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Vitamin B5, inozivikanwawo se pantothenic acid, vhitamini inogadziriswa nemvura iyo inowanikwa mumasero ese ari mukati memuviri. Vitamini B5 inoita basa rakakura musimba metabolism, ichiita se-co-enzyme kune inogadzira simba-inogadzira makemikari maitiro.
Zvidzidzo zvakaratidza kuti vhitamini B5 inoita akawanda akakosha mabasa mumuviri, kusanganisira kushandura zvinovaka muviri kubva muchikafu kuita simba, kuenzanisa muyero weshuga muropa, kuderedza cholesterol yakaipa, kudzikisa BP, uye kudzivirira kukuvara kwetsinga uye kurwadziwa.
Vitamin B5 yakakoshawo kwazvo kuchengetedza hutano hwetsinga uye mukugadzira masero matsvuku eropa.
Kushomeka kwevhitamini B5 kunogona kutungamira mukuneta, kushushikana, kusagadzikana, kushaya hope, kurwadziwa nemudumbu, kurutsa, hutachiona hwepamusoro hwekufema uye mhasuru. Saka kudzikisira kushomeka kwevhitamini B5 yako, zvinodikanwa kuti ubatanidze zvese zvirimwa zvezvirimwa nemhuka.
Heino runyorwa rwevhitamini B5 dzakapfuma zvekudya zvaunofanira kusanganisira mune kwako kudya.
1. Howa
Howa hune zvakawanda zvinovaka muviri, vhitamini B5 iri imwe yadzo. Chena bhatani howa, shava howa uye oyster howa ane akawanda vhitamini B5. Mune magiramu zana ekushandira, howa hune makumi matatu neshanu muzana ezuva nezuva rinokurudzirwa kukosha kwevhitamini iyi.
2. Mazai
Mazai ndechimwe chakanakisa sosi yemhuka protein ine hupfumi mu vitamini B5. Zai rimwe chete rakabikwa rine 7 muzana yevhitamini B5. Saka, tanga kuwedzera kudyiwa kwemazai kusimudzira yako vhitamini B5. Iwe unogona kunge uchinge wakakwenya kana kufashaidzwa.
3. Mbatatisi
Mbatatisi inotapira zvakanaka kune vhitamini B5. Mbatata yakabikwa inopa gumi muzana yevhitamini iyi. Kunyangwe iine macalorie mazhinji uye mashoma mumafuta, haina kukuvadza kumuviri wako. Iwe unogona kushandisa mbatatisi mune ese anotapira uye anonaka madhishi.
4. Nzombe
Nzombe zvakare yakanaka kwazvo sosi yevhitamini B5 kana pantothenic acid. Yakaonda nyama yemombe ine 12 muzana yevhitamini B5. Nyama yemombe nyama nyama inonyanya kunaka zviwanikwa zvevhitamini iyi. Kucheka kwemombe kwakapfuma mu vitamini B5, saka unogona kuidya zvinoenderana.
5. Huku Uye Turkey
Chicken uye turkey zvakare zvakapfuma mu vitamini B5. Chidimbu chimwe chete chehuku yakabikwa yehuku inopa 6 muzana yevhitamini B5. Huku gumbo nezvidya, turkey gumbo uye huku chipfuva zvese zvakanaka zviwanikwa zvevhitamini B5. Turkey nyama nehuku zvine hunyanzvi uye zvinogona kushandiswa mukudya kwakanaka.
6. Mbeu yezuva
Mbeu dzeSunflower isarudzo dzakanaka dzekudya idzo dzakazara zvizere ne vitamini B5. 100 magiramu embeu yezuva yezuva rine 71 muzana yeiri vhitamini B5. Dzimwe mbeu idzo dzine vhitamini B5 imbeu yeflakisi, mbeu yemanhanga, nezvimwewo, izvo zvinopa chikamu chinosvika 9 muzana uye 2 muzana yevhitamini iyi, zvichiteerana
7. Makotapeya
Avocados, inozivikanwawo se butterfruit, vakapfuma muhutano hwekudya. Izvo zvine 20 muzana yevhitamini B5, saka iwe unofanirwa kusanganisa ichi chibereko chine hutano mukudya kwako. Asi, idya maavocados zvine mwero nekuti zvakare akakwirira macalorie.
8. Cheese
Cheese inouya mumhando dzakasiyana siyana uye inoshandiswa mune dzakasiyana siyana zvekudya. Vazhinji vanhu vanofarira kudya chizi uye vanayo sechikamu chekudya kwavo. Bhuruu chizi uye feta cheese zvine vhitamini B5 iyo inowedzera ichi kudya kwevhitamini mumuviri wako. Nakidzwa nesadza-grilled sandwiches uye pizza!
9. Hove Yemafuta
Kunze kwekuve wakapfuma mu omega-3 fatty acids, hove iri zvakare sosi huru yevhitamini B5. Salmon hove uye tuna hove zvine huwandu hwakawanda hwevhitamini B5 ine 16 muzana uye 12 muzana yevhitamini iyi, zvichiteerana. Idya hove dzine mafuta kakawanda kuti uwedzere vhitamini B5 yako.
10. Muriwo
Koliflower, broccoli, chibage, turnip nemadomasi zvinhu zvakanaka zvevhitamini B5. Vakadzi vane nhumbu vanofanirwa kuve neiri vhitamini pakati pe6 ne7 mg pazuva. Mbesa uye mimwe miriwo yakaita bhinzi nemapizi zvakare zviwanikwa zvakanaka zvevhitamini B5.
11. Zvibereko
Haasi ese michero akapfuma mu vitamini B5 kana pantothenic acid. Nekudaro, mastrawberry uye grapefruit akapfuma muvitamini B5 ine inenge 0.49 mg uye 0.35 mg, zvichiteerana. Sanganisira sitirobheri kazhinji mumichero saladhi, mapanikake uye oatmeal.
Vitamin B5 ine akati wandei marubatsiro ehutano. Tarisa.
12. Inovandudza Utano Hwemwoyo
Vitamini B5 inoita basa rakakosha mukushandisa uye kudzora cholesterol. Izvo zvinobatsirawo kuchengetedza hutano hwakanaka hwecholesterol mukati mearteri uye zvinodzivirira hwandava zvine ngozi kuvaka-uko, uko kunogona kutungamira pakurwisa kwemoyo.
13. Inoita Metabolize Chikafu Kuita Simba
Vitamini B5, pamwe nemamwe mavitamini B-akaomarara, anogona kubatsira muviri wako kushandisa chikafu chaunodya kuitira kuti uvakezve nyama, mhasuru uye nhengo. Iyo inobatsirawo mukugaya uye kuburitsa zvinovaka muviri uye nekudaro, inopisa yako metabolism nekukurumidza.
14. Kunonatsiridza Mental Performance
Vitamin B5 inogona kubatsira kudzivirira kuyeuka ndangariro, migraine kutemwa nemusoro, chirwere cheuropi chisingaperi, kushushikana, kurwara kwekufamba, uye kushaya hope. Kazhinji, vhitamini iyi inovandudza mashandiro epfungwa uye inoderedza njodzi yematambudziko epfungwa.
Goverana ichi chinyorwa!
Kana iwe waifarira kuverenga chinyorwa ichi, chigovana nehama dzako dzepedyo.
