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Vitamini B1 ndiyothandiza kwambiri paumoyo wanu. BoldskyKodi mumadziwa kuti vitamini B imathandiza kwambiri kuti maselo azikhala ndi thanzi labwino komanso kuti mukhale ndi mphamvu? Si mitundu yonse ya vitamini B yomwe imagwira ntchito yofananira, kuwonjezera apo mitundu yosiyanasiyana ya vitamini B imachokera ku mitundu yosiyanasiyana yazakudya.
Vitamini B1, yomwe imadziwikanso kuti thiamine, ndi chophatikizira chomwe chimagwiritsidwa ntchito ndi thupi kupukusa chakudya champhamvu ndikusungabe thanzi la mtima ndi mitsempha.
Thiamine imagwiritsidwanso ntchito limodzi ndi mavitamini ena a B, omwe amapanga vitamini B yoyang'anira ntchito zofunikira zamitsempha yamitsempha, dongosolo la endocrine ndi dongosolo logaya chakudya.
Ngati mulibe thiamine yokwanira mthupi, mamolekyulu omwe amapezeka m'mapuloteni ndi chakudya sangagwiritsidwe ntchito moyenera ndi thupi kuchita ntchito zosiyanasiyana zofunika.
Chifukwa chake, ngati muli ndi vuto la thiamine, mutha kudwala, kutopa kwamtima, kufooka komanso kuwonongeka kwa mitsempha, ndi zina zambiri. Chifukwa chake, ndikofunikira kuti mupeze vitamini B1 wokwanira mthupi lanu.
Werengani kuti mudziwe za maubwino 13 a zakudya zaku India za thiamine kapena vitamini B1.
1. Mtedza
Mtedza ndi zakudya zopatsa thanzi komanso uli ndi vitamini B1. Mtedza monga pistachios, mtedza wa brazil, pecans ndi mtedza wa cashew ndi imodzi mwazinthu zabwino za vitamini B1. Chifukwa chake, siyani zokhwasula-khwasula zosakonzedwa bwino ndikuyamba kumeza mtedza kuti mulimbikitse vitamini B1 wanu.
2. Nsomba
Nsomba zimakhala ndi omega-3 fatty acids komanso zimapezanso thiamine kapena vitamini B1. Nsomba za tuna zimakhala ndi vitamini B1 wambiri, zomwe zimapereka zoposa 35 peresenti ya zofunika tsiku lililonse. Salmon ndi mackerel nsomba zimapatsa 19% ndi 9% ya vitamini B1, motsatana.
3. Tsamira Nkhumba
Nkhumba yotsamira ndi gwero la vitamini B1 wosadya nyama. Mu magalamu 100 otumizira, amapereka 74 peresenti ya zofunikira tsiku ndi tsiku za vitamini B1. Kutsamira nkhumba kutsekemera, kuwonda kwa nkhumba, komanso zowonda za nkhumba zonse zimakhala ndi thiamine yambiri.
4. Nandolo Zobiriwira
Ngati mumakonda kudya nandolo wobiriwira, mudzadabwa kudziwa kuti amapereka magwero a vitamini B1. Nandolo zobiriwira zobiriwira zimapereka 19% ya vitamini B1 mu magalamu 100 othandizira. Nandolo zobiriwira zatsopano zidzakupatsani 28% ya zofunikira tsiku ndi tsiku za vitamini B1.
5. Sikwashi
Sikwashi ndi gwero labwino la vitamini B1 ndipo squash squash ndiye gwero labwino kwambiri la vitamini B1, lomwe limapereka magawo 11 mwa magalamu 100 othandizira. Mitundu ina ya sikwashi imakhalanso ndi vitamini B1 - monga squash butternut yomwe ingakupatseni 10% ya thiamine.
6. Nyemba
Pafupifupi mitundu yonse ya nyemba, kuphatikiza nyemba zobiriwira, nyemba zakuda zimakhala ndi vitamini B1 wambiri komanso mapuloteni athanzi mtima. Mutha kuwiritsa nyemba ndikuziwonjezera mu masaladi anu ndi msuzi kuti mupeze vitamini.
7. Mbewu
Pali mbewu zosiyanasiyana zomwe zili ndi vitamini B1. Mwachitsanzo, mbewu za mpendadzuwa zimakhala ndi vitamini B1 wokhala ndi mavitamini B1 ochulukirapo ndi 99% mu magalamu 100 othandizira. Mbeu za Sesame zili ndi 80% ya vitamini B1 ndipo mbewu zina monga mbewu za chia ndi mbewu za dzungu ndizolemera kwambiri ndi thiamine.
8. Katsitsumzukwa
Katsitsumzukwa ndi gwero labwino la vitamini B1. Katsitsumzukwa kophika kamapereka 11% ya thiamine mu magalamu 100 othandizira. Katsitsumzukwa kotsekemera ndi kowuma kali ndi mavitamini ochepa, choncho ndi bwino kugwiritsa ntchito atsopano.
9. Mkate
Mkate wopangidwa ndi ufa wa tirigu umakhala ndi vitamini B1 wambiri. Kagawo kamodzi ka mkate kamakhala ndi 9% ya vitamini B1. Mitundu ina ya mkate yomwe imachokera ku thiamine ndi bagel ya tirigu, muffins ndi mkate wa rye.
Thiamine kapena vitamini B1 ilinso ndi maubwino angapo. Yang'anani.
10. Kusunga A Metabolism Yathanzi
Thiamine amathandiza kusintha chakudya kukhala shuga, yemwe ndi gwero la mphamvu zomwe thupi limagwiritsa ntchito. Zimathandizanso kuphwanya mapuloteni ndi mafuta, motero kumakulitsani mphamvu yanu ndi kagayidwe kake.
11. Amapewa Kuwonongeka Kwa Mitsempha
Thiamine imalepheretsa kuwonongeka kwa mitsempha ndi ubongo. Imatulutsa mafuta pachakudyacho ndikupita nayo ku dongosolo lamanjenje, potero amakhala ndi ubongo woyenera komanso mitsempha. Vitamini B1 imachepetsa chiopsezo cha kuwonongeka kwa mitsempha.
12. Mtima Wathanzi
Thiamine amathandiza polimbana ndi matenda amtima komanso amasunga mtima wathanzi. Kafukufuku wasonyeza kuti thiamine itha kukhala yothandiza polimbana ndi matenda amtima chifukwa imathandizira kukhalabe ndi magwiridwe antchito a ventricular ndikuthandizira kulephera kwa mtima.
13. Kumalimbikitsa Kuteteza
Thanzi logaya chakudya ndilofunika kuti mayiyu ayamwe chifukwa thirakiti yathanzi imalola thupi lanu kutulutsa michere mu chakudya bwino, chomwe chimagwiritsidwa ntchito kulimbitsa chitetezo chanu. Vitamini B1 imathandizanso kupewa matenda kumatenda osiyanasiyana.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawireni achibale anu.
Zithandizo Zanyumba 12 Zolumidwa ndi Udzudzu Kuti Zibweretse Chithandizo Pompopompo
