Top Vitamin B5 Nri bara ọgaranya iji tinye na nri gị

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Vitamin B5, nke a makwaara dị ka pantothenic acid, bụ mmiri nwere ike ịgbanye mmiri dị n’ime sel niile dị ndụ n’ime ahụ. Vitamin B5 na-arụ ọrụ dị mkpa na metabolism metabolism, na-eme ka co-enzyme na mmeghachi omume kemịkal na-emepụta ume.

Nnyocha egosiwo na vitamin B5 na-arụ ọtụtụ ọrụ dị mkpa n’ahụ, gụnyere ịtụgharị ihe ndị na-edozi ahụ site na nri gaa n’ike, ime ka ọ̀tụ̀tụ̀ shuga dị n’ọbara belata, belata cholesterol na-adịghị mma, iwetu ọbara mgbali, na igbochi mmebi akwara na mgbu.

Vitamin B5 dịkwa oke mkpa maka ịchekwa ahụike nke sistemụ ụjọ na n'ichepụta mkpụrụ ndụ ọbara uhie.

Enweghi vitamin B5 nwere ike ibute ike ọgwụgwụ, ịda mba, mgbakasị, ehighị ụra nke ọma, mgbu afọ, ọgbụgbọ, ọrịa iku ume na akwara ike. Yabụ iji belata ụkọ vitamin B5 gị, ọ dị mkpa ịgụnye isi mmalite nri na ahịhịa na anụmanụ.

Nke a bụ ndepụta nke vitamin B5 bara ụba nri ị kwesịrị ịgụnye na nri gị.

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1. Mushrooms

Mushrooms nwere ọtụtụ nri, vitamin B5 bụ otu n'ime ha. White bọtịnụ mushrooms, aja aja mushrooms na oporo mushrooms nwere ọtụtụ nke vitamin B5. N'ime 100 grams nke ije ozi, ero nwere pasent 36 nke uru vitamin a na-atụ aro kwa ụbọchị.

2. Akwa

Nsen bu ezigbo uzo ozo nke protin anumanu juputara na vitamin B5. Otu akwa etinyere nwere pasent asaa nke vitamin B5. Yabụ, bido ịba ụba nke akwa iji bulie vitamin B5 gị. You nwere ike ime ya ma ọ bụ sie ya.

ihe mkpuchi ntutu diy maka uto

3. Pottọ Nduku

Nri nduku bu ezigbo vitamin B5. Nduku achicha achicha na-enye pasent 10 nke vitamin a. N’agbanyeghi na o nwere nnukwu kalori ma buru kwa abubara, o nweghi ihe ojoo n’ahu gi. Nwere ike iji poteto ụtọ na nri dị ụtọ na nke na-atọ ụtọ.

4. Anụ ehi

Anụ ehi buru ezigbo mma vitamin B5 ma ọ bụ pantothenic acid. Nri anụ ehi nwere pasent 12 nke vitamin B5. Anụ anụ ahụ na-amịrị anụ bụ ọkachasị mma nke vitamin a. Nri anụ ehi nwekwara ọgaranya na vitamin B5, yabụ ị nwere ike iri ya.

5. Ọkụkọ na Turkey

Ọkụkọ na tolo nwekwara vitamin B5 bara ụba. Otu mkpụrụ nke osi ite ọkụkọ na-enye pasent 6 nke vitamin B5. Ickkwụ ọkụ na apata ụkwụ, ụkwụ turkey na ara ọkụkọ bụ ezigbo isi iyi nke vitamin B5. Turkey anụ na ọkụkọ bụ nnọọ vasatail na ike ga-eji na sumptuous nri.

6. Mkpụrụ Sunflower

Sunflower osisi dị mma nri nhọrọ nke na-n'ụzọ zuru ezu kwajuru na vitamin B5. Otu gram 100 nke mkpụrụ sunflower nwere pasent 71 nke vitamin B5 a. Mkpụrụ ndị ọzọ nke nwekwara vitamin B5 bụ flax mkpụrụ osisi, osisi ugu, wdg, nke na-enye aka na ihe dịka 9 pasent na 2 pasent nke vitamin a, n'otu n'otu.

7. Avocados

Avocados, nke a makwaara dị ka butterfruit, bara ọgaranya na-edozi ahụ. Ha nwere ihe dị ka pasent 20 nke vitamin B5, yabụ ị kwesịrị ịgụnye mkpụrụ osisi a dị mma na nri gị. Ma, were avocados na-edozi oke n'ihi na ọ dịkwa nnukwu kalori.

8. Chiiz

Chiiz abia n'ọtụtụ di iche iche ma jiri ya di iche iche. Imirikiti ndị mmadụ nwere mmasị iri nri chiiz ma were ya dị ka akụkụ nke nri ha. Blue cheese na cheese feta nwere vitamin B5 nke ga-eme ka nri vitamin a dị gị n’ahụ. Enwe obi ụtọ na cheese cheese gị na pizzas!

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9. Azụ mmanu

E wezụga ịba ọgaranya na omega-3 fatty acids, azụ bụkwa isi iyi nke vitamin B5. Azụ Salmọn na azụ tuna dị iche iche nwere vitamin B5 zuru ezu na pasent 16 na pesenti 12 nke vitamin a, n'otu n'otu. Rie azu mmanu mmanu karie vitamin B5 gi.

10. Akwụkwọ nri

Kọlịflawa, broccoli, ọka, tonip na tomato bụ ụzọ magburu onwe ha nke vitamin B5. Womenmụ nwanyị dị ime kwesịrị ịnweta vitamin a n'etiti 6 na 7 mg kwa ụbọchị. Mkpụrụ osisi na anụ ndị ọzọ dị ka agwa na peas bụkwa ezigbo ihe na-enye vitamin B5.

11. Mkpụrụ osisi

Ọ bụghị mkpụrụ osisi niile bara ọgaranya na vitamin B5 ma ọ bụ pantothenic acid. Otú ọ dị, mkpụrụ osisi strawberries na mkpụrụ osisi grepu jupụtara na vitamin B5 nwere ihe dịka 0.49 mg na 0.35 mg, n'otu n'otu. Gụnye strawberries ọtụtụ mgbe na mkpụrụ osisi salads, pancakes na oatmeal.

Vitamin B5 nwere ọtụtụ ahụ ike. Nwee anya.

12. Mma Healthiovascular Health

Vitamin B5 na-arụ ọrụ dị mkpa n'iji na usoro nke cholesterol. Ọ na - enye aka ịchekwa ogo nke kọlestrọl n’ime akwara ma na - egbochi oke ihe egwu dị egwu, nke nwere ike ibute nkụchi obi.

13. Metabolizes Nri Na Ike

Vitamin B5, tinyere vitamin B ndị ọzọ nwere mgbagwoju anya, nwere ike inyere ahụ gị aka iji nri ị riri iji wughachi anụ ahụ, akwara na akụkụ ahụ gị. Ọ na-enye aka na mgbaze nri na mmịpụta ihe na-edozi ahụ ma si otú a, na-eme ka metabolism gị ngwa ngwa.

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14. Meziwanye Uche ịrụ ọrụ

Vitamin B5 nwere ike inye aka gbochie nchefu nchekwa, isi ọwụwa migraine, ọrịa ụbụrụ na-adịghị ala ala, ịda mbà n'obi, ọrịa ngagharị, na ehighị ụra nke ọma. N'izugbe, vitamin a na-eme ka ọrụ uche dịkwuo mma ma na-ebelata ihe ize ndụ nke nsogbu uche.

Kekọrịta edemede a!

Ọ bụrụ na ọ masịrị gị ịgụ edemede a, kọọrọ ya ndị nke gị nso.

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