Nā meaʻai me ka huaʻai B

ʻO Chickpeas

Pono nā meaʻai me ka huaʻai B no ka hana kūpono o kou kino, akā Keʻai nei ʻoe i lawa i kēia mea momona, pili i nā pono he nui?

ʻO nā mea aʻe nā koho meaʻai i waiwai i nā wikamina B, ka mea e kōkua iā ʻoe e hana i kāu papaʻai piha a me ka momona, a me ke kiʻi ʻana i nā keu pono āpau o ka wikamina B.

No ke aha ka huaʻai B?

Pāʻani nā wikamina B i nā kuleana nui i ke kōkua ʻana iā ʻoe e lawa lawa ka ikehu e alo i kāu mau pilikia o kēlā me kēia lā me nā hoʻohiki Me ka loaʻa ʻole o ka luhi a me ka nāwaliwali i ka huli mua.

Eia kekahi ʻo kāna mau mea maikaʻi no ka hele ʻana o ka ʻōpū a me ke ʻano e haʻi ʻia. A ʻo ka nele o ka wikamina B12 ke kumu i ka paʻa paʻa ʻana, ʻoiai ʻaʻole lawa ka folate e pili pū me ke kaumaha, ma waena o nā pilikia ʻē aʻe.

Waihoia pono ia e hōʻoia i kahi mahele lāʻau maikaʻi o ka wikamina B i kēlā me kēia lā, no laila ma lalo mākou e lawe aku ai iā ʻoe i nā meaʻai he nui i waiwai i nā ʻano like ʻole o ka wikamina B (kahi ʻohana nui kahi mea like nā lālā āpau) i hiki iā ʻoe ke hoʻohui iā lākou i kāu papaʻai inā manaʻo ʻoe ʻaʻole lawa.

Nā meaʻai folate

Kīwaha

ʻOiaʻiʻo ua lohe ʻoe i ka folate i nā manawa he nui, akā ʻo ka mea ʻaʻole ʻike ka poʻe āpau he hui ka huaora B. ʻO ka folate a i ʻole ka waikawa folic ke kī i kaʻai a ka poʻe (inā hāpai kāu wahine, e nānā pono ua lawa ʻo ia e pale ai i nā kīnā hānau). Pehea e hiki ai iā ʻoe ke lilo i folate? E hoʻomaopopo i nā meaʻai aʻe:

  • ʻO ka milo a me nā lau lau ʻeleʻele ʻē aʻe
  • ʻO Chickpeas
  • pīni
  • Nā Lalamila
  • Lima

Hiki iā ʻoe ke loaʻa i kēia huaola B i nā cereal paʻa. E like me ke koena, he ʻano maʻalahi ia e loaʻa, no laila Inā ʻai ʻoe i ka papaʻai olakino a me nā ʻano like ʻole, ʻaʻole pono ʻoe e pilikia i ka hāʻawi ʻana i kou kino i ka nui e pono ai i kēlā me kēia lā..

ʻO nā meaʻai me ka vitamin B6

Pākē

Loaʻa ka hopena o ka nele i ka huaʻai B6, mai kahi kūlana huikau i ke kaumaha, e hele nei i kahi hoʻonui i nā manawa o ka loaʻa ʻana o nā maʻi. Loaʻa ka hapa nui o ka poʻe i kēia wikamina me ka pilikia ʻole, loaʻa i nā mea kiʻekiʻe i nā meaʻai e like me kēia:

  • ʻO Chickpeas
  • Pākē
  • Ka ate ate

ʻO nā meaʻai me ka vitamin B1

Nā pīni ʻeleʻele

ʻIke ʻia ʻo thiamine, He mea nui ka wikamina B1 no ka lolo e hana pono a olakino hoʻi. Hiki i kona hemahema ke hoʻonāwaliwali iā ʻoe a luhi hoʻi ma mua o ka maʻamau. Hiki iā ʻoe ke loaʻa ka lāʻau B1 ma o nā meaʻai aʻe:

  • Laiki hoʻonui ʻia
  • Hoʻokolo
  • Nā pīni ʻeleʻele

I kekahi ʻaoʻao, pono e hoʻomaopopo ʻia ia Hiki i ka hōʻino ʻana i ka waiʻona ke pale i ke kino mai ke komo ʻana i lawa o kēia mea momonaNo laila he kumu hou kēia e hoʻohana ai i ka hoʻohaʻahaʻa i ka inu ʻana i nā mea inu ʻona.

ʻO nā meaʻai me ka vitamin B2

ʻŌmole waiū

Kumuwaiwai no ka mokuʻāina o kou ake a me kou ʻōnaehana, ʻo ka wikamina B2 a i ʻole riboflavin ʻaʻole nele maʻamau i ka meaʻai komohana. Eia naʻe, e ʻike pono i ka lawa pono o kēlā me kēia lā mai nā meaʻai e like me:

  • Milk
  • Yogurt
  • Pipi

ʻO ka meaʻai e loaʻa ai ka huaʻai B2 i ka nui o ka nui o ke ake, akā inā ʻaʻole ʻoe he peʻahi nui o kēia meaʻai (kahi mea nui loa paha), mai hopohopo, ʻoiai me nā mea i hala e hiki ai iā ʻoe ke uhi i kāu riboflavin i kēlā me kēia lā me ka pilikia ʻole.

Pehea e loaʻa ai ka lāʻau C

E nānā i ka ʻatikala: Nā meaʻai me ka huaʻai C. Ma laila ʻoe e ʻike ai i nā ala he nui e hāʻawi i kēia meaʻai i kāu papaʻai, no ka mea inā pono ka wikamina B no kou olakino, ʻaʻole emi ka vitamini C pēlā.

ʻO nā meaʻai me ka vitamin B3

Pola kī laiki keʻokeʻo

ʻO kekahi o nā kuleana nui o ka meaʻai ka hoʻolako ʻana iā mākou i ka ikehu, a ʻO ka wikamina B3 a i ʻole niacin ka mea nui i kēia hana o ka hāʻawi ʻana iā mākou i ka ikaika. Loaʻa iā ia nā maikaʻi no ka hana kūpono o ka digestion a kōkua i ka mālama ʻana i ka ʻili a me nā ʻāʻī i ke kūlana maikaʻi. Akā i loko o nā aha ka meaʻai e loaʻa ai? Hana i kahi leka no kāu kipa hou aku i ka supermarket:

  • Milk
  • Pāʻina
  • Kahiki
  • Pescado

ʻO nā meaʻai me ka vitamin B7

Nā maiʻa

I kēia mau lā ʻike ʻoe i nā lauoho hou aʻe ma mua o kou ʻūlū a hoʻopiha pū ʻia hoʻi kāu kāhuna ke kāhili ʻoe i kou lauoho i ke kakahiaka? ʻO ka hewa ka hemahema o ka wikamina B, kikoʻī i ka wikamina B7 a i ʻole biotin. He mea waiwai nui pū kekahi na Nā papa o ka ʻili, akā nā hana e pili loa i kou olakino e pili ana me ka mālama ʻana i nā kiʻekiʻe kolesterol maikaʻi a me ka hana puʻuwai olakino.

I mea e hoʻomau ai kou lauoho i ka nui, ʻaʻole hiki iā ʻoe ke haʻalele i nā meaʻai aʻe e waiwai ana i ka wikamina B7 i kāu papaʻai.. E hoʻomanaʻo ʻaʻole ma ka lawe ʻana i nā mea hou aʻe, e ʻoi aku ka nui o kāna pōmaikaʻi, akā pono e hōʻoia i kahi mahele lāʻau maikaʻi i kēlā me kēia lā no ka lauoho a me ke olakino maʻamau.

  • Salemona
  • Kāleka
  • Banana
  • Nā Cereals

Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia. i hāliu aku i koi 'ia kula *

*

*

  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.