ʻO nā meaʻai e waiwai i ka wikamina B

pākaukau kakahiaka

Maliʻa nō paha ka ʻo ka wikamina B ka mea paʻakikī e kiʻi pololei mai ka meaʻaiʻOiai ʻaʻole ia he manaʻo ʻaʻole ia he micronutrient pono no ke kino e holo pono.

He mea nui ia e ʻike pehea e hoʻokaʻawale ai i kēia mau meaʻai, a me nā keu pono a kēlā me kēia huaʻai B e hāʻawi nei iā mākou. Mai kānalua a hoʻomau i ka heluhelu ʻana ma lalo e ʻike i nā mea āpau e pili ana i kēia wikamina.

Hōʻike mākou iā ʻoe i nā meaʻai 10 maikaʻi e pono ai ʻoe e ʻike i mea e hoʻonui ai i kāu ʻai ʻana i kēia wikamina nani.

ʻO nā meaʻai e waiwai i ka wikamina B

Salemona

ʻO kahi iʻa aila kahi koho maikaʻi e hoʻonui i ka lāʻau, ʻO Salemona ka nui o nā protein a me ka omega 3 fatty acid, kōkua kēia mau mea iā mākou e pale i ko mākou naʻau a me nā aʻa o mākou. Nā waihona i loaʻa mai pūʻulu B, e like me B1, B2, B3 a me B6.

Akepaʻa

ʻOiai mau ka poʻe e ʻai mau ia. hiki i ke akepaʻa ke olakino maikaʻi loa no ko mākou kino. ʻO ia kekahi o nā ʻiʻo ʻino e ʻai nui ʻia i ka honua a ʻo kekahi hoʻi ia o nā mea ʻoi loa ka huaora B. No kēlā me kēia 100 mau huna o ke akepaʻa loaʻa iā mākou he 80 micrograms o ka wikamina B12. Hoʻohui ʻia, kiʻekiʻe ke ʻano o kēia protein, hāʻawi ia i nā minelala, nā wikamina a me nā momona momona.

ʻūhā moa moa

Tureke

Paipai nui ʻia ka ʻiʻo Tureke no nā kānaka āpau, kaukaʻi ʻia i ka makahiki a me ke kāne. ʻO kaʻiʻo calorie haʻahaʻa ia mai ʻaʻohe momonaua nui o nā protein a me nā huaora B. ʻO ia kekahi o nā ʻiʻo ʻoi loa ma ka makeke. Inā luhi ʻoe i ka ʻai ʻana i kaʻiʻo moa e hoʻāʻo i ka turuki, ʻaʻole ʻoe e hoʻohoka.

Nā Walnuts

Ma waena o nā nati, Kūpono nā walnuts no ka hoʻonui ʻana i ka nui o ka wikamina B I loko o ke kino, he mea ʻono nā walnut maoli i hiki ke hoʻopau ʻia i kēlā me kēia manawa. Ikaika lākou a olakino hoʻi. Hiki iā lākou ke hoʻohui ʻia i kahi nui o nā meaʻai, pono mākou e hoʻokuʻu i ko mākou manaʻo.

nā hua

Honu hua honu

Ikaika loa ka hua moa, he nui ka poʻe e hoʻolei aku iā ia no ka mea manaʻo lākou he mea momona loa ia, eia nō naʻe, hewa nui lākou, ʻaneʻane he nui nā hua moa i kahi meaʻai nui. Hāʻawi ka yolk i nā momona olakino a me nā protein protein maikaʻi, me ka mea, nā wikamina o ka hui B, B12, B1, B2 a me B6. 

Sardinia

ʻO kekahi o ka iʻa polū i hiki iā mākou ke kūʻai mai e pono ai ka wikamina B ʻO ia ka sardine, i ka hoʻohui, kōkua ia i ka hoʻoponopono ʻana i ka cholesterol a mālama i ko mākou naʻau. He kumukūʻai hoʻokūkū nui kā Sardine, no laila ʻaʻole ia he kumu e hōʻoki ʻole ai iā lākou.

pola me ka milo

Kīwaha

Ke kapa nei mākou i ka milo i nā papa inoa o nā meaʻai he haneli, ʻo ka spinach nā mea kōkua maikaʻi loa e hoʻomaikaʻi a mālama i ke olakino olakino. He kakaikahi loa kā lākou mau calorie, loaʻa ka fiber, hoʻonui i ka māʻona a pale i ka ʻono o ka meaʻai. Hoʻopili ʻia me nā huaora a me nā mea momona ʻaʻole pono ʻoe e nalo iā lākou.

Avocado

Kupaianaha kēia hua liʻiliʻi, he mea kōkua kūlohelohe maikaʻi ia maʻalahi loa e hoʻohui i loko o kā mākou papa ʻaina. Loaʻa nā mahele nui o nā momona momona a me nā huaora B. Eia kekahi, ʻike ʻia ia he anti-inflammatory kūlohelohe e hoʻokūpaʻa i ka helu o ka puʻuwai.

Queso

ʻO wai ka mea makemake ʻole i kahi ʻāpana tī maikaʻi? Hāʻawi ʻo Cheese iā mākou i nā mea maikaʻi ke hiki mai i kā mākou papaʻai a me nā meaʻai. Mai iā ia e loaʻa ai ka nui e pono ai o kēia wikamina me ka calcium a me nā protein pono.

kale

ʻO Kale

Loaʻa ka wikamina B no nā ʻano papaʻai like ʻole, eia ma kēia papa inoa ua ʻōlelo mākou no kekahi mau meaʻai kūpono nā omnivores, nā meaola, nā mea ʻai a me nā mea ʻai. He koho maikaʻi ʻo Kale, ʻaʻole e waiho kāna mau waiwai i kekahi me ka nānā ʻole. Loaʻa iā ia kahi nui o ka fiber, kōkua iā mākou e lilo i ka paona a kōkua i kā mākou digestion.

He aha nā pono o ka wikamina B

Kūpono nā mea wikamina i ko mākou kino e hana pono. ʻO ka Vitamin B kahi wikamina paʻakikī i haku ʻia i nā huaola like ʻole, e hoʻokō ana i nā hana like ʻole.

ipu hue

No laila, i loko o kēia paʻakikī e haʻi mākou iā ʻoe i ka mea i hoʻolaʻa ʻia i kēlā me kēia ʻano wikamina.

  • B1: Mālama ʻia ia i ka mālama ʻana i nā ʻōnaehana, ke olakino cardiovascular, nā pūnaewele koko a me nā mākala olakino
  •  B2: Kōkua kēia ʻano i ka hana ʻana i ka ikehu, hoʻohua metabolism a i ka hoʻoweliweli o nā huʻihuhu, nā protein a me nā momona. Ma ka ʻaoʻao ʻē aʻe, mālama ia a maikaʻi ke olakino i nā kui, ka ʻili a me nā membrane mucous. 
  • B3: Kōkua i nā hunaola ke loaʻa ka oxygen, hoʻemi i ka synthesize o ka kolesterol a mālama i ke ola o ka ʻili.
  •  B5: Na kēia mea kikoʻī ke kuleana no ka hōʻemi ʻana Kolesterol, hoʻoulu i ka ʻōnaehana pale, kaohi i ka momona o ka momona a kōkua i ka hana ʻana i ka ikehu me ka maikaʻi.
  • B6: Hoʻoikaika kēia huaola i ka kino kūnaehana, kōkua i ka pale ʻana i nā pilikia o ka ʻili a me ke aʻalolo. Ma ka lima ʻē aʻe, hiki ke hoʻomaha i ka nausea a hiki hoʻopau i nā toxins mai ke kino ma o ka mimi. 
  • B9: Hoʻopili ʻia i loko o ka synthes DNA, pale aku i ka anemia a mālama i ke olakino ʻulaʻula koko maikaʻi.
  • B12: Hana i nā ʻulaʻula a me hoʻomaikaʻi i ka ʻōnaehana mānoanoa. 

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.

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  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.