Abinci mai wadataccen bitamin na B
Wadatacce
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folic acid)
- Vitamin B12 (Cobalamin)
- Tebur tare da abinci mai wadataccen ƙwayoyin bitamin B
B bitamin, irin su bitamin B1, B2, B3, B5, B6, B7, B9 da B12, suna da mahimmancin ƙwayoyin cuta don ingantaccen aiki na metabolism, suna aiki azaman coenzymes waɗanda ke shiga cikin halayen halayen catabolism na gina jiki, wanda ke haifar da samar da makamashi da ake buƙata aiki da kwayar halitta.
Da yake jiki ba ya haɗa su, dole ne a sami waɗannan bitamin ta hanyar abinci, kamar nama, ƙwai, madara da kayayyakin kiwo, hatsi, hatsi da wasu kayan lambu, kuma, idan ya cancanta, ana iya samun bitamin ta hanyar shan abubuwan kari ., Ana ba da shawarar galibi ga mata masu juna biyu, masu cin ganyayyaki, masu shan giya ko kuma tare da duk wani yanayin rashin lafiya wanda buƙatunsa na waɗannan bitamin ke ƙaruwa.
Vitamin B1 (Thiamine)
Vitamin B1 yana ba da gudummawa wajen canzawa, yana taimakawa daidaita ƙimar kuzari. Sabili da haka, yana da mahimmanci ga ci gaba, kiyaye abinci na yau da kullun, aiki mai kyau na narkewa da kiyaye jijiyoyin lafiya.
Ana iya samun bitamin B1 a cikin abinci kamar su hanta alade, na waje, hatsi da hatsi masu ƙarfi. Duba waɗanne abinci ne masu wadatar bitamin B1.
Vitamin B2 (Riboflavin)
Vitamin B2 yana ba da gudummawa ga samar da kuzari daga bitamin da sukari daga abinci, kasancewar yana da mahimmanci don ci gaba.
Abincin da ke cike da bitamin B2 shine madara da kayayyakin kiwo, nama, kayan lambu masu ganye da wadataccen hatsi. Haɗu da sauran abinci mai wadataccen bitamin B2.
Vitamin B3 (Niacin)
Vitamin B3 yana da alhakin canza kitse zuwa kuzari a cikin jiki, yana taimakawa ƙona calories. Kari akan haka, yana da mahimmanci ga karfin kuzari da amino acid.
Abincin da ke cike da bitamin B3 sune kifi, na waje, nama da hatsi. Duba wasu misalai na tushen bitamin B3.
Vitamin B5 (Pantothenic acid)
Wannan bitamin, shima yana da mahimmanci don motsa jiki, yana aiki a cikin samar da homon da ƙwayoyin cuta kuma yana da alaƙa da amsawar jiki ga damuwa.
Abincin da ke dauke da bitamin B5 mai yawa a cikin kayan abinci sune asalin dabbobi da kayan lambu, kwai, kayan abinci, kifin kifi da yisti. Duba ƙarin misalai na abinci mai wadataccen bitamin B5.
Vitamin B6 (Pyridoxine)
Vitamin B6 yana taimakawa jiki wajen samar da kwayoyi, don samar da kuzari daga sunadarai da carbohydrates da kuma canza tryptophan zuwa niacin. Bugu da kari, shi ma muhimmin bitamin ne na samun kuzari da ci gaban al'ada.
Ana iya samun Vitamin B6 a cikin nama, hatsi, hatsi da kayan lambu. Duba ƙarin abinci tare da bitamin B6.
Vitamin B7 (Biotin)
Vitamin B7 shima yana taimakawa wajen samarda kuzari kuma yana da matukar mahimmanci ga lafiyar fata, gashi da farce, domin yana taimakawa wajen samun ruwa da karfafawa. Bugu da kari, hakanan yana taimakawa wajen sarrafa glycemia a lokuta na ciwon sukari na 2, tunda yana shiga cikin amfani da carbohydrates.
Abincin da ke tushen wannan sinadarin shine hanta, naman kaza, kwayoyi, nama da mafi yawan kayan lambu. Duba sauran abinci tare da biotin.
Vitamin B9 (Folic acid)
Vitamin B9 yana motsa samar da jini da kwayoyin halitta wadanda ke daukar iskar oxygen a jiki, yana hana yawan kasala da karancin jini. Hakanan mahimmin abu ne mai gina jiki don ci gaban tayi, saboda yana da mahimmanci don haɗa ƙwayoyin nucleic acid.
Akwai sinadarin folic acid a cikin abinci irin su koren ganye, hanta, naman sa, hatsi, broccoli da yisti.
Vitamin B12 (Cobalamin)
Hakanan wannan bitamin yana taimaka wajan samar da jini da kiyaye lafiyar tsarin juyayi da kumburi, kuma yana da mahimmanci ga hada sinadarin nucleic acid da nucleoproteins, metabolism a cikin jijiyar jiki da fure da girma.
Vitamin B12 yana nan a cikin abincin asalin dabbobi, kamar su kayan ciki, madara da kayayyakin kiwo.Hanta, koda, madara da kayan kiwo, nama da kwai. San karin abinci na cobalamin.
Tebur tare da abinci mai wadataccen ƙwayoyin bitamin B
Tebur mai zuwa yana nuna taƙaitaccen abinci mai wadataccen bitamin na B:
| Vitamin | Abinci mai wadataccen hadadden B |
| B1 | Ruwan lemu, wake, gyada, gyada, cin abincin teku, inabi, farin burodi, dankalin da ba a goge ba, kawa, farar shinkafa, kankana, mangwaro, naman shanu, 'ya'yan kabewa, yogurt da avocado. |
| B2 | Yisti na Brewer, hanta na naman sa, kaza da turkey, alawar oat, almond, cuku na gida, ƙwai, cuku, abincin teku, ganyen gwoza da 'ya'yan kabewa. |
| B3 | Yisti na Brewer, naman kaza, roman oat, kifi kamar mackerel, kifi da kifin kifi, naman shanu, 'ya'yan kabewa, abincin kifi, cashews, pistachios, namomin kaza, kwaya, ƙwai, cuku, lentil, avocados da tofu. |
| B5 | 'Ya'yan sunflower, namomin kaza, cuku, kifi, gyada, casha, kwai, hazelnut, kaza da turkey, avocado, kawa, abincin teku, yogurt, lentil, broccoli, kabewa, strawberries da madara. |
| B6 | Ayaba, kifin, kabewa, dankalin da ba a goge shi ba, gyada, kyankyasai, ruwan tumatir, gyada, avocado, mangoro, 'ya'yan sunflower, kankana, miyar tumatir, paprika, gyada da kuma wake. |
| B7 | Gyada, dawa, da alkama, da almond, da oat, da kwaya, da ƙwai, da naman kaza, da cashews, da chard, da cuku, da karas, da kifi, da dankalin turawa, da tumatir, da avocados, da albasa, da ayaba, da gwanda, da latas. |
| B9 | Brussels sprouts, peas, avocado, alayyaho, tofu, gwanda, broccoli, ruwan tumatir, almond, farin shinkafa, wake, ayaba, mangoro, kiwi, lemu, farin kabeji da kankana. |
| B12 | Hantar naman sa, abincin teku, kawa, hanta kaza, kifi irin su herring, kifi, kifin kifi da tuna, naman shanu, jatan lande, yogurt, madara, cuku, kwai, naman kaji. |
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