ʻO ka pūʻulu olakino: he aha nā pōmaikaʻi o nā huaora B

Pākuʻi olakino: he aha nā pono o nā huaʻai B?

ʻO nā huaora B kekahi o nā mea nui o ka ʻai kaulike i kēlā me kēia makahiki. Me ka ʻole o lākou, ʻaʻohe nīnau no ke olakino maikaʻi a me ka hana hoʻonohonoho maikaʻi o nā kino. He aha nā huaora B pono loa? Hiki iā lākou ke hoʻopōʻino? A he aha nā huahana āu e ʻimi ai iā lākou?

Ikehu exuberant

Pākuʻi olakino: pehea e pono ai nā huaʻai B?

ʻO Thiamine, a i ʻole wikamina B1, mea nui ia no ka ʻōnaehana hoʻohua huahana, ka pale ikaika, a me ka acidity kaulike. Me ka ʻole o ia, ʻaʻole hiki ke hoʻolilo i nā protein, nā momona, a me nā haʻalā i loko o ka ikehu ola. ʻO ia ke kumu e hōʻike pinepine ʻia ai ka nele o kēia mea e ka luhi mau, nāwaliwali a hoʻonui i ka huhū. Akā ʻaʻole hoʻoweliweli kāna mea ʻoi aku i kekahi mea, no ka mea ʻo ka huaora B1 maʻalahi kuhi ʻia mai ke kino. ʻO nā poʻokela no nā mālama thiamine nā ʻāhiu holoholona, ​​bran, a me nā palaoa kupu. ʻO nā pīni, kaʻuala, buckwheat, oatmeal, palaoa rye, salake lau, nā hua maloʻo a me nā nati he mea haʻahaʻa loa ia iā lākou.

ʻO nā mea āpau no kou olakino

Pākuʻi olakino: pehea e pono ai nā huaʻai B?

Riboflavin, aka huaʻai B2, maikaʻi ia no ka hihiʻo a me ke kūkulu koko. Eia kekahi, no ka hoʻokumu ʻana o hemoglobin i ke koko. Hoʻonui ia i ka haki a me ka omo ʻana o nā momona papaʻai. Ka neleo ka wikamina B2 hiki ke hōʻike ʻia i ka nalo ʻana o ka makemake ʻole, nā māwae i nā kihi o ka waha a me ka ʻili ʻana o ka ʻili. Ma muli o ka hiki ke hoʻoheheʻe maikaʻi ʻia i ka wai, ʻaʻole pili ka nui i ka noho maikaʻi ʻana i kēlā me kēia ʻano. ʻO ka waiwai nui i nā nī riboflavin a me nā cereal, a me nā mea ʻē aʻe. ʻO nā mea kanu ʻōmaʻomaʻo, nā ʻōmato, kāpī a me nā pepa ʻono e pōmaikaʻi ai. Akā e hoʻomanaʻo, i ka wā o ka mālama ʻana i ka wela, nalowale nā ​​mea ʻai āpau i nā pono āpau. No laila, no ke olakino, e ʻai maka iā lākou.

Mea ʻai na ka noʻonoʻo

Pākuʻi olakino: pehea e pono ai nā huaʻai B?

'O ka VitamonaB3, ʻike ʻia ʻo ka waikawa nikotinic, wāwahi i nā meaola, a laila hana i ka ikehu no ke kino. Akā ʻo ka mea nui, he kuleana ia no ka hoʻomanaʻo, ka noʻonoʻo a me ka hiamoe. A inā ʻaʻole lawa, hoʻohaunaele ʻia nā hana noʻonoʻo, kūpale ke aloha a me ka hiamoe ʻole. ʻO kahi overdose o ka wikaminaB3 ʻaʻole noho maikaʻi pū kekahi. Lawe ke akepaʻa i ka pā mua. I ka manawa like, kūpilikiʻi, hoʻoluhi, a me ka arrhythmia puʻuwai e kū. ʻO nā kumuwaiwai nui o ka waikawa nicotinic ʻo ke ake, kaʻiʻo keʻokeʻo, a me nā hua manu. Loaʻa ia i loko o nā momona, nā pī a me nā pī. E hoʻomaopopo he hiki i ka microflora ʻōpū ke hana i ka huaoraB3.

ʻO Heroic Liver

Pākuʻi olakino: pehea e pono ai nā huaʻai B?

'O ka VitamonaB4, i kapa ʻia ʻo choline, pale i ke akepaʻa a hoʻomaikaʻi i nā hana metabolic i loko ona. Hoʻoiho ia i ka cholesterol a nui ka hopena ma ka lolo. Akā i ke alo o ka ʻāpana liʻiliʻi loa o ka waiʻona, e luku ʻia ka choline. Me kona nele, aia nā pilikia me ka hoʻomanaʻo, ka ate a me nā kīʻaha koko. Inā hoʻonui ʻoe i ia, ʻike paha ʻoe i ka hou ʻana, ka nausea, a me ke koko kiʻekiʻe. WikaminaB4 loaʻa i loko o nā huahana holoholona: iʻa momona, hua yolk, cheese and cottage cheese. No nā meaʻai mea kanu, hāʻawi i ka makemake i ka spinach, cauliflower, bran, a me nā tōmato.

Ōpio mau

Pākuʻi olakino: pehea e pono ai nā huaʻai B?

'O ka VitamonaB5 (pantothenic acid) mea nui ia no ka hoʻōla hou ʻana o nā hunaola o ke kino. I ka ʻoiaʻiʻo, hoʻopuka ia i kahi hopena rejuvenating. A pale pono ia i ka ʻili a me nā membrane mucous mai ke komo ʻana o nā pathogens o nā maʻi infectious. Ka waiwai kū hoʻokahio ka wikamina B5 ka hiki ke komo i loko o ka ʻili. ʻO ia ke kumu e maikaʻi loa ai nā masks cosmetic me kona komo ʻana. Inā ʻike ʻoe i ka ʻūlū i kou mau lima a i ʻole e ʻike i nā wahi pigmentation, pono ʻoe e nānā i ke kiʻekiʻe o kēia mea. A ʻaʻole ʻoe e hopohopo no kāna ʻoi aku. ʻO nā meaʻai nui ka waiwaii ka wikamina B5he akepaʻa, broccoli, peas ʻōmaʻomaʻo, mushroom, a me nā walnuts.

Ke kumu o ka hauʻoli

Pākuʻi olakino: pehea e pono ai nā huaʻai B?

'O Kaumana B6, a ma nā ʻepekema huaʻōlelo pyridoxine, kapa ʻia ka wikamina o ke ʻano maikaʻi. ʻO ia ke kuleana no ka hana ʻana i ka serotonin "hauʻoli hauʻoli". Hele pū ʻia me kahi kūlana ikaika, kahi makemake maikaʻi a me kahi hiamoe maikaʻi. He mea nui ia e pili ana i nā hanana metabolic koʻikoʻi o ko mākou kino. ʻO nā hōʻailona maʻamau o ka hemahema o ka wikamina B6 ka pehu o ke alelo a me ka gum, lilo ka lauoho, a me ka pale nawaliwali. Hoʻopiha ʻia ka hoʻolōʻihi lōʻihi o ia me ka hōʻino ʻana i nā olonā nerve. ʻO ka ʻiʻo, ka moa, ka iʻa a me nā huahana waiu e kōkua iā ʻoe e hoʻopiha i kāu mau mea mālama hua B6. ʻO ka maiʻa, ka peaches, nā lemona, nā cherries a me nā strawberries he mea pono i kēia mea.

Kupu o ke ola

Pākuʻi olakino: pehea e pono ai nā huaʻai B?

'O Kaumana B9 ʻaʻohe mea ʻē aʻe ma mua o ka waikawa folic, kahi mea nui no nā wahine hāpai a me nā lactating. ʻO ia ka mea e hoʻomoe i ke kahua no kahi ʻōnaehana ʻōnaehana olakino, ka mua o ka ʻōpū, a laila o ka pēpē. No nā mākua, ʻaʻole emi iki kēia mea, no ka mea, he hopena maikaʻi ia ma ka puʻuwai, ka ate a me nā ʻōnaehana digestive. Ka nele o ka wikamina B9 hōʻailona ʻia e ka hōʻino ʻana o ka hoʻomanaʻo, ka lohi a me ka hopohopo kūpono ʻole. Me ka mea i ʻoi aku, ʻoi aku ka mimiki o ka zinc, a i nā manawa liʻiliʻi loa, kū nā puʻupuʻu puʻupuʻu. Ma waena o nā meaʻai e waiwai i ka wikamina B9 he mau pi, beets, kāloti, kāpī a me nā palaoa. He mea kūpono pū kekahi me ke ake, nā puʻupaʻa, nā hua manu, ka tī a me ka caviar i ka papaʻai.

E like me kāu e ʻike ai, pono nā huaora B i ko mākou kino e like me ka ea. ʻO ka mea nui ʻaʻole e hoʻokau i ka makemake i ke olakino. Hoʻopili i nā meaʻai e pono ai i ka papaʻai a ka ʻohana a hōʻoia i ke kaulike a me ke kaulike.

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