I-Vitamin B1 Ukudla Okucebile KwamaNdiya Nezinzuzo Zabo

Amagama Amahle Kakhulu Ezingane

Phansi:

Usuku Lokuzalwa:

Thuma

Ngithumele Nge-Imeyili Khombisa Esizeni

Vele ungene

• 5 amahora edlule I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi
• 
• 6 amahora edlule I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
• 8 amahora edlule I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
• 11 amahora edlule I-Daily Horoscope: 13 Ephreli 2021

Ungaphuthelwa

• Izindaba Abaqeqeshi baseMelika bahola izifundo zesiNgisi zothisha baseNdiya
• Ama-movie I-Ugadi 2021: UMahesh Babu, uRam Charan, uJr NTR, uDarshan kanye nezinye izinkanyezi zaseNingizimu Afrika bathumela izifiso kubalandeli babo
• Ezemidlalo I-IPL 2021: Ngisebenze ekushayeni kwami ​​ngemuva kokunganakwa endalini ka-2018, kusho uHarshal Patel
• Ezezimali Ukuwa Kwentengo Yegolide Akukhathazi Kakhulu Ama-NBFCs, Amabhange Kudingeka Aqaphe
• Ubuchwepheshe Izikweletu ze-AGR Nendali Yamuva Ye-Spectrum Endalini Engathinta Umkhakha We-Telecom
• Izimoto IMahindra Thar Bookings Cross The 50,000 Milestone Ezinyangeni Eziyisithupha Nje
• Ezemfundo Umphumela Wokugcina we-CSBC Bihar Police Constable Final 2021 Umenyezelwe
• Ukuvakasha Izindawo ezi-10 ezihamba phambili zokuvakashela eMaharashtra ngo-Ephreli

Ubuwazi ukuthi uvithamini B udlala indima enkulu ekugcineni impilo yeseli nokukugcina unamandla? Akuzona zonke izinhlobo zikavithamini B ezenza umsebenzi ofanayo, ngaphezu kwalokho izinhlobo ezahlukene zikavithamini B zivela ezinhlotsheni ezahlukahlukene zokudla.

I-Vitamin B1, ebizwa nangokuthi i-thiamine, iyi-co-enzyme esetshenziswa ngumzimba ukwakheka kokudla kwamandla nokugcina impilo yenhliziyo nokusebenza komzimba.

I-Thiamine isetshenziswa futhi ngokuhlangana namanye amavithamini B, akha i-B-vitamin complex ukuphatha imisebenzi ebalulekile yohlelo lwezinhliziyo, uhlelo lwe-endocrine nohlelo lokugaya ukudla.

Uma ingekho i-thiamine eyanele emzimbeni, ama-molecule atholakala kuma-protein nama-carbohydrate awakwazi ukusetshenziswa kahle ngumzimba ukwenza imisebenzi ehlukahlukene ebalulekile.

Ngakho-ke, uma unenkinga ye-thiamine, ungahlushwa ukukhathala okungapheli, izinkinga zenhliziyo, ubuthakathaka nokulimala kwemizwa, njll. Ngakho-ke, kuyadingeka ukuthi uthole u-vitamin B1 owanele emzimbeni wakho.

Funda ukuze wazi ngezinzuzo eziyi-13 zokudla okune-thiamine noma uvithamini B1 ocebile waseNdiya.

1. Amantongomane

Amantongomane ukudla okunomsoco futhi aqukethe uvithamini B1. Amantongomane afana namapistachios, amantongomane eBrazil, ama-pecans namantongomane amakhekhe angomunye wemithombo emihle kavithamini B1. Ngakho-ke, yeka lokho kudla okusetshenzisiwe okungenampilo bese uqala ukumunca amantongomane ukukhulisa i-vitamin B1 yakho.

2. Inhlanzi

Inhlanzi icebile ngama-omega-3 fatty acids futhi futhi ingumthombo omuhle kakhulu we-thiamine noma uvithamini B1. Izinhlanzi ze-tuna ziqukethe amazinga aphezulu kakhulu e-vitamin B1, enikela ngaphezu kwamaphesenti angama-35 wemfuneko yansuku zonke. Izinhlanzi ze-salmon ne-mackerel zinikela ngamaphesenti ayi-19 namaphesenti ayi-9 kavithamini B1, ngokulandelana.

3. Ingulube Encikile

Ingulube ehlanzekile ingumthombo ongewona imifino kavithamini B1. Ngama-gramu ayi-100 wokuphaka, inikeza amaphesenti angama-74 wemfuneko yansuku zonke kavithamini B1. Ukuncika kwenkomo yengulube, inyama yengulube engenamafutha, kanye nama-chops yengulube anciphile konke kunenani elikhulu le-thiamine.

4. Peas oluhlaza

Uma uthanda ukudla uphizi oluhlaza, uzomangala ukwazi ukuthi banikezela ngemithombo emihle kavithamini B1. Ama-peas aluhlaza afriziwe anikezela ngamaphesenti ayi-19 kavithamini B1 kumagremu ayi-100 wokuphaka. Ama-peas amasha aluhlaza azokunikeza amaphesenti angama-28 wemfuneko yansuku zonke kavithamini B1.

5. Isikwashi

I-squash ingumthombo omuhle we-vitamin B1 kanye ne-acorn squash ingumthombo omuhle kakhulu wevithamini B1, inikezela ngamaphesenti ayi-11 kumagremu ayi-100 wokuphaka. Ezinye izinhlobo zesikwashi nazo zine-vitamin B1 - efana ne-butternut squash ezokunikeza amaphesenti ayi-10 e-thiamine.

6. Ubhontshisi

Cishe zonke izinhlobo zobhontshisi, kufaka phakathi ubhontshisi obuluhlaza, ubhontshisi omnyama uqukethe amazinga aphezulu kavithamini B1 kanye namaprotheni anempilo yenhliziyo. Ungabilisa ubhontshisi bese uwafaka kumasaladi namasobho akho ukuze uthole leli vithamini.

7. Imbewu

Kunezinhlobo ezahlukahlukene zembewu eziyimithombo emihle kavithamini B1. Isibonelo, imbewu ye-sunflower ine-vitamin B1 ephezulu kakhulu enamaphesenti angama-99 kumagremu ayi-100 wokuphaka. Imbewu yeSesame iqukethe amaphesenti angama-80 kavithamini B1 nezinye izimbewu ezinjengembewu ye-chia nembewu yethanga icebile nge-thiamine nayo.

8. I-Asparagus

I-Asparagus ingumthombo omuhle kavithamini B1. I-asparagus ephekiwe inikeza amaphesenti ayi-11 we-thiamine kumagremu ayi-100 wokuphaka. I-asparagus ekheniwe nefriziwe iqukethe inani eliphansi lale vithamini, ngakho-ke kungcono usebenzise okusha.

9. Isinkwa

Isinkwa esenziwe ngofulawa kakolweni siqukethe inani elibalulekile levithamini B1. Ucezu olulodwa lwesinkwa luqukethe amaphesenti ayi-9 kavithamini B1. Ezinye izinhlobo zesinkwa eziyimithombo emihle ye-thiamine ngama-bagel kakolweni, ama-muffin nesinkwa se-rye.

I-Thiamine noma i-vitamin B1 nayo inezinzuzo eziningana. Bheka.

10. Igcina I-Metabolism Enempilo

I-thiamine isiza ekuguquleni ama-carbohydrate abe yi-glucose, okuwumthombo okhethwayo wamandla osetshenziswa umzimba. Kuyasiza futhi ekuhlukaniseni amaprotheni namafutha, ngaleyo ndlela kukhuphule amandla akho kanye ne-metabolism.

11. Kuvimbela Ukulimala Kwemizwa

I-thiamine ivimbela ukulimala kwemizwa nobuchopho. Ikhipha uphethiloli ekudleni futhi iwuse ohlelweni lwemizwa, ngaleyo ndlela igcine ubuchopho obufanele kanye nesistimu yezinzwa. UVitamin B1 uzothuthukisa ingozi yokulimala kwemizwa.

12. Inhliziyo Ephilile

I-Thiamine iyasiza ekulweni nezifo zenhliziyo futhi igcina inhliziyo iphilile. Ucwaningo lukhombisile ukuthi i-thiamine ingaba wusizo ekulweni nesifo senhliziyo ngoba iyasiza ukugcina ukusebenza kahle kwe-ventricular futhi ilapha ukwehluleka kwenhliziyo.

13. Kuqinisa Ukungavikeleki

Impilo yokugaya ukudla ibalulekile ukumuncwa kwe-thiamine ngoba umgudu wokugaya ukudla onempilo uvumela umzimba wakho ukukhipha izakhamzimba ekudleni okungcono, okusetshenziselwa ukuqinisa amasosha omzimba wakho. Uvithamini B1 ubuye usize ukuvikela ukugula ezifweni ezahlukahlukene.

Yabelana ngale ndatshana!

Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabasondelene nawe.

Izixazululo Eziyi-12 Zasekhaya Zokulunywa Omiyane Ukuletha Ukukhululeka Okusheshayo

I-Horoscope Yakho Yakusasa

Ukwazi

Ngithumele Nge-Imeyili Khombisa Esizeni