Abincin da ke cike da bitamin B1

Wadatacce

• Jerin abinci mai wadataccen bitamin B1
• Menene bitamin B1 don?
• Kwayar cututtukan rashin bitamin B1

Abincin da ke cike da bitamin B1, thiamine, kamar su oat flakes, sunflower seed ko yisti na brewer alal misali, suna taimakawa inganta haɓakar carbohydrate da daidaita yadda ake kashe kuɗi.

Bugu da kari, cin abinci mai wadataccen bitamin B1 na iya zama wata hanya ta gujewa cizon sauro, kamar su dengue mosquito, zika virus ko chikungunya zazzabi, alal misali, saboda wannan bitamin saboda kasancewar sinadarin sulfur yana samar da sinadarin sulfuric wanda suke saki wani wari mara daɗi ta hanyar gumi, kasancewar kyakkyawan abin ƙyama na halitta. Ara koyo a: Mai ƙyamar halitta.

Jerin abinci mai wadataccen bitamin B1

Vitamin B1 ko thiamine ba'a adana shi da yawa a jiki, saboda haka ya zama dole a sami wannan bitamin ta hanyar cin abinci mai wadataccen bitamin B1, kamar:

Kwayar sha'ir da ƙwayar alkama suma ingantattun hanyoyin samun bitamin B1 ne.

Kwayar bitamin B1 da aka ba da shawarar yau da kullun a cikin maza daga shekaru 14 shine 1.2 mg / rana, yayin da a cikin mata, daga shekaru 19, shawarar da aka ba da shawarar ita ce 1.1 mg / day. A cikin ciki, yawan shawarar da aka ba da shawarar ita ce 1.4 mg / day, yayin da a cikin samari, adadin ya bambanta tsakanin 0.9 da 1 mg / day.

Menene bitamin B1 don?

Vitamin B1 yana aiki ne don daidaita yawan kuzarin da jiki ke kashewa, yana motsa abinci kuma yana da alhakin madaidaicin ƙarancin abinci mai ƙwanƙwasa.

Abitamin B1 ba kitso bane saboda bashi da adadin kuzari, amma kamar yadda yake taimakawa wajen motsa sha'awa, lokacin da aka samar da ƙarin wannan bitamin, zai iya haifar da ƙarin cin abinci kuma yana da sakamakon ƙara nauyi.

Kwayar cututtukan rashin bitamin B1

Rashin bitamin B1 a jiki na iya haifar da alamomi kamar su gajiya, rashin cin abinci, ƙaiƙayi, ƙwanƙwasawa, maƙarƙashiya ko kumburin ciki, misali.

Bugu da kari, karancin ruwan leda na iya haifar da ci gaban cututtuka na tsarin mai juyayi kamar Beriberi, wanda ke tattare da matsaloli a cikin hankali, rage ƙarfin tsoka, inna ko ciwon zuciya, da kuma cutar Wernicke-Korsakoff, wanda shine halin halin ciki, matsalolin ƙwaƙwalwar ajiya da lalatawa. Duba duk alamun cutar da yadda ake kula da Beriberi.

Professionalarawa tare da thiamine ya kamata masanin kiwon lafiya ya ba da shawara kamar masanin abinci mai gina jiki, misali, amma yawan cin Vitamin B1 ana cire shi daga jiki saboda yana da bitamin da ke narkewa cikin ruwa, saboda haka baya da guba idan an sha shi fiye da kima.

Duba kuma:

• Abincin da ke cike da bitamin B