Yog tsis muaj cov vitamins B, qhov haujlwm tseem ceeb ntawm lub cev tsis yooj yim sua. Lawv koom nrog hauv kev puas tsuaj ntawm cov carbohydrates rau cov piam thaj, nrog rau kev rhuav tshem cov protein thiab cov rog. Yog li, nws yog qhov tseem ceeb kom tau txais lawv nrog zaub mov tas li.
Cov vitamins B muaj lub zog zoo rau ua haujlwm ntawm lub hauv nruab nrab cov hlab ntsha thiab plab zom mov. Lawv qhov tsis zoo cuam tshuam rau qhov mob ntawm daim tawv nqaij, plaub hau, thiab ua rau cov txheej txheem ua mob hauv lub qhov ncauj kab noj hniav. Thiab qhov no tsis yog tag nrho cov kab mob.
Daim ntawv teev cov khoom lag luam muaj cov vitamins ntawm pawg no tau dav heev. Ntxiv mus, nws suav nrog cov khoom siv heev uas tsis koom nrog cov qeb kev tsis tshua muaj, cov khoom noj txom ncauj, uas yog, muaj rau cov neeg siv khoom ntau tshaj plaws. Piv txwv li, ntau yam kua zaub txhuv, txiv ntoo, khoom siv bakery, pob kws, nqaij thiab nqaij nqaij, cov poov xab yog cov nplua nuj nyob hauv cov vitamins B1 (thiamine). Thiamin hu ua tseem ceeb ntawm cov vitamin, vim nws cuam tshuam rau cov leeg hlwb zoo li lub peev xwm ntawm lub hlwb.
Rye cij thiab lwm yam khoom ci ua los ntawm cov hmoov txhuv nplej siab muaj ntau cov vitamin B1.
Vitamin B2 (riboflavin) yog suav tias yog lub cav ntawm lub neej, vim nws tau koom nrog hauv kev ua haujlwm ntawm txhua lub hlwb hauv lub cev. Nws muaj ntau ntawm nws hauv cov khoom noj siv mis thiab fermented mis nyuj, qe, taum mog, nqaij.
B3 (niacin) yog cov vitamin nqig. Ua ib feem hauv kev ua haujlwm ntawm cov tshuaj tiv thaiv hormonal. Vitamin muaj nyob hauv cov nqaij, ntses (tshwj xeeb yog nqaij nruab deg) thiab nqaij nruab deg, legumes, qos yaj ywm, qe.
B5 (panthenol) yog qhov tseem ceeb rau kev ua haujlwm ntawm lub hlwb. Nws muaj nyob rau hauv nceb, tshwj xeeb tshaj yog dawb thiab champignons, nqaij thiab nqaij offal, zaub ntsuab, hazelnuts, ntsuab tshuaj yej thiab brewer cov poov xab.
Vitamin B6 (pyridoxine) yog tshuaj tua kab mob vitamin. Koom rau hauv kev ua haujlwm ntawm lub paj hlwb. Nws muaj nyob hauv cov nqaij nruab nrog cev, tshwj xeeb yog daim siab, ntses, txhuv xim av, butter, taum pauv. Vitamin B7 (biotin) yog pom hauv almonds thiab walnuts, ntau cov txiv hmab txiv ntoo (txiv tsawb, txiv tsawb, plums), qee hom ntses hiav txwv, tshwj xeeb tshaj yog tuna, nqaij nyug siab thiab raum, mis nyuj, qe qe, taum pauv, zaub txhwb.
Vitamin B9 (folic acid) - zoo li lub taub hau ntawm cov chaw tsim kho loj, cov vitamin no tau koom nrog hauv kev sib txuas ntawm cov protein, DNA thiab RNA. Nws yog tshwj xeeb tshaj yog nyob rau hauv daim siab, poov xab, zaub ntsuab, thiab nplej.
Thaum kawg, cov vitamin B12 (cyanocobalamin) yog cov vitamin liab. Yog tsis muaj nws, hematopoiesis yog cuam tshuam, cov hlab ntaws tau raug rhuav tshem, thiab nws tseem koom nrog kom tau txais lub zog thiab khoom noj. Nws muaj nyob hauv cov nqaij by-products - daim siab, raum, lub plawv, taum pauv, ntau hom ntses, seaweed.
Cov mis thiab cov khoom siv mis uas muaj suab tseem muaj cov vitamin no, tab sis hauv cov khoom me me.
Raws li koj tuaj yeem pom, cov npe ntawm cov khoom lag luam muaj cov vitamins B yog qhov dav heev uas koj tuaj yeem xaiv cov khoom noj khoom haus zoo tshaj plaws uas sib luag nrog cov saj thiab cov khoom muaj nqis, muab tag nrho koj lub cev nrog cov tshuaj muaj txiaj ntsig no. Txawm li cas los xij, nws yuav tsum nco ntsoov tias kev tshaj tawm cov vitamins B ntau dhau kuj tuaj yeem tsim kev puas tsuaj rau lub cev. Tsis tas li ntawd, lub cev ntawm qee tus neeg laus laus tsis zoo nqus cov vitamin B12 los ntawm cov khoom noj, yog li nws raug nquahu kom lawv coj multivitamin complexes nrog cov feem no.
