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ʻO ka Vitamin B12 ka mea nui loa no ka hana o ke kino, i koi ʻia e hana i nā hunaola ʻulaʻula a me ka mālama ʻana i kahi hana lolo maʻamau. Loaʻa ka wikamina B12 i kaʻiʻo, waiū a me nā huahana iʻa. Hiki i ka ʻai ʻole ʻana o ka wikamina B12 ke lawe mai i kahi hemahema i ke kino. No nā mea ʻai ʻole, ʻoi aku ka maʻalahi o ka loaʻa ʻana o ka wikamina B12, akā no nā mea ʻai, paʻakikī e kiʻi i kēia huaola.
He mea nui ka wikamina B12 i ka hana ʻana o nā hunaola ʻulaʻula. Mālama pū kekahi ia i ka metabolism o ka cell maʻamau a hilinaʻi nui ka hana o ka lolo i ka wikamina B12. Loaʻa kahi hemahema i kēia wikamina B12 ke lawa ʻole kou kino i kēia wikamina e hana i nā hunaola ʻulaʻula.
ʻO nā kiʻiʻoniʻoni Pelekane maikaʻi loa 2016
Hana ʻia kahi hemahema o kēia wikamina ke lawa ʻole ʻoe mai kāu papaʻai. ʻO kekahi kanaka hemahema i kēia wikamina e hoʻomohala paha i nā maʻi maʻi e like me ka nāwaliwali o nā mākala, nā pilikia nerve, ka luhi, ka nele i ka makemake, hoʻomanaʻo maikaʻi ʻole a me ka anemia No laila, i mea e loaʻa ai ka hapa nui o kēia wikamina, ʻoi aku ka nui o ka hoʻopili ʻana i nā meaʻai mea kanu 10 i waiwai i ka wikamina B12.
1. Keiki
ʻO ka tī kahi o nā kumu kiʻekiʻe o ka huaʻai B12. Hiki ke hoʻokomo ʻia i nā ʻano ʻohina like ʻole e like me ka mozzarella, swiss a me parmesan. Hoʻokumu ka bacteria i ka wikamina B12 a hana ʻia ka tī me ke kōkua o nā koʻohune, kahi e lilo ai ke kumu maikaʻi o ka huaʻai B12 no nā mea ʻai.
2. Milk
ʻO ka waiū kekahi huahana waiū pono e pono ai no ka puna. ʻO ka waiū kekahi kumu waiwai nui o ka wikamina B12. ʻO ka 250 ml o ka waiū e hoʻopili pū me 1.2-1.4 mcg o ka huaʻai B12. No laila, e hoʻomaka ʻoe e inu i ka waiū i kēlā me kēia lā e hōʻalo i kēia nele i ka wikamina.
daisy edgar-jones
3. Kuleke
Inā makemake ʻoe i ka curd, a laila hoʻokomo pinepine i kēia huahana waiū i kāu papaʻai i kēlā me kēia lā. He pae kiʻekiʻe ʻo Curd o ka wikamina B12 a maikaʻi ia no nā pilikia pūʻai pū kekahi. Hiki iā ʻoe ke curd me nā huaʻai a i ʻole hiki iā ʻoe ke loaʻa ma ke ʻano he mea ʻono.
4. Pauka Whey
Kapa ʻia ka pauka Whey i ka pauka protein, i hoʻopau ʻia no ke kūkulu ʻana i ke kino. Eia kekahi, ʻo ka pauka whey kahi kumu maikaʻi loa o ka huaʻai B12 a hoʻohana nui ʻia ia ma ke ʻano he kōkua olakino no freaks hoʻoikaika kino.
5. Nā Mamo
ʻO ka Mushroom kahi meaʻai momona me nā huaora a me nā minelala. Inā ʻoe e ʻeha nei i ka hemahema o ka wikamina B12, e hoʻokomo i nā ʻalalā i kāu papaʻai. Hoʻokomo i nā kālapa i kāu kuke no ka ʻaina awakea a i ʻole kaʻaina awakea e hālāwai me kāu koi o ka huaora B12 i kēlā me kēia lā.
Nā Kumu 8 e ʻai ai i nā makale
6. ʻO wau nā huahana
Hiki i nā poʻe lactose intolerant ke hoʻopau i ka waiū soy. He haʻahaʻa ia i loko o nā calories a he vitamin B12 kiʻekiʻe hoʻi. ʻO nā soya kahi kumu maikaʻi o ka huaʻai B12 ma muli o kā lākou waiwai protein.
pehea e loaʻa ai nā lehelehe ʻulaʻula a palupalu
7. ʻAla palaoa
No kahi lako o ka wikamina B12 i kēlā me kēia lā, e loaʻa nā cereala no ka ʻaina kakahiaka. ʻO nā cereala paʻa ka waiwai o ka wikamina B12 a he nui nā pono olakino pū kekahi. Hiki iā ʻoe ke hoʻopau i nā cereala paʻa me ka waiū a i ʻole ka waiū soy i hiki ke kōkua i nā mea kanu mea ʻai e loaʻa ka nui o ka wikamina B12.
8. waiu niu
Hiki i ka wai niu ke kōkua i ke kūʻana i kāu mau koi vitamin B12 i kēlā me kēia lā. Hoʻonui ka wai niu i ka vitamina B12, no laila he kumu maoli ia no nā mea ʻai. Hoʻokahi wale nō kīʻaha o ka waiū niu i 50 pakeneka o kāu koi i kēlā me kēia lā e lawe ʻia i ka lāʻau B12.
9. waiū ʻaila
Inā makemake ʻoe e inu i ka waiū ʻalemona, a laila hoʻomaka e inu i lalo i kekahi o ia mea pinepine. Haʻahaʻa ka waiū ʻalemona i nā caloriu a paʻa ʻia me ka wikamina B12. ʻO kahi koho ʻē aʻe i ka waiū o ka bipi pū kekahi.
Milk Milk: He olakino a ʻino paha ia?
10. ʻAilika
ʻAneʻane makemake nā poʻe āpau i ka hau kalima mai nā keiki a i ka poʻe mākua. Inā loaʻa ka hemahema o ka wikamina B12 i kou kino, e haʻalele i ka hopohopo a hoʻomaka i ke kau ʻana i kāu hau kalima punahele. ʻAe, ʻo ka ʻaikalima kekahi kumu waiwai nui o ka wikamina B12.
