Ua hele anei ʻoe f pau ka puhi puhi i na manawa a pau? Manaʻo ʻoe e ala ana ʻoe i ka luhi? Inā he hana hou, ʻo kāu pane mua kahi āu e manaʻo ai, ʻaʻohe oʻu ikaika? ʻO kēia mau mea a pau he mau hōʻailona o ka hemahema o ka huaora B12 pono, ʻo ia ka nui a paʻakikī loa o nā huaora B ʻewalu. synthesising i ka DNA, hāʻawi i ka ikehu i kou kino, a me nā mea ʻē aʻe. Inā ʻaʻole lawa ʻoe i ka huaora i kāu ʻai, hiki ke alakaʻi i ka anemia a me ka luhi loa. Ma ka ʻaoʻao ʻē aʻe, hāʻawi ka huaora i nā pono he nui no ka lauoho a me ka ʻili, ʻokoʻa ka mālama ʻana i ke olakino olakino. Hoʻoulu ia i ka ulu ʻana o nā follicles lauoho a paipai i ka hana melanin e kōkua i ka mālama ʻana i ke kala kumu o kou lauoho. Hiki i ka Vitamin B12 ke hakakā i nā hōʻailona e alakaʻi ai i ka eczema a me nā maʻi ʻili ʻē aʻe. Hoʻopaʻa ia i ka makū o ka ʻili a pale iā ia mai ka maloʻo. ʻOiai ka nui o nā meaʻai momona B12 ʻAʻole kiʻekiʻe loa kāu pono i kēlā me kēia lā, pono ʻoe e hōʻoia e ʻai mau ʻoe i nā meaʻai momona i ka vitamina B12 i kēlā me kēia manawa. Manaʻo ka poʻe loea e pili ana i 2.4 micrograms o ka huaora B12 i kēlā me kēia lā no kahi kanaka makua. No laila e hoʻi i hope ma mua o ka hoʻomaka ʻana i ka hoʻopuka ʻana i kēlā mau lāʻau!
Hana ʻia ka Vitamin B12 e ka bacteria a loaʻa i ka nui o nā huahana holoholona. ʻO ia ke kumu o ka ʻai ʻana o nā holoholona i nā meaʻai i lako i ka huaora B12. Loaʻa i nā mea kanu nā kumu maikaʻi o ka huaora. E aʻo hou aʻe e pili ana i nā meaʻai momona i ka huaora B12 ma ka nānā ʻana i kēia wikiō.
ekahi. Waiu a me ka waiu waiu
elua. Huamoa
3. Huna meaʻai
ʻEhā. ʻO Nori
5. ʻO Shiitake Mushrooms
6. Palaoa Paa
7. ʻO nā lau
8. Iʻa
9. pāpaʻi
10. ʻōpae
umikumākahi. NĀ nīnau nīnau: Nā meaʻai waiwai nui i ka Vitamin B
1. Waiu a me ka waiu waiu
ʻIke mākou a pau he kiʻekiʻe ka waiū a me nā huahana waiu ʻē aʻe i ka ʻike calcium, akā he kumu nui kēia o ka huaora B12 pū kekahi. No nā mea ʻai meaʻai, lilo ia i kumu nui, no ka mea, ʻo nā kumu kūlohelohe ʻē aʻe he ʻiʻo, iʻa a me nā hua. ʻAʻole hiki ke loaʻa wale nā huahana e like me ka waiū maʻemaʻe, ka yogurt maʻemaʻe, a me ka paʻakai ma ka mākeke akā hiki ke ʻai ʻia i kēlā me kēia manawa o ka lā. Hiki ke hoʻohui ʻia me nā meaʻai ʻē aʻe i ka ʻaina kakahiaka, ka ʻaina awakea a i ka ʻaina ahiahi. ʻO kahi ʻē aʻe, hiki iā lākou ke hoʻopau iā lākou iho, kūʻokoʻa e like me ka ʻaina awakea a i ʻole ka inu ahiahi. Nui nā ʻano paʻakai like ʻole i loaʻa ma ka mākeke, a ma ia mau cheese Swiss i ʻike ʻia aia ka mea kiʻekiʻe loa o ka huaora B12. E hoʻohui i kahi ʻāpana me kahi ʻāpana huaʻai no kahi kīʻaha piha i loaʻa i ka protein, fiber, a me kahi momona liʻiliʻi. ʻO nā kīʻaha ʻē aʻe e pili ana i ka mozzarella, ricotta, parmesan, a me ka cheese cottage (paneer). ʻO ka mea hoihoi e hoʻomaopopo ʻia ʻo ia ka hōʻike ʻana o kekahi mau haʻawina e ʻoi aku ka maikaʻi o ke kino o ke kanaka i ka vitamina B12 mai ka waiū a me nā huahana waiu ma mua o ka ʻiʻo, ka iʻa a me nā hua.
MANAʻO: Inā ʻaʻole ʻae ʻia ʻoe i ka lactose, e hoʻāʻo e hana i ka waiū pata ma ka hui ʻana i nā ʻāpana like o ka yogurt a me ka wai, ʻaʻole ia he pilikia.
2. Huamoa
ʻAʻole maʻalahi wale nā hua manu, he hale mana ia o nā meaʻai pono, a he waiwai nui i ka huaora B12. ʻOiai ʻaʻole lawa ka hua hoʻokahi i ka lā e hāʻawi iā ʻoe i ka nui o kēlā me kēia lā o ka huaora B12, hiki iā ʻoe ke hoʻohui iā lākou me nā meaʻai ʻē aʻe i waiwai i ka huaora e loaʻa ai ka nui i makemake ʻia. Hōʻike pū kekahi noiʻi ʻoi aku ka nui o ka huaora B12 i nā yolks ma mua o nā keʻokeʻo, a ʻoi aku ka maʻalahi o ka ʻai ʻana i nā yolks. ʻO ia ke kumu i ʻōlelo ʻia ai e ʻai i nā hua manu holoʻokoʻa ma mua o ka ʻai ʻana i nā hua keʻokeʻo wale nō. Loaʻa maʻalahi nā hua, inā makemake ʻoe e kūʻai maka a moʻa paha. He maʻalahi hoʻi lākou e kuke. No laila, e kiʻi i kāu koho—hoʻomoʻa ʻia, scrambled, omelet a hua manu Benedict! Inā ʻaʻole ʻoe makemake iā lākou, a laila e hoʻolei iā lākou i loko o ka saladi, e hoʻokomo iā lākou i loko o ka sanwiti a i ʻole e hoʻokomo iā lākou i loko o kāu gravies!
MANAʻO: E ho'āʻo a hoʻokomo i hoʻokahi hua manu i kāu ʻai i ka lā.
3. Huna meaʻai
He mea hū ʻole kēia me ka ʻono nutty a ʻike ʻia hoʻi ʻo 'nooch' i kapa ʻia ʻo vegan cheese. Hiki ke kūʻai ʻia ka pauda melemele mai ke kō a i ʻole ka molasses beet. Hiki ke kāpīpī ʻia i nā meaʻai wela a me ke anuanu e hoʻonui ai i ka hohonu o kā lākou ʻono. E hoʻohui i kāu popcorn, e kāpīpī iā ia ma kāu pālahalaha ʻana a i ʻole e hoʻoulu i kekahi i loko o ka gravy a i ʻole ka pasta. Lilo ia i kumu maikaʻi o ka huaora B12 no nā mea ʻai meaʻai, no ka mea, hoʻoikaika mau ʻia me ka huaora. He kumu maikaʻi ia o ka protein a me nā minela. E hōʻoia ʻoe e kūʻai i ka hū meaʻai paʻa.
MANAʻO: ʻO ka poʻe ʻaʻole hiki ke hoʻohana i ka paʻakai ma muli o ka nui o ka waiū, hiki iā lākou ke hoʻololi maʻalahi i ka mea hū meaʻai e hāʻawi i kahi ʻono e like me ka cheese i kāu mau kīʻaha.
4. Nori
He limu hiki ke ʻai ʻia ʻo Nori, i hoʻohana ʻia i ka mea ʻai Iapana kaulana, sushi. Hiki iā ʻoe ke kūʻai iā ia ma ke ʻano o kahi pepa maloʻo a palupalu. Hiki ke hoʻohana ʻia no ka hana ʻana i nā ʻuala, a i ʻole i lilo i pauka e kāpīpī ʻia i kahi sanwiti a i ʻole ma luna o ka salakeke. He crunch a he ʻono paʻakai kona. ʻO kahi pōmaikaʻi hou, ʻo ia ka haʻahaʻa o nā calorie a he kumu meaʻai maikaʻi ia o ka huaʻa B12.
MANAʻO: E hoʻokuʻu i nā pepa nori i ka wai a hoʻohana i ka extract i kumu no ka sopa āu e makemake ai.
5. ʻO Shiitake Mushrooms
E like me ka nori, ua waiwai kekahi mau halo e like me ka shitake i ka huaora B12. No ka mea kakaikahi loa kēia huaora i nā meaʻai mea kanu, ʻaʻole ia e hāʻawi iā ʻoe i ka nui o ka B12 āu e pono ai i ka lā. Akā he mau meaʻai ʻē aʻe kona a hiki ke hoʻohui ʻia me nā meaʻai ʻē aʻe, inā i ka ʻaina kakahiaka, ka ʻaina awakea, ka ʻaina ahiahi a i ka manawa ʻai.
MANAʻO: ʻO ka hapa nui o ka shiitake mushroom hiki ke maloʻo, no laila e hoʻoinu iā lākou i ka wai mahana ma mua o ka hoʻohana ʻana.
6. Na Palaoa Paa
Inā koho ʻoe i kāu cereal kakahiaka me ka naʻauao, hiki iā ʻoe ke loaʻa i kāu pānaʻi huaʻai B12 ma ka manawa āu e pau ai ka ʻaina kakahiaka! No kēia, lilo ia i mea nui iā ʻoe e koho i kahi cereal i hoʻopaʻa ʻia me huaʻai B12 . ʻOkoʻa ka laulā o ka huaʻa B12 i hoʻohui ʻia mai ka cereal a i ka cereal a me ka brand i ka brand. E heluhelu ma mua o kou koho ʻana! Hiki paha i kou kino ke komo pono i ka huaola mai ka cereal paʻa, no ka mea, ʻaʻole pono e wāwahi ʻia ka huaora e kou kino ma mua o ka komo ʻana. Inā koho ʻoe e hoʻohana i ka cereal paʻa i mea e hoʻonui ai i kāu ʻai ʻana i ka huaora B12, e ʻoluʻolu e koho i kahi hōʻailona haʻahaʻa i ke kō i hoʻohui ʻia a kiʻekiʻe i ka fiber a i ʻole nā palaoa piha.
MANAʻO: Inā hoʻohui ʻoe i kāu cereal me ka waiū i ke kakahiaka, e hoʻonui ʻoe i kāu ʻai ʻana i ka huaora B12.
7. ʻO nā pāpaʻi
He kiʻekiʻe kēia mau iʻa liʻiliʻi, ʻoluʻolu i nā meaʻai a waiwai i ka huaora B12. Ma waho aʻe o ka B12, lilo lākou i kumu maikaʻi no ka zinc, copper, phosphorus a me ka hao. He kumu ia o ka protein, e hoʻohui ana i nā antioxidants i kou kino. Hiki iā ʻoe ke ʻai iā lākou ma nā ʻano ʻano like ʻole me ka hana ʻana i ka chowder a i ʻole ka broth a me ka ʻai pasta. Hiki ke kūʻai ʻia i ka mea hou, i ka hau a i ʻole ke kī.
MANAʻO: ʻO ke ala maikaʻi loa e kuke ai i nā pāpaʻi, ʻo ia ka mahu wale.
8. I'a
ʻIke ʻia nā ʻano iʻa he kumu waiwai nui o ka huaora B12, me ka herrings, salmon, sardines, tuna a me ka iʻa.
Herrings: He mau iʻa liʻiliʻi kēia e hāʻawi ana i ka huaora B12 a he kumu maikaʻi nō hoʻi ia nā ʻakika momona omega 3 . ʻO lākou ke kuleana no ke olakino, maka ʻālohilohi a me ka lauoho nani.
Salmon: ʻO kahi kīʻaha salmon hoʻokahi i waiwai i ka huaora B12. He kiʻekiʻe nō hoʻi ia i nā waikawa amino a me nā waikawa momona omega 3.
Sardines: He mau iʻa liʻiliʻi kēia me nā iwi palupalu. ʻO ka hapa nui, hiki iā ʻoe ke kūʻai iā lākou i loko o nā pahu, i mālama ʻia i loko o ka wai a i ʻole ka aila. Ma kekahi mau wahi hiki ke kuai hou ia. He meaʻai nui ka Sardines no ka mea aia i loko o lākou nā meaʻai hoʻokahi i ka nui. He kumu maikaʻi loa ia o ka omega-3 fatty acids.
Tuna: He iʻa kaulana kēia i ka nui o nā meaʻai, me ka protein, nā huaora a me nā minela. Aia ma lalo pono o ka ʻili ke ʻano o ka huaora B12 i ka tuna. Hoʻopili pū ia i ka nui o ka protein, phosphorus, selenium a me nā huaora A a me B3.
Trout: ʻIke ʻia ʻo ia kekahi o nā ʻano iʻa maikaʻi loa, ʻo kēia ʻano iʻa wai maʻemaʻe kahi kumu nui o ka protein, nā momona maikaʻi a me nā huaora B, me ka B12, omega-3 fatty acids, a me nā minerale e like me manganese, phosphorus a me selenium.
MANAʻO: E hoʻomoʻa i ka iʻa no ka liʻiliʻi o ka manawa e hiki ai ke mālama i ka waiwai nui o ka meaʻai.
9. Nā pāpaʻi
ʻO kekahi kumu waiwai nui i ka huaora B12, ʻo ka pāpaʻi kahi kumu maikaʻi o ka protein haʻahaʻa momona, ka niacin, a me ka zinc, a hāʻawi pū kekahi i ka folate, hao, a me ka nui o ka antioxidant i kapa ʻia he mineral selenium. He kiʻekiʻe loa ia i ka huaora B12 no laila e pōmaikaʻi nui ka poʻe e ʻai ana. Loaʻa i ka ʻiʻo pāpaʻi nā ʻakika momona omega-3, maikaʻi ia no ka cholesterol a me ka puʻuwai. Eia kekahi, he haʻahaʻa ka ʻiʻo pāpaʻi i ka momona momona.
MANAʻO: Hiki ke lawelawe ʻia nā pāpaʻi i kālua ʻia, i hoʻomoʻa ʻia a i ʻole i ka curries.
10. ʻOpae
Manaʻo ʻia ʻo ke aliʻi o nā crustaceans, hoʻopili ka ʻōpae i ka nui o ka huaora B12, aneane 80 pākēneka o ka pono o kēlā me kēia lā. Eia kekahi, he kumu nui ia o ka protein lean. E hoʻomoʻi me nā mea kanu, e hoʻohui i nā salakeke, e hana i ka ʻoʻo moa a i ʻole e palai wale.
MANAʻO: E hui pū me kekahi iʻa e hoʻonui i kāu ʻike B12.
