1 - Ithute ka Li-Vithamine Tse Nonneng ka Metsi
Li-vithamine tse qhibilihang metsing ke tsa bohlokoa mesebetsing e mengata ea 'mele oa hau hore o lule o phela hantle, ho kenyelletsa matla a tlhahiso ea matla le tsamaiso ea' mele ea ho itšireletsa mafung.
'Mele oa hau ha o boloke boholo ba livithamine tse qhibilihisang metsi ka nako e telele, kahoo li lokela ho tsosolosoa letsatsi le leng le le leng. Flip ka setšoantšo sa li-slideshow mme u nke maeto a li-vithamine tse qhibilihisang metsi.
2 - Vithamine C
Vithamine C e fumanoa litholoana le meroho, haholo-holo litholoana tsa citrus, fragole , pelepele le litapole. O hloka vithamine C bakeng sa tsamaiso ea 'mele ea ho itšireletsa mafung le ea letlalo le phetseng hantle. Ho haelloa ha vithamine C ho ka fokotsa mosebetsi oa 'mele oa ho itšireletsa mafung.
Ithute ho eketsehileng ka vithamine C.
3 - Thiamine
Thiamine, eo hape e tsejoang e le Vithamine B-1, e fumanoa ka raese le lijo tse ling tse nang le lijo-thollo le tse matlafetseng le lijo-thollo, nama le tlhapi. Thiamine e hlokahala ho fetola lik'habohaedreite ka matla le ho hlahisa li-amino acid tse ling.
Ithute ho eketsehileng ka Thiamine
4 - Riboflavin
Riboflavin, eo hape e tsejoang e le vithamine B-2, e fumanoa ka lihlahisoa tsa lebese, lijo tse mafura, mahe, meroho e tala ea makhasi, linate, li-legumes, bohobe bo nang le liqhobosheane le lijo-thollo. Riboflavin e sebetsa le li-vithamine tse ling tse rarahaneng mme e hlokahalang bakeng sa kholo ea kakaretso, tlhahiso ea lisele tse khubelu le matla a metabolism.
Ithute ho eketsehileng ka Riboflavin
5 - Niacin
Niacin, eo hape e bitsoang vithamine B-3, e fumaneha ka lihlahisoa tsa lebese, likhoho, litlhapi, liphoofolo tse mafura, linate, limela le mahe. U hloka nicin bakeng sa letlalo le phetseng hantle le ho fetola lijo tseo u li jang matla. Niacin e boetse e fumaneha e le tlatsetso ea lijo, empa ha e nkiloe ka bongata u ka 'na ua ikutloa u le lerootho .
Ithute ho eketsehileng ka Niacin
6 - Acid Pantothenic
Pantothenic acid, eo hape e bitsoang vithamine B-5, e fumanoa lijong tse sa tšoaneng tse akarelletsang nama ea nama, mahe, tlhapi le shellfish, likhoho, limela, lihlahisoa tsohle, lihlahisoa tsa lebese, meroho ea cruciferous, li-avocado le li-mushroom. U hloka acid ea pantothenic bakeng sa matla a metabolism le, tlhahiso ea sele ea khubelu ea mali le tlhahiso ea hormone.
Ithute ho eketsehileng ka Pantothenic Acid
7 - Vithamine B-6
Vithamine B-6, e tsejoang e le pyridoxine, e fumanoa lijong tse fapa-fapaneng tse kang litlhapi, nama, linaoa le limela le meroho e mengata. Ua e hloka bakeng sa tsamaiso ea methapo e phetseng hantle le bakeng sa ho etsa hemoglobin. Vithamine B-6 e fumaneha e le tlatsetso ea lijo, empa u lokela ho ba hlokolosi hobane ho noa haholo ho ka baka tšoaetso ea vithamine B-6 ka nako.
Ithute ho eketsehileng ka Vithamine B-6
8 - Folate le Folic Acid
Li-folate li fumanoa meroho e tala, makhasia le fragole, makhasi le lithollo kaofela. 'Mele oa hau o hloka folate ho etsa lisele tse khubelu tsa mali le ho senya liprotheine tseo u li jang. Folic acid ke mofuta o tlatsetsang oa mofuta o motle.
Ithute ho eketsehileng ka Folate le Folic Acid
9 - Vithamine B-12
Vithamine ea B-12 e fumanoa lijong, likhoho, lijo tsa leoatleng, mahe le lihlahisoa tsa lebese, empa eseng lijong tse thehiloeng limela kahoo likhutsana li kotsing ea ho haelloa ke vithamine B-12. U hloka vithamine B-12 bakeng sa tsamaiso ea methapo e phetseng hantle le tlhahiso ea sele ea mali.