Cov khoom noj muaj nplua nuj B vitamins
Zoo Siab
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folic acid)
- Vitamin B12 (Cobalamin)
- Rooj nrog cov zaub mov nplua nuj nyob hauv cov vitamin B complex
Cov vitamins B, xws li cov vitamins B1, B2, B3, B5, B6, B7, B9 thiab B12, yog micronutrients tseem ceeb rau kev ua haujlwm ntawm cov metabolism hauv lub cev, ua yeeb yam coenzymes uas koom nrog cov tshuaj tiv thaiv ntawm catabolism kev noj haus, ua rau tsim kom muaj lub zog tsim nyog rau Kev ua haujlwm ntawm lub koom haum.
Raws li lawv tsis tau tsim los ntawm lub cev, cov vitamins no yuav tsum tau los ntawm cov zaub mov, xws li nqaij, qe, mis thiab khoom noj siv mis, zaub mov, nplej thiab qee cov zaub, thiab, yog tias tsim nyog, cov vitamins kuj tuaj yeem tau los ntawm kev noj zaub mov. ., raug qhia yog tshwj xeeb rau cov poj niam cev xeeb tub, tus neeg tsis noj nqaij, cov neeg quav dej cawv lossis nrog ib qho kev mob twg uas xav tau cov vitamins ntau ntxiv.
Vitamin B1 (Thiamine)
Vitamin B1 ua rau cov metabolism, pab tswj kev siv lub zog. Yog li, nws yog qhov tseem ceeb rau kev loj hlob, txij nkawm ntawm lub cev tsis qab los, ua haujlwm ntawm kev zom zaub mov zoo thiab kho cov leeg huv.
Vitamin B1 tuaj yeem pom muaj hauv cov zaub mov xws li nqaij npuas lub siab, cov nqaij ntsaum, tag nrho cov nplej thiab cov zaub mov uas muaj zog. Saib seb cov zaub mov twg yog cov nplua nuj nyob hauv cov vitamin B1.
Vitamin B2 (Riboflavin)
Vitamin B2 pab rau kev tsim lub zog ntawm cov vitamins thiab suab thaj los ntawm cov zaub mov, yog qhov tseem ceeb rau kev loj hlob.
Cov zaub mov muaj protein ntau B2 yog mis nyuj thiab khoom noj siv mis, nqaij, zaub ntsuab pom muaj ntau thiab ntau yam uas muaj. Ntsib lwm yam zaub mov uas muaj vitamin B2.
Vitamin B3 (Niacin)
Vitamin B3 yog lub luag haujlwm rau kev hloov cov rog mus ua lub zog hauv lub cev, pab hlawv cov calories. Tsis tas li ntawd, nws tseem yog ib qho tseem ceeb rau cov khoom noj ntawm cov roj carbohydrates thiab amino acids.
Cov zaub mov muaj nplua nuj nyob hauv cov vitamin B3 yog ntses, nqaij, nqaij thiab nplej. Saib lwm cov piv txwv ntawm cov vitamins B3.
Vitamin B5 (Pantothenic acid)
Cov vitamins no, tseem ceeb rau cov khoom siv metabolism, ua haujlwm hauv kev tsim cov tshuaj hormones thiab tshuaj tiv thaiv thiab muaj feem xyuam rau lub cev ua teb rau kev ntxhov siab.
Cov zaub mov uas muaj cov vitamins B5 ntau dua hauv cov khoom muaj pes tsawg leeg yog zaub mov ntawm tsiaj thiab zaub keeb kwm, qe, offal, salmon thiab poov xab. Saib cov piv txwv ntawm cov zaub mov muaj protein ntau B5.
Vitamin B6 (Pyridoxine)
Vitamin B6 pab lub cev tsim cov tshuaj tiv thaiv, ua kom lub zog ntawm cov protein thiab carbohydrates thiab hloov mus rau tryptophan mus rau niacin. Tsis tas li, nws tseem yog ib qho tseem ceeb vitamin rau metabolism thiab kev loj hlob ib txwm muaj.
Vitamin B6 tuaj yeem pom muaj hauv cov nqaij, cereals, oats thiab zaub. Pom cov zaub mov ntau ntxiv nrog cov vitamin B6.
Vitamin B7 (Biotin)
Vitamin B7 kuj pab ua kom cov metabolism hauv lub cev ua haujlwm thiab yog qhov tseem ceeb heev rau kev noj qab haus huv ntawm daim tawv nqaij, plaub hau thiab rau tes, vim tias nws pab txhawb nws lub cev kom muaj zog thiab ntxiv dag zog. Tsis tas li ntawd, nws tseem yuav pab tswj tau glycemia nyob rau hauv rooj plaub ntawm cov ntshav qab zib hom 2, vim nws cuam tshuam rau kev siv cov khoom noj ua kom rog.
Cov zaub mov muaj txiaj ntsig ntawm cov khoom noj no yog daim siab, nceb, nqaij, nqaij thiab zaub feem ntau. Saib lwm yam zaub mov nrog biotin.
Vitamin B9 (Folic acid)
Vitamin B9 txhawb kev tsim cov ntshav thiab cov cell uas nqa cov pa oxygen rau hauv lub cev, tiv thaiv kev nkees nkees thiab ntshav liab tsawg. Nws tseem yog cov khoom noj khoom haus zoo heev rau kev loj hlob ntawm tus me nyuam, vim nws yog qhov tseem ceeb rau cov lus sib txuas ntawm nucleic acids.
Folic acid muaj nyob rau hauv cov zaub mov xws li zaub ntsuab nplooj, nplooj siab, nqaij nyug, nplej, zaub cob pob thiab poov xab.
Vitamin B12 (Cobalamin)
Cov vitamins no tseem pab cov ntshav tsim thiab saib xyuas kev noj qab haus huv ntawm cov hlab ntsha hauv lub cev thiab cov metabolism, thiab yog qhov tseem ceeb rau kev tsim ua ke ntawm nucleic acids thiab nucleoproteins, metabolism hauv cov hlab ntaws thiab folate thiab rau kev loj hlob.
Vitamin B12 muaj nyob rau hauv cov zaub mov ntawm cov tsiaj keeb kwm, xws li hauv viscera, mis thiab cov khoom noj muaj mis.Qhov daim siab, raum, mis thiab cov khoom noj siv mis, nqaij thiab qe. Paub ntau cov khoom noj cobalamin.
Rooj nrog cov zaub mov nplua nuj nyob hauv cov vitamin B complex
Cov lus hauv qab no qhia cov cov zaub mov nplua nuj nyob hauv cov vitamins B:
| Cov vitamins | Cov khoom noj muaj nplua nuj hauv B complex |
| B1 | Cov kua txiv kab ntxwv, taum pauv, txiv ntoo, txiv laum huab xeeb, nqaij nruab deg, txiv quav ntswv nyoos, qhob cij dawb, cov qos yaj ywm uas tsis muaj, oysters, mov dawb, dib liab, txiv nkhaus taw, nqaij nyuj, noob taub dag, yogurt thiab avocado. |
| B2 | Brewer cov poov xab, nqaij nyug siab, nqaij qaib thiab qaib cov txwv, oat bran, almonds, tsev me cheese, qe, cheese, nqaij nruab deg, nplooj nplooj thiab noob taub. |
| B3 | Brewer cov poov xab, nqaij qaib nqaij, oat bran, ntses xws li mackerel, ntses ntses thiab ntses liab, nqaij nyuj, taub dag cov noob, nqaij ntses, taum pauv, pistachios, nceb, noob txiv, qe, qe, taum laum, avocados thiab taum paj. |
| B5 | Cov noob paj noob hlis, nceb, tshij, ntses salmon, txiv laum huab xeeb, txiv duaj txiv ntoo, qe, hazelnut, nqaij qaib thiab qaib cov txwv, avocado, oysters, nqaij nruab deg, yogurt, lentils, zaub cob pob, taub dag, txiv pos nphuab thiab mis. |
| B6 | Txiv tsawb, ntses liab, rub tawm, cov qos yaj ywm tsis pom zoo, hazelnut, cws, kua txiv lws suav, Walnut, avocado, txiv nkhaus taw, noob paj noob hlis, dib liab, lws suav ntses, paprika, txiv laum huab xeeb thiab lentils. |
| B7 | Cov txiv laum huab xeeb, hazelnuts, cov nplej noob nplej, almonds, oat bran, txiv ntoo, qe, nceb, txiv ntoo, chard, cheese, carrots, salmon, qos yaj ywm, txiv lws suav, avocados, dos, tsawb, papayas thiab zaub xas lav. |
| B9 | Zaub pob qe, taum pauv, avocado, zaub ntsuab, taum paj, txiv ntaub ntoo, zaub cob pob, kua txiv lws suav, txiv quav ntswv nyoos, nplej dawb, taum pauv, txiv tsawb, txiv nkhaus taw, txiv ntoo, txiv kab ntxwv, zaub paj dawb thiab qab zib. |
| B12 | Nqaij nyuj, nqaij ntses, nqaij ntses, nqaij qaib nqaij ntses, ntses xws li herring, trout, salmon thiab tuna, nqaij nyuj, cws, kua mis nyeem, mis nyuj, cheese, qe, nqaij qaib. |
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