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Vithamine B5, e tsejoang hape e le pantothenic acid, ke vithamine e qhibilihang metsing e fumanehang lisele tsohle tse phelang kahare ho mmele. Vithamine B5 e bapala karolo e kholo ho metabolism ea matla, e sebetsa e le motsoako oa enzyme ho liphetoho tsa lik'hemik'hale tse hlahisang matla.
Boithuto bo bontšitse hore vithamine B5 e bapala likarolo tse ngata tsa bohlokoa 'meleng, ho kenyelletsa ho fetola limatlafatsi ho tsoa lijong ho ba matla, ho leka-lekanya tsoekere ea mali, ho fokotsa k'holeseterole e mpe, ho theola khatello ea mali le ho thibela tšenyo ea methapo le bohloko.
Vithamine B5 le eona e bohlokoa haholo bakeng sa ho boloka bophelo bo botle ba sistimi ea methapo le ho etsa lisele tse khubelu tsa mali.
Ho haella ha vithamine B5 ho ka lebisa ho mokhathala, khatello ea maikutlo, ho teneha, ho hlobaela, bohloko ba mpeng, ho hlatsa, tšoaetso e phahameng ea ho hema le mesifa ea mesifa. Kahoo ho fokotsa khaello ea hau ea vithamine B5, ho hlokahala hore ho kenyelletsoe mehloli ea lijo ea limela le ea liphoofolo.
Mona ke lenane la lijo tse nang le vithamine B5 tse ngata tseo u lokelang ho li kenyelletsa lijong tsa hau.
1. Li-mushroom
Li-mushroom li na le limatlafatsi tse ngata, vithamine B5 ke e 'ngoe ea tsona. Li-mushroom tse nang le konopo e tšoeu, li-mushroom tse sootho le li-mushroom tsa oyster li na le vithamine B5 e ngata. Ka ligrama tse 100 tsa ho sebeletsa, li-mushroom li na le liperesente tse 36 tsa boleng bo khothalletsoang letsatsi le letsatsi ba vithamine ena.
2. Mahe
Mahe ke mohloli o mong o motle oa protheine ea liphoofolo e nang le vithamine B5 e ngata. Lehe le le leng le phehiloeng le na le liperesente tsa 7 tsa vithamine B5. Kahoo, qala ho eketsa phepelo ea mahe ho nyolla vithamine B5 ea hau. U ka e pheha kapa ua e pheha.
3. Litapole tse monate
Litapole tse monate ke mohloli o motle haholo oa vithamine B5. Litapole tse halikiloeng tse halikiloeng li fana ka liperesente tse 10 tsa vithamine ena. Le hoja e na le lik'hilojule tse ngata ebile e se na mafura a mangata, ha e kotsi 'meleng oa hao. U ka sebelisa litapole lijaneng tse monate le tse monate.
4. Nama ea khomo
Khomo ea likhomo hape ke mohloli o motle oa vithamine B5 kapa pantothenic acid. Nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea eona e bolile, e na le karolo ea 12 lekholong ea vithamine B5. Lijo tsa nama ea khomo ke mehloli e metle haholo ea vithamine ena. Ho khaola nama ea khomo ho boetse ho na le vithamine B5 e ngata, kahoo o ka e ja ka nepo.
5. Khoho Le Turkey
Khoho le Turkey le tsona li na le vithamine B5 e ngata. Sekotoana se le seng sa moropa o phehiloeng oa likhoho se fana ka liperesente tse 6 tsa vithamine B5. Leoto la likhoho le lirope, leoto la Turkey le sefuba sa kana ke mehloli e metle ea vithamine B5. Nama ea Turkey le nama ea khōhō li sebetsa haholo ebile li ka sebelisoa lijong tse monate.
6. Peo ea sonoblomo
Peo ea soneblomo ke likhetho tse ntle tsa seneke tse nang le vithamine B5 ka botlalo. Ligrama tse 100 tsa lipeo tsa soneblomo li na le liperesente tse 71 tsa vithamine B5 ena. Peo e 'ngoe e nang le vithamine B5 ke lipeo tsa folaxe, peo ea mokopu, jj.
7. Li-avocado
Avocado, e tsejoang hape e le butterfruit, e ruile ka boleng ba phepo e nepahetseng. Li na le liperesente tse 20 tsa vithamine B5, ka hona o lokela ho kenyelletsa tholoana ena e phetseng hantle lijong tsa hau. Empa, ja li-avocado ka tekano hobane le eona e na le likhalori tse ngata.
8. Cheese
Cheese e tla ka mefuta e fapaneng mme e sebelisoa lijana tse fapaneng tsa ho pheha. Batho ba bangata ba rata ho ja chisi ebile ba na le eona e le karolo ea lijo tsa bona. Chisi e putsoa le feta feta li na le vithamine B5 e tla eketsa phepelo ena ea vithamine 'meleng oa hau. Thabela li-sandwich tsa hau tse halikiloeng le li-pizza!
9. Litlhapi tse nang le oli
Ntle le ho ba le omega-3 fatty acids e ngata, hape ke mohloli o moholo oa vithamine B5. Litlhapi tsa Salmon le tlhapi ea tuna li na le vithamine B5 e lekaneng le liperesente tsa 16 le liperesente tsa 12 tsa vithamine ena, ka ho latellana. Ja litlhapi tse nang le oli khafetsa ho eketsa vithamine B5 ea hau.
10. Meroho
Kholifolaoa, broccoli, poone, turnip le tamati ke mehloli e metle ea vithamine B5. Bakhachane ba tlameha ho ba le vithamine ena lipakeng tsa 6 le 7 mg ka letsatsi. Lijo tsa linaoa le meroho e meng e joalo ka linaoa le lierekisi le tsona ke mehloli e metle ea vithamine B5.
11. Litholoana
Hase litholoana tsohle tse nang le vithamine B5 kapa pantothenic acid. Leha ho le joalo, fragole le litholoana tsa morara li na le vithamine B5 e ngata e nang le 0.49 mg le 0.35 mg, ka ho latellana. Kenyelletsa fragole khafetsa ka salate ea litholoana, lipanekuku le oatmeal.
Vithamine B5 e na le melemo e 'maloa ea bophelo bo botle. Sheba.
12. Ho ntlafatsa bophelo bo botle ba pelo
Vithamine B5 e bapala karolo ea bohlokoa ts'ebelisong le taolong ea k'holeseterole. E boetse e thusa ho boloka maemo a phetseng hantle a k'holeseterole ka har'a methapo le ho thibela ho haha lipoleiti tse kotsi, tse ka lebisang tlhaselong ea pelo.
13. Metabolizes Lijo Ka Energy
Vithamine B5, hammoho le livithamini tse ling tsa B-complex, li ka thusa 'mele oa hau ho sebelisa lijo tseo u li jang ho aha lisele, mesifa le litho tsa' mele. E boetse e thusa ho cheka le ho ntša limatlafatsi kahoo, e chesa metabolism ea hau ka potlako.
14. Ho ntlafatsa tšebetso ea kelello
Vithamine B5 e ka thusa ho thibela ho lahleheloa ke mohopolo, hlooho ea hlooho ea migraine, lefu le sa foleng la boko, khatello ea maikutlo, ho kula le ho hlobaela. Ka kakaretso, vithamine ena e ntlafatsa ts'ebetso ea kelello mme e fokotsa kotsi ea mathata a kelello.
Arolelana sengoloa sena!
Haeba u ratile ho bala sengoloa sena, se arolelane le ba hau ba haufi.
