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UVitamin B5, owaziwa nangokuthi i-pantothenic acid, uvithamini oncibilika emanzini otholakala kuwo wonke amaseli aphilayo angaphakathi komzimba. I-Vitamin B5 idlala indima enkulu ekusetshenzisweni kwamandla kagesi, isebenza njenge-co-enzyme ekuphenduleni kwamakhemikhali akhiqiza amandla.
Ucwaningo lukhombisile ukuthi uvithamini B5 udlala izindima eziningi ezibalulekile emzimbeni, kufaka phakathi ukuguqula izakhamzimba zisuka ekudleni zibe ngamandla, ukulinganisa izinga likashukela egazini, ukunciphisa i-cholesterol embi, ukwehlisa umfutho wegazi, nokuvikela ukulimala kwezinzwa nobuhlungu.
IVitamin B5 nayo ibaluleke kakhulu ekugcineni impilo yesistimu yezinzwa nokukhiqiza amangqamuzana abomvu egazi.
Ukushoda kukavithamini B5 kungaholela ekukhathaleni, ekucindezelekeni, ekucasukeni, ekuqwashisweni, ebuhlungwini besisu, ekuhlanzweni, ezifweni eziphezulu zokuphefumula kanye nasezikhunjeni. Ngakho-ke ukunciphisa ukwehla kwevithamini B5 yakho, kuyadingeka ukufaka imithombo yokudla yezitshalo neyezilwane.
Nalu uhlu lokudla okunevithamini B5 okufanele ukukufake ekudleni kwakho.
1. Amakhowe
Amakhowe anezakhi eziningi zomzimba, i-vitamin B5 ingenye yazo. Amakhowe anenkinobho emhlophe, amakhowe ansundu namakhowe oyster aqukethe iningi uvithamini B5. Ngamagremu ayi-100 wokuphaka, amakhowe aqukethe amaphesenti angama-36 wenani elinconyiwe nsuku zonke lale vithamini.
2. Amaqanda
Amaqanda ngomunye umthombo omuhle kakhulu wamaprotheni ezilwane acebile ku-vitamin B5. Iqanda elilodwa eliphekiwe linamaphesenti ayi-7 kavithamini B5. Ngakho-ke, qala ukukhulisa ukungena kwamaqanda ukukhulisa uvithamini B5 wakho. Ungayiklwebha noma ubilise.
3. Ubhatata
Ubhatata ungumthombo omuhle kakhulu wevithamini B5. Ubhatata obhakwe unikeza amaphesenti ayi-10 ale vithamini. Yize inama-calories amaningi namafutha amancane, ayinabungozi emzimbeni wakho. Ungasebenzisa ubhatata kuzo zombili izitsha ezinoshukela nezinomsoco.
4. Inkomo
Inkomo nayo ingumthombo omuhle kakhulu wevithamini B5 noma i-pantothenic acid. I-steak yenkomo ehlanzekile inamaphesenti ayi-12 kavithamini B5. Inyama yezitho zenyama yenkomo yimithombo enhle kakhulu yale vithamini. Ukusikwa kwenkomo nakho kunothe ngovithamini B5, ngakho-ke ungakudla ngokufanele.
5. Inkukhu NeTurkey
Inkukhu ne-turkey nazo zine-vitamin B5 ecebile. Ucezu olulodwa lwesigubhu sezinkukhu esiphekiwe luhlinzeka ngamaphesenti ayisithupha kavithamini B5. Umlenze wenkukhu namathanga, umlenze we-turkey kanye nesifuba senkukhu konke kuyimithombo emihle kavithamini B5. Inyama nenkukhu yaseTurkey zinemisebenzi ehlukahlukene futhi ingasetshenziswa ekudleni okubabazekayo.
6. Imbewu Yobhekilanga
Imbewu ye-sunflower ukukhetha okuhle kokudla okulula okugcwele i-vitamin B5. Amagremu ayi-100 wembewu ye-sunflower aqukethe amaphesenti angama-71 ale vithamini B5. Enye imbewu equkethe no-vitamin B5 yimbewu yefilakisi, imbewu yamathanga, njll., Enikela cishe kumaphesenti ayi-9 namaphesenti ama-2 ale vithamini, ngokulandelana.
7. Ukwatapheya
Ukwatapheya, owaziwa nangokuthi i-butterfruit, unothe ngokudla okunomsoco. Ziqukethe cishe amaphesenti angama-20 kavithamini B5, ngakho-ke kufanele ufake lesi sithelo esinempilo ekudleni kwakho. Kepha, yidla ukwatapheya ngokulinganisela ngoba futhi inama-calories amaningi.
8. Ushizi
Ushizi uza ngezinhlobo eziningi futhi usetshenziswa ezitsheni ezahlukahlukene zokupheka. Abantu abaningi bayathanda ukudla ushizi futhi babe nakho njengengxenye yokudla kwabo. Ushizi oluhlaza okwesibhakabhaka noshizi wokudla uqukethe uvithamini B5 ozokhuphula lokhu kudla amavithamini emzimbeni wakho. Jabulela ama-sandwich nama-pizza wakho owenziwe ngoshizi!
9. Inhlanzi Enamafutha
Ngaphandle kokunotha ku-omega-3 fatty acids, inhlanzi futhi ingumthombo omkhulu wevithamini B5. Izinhlanzi zeSalmon nezinhlanzi ze-tuna ziqukethe inani elanele likavithamini B5 ngamaphesenti ayi-16 namaphesenti ayi-12 ale vithamini, ngokulandelana. Yidla izinhlanzi ezinamafutha kaningi ukwandisa ivithamini B5 yakho.
10. Imifino
Ukholifulawa, i-broccoli, ummbila, itheniphu notamatisi yimithombo emihle kakhulu kavithamini B5. Abesifazane abakhulelwe kufanele babe nale vithamini phakathi kuka-6 no-7 mg ngosuku. Imidumba neminye imifino efana nobhontshisi nophizi nakho kuyimithombo emihle kavithamini B5.
11. Izithelo
Akuzona zonke izithelo ezicebile ku-vitamin B5 noma i-pantothenic acid. Kodwa-ke, ama-strawberry no-grapefruit bacebile ku-vitamin B5 aqukethe cishe u-0.49 mg no-0.35 mg, ngokulandelana. Faka ama-strawberry kaningi kumasaladi wezithelo, ama-pancake ne-oatmeal.
UVitamin B5 unezinzuzo eziningana zezempilo. Bheka.
12. Kuthuthukisa impilo yenhliziyo
Uvithamini B5 udlala indima ebalulekile ekusetshenzisweni nasekulawulweni kwe-cholesterol. Kuyasiza futhi ukugcina amazinga e-cholesterol enempilo ngaphakathi kwemithambo futhi kuvimbela ukwakheka kwe-plaque okuyingozi, okungaholela ekuhlaselweni yinhliziyo.
13. Yenza Metabolize Ukudla Kube Amandla
I-Vitamin B5, kanye namanye amavithamini we-B-complex, kungasiza umzimba wakho ukuthi usebenzise ukudla okudlayo ukuze wakhe izicubu, imisipha nezitho zomzimba. Iphinde isize ekugayweni nasekukhishweni kwezakhi futhi, ngakho-ke, isha umzimba wakho ngokushesha.
14. Kuthuthukisa ukusebenza kwengqondo
UVitamin B5 angasiza ekuvimbeleni ukulahleka kwememori, ikhanda elibuhlungu elibuhlungu, isifo esingamahlalakhona sobuchopho, ukudangala, ukugula, nokuqwasha. Ngokuvamile, le vithamini ithuthukisa ukusebenza kwengqondo futhi yehlise ubungozi bezinkinga zengqondo.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabasondelene nawe.
