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Vitamini B5, yemwenso amadziwika kuti pantothenic acid, ndi mavitamini osungunuka m'madzi omwe amapezeka m'maselo amoyo amkati mthupi. Vitamini B5 imathandizira kwambiri pakuchepetsa mphamvu zamagetsi, kukhala ngati cholumikizira pakupanga mphamvu zamagetsi.
Kafukufuku wasonyeza kuti vitamini B5 imagwira ntchito zofunika kwambiri m'thupi, kuphatikiza kusintha kwa zakudya kuchokera ku chakudya kukhala mphamvu, kuwerengetsa kuchuluka kwa shuga m'magazi, kuchepetsa cholesterol yoyipa, kutsitsa kuthamanga kwa magazi, komanso kupewa kuwonongeka kwa mitsempha ndi kupweteka.
Vitamini B5 ndiyofunikanso kwambiri pakusunga thanzi lamanjenje komanso kupanga maselo ofiira.
Kuperewera kwa vitamini B5 kumatha kubweretsa kutopa, kukhumudwa, kukwiya, kusowa tulo, kupweteka m'mimba, kusanza, matenda opuma opuma komanso kukokana kwaminyewa. Chifukwa chake kuti muchepetse kusowa kwanu kwa vitamini B5, ndikofunikira kuphatikiza zakudya zamagulu ndi nyama.
Nawu mndandanda wa zakudya zabwino za vitamini B5 zomwe muyenera kuziphatikiza pazakudya zanu.
1. Bowa
Bowa ali ndi michere yambiri, vitamini B5 kukhala imodzi mwa izo. Bowa loyera, bowa wofiirira komanso bowa wa oyisitara muli vitamini B5 yambiri. Mu 100 magalamu otumizira, bowa amakhala ndi 36 peresenti ya mtengo wofunikira tsiku lililonse wa vitamini.
2. Mazira
Mazira ndi gwero lina labwino kwambiri la zomanga thupi zomwe zili ndi vitamini B5 wambiri. Dzira limodzi lophika lili ndi 7% ya vitamini B5. Chifukwa chake, yambani kuwonjezera kuchuluka kwa mazira kuti mulimbikitse vitamini B5 yanu. Mutha kuzimenya kapena kuziphika.
3. Mbatata Yokoma
Mbatata ndi vitamini B5. Mbatata yophika imapereka magawo 10 a vitamini. Ngakhale mafuta ali ndi mafuta ochepa komanso mafuta ochepa, alibe vuto lililonse m'thupi lanu. Mutha kugwiritsa ntchito mbatata mu mbale zokoma komanso zokoma.
4. Ng'ombe
Ng'ombe imakhalanso ndi vitamini B5 kapena pantothenic acid. Nyama yang'ombe yotsamira ili ndi 12% ya vitamini B5. Zakudya zam'thupi la ng'ombe ndizomwe zimapatsa vitamini. Kudula nyama kumakhalanso ndi vitamini B5, kotero mutha kuyidya moyenera.
5. Nkhuku Ndi Turkey
Nkhuku ndi Turkey ndizolemera vitamini B5. Chidutswa chimodzi chophika nkhuku yophika chimapereka 6% ya vitamini B5. Nkhuku ndi ntchafu, mwendo wa nkhuku ndi chifuwa cha nkhuku ndizochokera ku vitamini B5. Nyama ndi nkhuku zaku Turkey ndizosavuta kuchita ndipo zitha kugwiritsidwa ntchito pachakudya chambiri.
6. Mpendadzuwa Mbewu
Mbeu za mpendadzuwa ndizosankhika zabwino zomwe zimadzaza ndi vitamini B5. Magalamu 100 a mbewu za mpendadzuwa ali ndi 71% ya vitamini B5. Mbeu zina zomwe zilinso ndi vitamini B5 ndi mbewu za fulakesi, nthanga za dzungu, ndi zina zambiri, zomwe zimathandizira pafupifupi 9% ndi 2% ya Vitamini.
7. Zolemba
Mapuloteni, omwe amadziwikanso kuti butterfruit, ali ndi thanzi labwino. Amakhala ndi 20% ya vitamini B5, chifukwa chake muyenera kuphatikiza chipatso chathanzi mudyedwe yanu. Koma, idyani ma avocados moyenera chifukwa mulinso ma calories ambiri.
8. Tchizi
Tchizi amabwera m'mitundu ingapo ndipo amagwiritsidwa ntchito pazakudya zosiyanasiyana zophikira. Anthu ambiri amakonda kudya tchizi ndipo amakhala nawo ngati gawo la zakudya zawo. Tchizi wabuluu ndi feta feta zimakhala ndi vitamini B5 yomwe imathandizira kudya mavitamini ambiri mthupi lanu. Sangalalani ndi masangweji okazinga ndi pizza!
9. Nsomba Zochuluka Mafuta
Kuphatikiza pa kukhala ndi omega-3 fatty acids, nsomba imathandizanso vitamini B5. Nsomba za Salmon ndi nsomba za tuna zimakhala ndi vitamini B5 wokwanira wokhala ndi 16 peresenti ndi 12% ya vitamini iyi, motsatana. Idyani nsomba zamafuta pafupipafupi kuti muwonjezere vitamini B5 wanu.
10. Masamba
Kolifulawa, broccoli, chimanga, mpiru ndi tomato ndizochokera ku vitamini B5. Amayi apakati amayenera kukhala ndi vitamini pakati pa 6 ndi 7 mg patsiku. Nyemba zamasamba ndi nyama zina zamasamba monga nyemba ndi nandolo ndizonso zabwino za vitamini B5.
11. Zipatso
Osati zipatso zonse zili ndi vitamini B5 kapena pantothenic acid. Komabe, sitiroberi ndi zipatso zamphesa zili ndi vitamini B5 wochuluka pafupifupi 0.49 mg ndi 0.35 mg, motsatana. Phatikizani ma strawberries nthawi zambiri mu saladi za zipatso, zikondamoyo ndi oatmeal.
Vitamini B5 ili ndi maubwino angapo azaumoyo. Yang'anani.
12. Zimasintha Mtima ndi Mtima Wathanzi
Vitamini B5 imagwira ntchito yofunikira pakugwiritsa ntchito ndikuwongolera cholesterol. Zimathandizanso kuti mafuta azikhala ndi cholesterol m'mitsempha yambiri komanso kupewa zoletsa zoopsa, zomwe zingayambitse matenda amtima.
13. Amapanga Chakudya Kukhala Mphamvu
Vitamini B5, limodzi ndi mavitamini ena a B, zimatha kuthandiza thupi lanu kugwiritsa ntchito zakudya zomwe mumadya kuti mumangenso minofu, minofu ndi ziwalo. Zimathandizanso kugaya chakudya ndi michere motero, zimawotcha kagayidwe kanu mwachangu.
14. Zimasintha Magwiridwe Amaganizo
Vitamini B5 itha kuthandizira kupewa kukumbukira kukumbukira, mutu waching'alang'ala, matenda aubongo, kukhumudwa, kuyenda kwamisala, komanso kugona tulo. Mwambiri, vitamini iyi imathandizira magwiridwe antchito am'mutu komanso amachepetsa chiopsezo cha mavuto amisala.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawireni achibale anu.
