Kaya mwakhala wosadya nyama posachedwa kapena mukuyang'ana kuti muwonjezere zakudya zanu ngati omnivore, mavitamini a B ndi ofunikira kuti mukhale ndi thanzi labwino.Monga gulu la mavitamini asanu ndi atatu, ali ndi udindo pa chilichonse kuchokera ku minofu kupita ku chidziwitso, akutero katswiri wa zakudya Elana Natker.
Malingana ndi Natker, pamene mavitamini a B ali ochuluka kwambiri muzakudya za nyama, ambiriMavitamini a Bangapezekenso m’zakudya za zomera—ngakhale zili zocheperapo.”Ndimalimbikitsa anthu omwe amadya zakudya zamasamba kuti azipeza mbewu zambiri kuchokera ku zakudya monga buledi, kadzutsa komanso pasitala, ”adatero.Masamba monga sipinachi ndi zosakaniza monga yisiti yopatsa thanzi (zokonda zamasamba) zilinso ndi mavitamini ambiri a B.
Mwamwayi, pali zakudya zambiri zoyenera kudya zamasamba ndi omnivores zomwe zimathandiza kukhala ndi thanzi labwino la mavitamini a B asanu ndi atatu.
Vitamini B1, yemwe amadziwikanso kuti thiamine, amagwira ntchito yofunika kwambiri m'maselo osiyanasiyana a m'manja ndipo amangosungidwa m'chiwindi pang'ono, zomwe zimafuna kudya mokwanira tsiku ndi tsiku.Zofooka ndizosazolowereka chifukwa B1 imapezeka muzakudya zofala monga nsomba, nyama, ndi mbewu zonse.Koma kusadya kwambiri, kusayamwa bwino, kutayika kowonjezereka (kudzera mkodzo kapena ndowe), kapena kuchuluka kwa kufunikira (monga pa nthawi yapakati) kungayambitse kuchepa kwa thiamine.
Vitamini B2, kapena riboflavin, ndi antioxidant yofunika yomwe imalimbana ndi ma free radicals omwe angayambitse kutupa.Ndikofunikiranso kutembenuza vitamini B6 kukhala mawonekedwe a bioavailable (aka yogwiritsidwa ntchito), kuteteza thanzi la maso, komanso kuthetsa kuopsa kwa mutu waching'alang'ala.Ngakhale kuti zakudya zopatsa thanzi (inde, ngakhale zakudya zamasamba) zimakhala zolemera mu riboflavin, othamanga okonda zamasamba ndi amayi oyembekezera kapena oyamwitsa akhoza kukhala pachiwopsezo chachikulu chosowa.
Vitamini B3, yomwe imadziwikanso kuti niacin, ndiyofunikira kuti pakhale thanzi la mtima ndi kuzungulira, thanzi laubongo, thanzi la khungu, komanso thanzi lachidziwitso.Mitundu yonse itatu ya vitamini B3 (niacin, nicotinamide, ndi nicotinamide riboside) ndi zotsogola za NAD +, zomwe zimathandizira kugwira ntchito kwa ma cell ndikulimbikitsa ukalamba wathanzi.
Vitamini B5, yemwe amadziwika kuti pantothenic acid, amagwiritsidwa ntchito kupanga coenzyme A, yomwe imathandiza kuti ma enzymes azitha kutulutsa mafuta acids m'magazi.Chifukwa chake, zakudya zokhala ndi vitamini B5 zimalumikizidwa ndi kuchepa kwa hyperlipidemia komwe kumadziwika ndi kuchuluka kwa cholesterol "yoyipa" kapena triglycerides.Ngakhale kuti kafukufuku wochuluka akufunika kuti adziwe momwe amachitira ngati antioxidant, adawonetsa zotsatira zabwino pa kutupa kochepa komwe kumakhudzana ndi matenda a mtima.
Vitamini B6 ndiyofunikira kuti chitetezo chamthupi chikhale cholimba pothandizira kupanga ma lymphocyte (mtundu wa maselo oyera a magazi).Ndikofunikira pakupitilira 100 ma enzymatic reaction, makamaka omwe amakhudzidwa ndi metabolism ya protein.Ngakhale kuti anthu ambiri amapeza pantothenic acid yokwanira pazakudya zawo, anthu omwe ali ndi vuto la impso, kuledzera, kapena matenda a autoimmune ali pachiwopsezo chosowa pantothenic acid.
Amatchedwanso "vitamini wokongola," B7 kapena biotin amathandiza kulimbikitsa khungu, tsitsi, ndi misomali wathanzi.Kuperewera kwa biotin kumatha kuyambitsa tsitsi lopyapyala, misomali yopunduka, ndi zotupa zofiira pakhungu.Kuchulukitsa zakudya zokhala ndi biotin kapena kumwa zowonjezera kungathandize ndi zotsatirazi.
Komabe, m'dziko lathu lamakono, kuchepa kwa biotin ndikosowa kwenikweni, ndipo kumenyerako mukamapeza zokwanira sikumapereka phindu lina lililonse.M'malo mwake, kuchuluka kwa biotin kumatha kusokoneza zotsatira za labotale yoyezetsa magazi.
Biotin imathandiziranso kagayidwe ka mafuta, chakudya, ndi mapuloteni, ndipo imathandizira pakuwongolera ma jini ndikuwonetsa ma cell.
Natker akuti vitamini B9, yomwe imadziwika kuti folic acid mwachilengedwe kapena yowonjezera, "imathandizira kupewa kuwonongeka kwa neural chubu pa nthawi yomwe ali ndi pakati ndipo ndi yofunikira pama cell ofiira amagazi."
Vitamini B12, kapena cobalamin, ndi wofunikira pakupanga ndi kugawanika kwa maselo ofiira a magazi, komanso DNA ndi thanzi la mitsempha.Amachokera ku mapuloteni a nyama okha, ndichifukwa chake nyama zambiri zimatengera vitamini B12 zowonjezera kuti zithandize zosowa zawo za tsiku ndi tsiku.Koma zosakaniza monga yisiti yopatsa thanzi ndi tempeh zimatha kukulitsidwa ndi vitamini B12.
Zinthu zina zomwe zimapangitsa kuti vitamini B12 asoŵeke ndi ukalamba, matenda a autoimmune, matenda a m’matumbo, ndi kugwiritsa ntchito mankhwala oletsa asidi.”Ndimakonda kuyang'ana ngati makasitomala anga ali ndi B12 chaka chilichonse chifukwa chowonjezera ndi chosavuta komanso chimalepheretsa kusokonezeka kwa chidziwitso," adatero.
Ngakhale zingawoneke zovuta kulingalira kupeza milingo yokwanira ya mavitamini asanu ndi atatu aliwonsevitamini B complex, kudya zakudya zopatsa thanzi zomwe zimakhala ndi zokolola, mbewu zonse, zakudya zolimbitsa thupi, ndi kusankha magwero a mapuloteni kungakuthandizeni kuti mupitirize kuyang'ana bwino kuchokera kumutu mpaka pamtima, ndi zonse zomwe zili pakati.
Nthawi yotumiza: May-13-2022