Fashion i loaʻa ka wikamina i ka nui mea. He ahaʻai pihaʻi me wikamina B?

I kēia lā,ʻaneʻane a pau lohe e pili ana i ka mea kupaianaha waiwai o nā wikamina o ka pae B. lākou mau kuleana no ka mea maʻamau functioning o ka'emi'ōnaehana a me ka pono ole, ma luna o nāʻalā Muscle. Kauka Ua lōʻihi kaulana i ka regularʻai ana o nā wikamina o ka pae i loko o ke kino? Ienoai aa hihio a me ka poʻea pau i ka maʻamau papa o physiological keʻano o ka hanaʻana. Hokii, aʻai waiwai i loko o kēia mau nā wikamina, ua ālai 'headache, aʻo ia ka mea uuku, keia mea oi loa oiaio no migraines. B eiiieaena mea loa nui no ka malama ana a me ka malama ana o wahine nani. I kēia mau lā mākou makemake e hai aku ia oe e pili ana i huahana i pihaʻi me wikamina i ka nui mea.

wikamina B1

Kēia mea he nui pūʻulu o ka waiwai nui no mākou kino. E ho'āʻo mākou e hai aku ia oe e pili ana i kela mea keia mea o lakou, a me ka oi loa e pili ana i ke kanawai ma ke kino, e like me ka pono me e pili ana i ka mau huahana, i kā lākou mau kumu. I kēia lā, kūhelu haʻawina hoʻokūpaʻa i ka io kupaianaha hopena o keia wikamina eiiieaena kanaka, a ia laua i ka ulu kāki o ka ai 'kumu. Eia naʻe, me ka ike e pili ana i nā huahana i loaʻa ka wikamina i nui na mea, oe eʻaʻole pono e komo i loko o kou hale Bedroom nā'ikamu o ke dala.

No laila, thiamine i he maikaʻi ia ma luna o ka'emi'ōnaehana, naʻau a me nāʻiʻo, 'aʻole hoʻi i ka kūnewa kaʻina, a lawe aku oe i neoneo nā huahana a me toxins. Ka awelika i kela la ana o kona - 2 mg. Ano, e ka nānā aku iʻai i loaʻa ka wikamina B1 i ka nui mea. Keia mea kuhikuhi i ka mahalo i ka hū, a ulu ka hua palaoa mānoanoa, bran a me ka akepaʻa. Irreplaceable kumu i pua nānālā anoano a me ka sesame anoano. Ka mea, ua waiwai ma ka hua manu yolk, buckwheat, a pau kukui.

Riboflavin (B2)

Ia e hoopau anaʻai i loaʻa ka wikamina B i loko o ka dala nui, e haawi aku i kou kino ola a me ka longevity. I ka nele o keia'ūhū ka loa pinepine i ke kumu o ka maʻi likeʻole i loko o ka 'ano opiopio makahiki. Kēia haʻahaʻa hoʻi ka eha a me ka neuralgia, hahau ana a me ka naau ino, kaumaha a me ka oi. Ma kekahi, ina ua kamailio e pili ana i wikamina B2, ia 'oe e komo i loko o'okesaside-ka ho'ēmiʻana reactions i loko o ka hoʻololi kemikala a me ka hālāwai hope o nā polokina, ke kaʻaluna o māhuaola. Riboflavin i nui na mea i loaʻa ma kaʻai a me ka haleʻuwī waiū me nā huahana. Eia hou, na kumu, he hua paha, ka iʻa, a pau mānoanoa, legumes, lau nahele a me leafyʻai. Ke kanaka hola koi ka hola 2 mg riboflavin. Keia dala hiki ke loaa mai 50-100 g. Me ka waiū a me ka neoneo ka waiū. E like me 'oe ke ike, nā huahana i pihaʻi me wikamina B2 i nui na mea, ua pono i ike, a ua loaʻa, a me kēlā me kēia kanaka ke koho i ka mea i nui ai i ko lakou makemake.

nicotinicʻakika

Kēia wikamina he nui kona mau inoa. Ua Ua kapa niacin, wikamina PP a me ka wikamina B3. He loa nui no ke kino, ka mea lawe i kaʻeleu loa i loko o ka hoʻololi kemikala o nā polokina, i ka momona, a me nā hormones. He aha ka mea nui - me keia wikamina hiki ole Launch maʻamau lolo. Kēia i ka hopena maikaʻi 'ole ma iaiyoe a me ka manaʻo, moe. He nolaila, e pono ai e hookomo ma ka i kela laʻai o kaʻai i loaʻa ka wikamina B3 i ka nui mea. Ka uuku dala o nicotinicʻakika synthesized ma ke kino, akā, i kēia mea pinepine,ʻaʻole i lawa ke uhi i ka kela la i keia koi. Ka lā koi 15-20 mg o ka wikamina. Ka maikai kumu i ka puaa a me ka pipi ake, Fish a me nā mea a pau legumes, mahalo ka hū, peanuts a me nā hua.

Little-ike kumumea mea pōhaku

Kēia choline, a me ka wikamina B4. Ua Ua kākaʻikahi kaʻawale kaawale, nae, e noonoo pono i ka pae like me ka a pau, e pono e hoomanao ai ia ia. Fashion i loaʻa ka wikamina i nui na mea, e ia ma luna o kou papa i kēlā lā, i ua kumu i keia la, ua hoʻoholo ihola e hoala mai i ka kumuhana. Au pono aku nei au ia cholineʻano unfairly noʻonoʻo He nīnūnē kumumea'āweʻaweʻa. He mea wale irreplaceable no ke kino, no ka mea, ua 'oi aku ka amo a me ka pūnao o ke kaikea ma ke akepaʻa. Eia hou kekahi, choline a normalizes ka'emi ko kahua. Ka maikai kumu iʻike mau huahana. Kēiaʻai a me ka mahalo i ka hūʻole, ka bata, me ka waiū, a me ka hua legumes, kela lau a me oily ka iʻa.

Loa hana hoihoi 'mea, i au makemake makemake e kaʻana. Nā wikamina o keia pae nui ka nui loa no mākou kino. Eia naʻe, i he uuku mahele lāʻau o ka waiʻona loa luku iā lākou, no laila, ma hope o ka puahiohio ahaaina kino pono replenishment. Ua mea i nui, e hoomahuahua i kaʻai ana o ka wikamina B pae me ka kaumaha ke kino a me ka noʻonoʻo 'stress.

pantothenicʻakika

Ua paʻakikī ka mea i loko o ke kanaka kino mākou ke pane wikamina B5, e olelo mai. ʻaneʻane ke hoomau aku nei a me kona komo a pau metabolic keʻano o ka hanaʻana, a pau nā'aʻaʻa a nenoai hilinaʻi ma luna o ka mea maʻamau ke komo. Nō hoʻi, pantothenicʻakika mea heʻano o ke kumu o ka wa opiopio, i hoonui ae i ili ana, a normalizes CNS hana. 'O kēia ka mea wale wikamina i mea hiki ia e ke kemu ma kaʻili, no laila ka mea, hiki ke hoʻohana no ka makaukau o kela ea paha. I ka lā ka mea, ua koi 'ia e hoopau 10-12 mg. Ua kekahi mau wikamina B5 ma ka buckwheat a me ka oatmeal, hūʻole, a me nā hua pisetakia, a me legumes. Ke kahi mea i ake a me ka iʻa, greens a me ka hua manu yolk, he nuiʻai a me nā hua.

Nui nā wikamina - B6

I loko nō o ka mea i ke kino pono a pau o ka B nā wikamina, me ka a koe, e ku ana ma ke alo. Ma kekahi maʻi o ka'emi'ōnaehana i loko o ka wahi mua ka mea, ua hoakaka ia. He ua komo nō i loko o nā haneri o enzymatic reactions o pūnao. Pyridoxine meaʻano nui no ka hooulu ana o ka lolo i ke keiki i ka i ka prenatal a me ka postnatal wā, no laila, i ka expectant makuahine e pono e hoʻoikaika i kouʻai. Fashion i loaʻa ka wikamina B6 i ka nui loa - ka mea, 'o ka manu,ʻai, ka iʻa, uala a me nā starchyʻai. Eia hou kekahi, i kekahi o ka mea nui kumu o ka B6 nā hua (koe wale citrus). Kela la i keia kōmi - ma kahi o 3 mg. Ma keia hihia, e malama i ka manaʻo i kekahi thermal lapaau ho'ēmi i kā ka maʻiʻo o B nā wikamina e pili ana i ka hapaha. Ai ua pono e kukeʻana i loko o ka papalua ieoaeunoai e hoola i ka i kā mākou o maikaʻi kēia nā wikamina.

folicʻakika

Kama'āina i nā wāhine a pau i nei e makuwahine. Mai ka loa mua kipa i kekahi kauka hapai wahine hookipa mai i kekahi hoike, e lawe B9. I ka mea e, he mea nui ia no ka mea maʻamau ho okumu ana o ka neural Tube, a me ka mea i ke kumu no ka wā e hiki mai kūpono 'ana o ka meaola. Ka poe i hoopau kūpono dala o folicʻakika mua hāpai keiki, a iloko o ka trimester mua, i ka manawa o ka ulu abnormalities i loko o ka fetus mea nui haʻahaʻa ma mua ia o na wahine, ka mea, no ka mea, o ka lako hou i nā palena ua hoano e kona nele. I mea ka hemahema i ka nele o B9 maʻalahi. He Aloha ma ka nui i loko o ke ake, a Fish, hua yolk a me ka buckwheat, cauliflower a me ka hūʻole, onions, carrots a me cabbage. Fashion i loaʻa ka nui dala o B nā wikamina hiki a e ia ma luna o kou papa i kēlā lā, no ka mea, i ole ma ka pōkole lako hou.

cobalamin

Hope ma luna o mākou papa inoa, akā, ka mea, o ka mea mua ma ka mea nui. Ua hiki ke kau e hiki mai ana i ka wikamina B6. Mākou kino hiki ole synthesize mea kū kaʻawale, a no ia mea, i ka huina hilinaʻi nui loa ma luna o ke koenaʻai. Ke B12 mua mea kuleana no ka ho okumu ana iʻulaʻula koko keena. He paa kuleana i loko o ka? Iecaianoaaiiie o nā aʻalolo keena, i ke komo pū o loko o ka digestion o ke kumuʻiʻo, carbohydrate a me ka momona pūnao. Ua pāʻani aku me nā wikamina o nā pūʻulu, a 'o ia hoʻi ia me ka mea e ole e ke kemu, a me ka poe i koe o ka mea kupono kumumea hehee wale. Total kela la i keia kino pono 3 g. B12. Fashion i pihaʻi me wikamina B12 i nui na mea - Ua kuhikuhi i ka ai o ka holoholona kumu. Ke alakaʻi hiki ke noʻonoʻo me veal akepaʻa. Lot B12 i ka MeaʻAi O Ke Kai a me ka iʻa, a hiki i ka limu, a hiki ia i koho no vegetarians. Haleʻuwī waiū huahana, me ka waiū, e eiooaa? Me ka waiū - o kekahiʻono hou i ka papa kuhikuhiE nā papa o ka kiʻekiʻe cobalamin.