15 Nā Meaʻai Ola Ola kiʻekiʻe ma nā Huaora B
Anter
- 1. Salemona
- 2. Nā Greens Leafy
- 3. Nā ʻiʻo akepaʻa a me nā meaola ʻē aʻe
- 4. Huamoa
- 5. waiu
- 6. Pipi
- 7. ʻOyyssters, Pāleʻa a me nā Mussels
- 8. Legume
- 9. Moa a me Tureke
- 10. Yogurt
- 11. Nutritional a me Brewer's Yeast
- 12. ʻO ka puaʻa
- 13. Cereal i hoʻopaʻa ʻia
- 14. Trout
- 15. Nā Lā Sunflower
- Ka Laina Lalo
ʻEwalu mau huaora B - kāhea ʻia i kapa ʻia ʻo nā wikamina B paʻakikī.
ʻO lākou ka thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) a me cobalamin (B12).
ʻOiai he mana kū hoʻokahi ko kēlā me kēia huaora, kōkua lākou i kou kino i ka hana ʻana i ka ikehu a hana i nā mole nui i kāu mau hunaola (1).
Ma waho o B12, ʻaʻole hiki i kou kino ke mālama i kēia mau huaora no nā wā lōʻihi, no laila pono ʻoe e hoʻopiha hou iā lākou ma o ka meaʻai (1).
Hāʻawi ka nui o nā meaʻai i nā wikamina B, akā e noʻonoʻo ʻia he kiʻekiʻe i ka wikamina, pono i kahi meaʻai ma kahi o 20% o ka Reference Daily Intake (RDI) no kēlā me kēia lawelawe. ʻOkoʻa, kahi meaʻai e loaʻa ana iā 10-19% o ka RDI i manaʻo ʻia he kumu maikaʻi (2).
Eia he 15 mau meaʻai olakino kiʻekiʻe i hoʻokahi a ʻoi aku nā huaora B.
1. Salemona
ʻO kēia iʻa momona āpau e kiʻekiʻe i nā wikamina B he nui. Aia kahi 3.5-auneke (100-gram) i kuke ʻia i ka lawelawe ʻana o salemona (3):
- Thiamine (B1): 18% o ka RDI
- Riboflavin (B2): 29% o ka RDI
- Niacin (B3): 50% o ka RDI
- Pantothenic acid (B5): 19% o ka RDI
- Pyridoxine (B6): 47% o ka RDI
- Cobalamin (B12): 51% o ka RDI
Hoʻohui ʻia, ʻo ka salemona kahi iʻa haʻahaʻa-mercury i kiʻekiʻe i nā momona omega-3 pono, a me ka protein a me ka selenium ().
Hōʻuluʻulu Manaʻo Kiʻekiʻe ʻo Salemona i ka riboflavin, niacin, B6 a me B12, a me kahi kumu maikaʻi o ka thiamine a me ka pantothenic acid. Hoʻohui ʻia, haʻahaʻa ia i ka mercury a kiʻekiʻe i nā momona omega-3 a me ka protein.2. Nā Greens Leafy
Kū aʻe kekahi mau ʻōmaʻomaʻo lau lau no kā lākou folate (B9) ʻike. ʻO kēia kekahi o nā kumu waiwai lau nahele kiʻekiʻe loa o folate (5, 6, 7, 8, 9):
- Mīkini, maka: 41% o ka RDI i 3 mau kīʻaha (85 gram)
- Spinach, hoʻomoʻa ʻia: 31% o ka RDI i kahi kīʻaha 1/2 (85 gram)
- ʻO Collard greens, kuke ʻia: 20% o ka RDI i kahi kīʻaha 1/2 (85 gram)
- ʻO nā greens turnip, i kuke ʻia: 25% o ka RDI i kahi kīʻaha 1/2 (85 gram)
- ʻO Romus lettuce, maka: 29% o ka RDI i 2 mau kīʻaha (85 gram)
ʻIke ʻia, luku ʻia kekahi folate e ka wela i ka wā kuke ʻana, a hiki i kekahi ke hoʻohuli i ka wai kuke pū kekahi. E hoʻēmi i ka nalowale o ka folate i ka wā kuke ʻana, mahu i nā greens a hiki i ke kaʻawale ma waena o ka palupalu a me ka crisp (, 11).
Hōʻuluʻulu Manaʻo ʻO nā lau lau lau, ʻo ka milo, nā koleka, nā greens turnip a me nā lettuce romaine, kekahi o nā kumuwaiwai momona ʻoi loa o ka folate. E hauʻoli iā lākou i ka maka a mahu paha iā lākou i kahi manawa pōkole e mālama i ka folate nui.
3. Nā ʻiʻo akepaʻa a me nā meaola ʻē aʻe
ʻOiai ʻaʻole makemake nui ʻia, nā ʻiʻo ʻokana - a ʻo ke akepaʻa hoʻi - piha me nā huaora B. He ʻoiaʻiʻo kēia inā no ka pipi, puaʻa, hipa a moa paha lākou (12, 13, 14, 15).
ʻO kahi laʻana, he 3.5-auneke (100-gram) e lawelawe ana i ka ate o ka pipi he (12, 16):
- Thiamine (B1): 12% o ka RDI
- Riboflavin (B2): 201% o ka RDI
- Niacin (B3): 87% o ka RDI
- Pantothenic acid (B5): 69% o ka RDI
- Pyridoxine (B6): 51% o ka RDI
- ʻO Biotin (B7): 138% o ka RDI
- Folate (B9): 65% o ka RDI
- Cobalamin (B12): 1,386% o ka RDI
Inā ʻaʻole ʻoe maʻa i ka ʻono ikaika o ke akepaʻa a i ʻole ʻike i nā ʻiʻo ʻokana me he mea lā ʻole hoʻāʻo, e hoʻāʻo iā lākou i ka lepo a kāwili pū ʻia me nā ʻoki kuʻuna o ka ʻiʻo o ka ʻāina a hoʻomoʻi paha iā lākou i nā meaʻai i hoʻāʻo nui ʻia, e like me ka chili.
Hōʻuluʻulu Manaʻo ʻO nā ʻiʻo ʻokanika - ʻo ke akepaʻa hoʻi - kiʻekiʻe i ka hapanui o nā wikamina B. I mea eʻono ai ke ake, e wili iā ia me nā ʻoki maʻamau o kaʻiʻo a hoʻohana i ia i nā meaʻai i hoʻonaninani ʻia.
4. Huamoa
Hoʻokahi hua nui i loaʻa he 33% o ka RDI no ka biotin i hāʻawi ʻia ma waena o ka yolk a me ke keʻokeʻo. I ka ʻoiaʻiʻo, ʻo nā hua hua kekahi o nā kumu kiʻekiʻe o ka biotin - aia wale nō ke ake o ka ate (16, 17).
Aia nā hua i loko o nā huaora B ʻē aʻe. Hoʻokahi hua (50-gram) moa kuke i loaʻa (16, 18):
- Riboflavin (B2): 15% o ka RDI
- Pantothenic acid (B5): 7% o ka RDI
- ʻO Biotin (B7): 33% o ka RDI
- Folate (B9): 5% o ka RDI
- Cobalamin (B12): 9% o ka RDI
E hoʻomanaʻo i loko o nā keʻokeʻo hua manu i loaʻa i ka avidin, kahi protein i hoʻopaʻa ʻia me ka biotin a pale i kona lawe ʻana i loko o kou ʻōpū inā ʻai pinepine ʻoe i ka nui o nā hua manu hua manu. Hoʻomaʻamaʻa ka hua kuke i ka avidin a hoʻoliʻiliʻi i nā pilikia palekana meaʻai (17, 19).
Inā ʻaʻole ʻoe e ʻai i nā hua, nā ʻiʻo a me nā huahana holoholona ʻē aʻe, hiki iā ʻoe ke hoʻokō i kāu pono o ka biotin ma ka ʻai ʻana i nā meaʻai e like me nā mea kanu, nā huaʻai, nā hua hua, nā hua a me nā hua holoʻokoʻa, nona nā mea āpau i loko o nā biotin liʻiliʻi (16, 17).
Hōʻuluʻulu Manaʻo ʻO nā hua manu kahi kumu kiʻekiʻe o ka biotin, ʻelua wale nō i ke ake. Hāʻawi lākou i 1/3 o ka RDI no ka biotin no kēlā me kēia hoʻokahi, hua moa i kuke ʻia.5. waiu
Hāʻawi kahi kīʻaha 8-auneke (240 ml) o ka waiū i 26% o ka RDI no riboflavin, a me nā huina liʻiliʻi o nā huaora B ʻē aʻe (20):
- Thiamine (B1): 7% o ka RDI
- Riboflavin (B2): 26% o ka RDI
- Pantothenic acid (B5): 9% o ka RDI
- Cobalamin (B12): 18% o ka RDI
Kupaianaha, hōʻike nā noiʻi i ka waiū a me nā huahana waiū ʻē aʻe ke kumu nui o ka iwi o riboflavin, a ukali ʻia e ka ʻiʻo a me nā hua (,).
ʻO kahi laʻana, i loko o kahi noiʻi ninaninau ma mua o 36,000 mau mākua ma ʻEulopa, ua hoʻolako ʻia nā huahana waiū 22-52% o ka riboflavin i nā papaʻai a ka poʻe ().
E like me nā huahana holoholona ʻē aʻe, he waiwai maikaʻi ka waiū no B12, e hāʻawi ana i 18% o ka RDI no 1-ʻāpana (240-ml) lawelawe (19).
He aha hou aʻe, ʻoluʻolu ʻoe i ka B12 maikaʻi loa mai ka waiū a me nā huahana hana waiū ʻē aʻe - me nā helu o ka absorption o 51-77% ().
Hōʻuluʻulu Manaʻo Hoʻopili ka waiū a me nā huahana waiū ʻē aʻe ma kahi o ka hapakolu o kāu koi o kēlā me kēia lā riboflavin i 1 wale nō kīʻaha (240 ml). ʻO Milk kahi kumu maikaʻi o B12 i komo maikaʻi.6. Pipi
Hiki i ka pīpī ke hāʻawi i kahi kōkua nui i kāu huakō wikamina B.
I loko o kahi noiʻi nānā i nā ʻano ʻai ma kahi o 2000 mau poʻe ma Sepania, ʻo kaʻiʻo a me nā huahana ʻai ka kumu nui o thiamine, niacin a me pyridoxine ().
Eia ka nui o nā huaʻai B ma kahi 3.5-auneke (100-gram) ʻoki o ka steek sirloin, ʻo ia ka hapalua o ka nui o ka steak liʻiliʻi i lawelawe mau ʻia i nā hale ʻāina (24):
- Thiamine (B1): 5% o ka RDI
- Riboflavin (B2): 8% o ka RDI
- Niacin (B3): 39% o ka RDI
- Pantothenic acid (B5): 6% o ka RDI
- Pyridoxine (B6): 31% o ka RDI
- Cobalamin (B12): 29% o ka RDI
7. ʻOyyssters, Pāleʻa a me nā Mussels
ʻO nā ʻōlapa, nā ʻōpae a me nā kūpuna kahi kumu nui o B12 a me kahi kumu maikaʻi o riboflavin. Hāʻawi pū lākou i nā helu liʻiliʻi o thiamine, niacin a me folate.
Kuke ʻia kahi 3.5-auneke (100-gram) o kēlā me kēia hāʻawi (25, 26, 27):
| B wikamina | ʻAilika,% RDI | Pāpale,% RDI | Mussels polū,% RDI |
| Thiamine (B1) | 8% | 10% | 20% |
| Riboflavin (B2) | 26% | 25% | 25% |
| Niacin (B3) | 18% | 17% | 15% |
| Folate (B9) | 4% | 7% | 19% |
| Cobalamin (B12) | 480% | 1,648% | 400% |
ʻOi loa kēia pūpū i ka protein a me kekahi mau minelala, e like me ka hao, zinc, selenium a me ka manganese. ʻO lākou kahi kumu maikaʻi o nā momona omega-3 pū kekahi (25, 26, 27).
Hōʻuluʻulu Manaʻo Hāʻawi nā ʻōlio, nā pāpaʻi a me nā ʻākeke i kēlā me kēia manawa ma mua o ʻehā mau manawa ka RDI no ka lāʻau B12 no kēlā me kēia lawelawe. He kiʻekiʻe hoʻi lākou i ka riboflavin a hāʻawi i nā mea liʻiliʻi o thiamine, niacin a me folate.8. Legume
Kaulana nā legume no kā lākou ʻike folate kiʻekiʻe. Hāʻawi pū lākou i nā huina o nā wikamina B ʻē aʻe, e like me thiamine, riboflavin, niacin, pantothenic acid a me B6 (28).
Eia ka ʻike folate o kahi 1/2-kīʻaha (85-gram) i kuke ʻia i ka lawelawe ʻana i kekahi mau legume i ʻai mau ʻia (29, 30, 31, 32, 33, 34, 35, 36):
- Nā pīniʻeleʻele: 32% o ka RDI
- ʻO Chickpeas (mau hua garbanzo): 35% o ka RDI
- Edamame (ʻōmaʻomaʻo ʻōmaʻomaʻo): 60% o ka RDI
- ʻO nā pī ʻōmaʻomaʻo: 12% o ka RDI
- Nā pīni hakuʻala: 29% o ka RDI
- Lentil: 45% o ka RDI
- Nā pīni Pinto: 37% o ka RDI
- ʻO nā hua soya i hoʻomoʻa ʻia: 44% o ka RDI
Folate - a i ʻole kāna synthetic form folic acid - mea nui ia no ka hōʻemi ʻana i ka makaʻu o kekahi mau hānau hānau. Hoʻomaopopo i ka hoʻokumu ʻia ʻana o nā pākēneka RDI ma luna o ka RDI o 400 mcg, akā pono nā wahine hāpai he 600 mcg i kēlā me kēia lā (37).
Hōʻuluʻulu Manaʻo ʻO ka hapa nui o nā legume - e like me nā pinto pinto, nā pīni ʻeleʻele a me nā lihi - he kiʻekiʻe i ka folate, kahi huaola B no ka hoʻēmi ʻana i ka makaʻu o kekahi mau hānau hānau.9. Moa a me Tureke
Kaulana ka moa a me ka kuhukukū no ko lākou niacin a me ka maʻi pyridoxine. ʻO ka ʻiʻo keʻokeʻo - e like me ka umauma - hoʻolako i nā mea hou o kēia mau huaora ʻelua ma mua o ka ʻeleʻele - e like me ka ʻūhā - e like me ka papa i lalo
Hāʻawi kahi 3.5-auneke (100-gram) o ka moa kuke, moa ʻili ʻole a i ʻole turkey (38, 39, 40, 41):
| B wikamina | Uma moa,% RDI | Tureke umauma,% RDI | Moa, ʻiʻo ʻeleʻele,% RDI | Tureke, ʻiʻo pouli,% RDI |
| Riboflavin (B2) | 7% | 8% | 13% | 15% |
| Niacin (B3) | 69% | 37% | 33% | 17% |
| Pantothenic acid (B5) | 10% | 7% | 12% | 14% |
| Pyridoxine (B6) | 30% | 28% | 18% | 19% |
| Cobalamin (B12) | 6% | 7% | 5% | 7% |
Inā hōʻalo ʻoe i ka ʻili moa momona e ʻoki i nā calories, mai hopohopo - ka hapa nui o nā huaora B i kaʻiʻo, ʻaʻole ka ʻili (42, 43).
Hōʻuluʻulu Manaʻo ʻO ka moa a me ka pipi, ʻo nā wahi ʻiʻo keʻokeʻo hoʻi, kiʻekiʻe ma B3 a me B6. Hāʻawi pū ka moa i nā mea liʻiliʻi o riboflavin, pantothenic acid a me cobalamin. ʻO ka hapa nui o nā meaola i loko o kaʻiʻo, ʻaʻole ka ʻili.10. Yogurt
Kaulana ʻo Yogurt no kona riboflavin a me ka ʻike B12. ʻOiai ʻokoʻa ka meaʻai ma o ka brand, lawelawe ʻia nā yogurt averages (44, 45,, 47):
| B wikamina | Plain yogurt,% RDI no 2/3 kīʻaha (170 gram) | Vanilla yogurt,% RDI no 2/3 kīʻaha (170 gram) | ʻO yogurt Greek Plain,% RDI no 2/3 kīʻaha (170 gram) | ʻO ka yogurt vanilla paʻahau,% RDI no 2/3 kīʻaha (95 gram) |
| Riboflavin (B2) | 18% | 26% | 36% | 20% |
| Cobalamin (B12) | 26% | 35% | 53% | 11% |
E hoʻomanaʻo i ka wā e ʻono ai, ʻo nā yogurts paʻahau a me ka hau i piha i 3-4 mau teaspoon o nā kō i hoʻohui ʻia no ka 2/3-kīʻaha kīʻaha - no laila e leʻaleʻa iā lākou i ke akahai (45,, 47).
Kūʻai aku nā hale kūʻai i nā koho yogurt non-dairy he nui, e like me ka soy fermented, almonds a i ʻole nā yogurts niu. Eia nō naʻe, kēia mau huahana - inā ʻaʻole paʻa - ʻaʻohe kumu maikaʻi o riboflavin a i ʻole B12 ().
Hōʻuluʻulu Manaʻo He kiʻekiʻe kūlohelohe ʻo Yogurt ma B2 a me B12, akā ʻaʻole nā kumu koho yogurt non-waiū maikaʻi i loaʻa i kēia mau huaora ke ʻole lākou e hoʻoikaika ʻia. E kaupalena i kāu lawe ʻana i ka yogurt kō i kō ʻia.11. Nutritional a me Brewer's Yeast
Hana ʻole ka hū a me ka hū a ka mea hana, ʻo ia hoʻi ʻaʻole hiki iā ʻoe ke hoʻohana iā lākou e hana i ka palaoa. Akā, hoʻohana ka poʻe iā lākou e hoʻonui i ka ʻono a me ka ʻike momona o nā kīʻaha.
ʻO kēia mau hū i loko maoli nā huaora B a hoʻoikaika pinepine ʻia me lākou pū me ia - ʻo ka hū pono hoʻi. Inā hoʻohui ʻia nā meaola, ʻike ʻoe iā lākou i helu ʻia i nā mea hoʻohui ma ka lepili.
Eia pehea ka hoʻohālikelike ʻana o nā hū ʻelua ma ka lawelawe ʻana i ka punetune 2 (15-30-gram), ʻoiai ke ʻano o kēia mau waiwai ma ka laikini (48, 49):
| B wikamina | Hū hānai,% RDI | ʻO ka hū a Brewer,% RDI |
| Thiamine (B1) | 640% | 80% |
| Riboflavin (B2) | 570% | 90% |
| Niacin (B3) | 280% | 50% |
| Pantothenic acid (B5) | 10% | 6% |
| Pyridoxine (B6) | 480% | 40% |
| Folate (B9) | 60% | 15% |
| Cobalamin (B12) | 130% | 5% |
Hoʻohana maʻamau nā mea Vegetarian a me nā vegan i ka hūʻai, e like me ka mea i hoʻoikaika ʻia me B12, kahi mea paʻakikī e loaʻa inā ʻaʻole ʻoe e ʻai i nā huahana holoholona ().
ʻO ka ʻono nutty-cheesy o ka hū kō ka mea e kaulana ai i ka mea ʻono. Akā naʻe, hiki i ka hū a Brewer ke ʻono i ka ʻawaʻawa a ʻoi aku paha ka maikaʻi o ke kāwili ʻia i nā meaʻai e like me nā mea leʻaleʻa, ke kāʻei saladi a me ka sup.
Hōʻuluʻulu Manaʻo ʻO ka mea hū a me ka mea hū a ka brewer i nui loa ai nā huaora B - akā hoʻohui ʻia kahi ʻāpana nui o nā huaora i ka hū kō, me B12. Hiki ke hoʻohana ʻia kēia mau huahana e hoʻohui i ka ʻono a i ʻole nā meaʻai i nā meaʻai ʻē aʻe.12. ʻO ka puaʻa
E like me nā ʻiʻo maʻamau, piha ka puaʻa me nā wikamina B he nui. Kaulana nui ia no ka nui o ka thiamine, kahi e hāʻawi ai ka pipi i ka liʻiliʻi.
Hāʻawi kahi 3.5-auneke (100-gram) puaʻa malo i (51):
- Thiamine (B1): 69% o ka RDI
- Riboflavin (B2): 24% o ka RDI
- Niacin (B3): 24% o ka RDI
- Pantothenic acid (B5): 9% o ka RDI
- Pyridoxine (B6): 27% o ka RDI
- Cobalamin (B12): 14% o ka RDI
No ka mālama ʻana i ka puaʻa i kahi koho olakino, e koho i nā ʻoki malo, ʻoi aku ka haʻahaʻa o ka momona a me nā calorie ma mua o nā ʻāpana poʻohiwi (hoʻohana mau ʻia no ka puaʻa huki), spareribs and bacon (52).
Hōʻuluʻulu Manaʻo ʻOi aku ka kiʻekiʻe o ka puaʻa i ka thiamine, riboflavin, niacin a me B6. ʻOi aku ka wī o ka iho ʻana o ka puaʻa puaʻa ma mua o ka hōʻemi ʻana o nā calorie ma mua o nā ʻāpana poʻohiwi, spareribs a me ka puaʻa.13. Cereal i hoʻopaʻa ʻia
Hoʻokomo pinepine nā cereala i ka ʻaina kakahiaka i nā huaora i hoʻohui ʻia, me nā wikamina B. E hōʻoia iā lākou i ka papa inoa o nā mea hoʻohui ().
ʻO nā huaʻai B i hoʻohui pinepine ʻia i ka cereal ʻo thiamine, riboflavin, niacin, B6, folate (e like me synthetic folic acid) a me B12. Loaʻa nā helu i loko o kekahi mau lama kaulana - ʻo Cheerios a me Total e General Mills a me Raisin Bran na Post - (54, 55, 56):
| B wikamina | Cheerios,% RDI no 1 kīʻaha (28 gram) | Huina,% RDI no 3/4 kīʻaha (30 gram) | Raisin Bran,% RDI no 1 kīʻaha (59 gram) |
| Thiamine (B1) | 25% | 100% | 25% |
| Riboflavin (B2) | 2% | 100% | 25% |
| Niacin (B3) | 25% | 100% | 25% |
| Pantothenic acid (B5) | - | 100% | - |
| Pyridoxine (B6) | 25% | 100% | 25% |
| Folate (B9) | 50% | 100% | 50% |
| Cobalamin (B12) | - | 100% | 25% |
E hoʻomanaʻo i ka nui o nā cereala ʻaina kakahiaka paʻa i kiʻekiʻe i nā kō a me nā hua i hoʻomaʻemaʻe ʻia. Koho i kahi huahana me ka liʻiliʻi o 5 mau kō o ke kō no kēlā me kēia lawelawe a me kahi palaoa āpau - e like me ka palaoa āpau a i ʻole nā ʻoka holoʻokoʻa - i helu ʻia ma ke ʻano he kumu mua
Hōʻuluʻulu Manaʻo Ua hoʻohui pinepine nā cereala ʻaina kakahiaka i ka thiamine, riboflavin, niacin, folic acid, B6 a me B12. Loaʻa i kekahi i 100% o ka RDI no kēia mau wikamina. Eia nō naʻe, he mea nui e koho i nā cereal i hana ʻia me nā kīʻaha āpau a me ke kō kō.14. Trout
ʻO Trout, kahi iʻa wai hou, pili pili loa i ka salemona a kiʻekiʻe i loko o kekahi mau huaora B.
Hāʻawi kahi 3.5-auneke (100-gram) i ka lawelawe ʻana o ka iʻa iʻa (57):
- Thiamine (B1): 28% o ka RDI
- Riboflavin (B2): 25% o ka RDI
- Niacin (B3): 29% o ka RDI
- Pantothenic acid (B5): 22% o ka RDI
- Pyridoxine (B6): 12% o ka RDI
- Cobalamin (B12): 125% o ka RDI
Hoʻohui ʻia, ʻo ka trout kahi kumu maikaʻi o ka protein, waiwai i nā momona omega-3 a haʻahaʻa i ka mercury (57,).
Hōʻuluʻulu Manaʻo Nui ka Trout i ka thiamine, riboflavin, niacin, pantothenic acid a me ka wikamina B12. Loaʻa iā ia ka nui o ka protein a me nā momona omega-3.15. Nā Lā Sunflower
ʻO nā hua pua Sunflower kekahi o nā kumu kanu maikaʻi loa o ka waikawa pantothenic. Loaʻa kēia inoa i kēia huaola B mai ka huaʻōlelo Helene "pantos," ʻo ia hoʻi "ma nā wahi āpau," no ka mea, loaʻa ia i ka hapa nui o nā mea kanu a me nā holoholona - akā maʻa mau ka liʻiliʻi (59).
ʻO ka mea kupaianaha, 1 auneke (28 gram) o nā hua pua sunflower he 20% o ka RDI no ka waikawa pantothenic. ʻO nā hua pua Sunflower kahi kumu maikaʻi o ka niacin, folate a me B6 (60).
ʻO ka waiūpaka pua Sunflower, makemake nui ʻia i waena o ka poʻe me nā hua nut, he kumu maikaʻi loa ia o ka pantothenic acid pū kekahi.
Eia ka hoʻohālikelike o nā huaola B i loko o nā ʻanoʻano pua sunflower a me ka waiūpaka hua pua sunflower (60, 61):
| B wikamina | Nā hua pua Sunflower,% RDI no 1 auneke (28 gram) | Pāpaʻa hua Sunflower,% RDI no 2 punetēpu (32 gram) |
| Niacin (B3) | 10% | 8% |
| Pyridoxine (B6) | 11% | 12% |
| Pantothenic acid (B5) | 20% | 22% |
| Folate (B9) | 17% | 18% |
Ka Laina Lalo
ʻO ka ʻai ʻana i ka huina o nā wikamina B paʻakikī e kau iā ʻoe ma ke ala o ka papaʻai olakino.
ʻO kekahi mau kumuwaiwai kiʻekiʻe o nā huaora B me ka ʻiʻo (keu hoʻi), nā iʻa iʻa, nā moa, nā hua, nā huahana waiū, nā legume, nā lau lau, nā ʻanoʻano a me nā meaʻai paʻa, e like me ka palaoa kakahiaka a me ka hū hānai.
Inā kaohi ʻoe i kāu lawe ʻana mai kekahi mau pūʻulu meaʻai ma muli o nā maʻi āpau a i ʻole ka papaʻai, hoʻonui ʻia kou manawa o ka hemahema o ka wikamina B.
Inā noʻonoʻo ʻoe inā lawa paha kāu mau huaora B, e hoʻāʻo i kahi polokalamu pūnaewele manuahi e nānā a kālailai i kāu lawe ʻana i ka meaʻai i loko o ka pule. Hiki iā ʻoe ke hoʻoponopono i kāu ʻano ʻai e hōʻoia ai ke loaʻa nei nā wikamina e pono ai.
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