Lijo tsa India tsa Vitamin B1 le Melemo ea Tsona

Mabitso A Makaletseng A Bana

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Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

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Na u ne u tseba hore vithamine B e bapala karolo ea bohlokoa ho boloka bophelo bo botle ba sele le ho u matlafatsa? Hase mefuta eohle ea vithamine B e etsang mosebetsi o tšoanang, ho feta moo mefuta e fapaneng ea vithamine B e tsoa mefuteng e fapaneng ea lijo.

Vithamine B1, eo hape e bitsoang thiamine, ke enzyme e sebelisanang le 'mele ho kopanya lijo bakeng sa matla le ho boloka bophelo bo botle ba pelo le methapo.

Thiamine e boetse e sebelisoa hammoho le livithamini tse ling tsa B, tse etsang mochini oa vithamine oa B ho tsamaisa mesebetsi ea bohlokoa ea methapo ea pelo, endocrine le tsamaiso ea tšilo ea lijo.

Haeba ha ho na thiamine e lekaneng 'meleng, limolek'hule tse fumanehang liprotheine le lik'habohaedreite li ke ke tsa sebelisoa hantle ke' mele ho etsa mesebetsi e fapaneng ea bohlokoa.

Kahoo, haeba o na le khaello ea thiamine, o kanna oa ba le mokhathala o sa foleng, mathata a pelo, bofokoli le tšenyo ea methapo, jj. Ka hona, ho hlokahala hore o fumane vithamine B1 e lekaneng 'meleng oa hau.

Bala ho tseba ka melemo e 13 ea lijo tsa India tsa thiamine kapa vithamine B1.

1. Linate

Linate ke lijo tse teteaneng tsa limatlafatsi 'me li na le vithamine B1. Linate tse kang li-pistachio, linate tsa brazil, li-pecans le linate tsa cashew ke o mong oa mehloli e metle ea vithamine B1. Kahoo, tlohela li-snacks tse sa sebetsoeng hantle 'me u qale ho monya linate ho matlafatsa vithamine B1 ea hau.

2. Litlhapi

Litlhapi li na le omega-3 fatty acids hape ke mohloli o motle haholo oa thiamine kapa vithamine B1. Litlhapi tsa tuna li na le vithamine B1 e phahameng ka ho fetisisa, e tlatsetsang ho feta liperesente tse 35 tsa tlhoko ea letsatsi le letsatsi. Litlhapi tsa Salmon le mackerel li fana ka liperesente tsa 19 le liperesente tsa 9 tsa vithamine B1, ka ho latellana.

3. Nama ea kolobe

Nama ea kolobe e tsoang mohloling o sa jeng nama ea vithamine B1. Ka ligrama tse 100 tsa ho sebeletsa, e fana ka liperesente tse 74 tsa tlhoko ea letsatsi le letsatsi ea vithamine B1. Ho its'etleha ka nama ea kolobe, 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 nama ea nama ea kolobe.

4. Lierekisi tse Tala

Haeba u rata ho ja lierekisi tse tala, u tla makala ho tseba hore li fana ka mehloli e metle ea vithamine B1. Lierekisi tse tala tse tala li fana ka karolo ea 19 lekholong ea vithamine B1 ka ligrama tse 100 tsa ho sebeletsa. Lierekisi tse ncha tse tala li tla u fa liperesente tse 28 tsa tlhoko ea letsatsi le letsatsi ea vithamine B1.

5. Squash

Squash ke mohloli o motle oa vithamine B1 le squash squash ke mohloli o motle ka ho fetisisa oa vithamine B1, e fanang ka liperesente tsa 11 ka ligrama tse 100 tsa ts'ebeletso. Mefuta e meng ea squash le eona e na le vithamine B1 - joalo ka squash ea butternut e tla u fa liperesente tse 10 tsa thiamine.

6. Linaoa

Hoo e ka bang mefuta eohle ea linaoa, ho kenyeletsoa linaoa tse tala, linaoa tse ntšo li na le vithamine B1 e ngata hammoho le liprotheine tse phetseng hantle pelong. U ka pheha linaoa ebe u li kenya ka har'a lisalate le sopho ea hao ho fumana vithamine ena ka ho fetisisa.

7. Peo

Ho na le mefuta ea lipeo e leng mehloli e metle ea vithamine B1. Mohlala, peo ea soneblomo e na le vithamine B1 e ngata haholo ka liperesente tsa 99 ho ligrama tse 100 tsa phepelo. Peo ea Sesame e na le liperesente tsa 80 tsa vithamine B1 le lipeo tse ling tse kang lipeo tsa chia le peo ea mokopu li ruile ka thiamine hape.

8. Asparagase

Asparagus ke mohloli o motle oa vithamine B1. Asparagus e phehiloeng e fana ka karolo ea 11 lekholong ea thiamine ka ligrama tse 100 tsa ho sebeletsa. Asparagus e nang le makotikoting le e hoammeng e na le vithamine e ngata, kahoo ho molemo hore o sebelise tse ncha.

9. Bohobe

Bohobe bo entsoeng ka phofo ea koro bo na le vithamine B1 e ngata. Selae se le seng sa bohobe se na le liphesente tse 9 tsa vithamine B1. Mefuta e meng ea bohobe e leng mehloli e metle ea thiamine ke bagel ea koro, limafine le bohobe ba rye.

Thiamine kapa vithamine B1 le eona e na le melemo e 'maloa. Sheba.

10. E boloka bophelo bo botle ba 'mele

Thiamine e thusa ho fetola lik'habohaedreite hore e be tsoekere, e leng mohloli oa matla o khethiloeng ke 'mele. E boetse e thusa ho senya liprotheine le mafura, ka hona ho eketsa matla le metabolism ea hau.

11. Thibela Tšenyo ea Metsing

Thiamine e thibela tšenyo ea methapo le ea boko. E ntša mafura lijong 'me e e isa tsamaisong ea methapo, ka tsela eo e boloka boko bo nepahetseng le sistimi ea methapo. Vithamine B1 e tla fokotsa menyetla ea tšenyo ea methapo.

12. Pelo e Phetseng Hantle

Thiamine e thusa ho loants'a maloetse a pelo le ho boloka pelo e phetse hantle. Boithuto bo bontšitse hore thiamine e ka ba molemo ho loantšeng lefu la pelo hobane e thusa ho boloka tšebetso e ntle ea ventricular mme e phekola ho hloleha ha pelo.

13. Ho matlafatsa boits'ireletso ba mmele

Bophelo bo botle ba tšilo ea lijo bo bohlokoa molemong oa ho monya thiamine hobane tšilo ea 'mele e phelisang hantle e lumella' mele oa hau ho ntša limatlafatsi lijong, tse sebelisetsoang ho matlafatsa boits'ireletso ba hau. Vithamine B1 e boetse e thusa ho thibela mafu ho tsoa tšoaetsong e fapaneng.

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang