Ho botsa potso, moo li-vithamine tsa B tse lihlahisoa li nang le lona, u lokela ho utloisisa hore sehlopha sena se kenyelletsa mefuta e 'maloa ea lisebelisoa, kahoo e mong le e mong oa tsona a ka ba sebopeho sa lihlahisoa tse fapaneng.
Li-vithamine tsa B ke life?
- Ho arabela potso, moo vithamine B1 e nang le eona, ho hlokahala hore u hlokomele lihlahisoa tse joalo: linate, bran, litapole, linaoa , harese.
- Ho bua ka lihlahisoa life tse kenyelletsang vithamine B2, li na le: lihlahisoa tsa lebese le bolila, sebete, chisi, nama ea khomo, litapole, tomoso ea brewer, oats, tamati, liapole, k'habeche le tse ling tse ngata.
- Mohloli o ka sehloohong oa vithamine B3 o nkoa e le tomoso, ho kenyeletsa biri, poro ea lijo-thollo tse sa arohaneng - harese, koro, rye, poone, oats. Hape, vithamine ena e fumanoa lijong tse nang le phoofolo - sebete, liphio, nama. E ka boela ea fumanoa e hlaha ka koro, soya, li-mushroom le lihlahisoa tsa lebese tse nonneng.
- Mohloli o ka sehloohong oa vithamine B5 ke biri le tomoso e tloaelehileng, sebete, liphio, li-yolk tsa mahe, lihlahisoa tsa lebese le bolila, halofo ea limela tse fapa-fapaneng (meroho e tala, litlhōrō tsa lihoete, liiee, radishes, turnips), lijo-thollo tse nang le lijo-thollo tse sa ratoang, linōko.
- Haeba u bua ka lihlahisoa tse nang le vithamine B6, pele ho tsohle ho hlokahala hore u fane ka tlhapi, nama, bohobe ho tloha phofo e feletseng, lijo-thollo tse lokiselitsoeng ho tsoa ho mofuta o sa jeng oa li-groats, lihlahisoa tsa lebese tse bolila, bran , tomoso, lee ea yolk, sebete, linaoa.
- Empa mohloli o ka sehloohong oa livithamine B12 le B9 ke lihlahisoa tse kang soya, mahe, lihlahisoa tsa lebese le bolila, limela tse tala (leqe, radish, turnip), tomoso ea tomoso, sebete sa nama ea khomo, eiee e tala, lettuce le pate ho tloha sebeteng (eseng hangata hang ka beke).
Ho tseba lijo tse nang le li-vithamine tsa B, u ka ja lijo tse nepahetseng habonolo 'me u qoba khaello ea livithamine tsa sehlopha sena.