Cov khoom noj uas muaj vitamin nyob rau hauv loj qhov ntau. Yuav ua li cas cov zaub mov muaj vitamin B?

Niaj hnub no, zoo tag nrho cov hnov txog cov miraculous thaj chaw ntawm cov vitamins ntawm pab pawg neeg B. Lawv yog cov luag hauj lwm rau lub qub hauj lwm ntawm lub paj hlwb thiab nyhuv lig rau tus mob. Cov kws kho mob tau ntev muab sau tseg tias cov kev kom tsawg ntawm cov vitamins ntawm cov pab pawg neeg nyob rau hauv lub cev pab txoj kev pom kev thiab muaj txhawb mus rau lub qub chav kawm ntawm physiological dab. Kev noj zaub mov nplua nuj nyob rau hauv cov vitamins, tiv thaiv mob taub hau thiab ua rau nws yooj yim, qhov no yog tshwj xeeb tshaj yog muaj tseeb rau cov yastes yastaw. B complex yog tsis tshua muaj ib qho tseem ceeb rau cov preservation thiab txij nkawm ntawm cov poj niam kev zoo nkauj. Niaj hnub no peb xav qhia rau koj txog cov khoom uas muaj vitamin nyob rau hauv loj qhov ntau.

vitamin B1

Qhov no yog ib tug loj pawg ntawm tshuaj tseem ceeb rau peb lub cev. Peb yuav sim los qhia rau koj txog ntawm lawv, thiab tshwj xeeb tshaj yog hais txog cov nyhuv ntawm lub cev, raws li zoo raws li txog li ib txwm cov khoom, uas yog lawv qhov chaw. Niaj hnub no, cov nom cov kev tshawb fawb paub meej tias ib tug tiag tiag miraculous nyhuv ntawm no vitamin complex neeg, thiab thaum uas tig mus rau lub loj hlob nqi ntawm cov tshuaj qhov chaw. Txawm li cas los, paub txog cov khoom uas muaj vitamin nyob rau hauv loj qhov ntau, koj yuav tsis tau nkag mus rau ntxiv yam khoom ntawm siv nyob rau hauv koj tsev neeg cov nyiaj txiag.

Yog li ntawd, thiamine muaj ib tug zoo ntxim rau lub paj hlwb, lub plawv thiab cov nqaij, slows tus laus txoj kev thiab tshem tawm cov khoom pov tseg thiab toxins. Qhov nruab nrab txhua hnub tus nqi ntawm nws cov - 2 mg. Thiab tam sim no cia saib cov zaub mov uas muaj vitamin B1 nyob rau hauv loj qhov ntau. Qhov no yog feem ntau ib tug Brewer lub poov xab thiab sprouted nplej nplej, bran thiab daim siab. Irreplaceable qhov chaw yog sunflower noob thiab noob hnav noob. Lawv yog cov nplua nuj nyob rau hauv nkaub qe, buckwheat, tag nrho cov ceev.

Riboflavin (B2)

Siv cov khoom noj uas muaj vitamin B nyob rau hauv ib tug loj npaum li cas, koj muab koj lub cev noj qab haus huv thiab thiav. Hais tias tsis muaj ntawm no enzyme yog feem ntau qhov ua rau ntawm ntau yam kab mob nyob rau hauv ib tug ncaj hluas uas muaj hnub nyoog. Qhov no tsis tshua muaj rov qab mob thiab neuralgia, strokes thiab lub plawv tawm tsam, kev nyuaj siab thiab tshaj. Nyob rau hauv kev, yog hais tias peb tham txog vitamin B2, nws koom nyob rau hauv oxidation-txo tshua nyob rau hauv lub synthesis thiab rhuav tshem ntawm cov nqaijrog, lub assimilation ntawm cov as-ham. Riboflavin nyob rau hauv loj qhov ntau nyob rau hauv cov nqaij thiab khoom noj siv mis. Nyob rau hauv tas li ntawd, cov kev pab yog qe, ntses, nplej, legumes, tshuaj ntsuab thiab pom zaub. Tus txiv neej teev yuav tsum tau kwv yees li 2 mg riboflavin. Cov nyiaj no yuav muab tau los ntawm 50-100 g cheese los yog tsev cheese. Raws li koj tau pom, cov khoom uas muaj vitamin B2 nyob rau hauv loj qhov ntau, yog cov zoo paub thiab muaj, thiab txhua tus neeg muaj peev xwm xaiv cov neeg uas muaj ntau mus rau lawv los.

nicotinic acid

Qhov no vitamin muaj ntau lub npe. Nws yog hu ua niacin, vitamin PP thiab vitamin B3. Nws yog tseem ceeb heev rau lub cev, nws yuav siv sij hawm ib tug active ib feem nyob rau hauv lub synthesis ntawm cov nqaijrog, Sibhawm thiab cov tshuaj hormones. Yuav ua li cas yog tseem ceeb tshaj plaws - tsis muaj no vitamin tsis muaj peev xwm ua ib txwm hlwb. Qhov no muaj ib tug tsis zoo feem on nco thiab xav, npau suav. Nws yog yog li ntawd tsim nyog kom muaj xws li nyob rau hauv lub txhua hnub khoom noj ntawm cov khoom noj uas muaj vitamin B3 nyob rau hauv loj qhov ntau. Cov me me ntawm nicotinic acid tsim los ntawm lub cev, tab sis qhov no yog feem ntau tsis txaus mus them rau cov txhua txhua hnub uas yuav tsum tau. Lub hnub yuav tsum tau 15-20 mg ntawm lub vitamin. Qhov zoo tshaj plaws qhov chaw yog nqaij npuas thiab nqaij nyuj siab, nceb thiab tag nrho cov legumes, Brewer lub poov xab, txiv laum huab xeeb thiab qe.

Me-paub txoj lw ntxhia

Qhov no choline, los yog vitamin B4. Nws yog tsis tshua muaj cais nyias, txawm li cas los, xav tias cov pab pawg neeg raws li ib tug tag nrho, koj yuav tsum nco ntsoov txog nws. Cov khoom noj uas muaj vitamin nyob rau hauv loj qhov ntau, yuav tsum tau nyob rau hauv koj cov lus txhua txhua hnub, uas yog vim li cas niaj hnub no peb txiav txim siab tsa kev kawm. Kuv yuav tsum hais tias choline heev tsis ncaj ncees xam tau tias yog ib tug me kab keeb. Nws yog tsuas irreplaceable rau lub cev vim hais tias nws muab cov thauj thiab cov metabolism hauv ntawm rog nyob rau hauv lub siab. Nyob rau hauv tas li ntawd, choline thiab normalizes lub paj hlwb. Qhov zoo tshaj plaws qhov chaw yog pa khoom. Qhov no nqaij thiab Brewer lub poov xab, hwv, cheese, qe thiab legumes, ntau yam zaub thiab oily ntses.

Heev ntawm nthuav cov fact, tias kuv xav qhia. Vitamins ntawm no loj pab pawg neeg yog ib qho tseem ceeb heev rau peb lub cev. Txawm li cas los, txawm ib tug me me koob tshuaj ntawm cov cawv kiag kom lawv puas tsuaj, ces tom qab ib tug dag tsiab peb caug lub cev xav tau kev pab replenishment. Nws tseem ceeb heev rau kom qhov tsawg ntawm cov vitamin B pab pawg neeg nrog loj lub cev thiab kev puas hlwb kev nyuaj siab.

pantothenic acid

Nws yog ib heev nyuaj rau hais tias yog dab tsi nyob rau hauv tib neeg lub cev teb vitamin B5. Zoo tag nrho cov metabolic dab npaj mus nrog nws koom tes, tag nrho cov ntaub so ntswg thiab tshuab yog nyob ntawm seb dab tsi nkag. Tsis tas li ntawd, pantothenic acid yog ib yam ntawm cov tug ciav ntawm cov tub ntxhais hluas, uas pab txoj kev daim tawv nqaij mob thiab normalizes Cns ua hauj lwm. Qhov no yog qhov vitamin uas muaj peev xwm yuav absorbed los ntawm daim tawv nqaij, ces nws yuav siv tau rau kev npaj ntawm ntau yam qhov ncauj qhov ntswg. Nyob rau hauv lub hnub nws yuav tsum tau haus 10-12 mg. Nws muaj vitamin B5 nyob rau hauv buckwheat thiab oatmeal, poov xab, thiab neeg rau, thiab legumes. Yog qhov no kuj yog lub siab thiab ntses, zaub thiab nkaub qe, ntau zaub thiab txiv hmab txiv ntoo.

Tseem ceeb cov vitamins - B6

Txawm tias muaj tseeb hais tias lub cev yuav tsum tau tag nrho cov vitamins B, tsis muaj kev zam, uas sawv nyob rau hauv lub forefront. Thaum twg cov kab mob ntawm lub paj hlwb nyob rau hauv thawj qhov chaw nws yog tshuaj. Nws tau muab kev koom tes nyob rau hauv pua pua ntawm enzymatic tshua ntawm metabolism. Pyridoxine yog tseem ceeb heev rau txoj kev loj hlob ntawm tus me nyuam lub hlwb thaum lub sij hawm thaum thiab postnatal lub sij hawm, yog li lub expectant niam koj yuav tsum optimize koj noj. Cov khoom noj uas muaj vitamin B6 nyob rau hauv loj tus xov tooj - nws yog ib tug noog, nqaij, nqaij ntses, qos yaj ywm thiab lwm yam nplawv zaub. Nyob rau hauv tas li ntawd, yog ib lub tseem ceeb tshaj plaws qhov chaw ntawm B6 xws li txiv hmab txiv ntoo (tsuas yog citrus). Txhua hnub tus nqi - txog 3 mg. Nyob rau hauv cov ntaub ntawv no, nco ntsoov tias txhua yam thermal kho mob thiaj li tau cov ntsiab lus ntawm cov vitamins B los ntawm hais txog ib tug peb lub hlis twg. Nqaij yog pom zoo kom noj nyob rau hauv ib tug muab ob npaug rau boiler txuag lub siab tshaj plaws uas pab tau vitamins.

folic acid

Paub rau tag nrho cov poj niam uas muaj nyuam qhuav ua niam. Los ntawm cov heev thawj zaug mus rau ib tug kws kho mob cev xeeb tub poj niam tau txais ib tug pom zoo coj B9. Lub fact tias nws yog qhov tseem ceeb rau lub qub tsim ntawm lub neural raj, thiab yog lub hauv paus rau lub neej yav tom ntej txoj kev loj hlob ntawm tus kab mob. Cov neeg uas noj txaus cov nqi ntawm cov folic acid ua ntej cev xeeb tub thiab thaum lub sij hawm thawj peb lub hlis, lub sij hawm ntawm kev tsim kev txawv txav nyob rau hauv lub fetus yog tsawg tshaj li cov poj niam, leej twg, vim hais tias cov mov xyuas tej nws nyiaj tsawg. Nyob rau hauv qhov tseeb kho cov tsis muaj B9 yooj yim. Nws yog nyob rau hauv zoo kawg kom muaj nuj nqis nyob rau hauv daim siab thiab nceb, nkaub qe thiab buckwheat, zaub paj thiab cov poov xab, dos, carrots thiab qhwv. Cov khoom noj uas muaj loj nyiaj ntawm cov vitamins B muaj peev xwm thiab yuav tsum nyob rau hauv koj cov lus txhua txhua hnub, vim hais tias lawv tsis nyob rau hauv luv luv mov.

cobalamin

Xeem on peb daim ntawv teev, tab sis nws yog tus thawj nyob rau hauv qhov tseem ceeb. Nws yuav muab tso rau tom ntej no mus vitamin B6. Peb lub cev tsis tau ke nws ntawm nws tus kheej, thiab yog li ntawd, tus nqi nyob nkaus rau qhov nqi koj tshuav noj cov zaub mov. Tus thawj B12 yog lub luag hauj lwm rau cov tsim cov ntshav liab. Nws yuav siv sij hawm yog ib feem nyob rau hauv zus tau tej cov paj hlwb, yog muab kev koom tes nyob rau hauv lub plab zom mov ntawm cov protein, carbohydrate thiab muaj roj metabolism. Nws ua num ua ke nrog cov vitamins ntawm lwm pab pawg neeg, uas txhais tau tias tsis muaj nws yuav tsis yuav absorbed thiab tus so ntawm qhov tsim nyog ib txoj lw ntsiab. Tag nrho cov hnub lub cev yuav tsum tau 3 g B12. Khoom noj uas muaj vitamin B12 nyob rau hauv loj qhov ntau - yog feem ntau ib tug zaub mov ntawm cov tsiaj keeb kwm. Tus thawj coj muaj peev xwm yuav tau ua nqaij menyuam nyuj siab. Lot B12 nyob rau hauv nqaij ntses nyoo thiab cov ntses, txawm nyob rau hauv lub seaweed, uas yuav ua tau ib qho kev xaiv rau vegetarians. Khoom noj siv mis, cheese, tsev cheese - yog lwm qab tas li ntawd mus rau lub ntsiab kev kawm ntawm siab cobalamin.