Qhov tseeb tias peb cov khoom noj yuav tsum tsis ua rau kom txuam nrog cov phaus ntxiv - txhua tus poj niam paub. Qee cov tseem siv txoj kev paub no zoo heev hauv lawv cov khoom noj khoom haus. Raws li rau cov vitamins, lawv, raws li ib tug teeb meem ntawm chav kawm, yog tam sim no nyob rau hauv lawv cov nyuj boiled nrog cabbage. Thiab no tsis yog!
Raws li nws muab, ntau ntawm kiv cua ntawm kev noj haus txom nyem los ntawm beriberi - ib tug tsis muaj vitamin B1. Qhov no tsis meej, thawj ntawm tag nrho cov, tshwm nws tus kheej nyob rau hauv daim ntawv ntawm tsis tuaj-mindedness thiab irritability. Hauv kev txiav txim siab rau peb cov khoom noj tsis tsuas yog noj nrog lawv cov kilograms, tab sis tib lub sij hawm thiab muab cov khoom kom zoo, xav txog cov ntsiab lus B vitamins hauv cov zaub mov.
B1 los yog Thiamine yeej muaj kev koom tes hauv cov txheej txheem metabolic, kev sib cais ntawm cov rog, carbohydrates thiab proteins. Tsis tas li ntawd, nws koom rau hauv kev ua haujlwm ntawm lub paj hlwb, thiab tseem yog ib qho kev thaiv teeb meem rau lub cev tiv thaiv cov teebmeem ntawm toxins. Yam khoom noj dab tsi muaj vitamin B1:
- daim siab, nqaij npuas thiab nqaij nyug giblets;
- rye qhob cij;
- oats, buckwheat porridge;
- taum;
- qos yaj ywm.
B2 los yog Riboflavin yog lub luag haujlwm rau kev ua me nyuam, cov synthesis ntawm erythrocytes thiab tshuaj tiv thaiv, nrog rau kev zoo nkauj thiab kev kho mob ntawm daim tawv nqaij, plaub hau thiab rau tes. Dej-soluble, tshaj yog excreted los ntawm zis. Cov ntsiab lus ntawm cov vitamins B2 nyob rau hauv cov zaub mov:
- almonds thiab ntoo thuv ceev;
- nplooj siab;
- mackerel;
- apricots;
- mis nyuj khoom.
B3 los yog nicotinic acid yog ib qho tseem ceeb heev rau cov vitamin rau qhov kev ua haujlwm ntawm lub plawv mob, nws ua rau cov hlab ntaws, koom rau hauv cov txheej txheem ntawm cov tshuaj oxidation. Yam khoom noj dab tsi yog siab hauv vitamin B3:
- taum;
- txiv lws suav;
- pob kws;
- cov hnub nyoog;
- cheese.
B5 los yog pantothenic acid muab kev koom tes hauv cov qe ntshav, cov tshuaj tua kab mob, amino acids, metabolism ntawm cov rog, carbohydrates thiab proteins. Hauv cov khoom:
- yolk;
- nplooj siab;
- nceb noj;
- broccoli;
- bran.
B6 lossis pyridoxine yog lub luag haujlwm kom txo cov leeg ntawm cov leeg thaum lub sijhawm pw tsaug zog, lub cev tsis ua haujlwm, lub luag haujlwm ntawm cov kabmob proteins thiab cov roj ntsha. Muaj:
- cabbage;
- bananas;
- cherries;
- txiv lws suav;
- lemons.
B8 los yog biotin yog ib qhov chaw muaj vitamin zoo nkauj. Nws tseem ceeb heev rau cov tawv nqaij thiab plaub hau. Lub luag hauj lwm rau txoj kev loj hlob ntawm tes, metabolism, thiab kev siv lwm cov vitamins B. Kev ua haujlwm rau cov qog hws. Hauv cov khoom noj khoom haus:
- spinach;
- nceb noj;
- poov xab;
- soybean;
- nplooj siab thiab ob lub raum.
B9 los yog folic acid yog lub luag hauj lwm rau kev ua hauj lwm ntawm lub hlwb thiab lub cev, lub cev ntawm cov hlwb, hauv tib neeg lub cev tsis tau ua. Hauv cov khoom:
- cheese;
- caviar;
- daim siab thiab lub raum;
- nplooj ntsuab;
- txiv lws suav;
- cereals.
B12 los yog cobalamin ua rau kev nco, concentration, yog lub luag haujlwm rau kev ua haujlwm ntawm lub hlwb, kev loj hlob thiab kev qab los noj mov zoo. Muaj:
- qe;
- cov khoom mis nyuj;
- lub siab.
B13 los yog orot acid yog kev koom tes hauv cov khoom xyaw ntawm cov vitamins, hepatocytes, lub luag haujlwm rau kev ua me nyuam, kev mob hauv siab. Hauv cov khoom:
- lactic acid serum;
- coagulated mis nyuj haus.
B15 (pangamic acid) thiab B 17 (laetral) yog cov tshuaj vitamin zoo li.
Qhov ntawd yog txhua yam. Peb disassembled cov ntsiab lus ntawm tag nrho cov vitamins B hauv cov zaub mov. Qhov xaus nws tus kheej tshwm sim: cov vitamins ntawm pab pawg neeg B yog cov tseem ceeb hauv kev ua haujlwm ntawm tag nrho cov kab mob, lawv txhua tus koom tes hauv cov txheej txheem loj metabolic, cov synthesis ntawm lub hlwb, thiab tseem lav txog peb cov zaub mov zoo thiab ntxim siab. Lawv yog cov dej-soluble, tsis txhob sau thiab tawm. Devote koj tus kheej mus xav txog kev poob phaus, tsis txhob hnov qab txog cov kev xav tau ntawm koj lub cev thiab ua kom tiav cov khoom siv vitamin B!