Lihlahisoa tsa lijo tsa rona ha li felle ka lintho tse molemo, kahoo ho na le tlhokahalo e eketsehileng ea ho ja li-vithamines-mineral complexes. Leha ho le joalo, hase li-vithamine tsohle tsa maiketsetso tse itšetlehileng ka 'mele. Ho phaella moo, ha u noa livithamine, ho bohlokoa ho nahana hore katleho ea vithamine e kenang e itšetlehile ka ho kopana ha e mong le e mong eo a nkiloeng ho eona.
Li-vithamine tse nang le li -vithamine tsa sehlopha B. Ka lebaka lena, ho khothalletsoa ho kenya lintho tsena mmele ka mokgwa oa liente.
Ho lumellana ha bona ka bobona ba li-vithamine tsa sehlopha B
Ha ho buuoa ka ho lumellana ha li-vithamine tsa B, hoa lokela ho hlokomela hore lintho tsena li kopanya hampe feela ka li-vithamine le liminerale tse ling, empa hape li kopane. Vithamine B6 e ke ke ea kopanngoa le vithamine B1, kaha e kena-kenana le ho tšoana ha tsona. Empa ka vithamine B2 vithamine B6 e kopantsoe ka ho phethahetseng, hammoho le magnesium, calcium , zinki. Ho feta moo, ho khoneha ho kopanya livithamine ka motsoako o joalo: B2, B6, B9, le B2, B5, B9.
Vithamine B6 e boetse e lumellana hantle le B12. Leha ho le joalo, ho sa tsotellehe sena, lingaka li khothalletsa ho kenya kapa ho kenya li-vithamine tsena ka thoko. Haeba o batla ho hloekisa li-vithamine tse fapaneng tsa B, joale ho molemo ho li fetola letsatsi le leng le le leng.
Ts'ebetsong ea livithamine tsa B tse nang le livithamine tse ling
Ho lumellana ha li-vithamine tsa sehlopha b le livithamine tse ling ho na le likarolo tse 'maloa:
- li-vithamine tsa sehlopha B, haholo-holo B12 ha lia lokela ho kopanngoa le vithamine C (ascorbic acid), kaha ha e lumelle B12 hore e be metabolize;
- Li-vithamine B2, B6 le B9 li ka kopanngoa le vithamine K;
- B6 le B12 li kopantsoe le vithamine D;
- pakeng tsa ho ja vithamine B12 le vithamine A e lokela ho ba bonyane lihora tse 12;
- B2 e ka kopanngoa le vithamine A.
Lethathamo la ts'ebetsong ea livithamine tsa sehlopha B
Motsoako o motle oa dintho
B2 - B6 | B2 e thusa B6 hore e kene ka sebōpeho se mafolofolo 'me e fumane ka hohle kamoo ho ka khonehang |
B2 - zinki | B2 e thusa ho ntlafatsa liinc |
B6 - calcium, zinki | B6 e thusa ho lula 'meleng oa zinc le calcium |
B6 - magnesium | Ka lehlakoreng le leng thusana ho cheka |
B9-C | Vithamine C e liehisa B9 likarolong tsa 'mele |
B12 - khalsiamo | B12 e kentsoe ka calcium |
Ho kopanya lintho tse fosahetseng hampe:
B1-B2, B3 | B1 e senyeha kapele ka tšusumetso ea B2 le B3 |
B1-B6 | B6 e thibela B1 hore e se ke ea fumaneha bakeng sa lisele tsa 'mele |
В6 - В12 | B6 e timetsoa tlasa tšusumetso ea B12 |
B9 - zinki | Qetellanang |
B12-C, tšepe, koporo | B12 e lebisa tlhokomelong ea lintho tsena le ho se sebelise ha tsona ka ho feletseng bakeng sa sebōpeho |