Ukutya okuneVitamin B1 yamaIndiya atyebileyo kunye neziBonelelo zabo

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Ngaba uyazi ukuba ivithamini B idlala indima ebalulekileyo ekugcineni impilo yeseli kunye nokugcina unamandla? Ayizizo zonke iintlobo zevithamini B ezenza umsebenzi ofanayo, ukongeza iintlobo ezahlukeneyo zevithamini B zivela kwiintlobo ezahlukeneyo zokutya.

I-Vitamin B1, ekwabizwa ngokuba yi-thiamine, yi-co-enzyme esetyenziswa ngumzimba ukwenza ukutya kwamandla kunye nokugcina impilo yentliziyo kunye nokusebenza kwentliziyo.

I-Thiamine ikwasetyenziswa ngokudibeneyo nezinye iivithamini ze-B, ezenza i-B-vitamin complex yokulawula imisebenzi ebalulekileyo yenkqubo ye-cardiovascular system, i-endocrine system kunye ne-digestive system.

Ukuba akukho thiamine yaneleyo emzimbeni, iimolekyuli ezifumaneka kwiiproteni nakwiicarbohydrate azinakusetyenziswa ngokufanelekileyo ngumzimba ukwenza imisebenzi eyahlukeneyo ebalulekileyo.

Ke, ukuba unengxaki yokunqongophala kwe-thiamine, unokuba nengxaki yokudinwa okungapheliyo, iingxaki zentliziyo, ubuthathaka kunye nomonakalo wemithambo-luvo, njl. Ke ngoko, kufuneka ukuba ufumane i-vitamin B1 eyaneleyo emzimbeni wakho.

Funda ukuze wazi malunga nezibonelelo ezili-13 ze-thiamine okanye i-vitamin B1 etyebile kukutya kwase-India.

1. Amandongomane

Amantongomane kukutya okuxineneyo kwezakhamzimba kwaye ane vithamini B1. Amantongomane afana nepistachios, i-brazil nut, i-pecans kunye ne-cashew nut yenye yezinto ezilungileyo ze-vitamin B1. Ke, yeka ezo zityiwa zingafunekiyo kwaye uqalise ukuntywila kumandongomane ukonyusa ivithamini B1 yakho.

2. Intlanzi

Intlanzi ityebile kwi-omega-3 fatty acids kwaye ikwangumthombo olungileyo we-thiamine okanye ivithamin B1. Iintlanzi zetyhuna ziqulathe awona manqanaba aphezulu evithamini B1, enegalelo ngaphezulu kweepesenti ezingama-35 zemfuno yemihla ngemihla. I-Salmon kunye ne-mackerel fish zibonelela nge-19 yeepesenti kunye ne-9 yeepesenti ye-vitamin B1, ngokwahlukeneyo.

3. Ingqolowa yeNgulube

Ingulube etyibilikileyo ingumthombo we-vitamin B1 engeyiyo imifuno. Kwigram ye-100 yokukhonza, inika iipesenti ezingama-74 zemfuno yemihla ngemihla yevithamini B1. Ingqekembe yeengulube ethe nkqi, ethambileyo yengulube ethambileyo, kunye neetshiphusi zenyama yehagu ezibhityileyo zonke zinamaxabiso abalulekileyo e-thiamine.

4. Iipeyisi eziluhlaza

Ukuba uyakuthanda ukutya ii-ertyisi eziluhlaza, uya kumangaliswa kukwazi ukuba zibonelela ngemithombo efanelekileyo ye-vitamin B1. Iifayi eziluhlaza eziluhlaza zibonelela ngeepesenti ezingama-19 zevithamini B1 kwi-100 gram yokukhonza. Iifayi ezintsha eziluhlaza ziya kukubonelela ngeepesenti ezingama-28 zemfuno yemihla ngemihla yevithamini B1.

5. I squash

I-squash ngumthombo olungileyo we-vitamin B1 kunye ne-squash squash ngowona mthombo ufanelekileyo we-vitamin B1, ukubonelela ngeepesenti ezili-11 kwigramu eyi-100 yokukhonza. Ezinye iintlobo zesikwashi nazo zine-vitamin B1-efana ne-squash butternut eya kukubonelela ngepesenti ye-10 ye-thiamine.

6. Iimbotyi

Phantse zonke iintlobo zeembotyi, kubandakanya neembotyi eziluhlaza, iimbotyi ezimnyama zinamanqanaba aphezulu evithamini B1 kunye neeproteni ezisempilweni entliziyweni. Ungabilisa iimbotyi uzongeze kwiisaladi nakwiisuphu zakho ukuze ufumane olona vithamini.

7. Imbewu

Kukho iintlobo ngeentlobo zembewu eziyimithombo elungileyo yevithamini B1. Umzekelo, imbewu kajongilanga ineyona vithamin B1 iphakamileyo ineepesenti ezingama-99 kwigramu eyi-100 yokukhonza. Imbewu yeSesame iqulethe iipesenti ezingama-80 zevithamini B1 kunye nezinye iimbewu ezifana nembewu ye-chia kunye nembewu yethanga ityebile kwi-thiamine nayo.

8. I-Asparagus

I-Asparagus ngumthombo olungileyo wevithamini B1. I-asparagus ephekiweyo ibonelela ngepesenti ye-11 ye-thiamine kwi-100 yeegramu zokuphaka. I-asparagus enkonkxiweyo kunye enomkhenkce iqulethe ixabiso eliphantsi lale vithamini, ke kungcono usebenzise ezitsha.

9. Isonka

Isonka esenziwe ngomgubo wengqolowa sinexabiso elikhulu levithamini B1. Isilayi esinye sesonka sineepesenti ze-9 zevithamini B1. Ezinye iintlobo zesonka eziyimithombo elungileyo ye-thiamine yingqolowa ye-bagel, i-muffins kunye nesonka se-rye.

I-Thiamine okanye i-vitamin B1 nayo inezibonelelo ezininzi. Jonga.

10. Ukugcina iMetabolism eseMpilo

I-thiamine inceda ekuguquleni i-carbohydrate kwi-glucose, engumthombo okhethiweyo wamandla osebenzisa umzimba. Ikwanceda ekwaphuleni iiproteni kunye namafutha, ngaloo ndlela kunyusa amandla akho kunye imetabolism.

11. Uthintela ukonakala kwemithambo-luvo

I-thiamine ithintela ukonakala kwemithambo-luvo kunye nengqondo. Ikhupha ipetroli ekutyeni kwaye iyise kwinkqubo yemithambo-luvo, ngaloo ndlela igcina indlela efanelekileyo yobuchopho kunye nemithambo-luvo. I-Vitamin B1 iya kuwunciphisa ngakumbi umngcipheko womonakalo wemithambo-luvo.

12. Intliziyo esempilweni

I-Thiamine iyanceda ekulweni izifo zentliziyo kwaye igcina intliziyo isempilweni. Izifundo zibonise ukuba i-thiamine inokuba luncedo ekulweni nesifo sentliziyo kuba iyanceda ukugcina ukusebenza kakuhle kwe-ventricular kunye nokunyanga ukusilela kwentliziyo.

13. Konyusa Ukhuseleko

Impilo yokwetyisa ibalulekile ekufunxeni i-thiamine kuba indlela yokugaya esempilweni ivumela umzimba wakho ukuba ukhuphe izakhamzimba kukutya okungcono, okusetyenziselwa ukomeleza ukhuseleko lwakho. I-Vitamin B1 ikwanceda ukuthintela ukugula kwizifo ezahlukeneyo.

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