Kunyangwe iwe uchangobva kuve vegan kana uri kutsvaga kukwirisa chikafu chako se omnivore, B mavhitaminzi akakosha kune hutano hwese.Seboka remavhitaminzi masere, ivo vane mutoro wezvese kubva mhasuru kusvika pakuziva basa, anodaro nyanzvi yezvekudya Elana Natker.
Sekureva kwaNatker, nepo mavhitamini eB ari epamusoro mukudya kwemhuka, mazhinjiB mavitaminiinogonawo kuwanikwa muzvokudya zvemiti—kunyange zvishoma.”Ndinokurudzira vegan kuti vawane zviyo zvakawanda kubva mukudya sechingwa, zviyo zvemangwanani uye pasta,” akadaro.Miriwo yakaita sepinashi uye zvinongedzo senge mbiriso inovaka muviri (vegan favourite) inewo akawanda mavhitamini eB.
Neraki, kune zvakawanda zvekudya zvakakodzera mavegans uye omnivores anobatsira kuchengetedza hutano huremu hwemavhitaminzi masere akasiyana.
Vitamin B1, inozivikanwawo se thiamine, inoita basa rakakosha mumabasa akasiyana siyana emasero uye inongochengetwa muchiropa muhuwandu hudiki, inoda kudyiwa kwezuva nezuva kwakakwana.Kusakwana hakuna kujairika nekuti B1 inowanikwa muzvokudya zvakajairika sehove, nyama, uye zviyo.Asi kudyiwa kwakaderera, kusabatwa zvakanaka, kurasikirwa kwakanyanya (kuburikidza neweti kana tsvina), kana kuwedzera kudiwa (sepanguva yekuzvitakura) kunogona kutungamirira kumazinga asina kukwana ethiamine.
Vitamin B2, kana riboflavin, yakakosha antioxidant inorwisa mahara radicals inogona kutungamira mukuzvimba.Izvo zvakakoshawo pakushandura vhitamini B6 kuita yakawanda bioavailable (aka inoshandisika) fomu, kuchengetedza hutano hwemaziso, uye kubvisa kuoma kwemigraines.Kunyange zvazvo kudya kwakadzikama (hongu, kunyange kudya kwevegan) kunowanzoita kupfuma mu riboflavin, vatambi vemiti uye vakadzi vane pamuviri kana vanoyamwisa vanogona kunge vari panjodzi huru yekushomeka.
Vitamin B3, inozivikanwawo se niacin, yakakosha pakuchengetedza moyo uye hutano hwekutenderera, hutano hwehuropi, hutano hweganda, uye hutano hwekuziva.Ese matatu marudzi evhitamini B3 (niacin, nicotinamide, uye nicotinamide riboside) anotangira kuNAD +, ayo anobatsira mukushanda kweserura uye kukurudzira kuchembera kune hutano.
Vitamin B5, inozivikanwa sepantothenic acid, inoshandiswa kugadzira coenzyme A, iyo inobatsira maenzayemu kuisa mafuta acids muropa.Nokudaro, kudya kwakapfuma muvhitamini B5 kunobatanidzwa nehuwandu hwehuwandu hwe hyperlipidemia hunoratidzwa nehupamhi hwe "bad" cholesterol kana triglycerides.Kunyange zvazvo tsvakurudzo yakawedzerwa ichidiwa kuti ione kushanda kwayo se antioxidant, yakaratidza mhedzisiro yakanaka pakuzvimba kwegiredhi yakaderera kunoenderana nehosha yemoyo.
Vitamin B6 yakakosha pakuchengetedza immune system yakasimba nekutsigira kugadzirwa kwemalymphocytes (rudzi rwewhite blood cell).Izvo zvakakosha mune zvinopfuura zana enzymatic reactions, kunyanya izvo zvinobatanidzwa muprotein metabolism.Nepo vanhu vazhinji vachiwana yakakwana pantothenic acid kubva mukudya kwavo, vanhu vane kusagadzikana kweitsvo kushanda, kudhakwa nedoro, kana zvirwere zve autoimmune vari panjodzi yekushomeka kwepantothenic acid.
Iyo inozivikanwawo se "runako vhitamini," B7 kana biotin inobatsira kusimudzira hutano hweganda, bvudzi, uye misumari.Kushaikwa kwebiotin kunogona kukonzera kutetepa kwebvudzi, zvipikiri zvinoputika, uye dzvuku, kuputika kweganda paganda.Kuwedzera biotin-rich chikafu kana kutora ma supplements kunogona kubatsira neaya maside effects.
Nekudaro, munyika yedu yanhasi, kushomeka kwebiotin kushoma, uye kuirwira kana uchinge uchiwana zvakakwana hakupe chero rubatsiro rwakawedzerwa.Muchokwadi, yakawandisa biotin inogona kupindira neropa rekuongororwa lab mhinduro.
Biotin inobatsirawo mumetabolism yemafuta, makabhohaidhiretsi, uye mapuroteni, uye inobatsira mukugadziriswa kwemajini uye kusaina kwesero.
Natker anoti vhitamini B9, inozivikanwa sefolic acid muchimiro chayo chemusikirwo kana muchimiro chekuwedzera, "inobatsira kudzivirira neural chubhu defects panguva yekuzvitakura uye yakakosha kumasero matsvuku eropa."
Vitamin B12, kana cobalamin, yakakosha pakuumbwa uye kupatsanurwa kwemasero matsvuku eropa, pamwe neDNA uye hutano hwetsinga.Inotorwa chete kubva kumapuroteni emhuka, ndosaka mavegan mazhinji achitora vhitamini B12 yekuwedzera kuti ibatsire kuzadzisa zvavanoda zvezuva nezuva.Asi zvinongedzo zvakaita sembiriso yekudya uye tempeh zvinogona kusimbiswa nevhitamini B12.
Zvimwe zvinokonzera kushaikwa kwevhitamini B12 zvinosanganisira kuchembera, chirwere che autoimmune, chirwere chemudumbu, uye kushandisa antacid.Ndinofarira kutarisa kuti vatengi vangu vane B12 gore rega rega nekuti kudya kwekuwedzera kuri nyore uye kunodzivirira kusaziva zvakanaka,” akadaro.
Nepo zvingaite sezvinetse kufunga kuwana mazinga akakwana eese mavhitaminzi masere muvitamini B yakaoma, kudya kudya kwakanyatsonaka kunosanganisira zvibereko, zviyo zvakakwana, zvokudya zvakasimbiswa, uye kusarudza mapuroteni zvinogona kukubatsira kuti urambe uchitarisa zvakanakisisa kubva kumusoro wako kusvika kumwoyo wako, uye zvose zviri pakati.
Nguva yekutumira: May-13-2022