ʻO nā meaʻai e waiwai i nā huaora B
Anter
- Wikamina B1 (Thiamine)
- Wikamina B2 (Riboflavin)
- Wikamina B3 (Niacin)
- ʻO Vitamin B5 (Pantothenic acid)
- ʻO ka Vitamin B6 (Pyridoxine)
- Wikamina B7 (Biotin)
- ʻO ka Vitamin B9 (Folic acid)
- ʻO Vitamin B12 (Cobalamin)
- Pākaukau me nā meaʻai i waiwai i ka wikamina B paʻakikī
ʻO nā huaʻai B, e like me ka huaʻai B1, B2, B3, B5, B6, B7, B9 a me B12, he micronutrients nui no ka hana pono ʻana o ka metabolism, e hana ana ma ke ʻano he coenzymes e komo i nā hopena o ka catabolism nutrient, alakaʻi i ka hana o ka ikehu e pono ai ka hana o ka meaola.
No ka mea ʻaʻole synthesize ʻia e ke kino, pono e loaʻa kēia mau huaora ma o ka meaʻai, e like me ka ʻiʻo, nā hua manu, ka waiū a me nā huahana waiū, nā palaoa, nā palaoa a me kekahi mau mea kanu, a inā he pono, hiki ke loaʻa pū ʻia nā huaora ma o ka ʻai ʻana o nā mea hoʻohui. ., ua paipai ʻia no nā wahine hāpai, nā mea ʻai mea ʻai, nā poʻe ʻalekiko a i ʻole me nā ʻano olakino i hoʻonui ʻia ka noi no kēia mau huaora.
Wikamina B1 (Thiamine)
Hāʻawi ka Vitamin B1 i ka metabolism, kōkua i ka hoʻoponopono ʻana i ka lilo o ka ikehu. No laila, he mea nui ia no ka ulu ʻana, ka mālama ʻana i kahi makemake maʻamau, ka hana kūpono o ka digestion a me ka mālama ʻana i nā ʻalolo ola.
Hiki ke loaʻa ka wikamina B1 i nā meaʻai e like me ka ate puaʻa, offal, nā kīʻaha āpau a me nā cereal paʻa. E ʻike i nā meaʻai e waiwai i ka wikamina B1.
Wikamina B2 (Riboflavin)
Hāʻawi ka Vitamin B2 i ka hana ʻana o ka ikehu mai nā wikamina a me nā kō mai ka meaʻai, i mea nui no ka ulu ʻana.
ʻO nā meaʻai e waiwai i ka huaʻai B2 ka waiū a me nā huahana waiū, ka ʻiʻo, nā lau lau ʻōmaʻomaʻo a me nā sereala i hoʻonui ʻia. E hālāwai me nā meaʻai ʻē aʻe i waiwai i ka wikamina B2.
Wikamina B3 (Niacin)
ʻO ka Vitamin B3 ke kuleana no ka hoʻolilo i ka momona i ka ikehu i loko o ke kino, e kōkua ana i ka puhi ʻana i nā calories. Eia kekahi, he mea nui ia no ka metabolism o nā huʻihuhu a me nā amino acid.
ʻO nā meaʻai i waiwai i ka wikamina B3 he iʻa, offal, meat a me nā hua. E ʻike i nā laʻana ʻē aʻe o nā kumuwaiwai B3.
ʻO Vitamin B5 (Pantothenic acid)
ʻO kēia vitamona, pono pū kekahi no ka metabolism, hana i ka hana ʻana o nā hormoni a me nā mea ʻumeʻume a pili i ka pane o ke kino i ke koʻikoʻi.
ʻO nā meaʻai i loaʻa ka nui o ka wikamina B5 i ka hoʻohui ʻana he meaʻai nā holoholona a me nā mea kanu, nā hua manu, ka pala, ka salemona, a me ka hū. E ʻike i nā laʻana hou aʻe o nā meaʻai momona i ka wikamina B5.
ʻO ka Vitamin B6 (Pyridoxine)
Kōkua ka Vitamin B6 i ke kino e hana i nā mea ʻohā, e hana i ka ikehu mai nā proteins a me nā carbohydrates a hoʻolilo i ka tryptophan i niacin. Hoʻohui, he huaora pono ia no ka metabolism a me ka ulu maʻamau.
Hiki ke loaʻa ka Vitamin B6 i kaʻiʻo, nā palaoa, nā ʻoka a me nā mea kanu. E ʻike hou aʻe i nā meaʻai me ka wikamina B6.
Wikamina B7 (Biotin)
Kōkua pū ka Vitamin B7 e mālama i ka metabolism a he mea nui ia no ke olakino o ka ʻili, ka lauoho a me nā kui, no ka mea kōkua ia i ka hydration a me ka hoʻoikaika ʻana. Hoʻohui ʻia, kōkua ia i ka kaohi ʻana i ka glycemia i nā hihia o ka maʻi diabetes type 2, ʻoiai ke komo i ka hoʻohana ʻana i nā haʻuki.
ʻO nā meaʻai nā kumuwaiwai o kēia mea momona ka ate, nā fungus, nā nati, ka ʻiʻo a me ka nui o nā mea kanu. E ʻike i nā meaʻai ʻē aʻe me ka biotin.
ʻO ka Vitamin B9 (Folic acid)
Hoʻoulu ka Vitamin B9 i ka hana o ke koko a me nā hunaola e lawe i ka oxygen i loko o ke kino, e pale ana i ka luhi pinepine a me ka anemia. He mea waiwai nui pū kekahi ia no ka ulu ʻana o ka fetal, no ka mea, he mea nui ia no ka synthesity o nā nucleic acid.
Aia ʻo Folic acid i loko o nā meaʻai e like me nā lau lau ʻōmaʻomaʻo, ke ake, ka pipi, nā hua, broccoli a me ka hū.
ʻO Vitamin B12 (Cobalamin)
Kōkua pū kēia wikamina i ka hana ʻana i ke koko a me ka mālama ʻana i ke olakino o ka ʻōnaehana hopohopo a me ka metabolism, a he mea nui ia no ka synthesity o nā nucleic acid a me nā nucleoproteins, ka ʻōnaehana i nā mea hopohopo a me ka folate a no ka ulu ʻana.
Aia ka Vitamin B12 i nā meaʻai o nā holoholona, e like me ka viscera, ka waiū a me nā huahana waiū. E ʻike hou aʻe i nā meaʻai cobalamin.
Pākaukau me nā meaʻai i waiwai i ka wikamina B paʻakikī
Hōʻike ka papa aʻe i ka hōʻuluʻulu manaʻo o nā meaʻai i waiwai i nā huaora B:
| Nā wikamina | Nā meaʻai e waiwai ana i ka paʻakikī B |
| B1 | ʻO ka wai ʻalani, ka pī, nā nati, ka pī, nā iʻa iʻa, nā hua waina, ka berena keʻokeʻo, nā uala i wehe ʻole ʻia, nā ʻōtio, ka laiki keʻokeʻo, ka melemona, ka pipi, nā hua ʻumeke, yogurt a me ka avocado. |
| B2 | ʻO ka hū a Brewer, ka akepaʻa pipi, ka moa a me ka pākī, ka oat bran, nā ʻalemona, ka tī liʻiliʻi, nā hua manu, ka tī, nā iʻa kai, nā lau beet a me nā ʻano ʻumeke. |
| B3 | ʻO ka hū a Brewer, kaʻiʻo moa, bran oat, ka iʻa e like me ka mackerel, ka trout a me ka salmon, ka pipi, nā hua ʻumeke, nā meaʻai kai, nā cashews, nā pistachios, nā mea kanu, nā hua hua, nā hua manu, nā paʻi wai, nā lentil, nā avocados a me nā tofu. |
| B5 | ʻO nā hua pua Sunflower, ʻulā, tī, salemona, peanuts, pistachio cashews, hua manu, hazelnut, moa a me ka turkey, avocado, ʻōsters, seafood, yogurt, lentils, broccoli, ʻumeke, strawberry a me ka waiū. |
| B6 | ʻO ka maiʻa, salmon, pullet, uala i wehe ʻole ʻia, hazelnut, shrimp, wai kōmato, walnut, avocado, mango, nā ʻanoʻano sunflower, watermelon, ʻomato, paprika, peanuts and lentils. |
| B7 | ʻO ka pīni, nā hazelnuts, ka palaoa palaoa, nā ʻalemona, nā ʻoka, nā hua moa, nā hua, nā lau, nā cashews, nā chard, nā tī, nā kāloti, nā salemona, nā ʻuala, nā ʻōmato, nā avocado, nā ʻaka, nā maiʻa, nā papaya a me nā lettuce. |
| B9 | Kupu ʻo Brussels, peas, avocado, spinach, tofu, papaya, broccoli, wai kōmato, ʻalemona, raiki keʻokeʻo, pīni, maiʻa, mango, kiwi, ʻalani, cauliflower a me melon. |
| B12 | ʻO ke akepaʻa pīpī, nā iʻa iʻa, nā ʻōtio, ka moa moa, nā iʻa e like me ka herring, trout, salmon a me ke tuna, pipi, shrimp, yogurt, waiū, tī, hua manu, ʻiʻo moa. |
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