Pawg B nrog ntau dua 15 cov vitamins, txhua tus nyob hauv qab nws tus lej naj npawb. Tab sis qhov tseem ceeb tshaj plaws rau kev ua haujlwm tsis tu ncua ntawm tib neeg lub cev tsuas yog 9 tus neeg sawv cev ntawm pawg neeg loj no. Tag nrho lawv lub cev tuaj yeem tau txais txiaj ntsig - los ntawm zaub mov.
Cov txiaj ntsig ntawm cov vitamins B
Thiamine (B1) yog ib tus neeg koom tes hauv cov metabolism, synthesis ntawm lub zog tsim nyog rau tib neeg lub neej los ntawm cov piam thaj. Nws tseem koom nrog hauv kev tsim cov khoom sib txuas protein - cov enzymes uas ua kom lub neej ua haujlwm hauv lub cev. Nws lub cev tsis muaj peev xwm ua rau lub hlwb tsis ua haujlwm ntawm lub paj hlwb thiab lub plawv, cov hlab ntaws. Vitamin B2 - riboflabin, kuj tseem koom nrog kev tawg ntawm cov rog thiab cov protein rau kev tso tawm ntawm lub zog, nws ua kom muaj kev noj qab haus huv ntawm daim tawv nqaij, cov qog ua kua, nws yog ib qho antioxidant uas tiv thaiv kev laus ntawm lub cev thiab kev loj hlob ntawm cov qog nqaij hlav cancer.
Nicotinic acid - B3 koom nrog cov txheej txheem hauv metabolic, nws yog qhov tsim nyog rau lub cev tawv nqaij thiab kev noj qab haus huv, lub xeev ruaj khov ntawm cov leeg hlwb thiab kev ua haujlwm ntawm lub plab zom mov. Nws lub cev tsis muaj peev xwm ua rau muaj mob xws li pellagra, uas nrog nrog kev poob siab puas ntsoog, mob raws plab thiab daim tawv nqaij tawv nqaij. Vitamin B5, pantothenic acid, thiab biotin - Vitamin B12 (cyanobalamin) koom nrog DNA synthesis, metabolism ntawm cov rog, carbohydrates thiab qee cov amino acids, lawv tsim nyog rau kev tsim cov qe ntshav liab.
Vitamin B6 - pyridoxine yog qhov tsim nyog rau cov metabolism hauv lub cev, nws xav tau rau kev rhuav tshem cov carbohydrates, ua ke nrog cov amino acids, nws saib xyuas cov chav kawm ntawm cov txheej txheem biochemical hauv cov ntshav ntawm cov ntshav, lub hlwb thiab tawv nqaij. Folic acid - vitamin B9 ua haujlwm hematopoietic ua haujlwm thiab yog qhov tsim nyog rau kev sib txuas ntawm DNA thiab RNA. Cov kua qaub no xav tau rau qhov ib txwm muaj ntawm cov kev hloov biochemical. Vitamin B15, lossis pangamic acid, muaj cov khoom lipotrophic, txhim kho cov metabolism hauv oxygen hauv cov ntaub so ntswg, ua kom lub cev khov, thiab inhibits kev laus ntawm cov kab mob hauv lub cev.
Kev noj tshuaj tshaj plaws ntawm cov vitamins B, yog tias lawv tuaj nrog zaub mov, tsis yooj yim sua.
Cov zaub mov muaj cov vitamins B
Txhua cov vitamins B pom muaj nyob hauv cov nqaij ntshiv, nplooj siab, ntses hiav txwv, qe, khoom noj siv mis, durum hmoov, cereals, txiv ntoo, zaub ntsuab thiab txiv hmab txiv ntoo. Thiamine yog pom nyob rau hauv cov nqaij loj hauv cov nqaij liab, cov qhob cij nplej thiab cov hmoov nplej. Riboflabin tshwj xeeb tshaj yog nyob rau hauv tshij thiab taum pauv, niacin - hauv txhua yam zaub mov muaj protein thiab tsiaj zaub, qos yaj ywm. Vitamin B5 muaj ntau nyob rau hauv cov nqaij, legumes thiab cereals, thaum B6 yog pom nyob rau hauv daim siab, xim av tsis tiav ua tiav, thiab cov nplej muaj cov noob.
Yog tias koj noj cov tshuaj hluavtaws uas muaj cov vitamins B, ua raws nraim li qhov qhia tsuas noj.
Vitamin B9 yog pom nyob rau hauv tag nrho cov zaub mov ntawm cov nroj tsuag keeb kwm, tab sis nws yuav tsum tau yug los hauv lub siab tias nws tau sai sai rhuav tshem, yog li, cov txiv hmab txiv ntoo thiab zaub yuav tsum noj tshiab thiab tsis raug rau kev kho cua sov. Tab sis biotin - vitamin B12 tsis pom nyob hauv cov khoom cog, nws yog qhov txiaj ntsig ntawm kev ua si ntawm cov kab mob plab hnyuv thiab cov uas pom hauv cov khoom siv mis, nqaij ntawm nyuj thiab nqaij qaib, qe. Qhov txiaj ntsig ntawm cov vitamins B15 yog cov txhuv, nplej pob kws, poov xab cov poov xab; nws muaj ntau hauv cov taub dag, noob hnav thiab cov nplooj siab.
