ʻO nā huaora B he pūʻulu o ʻewalu mau huaora hiki ke hoʻoheheʻe ʻia i ka wai e pono ai no kekahi mau hana koʻikoʻi o ke kino.
Kōkua kēia mau huaora i ka hoʻokuʻu ʻana i ka ikehu mai ka meaʻai a he mea nui ia no kā mākou ʻōnaehana pale a me nā puʻuwai. ʻAʻole mālama ʻia lākou i loko o ke kino, no laila pono mākou e ʻai mau i nā meaʻai i loaʻa iā lākou. E noʻonoʻo kākou i ke kumu koʻikoʻi lākou no nā vegans a ma hea e loaʻa mai ai.
Vitamin B1 (thiamine)
Kōkua ʻo Thiamine i ko mākou kino e hoʻohana i nā kalapona a hoʻokumu i ka adenosine triphosphate (ATP), ka "kālā molekula" o ka hoʻoili ʻana o ka ikehu i loko o kā mākou mau keena.
Nā hōʻailona o ka hemahema B1: poʻo, nausea, luhi, irritability, kaumaha, poina, indigestion, constipation, ʻai ʻole a me ke kaumaha. ʻO ka hemahema koʻikoʻi hiki ke alakaʻi i ka beriberi, e pili ana i ka puʻuwai a me ke kahe. ʻO ka poʻe e hilinaʻi nei i nā meaʻai i hoʻomākaukau ʻia, a me ka poʻe e pale aku i nā huahana cereal, pilikia lākou.
Nā Punawai maikaʻi loa B1: ʻO nā kīʻaha holoʻokoʻa (ʻoʻa, berena ʻai holoʻokoʻa, pasta palaoa a me ka laiki ʻulaʻula), ka mea hū meaʻai, ka mea hū, ka paukena acorn, ka sunflower a me nā kumulāʻau sesame, tahini (sesame seed paste), kānana ma ka cob, pecans, nati brazil, hazelnuts a me nā legumes. (pea, pī a me ka lentils).
Pono i mea hoʻohui?
ʻAʻole, uhi ka meaʻai vegan olakino i ka pono o ke kino no ka B1. Inā ʻoe e ʻai i kahi mea hoʻohui, mai hoʻomāhuahua, no ka mea hiki ke hōʻeha. 100 mg a i ʻole ka liʻiliʻi liʻiliʻi i kēlā me kēia lā e lawa.
Vitamin B2 (riboflavin)
He mea nui ka Riboflavin no ka ulu ʻana, ka ʻike olakino, a me ka hana ʻana o ke koko ʻulaʻula. Kōkua ia i ke kino e hoʻohana i ka huaora B6 a he antioxidant ia e pale ai i kā mākou mau cell a me DNA mai nā radical manuahi ʻino.
Nā hōʻailona o ka hemahema B2: ʻO ka luhi, ka ulu ʻana o ka ulu, nā pilikia o ka digestive, nā māwae a me nā ʻeha ma nā kihi o ka waha, ʻeha ʻeha, nā maka luhi, a me ka naʻau i ka mālamalama.
Nā Punawai B2 maikaʻi loa: ka mea hū, ka hū meaʻai, ka quinoa, ka muesli, ka palaoa kakahiaka vegan ikaika, ka waiu soy paʻa, ka avocado, nā ʻalemona, ka laiki hihiu, nā halo, a me ka mangetou. He kiʻekiʻe loa ka ʻai haʻahaʻa ma waena o ka poʻe ʻōpio e hoʻolele nei i ka ʻaina kakahiaka (hiki ke hemahema ma ka awelika o 1 i 5 mau kaikamahine ʻōpio a me 1 i 12 mau keikikāne).
Pono i mea hoʻohui?
ʻAʻole, hiki i ka meaʻai vegan maikaʻi ke hoʻokō i kāu mau pono vitamina B2.
Vitamin B3 (niacin)
He mea koʻikoʻi kēia vitamina no ka nui o nā hopena maʻamau i ke kino a kōkua i ka mālama ʻana i ka ʻōnaehana nerve a mālama i ko mākou ʻili olakino.
Nā hōʻailona o ka hemahema B3: nā wahi i hoʻopilikia ʻia o ka ʻili i ʻike ʻia i ka lā a me / a i ʻole ke kaomi ʻana, ka maʻi maʻi, i nā hihia koʻikoʻi - pilikia noʻonoʻo.
Nā Punawai B3 maikaʻi loa: ka mea hū meaʻai, ka pīkī, ka palaoa kakahiaka vegan paʻa, ka quinoa, muesli, ka mea hū, ka laiki hihiu, ka spaghetti palaoa holoʻokoʻa, ke kulina ma ka cob, ka laiki ʻulaʻula, a me ka ʻai ʻai.
Pono i mea hoʻohui?
ʻAʻole, hiki i kahi meaʻai vegan olakino ke kūpono i kāu mau pono B3. E hoʻomanaʻo i ka ʻai ʻana i ka nui o kēia huaora (ʻoi aku ma mua o 200 mg i kēlā me kēia lā) hiki ke hoʻoulu i ka ʻulaʻula o ka ʻili, a hiki ke hōʻino i ke akepaʻa i nā kumu kiʻekiʻe loa (3-6 g i kēlā me kēia lā.
Vitamin B5 (pantothenic acid)
Kōkua ʻo Pantothenic acid i ka hana ʻana i nā hormones a he mea nui ia no ka ʻōnaehana pale olakino. Hoʻohana ʻia ia e hana i ka coenzyme A (CoA), he "molekele kōkua" pono no ka nui o nā hopena koʻikoʻi i ke kino.
Nā hōʻailona o ka hemahema B5: ʻo ka luhi a me ka noʻonoʻo, ke poʻo, ke ʻano o ka naʻau a me nā pilikia digestive.
Nā Punawai B5 maikaʻi loa: ka mea hū meaʻai, ka palaoa kakahiaka vegan paʻa, ka avocado, ka ʻōpala acorn, nā ʻuala, ka ʻuala i kālua ʻia, ka ʻuala, ka ʻuala, nā halo, nā ʻalani, ka mangetou, ka pekani, ka ʻai ʻai, a me ka ʻuala.
Pono i mea hoʻohui?
ʻAʻole, e uhi ka meaʻai vegan olakino i kāu mau pono B5. Ua lawa ka loaʻa ʻana o 200 mg a i ʻole ka liʻiliʻi i kēlā me kēia lā.
Vitamina V6 (pyridoxine)
Kōkua ʻo Pyridoxine i ka hana ʻana i ka hemoglobin, kahi mea i loko o nā keʻena koko ʻulaʻula e lawe ana i ka oxygen ma ke kino. Mālama kēia i kā mākou ʻōnaehana pale a me nā ʻōnaehana olakino.
Nā hōʻailona o ka hemahema B6: ʻaʻole loa, akā hiki ke hoʻoulu i ka anemia, pehu alelo, puʻuwai, huikau, nāwaliwali o ka ʻōnaehana pale, a me ka pilikia i ka ʻeli ʻana i ka meaʻai.
Nā Punawai B6 maikaʻi loa: mea hū meaʻai, muesli, mea ʻai vegan ʻaina kakahiaka nui, avocado, pistachio, ʻōpuʻu palaoa, paukena porridge, maiʻa, quinoa, ʻanoʻano sunflower, kulina ma ka cob, whole wheat spaghetti, Brussels sprouts, spring greens, chestnuts, hazelnuts, alani, hua sesame a me ka tahini, nā'ōmato a me nā walnuts.
Pono i mea hoʻohui?
ʻAʻole, e uhi ka meaʻai vegan olakino i kāu mau pono B6. ʻO ka hoʻohana nui ʻana - ʻoi aku ma mua o 200 milligrams i kēlā me kēia lā - hiki ke alakaʻi i ka nalowale o ka manaʻo ma nā lima a me nā wāwae, nā ʻili ʻili a me nā pilikia digestive. ʻAʻole pono ʻoe e lawe ma mua o 10 mg o ka huaora B6 i kēlā me kēia lā i nā mea hoʻohui ke ʻole ke kuhikuhi ʻia e ke kauka.
Виka lāʻau B7 (biotin)
He mea koʻikoʻi ka biotin (vitamin B7) i ka momona, ke kō a me ka protein metabolism a he mea pono ia no ka ʻili olakino a me nā kui.
Nā hōʻailona o ka hemahema B7: ka poho o ka lauoho, nā kui kuʻikuʻi, ka ʻūhū a i ʻole nā pilikia ʻili ʻē aʻe, ke kaumaha a me ka luhi. Hiki i ka hemahema o nā keiki ke hoʻonāwaliwali i ka ʻiʻo, lethargy, a me ka lohi o ka ulu ʻana.
Nā Punawai maikaʻi loa B7: tempeh (fermented soybeans), peanuts and peanut butter, hazelnuts, almonds, walnuts, pecans, pistachios, muesli, nutritional yeast, oatmeal or oatmeal, mushrooms, avocados, sunflower and sesame seeds, tahini, fortified breakfast cereals and shoots of wheat.
Pono i mea hoʻohui?
ʻAʻole, e ʻai wale i nā ʻano meaʻai mea kanu a loaʻa iā ʻoe ka nui o ka huaora B7. ʻO ka lawe ʻana i 900 mg a i ʻole ka liʻiliʻi o ka biotin i kēlā me kēia lā ma ke ʻano hoʻohui ʻaʻole ia e hōʻeha. Hiki i nā lāʻau lapaʻau ke hoʻopilikia i ke kiʻekiʻe o kēia huaora i loko o ke kino - no ka laʻana, hiki i nā anticonvulsants i hoʻohana ʻia no ka mālama ʻana i ka epilepsy ke hoʻohaʻahaʻa i nā pae biotin.
ʻO ka Vitamin B9 (folate a i ʻole ka waikawa folic)
ʻO ka huaʻōlelo "folate" mai ka huaʻōlelo Latin "folium", ʻo ia hoʻi "lau", no laila hiki iā ʻoe ke koho i kahi e ʻimi ai i kēia vitamina. Pono ka folate (a i ʻole ka waikawa folic) no ka hana o ka lolo a me ka ʻōnaehana nerve, ka hana DNA, ka hana hou ʻana o ke kelepona, a, e like me ka huaʻa B12, he mea nui ia no ke kūkulu ʻana i nā ʻāpana koko ʻulaʻula. He kuleana koʻikoʻi ia i ka hoʻoulu ʻana, a ua ʻōlelo ʻia nā wahine hāpai a hoʻāʻo paha e hāpai i ka 400 micrograms o ka folic acid i kēlā me kēia lā a hiki i ka pule ʻumikumamālua o ka hāpai ʻana i mea e pale ai i nā kīnā ʻole auricular tube.
Hōʻike nā haʻawina he nui ka poʻe i nele i kēia vitamina. ʻIke ʻia kahi haʻahaʻa haʻahaʻa ma kahi o ka hapakolu o nā kaikamahine, e hōʻike ana i ka piʻi nui ʻana o ka anemia. ʻOi aku ma mua o 90% o nā wahine o ka makahiki hānau keiki ke loaʻa nā pae folate ma lalo o ka paepae, e hōʻike ana i ka piʻi ʻana o nā pōʻino o ka paipu aural ʻole. ʻAʻole kēia manaʻo e hānau ʻia kā lākou mau keiki me nā kīnā, ʻoiai ke manaʻo ʻia nei lākou i ke kūlana kiʻekiʻe.
Nā hōʻailona o ka hemahema B9: ulu maikaʻi ʻole, pau ka ʻai, ʻaʻa o ke alelo a me nā ʻāʻī, pilikia noʻonoʻo, luhi, koko a me nā maʻi ʻai.
Nā Punawai B9 maikaʻi loa: mea hū meaʻai, edamame, tempeh (fermented soybeans), soy milk, tofu, green vegetables (asparagus, Brussels sprouts, spinach, kale, cabbage, broccoli, letus and peas), yeast extract, red pepper, fortified breakfast cereal, alani, beets , nā lentila, ka ʻōpae acorn, nā ʻōpuʻu palaoa, ke kulina ʻono, ka muesli, nā tōmato cherry a me nā hazelnuts.
Pono i mea hoʻohui?
ʻAʻole, e uhi ka meaʻai vegan olakino i kāu mau pono B9. ʻO ka lawe ʻana i nā maʻi kiʻekiʻe (ʻoi aku ma mua o hoʻokahi milligram i kēlā me kēia lā) no ka manawa lōʻihi hiki ke pilikia a hiki ke uhi i nā hōʻailona o ka nele o ka huaora B12, hiki ke alakaʻi i ka pōʻino o ka ʻōnaehana nerve.
ʻO Wikamina V12
Kōkua ka Vitamin B12 i ka mālama ʻana i nā pūnaʻi nerve olakino a hana i ka DNA. Hoʻopuka ia i nā ʻāpana koko ʻulaʻula me ka folic acid a kōkua i ka hana hao i loko o ke kino.
Hoʻokumu ʻia ka B12 e ka hua bacteria ma ka lepo a me ka wai. Ua maʻa nā kānaka (a me nā holoholona) i ka loaʻa ʻana o ka meaʻai mai ka lepo. Eia nō naʻe, ua hoʻomaʻemaʻe ʻia ka meaʻai o kēia wā a pono mākou i nā mea hoʻohui. Loaʻa i nā huahana holoholona ka B12 no ka mea ua hoʻohui ʻia i ka hānai holoholona, no laila e ʻoki wale i ka mea waena a loaʻa iā ʻoe iho kēia vitamina!
Nā hōʻailona o kahi hemahema B12: luhi, nele i ka ikehu, kani, nawaliwali i ka io, kaumaha, pilikia ka hoomanao ana. Hiki i nā pae haʻahaʻa B12 ke alakaʻi i nā pae kiʻekiʻe o ka homocysteine amino acid, kahi e hoʻonui ai i ka pilikia o ka maʻi cardiovascular. Hiki ke nānā maʻalahi ʻia nā pae B12 me nā hoʻāʻo koko, a hiki ke mālama ʻia kekahi hemahema me nā mea hoʻohui a i ʻole injections.
Nā Punawai B12 maikaʻi loa: ka mea hū, nā ʻōpala hū meaʻai me ka B12, nā huahana waiu i hoʻopaʻa ʻia i ka mea kanu i hoʻopaʻa ʻia i ka B12, nā cereals kakahiaka paʻa paʻa B12. E hōʻoia i ka paʻa ʻana o nā meaʻai āu e kūʻai ai me ka B12, no ka mea, ʻaʻohe meaʻai kūlohelohe.
Pono i mea hoʻohui?
ʻAe! ʻOi loa inā ʻoi aku ʻoe ma mua o 50, no ka mea, ʻoi aku ka maikaʻi o kēia vitamina me ka makahiki.
Inā koho ʻoe i nā meaʻai paʻa a i ʻole nā mea hoʻohui, pono ʻoe e ʻai mau iā lākou. Manaʻo ʻia e lawe i ka 2000 micrograms o ka huaora B12 (he microgram ka hapa miliona o ka gram, no laila pono mākou i kahi liʻiliʻi o B12, akā he mea nui ka loaʻa ʻana).