He aha kekahi mau wikamina B - ka ai no ko makou ola

He aha e nā wikamina? Kēia mau ke aloha haʻahaʻa hakakino kaumaha i huiʻia i mea ole synthesized e ke kanaka kino, a hele mai mai o kaʻai. Nā wikamina e nui no ka maʻamau liluwelo keʻano o ka hanaʻana i ka noho ana meaola.

Nā wikamina i hana i biosynthesis i ka mea kanu a me nā holoholona nā'aʻaʻa.

Ke kūlana o nā wikamina i loko o ke kino, e hōʻoi 'i ke degere o ka hanaʻana o ka mahuaola, i ka papa kuhikuhiE Nine Inch naoh i loko o ke kino.

Me ka nele o nā wikamina i loko o kaʻai i ke kino olelo hooweliweli loa kāna hana. Wikamina deficiency hiki e inconspicuous ma ka helehelena, akā, me ka hopena o ka wikamina deficiency haule adaptive waiwai o ka meaola, emi hana ana a me ka nohona ma ola.

He nui no ke kino i ka wikamina B pae nā wikamina i loko o ke kino o ka pono, e malama i ka maʻamau kiʻekiʻe o ke ola.

He aha kekahi mau wikamina B?

Wikamina B1 ua loaʻa i loko o kekahi mau meaʻono (akepaa, hakuʻala, wiwi ka puaa), ma ka rai a me ka palaoa i ka berena, he nui kiliala (e like millet, ota, buckwheat), legumes, uala. Hoʻoikaika i ka ka mea ua'emi'ōnaehana, iaono? Ienoai iaiyoe, maikaʻi no ka digestion.

Ua pono e paka i nā nā'ūhū kuleana no ka digestion o ka ai. Nui no ka mea maʻamau kaʻina hana o ka hoʻololi kemikala o nā polokina a me nā bipi kūpaluʻia.

Wikamina B2 ua hookomoia ma ka hui, kēia meaʻono (akepaa, hakuʻala), a me ka waiū ka bata, legumes, kiliala, spinach, rai a me ka palaoa i ka berena. Wikamina B2 ikaika antioxidant ua ālai 'ha awinaʻino wale i ka noa radicals.

Ua 'oi aku maʻamau pūnao o nā polokina, i ka momona, a me nā carbohydrates. Together me ka wikamina A ua komo i loko o ka hoʻolako 'ia' o ka mea maʻamau kaʻina.

A me ka aha kekahi mau wikamina B?

Wikamina B 3 (e like me ka mea i kapaia o niacin, wikamina PP) ua iloko o ka rai, a pau ka hua palaoa i ka berena, he nui kiliala (buckwheat, millet, oat), i loko o ka iʻa, ai hua pisetakia, ka lau, a me ka ai, a me ka maloo Fish. Wikamina B3 mea pono no ka kumuʻiʻo pūnao i loko o ke kino. Ka mea, e loli ai i ka kaʻina hana o ke kahua o erythrocytes. Ua hoonui ae i na keʻano o ka hanaʻana o ke koko lako.

Wikamina B5 hiki ke loaʻa i loko o huahana (ake a me nā konāhuaʻelua), a ma ke ano o ka ai, legumes, ai, nā manuʻaiʻia a me nā iʻa i loko, a me ka cauliflower kamako, ma ka hua yolk.

Wikamina B5 ua pono ai ma ke kino, e hana coenzyme A, i mea hoʻomau ana ma na mea he nui biochemical keʻano o ka hanaʻana i loko o ke kino. CoA apono 'i ke kino, e loaaʻi ka ikehu mai ka ai, a kōkua i ka kaʻina hana o ka neutralization o toxins ma ke akepaʻa.

Wikamina B6 ua iloko o kaʻai, offal 9pecheni a me nā konāhua) i loko o ka iʻa, legumes, ma kiliala, e like me ka melon, uala, kekahi pahūpahū, garnet, rai a me ka palaoa i ka berena. 'Oe e komo i loko o ke kahua o ka pili ana i ka haneri o ka nui o nā'ūhū i ka pae'āina ma ka Nine Inch keʻano o ka hanaʻana o ke kino.

Ua pono e paka ka pomaikai hōmona serotonin, i ka huli hoʻi ka maʻamau pele o loka, ikaika loa ka makemake a me ka hiamoe ke kanaka.

Nō hoʻi, serotonin kōkua hooponopono i ka hopena ma luna o ke kanaka kino hormones.

Akā, i ka mea a kekahi mau wikamina B? Mākou e hoʻomau mākou papa.

Wikamina B9 (ike me folicʻakika) ua loaʻa i loko o akepaa, o ka oi aku i loko o kona nui 'iʻa ake i loko o ka rai, a pau ka hua palaoa i ka berena, legumes, lāʻau ikiʻai (parsley, spinach, lettuce). Folicʻakika 'oe e komo i loko o ke kino i loko o ka hematopoietic keʻano o ka hanaʻana i loko o ke kino.

Wikamina B12 - loaʻa ma kaʻai, me ka waiū, a me nā huahana o ke kai. Kumuʻiʻo komo i loko o ka keʻano o ka hanaʻana koi 'ia e regenerate nā'aʻaʻa, a no ka hoʻopaʻa i ka maʻamau functioning o ka'emi ko kahua.

He aha kekahi mau wikamina B, i loko o ka huahana mea e pololei ai ka hailona?

Wikamina hua kukui.

Ma i kukui pihaʻi wikamina B?

Walnut kekahi mau nā wikamina B1, B2, B3.

Hazelnut kekahi mau nā wikamina B1, B2, B3.

Cashew waiwai i loko o nā wikamina B1, B2.

Pine Kukui Nut he kokoke i ka anai pūʻulu o nā wikamina o ka pae B.

Beef kekahi mau nā wikamina B1, B2, B3.

Wikamina hua pisetakia na i hiki wawe ka digestible palapala, aʻo kona hua pisetakia, he nui loa o ko mākouʻai.