Vitamins ntawm pab pawg B nyob rau hauv cov zaub mov yog qhov tseem ceeb tshaj plaws rau kev noj qab haus huv thiab kev thaj yeeb. Yog tias peb tham txog ib txoj hauv B vitamins, lawv yuav tsum noj nrog cov khoom noj txhua hnub, raws li cov tshuaj no tsis khaws cia los ntawm lub cev. Cov dej num ntawm cov vitamins yog nyob rau hauv feem ntau ntau yam ntawm tib neeg lub cev, thiab rau kev khiav haujlwm ntawm tag nrho cov kabmob thiab tshuab nws yog ib qho tseem ceeb los tswj lawv cov qib theem.
Nyob rau hauv cov khoom uas nrhiav cov vitamin B1?
Cov vitamins no txhawb cov synthesis ntawm lub zog los ntawm cov zaub mov, yog li nws muaj nyob rau hauv lub cev yog incredibly tseem ceeb rau cov metabolism. Ntxiv nrog, vitamin B1 plays lub luag hauj lwm tshwj xeeb hauv libido rau cov txiv neej thiab cov poj niam, nrog rau cov txiv neej muaj peev xwm. Nws deficiency significantly cuam tshuam kev noj qab haus huv thiab kev noj qab haus huv, yog li ntawd nws yog ib qho tseem ceeb kom tau txais nws nrog cov khoom:
- brewer cov poov xab;
- lean nqaij npuas;
- sprouted nplej nplej;
- peanuts nrog tev;
- noob;
- pom taum.
Kev noj qab haus huv tas li ntawm cov vitamin B1 yog ib qho tseem ceeb rau cov neeg uas muaj teeb meem nrog cov thyroid caj pas.
Yam khoom noj dab tsi muaj vitamin B2?
Vitamin B2 hauv cov khoom noj los yog cov tshuaj tshwj xeeb yog qhov tseem ceeb heev uas yuav tsum tau ua ntu zus. Nws muaj nuj nqi yog cov synthesis ntawm cov protein thiab rog hauv lub cev, kev koom tes hauv tus txheej txheem ntawm hematopoiesis, normalization ntawm kev ua hauj lwm ntawm lub plab thiab lub siab. Nws yog riboflavin (thib ob lub npe ntawm vitamin B2) normalizes lub zeem muag, thiab tseem muaj qee yam tiv thaiv lub qhov muag los ntawm cov teeb meem ntawm hnub ci ultraviolet rays. Nws yuav tsum tau noj nyob rau hauv cov khoom:
- brewer cov poov xab;
- lean nqaij thiab ntses;
- nplooj siab;
- nceb noj;
- ntsuab peas, liab kua txob, zaub txhwb qaib, celery, zaub ntsuab ntsuab;
- mis nyuj;
- qe;
- bran, buckwheat.
Yog hais tias cov vitamin B2 nyob rau hauv lub cev me me - qhov no yuav cuam tshuam tag nrho cov cheeb tsam ib zaug. Tias yog vim li cas nws tseem ceeb heev kom nco qab txog nws qhov ntau ntawm cov zaub mov.
Hauv cov khoom uas koj yuav pom vitamin B5?
Vitamin B5 nyob rau hauv cov khoom noj los yog raws li cov tshuaj kuj tseem ceeb heev rau tib neeg lub cev. Pantothenic acid (lub npe thib ob ntawm cov vitamins B5) muab kev koom tes hauv cov metabolism, txhawb cov nqaij zoo, tiv thaiv kev qaug zog thiab tsuas yog qhov tsim nyog rau kev ua si ntawm lub hauv nruab nrab lub paj hlwb. Koj tuaj yeem tau txais los ntawm cov zaub mov los ntawm kev noj cov zaub mov nram qab no:
- brewer cov poov xab;
- nplooj siab, lub raum, lub plawv;
- nqaij, nqaij qaib, ntses;
- qe;
- tag nrho cov zaub ntsuab;
- cov noob thiab cov noob txiv ntoo.
Qhov tsis muaj peev xwm ntawm cov vitamin no yog tsawg, vim hais tias nws muaj nyob rau hauv ntau cov khoom noj. Nws tsis txaus ntshai tsuas yog cov neeg uas tsim txom lawv tus kheej nrog cov zaub mov tsis nruj heev.
Nyob rau hauv cov khoom uas nrhiav cov vitamin B6?
Cov khoom uas muaj vitamin B6 yog ib qho tseem ceeb rau tib neeg lub cev: pyridoxine (ob lub npe) yog tsim nyog rau kev tso tawm ntawm lub cev cov nqaijrog, cov rog thiab carbohydrates. Qhov kev xav tau rau cov vitamins no yog qhov muaj zog tshwj xeeb tshaj yog thaum tus neeg muaj kev nyuab siab los yog muaj kev ntxhov siab heev. Koj tuaj yeem tau txais cov vitamin B6 hauv cov khoom:
- qe;
- nplooj siab, lub raum, lub plawv;
- nqaij nyug;
- mis nyuj;
- ntsuab kua txob, carrots, cabbage;
- melon.
Nws yog ib qho tseem ceeb tshwj xeeb yog noj vitamin B6 rau cov neeg laus thiab thaum lub sijhawm cev xeeb tub.
Yam khoom noj dab tsi muaj vitamin B12?
Cov khoom uas muaj vitamin B12 yog ib qho tseem ceeb ntawm kev noj zaub mov zoo. Nws yog lub caij no uas ua rau lub cim xeeb thiab kev mloog zoo, ua haujlwm hauv lub siab thiab
- nplooj siab, lub raum, lub plawv;
- nqaij nruab deg thiab ntses;
- cheese;
- nqaij ntawm cov tsiaj thiab noog.
Raws li nws yog qhov yooj yim twv, kev noj cov zaub mov tsis nruj heev, tau txais cov vitamin los ntawm cov zaub mov tsis tiav. Rau cov neeg uas tsis kam noj nqaij tsiaj, nws yog txaus noj cheese.