Ukutya okuPhezulu kweVitamin B5 okuTyebileyo ukukubandakanya ekutyeni kwakho

Amagama Aphezulu Ebantwaneni

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I-Vitamin B5, ekwabizwa ngokuba yi-pantothenic acid, yivitamin enyibilikayo emanzini efumaneka kuzo zonke iiseli eziphilayo ngaphakathi emzimbeni. I-Vitamin B5 idlala indima enkulu kwimetabolism yamandla, isebenza njenge-co-enzyme ekuphenduleni amandla ekhemikhali.

Izifundo zibonise ukuba ivithamini B5 idlala indima ebalulekileyo emzimbeni, kubandakanya ukuguqula izakhamzimba zisuka ekutyeni ziye kumandla, ukulinganisa inqanaba leswekile yegazi, ukunciphisa i-cholesterol embi, ukwehlisa uxinzelelo lwegazi, kunye nokuthintela ukonakala kwentliziyo kunye nentlungu.

I-Vitamin B5 ikwabaluleke kakhulu ekugcineni impilo yenkqubo yeemvakalelo kunye nokwenza iiseli ezibomvu zegazi.

Ukusilela kwivithamini B5 kunokukhokelela ekudinweni, ukudakumba, ukuba nochuku, ukuqaqanjelwa sisisu, iintlungu zesisu, ukugabha, usulelo oluphezulu lokuphefumla kunye necramps zemisipha. Ke ukunciphisa i-vitamin B5 ukuswela kwakho, kubalulekile ukuba ubandakanye zombini izityalo kunye nemithombo yokutya esekwe kwizilwanyana.

Nalu uluhlu lweevithamini B5 zokutya okutyebileyo ekufuneka ukubandakanye kukutya kwakho.

1. Amakhowa

Amakhowa anezakha mzimba ezininzi, ivithamin B5 yenye yazo. Amakhowa amhlophe amaqhowa, amakhowa amdaka kunye ne-oyster mushroom aqukethe uninzi lwevithamini B5. Kwigram ye-100 yokukhonza, amakhowa aneepesenti ezingama-36 zexabiso elinconywayo lemihla ngemihla lale vithamini.

2. Amaqanda

Amaqanda ngomnye umthombo ogqwesileyo weeproteni zezilwanyana ezityebileyo kwi-vitamin B5. Iqanda elinye eliphekiweyo liqukethe iipesenti ezisixhenxe zevithamini B5. Ke, qala ukonyusa ukungeniswa kwamaqanda ukonyusa ivithamini B5 yakho. Ungayicofa okanye uyibilise.

3. Ibhatata emnandi

Iibhatata ngumthombo olunge kakhulu we vithamin B5. Ibhatata ebhaka ibonelela ngepesenti ye-10 yale vithamini. Nangona iphezulu kwiikhalori kwaye inamafutha amancinci, ayinabungozi emzimbeni wakho. Ungasebenzisa iitapile kwizitya eziswiti nezinencasa.

4. Inyama yenkomo

Inyama yenkomo ikwangumthombo olungileyo wevithamini B5 okanye i-pantothenic acid. Inyama yenkomo ecekeceke iqulethe iipesenti ezili-12 zevithamini B5. Inyama yenyama yenkomo ingoyena mthombo ulungileyo wale vithamini. Ukusikwa kwenkomo kukwacebile ngevithamini B5, ke unokuyitya ngokufanelekileyo.

5. Inkukhu kunye neTurkey

Inkukhu kunye ne-turkey zityebile kwi-vitamin B5. Inxalenye enye yenkuku ephekiweyo inika iipesenti ezi-6 zevithamini B5. Umlenze wenkukhu kunye namathanga, umlenze we-turkey kunye nenkukhu yenkukhu yonke imithombo elungileyo ye-vitamin B5. Inyama kunye nenkukhu yaseTurkey ziyahlukahluka kwaye zinokusetyenziswa kwizidlo ezinomdla.

6. Imbewu kajongilanga

Imbewu kajongilanga lukhetho olufanelekileyo lokutya okulayishwe ngokupheleleyo ngevithamini B5. Iigram ezili-100 zembewu kajongilanga ziqulathe iipesenti ezingama-71 zale vithamini B5. Ezinye iimbewu eziqulathe ivithamin B5 yimbewu yeflakisi, imbewu yethanga, njl, ezinegalelo malunga neepesenti ezili-9 kunye neepesenti ezi-2 zale vithamini, ngokwahlukeneyo.

7. Iiavokhado

I-avovocos, ekwabizwa ngokuba yi-butterfruit, zityebile kwixabiso lesondlo. Ziqulathe malunga neepesenti ezingama-20 zevithamini B5, ke kufuneka usibandakanye esi siqhamo siphilileyo kukutya kwakho. Kodwa, yitya ii-avocado ngokumodareyitha kuba ikwakhona kakhulu.

8. itshizi

Itshizi iza neendidi ngeentlobo kwaye isetyenziswa kwizitya ezahlukeneyo zokupheka. Uninzi lwabantu luyathanda ukutya itshizi kwaye inayo njengenxalenye yokutya kwabo. I-cheese eluhlaza okwesibhakabhaka kunye ne-feta cheese iqulethe i-vitamin B5 eya kwandisa le vithamini emzimbeni wakho. Yonwabela iisandwich zakho kunye neepizza!

9. Intlanzi enamafutha

Ngaphandle kokuba ityebile kwi-omega-3 fatty acids, intlanzi ikwangumthombo omkhulu wevithamini B5. Intlanzi yeSalmon kunye nentlanzi ye-tuna ziqulathe isixa esaneleyo sevithamini B5 eneepesenti ezili-16 kunye neepesenti ezili-12 zale vithamini, ngokwahlukeneyo. Yitya iintlanzi ezinamafutha rhoqo ukonyusa ivithamini B5 yakho.

10. Imifuno

Icauliflower, ibroccoli, umbona, itheniphu kunye neetumato zizezona vithamini B5. Abafazi abakhulelweyo kufuneka babe nale vithamini phakathi kwe-6 kunye ne-7 mg ngosuku. Iimbotyi kunye neminye imifuno efana neembotyi kunye nee-ertyisi nazo ziyimithombo efanelekileyo ye-vitamin B5.

11. Iziqhamo

Ayizizo zonke iziqhamo ezityebileyo kwi-vitamin B5 okanye kwi-pantothenic acid. Nangona kunjalo, i-strawberries kunye ne-grapefruit zizityebi kwi-vitamin B5 equkethe malunga ne-0.49 mg kunye ne-0.35 mg, ngokulandelanayo. Faka amaqunube rhoqo kwizaladi zeziqhamo, iikeyiki kunye ne-oatmeal.

I-Vitamin B5 inezibonelelo ezininzi zempilo. Jonga.

12. Ukuphucula impilo yentliziyo

I-Vitamin B5 idlala indima ebalulekileyo ekusetyenzisweni nasekulawuleni i-cholesterol. Kuyanceda ukugcina amanqanaba asempilweni e-cholesterol ngaphakathi kwimithambo kunye nokuthintela ukwakhiwa kwamacwecwe okuyingozi, oku kunokukhokelela ekuhlaselweni sisifo sentliziyo.

13. Ukucola ukutya kukuMandla

I-Vitamin B5, kunye nezinye iivithamini ezintsonkothileyo ze-B, inokunceda umzimba wakho ukuba usebenzise ukutya okutyayo ukuze wakhe izihlunu, izihlunu kunye namalungu. Ikwanceda ekucoleni nasekucoceni ukutya okunesondlo kwaye ngenxa yoko, utshisa imetabolism yakho ngokukhawuleza.

14. Ukuphucula ukusebenza kweNgqondo

I-Vitamin B5 inokunceda ukuthintela ukulahleka kwememori, iintlungu zentloko ebuhlungu, isifo sengqondo esinganyangekiyo, uxinzelelo, ukugula kwesifo kunye nokuqaqanjelwa sisisu. Ngokubanzi, le vithamini iphucula ukusebenza kwengqondo kwaye inciphise umngcipheko weengxaki zengqondo.

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