Ua lohe maoli ʻoe e pili ana i ka nele o ka huaora B12 i nā vegans, akā ʻo ke koena o nā huaora B he mea nui ia no ke olakino o ko mākou kino. ʻO nā huaora B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) a me B12 (cobalamin) ke kuleana no ka metabolism, ikehu, a me ka hana ʻana o ka ʻōnaehana nerve, ka hana lolo a me ka ʻai ʻana. Loaʻa nā huaora B i ka nui o nā huahana holoholona a me nā kumu mea kanu. E like me ʻoe ʻaʻole pono e ʻai i ka ʻiʻo no ka lawa ʻana o ka protein, ʻaʻole pono ʻoe e ʻai i nā huahana holoholona e loaʻa ai nā huaora B āu e pono ai.
Vitamin B1 (thiamine)
hoʻololi i ka meaʻai i ka ikehu, ke kuleana no ke olakino o ka lauoho, nā kui a me ka ʻili, a me nā hana cognitive.
: hū ikaika, mea hū meaʻai, cilantro, pine nuts, artichokes, hibiscus, watermelon, kīʻaha holoʻokoʻa, paukena, waiu soy, soybeans, hua sunflower, hua sesame, spirulina, asparagus.
Vitamin B2 (riboflavin)
hoʻololi i ka meaʻai i ka ikehu, ke kuleana no ke olakino o ka lauoho, nā kui a me ka ʻili, a me ka hiki o ka lolo ke nānā aku i kekahi mea.
: nā ʻalemona, nā kīʻaha holoʻokoʻa, sesame, spinach, soy milk, spirulina, halo, beet greens, buckwheat, quinoa.
Vitamin B3 (niacin)
hoʻololi i ka meaʻai i ka ikehu, ke kuleana no ke olakino o ka lauoho, nā kui a me ka ʻili, a me nā hana cognitive.
hū ikaika, hū meaʻai, kofe, chili, spirulina, pīkī, bran, halo, durian, ʻuala, ʻōmato, millet, chia, laiki hihiu, tahini, buckwheat, pī ʻōmaʻomaʻo.
ʻO ka Vitamin B5 (pantothenic acid)
hoʻololi i ka meaʻai i ka ikehu, ke kuleana no ke olakino o ka lauoho, nā kui a me ka ʻili, a me nā hana cognitive.
hū ikaika, mea hū meaʻai, paprika, haloo, broccoli, kīʻaha holoʻokoʻa, avocados, ʻuala, ʻōmato, waiu soy.
Vitamin B6 (pyridoxine)
kōkua i ka mālama ʻana i ka homeostasis, pale i ka hopohopo ma ke kōkua ʻana i ka hoʻololi ʻana i ka amino acid tryptophan i niacin a me serotonin no ka hana aʻalolo olakino. Kākoʻo i ka pōʻai hiamoe maikaʻi, ka ʻai a me ke ʻano, ka hana ʻana o ke koko ʻulaʻula a me ka hana immune.
ʻO nā huahana soy a pau, ka maiʻa, ka wai, nā pīkī, nā ʻalemona, nā ʻuala, nā avocados, nā pī ʻōmaʻomaʻo, nā hua hemp, spirulina, chia, legumes, Brussels sprouts, fig, garlic, peppers, kale.
Huaola B7 (Biotin)
Hoʻololi i ka meaʻai i ikehu Kōkua i ka hoʻohaʻahaʻa ʻana i ke kō koko ma o ka synthesizing glucose Kōkua i ka hana ʻana a wāwahi i nā momona momona pono no ka lauoho olakino, ka ʻili a me nā kui.
ʻalemona, chia, ʻuala, pīkī, aniani, oatmeal, kāloti, walnuts.
Huaola B9 (folate)
i hui pū ʻia me ka huaora B12 a me ka huaʻa C ke kuleana no ka hoʻohana ʻana o ke kino i nā proteins, he mea nui ia no ka ulu ʻana o ka lolo a me ka hoʻokumu ʻana o nā ʻāpana koko ʻulaʻula.
spinach, beans, lentils, asparagus, lettuce, tomatoes, broccoli, avocados, mango, alani, ka nui o ka palaoa, ka mea hū meaʻai (hū ʻole), ka hū a ka mea kahu palaoa (he hū ikaika), ka basil, nā huahana soy, nā pīkī, artichokes, cantaloupe, walnuts nati, flax, sesame, cauliflower, tahini, hua sunflower, peas, orca, celery, hazelnuts, mint, leeks, garlic.
Vitamin B12 (cobalamin)
hoʻopuka i ke koko, pono no ka hana pono o ka lolo, kōkua i ka ʻai ʻana, hoʻomaikaʻi i ka absorption o ka hao. Pono no nā ʻano āpau o ke olakino.
nā huahana soy a pau, ka waiu ʻalemona, ka hū meaʻai, ka spirulina.
Me ka meaʻai kaulike, loaʻa i kēlā me kēia vegan nā huaora B a pau e pono ai lākou e noho olakino a maikaʻi. Inā pono, hiki ke hoʻohui ʻia nā hua spirulina a me ka hemp i ka meaʻai, ʻaʻole mākou e ʻai pinepine i ke ola o kēlā me kēia lā.
He mea pono e hoʻomaopopo i ka nele o kekahi mau huaora e ʻike ʻia me ka hoʻāʻo koko. Aneane hiki ʻole ke hoʻoholo pono i ka hemahema o kekahi mea i loko o ke kino.