No ke aha B Vitamins ka mea huna i ka nui o ka ikehu

Anter

• B2 (Riboflavin)
• B6 (Pyridoxine)
• B12 (Cobalamin)
• Kolina
• Nānā no

ʻO ka ʻoi aku o kou ikaika, ʻoi aku ka nui o nā huaora B āu e pono ai. "He mea koʻikoʻi loa kēia mau meaʻai no ka metabolism ikehu," wahi a Melinda M. Manore, Ph.D., R.D.N., he polopeka o ka meaʻai ma ke Kulanui o Oregon State. He mea koʻikoʻi lākou no ka wāwahi ʻana i ka meaʻai i wahie, ka lawe ʻana i ka oxygen i loko o kou kino, a me ka hoʻonui ʻana i kāu hana ʻulaʻula-koko e mālama pono i kou mau ʻiʻo.

Akā ʻo ka mea hoʻomākeʻaka e pili ana iā B nā mea hoʻonāwaliwali ʻia e nā ʻano olakino-inā ʻoe e hana a kaohi i kekahi mau meaʻai, hele pōkole paha ʻoe. ʻO kahi laʻana, inā ʻoki ʻoe i kaʻiʻo a i ʻole ka waiū a hoʻomāmā i nā carbs i ke ʻano o nā hua, ʻekolu kumuwaiwai kiʻekiʻe o nā huaora B, loaʻa kahi manawa kūpono ʻaʻole lawa ʻoe. (BTW eia kekahi kumu ʻaʻole ʻoe e makemake e hoʻopau i ka waiū.) ʻO ka hoʻoikaika kino pinepine ʻana iā ʻoe e kahe i kāu lako o B ʻoi aku ka wikiwiki ma mua o ka noho pū kekahi. He aha hou aʻe, ua hōʻike ʻia nā pae haʻahaʻa haʻahaʻa o kekahi mau B e hopena maikaʻi ʻole i ka hana pāʻani.

ʻO ka mea pōmaikaʻi, ʻo nā mea a pau e pono ai he mau mea ʻai maʻalahi e hoʻohuli i nā mea a puni. Hōʻike pololei kēia papa helu i kāu mea e pono ai a me ke kumu.

B2 (Riboflavin)

Hoʻopau kēia i nā ʻakika, protein, a me nā momona āu e ʻai ai a hoʻololi iā lākou i glucose, amino acids, a me nā momona momona - nā mea i hoʻohana ʻia e kou kino i wahie. "ʻO ia ka mea e hāʻawi iā ʻoe i ka ikehu ke hoʻoikaika ʻoe," i wehewehe ai ʻo Nicole Lund, R.D.N., he kanaka haʻuki hana hoʻoikaika kino a he mea hoʻomaʻamaʻa pilikino ma NYU Langone Sports Performance Center. He mea nui kēlā no nā mea āpau, akā ʻo nā wahine e hana maʻamau e pono ka nui o ka ikehu i ka lā ma mua o ka poʻe i hana ʻole, no laila ʻoi aku paha ka nui o nā pae B2 haʻahaʻa, e hoʻohui ʻo Lund.

Ka hoʻoponopono: E kiʻi i ka 1.1 mg o riboflavin i kēlā me kēia lā ma o nā meaʻai e like me nā ʻalemona (1⁄4 kīʻaha he 0.41 mg o B2), Greek yogurt (6 auneke, 0.4 mg), nā hulu keʻokeʻo (1 kīʻaha, 0.39 mg), mau hua (1 paʻakikī i hoʻolapalapa ʻia, 0.26 mg), a me nā ʻōpala brussels (1 kīʻaha i hoʻolapalapa ʻia, 0.13 mg).

B6 (Pyridoxine)

Kōkua ia iā ʻoe e hoʻololi i ka meaʻai i ka ikehu e like me ka riboflavin. Eia kekahi, kōkua pū ʻo B6 i nā ʻokiʻoki ʻana i nā ʻiʻo, ʻo ia ke kī no ka neʻe ʻana i loko a i waho o ka hale haʻuki. ʻO ka mea hou aku, kōkua ka huaora i kou kino e hana i ka serotonin a me ka melatonin, ʻelua mau hormones e hoʻomaikaʻi ai i kou ʻano a me kou hiamoe, wahi a Keri Glassman, R.D.N., he mea ʻai meaʻai a hoʻokumu i ka Nutritious Life, kahi hui olakino.

ʻO ka pilikia, ʻo ka poʻe e hoʻomaʻamaʻa e hoʻohana i ka B6 ma mua o ka poʻe i hana ʻole, loaʻa i ka noiʻi. I ka ʻoiaʻiʻo, ua hōʻike ʻia kekahi mau noiʻi he hapa 60 ka nui o nā mea pāʻani i nele i ka wikamina B6. I mea e pale ai i kahi pōkole, pono nā wahine e hana i 1.5 mg a 2.3 mg i ka lā, wahi a Manore. E kiʻi i ka mea momona ma ka ʻai ʻana i nā moa maiʻa (hoʻokahi nui, 0.49 mg), a me nā lentil (1⁄2 kīʻaha, 0.18 mg).

B12 (Cobalamin)

He hale mana no ka ikehu, kōkua ʻo B12 i ka hana ʻana o nā ʻulaʻula ʻulaʻula a kōkua i ka hao e hana i ka hemoglobin, e lawe ana i ka oxygen ma ke kino, wahi a Glassman. (He hana kamahaʻo nō hoʻi ka vitamina i ke olakino lolo). Akā ʻoiai ʻike ʻia ka hapanui i kaʻiʻo, hemahema pinepine nā vegetarian a me nā vegan. I ka ʻoiaʻiʻo, ʻo ka nui o 89 pākēneka o nā vegans ʻaʻole lawa ka B12 mai ka meaʻai wale nō, kahi noiʻi hou i ka puke pai ʻImi ʻai meaʻai hōʻike ʻia.

Pono nā wahine kūpono ma kahi o 2.4 mcg i kēlā me kēia lā. Inā ʻoe e ʻai i ka ʻiʻo a iʻa paha, maʻalahi ia i ka loaʻa-3 auneke salemona he 2.38 mcg a me 3 auneke pipi, 3.88 mcg. Akā inā ʻaʻole ʻoe, manaʻo ʻo Glassman e ʻai i nā meaʻai i hoʻopaʻa ʻia e like me ka waiū soy (8 auneke, 2.7 mcg), nā cereals paʻa (3⁄4 kīʻaha, 6 mcg), a me ka hū meaʻai (1 punetune, 2.4 mcg). E hoʻokaʻawale wale: Hiki i ke kino ke komo i ka nui o ka B12 i ka manawa hoʻokahi. E ʻai a inu paha ma kahi o 25 pakeneka o kāu pahuhopu i kēlā me kēia lā me kēlā me kēia ʻai a i ʻole meaʻai.

Kolina

He loulou kēia ma waena o kou mau ʻiʻo a me kou lolo. (ʻOiai ʻaʻole ia he lāʻau vitamin B, noʻonoʻo ka poʻe loea iā ia hoʻokahi no ka mea nui ia no ka hana ikehu.)

"Pono ʻoe i choline e hoʻoheheʻe i ka acetylcholine, kahi neurotransmitter e haʻi i nā mākala e neʻe," wahi a Lund. "Ke aʻo ʻana i nā mākau hou ma ke keʻena hoʻoikaika kino, e like me ka hoʻololi ʻana o kettlebell a i ʻole nā ​​hana barre, pono i ka nānā ʻana, ka hana ʻike, a me ka hoʻohui ʻana - pili ia i nā choline e hiki mai."

Eia naʻe 94 pakeneka o nā wahine ʻaʻole i loaʻa ka 425 mg i ka lā i ʻōlelo ʻia, hōʻike i ka Ka Nūpepa o ke Kula Nui ʻAmelika. No ka hoʻonui ʻana i kāu ʻai, e ʻai i nā huamoa (147 mg ka paila paʻakikī), ka pipi (3 ʻauneke, 72 mg), a me ka pauka soy protein (hoʻokahi scoop, 141 mg), a i ʻole kekahi o kēia mau mea hoʻomaʻamaʻa choline-filled.

Nānā no