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ʻO ka Vitamin B5, ka mea i ʻike ʻia ma ke ʻano he pantothenic acid, kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai i loaʻa i nā hunaola āpau i loko o ke kino. ʻO ka Vitamin B5 kahi hana nui i ka ikehu metabolism, e hana ana ma ke ʻano he co-enzyme i ka ikehu e hana i nā hopena kemika.
Ua hōʻike ʻia nā noiʻi i nā hana nui a ka vitamina B5 i loko o ke kino, e pili ana i ka hoʻolilo ʻana i nā meaola mai ka meaʻai i ka ikehu, ke kaulike ʻana i ka pae kō kō, hoʻoliʻiliʻi i ke kōpaʻa maikaʻi ʻole, hoʻohaʻahaʻa i ke kaomi koko, a me ka pale ʻana i nā ʻino a me nā ʻeha.
He mea nui loa ka Vitamin B5 no ka mālama ʻana i ke olakino o ka ʻōnaehana hopohopo a me ka hana ʻana i nā hunaola ʻulaʻula.
Hiki i kahi hemahema i ka wikamina B5 ke alakaʻi i ka luhi, kaumaha, huhū, hiamoe, ʻeha o ka ʻōpū, luaʻi, nā maʻi hanu o luna a me nā ʻūhū o nā mākala No laila e hōʻemi i kāu hemahema o ka wikamina B5, pono e hoʻopili i nā kumuwaiwai a me nā kumu waiwai holoholona.
Eia kahi papa inoa o nā meaʻai momona vitamina B5 āu e hoʻopili ai i kāu papaʻai.
lapaʻau home no ka lauoho hina
1. Nā Mamo
Loaʻa i ka Mushroom ka nui o nā mea momona, ʻo ka wikamina B5 kekahi o lākou. ʻO nā huaʻomaʻo pihi keʻokeʻo, nā momona momona a me nā hua ʻaihue i loko o ka hapa nui o ka wikamina B5. I loko o kahi 100 mau lika o ka lawelawe ʻana, loaʻa nā hake i ka 36 pākēneka o ka waiwai i koi ʻia i kēia lā no kēia lāʻau.
2. Huamoa
ʻO nā hua manu kekahi kumu maikaʻi loa o ka protein holoholona i waiwai i ka wikamina B5. Loaʻa i kahi hua moa kuke he 7 pākēneka o ka wikamina B5. No laila, e hoʻomaka i ka hoʻonui ʻana i ka ʻai o nā hua manu e hoʻonui ai i kāu wikamina B5. Hiki iā ʻoe ke hoʻolaki a i hoʻolapalapa ʻia paha.
ka meli me ka wai wela ka pono
3. ʻUala
ʻO kahi ʻuala kahi kumu maikaʻi loa o ka huaʻai B5. Hāʻawi kahi ʻuala i hoʻomoʻa ʻia i 10 pakeneka o kēia wikamina. ʻOiai kiʻekiʻe ia i nā calories a haʻahaʻa i ka momona, maikaʻi ʻole ia i kou kino. Hiki iā ʻoe ke hoʻohana i nā ʻuala i nā ipu ʻono a ʻono hoʻi.
4. Pipi
ʻO kahi pīpī kahi kumu maikaʻi loa o ka huaʻai B5 a i ʻole pantothenic acid. Aia i ka steak beef steak ka 12 pākēneka o ka wikamina B5. ʻO nā ʻiʻo ʻiʻo bipi kahi waiwai maikaʻi loa o kēia wikamina. ʻOi aku ka waiwai o nā ʻoki bipi i ka wikamina B5, no laila hiki iā ʻoe ke ʻai e like me ia.
5. Moa A Tureke
Nui ka moa a me ka puaʻa i ka huaʻai B5. Hāʻawi kahi ʻāpana pahu moa moa kuke i 6 pakeneka o ka wikamina B5. ʻO ka wāwae moa a me nā ʻūhā, ka wāwae turkey a me ka umauma moa nā kumuwaiwai maikaʻi āpau o ka huaʻai B5. He mea maʻalahi loa ka ʻiʻo Tureke a me ka moa a hiki ke hoʻohana ʻia i nā meaʻai momona.
6. Nā Lā Sunflower
ʻO nā hua Sunflower nā koho meaʻai māmā maikaʻi i piha pono me ka huaola B5. Loaʻa i ka 100 gram o nā hua pua sunflower he 71 pakeneka o kēia wikamina B5. ʻO nā ʻano hua ʻē aʻe i loko o ka wikamina B5 nā ʻanoʻano flax, nā hua ʻumeke, a pēlā aku, i hāʻawi i 9 pakeneka a me 2 pākēneka o kēia huaora.
7. ʻApekikana
ʻO ka Avocados, ka mea i ʻike ʻia me ka momona, waiwai i ka waiwai o ke kino. Loaʻa iā lākou ma kahi o 20 pākēneka o ka wikamina B5, no laila pono ʻoe e hoʻopili i kēia hua olakino i kāu papaʻai. Akā, hoʻopau i nā avocados i ka hoʻohaʻahaʻa no ka mea he kiʻekiʻe pū kekahi ia i nā calories.
8. Keiki
Hele mai ʻo Cheese i nā ʻano like ʻole a hoʻohana ʻia i nā kīʻaha ʻai like ʻole. Makemake ka hapanui o ka poʻe e ʻai i ka tī a ma ke ʻano he ʻāpana o kā lākou papaʻai. Aia i loko o ka tī polū a me ka tī feta ka wikamina B5 e hoʻonui ai i ka lawe ʻana o ka wikamina i kou kino. Nanea i kou kāwili ʻia me ka pizza i hoʻomoʻa ʻia me ka tī!
ʻo ka papaya i ke kakahiaka ʻōpū ʻole
9. Iʻa Aila
Ma waho o ka waiwai i nā omega-3 fatty acid, he iʻa nui ka iʻa o ka huaora B5. Loaʻa nā iʻa salemona a me nā iʻa tuna i ka nui o nā wikamina B5 me 16 pākēneka a me 12 pākēneka o kēia huaora. E ʻai pinepine i ka iʻa aila e hoʻonui i kāu wikamina B5.
10. Nā mea kanu
ʻO ka caififlower, broccoli, kulina, turnip a me nā ʻōmato kahi kumu maikaʻi loa o ka huaora B5. Manaʻo nā wahine hāpai i kēia huaora ma waena o 6 a me 7 mg i kēlā me kēia lā. ʻO nā legume a me nā mea ʻai ʻē aʻe e like me nā pi a me nā pī he kumu maikaʻi nō hoʻi ia o ka huaora B5.
11. Nā huaʻai
ʻAʻole waiwai nā hua āpau i ka wikamina B5 a i ʻole ka pantothenic acid. Eia nō naʻe, waiwai ka strawberry a me ka grapefruit i ka wikamina B5 i loaʻa ma kahi o 0.49 mg a me 0.35 mg. Hoʻopili pinepine i nā strawberry i nā salakeke hua, pancakes a me ka oatmeal.
Loaʻa nā pono olakino he nui i ka Vitamin B5. E nānā.
12. Hoʻonui i ke olakino Cardiovascular
He mea nui ka wikamina B5 i ka hoʻohana a me ka hoʻoponopono ʻana o ka cholesterol. Mālama pū kekahi ia i nā pae olakino olakino olakino ma loko o nā aʻa a pale i ka hana ʻana i kahi papa weliweli, i hiki ai ke hōʻeha i ka naʻau
13. Hoʻopili i ka meaʻai i ka ikehu
ʻO ka Vitamin B5, me nā huaʻai B-complex ʻē aʻe, hiki ke kōkua i kou kino e hoʻohana i nā meaʻai āu e ʻai ai i mea e kūkulu hou ai i nā pūnaewele, nā mākala a me nā meaola. Mālama pū kekahi ia i ka digestion a me ka nutrient extraction a no laila, ahi i kāu metabolism me ka wikiwiki.
pehea e hoʻohana ai i ka aila sesame no ka lauoho
14. Hoʻonui i ka hana noʻonoʻo
Hiki i ka Vitamin B5 ke pale aku i ka nalo ʻana o ka hoʻomanaʻo ʻana, ka ʻeha o ka migraine, ka maʻi lolo mau loa, ke kaumaha, ka neʻe ʻana a me ka hiamoe ʻole. Ma ka laulaha, hoʻomaikaʻi kēia wikamina i ka hana noʻonoʻo a hoʻemi i ka makaʻi o nā pilikia noʻonoʻo.
Kaʻana i kēia ʻatikala!
Inā makemake ʻoe i ka heluhelu ʻana i kēia ʻatikala, kaʻana like ia me kāu poʻe kokoke.
