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Kev Noj Qab Haus Huv Pawg: cov txiaj ntsig ntawm B vitamins yog dab tsi?
Cov vitamins B yog ib qho tseem ceeb ntawm kev noj zaub mov kom zoo txhua lub hnub nyoog. Yog tsis muaj lawv, tsis muaj lus nug txog kev noj qab haus huv thiab kev ua haujlwm zoo ntawm lub cev. Dab tsi yog cov vitamins B tseem ceeb tshaj plaws? Lawv puas tuaj yeem tsim kev puas tsuaj? Thiab dab tsi cov khoom koj yuav tsum nrhiav rau lawv nyob rau hauv?
Exuberant lub zog
Thiamine, lossis vitamin B1, yog qhov tseem ceeb rau kev tsim lub cev muaj zog, tiv thaiv kev tiv thaiv muaj zog, thiab muaj cov tshuaj acidity. Yog tsis muaj nws, cov protein, cov rog, thiab carbohydrates tsis tuaj yeem hloov pauv mus ua lub zog tseem ceeb. Yog vim li cas qhov tsis muaj cov khoom no feem ntau ua rau pom los ntawm kev mob nkees ntev, tsis muaj zog thiab ua kom txob taus. Tab sis nws dhau heev lawm tsis hem dab tsi, vim vitamin B1 tau yooj yim tawm ntawm lub cev. Cov yeej rau thiamine khaws cia yog tsiaj li tsiaj, bran, thiab cov noob qoob loo. Taum, qos yaj ywm, buckwheat, oatmeal, rye qhob cij, nplooj zaub xam lav, txiv hmab txiv ntoo qhuav thiab txiv ntseej yog qhov me me rau lawv.
Txhua yam rau koj txoj kev noj qab haus huv
Riboflavin, tseem hu ua vitamin B.2, yog qhov zoo rau lub zeem muag thiab tsim ntshav. Hauv tshwj xeeb, rau kev tsim cov hemoglobin hauv cov ntshav. Nws tseem txhim kho qhov tawg thiab nqus ntawm kev noj cov rog. Tsis muajntawm vitamin B2 tuaj yeem tshaj tawm hauv qhov tsis tuaj yeem, tsis zoo hauv cov fab ntawm lub qhov ncauj thiab tev ntawm daim tawv nqaij. Txij li nws yog zoo soluble hauv dej, nws dhau mus tsis cuam tshuam rau kev nyob zoo nyob rau txhua txoj kev. Cov nplua nuj tshaj plaws hauv riboflavin txiv ntoo thiab zaub mov, thiab ib qho. Cov zaub ntsuab, txiv lws suav, zaub qhwv thiab kua txob qab zib yuav tau txais txiaj ntsig. Tab sis nco ntsoov, thaum kho cua sov, cov zaub poob yuav luag tag nrho lawv cov txiaj ntsig. Yog li ntawd, rau kev noj qab haus huv, noj kom siav.
Khoom noj rau lub siab
VitaminB3, paub tias yog nicotinic acid, zom cov as-ham, yog li ua lub zog rau lub cev. Tab sis qhov tseem ceeb tshaj plaws, nws yog lub luag haujlwm rau kev nco, xav thiab pw tsaug zog. Thiab yog tias nws tsis txaus, xav tias cov txheej txheem muaj cuam tshuam, tsis quav ntsej thiab insomnia kov yeej. Overdose ntawm cov vitaminB3 kuj tsis pom zoo. Lub siab siv thawj zaug ntaus. Nyob rau tib lub sijhawm, xeev siab, kiv taub hau, thiab mob plawv dhia tuaj yeem tshwm sim. Lub hauv paus tseem ceeb ntawm nicotinic acid yog daim siab, nqaij dawb, thiab qe. Nws muaj nyob hauv cov nceb, txiv laum huab xeeb thiab taum. Nco ntsoov tias lub plab hnyuv microflora kuj tseem tuaj yeem tsim cov vitaminsB3.
Tshuaj ntsuab Mob siab
VitaminB4, hu ua choline, tiv thaiv lub siab thiab txhim kho cov kev zom zaub mov hauv nws. Nws txo qis roj cholesterol thiab muaj kev cuam tshuam zoo rau lub hlwb. Tab sis nyob rau hauv muaj txawm tias qhov tsawg tshaj plaws haus dej cawv, choline yog irrevocably pov tseg. Nrog nws tsis muaj, muaj teeb meem nrog lub cim xeeb, nplooj siab thiab cov hlab ntsha. Yog tias koj overdo nws, koj yuav muaj kev tawm hws, xeev siab, thiab ntshav siab. VitaminB4 muaj nyob rau hauv cov khoom tsiaj: fatty ntses, qe qe, cheese thiab tsev cheese. Raws li rau cov khoom noj cog qoob loo, muab qhov nyiam rau spinach, cauliflower, bran, thiab txiv lws suav.
Mus ib txhis hluas
VitaminB5 (pantothenic acid) yog qhov tseem ceeb rau kev tsim dua tshiab ntawm lub cev lub cev. Qhov tseeb, nws ua cov nyhuv rejuvenating. Thiab nws kuj staunchly tiv thaiv daim tawv nqaij thiab mucous daim nyias nyias los ntawm kev nkag mus ntawm pathogens ntawm kis kab mob. Lub cuab yeej tshwj xeebntawm vitamin B5 yog lub peev xwm yuav tsum nqus tau los ntawm daim tawv nqaij. Yog vim li cas cov tshuaj pleev ntsej muag pleev ntsej muag nrog nws koom nrog thiaj li zoo. Yog tias koj khaus khaus ntawm koj txhais tes lossis pom tias muaj pigmentation me ntsis, koj yuav tsum txheeb xyuas qib theem ntawm cov khoom no. Thiab koj yuav tsum tsis txhob txhawj txog nws qhov ntau dhau. Cov zaub mov tseem ceeb nplua nujhauv vitamin B5yog daim siab, zaub paj, taum ntsuab, nceb, thiab txiv ntseej.
Lub hauv paus ntawm kev zoo siab
Vitamin B6, thiab hauv cov lus tshawb fawb hauv pyridoxine, yog hu ua cov vitamins ntawm kev xav zoo. Nws yog lub luag hauj lwm rau kev tsim cov "yam ntxwv zoo siab" serotonin. Nws nrog nrog kev nquag hauv lub xeev, kev noj qab nyob zoo thiab muaj lub suab tsaug zog zoo. Nws tseem yog qhov tseem ceeb uas nws koom nrog rau hauv kaum ob ntawm cov kev ua haujlwm tseem ceeb hauv peb lub cev. Cov tsos mob tshwm sim ntawm cov vitamin B6 tsis txaus yog mob ntawm tus nplaig thiab cov pos hniav, plaub hau poob, thiab tsis muaj zog tiv thaiv. Ntev ntev dhau ntawm nws yog fraught nrog kev puas tsuaj rau cov hlab ntsha. Nqaij, nqaij qaib, ntses thiab khoom noj siv mis yuav pab koj ntxiv koj cov vitamin B 6 reserves. Txiv tsawb, txiv duaj, txiv qaub, cherries thiab strawberries yog qhov tseem ceeb hauv qhov no.
Sprouts ntawm lub neej
Vitamin B9 tsis muaj dab tsi ntau tshaj li folic acid, uas yog qhov tseem ceeb rau cov poj niam cev xeeb tub thiab lactating. Nws yog nws leej twg nteg lub hauv paus rau kev noj qab haus huv lub paj hlwb, thawj zaug ntawm tus menyuam, thiab tom qab ntawd ntawm tus menyuam. Rau cov neeg laus, lub keeb no tsis muaj nqi tsawg, vim nws muaj cov txiaj ntsig zoo ntawm lub siab, daim siab thiab lub plab zom mov. Qhov tsis muaj vitamin B9 yog taw qhia los ntawm kev nco kev tsis taus, kev poob siab thiab kev ua poob siab tsis ncaj. Nrog nws cov dhau, zinc yog nqus tau qhov tsis zoo, thiab hauv cov neeg tsis tshua muaj neeg mob, cov leeg mob tshwm sim. Ntawm cov zaub mov muaj protein ntau B9 yog taum, beets, carrots, zaub qhwv thiab buckwheat. Nws kuj tseem tsim nyog suav nrog daim siab, ob lub raum, qe, cheese thiab caviar hauv kev noj haus.
Raws li koj tuaj yeem pom, cov vitamins B xav tau los ntawm peb lub cev zoo li huab cua. Qhov loj tshaj plaws yog kom tsis txhob overdo nws nyob rau hauv lub siab xav kom noj qab nyob zoo. Nqa cov khoom noj uas tsim nyog rau hauv tsev neeg noj thiab kom paub tseeb tias nws yog qhov sib npaug thiab muaj zog.