Cov khoom ntawm peb kev noj haus yog tsis txaus saturated nrog tseem ceeb tshuaj, yog li muaj ib tug xav tau ntxiv txais ntawm vitamin-pob zeb hauv av complexes. Txawm li cas los xij, tsis yog tag nrho cov khoom cua vitamins zoo absorbed los ntawm lub cev. Tsis tas li ntawd, thaum noj cov tshuaj vitamins, nws tsim nyog xav tias cov tshuaj vitamin tsis zoo yog nyob ntawm kev sib txuas ntawm txhua qhov uas lawv tau txais.
Mus rau cov vitamins nrog pluag digestibility muaj vitamins ntawm pab pawg neeg B. Vim li no, nws raug nquahu kom txhaj cov tshuaj no rau hauv lub cev hauv daim ntawv txhaj tshuaj.
Kev sib raug zoo ntawm lawv tus kheej ntawm cov vitamins ntawm pab pawg B
Hais txog kev sib tw ntawm cov vitamins B, nws yog ib qho tseem ceeb teev hais tias cov tshuaj ua ke tsis tsuas yog nrog lwm cov vitamins thiab minerals, tab sis kuj nrog txhua lwm yam. Vitamin B6 tuaj yeem tsis txuam nrog vitamin B1, thaum lawv cuam tshuam nrog rau kev sib cais ntawm txhua lwm yam. Tab sis muaj vitamin B2 vitamin B6 ua ke, nrog rau magnesium, calcium , zinc. Tsis tas li ntawd, nws yog ib qho ua tau los ua ke cov vitamins nyob rau hauv xws li ib tug ua ke: B2, B6, B9, thiab kuj B2, B5, B9.
Vitamin B6 kuj fits zoo nrog B12. Txawm li cas los, tis ntawm qhov no, cov kws kho mob pom zoo siv yau lossis txhaj cov tshuaj no cais. Yog tias koj xav tau cov kabmob sib txawv B txawv, ces nws yog qhov zoo tshaj rau lawv txhua hnub.
Lub cev ntawm B vitamins nrog lwm cov vitamins
Kev tsim nyog ntawm cov vitamins ntawm pab pawg neeg b nrog lwm cov vitamins muaj ib tug xov tooj ntawm nta:
- vitamins ntawm pab pawg B, thiab tshwj xeeb tshaj yog B12 yuav tsum tsis txhob ua ke nrog vitamin C (ascorbic acid), vim nws tsis tso B12 rau metabolize;
- vitamins B2, B6 thiab B9 tuaj yeem ua ke nrog vitamin K;
- B6 thiab B12 nrog rau cov vitamin D;
- nruab nrab ntawm qhov kom tsawg ntawm vitamin B12 thiab vitamin A yuav tsum muaj tsawg kawg yog 12 xuab moos;
- B2 muaj peev xwm ua ke nrog vitamin A.
Cov rooj sib luag ntawm cov vitamins ntawm pab pawg B
Ib txoj kev zoo ntawm cov tshuaj yeeb dej caw
| B2 - B6 | B2 pab B6 mus rau hauv daim ntawv thiab kom ntau li ntau tau |
| B2 - zinc | B2 pab kom tau zoo dua ntxiv zinc |
| B6 - calcium, zinc | B6 pab kom nyob twj ywm hauv lub cev ntawm zinc thiab calcium |
| B6 - magnesium | Nkag siab ib leeg pab ib leeg zom zaws |
| B9-C | Vitamin C ncua B9 nyob rau hauv cov nqaij ntawm lub cev |
| B12 - calcium | B12 yog digested nrog calcium |
Tsis zoo ua ke ntawm cov yeeb tshuaj:
| B1-B2, B3 | B1 raug rhuav tshem hauv lub sijhawm ntawm B2 thiab B3 |
| B1-B6 | B6 tiv thaiv B1 los ntawm kev ua bioavailable rau cov nqaij hauv lub cev |
| V6 - W12 | B6 raug rhuav tshem ntawm B12 |
| B9 - zinc | Txuam nrog lwm tus |
| B12-C, hlau, tooj liab | B12 ua rau lub neutralization ntawm cov tshuaj thiab lawv tag nrho uselessness rau lub cev |