Aho wasanga vitamini B3, B5 na B6

Turakomeje kuvuga aho dushobora gusanga vitamini zinyuranye mu mafunguro ya buri munsi. Twibutse ko akamaro ka buri vitamini twakavuzeho mu zindi nkuru, ubu ni ukuvuga gusa aho ziboneka.

Vitamini B3

Aho iyi vitamini iboneka cyane ni aha hakurikira:

• Amafi cyane cyane ayo mu bwoko bwa Tuna


• Inyama y'inkoko


• Inyama y'ingurube (umuhore udafashe ku magufa)


• Inyama y'inka


• Ibihumyo


• Umuceri w'ikigina


• Ubunyobwa bukaranze


• Avoka


• Urunyogwe (ibitonore by'amashaza)


• Ibijumba

Si aha gusa iboneka ariko niho iboneka ku bwinshi.

Vitamini B5

Aho tuyisanga:

• Inyama: cyane cyane inkoko, inka, ingurube by’umwihariko mu mwijima n’impyiko


• Ifi: hose ibonekamo ariko ikaboneka ku bwinshi muri salmon.


• Ibinyampeke: muri rusange iboneka mu binyampeke byuzuye, gusa iyo binyujijwe mu nganda hasigara gusa 25% zayo. Uyishaka mu binyampeke wabirya byuzuye (ingano, umuceri, …)


• Amata n’ibiyakomokaho ndetse n’amagi


• Ibishyimbo mu moko yabyo yose, amashaza na soya


• Ibihumyo, avoka, amashu mu moko yayo yose, ibirayi, ibijumba n’inyanya.


• Ahandi wayisanga ni mu bunyobwa, ibihwagari, umusemburo.

Gusa ni byiza kurya imbuto n’imboga bigisarurwa mu gihe ushakamo vitamini B5.

Vitamini B6

Tuyibona cyane aha hakurikira:

• Amata n’ibiyakomokaho byose yaba fromage, amavuta y’inka na yawurute


• Amafi by’umwihariko ya salmon na tuna


• Amagi atogosheje


• Inyama y’inkoko by’umwihariko umwijima wayo


• Inyama y’inka itunzwe no kurisha


• Karoti zaba zitetse, mbisi cyangwa umutobe wazo


• Imboga za epinari


• Ibijumba


• Urunyogwe


• Imineke


• Ibinyampeke byuzuye


• Avoka

Gusa si aha honyine tuyibona ahubwo ni aho tuyibona kurusha ahandi kandi horoheye buri wese kuyibona

Biracyaza