Weydiinta su'aasha, meesha fitamiin B ee alaabtu ku jirto, waxaad u baahan tahay inaad fahamto in qaybtani ay ku jiraan dhowr nooc oo kala duwan, sidaas darteed mid kasta oo ka mid ah waxay noqon kartaa halbeegyada alaabooyin kala duwan.
Maxay yihiin fitamiin B?
- Ka jawaabista su'aasha, meesha fitamiin B1 ay ka kooban tahay, waxaa lagama maarmaan ah in la ogaado alaabtan oo kale: cows, bran, baradho, digir , ari.
- Isaga oo ka hadlaya waxyaabaha ay ka mid yihiin vitamin B2, waxay yihiin: waxyaabaha caanaha-caanaha, beerka, farmaajada, lo'da, baradhada, khamiirka brewer, miro, yaanyo, tufaax, kaabaj iyo waxyaabo kale oo badan.
- Ilaha ugu muhiimsan ee fitamiin B3 waxaa loo tixgeliyaa inay tahay khamiir, oo ay ku jiraan biirka, boorashka laga helo noocyada kala duwan ee firileyda - ari, qamadi, galley, galley, miro. Sidoo kale, fitamiinkan waxaa laga helaa cuntooyinka leh xayawaanka - beerka, kelyaha, hilibka. Waxa kale oo laga heli karaa qamadiga, sarreenka, boqoshaada iyo caanaha qallalan.
- Ilaha ugu muhiimsan ee fitamiin B5 waa biirka iyo cayayaanka caadiga ah, beerka, kelyaha, ukumaha ukunta, badeecada caanaha, cagaarka cagaarka ah ee kala duwan (khudradda cagaaran, dusha sare ee dabacasaha, basasha, radishes, gegtada), firileyda leh firileyaha aan cirridka lahayn, lawska.
- Haddii aad ka hadashid waxyaabaha ku jira fitamiin B6, marka hore waxaa lagama maarmaan ah in la qoondeeyo kalluunka, hilibka, rootiga burka dufanka leh, firileyda ka sameysan nooc cagaaran oo caano ah, alaabta caanaha laga sameeyo, bran , khamiirka, ukunta, dufanka, digirta.
- Laakiin ilaha ugu muhiimsan ee fitamiinada B12 iyo B9 waa waxyaabaha sida soy, ukumaha, caanaha-caanaha, dhirta cagaarka (karootada, dabocase, dabocase), khamiirka bakeeriga, beerka hilibka lo'da, basasha cagaaran, saladh, marar badan hal mar toddobaadkii).
Ogaanshaha cuntooyinka ay yihiin fitamiin B, waxaad si sahlan u sameyn kartaa cuntada saxda ah oo ka fogow yaraanta fitamiinada kooxdan.