Li -vithamine tsa B ke lelapa la livithamine tse qhibilihisang metsi tse akarelletsang thiamin, riboflavin, niacin, acid ea pantothenic, pyridoxine, cobalamin le folate. Ba na le mesebetsi e seng mekae empa e le sehlopha, ba ameha ho nka lijo tseo u li jang le ho li fetola matla.
Mohlomong u se u ntse u fumana li-vithamine tsa B tse rarahaneng tse tsoang lijong tseo u li jang, hafeela u ntse u ja lijo tse leka-lekaneng.
Li fumanoa lijong tse fapa-fapaneng, kahoo ho haelloa ke seoelo ntle leha u e-na le mathata a itseng a bophelo bo botle. Empa, haeba u tšoenyehile hore lijo tsa hao li ka 'na tsa se na thuso, tlatsetso leha e le efe e theko e tlaase ea B e tla u fa li-vithamine tsohle tsa B tseo u li hlokang.
Haeba o batla bathetsi ba vithamine ea B e rarahaneng e le hore u ikutloe u falimehile kapa u susumelitsoe ho feta, mohlomong u tla soetseha. Ke 'nete hore' mele oa hau o hloka li-vithamine tse rarahaneng tsa B ho hlahisa matla a tsoang lijong tseo u li jang 'me li bohlokoa bakeng sa mosebetsi oa boko le methapo, empa li ka etsa joalo feela. Matla a mangata a tsoa lijong tseo u li jang, haholo-holo ho tloha lik'habohaedreite, le hoja 'mele oa hau o ka sebelisa protheine kapa mafura e le mafura. Li-vithamine tse rarahaneng tsa B li kenngoa mekhoeng e sa tšoaneng ea metsoako e etsa hore matla a be teng, empa a ke ke a etsa matla ho tsoa ho letho, kahoo u hloka ho ja hantle ho ikutloa u le mafolofolo.
Kahoo li-Vithamine tsa B-Complex ha li tšoane le 'Pep Pills'?
Che, ha ba na livithamini tse rarahaneng tsa B ha ba sebetse joaloka caffeine .
U ke ke ua fumana mofuta leha e le ofe oa pheko e tsoang ho B-complex supplements. Haeba seo ke sona seo u se batlang, joale u se u le betere ka senoelo kapa tse peli tsa kofi kapa tee e matla. Ha e le hantle, u ka boela ua reka matla a mangata a matla kapa li- drink .
Ho lokile, kahoo ke Hobaneng'ng ha Matla a Matla a Kamehla a na le Li-Vithamine tsa B?
Bakeng sa papatso.
E etsa hore li shebahala li le ntle. U tla fumana matla a tlatsetso ka mokhoa oa matlapa kapa li-liquids. Sejo sa bona se ka sehloohong ke caffeine (ke seo e hlileng se sebetsang), empa matla a mangata a atisa ho ba le motsoako oa li-vithamine tse rarahaneng le hoja li sa kenye letho le eketsehileng. Matla a noang ao u fumanang hohle? Pale e tšoanang. Ke caffeine e u bakelang.
Ke Hobane'ng ha U Nka Li-Vithamine Tse Batiloeng Hona Joale?
Ho tšepahala, ntle leha u e-na le bothata ba sebele, moimana, u batla ho ima, kapa u na le bothata ba bophelo bo botle ka maqhubu a hau a vithamine ea B, ha ho na lebaka leha e le lefe la ho nka vithamine ea B e tlatsetsa.
Kahoo, u etsa'ng haeba u batla matla a eketsehileng? Ho na le lintho tse ngata tseo u ka li etsang. Qala ka ho fumana boits'oaro bo nepahetseng ba 'mele le ho robala' mele oa hau le ho leka ho fokotsa maemo a khatello ea kelello. Mabapi le lijo tseo u li jang, ke khopolo e ntle ho ntlafatsa boleng ba lijo tseo u li jang haeba u batla ho ikutloa u le mafolofolo.
Etsa bonnete ba hore u ja litholoana le meroho tse mebala-bala tse ngata hobane li na le lik'hilojule tse fokolang 'me li na le limatlafatsi tse kholo le li-antioxidants. Ja lijo tsohle letsatsi le leng le le leng ho e-na le lijo-thollo tse hloekisitsoeng le ho khetha mafura a phetseng hantle, a kang omega-3 mafura a acids a fumanoang litlhapi, li-flaxseeds le oli ea canola le mafura a monounsaturated a fumanoang linate, peo, avocado le oli ea mohloaare.
Khetha mehloli ea liprotheine tse phetseng hantle tse kang mafura a likhomo le nama ea nama ea nama ea nama ea nama ea nama ea nama ea limela tse nang le limela tse nang le linaoa le lijo tsa soya.
Ho ja lijo tsohle tse phetseng hantle ho tla ba bonolo ha u felisa lijo tsohle tse sa jeoang le lithethefatsi tse tsoekere. 'Me haeba u noa ka makhetlo a mangata, u ka' na ua ikutloa u le betere haeba u fokotsa joala.
Haeba u etsa liphetoho tseo kaofela 'me u ntse u ikutloa u le mokhathala ebile u khathetse, u lokela ho bua le mofani oa hao oa tlhokomelo ea bophelo ea ka tsebang hore na o na le mathata afe a bophelo a etsang hore u ikutloe u le tlase ho feta matla.
Lisebelisoa:
> Academy of Nutrition le Dietetics. "Ho ja ho Matlafatsa Matla."
Gropper SS, Smith JL, Groff JL. "Phepo e nepahetseng le Metabolism ea Batho." Khatiso ea Botšelela. Belmont, CA Khamphani ea Wadsworth Publishing, 2013.