Nā Meaʻai Vitamin B12 no nā Mea Vegetarians

Anter

• ʻO nā huaʻai B12 kiʻekiʻe no nā mea kanu
• Nā huahana waiū
• Huamoa
• Mea ʻai paʻa
• Hū hānai
• Nori
• Lāʻau shitake
• Nā pono olakino o B12
• Nā pilikia a me nā pilikia
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO ka Vitamin B12 kahi huaora pono no nā hunaola. He mea nui ia no ka mālama ʻana i kou aʻa, nā huna koko, a me ke olakino DNA.

Loaʻa nā huahana holoholona i kēia vitamina. ʻO nā ʻiʻo, ka waiū, a me nā hua manu i waiwai nui.

ʻAʻohe i loko o nā meaʻai nā mea kanu nā mea kanu B12, no laila ʻo ka poʻe e ukali i ka papaʻai vegetarian a i ʻole ka papa ʻai vegan pono e ʻike pono ua lawa lākou i kēlā me kēia lā e hōʻalo i kahi hemahema.

ʻO ka nele o ka wikamina B12 hiki ke alakaʻi i nā hopena olakino koʻikoʻi, e like me ka anemia ʻino.

ʻOiai pono e noʻonoʻo hou ka poʻe vegetarians a me nā vegan e pili ana i kahi e hele mai ai kā lākou wikamina B12, nui nō nā koho maikaʻi loa. E heluhelu e ʻike hou aʻe.

ʻO nā huaʻai B12 kiʻekiʻe no nā mea kanu

Loaʻa i nā mea Vegetarian kekahi mau koho no nā kumuwaiwai o B12. Hoʻopili kēia i nā hua a me nā mea hana waiū, e like me ka waiū a me ka tī.

Loaʻa i nā Vegans kahi papa inoa o nā koho ʻē aʻe i kaupalena ʻia. ʻO nā meaʻai i paʻa i ka pā, a i ʻole nā ​​mea me ka huaʻai B12 i hoʻohui ʻia, kahi kumu waiwai maikaʻi.

ʻO nā meaʻai kūlohelohe e like me ka hū hānai, hoʻolaha nā mea hū, kekahi mau ʻalalā, a me kekahi mau limu pū kekahi me ka wikamina B12.

Ma lalo, nānā pono mākou i nā kumuwaiwai maikaʻi loa o ka wikamina B12 no nā mea ʻai, a ʻo kekahi no nā mea ʻai.

Nā huahana waiū

ʻO ka ʻai ʻana i nā huahana waiū kekahi ala maʻalahi loa e lawa ai ka wikamina B12 i ka papaʻai mea ʻai.

Ke papa inoa nei ka Office of diet Statistics i ka ʻike B12 i nā huahana waiū aʻe:

• 1.2 micrograms (mcg) i 1 kīʻaha o ka waiū momona momona, a i ʻole 50% o kāu Daily Value (DV)
• 1.1 mcg i 8 auneke o yogurt momona momona, a i ʻole 46% o kāu DV
• 0.9 mcg i 1 auneke o ka tī Kuisa, a i ʻole 38% o kāu DV

E hoʻāʻo i ka yogurt me kāu ʻaina kakahiaka, ka waiū ma ke ʻano he inu ahiahi, a me kekahi mau ʻāpana o ka tī me kahi mea ʻai.

Huamoa

ʻO kekahi kumu o B12 no nā mea ʻai manu nā hua. Hoʻokahi hua nui, paila paila i loko o 0.6 mcg o ka wikamina B12, a i ʻole 25% o kāu DV.

ʻOi aku ka nui o nā hua i loko o ka protein, kahi nutrient ʻē aʻe e hemahema paha i kekahi o nā papaʻai mea ʻai. E aʻo e pili ana i nā kumu ʻai vegetarian o ka protein ma aneʻi.

No ka ʻai ʻana i nā hua hou aʻe, hoʻāʻo e ʻai i nā hua huaʻai no ka ʻaina kakahiaka, me ka hoʻohui ʻana i kahi hua moa i hoʻomoʻa ʻia i nā salakeke, a hana i nā omelet a i ʻole nā ​​quiches ʻē aʻe.

Mea ʻai paʻa

Hiki i nā meaʻai i hoʻoikaika ʻia me ka huaʻai B12 ke kōkua iā ʻoe e hoʻokō i kāu koina o kēlā me kēia lā. ʻO kēia kahi kumu maʻalahi o B12 me ka bioavailability kiʻekiʻe no nā mea ʻai a me nā mea ʻona.

ʻO kahi cereal ʻaina kakahiaka ikaika loa kahi koho maikaʻi loa. Loaʻa nā cereala i 25% o ka DV i kēlā me kēia lawelawe, akā ʻokoʻa kēia ma waena o nā mana. E heluhelu i ka pōʻai e hoʻoholo ai inā paha ua hoʻohui kāu puna cereal maikaʻi i kāu Bere.

Maʻalahi maʻalahi nā meaʻai paʻa i kou kino e ʻeli, ʻo ia hoʻi he bioavailability kiʻekiʻe lākou. Kōkua kēia i ke kino e loaʻa maʻalahi ka lāʻau B12.

Hū hānai

ʻO kekahi meaʻai paʻa aʻe i loaʻa ka huaʻai B12 ʻo ka hū hānai. Kēia mea he hele-i ka ai no ka nui vegetarian a me vegan.

Me nā huaʻai kūpono, hāʻawi ka hū hānai i kahi hohonu o ka ʻono i ka kuke ʻana. Hoʻohana ka hapa nui i ka hū hānai e hoʻohui i kahi ʻono cheesy a i ʻole nutty i nā meaʻai.

Hoʻokahi punetune o 100% -kōlea hānai hānai e hāʻawi iā 2.4 mcg o ka huaʻai B12, a i ʻole 100% o ka DV.

E hoʻāʻo e hoʻohui i ka hū hānai i nā mea kanu vegetarian, nā cīs, a i ʻole nā ​​kurina. No kahi meaʻai māmā olakino, kāpīpī i ka hū hānai ma ka popcorn pop-air.

Nori

ʻO hoʻokahi touts nori, i kapa ʻia hoʻi ka laver poni, ma ke kumu waiwai maikaʻi o ka huaʻai B12. ʻAi ʻia kēia huahana limu ma nā ʻāina ʻAsia.

Paipai ka noiʻi i ka ʻai ʻana i 4 gram o nori maloʻo e hoʻokō i nā koi o kēlā me kēia lā no ka loaʻa ʻana o ka wikamina B12.

E ʻike paha ʻoe i kēia huahana ma nā mākeke meaʻai ʻAsia a kūʻai paha iā ia ma ka pūnaewele. Hoʻohana ʻia ia i ka sushi a malia paha he meaʻai māmā a maʻalahi hoʻi ia iho.

Lāʻau shitake

E like me nori, kekahi, me shitake, loaʻa ka wikamina B12. He haʻahaʻa haʻahaʻa naʻe nā pae.

Pono ʻoe e ʻai ma kahi o 50 mau loʻi o nā fungus shitake maloʻo e hoʻokō i kāu mau koi o ka huaora B12 i kēlā me kēia lā.

ʻOiai ʻaʻole ʻoe e makemake e ʻai mau i kēlā mau mikena i hoʻokahi noho ʻana - a ʻoi aku ka maikaʻi o ka hoʻololi ʻana i kāu mau kumuwaiwai o B12 - hana lākou i kahi koho maikaʻi na ka poʻe makemake i ka fungi.

E hoʻāʻo e hoʻohui i nā ʻalalā i loaʻa ka B12 i loko o kāu kuke no kahi ʻaina awakea a i ʻole pāʻina awakea no kahi hoʻonui B12 keu.

Nā pono olakino o B12

ʻO ka ʻai ʻana i ka wikamina B12 he mea nui i kāu papaʻai. Hāʻawi ka Vitamin B12 i nā hana nui i kou kino, e like me:

• ke hana nei a me ka hoʻokaʻawale ʻana i nā hunaola ʻulaʻula
• ka pale ʻana i kāu ʻōnaehana hopohopo
• synthesizing i kāu DNA
• hāʻawi i kou ikaika i kou kino

ʻAʻole pono ʻoe i ka nui o ka wikamina B12 e mālama ai i kēia mau hana koʻikoʻi o ke kino. ʻO kāu lawe ʻana i ka lāʻau B12 i kēlā me kēia lā ma kahi o 2.4 mcg i kēlā me kēia lā inā he mākua ʻoe.

Koi aku nā keiki i ka liʻiliʻi B12. ʻO kahi laʻana, ʻo kahi pēpē ma waena o 7 a me 12 mau mahina e koi ai iā 0.5 mcg wale nō i kēlā me kēia lā. Pono kahi keiki ma waena o 4 a 8 mau makahiki i ka 1.2 mcg wale nō i kēlā me kēia lā.

Ua ʻike ʻia kekahi ʻo nā hemahema B12 ka mea maʻamau i waena o nā heluna kanaka, penei:

• 62% o nā wahine hāpai i loaʻa ka hemahema
• 25-86% o nā keiki i loaʻa ka hemahema
• 21-41% o nā ʻōpio i loaʻa ka hemahema
• 11-90% o nā mākua i loaʻa ka nele

Nā pilikia a me nā pilikia

ʻO nā pilikia a me nā kūlana maʻamau i hoʻokumu ʻia e ka hemahema o B12 e komo pū me ka anemia, nā maʻi neurological, a me ka hiki ʻole o nā ʻāpana e hoʻokaʻawale.

Inā ʻaʻole lawa kāu wikamina B12 i kou kino, ʻike paha ʻoe i nā ʻōuli aʻe.

• pōʻino nerve
• luhi
• ʻūlū nei i nā lima a me nā wāwae
• ʻōlohelohe
• nāwaliwali
• ʻike hihi ʻole
• fiva
• sweating nui loa
• nā pilikia hele wāwae
• nā pilikia digestive
• alelo ʻeha

Inā ʻike ʻoe i kēia mau hōʻailona, ​​e kamaʻilio me kāu kauka. Pono paha kāu kauka e hana i kekahi mau hoʻokolohua e hoʻoholo ai inā maʻamau kāu pae B12.

Ke laina lalo

Pono e noʻonoʻo ka poʻe Vegetarian a me nā vegans i kā lākou B12ʻai. ʻO kēia kahi huaora i mea nui i ke kino a nele paha i ka poʻe ʻai ʻole i ka ʻiʻo.

Hiki iā ʻoe ke kiʻi i ka wikamina B12 mai nā meaʻai i loaʻa i nā holoholona e like me ka waiū a me nā hua manu a mai nā meaʻai paʻa paha. Hiki i nā ʻūlū a me nā limu ke uhi i kāu ʻai B12 i kekahi mau manawa.

E nānā pono e kūkākūkā i nā ala e hoʻohui ai i ka B12 i kāu papaʻai me kāu kauka a e nānā pinepine ʻia i kāu mau pae e mālama i ke olakino maikaʻi.

E hoʻoholo paha ʻoe e lawe i kahi mea hoʻopihapiha e hōʻoia i ka lawa ʻana o ka wikamina B12. Loaʻa kēia mau mea e kūʻai pūnaewele.