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Vitamin B1 inobatsira zvakanyanya kune hutano hwako. BoldskyWanga uchiziva here kuti vhitamini B inoita basa rakakosha mukuchengetedza hutano hwesero uye kukuchengetedza uine simba? Haasi ese marudzi e vitamini B anoita basa rimwe chete, nekuwedzera mhando dzakasiyana dzevhitamini B dzinobva mumhando dzakasiyana dzechikafu.
Vitamin B1, iyo inonziwo thiamine, inonzi co-enzyme inoshandiswa nemuviri kugadzirisa chikafu chesimba uye kuchengetedza hutano hwemwoyo uye tsinga basa.
Thiamine inoshandiswa zvakare mukubatana nemamwe mavitamini B, ayo anoumba B-vhitamini yakaoma kubata akakosha mashandiro ehurongwa hwemwoyo, endocrine system uye yekugaya system.
Kana pasina iyo thiamine yakakwana mumuviri, mamorekuru anowanikwa mumapuroteni uye makabhohaidhiretsi haakwanise kushandiswa nemuviri kuita akasiyana akakosha mabasa.
Nekudaro, kana iwe uine kushaya thiamine, unogona kutambura nekusingaperi kuneta, kunetseka kwemoyo, kushaya simba uye kukuvara kwetsinga, nezvimwe. Naizvozvo, zvinodikanwa kuti iwe uwane zvakakwana vhitamini B1 mumuviri wako.
Verenga pamusoro kuti uzive nezve gumi nemaviri mabhenefiti e thiamine kana vhitamini B1-yakapfuma chikafu cheIndia.
1. Nzungu
Nutsu chikafu chine chikafu uye zvine vhitamini B1. Nutsu senge pistachios, brazil nzungu, pecans uye cashew nzungu ndeimwe yezvakanaka manyuko evhitamini B1. Nekudaro, siya izvo zvisina hutano zvinogadzirwa zvekudya zvekudya uye tanga kumedza nzungu kuti uwedzere yako vhitamini B1.
2. Hove
Hove dzakapfuma mu omega-3 fatty acids uye zvakare yakanaka kwazvo sosi ye thiamine kana vhitamini B1. Tuna hove ine huwandu hwepamusoro hwevhitamini B1, ichipa zvinopfuura makumi matatu neshanu muzana ezve zuva nezuva zvinodiwa. Salmon uye mackerel hove dzinopa 19 muzana uye 9 muzana yevhitamini B1, zvichiteerana.
3. Tsamira Nguruve
Yakaonda nyama yenguruve isiri-yezvinomera sosi yevhitamini B1. Mune zana magiramu ekushandira, inopa 74 muzana yezvinodiwa zvezuva nezuva zvevhitamini B1. Yakaonda nyama yenguruve chiuno, yakaonda yenguruve nyoro, uye yakakora yenguruve zvimedu zvese zvine huwandu hwakakura hweiamine.
4. Pezi dzakasvibirira
Kana iwe uchida kudya pizi dzakasvibirira, ipapo iwe unozoshamiswa kuziva kuti ivo vanopa manyuko akanaka evhitamini B1. Mazai akasvibira akasvibira anopa 19 muzana yevhitamini B1 mune 100 magiramu ekushandira. Nyowani nyowani nyoro dzinokupa iwe makumi maviri nesere muzana ezve zuva nezuva zvinodiwa zvevitamini B1.
5. Squash
Squash isosi yakanaka yevhitamini B1 uye acorn squash ndiyo yakanyanya sosi vhitamini B1, ichipa 11 muzana mune zana magiramu ekushandira. Dzimwe mhando dze squash zvakare dzine vhitamini B1 - senge butternut squash iyo inokupa iwe gumi muzana ye thiamine.
6. Bhinzi
Anenge mhando dzese dzembesa, kusanganisira bhinzi dzegirinhi, bhinzi nhema dzine huwandu hwakawanda hwevhitamini B1 pamwe nemapuroteni ane hutano pamoyo. Unogona kufashaidza bhinzi wobva wadziisa mumasadza ako nemasobho kuti uwane zvakanyanya vhitamini iyi.
7. Mbeu
Kune mhando dzakasiyana dzembeu dziri manyuko akanaka evitamini B1. Semuenzaniso, mbeu yezuva yezuva ine huwandu hwepamusoro hwevhitamini B1 ine 99 muzana mune zana magiramu ekushandira. Mbeu yeSesame ine makumi masere muzana evhitamini B1 uye imwe mbeu sembeu dzechia nembeu dzemanhanga dzakapfuma mu thiamine zvakare.
8. Asparagasi
Asparagus yakanaka sosi vhitamini B1. Asparagus yakabikwa inopa 11 muzana ye thiamine mune zana magiramu ekushandira. Asparagus yakakanyiwa uye yechando ine huwandu hwakaderera hweiyo vhitamini, saka zvirinani kuti ushandise iwo matsva.
9. Chingwa
Chingwa chakagadzirwa kubva muupfu hwegorosi chine huwandu hwakakura hwevhitamini B1. Chidimbu chimwe chechingwa chine 9 muzana yevhitamini B1. Mimwe mhando yechingwa chiri manyuko akanaka e thiamine igorosi bagel, muffin uye chingwa che rye.
Thiamine kana vhitamini B1 zvakare ine akati wandei mabhenefiti. Tarisa.
10. Inochengetedza Hutano Metabolism
Thiamine inobatsira kushandura makabhohaidhiretsi kuita glucose, inova sosi inosarudzika inoshandiswa nesimba rinoshandiswa nemuviri. Iyo inobatsirawo kuputsa mapuroteni nemafuta, nokudaro ichisimudzira simba rako uye metabolism.
11. Inodzivirira Kukuvara Kwetsinga
Thiamine inodzivirira kukuvara kwetsinga uye kwehuropi. Inoburitsa mafuta kubva muchikafu uye ichienda nayo kune system yetsinga, nokudaro ichichengetedza huropi hwakakodzera uye tsinga system. Vitamin B1 inowedzera kudzikisa njodzi yekukuvara kwetsinga.
12. Moyo Une Hutano
Thiamine inobatsira mukurwisa zvirwere zvemwoyo uye inochengeta moyo wakagwinya. Zvidzidzo zvakaratidza kuti thiamine inogona kubatsira pakurwisa chirwere chemwoyo nekuti inobatsira kuchengetedza hutano hwemhepo uye inobata kukundikana kwemoyo.
13. Kunowedzera Kuzvidzivirira
Hutano hwekugaya hwakakosha kuti thiamine ifwe nekuti nzira yekugaya ine hutano inobvumira muviri wako kutora zvinovaka muviri kubva muchikafu zviri nani, izvo zvinoshandiswa kusimbisa hutachiona hwako. Vitamin B1 inobatsirawo kudzivirira hurwere kubva kuzvirwere zvakasiyana siyana.
Goverana ichi chinyorwa!
Kana iwe waifarira kuverenga chinyorwa ichi, chigovana nehama dzako dzepedyo.
12 Mishonga Yekumba Ye Mosquito Kurumwa Kuti Uunze Pakarepo Ruregerero
