{"id":3093,"date":"2016-09-06T10:01:47","date_gmt":"2016-09-06T10:01:47","guid":{"rendered":"http:\/\/doctorexpres.ro\/?p=3093"},"modified":"2016-09-06T10:01:47","modified_gmt":"2016-09-06T10:01:47","slug":"surse-naturale-de-vitamine-din-complexul-b","status":"publish","type":"post","link":"http:\/\/doctorexpres.ro\/index.php\/2016\/09\/06\/surse-naturale-de-vitamine-din-complexul-b\/","title":{"rendered":"Surse naturale de vitamine din Complexul B"},"content":{"rendered":"

Vitaminele din complexul B asigur\u0103 o func\u0163ionare optim\u0103 a metabolismului, fiind esen\u0163iale pentru prevenirea bolilor care afecteaz\u0103 inima, sistemul digestiv \u015fi sistemul nervos. <\/span><\/span><\/span><\/p>\n

Surse de complex B<\/span><\/span><\/span><\/strong><\/p>\n

1. Pe\u015fte<\/strong> (sardine, macrou, p\u0103str\u0103v, somon). 7,6 micrograme de sardine ofer\u0103 100% din valoarea zilnic\u0103 recomandat\u0103 de vitamina B12. <\/span><\/span><\/span><\/p>\n

2. Ficat de vit\u0103.<\/strong> 68 g de ficat de vit\u0103 reprezint\u0103 mai mult de jum\u0103tate din necesarul zilnic de B9, B6 \u015fi B12. Acidul folic (B9) ajut\u0103 la prevenirea defectelor congenitale, B6 produce serotonin\u0103 pentru reglarea st\u0103rii de spirit<\/a> \u015fi asigurarea unui somn odihnitor, iar vitamina B12 ajut\u0103 la formarea celulelor ro\u015fii din s\u00eenge. <\/span><\/span><\/span><\/p>\n

3. Carne de pui.<\/strong> 100 g de carne de pui asigur\u0103 72% din necesarul zilnic de niacin\u0103, 10,6% din necesarul de acid pantotenic \u015fi 32% din doza zilnic\u0103 recomandat\u0103 de vitamina B6. <\/span><\/span><\/span><\/p>\n

4. Ou\u0103 \u015fi produse lactate.<\/strong> G\u0103lbenu\u015ful <\/a>este o surs\u0103 important\u0103 de vitamina B12, care ajut\u0103 la producerea celulelor ro\u015fii \u00een s\u00eenge. Ou\u0103le mai con\u0163in niacin\u0103, vitamina B6, biotin\u0103, responsabile pentru reglarea metabolismului, stimularea imunit\u0103\u0163ii \u015fi cre\u015fterea celular\u0103. \u00cen plus, laptele \u015fi produsele lactate<\/a> s\u00eent o surs\u0103 bogat\u0103 de tiamin\u0103 (B1), riboflavin\u0103 (B2) \u015fi vitamina B12. Alte vitamine B, cum ar fi B3, B5, B6, B9 \u015fi s\u00eent de asemenea prezente, dar \u00een cantit\u0103\u0163i mai mici. Un pahar de lapte semidegresat (200 ml) furnizeaz\u0103 100% din necesarul zilnic de vitamina B12. <\/span><\/span><\/span><\/p>\n

5. Fasole.<\/strong> Fasolea, lintea, nautul s\u00eent bogate \u00een tiamin\u0103, niacin\u0103, acid folic \u015fi riboflavin\u0103. Aceste vitamine ajut\u0103 la transformarea alimentelor \u00een energie, reducerea inflama\u0163iei \u015fi cre\u015fterea colesterolului bun. Fola\u0163ii \u015fi vitamina B6 con\u0163inute ajut\u0103 la reducerea riscului de boli cardiovasculare. O can\u0103 de fasole fiart\u0103 ofer\u0103 90% din doza zilnic\u0103 recomandat\u0103 de acid folic \u015fi 10% din doza zilnic\u0103 recomandat\u0103 de tiamin\u0103 (B1), niacin\u0103 (B3), acid pantotenic (B5) \u015fi piridoxin\u0103 (B6). <\/span><\/span><\/span><\/p>\n

6. Lapte de soia.<\/strong> Nu con\u0163ine lactoz\u0103 \u015fi are un con\u0163inut sc\u0103zut de gr\u0103simi saturate. Organismul are nevoie de vitamina B12 pentru func\u0163ionarea nervilor \u015fi metabolismului. Laptele de soia<\/a> mai con\u0163ine cantit\u0103\u0163i mici de vitamina B1, B2, B3, B5 \u015fi B9. Laptele de soia este o surs\u0103 excelent\u0103 de proteine \u015fi izoflavone, produse chimice din plante care ajut\u0103 la sc\u0103derea colesterolului r\u0103u. <\/span><\/span><\/span><\/p>\n

7. Ov\u0103z.<\/strong> Doar 1 can\u0103 de fulgi de ov\u0103z ofer\u0103 15% din cantitatea zilnic\u0103 recomandat\u0103 de tiamin\u0103 (B1), 3,2% din cantitatea zilnic\u0103 recomandat\u0103 de niacin\u0103 (B3) \u015fi 3,5% din doza zilnic\u0103 recomandat\u0103 de acid folic (B9). Fulgii de ovaz con\u0163in \u015fi fibre alimentare, calciu, fier, magneziu,<\/a> fosfor, potasiu, zinc<\/a> \u015fi vitaminele E \u015fi K. Consumul regulat de fulgi de ov\u0103z<\/a> ajut\u0103 la sc\u0103derea riscului de boli de inim\u0103, cancer \u015fi diabet. <\/span><\/span><\/span><\/p>\n

8. Spanac.<\/strong> O can\u0103 de spanac crud ofer\u0103 15% din valoarea zilnic\u0103 recomandat\u0103 de vitamina B9. Vitamina B9 ajut\u0103 la formarea \u0163esuturilor \u015fi func\u0163ionarea corespunz\u0103toare a celulelor, precum \u015fi la producerea ADN-ului. Alte vitamine din spanac s\u00eent B2, B6 \u015fi B7. De asemenea, este bogat \u00een proteine, calciu<\/a>, fier, magneziu \u015fi potasiu. Legumele cu frunze verzi au propriet\u0103\u0163i anticancerigene<\/a>, ajut\u0103 la sc\u0103derea colesterolului \u015fi a tensiunii arteriale <\/a>precum \u015fi la \u00eembun\u0103t\u0103\u0163irea s\u0103n\u0103t\u0103\u0163ii oaselor. <\/span><\/span><\/span><\/p>\n

9. Banane.<\/strong> Un adult are nevoie de 1,5 mg de vitamina B6 \u00een fiecare zi, iar o banan\u0103 ofer\u0103 o treime din necesarul zilnic. Aceast\u0103 vitamin\u0103 ajuta la producerea de neurotransmi\u0163\u0103tori care regleaz\u0103 somnul \u015fi starea de spirit. Pentru femei, vitamina B6 poate reduce simptomele sindromului premenstrual. \u00cen plus, bananele con\u0163in o cantitate important\u0103 de potasiu, mangan, vitamina C, fibre<\/a> \u015fi cupru. Consumul de banane reduce riscul de cancer, \u00eembun\u0103t\u0103\u0163e\u015fte s\u0103n\u0103tatea muscular\u0103, promoveaz\u0103 somnul \u015fi \u00eembun\u0103t\u0103\u0163e\u015fte capacitatea cognitiv\u0103<\/a>. <\/span><\/span><\/span><\/p>\n

10. Nuci \u015fi semin\u0163e.<\/strong> S\u00eent o surs\u0103 bogat\u0103 de multe vitamine importante din complexul B, cum ar fi niacina (B3), tiamina (B1), riboflavina (B2), acidul pantotenic (B5), acidul folic (B9) \u015fi vitamina B6. Toate aceste vitamine lucreaz\u0103 \u00eempreun\u0103 pentru a sus\u0163ine func\u0163ionarea corect\u0103 a proceselor metabolice din organism. Consumul a 42 g pe zi pe zi de nuci este foarte util \u00een reducerea riscului bolilor cardiovasculare. Migdalele, fisticul, nucile pecan, semin\u0163ele de floarea soarelui<\/a>, de in \u015fi de c\u00eenep\u0103 s\u00eent surse bune de vitamine din complexul B. <\/span><\/span><\/span><\/p>\n

Articolul integral \u00een suntfericita.manager.ro<\/a><\/span><\/span><\/span><\/p>\n


\n<\/span><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Vitaminele din complexul B asigur\u0103 o func\u0163ionare optim\u0103 a metabolismului, fiind esen\u0163iale pentru prevenirea bolilor care afecteaz\u0103 inima, sistemul digestiv<\/p>\n","protected":false},"author":4,"featured_media":3094,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[89,94,95],"tags":[3044,3045,2190,3046,1289,3047,3043,626,3042],"class_list":["post-3093","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimente","category-nutrienti","category-nutritie","tag-alimente-care-contin-complexul-b","tag-banane-complex-b","tag-complex-b","tag-ficat-de-vita","tag-fulgi-de-ovaz","tag-lapte-soia","tag-surse-complex-b","tag-vitamina-b12","tag-vitamine-complex-b"],"yoast_head":"\nSurse naturale de vitamine din Complexul B - 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