Usapho lwevithamini B lunezinzuzo ezininzi, ke kubandakanya iintlobo ezahlukeneyo zokutya ezityebile kwezi vithamini kukutya kwakho kububulumko. Ukongeza ekubeni sisikhuthazi somzimba, iivithamini ze-B zigcina ingqondo kunye nenkqubo yovalo zisempilweni kwaye zinceda ukugcina amanqanaba amandla kunye neminye imisebenzi ebalulekileyo.
Ukutya okunotyebileyo kwiVitamin B
Iivithamini ezisibhozo ezenza i-vitamin B-complex zikhona ngokwamaxabiso ahlukeneyo kuwo onke amaqela okutya aphambili. Inqaku elibalulekileyo, ivithamini B12 ifumaneka kuphela kukutya okusekwe kwizilwanyana, ukutya okuziinkozo okuqinileyo, kunye nokunye ukutya okunezakhamzimba okunevithamini.
kufuneka wenze ntoni ukuba inja yakho itya amayeza eshokholethi ekhayaAmanqaku afanelekileyo
- Imizekelo yokutya okuTyebileyo kwentsimbi
- Iinyani ekufuneka uyazi malunga neevithamini ze-B1
- Iivithamini ezifumaneka kwinyama
Olu luhlu lulandelayo uluhlu lokutya okuqulathe elona xabiso liphezulu le-B yovithamini nganye. Izibonelelo ezinconywayo zemihla ngemihla (RDAs) zivela kwiZiko lezeMayeza Ukungeniswa kwereferensi yokutya Isikhokelo. Umxholo we-vitamin B wokutya nganye kuluhlu uvela kwi- I-United States iSebe lezoLimo (i-USDA) kwiDatabase yeSizwe yeZondlo .
QAPHELA: mg = milligram, mcg = microgram, gm = gram, oz = ounce, tbsp = icephe
Vitamin B1 (Thiamine)
I-RDA yabasetyhini yi-1.1 milligrams (mg) nakumadoda i-1.2 mg.
| Ukutya | UkuKhonza ubungakanani | B1 ngokuKhonza | Ipesenti ye-RDA | |
|---|---|---|---|---|
| Abafazi | Kodwa | |||
| Igwele leBrewer | 1 tbsp | 1.9 mg | 172% | 158% |
| Ityebise ingqolowa epheleleyo | Indebe ye-3/4 | 1.5 mg | 136% | 125% |
| Ingulube ethembele | 3.5 oz | 0.81 mg | Iipesenti ezingama-74 | 67% |
| Ingqolowa yengqolowa, eluhlaza | Ikomityi ye-1/4 | 0.55 mg | Amashumi amahlanu% | 46% |
| Iilensi, ziphekiwe | 1 indebe | 0.34 mg | 31% | 26% |
| Islamoni | 3.5 oz | 0.28 mg | 25% | 2. 3% |
| Isibindi senkomo | 3.5 oz | 0.19 mg | 17% | 16% |
| Oats (ephekiweyo) | 1 indebe | 0.18mg | 16% | Shumi elinantlanu% |
| Intso yenkomo | 3.5 oz | 0.16 mg | Shumi elinantlanu% | 13% |
| Iitapile, ziphekiwe | 1 ephakathi | 0.12 mg | Shumi elinanye% | 10% |
| Iimbotyi zezintso, ziphekiwe | 1 indebe | 0.10 mg | 9% | 8% |
| Iimbotyi eziluhlaza, ziluhlaza | 1 indebe | 0.10 mg | 9% | 8% |
| Umngqusho, uphekiwe | 1 indebe | 0.10 mg | 9% | 8% |
| Ubisi, nonfat | 1 indebe | 0.10 mg | 9% | 8% |
| I-Cantaloupe, iityhubhu | 1 indebe | 0.07 mg | 6% | 6% |
| Inkomo, chuck | 3.5 oz | 0.07 mg | 6% | 6% |
| Amaqanda, abilisiweyo | 1 enkulu | 0.03 mg | 3% | 2.5% |
Vitamin B2 (Riboflavin)
I-RDA yeVitamin B2 yi-1.1 mg yabasetyhini kunye ne-1.3mg yamadoda.
| Ukutya | Ukukhonza ubungakanani | B2 ngokuKhonza | Ipesenti ye-RDA | |
|---|---|---|---|---|
| Abafazi | Kodwa | |||
| Isibindi senkomo | 3.5 oz | 3.4 mg | 309% | 262% |
| Intso yenkomo | 3.5 oz | 3.0 mg | 273% | 231% |
| Ityebise ingqolowa epheleleyo | Indebe ye-3/4 | 1.7 mg | 155% | 131% |
| Iiamangile | 1 indebe | 1.4 mg | 127% | Iipesenti ezili-108 |
| Ndilubisi | 1 indebe | 0.51 mg | 46% | 39% |
| Islamoni | 3.5 oz | 0.49 mg | Zine. Zihlanu% | 38% |
| I-yogurt, isiGrike, i-nonfat | 6 oz | 0.47 mg | 43% | 36% |
| Ubisi, nonfat | 1 indebe | 0.43 mg | 39% | 33% |
| Igwele leBrewer | 1 tbsp | 0.34 mg | 31% | 26% |
| Ukotapeya, usulungekile | 1 indebe | 0.33 mg | 30% | 25% |
| Iqanda, libilisiwe | 1 enkulu | 0.26 mg | 24% | Amashumi amabini% |
| Iimbotyi zezintso, ziphekiwe | 1 indebe | 0.22 mg | Amashumi amabini% | 17% |
| Ibele lenkukhu | 3.5 oz | 0.21 mg | 19% | Shumi elinantlanu% |
| Inkomo, chuck | 3.5 oz | 0.19 mg | 17% | 14.6% |
| Iilensi, ziphekiwe | 1 indebe | 0.15 mg | 14% | 12% |
| Ingqolowa yintsholongwane eluhlaza | Ikomityi ye-1/4 | 0.15 mg | 14% | 12% |
| Iitapile, kuphekwe | 1 ephakathi | 0.08 mg | 7% | 6% |
Vitamin B3 (Niacin)
I-RDA ye-vitamin B3 yi-14 mg yabasetyhini kunye ne-16 mg yamadoda.
ujonga njani umntu simahla
| Ukutya | UkuKhonza ubungakanani | B3 ngokuKhonza | Ipesenti ye-RDA | |
|---|---|---|---|---|
| Abafazi | Kodwa | |||
| Ityebise ingqolowa epheleleyo | Indebe ye-3/4 | 20 mg | 143% | 125% |
| Isibindi senkomo | 3.5 oz | 17.5 mg | 125% | Iipesenti ezingama-109 |
| Ibele lenkukhu | 3.5 oz | 11.8 mg | 84% | 73.8% |
| Isalmon yasendle | 3.5 oz | 10.1 mg | 72% | 63% |
| Ityhuna, enkonkxiweyo | i-4 oz | 10.0 mg | 71% | 62.5% |
| Ibele laseTurkey | i-4 oz | 7.1 mg | 51% | 44% |
| Ingulube ethembele | 3 oz | 6.3 mg | Zine. Zihlanu% | 39% |
| Iiamangile, ziphelele | 1 indebe | 4.8 mg | 3. 4% | 30% |
| Inkomo, chuck | 3.5 oz | 4.7 mg | 3. 4% | 29% |
| Ukotapeya, usulungekile | 1 indebe | 4.4 mg | 31% | 26% |
| Intso yenkomo | 3.5 oz | 3.9 mg | Mbini% | 24% |
| Ibele lenkukhu | 3.5 oz | 3.4 mg | 24% | amashumi amabini ananye% |
| Igwele leBrewer | 1 tbsp | 2.9 mg | amashumi amabini ananye% | 18% |
| Iimbaza | 3 oz | 2.9 mg | amashumi amabini ananye% | 18% |
| Iitapile, kuphekwe | 1 ephakathi | 2.3 mg | 16% | 14% |
| Iilensi, ziphekiwe | 1 indebe | 2.1 mg | Shumi elinantlanu% | 13% |
| Ingqolowa yengqolowa, eluhlaza | Ikomityi ye-1/4 | 2.0 mg | 14% | 12.5% |
| Ibhanana, ityunyuziwe | 1 indebe | 1.5 mg | Shumi elinanye% | 9.4% |
| I-Cantaloupe, iityhubhu | 1 indebe | 1.2 mg | 9% | 7.5% |
| Iimbotyi zezintso | 1 indebe | 0.94 mg | 7% | 5.9% |
| Broccoli, ekrwada, ecoliweyo | 1 indebe | 0.58 mg | 4% | 3.6% |
Vitamin B5 (iPantothenic Acid)
I-RDA ye-vitamin B5 yi-5 mg yabasetyhini kunye namadoda.
| Ukutya | UkuKhonza ubungakanani | B5 Ngokukhonza | Ipesenti ye-RDA |
|---|---|---|---|
| Ucebise ukutya okuziinkozo | Indebe ye-3/4 | 10 mg | 200% |
| Igwele leBrewer | 1 tbsp | 6.9 mg | 138% |
| Isibindi senkomo | 3.5 oz | 6.3 mg | 126% |
| Ukotapeya, usulungekile | 1 indebe | 3.4 mg | 68% |
| Isalmon yasendle | 6 oz | 3.0 mg | 60% |
| Amaqanda, abilisiwe kanzima | 1 enkulu | 1.9 mg | 38% |
| Inyama yehagu iyancika | 3 oz | 1.23 mg | 25% |
| Amazambane | 1 enkulu | 1.14 mg | 2. 3% |
| I-yogurt, i-plain, i-fat-fat | 6 oz | 1.0 mg | Amashumi amabini% |
| Izambane eliswiti | 1 ephakathi | 1.0mg | Amashumi amabini% |
| Ubisi, nonfat | 1 indebe | 0.93 mg | 19% |
| Ibele laseTurkey | 3 oz | 0.77 mg | Shumi elinantlanu% |
| Islamoni | 3 oz | 0.71 mg | 14% |
| Inkomo, chuck | 3 oz | 0.52 mg | 10% |
Vitamin B6 (Pyridoxine)
I-RDA ye-vitamin B6 yi-1.5 mg yabasetyhini kunye ne-1.3 mg yamadoda.
| Ukutya | UkuKhonza ubungakanani | B6 Ngokukhonza | Ipesenti ye-RDA | |
|---|---|---|---|---|
| Abafazi | Kodwa | |||
| Igwele leBrewer | 1 tbsp | 6.0 mg | 400% | 462% |
| Ityebise ingqolowa epheleleyo | Indebe ye-3/4 | 1.5 mg | 100% | Iipesenti ezili-115 |
| Isalmon yasendle | 6 oz | 1.5 mg | 100% | Iipesenti ezili-115 |
| Isibindi senkomo | 3.5% | 1.0 mg | 67% | 77% |
| Ibele lenkukhu | 3.5% | 0.8 mg | 53% | 62% |
| Iibhanana, zihluthiwe | 1 indebe | 0.8 mg | 53% | 62% |
| Ukotapeya, usulungekile | 1 indebe | 0.7 mg | 47% | Iipesenti ezingama-54 |
| Iitapile, kuphekwe | 1 ephakathi | 0.6 mg | 40% | 46% |
| Inkomo, chuck | 3.5 oz | 0.4 mg | 27% | 31% |
| Intso yenkomo | 3.5 oz | 0.4 mg | 27% | 31% |
| Iilensi, ziphekiwe | 1 indebe | 0.4 mg | 27% | 31% |
| Ingqolowa, intsholongwane, ikrwada | Ikomityi ye-1/4 | 0.38 mg | 25% | 29% |
| Ibele lenkukhu | 3.5 oz | 0.15 mg | 10% | 12% |
| Ubisi, nonfat | 1 indebe | 0.10 mg | 7% | 7.7% |
| I-yogurt, isiGrike, i-nonfat | 6 oz | 0.10 mg | 7% | 7.7% |
| I-Cantaloupe, iityhubhu | 1 indebe | 0.10 mg | 7% | 7.7% |
Vitamin B7 (Biotin)
I-RDA ye-vitamin B7 zii-micrograms ezingama-30 (mcg) yabasetyhini kunye namadoda. Ngokutsho kwe IZiko leLinus Pauling (LPI) , umxholo we-biotin wokutya kunzima ukulinganisa ngokuchanekileyo. Le tafile encinci yokutya ivela kwi-LPI njengoko kungekho datha kwi-Database yeSizwe ye-USDA ekhankanywe apha ngasentla.
njani ukuthandana intombazana
| Ukutya | UkuKhonza ubungakanani | B7 Ngokukhonza | Ipesenti ye-RDA |
|---|---|---|---|
| Isibindi | 3 oz | 27-35 mcg | 90-116.7% |
| Iqanda, libilisiwe | 1 enkulu | 13-25 mcg | 43-83% |
| Islamoni | 3 oz | 4-5 mcg | 13.3-16.7% |
| Iponyoponyo | 1 iphelele | 2-6 mcg | 6.7-20% |
| Inyama yehagu | 3 oz | 2-4 mcg | 6.7-13.3% |
| Igwele | 1 ipakethi (7 gram) | I-1.4-14 mcg | 4.7-46.7% |
| Cheese, cheddar | 1 oz | 0.4-2 mcg | 1.3-6.7% |
| Ikholifulawa, eluhlaza | 1 indebe | 0.2-4 mcg | 0.1-13.3% |
| Iirasberries | 1 indebe | 0.2-2 mcg | 0.1-6.7% |
I-Vitamin 9 (Folic Acid)
I-RDA ye-vitamin B9 (i-folic acid okanye i-folate) yi-400 micrograms (mcg) yabasetyhini kunye namadoda.
| Ukutya | UkuKhonza ubungakanani | B9 Ngokukhonza | Ipesenti ye-RDA |
|---|---|---|---|
| Ucebise ukutya okuziinkozo | Indebe ye-3/4 | 400 mcg | 100% |
| Iilensi, ziphekiwe | 1 indebe | 358 mcg | 89.5% |
| Isibindi senkomo | 3.5 oz | 253 mcg | 63% |
| Ukotapeya, usulungekile | 1 indebe | 205 mcg | 51% |
| Igwele leBrewer | 1 tbsp | 90.3 mcg | 2. 3% |
| Intso yenkomo | 3.5 oz | 83 mcg | amashumi amabini ananye% |
| Ingqolowa yengqolowa, eluhlaza | Ikomityi ye-1/4 | 80.8 mcg | Amashumi amabini% |
| Iimbotyi zezintso, ziphekiwe | 1 indebe | 79 mcg | 19.8% |
| Iiamangile, ziphelele | 1 indebe | 71.5 mcg | 17.9% |
| Isipinatshi, eluhlaza | 1 indebe | 58 mcg | 14.5% |
| Broccoli, ekrwada, ecoliweyo | 1 indebe | 57 mcg | 14% |
| Iimbotyi eziluhlaza, ziluhlaza | 1 indebe | 40.7 mg | 10% |
| Iitapile, kuphekwe | 1 ephakathi | I-45 mcg | Shumi elinanye% |
| I-Cantaloupe, iityhubhu | 1 indebe | 34 mcg | 9% |
| Islamoni | 3.5 oz | 29 mcg | 7% |
| Amaqanda, abilisiweyo | 1 enkulu | 22 mcg | 5.5% |
| Oats, kuphekiwe | 1 indebe | 14 mcg | 3.5% |
| Ubisi, nonfat | 1 indebe | 12 mcg | 3% |
Vitamin B12 (Cobalamin)
I-RDA ye-vitamin B12 yi-2.4 mcg yabasetyhini kunye namadoda.
| Ukutya | UkuKhonza ubungakanani | B12 Ngokukhonza | Ipesenti ye-RDA |
|---|---|---|---|
| Iimbaza | 3 oz | 84.1 mcg | 3.504% |
| Isibindi senkomo | 3.5 oz | 70.6 mcg | 2,941% |
| Intso yenkomo | 3.5 oz | 24.9 mcg | 1.038% |
| Ucebise ukutya okuziinkozo | Indebe ye-3/4 | 6 mcg | 250% |
| Isalmon yasendle | 3.5 oz | 3.1 mcg | 129% |
| Ndilubisi | 1 indebe | 3.0 mcg | 125% |
| Inkomo, chuck | 3.5 oz | 2.9 mcg | 120.8% |
| Ityhuna, enkonkxiweyo | i-4 oz | 2.0 mcg | 83% |
| I-yogurt, i-nonfat Greek | 6 oz | 1.3 mcg | Iipesenti ezingama-54 |
| Ubisi, nonfat | 1 indebe | 1.0 mcg | 42% |
| Amaqanda, abilisiweyo | 1 enkulu | 0.5 mcg | amashumi amabini ananye% |
Izongezo zeVitamin B
Owona mthombo weevithamini ze-B kukutya okutyayo. Nangona kunjalo, ukuba ukufumanisa kunzima ukufumana okwaneleyo ekudleni kwakho, yongeza ubunzima be-vitamin B okanye isongezelelo se-multivitamin. Iivithamini ziyafumaneka kwivenkile yakho yasekuhlaleni okanye ekhemesti, okanye kwiivenkile ezikwi-intanethi. Thenga kuphela izinto ezaziwayo, ezimi-ixesha elide, ezithembakeleyo zokuqinisekisa ukuba ufumana iimveliso ezinokuthenjwa, ezisemgangathweni.
Kutheni iVitamin B ibalulekile
Iivithamini ezinzima ze-B zinceda ukugcina imisebenzi ebalulekileyo yomzimba wakho. Iindima ezibalulekileyo zibandakanya:
ukuba yintombi elungileyo njani kwisikolo samabanga aphakathi
- I-Metabolism yeprotein, iicarbohydrate, kunye namafutha kunye nokuguqulwa kumandla
- Gcina inkqubo yemithambo esempilweni kunye nokwetyiswa kokutya
- Ukuveliswa kweeseli zegazi, iDNA kunye neRNA synthesis, kunye nokwahlulwa kweseli
- Gcina ulusu olusempilweni, iinwele, kunye neenzipho, amajoni omzimba aqhelekileyo, kunye nokuphola okuqhelekileyo kwesilonda
- Xhasa ukukhula okuqhelekileyo kosana olungekazalwa
Ukutya ngokwaneleyo iivithamini ze-B kunciphisa umngcipheko we-anemia, isifo seswekile, isifo sentliziyo, kunye nenkqubo yemithambo-luvo kunye nokunye ukungasebenzi kakuhle. Kwelinye icala, ukusilela kwe vithamin B kunokubangela ukuphazamiseka okunje ngeanemia, umchebi weenwele (ukuphazamiseka kwemithambo-luvo), ukudinwa, amabala, i-cheilitis (iikona zomlomo eziqhekekileyo), izilonda zomlomo kunye nokuphazamiseka kwemood.
Ukutya okuLungelelaniswe kakuhle kwezeMpilo eNinzi
Nokuba ukusilela okuncinci kwe-vitamin B kunokuchaphazela impilo yakho. Qiniseka ukuba utya ukutya okunesondlo okunezinto ezahlukeneyo zokutya okusempilweni. Oku kuyakuqinisekisa ukuba ufumana izixa ezinconywayo zikavithamini B, ezinye iivithamini kunye neeminerali eziyimfuneko, kunye nezinye izondlo.
