Ehlile u utloile ka khaello ea vithamine B12 ka har'a li-vegan, empa livithamini tse ling tsa B li bohlokoa ka ho lekana bakeng sa bophelo bo botle ba 'mele ea rona. Livithamini B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) le B12 (cobalamin) li ikarabella bakeng sa metabolism, matla, le ho sebetsa ha tsamaiso ea methapo , tšebetso ea boko le tšilo ea lijo. Li-vithamine tsa B li fumaneha ka bongata lihlahisoa tsa liphoofolo hammoho le mehloli ea limela. Joalo ka ha o sa tlameha ho ja nama hore o fumane protheine e lekaneng, ha ho hlokahale hore o je lihlahisoa tsa liphoofolo ho fumana livithamine tsa B tseo u li hlokang.
Vithamine B1 (thiamine)
e fetola lijo hore e be matla, e ikarabella bakeng sa bophelo bo botle ba moriri, lipekere le letlalo, hammoho le mesebetsi ea kelello.
: tomoso e sebetsang, tomoso ea phepo e nepahetseng, cilantro, linate tsa phaene, artichokes, hibiscus, mahapu, lijo-thollo, mokopu, lebese la soya, linaoa tsa soya, peo ea soneblomo, peo ea sesame, spirulina, asparagus.
Vithamine B2 (riboflavin)
e fetola lijo hore e be matla, e ikarabella bakeng sa bophelo bo botle ba moriri, lipekere le letlalo, hammoho le bokhoni ba boko ba ho tsepamisa mohopolo nthong e itseng.
: lialmonde, lijo-thollo, sesame, spinach, lebese la soya, spirulina, li-mushroom, meroho ea beet, buckwheat, quinoa.
Vithamine B3 (niacin)
e fetola lijo hore e be matla, e ikarabella bakeng sa bophelo bo botle ba moriri, lipekere le letlalo, hammoho le mesebetsi ea kelello.
tomoso e sebetsang, tomoso ea phepo e nepahetseng, kofi, chili, spirulina, makotomane, bran, li-mushroom, durian, litapole, tamati, nyalothe, chia, raese e hlaha, tahini, buckwheat, lierekisi tse tala.
Vithamine B5 (pantothenic acid)
e fetola lijo hore e be matla, e ikarabella bakeng sa bophelo bo botle ba moriri, lipekere le letlalo, hammoho le mesebetsi ea kelello.
tomoso e sebetsang, tomoso ea phepo e nepahetseng, paprika, li-mushroom, broccoli, lijo-thollo, li-avocado, litapole, tamati, lebese la soya.
Vithamine B6 (pyridoxine)
e thusa ho boloka homeostasis, e thibela ho tšoenyeha ka ho thusa ho fetolela amino acid tryptophan hore e be niacin le serotonin bakeng sa ts'ebetso ea methapo e phetseng hantle. E tšehetsa potoloho e phetseng hantle ea boroko, takatso ea lijo le maikutlo, tlhahiso ea lisele tse khubelu tsa mali le ts'ebetso ea 'mele ea ho itšireletsa mafung.
lihlahisoa tsohle tsa soya, libanana, mahapu, makotomane, lialmonde, litapole, li-avocado, lierekisi tse tala, peo ea hemp, spirulina, chia, legumes, limela tsa Brussels, lifeiga, konofolo, pelepele, khale.
Vithamine B7 (Biotin)
Fetola lijo matla E thusa ho theola tsoekere ea mali ka ho kopanya glucose E thusa ho hlahisa le ho senya mafura a acid a bohlokoa bakeng sa moriri o phetseng hantle, letlalo le manala.
lialmonde, chia, litapole, makotomane, eiee, oatmeal, lihoete, walnuts.
Vithamine B9 (folate)
hammoho le vithamine B12 le vithamine C e ikarabella bakeng sa tšebeliso ea 'mele ea liprotheine, e bohlokoa bakeng sa nts'etsopele ea boko le ho thehoa ha lisele tse khubelu tsa mali.
sipinake, linaoa, lentile, asparagus, lettuce, tamati, broccoli, avocado, mango, lilamunu, lijo-thollo tse ngata, tomoso e nang le phepo e nepahetseng (tomoso e sa sebetseng), tomoso ea baapehi (tomoso e sebetsang), basil, lihlahisoa tsa soya, makotomane, artichokes, cantaloupe, walnuts. linate, folaxe, sesame, cauliflower, tahini, peo ea soneblomo, lierekisi, orca, celery, makotomane, koena, liliki, konofolo.
Vithamine B12 (cobalamin)
e hlahisa lisele tsa mali, e hlokahalang bakeng sa ts'ebetso e nepahetseng ea boko, e thusa tšilong ea lijo, e ntlafatsa ho monya ha tšepe. E bohlokoa bakeng sa likarolo tsohle tsa bophelo bo botle.
lihlahisoa tsohle tsa soya, lebese la almonde, tomoso ea phepo e nepahetseng, spirulina.
Ka lijo tse leka-lekaneng, vegan e 'ngoe le e' ngoe e fumana livithamini tsohle tsa B tseo li li hlokang hore li lule li phetse hantle 'me li ikutloe li le monate. Haeba ho hlokahala, peo ea spirulina le hemp e ka kenyelletsoa lijong, tseo hangata re sa li jeng bophelong ba letsatsi le letsatsi.
Ke habohlokoa ho hlokomela hore khaello ea vithamine leha e le efe e lokela ho fumanoa ka tlhahlobo ea mali. Ho batla ho sa khonehe ho ikemela ka nepo ho tseba hore na khaello ea ntho efe kapa efe 'meleng ke efe.