Munhu wose anoziva kuti kukura kwakakwana kwomwana hakugoneki kunze kwese zvakakwana zvevhithamini nemaminerari. Zvakanaka, mwana anofanira kugamuchira zvose zvinotarisirwa kwaari, pamwe chete nezvokudya, kutanga nemukaka wamai kana mukaka wakaoma wemukaka, uye kupedzisa nekudya kubva patafura yakawanda. Nezvowo, mune zvigadzirwa mavitamini emuboka B zvakakosha zvikuru kuvana uye isu tichataura munyaya yedu.
Kushaya kwevhithamini B - zviratidzo
Chinangwa chevhithamini B ndechekuvona kushanda kwakanaka kwehurongwa hwemagetsi uye nekugadzirisa kwemasabelism. Mavhithamini eboka iri akashamwaridzana zvikuru zvokuti kusakwanisa kweiwo kweiyo kunogona kukonzera zviratidzo zvinowanzoita nekushayikwa kwevhithamini B yese.
Vitamini B1 kana thiamine - inotora chikamu chekudya uye kugadzika kwemakhahydrates, kushayikwa kwayo kunoputira nekuputira maitiro mukati memishonga yemazinga inosanganisira:
- muscle pain;
- kukanganisa kwebasa remukati nhengo nemapasimasi;
- kuputika kunopisa paganda;
- dry mouth,
- zvirwere zvenguva refu zvepamuviri;
- kuchinja mubasa remwoyo yematambudziko - hypotension, tachycardia.
Vitamini B2 kana riboflavin - inobatanidzwa mune zvese zvinokonzera kushandiswa kwemagetsi, inobatsira zvakakwana pakukura kwomwana, mamiriro ezvigunwe zvake, vhudzi uye ganda.
Vitamini B3 kana vitamini PP inobatanidzwa mune zvinodhaka, uye kushayikwa kwayo kunokonzera kuti mwana anononoka, anokurumidza kuneta uye anotsamwiswa kune chero chinhu chipi nechipi, uye paganda rake pane zvipembenene zveganda zvakasvibiswa nenzira dzemavara e-brownish.
Vitamini B5 kana kuti pantothenic acid inofanirwa kupera kwemafuta, uye kushayikwa kwayo kunounza kuwandisa, kusuruvara kwevhudzi uye kuchena kwebvudzi, kuonekwa kwe "zayed" mumakona emuromo, kugumburwa, chiyeuchidzo nekusaona kwemaonero, kuvhiringidzika uye kusagadzikana.
MuItamin B6 kana pyridoxine - inobatanidzwa muprotheni metabolism uye inokanganisa hurumende yenheyo uye kuumbwa kweropa - kubudiswa kwemasero matsvuku eropa mune zvakawanda zvakakwana.
Vitamini B8 kana biotin inofanirwa kuchengetedza hutachiwana hwemakumbo microflora uye utano hwezvipikiri, vhudzi uye ganda.
Vitamini B9 inobatanidzwa mukugadzirwa kwemasero matsvuku eropa, inovandudza basa regumbo rekudya.
Vitamini B12 inobatsira kusimudza chitunha, inokanganisa uropi uye inobatsira kusimba mushure mechirwere ichi.
Mishonga ine B vitamini
- Nzombe yemombe neminyo;
- nyama;
- hove;
- yakabikwa mukaka michina;
- nuts;
- nyemba;
- ruvara;
- evha yolk;
- mishonga - kabichi, beet, miriwo mashizha, sipinashi;
- citrus fruit;
- mishonga yemiriwo.