Seo u hlokang ho se tseba ka livithamine tsa B

Livithamini tsa B ke sehlopha sa livithamine tse robeli tse qhibilihang ka metsing tse hlokahalang bakeng sa mesebetsi e mengata ea bohlokoa ea 'mele.

Li-vithamine tsena li thusa ho lokolla matla lijong 'me li bohlokoa bakeng sa tsamaiso ea rona ea' mele ea ho itšireletsa mafung le ea methapo. Ha li bolokoe ’meleng, kahoo re lokela ho ja lijo tse nang le tsona kamehla. Ha re bone hore na ke hobane'ng ha li le bohlokoa ho li-vegan le hore na li ka li fumana hokae.

Vithamine B1 (thiamine)

Thiamine e thusa 'mele ea rona ho sebelisa lik'habohaedreite le ho theha adenosine triphosphate (ATP), "chelete ea molek'hule" ea phetisetso ea matla liseleng tsa rona.

Matšoao a khaello B1: hlooho, ho nyekeloa ke pelo, mokhathala, ho teneha, ho tepella maikutlong, ho lebala, ho se jele hantle, ho patoa, ho hloka takatso ea lijo le ho lahleheloa ke boima ba 'mele. Khaello e matla e ka lebisa ho beriberi, e amang pelo le phallo ea mali. Batho ba itšetlehileng ka lijo tse seng li entsoe, hammoho le ba qobang lihlahisoa tsa lijo-thollo, ba kotsing.

Mehloli e Molemo ka ho Fetisisa B1: lijo-thollo (oats, bohobe ba wholemeal, pasta ea lijo-thollo le raese e sootho), tomoso e nang le phepo e nepahetseng, tomoso e nkiloeng, mokopu oa acorn, sonobolomo le peo ea sesame, tahini (peo ea peo ea sesame), poone holim'a cob, pecans, linate tsa brazil, makotomane le linaoa. (lierekisi, linaoa le lensisi).

U hloka tlatsetso?

Che, lijo tsa vegan tse phetseng hantle li koahela tlhoko ea 'mele ea B1. Haeba u nka tlatsetso, u se ke ua e fetelletsa, kaha e ka ba kotsi. 100 mg kapa hanyane hanyane ka letsatsi e tla lekana.

Vithamine B2 (riboflavin)

Riboflavin e bohlokoa bakeng sa kholo, pono e phetseng hantle le tlhahiso ea lisele tse khubelu tsa mali. E thusa 'mele ho sebelisa vithamine B6 mme ke antioxidant e sireletsang lisele tsa rona le DNA ho li-radicals tsa mahala tse kotsi.

Matšoao a khaello ea B2: letsapa, ho hloleha ho hola, mathata a tshilong ya dijo, mapetso le diso dihukung tsa molomo, mmetso o bohloko, mahlo a kgathetseng, le ho utlwa kganya.

Mehloli e Molemohali ea B2: tomoso, tomoso ea phepo e nepahetseng, quinoa, muesli, lijo-thollo tsa hoseng tsa vegan, lebese la soya le matlafalitsoeng, avocado, lialmonde, raese e hlaha, li-mushroom le mangetou. Tšebeliso e tlaase e phahame haholo har'a bacha ba sa jeng lijo tsa hoseng (khaello e etsahala ka karolelano ho ngoanana a le mong ho ba 1 le moshanyana a le mong ho ba 5).

U hloka tlatsetso?

Che, lijo tsa vegan tse phetseng hantle li ka khotsofatsa litlhoko tsa hau tsa vithamine B2.

Vithamine B3 (niacin)

Vithamine ena e bohlokoa bakeng sa liketso tse ngata tsa motheo 'meleng' me e thusa ho boloka tsamaiso ea methapo le ho boloka letlalo la rona le phetse hantle.

Matšoao a khaello ea B3: libaka tse amehileng tsa letlalo tse pepesehileng khanya ea letsatsi le / kapa khatello, letšollo, maemong a feteletseng - ho senyeha ha kelello.

Mehloli e Molemohali ea B3: tomoso ea phepo e nepahetseng, makotomane, lijo-thollo tsa hoseng tsa vegan, quinoa, muesli, tomoso e tsoang, raese e hlaha, spaghetti ea lijo-thollo, poone holim'a cob, raese e sootho le motoho oa acorn.

U hloka tlatsetso?

Che, lijo tsa vegan tse phetseng hantle li ka fihlela litlhoko tsa hau tsa B3. Hopola hore ho ja bongata ba vithamine ena (ho feta 200 mg ka letsatsi) ho ka baka bofubelu ba letlalo, 'me tekanyo e phahameng haholo (3-6 g ka letsatsi) e ka senya sebete.

Vithamine V5 (pantothenic acid)

Pantothenic acid e thusa ho hlahisa lihomone mme e bohlokoa bakeng sa sesole sa 'mele se phetseng hantle. E sebelisetsoa ho etsa coenzyme A (CoA), "molek'hule ea mothusi" e hlokahalang bakeng sa liketso tse ngata tsa bohlokoa 'meleng.

Matšoao a khaello ea B5: ho ikutloa o khathetse le ho tsekela, hlooho e opang, ho feto-fetoha ha maikutlo le mathata a tšilo ea lijo.

Mehloli e Molemohali ea B5: tomoso ea phepo e nepahetseng, lijo-thollo tsa hoseng tsa vegan, avocado, squash ea acorn, plantains, litapole tse halikiloeng, poone holim'a cob, litapole, li-mushroom, lilamunu, mangetou, pecans, oatmeal le chestnuts.

U hloka tlatsetso?

Che, lijo tsa vegan tse phetseng hantle li tla koahela litlhoko tsa hau tsa B5. Ho lekane ho amohela 200 mg kapa ka tlase ka letsatsi.

V6 vithamine (pyridoxine)

Pyridoxine e thusa ho theha hemoglobin, ntho e liseleng tse khubelu tsa mali e tsamaisang oksijene ho pholletsa le 'mele. Sena se boloka tsamaiso ea rona ea 'mele ea ho itšireletsa mafung le methapo e phetse hantle.

Matšoao a khaello ea B6: e sa tloaelehang haholo, empa e ka baka khaello ea mali, leleme le ruruhileng, khatello ea maikutlo, pherekano, tsamaiso e fokolang ea ’mele ea ho itšireletsa mafung, le bothata ba ho sila lijo.

Mehloli e Molemohali ea B6: tomoso ea phepo e nepahetseng, muesli, lijo-thollo tsa hoseng tsa vegan, avocado, pistachio, limela tsa koro, mokopu oa mokopu, banana, quinoa, peo ea soneblomo, poone e holim'a cob, spaghetti ea koro e felletseng, limela tsa Brussels, meroho ea selemo, li-chestnuts, makotomane, lilamunu, peo ea sesame. le tahini, tamati le walnuts.

U hloka tlatsetso?

Che, lijo tsa vegan tse phetseng hantle li tla koahela litlhoko tsa hau tsa B6. Tšebeliso e feteletseng - ho feta limiligrama tse 200 ka letsatsi - e ka lebisa ho lahleheloa ke maikutlo matsohong le maotong, letlalo la letlalo le mathata a tšilo ea lijo. Ha ua lokela ho nka ho feta 10 mg ea vithamine B6 ka letsatsi ka li-supplement ntle le haeba u laetsoe ke ngaka.

Виvithamine B7 (biotin)

Biotin (vithamine B7) e phetha karolo ea bohlokoa ho mafura, tsoekere le protheine metabolism 'me e molemo bakeng sa bophelo bo botle ba letlalo le manala.

Matšoao a khaello ea B7: ho lahleheloa ke moriri, lipekere tse brittle, lekhopho kapa mathata a mang a letlalo, khatello ea maikutlo le mokhathala. Khaello ea bana e ka baka ho fokola ha mesifa, ho khathala, le ho lieha ho hōla.

Mehloli e Molemo ka ho Fetisisa B7: tempeh (li-soya tse lomositsoeng), makotomane le peanut butter, makotomane, lialmonde, walnuts, pecans, pistachios, muesli, tomoso ea phepo e nepahetseng, oatmeal kapa oatmeal, li-mushroom, avocado, soneblomo le peo ea sesame, tahini, lijo-thollo tsa hoseng tse matlafalitsoeng le letlobo la koro.

U hloka tlatsetso?

Che, e-ja feela mefuta e fapaneng ea lijo tse thehiloeng limela 'me u tla fumana vithamine B7 e lekaneng. Ho nka 900 mg kapa ka tlase ho biotin ka letsatsi ka foromo ea tlatsetso ho ke ke ha baka kotsi. Meriana e ka ama maemo a vithamine ena 'meleng - mohlala, li-anticonvulsants tse sebelisetsoang ho phekola lefu la sethoathoa li ka fokotsa maemo a biotin.

Vithamine B9 (folate kapa folic acid)

Lentsoe "folate" le tsoa lentsoeng la Selatine "folium", le bolelang "lekhasi", kahoo u ka hakanya hore na u ka batla vithamine ena hokae. Folate (kapa folic acid) e bohlokoa bakeng sa ts'ebetso ea boko le tsamaiso ea methapo, tlhahiso ea DNA, tlhahiso ea lisele, 'me, joalo ka vithamine B12, e bohlokoa bakeng sa ho haha ​​​​lisele tse khubelu tsa mali. E phetha karolo ea bohlokoa tabeng ea ho ba le bana, 'me basali ba bakhachane kapa ba lekang ho ima ba eletsoa ho nka li-micrograms tse 400 tsa folic acid letsatsi le leng le le leng ho fihlela bekeng ea leshome le metso e' meli ea bokhachane ho thibela bokooa ba li-non-auricular tube.

Liphuputso li bontša hore batho ba bangata ha ba na vithamine ena. Boemo bo tlaase bo hlokomeloa hoo e ka bang karolo ea boraro ea banana, e bontšang kotsi e eketsehileng ea khaello ea mali. Ho feta 90% ea basali ba lilemong tsa ho beleha ba ka ba le maemo a folate ka tlase ho moeli, e leng se bontšang kotsi e kholo ea bokooa bo se nang kutlo. Sena ha se bolele hore bana ba bona ba tla tsoaloa ba e-na le likoli, feela hobane ba nkoa ba le kotsing e khōloanyane.

Matšoao a khaello ea B9: ho se hole hantle, ho felloa ke takatso ea lijo, ho ruruha ha leleme le marenene, mathata a kelello, mokhathala, mali le mathata a tšilo ea lijo.

Mehloli e Molemohali ea B9: tomoso ea phepo e nepahetseng, edamame, tempeh (li-soya tse lomositsoeng), lebese la soya, tofu, meroho e tala (asparagus, limela tsa Brussels, spinach, kale, k'habeche, broccoli, lettuce le lierekisi), motsoako oa tomoso, pepere e khubelu, lijo-thollo tsa hoseng, lilamunu, li-beet. , lentile, squash ea acorn, letlobo la koro, poone e monate, muesli, tamati ea cherry le makotomane.

U hloka tlatsetso?

Che, lijo tse phetseng hantle tsa vegan li tla koahela litlhoko tsa hau tsa B9. Ho noa litekanyetso tse phahameng (ho feta milligram e le ’ngoe ka letsatsi) ka nako e telele ho ka ba kotsi ’me ho ka pata matšoao a khaello ea vithamine B12, e leng se ka lebisang ho senyeha ha tsamaiso ea methapo.

Vithamine V12

Vithamine B12 e thusa ho boloka lisele tsa methapo e phetseng hantle le ho hlahisa DNA. E hlahisa lisele tse khubelu tsa mali hammoho le folic acid le ho thusa tšepe ho sebetsa hantle 'meleng.

B12 e hlahisoa ke libaktheria mobung le metsing. Batho (le liphoofolo) ba tloaetse ho fumana lijo fatše. Leha ho le joalo, tlhahiso ea lijo tsa sejoale-joale e na le likokoana-hloko hoo re hlokang li-supplement. Lihlahisoa tsa liphoofolo li na le B12 hobane e kenyelelitsoe lijong tsa liphoofolo, kahoo khaola feela motho ea bohareng 'me u iphumanele vithamine ena!

Matšoao a khaello ea B12: mokhathala, ho hloka matla, ho tsikinyeha, ho fokola ha mesifa, ho tepella maikutlong, ho senyeha ha mohopolo. Maemo a tlase a B12 a ka lebisa maemong a phahameng a amino acid homocysteine, e leng ho eketsang kotsi ea lefu la pelo. Maemo a B12 a ka hlahlojoa habonolo ka liteko tsa mali, 'me bofokoli leha e le bofe bo ka phekoloa ka li-supplement kapa liente.

Mehloli e Molemohali ea B12: tomoso e nkiloeng, li-flakes tsa phepo e nepahetseng tse nang le B12, lihlahisoa tsa lebese tse entsoeng ka liqhobosheane tsa B12, lijo-thollo tsa hoseng tsa B12. Etsa bonnete ba hore lijo tseo u li rekang li matlafalitsoe ka B12, kaha lijo tsa tlhaho ha li na eona.

U hloka tlatsetso?

Ee! Haholo-holo haeba u le ka holimo ho 50, kaha vithamine ena e kenngoa ho feta ka lilemo.

Ho sa tsotellehe hore na u khetha lijo tse matlafatsang kapa li-supplement, u lokela ho li sebelisa kamehla. Ho khothalletsoa ho nka li-micrograms tsa 2000 tsa vithamine B12 (microgram ke milione ea gram, kahoo re hloka feela palo e nyenyane ea B12, empa ho e fumana ke habohlokoa).

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