He mau meaʻai koʻikoʻi nā huaora no kou kino no ka mea kōkua lākou i ka hana ʻana i nā hana i loko o kou kino. ʻOiai hiki ke loaʻa maʻalahi ka hapa nui o kēia mau meaʻai ma o nā huahana holoholona, ʻike pinepine ka poʻe ʻai meaʻai iā lākou iho i kahi pōʻino ma muli o ka nele o nā kumu huaora maoli.
ʻO kekahi o ia mau huaʻai ʻo B12, a he nui nā pono olakino inā lawe pono ʻia, akā like, nā pilikia inā he hemahema. Eia naʻe, paʻakikī pinepine ka poʻe ʻai meaʻai i ka loaʻa ʻana o ka nui i makemake ʻia i kēlā me kēia lā. Mai hopohopo inā he ʻai meaʻai ʻoe, i kēia manawa hiki iā ʻoe ke loaʻa i nā huahana meaʻai i waiwai i ka huaora B12 e hoʻokomo i kāu ʻai i kēlā me kēia lā.
ekahi. He aha ka Vitamin B?
elua. Nā meaʻai Vitamin B no nā mea kanu
3. Waiu a me Yoghurt
ʻEhā. Kīkī
5. Palaoa Paa
6. Huna meaʻai
7. ʻO Nori
8. ʻO Shiitake Mushrooms
9. FAQs
He aha ka Vitamin B12?
ʻIke ʻia ʻo Vitamin B12 he cobalamin a he huaʻa wai hiki ke hoʻoheheʻe ʻia e archaea a i ʻole bacteria. He meaʻai koʻikoʻi ia e hoʻoikaika i ka hana olakino o ka ʻōnaehana nerve, lolo, a me ke koko.
ʻOiai ʻaʻole hiki i ke kanaka a i ʻole nā haʻuti ke hana i kēia huaʻai ma o lākou iho, ʻo ka ʻili holoholona he B12 maoli ke kumu e ʻike pinepine ai ka poʻe ʻai meaʻai iā lākou iho me nā pae haʻahaʻa o kēia vitamina. Eia nō naʻe, ʻo nā kānaka e ʻai ana i nā pae haʻahaʻa o ka huaora B12 e pilikia ana i nā pilikia olakino, e like me ka anemia a me ka pōʻino i ka ʻōnaehana nerve. No laila, he mea pono i kēlā me kēia me ka mālama ʻana i kā lākou ʻai ʻana i ka vitamina e pale aku i ka hemahema.
Loaʻa nā kumu hilinaʻi o ka B12 i nā meaʻai meaʻai me nā meaʻai paʻa a me ka waiū mea kanu. E hoʻomau i ka heluhelu e ʻike nā meaʻai waiwai nui o ka vitamina b12 hiki i nā mea ʻai meaʻai ke hoʻokomo i kā lākou ʻai.
Manaʻo ka National Institute of Health e ʻai ka poʻe i piha i ka makahiki 14 a ʻoi aku ka nui o 2.4 micrograms (mcg) o B-12, a no nā pākeke a me nā wahine hāpai ʻōpio, ʻo ka maʻa kūpono e pono ai he 2.6 mcg o B-12, a no nā wahine hānai hānai makua a ʻōpio. , he 2.8mcg i ka lā.
Nā meaʻai Vitamin B12 no nā meaʻai
Kūlike ʻole i ka manaʻo o ka lehulehu, aia nā koho like ʻole no nā mea ʻai meaʻai e hoʻonui i kā lākou B12 intake. Ma mua o kou hoʻohana pono ʻana i nā mea hoʻohui a me nā ʻai waho, e noʻonoʻo e hoʻohui i kēia mau koho i kāu meaʻai i kēlā me kēia lā. He manawa lōʻihi paha ka hoʻololi ʻana i kahi ʻano meaʻai hou akā e hahai mau ia i hiki i kou kino ke hoʻololi i kāu ʻai. Hoʻomaikaʻi pū ka Vitamin B12 i kāu ʻōnaehana digestive a me ke kahe o ke koko, no laila ʻaʻole e liʻiliʻi ka manawa no ʻoe e nānā i nā loli maikaʻi o kou kino.Waiu a me Yoghurt
ʻO ia hoʻi mea waiu i kāu ʻai ʻana kekahi o nā ala maʻalahi loa e loaʻa ai lawa ka huaora B12 i ka meaʻai meaʻai. No ka nānā ʻana i kāu ʻai ʻana, e kākau i ka manaʻo o ka ʻike B12 aʻe -
- 1.2 micrograms (mcg) i 1 kīʻaha waiu momona haʻahaʻa, a i ʻole 50 pākēneka o kāu waiwai i kēlā me kēia lā (DV)
- 1.1 mcg i 1 kīʻaha o ka yogurt haʻahaʻa momona, a i ʻole 46 pākēneka o kāu DV
MANAʻO: E ho'āʻo e ʻai i ka waiū me kāu ʻaina kakahiaka, ka yogurt ma ke ʻano he inu ahiahi, a me kekahi mau ʻāpana paʻakai i mea ʻai.
Kīkī
Kiʻi: Pexels Hōʻike nā noiʻi ʻaneʻane he kiʻekiʻe ka nui o nā ʻano paʻakai a pau i ka huaora B12 a hiki ke lilo i kumu maikaʻi no kēlā he poe mea ai . Wahi a ka poʻe akamai he kumu nui ka mozzarella, feta a me Swiss cheese! E hoʻopaʻa me kāu meaʻai meaʻai aiʻole loea olakino e pili ana i nā nui i palekana no ʻoe e ʻai i kēlā me kēia lā. ʻO ka maʻamau, aia he 0.9 mcg o ka huaora i hoʻokahi ʻāpana o ka cheese Swiss a i ʻole 38 pākēneka o kāu DV.
Manaʻo kōkua: Ma mua o kou hele ʻana i waho, e hoʻomaopopo i ka momona a me ka cholesterol maʻi o ka cheese āu e ʻai ai.
Palaoa Paa
Kiʻi: Pexels Pono ʻoe e heluhelu maikaʻi i ka paʻi ʻana o kāu cereal kakahiaka, a e ʻike ʻoe e hāʻawi ana kekahi o lākou i ka nui o ka huaora B12. He mea kōkua nui kēia i ka poʻe hahai a meaʻai meaʻai a he mea paʻakikī ka hahai ʻana i ka ʻai kūpono o kēia huaora me nā meaʻai maoli. Hiki ke kōkua ka cereal paʻa. ʻOiai ʻokoʻa ka nui mai ka brand a hiki iā ʻoe ke koho i kahi cereal paʻa a laila hoʻohui iā ia me nā meaʻai kūlohelohe ʻē aʻe ʻo ia nā kumu maikaʻi o ka huaora.
MANAʻO: E hoʻopili i nā cereal palaoa piha i haʻahaʻa i ke kō e hoʻonui ai i ke olakino olakino o kāu ʻaina kakahiaka.
Huna meaʻai
Kiʻi: Pexels ʻO kahi koho meaʻai ʻē aʻe no ka poʻe mea ʻai meaʻai ʻo ka hū meaʻai. Hoʻopau pinepine ʻia, he nui nā pono o kēia huahana paʻa. Me pono olakino , hāʻawi ka hū i kahi ʻono ikaika a hoʻohui i kahi ʻono cheesy, nutty i kāu kuke ʻana. Eia kekahi, hoʻokahi punetune o 100 pākēneka-fortified nutritional yeast hāʻawi i 2.4 mcg o ka huaʻa B12 a i ʻole 100 pākēneka o ka DV. E kamaʻilio e pili ana i ka ʻono, a me ke olakino - ka hopena kūpono no nā makuahine āpau.
MANAʻO: E ho'āʻo e hoʻohui i ka mea hū meaʻai i nā meaʻai meaʻai, a i ʻole curries. No ka ʻai meaʻai maikaʻi, meaʻai, a me ka ʻono, kāpīpī i ka mea hū meaʻai ma luna o ka popcorn i hoʻoheheʻe ʻia e ka ea, e hui pū me ka ʻuala tīhi, a i ʻole e hoʻohui pū me nā sopa.
ʻO Nori
ʻO ka limu ʻai ʻono me ka ʻono umami he kiʻekiʻe i ka huaora B12. ʻO kahi mea nui o ka meaʻai Iapana, loaʻa maʻalahi nā pepa nori i India. Hiki iā ʻoe ke kiʻi i nā pāpaʻi a hoʻohana iā lākou no ka hana ʻana i nā ʻuala, a i ʻole ka pauka a hoʻohui iā lākou i kahi sopa. Hiki ke hoʻohana ʻia ka pauka e like me ka pipi ʻana ma luna o nā sanwiti a me nā salakeke. He haʻahaʻa loa ia i nā calorie a kiʻekiʻe i ka ʻono a me ka meaʻai, a he kumu maikaʻi loa o ka huaʻa B12 no nā mea ʻai meaʻai.
MANAʻO: Hiki iā ʻoe ke hoʻoinu i nā pā i loko o ka wai a hoʻohana i ka mea ʻono e like me ke kumu soup.
ʻO Shiitake Mushrooms
ʻO nā haloʻo nā meaʻai nui i mālama ʻole ʻia e ke kaiāulu meaʻai ma India. He olakino a ʻono lākou a hoʻohui i kahi ʻano ʻono hou ke hoʻohui ʻia i kekahi kīʻaha. ʻO kekahi mau ʻano ʻano haloo e like me nā halo shiitake he kiʻekiʻe i ka huaora B12. Mai ka mea kanu nā kumu o kēia huaora He liʻiliʻi, ʻaʻole hiki i nā halo ke hoʻokō i nā pono āpau i loaʻa iā ʻoe i kēlā me kēia lā, akā he meaʻai maoli nō ia. Eia kekahi, hiki ke hoʻohana ʻia i nā ʻano kīʻaha like ʻole, a hiki ke hoʻohui ʻia i ka ʻaina kakahiaka, ka ʻaina awakea, ka ʻai a me ka ʻaina ahiahi.
MANAʻO: Ma kā mākou mau mākeke, loaʻa iā ʻoe nā halo shiitake maloʻo no laila e hōʻoluʻolu iā lākou i ka wai mahana ma mua o ka hoʻohana ʻana.
FAQs
N. Pehea ʻoe e ʻike ai inā he haʻahaʻa haʻahaʻa kou kino o ka Vitamin B12?
TO. ʻO kekahi mau hōʻailona koʻikoʻi o nele i ka huaora B12 e komo pū me ka nāwaliwali, ka māmā-poʻo, ka puʻuwai palpitations a me ka pōkole o ka hanu. ʻAha waha a i ʻole nā lehelehe maloʻo he hōʻailona ia o ka hemahema.
N. He palekana anei ka lawe ʻana i nā mea hoʻohui?
TO. ʻO ka maʻamau, ma hope o kekahi mau makahiki, ʻōlelo ʻia ka poʻe e hahai ana i ka meaʻai meaʻai e hele i nā mea hoʻohui i kēlā me kēia lā, ʻoi aku ka poʻe i loaʻa i ka hemahema nui. ʻO ke kūlana wale nō ma mua o kou hoʻomaka ʻana e hoʻopuka i nā capsules waihoʻoluʻu i kēlā me kēia lā e loaʻa iā ʻoe kahi kūkākūkā maikaʻi me kāu kauka a lawe wale i kēlā mau mea hoʻohui e like me ka mea i kuhikuhi ʻia i kāu pono olakino a me ka meaʻai. Eia kekahi, mai hoʻomaha wale i ka ʻoiaʻiʻo ke lawe nei ʻoe i nā mea hoʻohui , pili i ka meaʻai maikaʻi a kaulike ʻole.
N. He mea pono anei ke lawe i ka huaola B12?
Kiʻi: Pexels TO. ʻAʻole kēia nā kiʻi e pono ai ʻoe e lawe ma kāu noʻonoʻo ponoʻī. Pono ke kauka e kuhikuhi iā lākou no ʻoe, a no ke kumu maikaʻi nō ia. Hoʻomaopopo pinepine ʻia lākou no ka poʻe i loaʻa i kahi hemahema nui o ka huaora a i ʻole ma kahi kūlana koʻikoʻi ʻē aʻe kahi i ʻike ʻia ai e ke kauka he kūpono ke hana pēlā.
Heluhelu pū ʻia: ʻŌlelo ka loea: Pehea e ʻoi aku ai ka maikaʻi o ka meaʻai i kuke ʻia i ka home ma mua o ka meaʻai i hana ʻia
