Vitamin B pawg muaj yim yam, txhua yam tseem ceeb heev rau peb txoj kev noj qab haus huv. Ua tsaug rau cov vitamin B, peb lub siab, lub paj hlwb, thiab kabmob ntawm lub zeem muag yuav ua haujlwm zoo li qub. Kuj, ib tug ua tsis tau ib vitamin pab pawg neeg rau cov neeg uas xav normalize lawv cov metabolism thiab txhim kho cov hauj lwm ntawm digestive system.
Rau qee qhov, qhov tseem ceeb ntawm lo lus nug, uas cov khoom noj muaj ntau cov vitamin B, yuav ua underestimated los ntawm kev pom zoo ntawm cov kws tshawb fawb tias tib neeg lub cev muaj peev xwm tsim tau lub ntsiab ntawm nws tus kheej. Tab sis, raws li cov kev tshawb fawb ntau heev tau pom, tus nqi ntawm qhov kev tso tawm ywj pheej no tsis txaus.
Cov khoom muaj vitamin B1
Tshwj xeeb feem ntau qhov nyiaj tsawg ntawm no keeb yog pom nrog ib tug ntev-tsawg calorie kev noj haus. Qhov tseem ceeb tshaj plaws ntawm B1, oddly txaus, yog sprouted hom qoob mog nplej. Ntxiv thiab, muaj ntau ntawm nws nyob rau hauv daim siab thiab bran. Yog tias koj muaj noob paj noob hlis los saj, koj yuav tsis xav tias tsis muaj lub npe no.
Ntawm lub hauv paus, txhua qhov khoom noj yuav tsum muaj cov khoom xyaw nram qab no: taum, qos yaj ywm, rye bread, buckwheat porridge . Dab tsi yog qhov tseem ceeb, B1 - ib qhov dej-soluble vitamin, yog li nws qhov tshaj tsis hem koj.
Cov khoom uas muaj vitamin B2
Ib qho loj npaum li cas ntawm cov vitamin no muaj peev xwm pom nyob rau hauv neeg rau. Kuj, cov noob txiv yuav hloov tau los ntawm cov cereals, tab sis lawv muaj qis dua theem B2.
Yog hais tias koj zaum ntawm ib qho zaub mov, ces rau no lub caij nws yog tsim nyog them sai sai rau cabbage thiab Bulgarian kua txob. Yam koj yuav tsum paub, cov zaub no yuav tsum tau sim noj nqaij nyoos. Yog hais tias koj xaiv los ntawm cov txiv hmab txiv ntoo, ces B2 yog heev nyob rau hauv apricots.
Cov khoom noj dab tsi muaj vitamin B3?
Cov tshuaj vitamin no kuj hu ua nicotinic acid. Ua kom tiav rau hauv lub cev, koj yuav tsum them nyiaj txaus rau taum, txiv ntseej, tawv cheese, zaub txhwb qaib, hnub. Tsis tas li ntawd, nws tseem yog ntau heev nyob rau hauv cov khoom ntawm cov tsiaj keeb kwm: nqaij qaib, nqaij nyuj, qe.
Nws yog ib qho tseem ceeb heev kom ntseeg tau tias tsis muaj ntau tshaj qhov no nrog lub caij no. Qhov no tuaj yeem cuam tshuam kev ua haujlwm ntawm lub siab thiab, thaum kawg, koj yuav pib hnov mob xeev siab, zoo nkaus li cua sov, tawv nqaij yuav qhuav, tawm ntawm arrhythmia yog heev tau.
Hauv cov khoom dab tsi yog vitamin B5?
Tshwj xeeb tshaj yog ib tug ntau ntawm no keeb nyob rau hauv daim siab, tab sis nws siv tau kom meej hloov los ntawm cov khoom ntawm cov nroj tsuag keeb kwm. Yog li, B5 tseem yog ntau hauv cov nceb, ntsuab peas, pob kws thiab ceev.
Nco ntsoov hais tias qhov no vitamin yog sai sai sai los ntawm high kub. Interestingly, nws tseem yog ntau nyob rau hauv cawv, pw tshuaj thiab caffeine .
Cov zaub mov muaj nplua nuj nyob hauv vitamin B6
Nws yog ib qho nyuaj rau kev lees paub lub B6 deficiency ntawm lub cev, vim tias cov keeb no feem ntau pom muaj nyob rau hauv ob qho tib si cog thiab tsiaj cov khoom.
Vitamin B6 muaj ntau hauv cov zaub ntsuab, txiv lws suav, zaub paj ntoo, tsawb, qos yaj ywm, cereal, ntses, nqaij, mis.
Yam khoom noj dab tsi yog B9 vitamins?
Lub caij no yog txaus hauv cov khoom noj uas muaj kuab, noob taum, beetroot, zaub ntug hauv paus thiab qoob loo. Raws li rau cov khoom ntawm cov tsiaj keeb kwm, B9 muaj ntau hauv daim siab, caviar, qe thiab cheese.
Nws yog qhov tseem ceeb uas lub cev tau tuaj yeem tsim cov khoom no, yog tias koj qhov kev noj haus tsis tau rau lub sijhawm luv luv siv cov khoom siv saum toj no, ces tsis muaj dab tsi txaus ntshai.
Nyob rau hauv cov khoom B12?
Nws yog ib qho tseem ceeb kom paub tias cov khoom thiab nroj tsuag tsis tuaj yeem coj los ua ke ntawm no rau lawv tus kheej rau lawv tus kheej cov kev xav tau. Tab sis cov tsiaj txhu muaj peev xwm muab cia rau hauv lawv cov ntaub so ntswg, yog li ntawd nws tseem ceeb heev uas koj cov khoom noj muaj nqaij nyug, yaj, nqaij npuas los yog nqaij qaib.