Wadannan alamu suna da muhimmanci ga al'ada aiki na tsarin jiki da yawa, ciki har da mai narkewa, jin tsoro da na zuciya, don sanin abin da abinci ya ƙunshi bitamin B kuma ya hada da su a cikin abincinka zai amfana ga kowa da yake kula da lafiyarsu.
A ina ne bitamin B ya ƙunshi?
Don sake cika adadin wannan ƙwayar jikin a cikin jiki, ana bada shawara ku hada da 'ya'yan itatuwa da berries a cikin menu: gwanin, banana, orange, pear, quince, plum da currant currant . A cikin 100 g kowane nau'in daga wannan jerin ya ƙunshi kusan 0.4 MG na bitamin, wanda yake da yawa. Kimanin adadin wannan ƙwayar da za ku samu idan kun ci 100 g na farin kabeji ko farin kabeji, eggplant, gwoza ko tafarnuwa. Wannan abu mai amfani za ku samu a cikin kwasfa, wanda za'a iya cinye sabo da gwangwani, da wake.
Da yake magana game da abin da bitamin da kungiyar B ke ƙunshe, ba zai yiwu ba a maimaita kayan da ake amfani da su. Babban adadin wannan ƙwayar yana cikin nama na nama, naman sa da naman alade, harshe, cin nama, kodan da zuciya. Masana sunyi gargadi cewa magani mai zafi yana lalatar da wannan bitamin, don haka yana da kyau don samar da kayan nama ga mata biyu, wannan zai rage hasara mai ma'ana, kuma ba tare da shi zai rage adadin mai a cikin tasa ba, wanda ba shi da mahimmanci ga waɗanda suka bi ka'idodin abinci mai gina jiki .
Idan kana so ka san inda bitamin na rukuni b ke kunshe, to, zaka buƙaci bayani akan kasancewar wannan abu a cikin hatsi da gari. Hakanan, ana iya samun wannan samfurori a cikin sha'ir sha'ir, sha'ir, buckwheat da oatmeal, an bada shawara a ci akalla daya daga cikin sati daya a cikin wadannan hatsi, a wannan yanayin, rashin ciwon wannan bitamin baya barazana gare ku. A cikin farin da gurasa gurasa akwai alamomi na rukunin B, amma baza ku iya zaluntar wadannan samfurori ta kowace mai gina jiki ba, saboda suna dauke da yawan carbohydrates, don haka ku yi kokarin ci abinci fiye da 200 g na burodi kowace rana.
Masana sun bayar da shawarar cin abinci tare da Bamin bitin B a cikin manyan lambobi ga mutanen da suke da hannu cikin wasanni, suna fuskantar matsananciyar damuwa ko yin gwagwarmaya tare da sakamakon damuwa mai tsanani, fuskantar rashin barci , da kuma dawowa daga cututtuka. Cigaban zai taimaka wajen mayar da lafiya da jin daɗin rayuwa da sauri.