tsum suav nrog cov khoom noj uas muaj vitamin B3 hauv cov khoom noj txhua hnub. Hauv ib qho me me, nicotinic acid yog tsim los ntawm lub cev, tab sis qhov no feem ntau tsis txaus los npog cov kev xav tau niaj hnub. Ib hnub yuav tsum tau 15-20 mg ntawm cov vitamin no. Qhov zoo tshaj plaws yog nqaij npuas thiab nqaij nyug siab, nceb thiab tag nrho cov legumes, brewer's poov xab, txiv laum huab xeeb thiab qe.
A me-paub microelement
Qhov no yog choline, lossis vitamin B4. Nws tsis tshua muaj npe cais tawm, txawm li cas los xij, xav txog cov pab pawg tag nrho, nws yuav tsum nco ntsoov txog nws. Cov khoom uas muaj vitamin B nyob rau hauv ntau ntau yuav tsum nyob rau hauv koj lub rooj txhua txhua hnub, uas yog vim li cas peb txiav txim siab los tsa lub ntsiab lus hnub no. Kuv yuav tsum hais tias choline yog kiag li undeservedly suav hais tias yog ib tug me kab kawm. Nws tsuas yog irreplaceable rau lub cev, raws li nws muab kev thauj mus los thiab metabolism ntawm cov rog nyob rau hauv daim siab. Tsis tas li ntawd, choline normalizes kev ua haujlwm ntawm lub paj hlwb. Qhov chaw zoo tshaj plaws yog cov khoom noj tsis tu ncua. Cov no yog cov nqaij thiab brewer cov poov xab, tsev cheese thiab cheese, qe thiab legumes, ntau yam zaub thiab oily ntses.
Ntxim qab heev uas kuv xav share. Cov vitamins ntawm pawg loj no tseem ceeb heev rau peb lub cev. Txawm li cas los xij, txawm tias ib koob me me ntawm cawv ua rau lawv puas tsuaj, yog li tom qab cua daj cua dub noj mov lub cev yuav tsum tau rov ua dua. Nws kuj tseem ceeb heev kom tau txais cov vitamins B thaum lub sij hawm muaj kev ntxhov siab rau lub cev thiab lub hlwb.
YPantothenic acid
Nws yog ib qho nyuaj hais raws nraim qhov vitamin B5 yog lub luag haujlwm rau hauv tib neeg lub cev. Yuav luag tag nrho cov txheej txheem metabolic pib nrog nws txoj kev koom tes, tag nrho cov ntaub so ntswg thiab lub cev nyob ntawm nws qhov kev noj haus. Tsis tas li ntawd, nws yog pantothenic acid uas yog ib hom elixir ntawm cov tub ntxhais hluas, uas txhim kho cov tawv nqaij mob thiab normalizes lub hauv paus paj hlwb. Qhov no tsuas yog cov vitamin uas tuaj yeem nqus tau los ntawm daim tawv nqaij, yog li nws tuaj yeem siv los npaj ntau lub ntsej muag. Nws yuav tsum tau noj 10-12 mg ib hnub twg. Muaj vitamin B5 nyob rau hauv buckwheat thiab oatmeal, poov xab thiab ceev, legumes. Daim siab thiab ntses, zaub ntsuab thiab qe qe, ntau yam zaub thiab txiv hmab txiv ntoo kuj yog qhov chaw.
YEssential Vitamin B6
Txawm tias lub cev xav tau tag nrho cov vitamins B yam tsis muaj kev zam, qhov no yog qhov ua ntej. Nrog rau txhua yam kab mob ntawm lub paj hlwb, ua ntej ntawm tag nrho covtsa nws. Nws koom nrog ntau pua ntawm cov tshuaj enzymatic metabolic. Pyridoxine yog ib qho tseem ceeb heev rau kev loj hlob ntawm tus me nyuam lub hlwb nyob rau hauv lub cev xeeb tub thiab postpartum lub sij hawm, yog li ntawd tus expectant niam yuav tsum tau optimize nws cov khoom noj khoom haus. Cov khoom noj uas muaj vitamin B6 yog nqaij qaib, nqaij thiab ntses, qos yaj ywm thiab lwm yam zaub uas muaj hmoov txhuv nplej siab. Tsis tas li ntawd, ib qho tseem ceeb tshaj plaws ntawm B6 yog txiv hmab txiv ntoo (nrog rau cov txiv hmab txiv ntoo citrus). Kev noj tshuaj txhua hnub yog kwv yees li 3 mg. Nyob rau tib lub sijhawm, nco ntsoov tias txhua qhov kev kho cua sov txo cov ntsiab lus ntawm B vitamins los ntawm ib lub hlis twg. Nqaij tau pom zoo ua noj hauv ob chav boiler kom khaws qhov siab tshaj plaws ntawm cov vitamins muaj txiaj ntsig.
Txhua tus poj niam uas nyuam qhuav dhau los ua niam. Los ntawm thawj zaug mus ntsib kws kho mob, tus poj niam cev xeeb tub tau txais kev pom zoo kom noj B9. Qhov tseeb yog tias nws yog ib qho tseem ceeb heev rau kev tsim ib txwm ntawm cov hlab ntsha neural, thiab qhov no yog lub hauv paus rau kev loj hlob ntawm lub neej yav tom ntej. Cov neeg uas tau txais cov folic acid ntau txaus ua ntej cev xeeb tub thiab thaum thawj peb lub hlis twg, txoj hauv kev ntawm kev loj hlob txawv txav ntawm tus me nyuam hauv plab yog qis dua cov poj niam uas, vim muaj kev txwv tsis pub noj haus, tau ntsib nws qhov tsis txaus. Qhov tseeb, ua kom tsis muaj B9 tsis yog qhov nyuaj. Nws muaj nyob rau hauv ntau qhov ntau hauv daim siab thiab nceb, qe qe thiab buckwheat, cauliflower thiab poov xab, dos, carrots thiab cabbage. Cov zaub mov uas muaj cov vitamins B ntau tuaj yeem thiab yuav tsum nyob ntawm koj lub rooj txhua hnub, vim lawv tsis muaj qhov tsis txaus.
Kobalamin
Kawg ntawm peb cov npe, tab sis thawj qhov tseem ceeb. Nws tuaj yeem muab tso rau ntawm cov vitamin B6. Peb lub cev tsis tuaj yeem tsim nws ntawm nws tus kheej, uas txhais tau hais tias nws cov nyiaj nyob ntawm kev noj zaub mov zoo. B12 feem ntau yog lub luag haujlwm rau kev tsim cov qe ntshav liab. Nws koom nrog hauv kev tsim cov paj hlwb, koom nrog hauv kev nqus cov protein, carbohydrate-rog metabolism. Nws cuam tshuam nrog cov vitamins ntawm lwm pab pawg, uas txhais tau hais tias yog tsis muaj nws lwm yam tseem ceeb kab kawm yuav tsis absorbed. Nyob rau hauv tag nrho, lub cev xav tau 3 micrograms ntawm B12 ib hnub twg. Cov zaub mov uas muaj vitamin B12 ntau yog cov zaub mov ntawm cov tsiaj keeb kwm. Cov thawj coj tuaj yeem suav hais tias yog lub siab nqaij tawv. Ntau B12 hauv cov nqaij nruab deg thiab ntses, txawm tias seaweed, uas tuaj yeem yog qhov kev xaiv rau cov neeg tsis noj nqaij. Cov khoom noj mis nyuj, cheese, tsev cheese, feta cheese yog lwm qhov sib ntxiv rau cov tais diav loj nrog cov ntsiab lus siab ntawm cobalamin.
