Aliyense amadziwa kuti chitukuko chonse cha mwana sichitheka popanda mavitamini ndi minerals. Choyenera, mwanayo adzalandire zinthu zonse zofunika, pamodzi ndi chakudya, kuyambira mkaka wa amayi kapena mkaka wamtundu, ndi kumaliza chakudya kuchokera pa tebulo. Zambiri za izo, zomwe mavitamini a gulu B ndizofunikira kwa ana ndipo tikambirana m'nkhani yathu.
Kupanda mavitamini B - zizindikiro
Cholinga cha mavitamini a B ndicho kuonetsetsa kuti kayendedwe kabwino ka mitsempha ndi kayendedwe kake kamene kamayambitsa. Mavitamini a gululi ndi ofanana kwambiri moti kusowa kwa wina aliyense kungawononge zizindikiro zomwe zimachitika chifukwa cha kusowa kwa mavitamini onse a B.
Vitamini B1 kapena thiamine - imatenga mbali yogwira ntchito ndikugwiritsira ntchito chakudya, kutaya kwake kumadzala ndi zotupa zomwe zimaphatikizapo:
- kupweteka kwa minofu;
- zoperewera muntchito za ziwalo zamkati ndi zochepa;
- kupweteka kwansangamsanga khungu;
- Mlomo wouma,
- matenda osatha a m'mimba;
- kusintha kwa ntchito ya mtima wamtima - hypotension, tachycardia.
Vitamini B2 kapena riboflavin - imakhudzidwa ndi njira zonse zamagetsi, zimayambitsa kukula kwa mwana, msomali wa misomali, tsitsi lake ndi khungu.
Vitamini B3 kapena vitamini PP imagwira nawo ntchito zokhudzana ndi okosijeni, ndipo kusowa kwake kumapangitsa kuti mwana akhale waulesi, mwamsanga atatopa ndi kukwiya chifukwa cha khungu lililonse, ndipo khungu lake limakhala ndi zilonda zamakhungu monga maonekedwe a bulauni.
Vitamini B5 kapena aspotinic acid ndizofunikira kuti mafuta asweke, ndipo kusowa kwake kumayambitsa kunenepa kwambiri, tsitsi lopweteka komanso tsitsi lopweteka, maonekedwe a "zayed" m'makona a pakamwa, kupweteka, kukumbukira ndi kupweteka kwa masomphenya, kudzimbidwa ndi kukhumudwa.
Mu itamin B6 kapena pyridoxine - amagwira ntchito m'thupi la mapuloteni ndipo amakhudza dongosolo la mitsempha ndi maonekedwe a magazi - kupanga maselo ofiira ofiira okwanira.
Vitamini B8 kapena biotin ndizofunikira kuti mukhale ndi matumbo aang'ono m'mimba komanso ubwino wa misomali, tsitsi ndi khungu.
Vitamini B9 ikuphatikizidwa pakukula kwa maselo oyera a magazi, kumapangitsa ntchito ya m'mimba.
Vitamini B12 imathandiza kuwonjezera chitetezo, zimakhudza ubongo ndikuthandizira kulimbikitsa matendawa.
Mitundu yomwe ili ndi ma vitamini B
- nyama ya chiwindi ndi impso;
- nyama;
- nsomba;
- mankhwala opangira mkaka;
- mtedza;
- nyemba;
- nthambi;
- dzira yolk;
- masamba - kabichi, beets, masamba obiriwira, sipinachi;
- zipatso za citrus;
- masamba a masamba.