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Vitamin B5, wanda aka fi sani da pantothenic acid, wani bitamin ne mai narkewa cikin ruwa wanda ake samu a cikin dukkan ƙwayoyin rai masu rai a cikin jiki. Vitamin B5 yana taka muhimmiyar rawa wajen samar da kuzari, yana aiki azaman co-enzyme don samar da haɓakar haɓakar makamashi.
Bincike ya nuna cewa bitamin B5 yana taka muhimmiyar rawa a jiki, ciki har da canza sinadarai daga abinci zuwa kuzari, daidaita sikarin jini, rage cholesterol mara kyau, rage hawan jini, da hana cutar jijiya da ciwo.
Vitamin B5 shima yana da matukar mahimmanci wajen kiyaye lafiyar tsarin jijiyoyi da kuma samar da jajayen ƙwayoyin jini.
Rashin rashi na bitamin B5 na iya haifar da gajiya, damuwa, tashin hankali, rashin bacci, ciwon ciki, amai, cututtukan numfashi na sama da jijiyoyin tsoka. Don haka don rage ƙarancin bitamin B5 ɗinku, ya zama dole ku haɗa duka tsirrai da tushen abinci mai tushen dabbobi.
Anan akwai jerin abinci mai wadataccen bitamin B5 waɗanda yakamata ku haɗa cikin abincinku.
na halitta tsarkakewa ga m fata
1. Namomin kaza
Namomin kaza suna da yawancin abubuwan gina jiki, bitamin B5 yana ɗaya daga cikinsu. Fararrun namomin kaza, namomin kaza masu kaza da naman kaza sun ƙunshi yawancin bitamin B5. A cikin gram 100 na yin hidima, namomin kaza ya ƙunshi kashi 36 cikin ɗari na yawan shawarar wannan bitamin.
2. Qwai
Qwai wata kyakkyawar hanya ce ta furotin dabbobi wanda ke da wadataccen bitamin B5. Kwai dafaffun kwai ya ƙunshi kashi 7 na bitamin B5. Don haka, fara kara yawan cin qwai don inganta bitamin B5. Kuna iya ko dai a ɓarke shi ko a tafasa shi.
blackheads akan hanci magungunan gida
3. Dankali mai zaki
Dankali mai zaki tushen gaske ne na bitamin B5. Dankalin dankalin turawa yana bada kashi 10 na wannan bitamin. Kodayake yana da adadin kuzari da ƙananan mai, ba shi da illa ga jikinku. Zaka iya amfani da dankali mai zaki a cikin abinci mai daɗi da ɗanɗano.
4. Naman sa
Naman sa ma kyakkyawan tushe ne na bitamin B5 ko pantothenic acid. Lean steak steak ya ƙunshi kashi 12 na bitamin B5. Naman gabobin naman sa sune tushen kyakkyawan wannan bitamin. Yankan naman shanu ma suna da wadataccen bitamin B5, saboda haka zaku iya cin shi daidai.
5. Kaza Da Turkiyya
Kaza da turkey suma sunada wadatar bitamin B5. Cookedaya daga cikin daskararren kaji da aka dafa shi yana ba da kashi 6 na bitamin B5. Kafar kaza da cinyoyi, kwallon turkey da nono kaza dukkansu ingantattun hanyoyin samun bitamin B5 ne. Naman Turkiyya da kaza suna da kyau sosai kuma ana iya amfani dasu a cikin abinci mai kyau.
6. Sunflower Tsaba
'Ya'yan sunflower sunada zabi mai kyau wanda aka cika su da bitamin B5. A gram 100 na sunflower tsaba ya ƙunshi kashi 71 na wannan bitamin B5. Sauran tsaba wadanda suma suna dauke da bitamin B5 sune flax seed, 'ya'yan kabewa, da dai sauransu, wadanda ke bada gudummawar kusan kashi 9 da 2 na wannan bitamin, bi da bi.
7. Avocados
Avocados, wanda aka fi sani da butterfruit, yana da wadataccen ƙimar abinci mai gina jiki. Sun ƙunshi kusan kashi 20 na bitamin B5, don haka ya kamata ku haɗa da wannan lafiyayyen ɗan itacen a cikin abincinku. Amma, cinye avocados cikin matsakaici saboda shima yana da yawan adadin kuzari.
8. Cheese
Cuku ya zo a cikin nau'ikan da yawa kuma ana amfani dashi a cikin jita-jita iri-iri. Yawancin mutane suna son cin cuku kuma suna da shi a matsayin ɓangare na abincin su. Blue cuku da cuku na feta suna dauke da bitamin B5 wanda zai kara yawan wannan bitamin a jikin ku. Yi farin ciki da sandwiches-gasashen sandwiches da pizzas!
abin da za a yi don gashi mai launin toka
9. Mai Kifi
Bayan wadata a cikin mai mai mai omega-3, kifi shima babban tushen bitamin B5 ne. Kifin Salmon da kifin tuna suna dauke da yalwar bitamin B5 tare da kashi 16 da kashi 12 na wannan bitamin, bi da bi. Ku ci kifin mai sau da yawa don ƙara bitamin B5 ɗin ku.
10. Kayan lambu
Farin kabeji, broccoli, masara, turnip da tumatir ingantattun hanyoyin samun bitamin B5 ne. Ya kamata mata masu ciki su sami wannan bitamin tsakanin 6 zuwa 7 MG kowace rana. Legumes da sauran kayan lambu kamar wake da wake sune mahimman hanyoyin samun bitamin B5.
11. 'Ya'yan itace
Ba dukkan fruitsa fruitsan itace ke da wadataccen bitamin B5 ko pantothenic acid ba. Koyaya, strawberries da grapefruit suna da wadataccen bitamin B5 mai ɗauke da kusan 0.49 MG da 0.35 MG, bi da bi. Haɗa strawberries mafi sau da yawa a cikin salads na 'ya'yan itace, pancakes da oatmeal.
Vitamin B5 yana da fa'idodin kiwon lafiya da yawa. Yi kallo.
12. Yana Inganta Lafiyar Zuciya
Vitamin B5 na taka muhimmiyar rawa wajen amfani da tsarin kodin. Hakanan yana taimakawa wajen kiyaye ƙoshin lafiya na ƙwayar cholesterol a cikin jijiyoyin kuma yana hana haɓakar plaque mai haɗari, wanda zai haifar da ciwon zuciya.
13. Yana sarrafa abinci acikin kuzari
Vitamin B5, tare da sauran bitamin masu hade-haden B, na iya taimaka wa jikinku yin amfani da abincin da kuka ci domin sake sake gina kyallen takarda, tsokoki da gabbai. Hakanan yana taimakawa cikin narkewa da hakar abinci mai gina jiki kuma don haka, yana ƙona saurin ku cikin sauri.
yadda ake samun madaidaiciyar gashi a zahiri
14. Inganta Ayyuka
Vitamin B5 na iya taimakawa hana ƙwaƙwalwar ƙwaƙwalwar ajiya, ciwon kai na ƙaura, ciwan ƙwaƙwalwar ƙwaƙwalwar ajiya, ɓacin rai, rashin motsi, da rashin bacci. Gabaɗaya, wannan bitamin yana inganta aikin ƙwaƙwalwa kuma yana rage haɗarin matsalolin ƙwaƙwalwa.
Raba wannan labarin!
Idan kuna son karanta wannan labarin, raba shi ga makusantan ku.
