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ʻO ka Vitamin B1 ka mea maikaʻi loa no kou olakino. ʻO BoldskyUa ʻike anei ʻoe he hana nui ka wikamina B i ka mālama ʻana i ke olakino a me ka mālama ʻana iā ʻoe i ka ikaika? ʻAʻole hana nā ʻano huaale B āpau i ka hana like, a eia nā ʻano ʻokoʻa ka wikamina B mai nā ʻano meaʻai like ʻole.
ʻO ka Vitamin B1, kahi i kapa ʻia ʻo thiamine, kahi co-enzyme i hoʻohana ʻia e ke kino e hoʻopili i ka meaʻai no ka ikehu a mālama i ka olakino puʻuwai a me ka hana nerve.
Hoʻohana pū ʻia ʻo Thiamine me ka hui pū me nā huaola B ʻē aʻe, kahi e hana ai i ka paʻakikī B-vitamina e mālama i nā hana nui o ka ʻōnaehana cardiovascular, ʻōnaehana endocrine a me ka ʻōnaehana digestive.
Inā ʻaʻole lawa ka thiamine i loko o ke kino, ʻaʻole hiki ke hoʻohana pono ʻia nā mole i loaʻa i loko o nā protein a me nā haʻiki e ka kino e hoʻokō i nā hana nui like ʻole.
No laila, inā loaʻa iā ʻoe kahi hemahema thiamine, hiki iā ʻoe ke ʻeha mai ka luhi mau loa, nā pilikia o ka puʻuwai, nāwaliwali a me nā ʻino nerve, a pēlā aku. No laila, pono ʻoe e lawa i ka wikamina B1 i kou kino.
pale lauoho diy no ka ulu lauoho
E heluhelu e ʻike e pili ana i nā pono 13 o ka thiamine a i ʻole ka wikamina B1-waiwai ʻĀina meaʻai.
hoʻoneʻe lauoho maka ma ke ʻano mau loa
1. Nut
ʻO nā huaʻai nā meaʻai momona a loaʻa ka huaʻai B1. ʻO nā hua e like me nā pistachios, nā hua brazil, nā pecan a me nā hua cashew kekahi o nā kumu maikaʻi o ka huaʻai B1. No laila, e hāʻawi i kēlā mau meaʻai māmā maikaʻi ʻole a hoʻomaka i ke kani ʻana i nā nati e hoʻonui i kāu huaʻai B1.
2. Iʻa
Nui ka iʻa i ka omega-3 fatty acid a he kumu maikaʻi loa ia no ka thiamine a i ʻole ka wikamina B1. Aia nā iʻa Tuna i nā pae kiʻekiʻena o ka wikamina B1, e hāʻawi nei ma mua o 35 pākēneka o ka koi o kēlā me kēia lā. Hāʻawi ka iʻa salemona a me ka mackerel i ka 19 pākēneka a me ka 9 pākēneka o ka wikamina B1.
3. Lean Pork
ʻO ka puaʻa lean kahi kumu waiwai ʻole o ka huaora B1. I loko o kahi 100 mau māka o ka lawelawe ʻana, hāʻawi ʻia he 74 pākēneka o ka koi o kēlā me kēia lā o ka wikamina B1. ʻO ka malo puaʻa lean, tenderloin puaʻa wīwī, a me nā ʻoki puaʻa wīwī he nui ka nui o ka thiamine.
4. Piʻomaʻo
Inā makemake ʻoe i ka ʻai ʻana i nā pi ʻōmaʻomaʻo, a laila pihoihoi ʻoe i ka ʻike e hāʻawi mai lākou i nā kumuwaiwai maikaʻi o ka huaola B1. Hāʻawi nā peʻa ʻōmaʻomaʻo paʻahau i ka 19 pākēneka o ka wikamina B1 i 100 mau lawelawe o ka lawelawe ʻana. E hāʻawi ka peas ʻōmaʻomaʻo hou iā ʻoe me 28 pākēneka o ka koi o kēlā me kēia lā o ka lāʻau B1.
5. Pākuʻi
ʻO ka Squash kahi kumu maikaʻi o ka huaʻai B1 a ʻo ka acash squash ka kumu maikaʻi loa o ka huaʻai B1, e hāʻawi ana i 11 pākēneka i loko o kahi 100 gram o ka lawelawe ʻana. Loaʻa nā ʻano ʻē aʻe o ka palaʻai i ka wikamina B1 - e like me ka squash butternut e hāʻawi iā ʻoe me 10 pakeneka o ka thiamine.
6. Nā pīni
ʻAneʻane ʻo nā ʻano hua piʻo, e like me nā piʻa ʻōmaʻomaʻo, nā pīni ʻeleʻele i loaʻa nā pae kiʻekiʻe o ka wikamina B1 a me nā protein ola olakino. Hiki iā ʻoe ke hoʻolapalapa i nā pīni a hoʻohui i kāu mau salakeke a me nā ʻopa e loaʻa ai ka hapa nui o kēia wikamina.
7. Nā hua
Aia nā ʻano ʻanoʻano like ʻole i nā kumuwaiwai maikaʻi B1. ʻO kahi laʻana, loaʻa i nā hua pua sunflower ka hoʻonui kiʻekiʻe loa o ka wikamina B1 me 99 pakeneka ma kahi 100 mauu o ka lawelawe ʻana. Loaʻa nā ʻanoʻano sesame i ka 80 pākēneka o ka wikamina B1 a me nā ʻanoʻano e like me nā hua chia a me nā ʻano ʻumeke e waiwai pū ʻia me ka thiamine kekahi.
8. ʻO Asparagus
ʻO Asparagus kahi kumu maikaʻi o ka huaʻai B1. Hāʻawi ka asparagus i kuke ʻia i ka 11 pākēneka o ka thiamine i 100 mau lawelawe o ka lawelawe ʻana. Loaʻa i loko o ka asparagus kēpau a paʻa hoʻi ka huina o kēia vitamina, no laila e aho ʻoe e hoʻohana i nā mea hou.
9. palaoa
Loaʻa i ka palaoa i hana ʻia mai ka palaoa palaoa ka nui o nā huaora B1. Loaʻa i kahi ʻāpana o ka berena he 9 pākēneka o ka wikamina B1. ʻO nā ʻano berena ʻē aʻe kahi waiwai maikaʻi no ka thiamine, ʻo ia nā ʻeke palaoa, nā muffins a me nā palaoa rai.
ʻOi aku ka nui o nā pono o Thiamine a i ʻole wikamina B1. E nānā.
nā pono o ka hoʻopili ʻana i ka hua manu ma ka lauoho
10. Mālama i kahi Metabolism olakino
Kōkua ʻo Thiamine i ka hoʻohuli ʻana i nā huaʻaleʻa i glucose, ʻo ia kahi kumu o ka ikehu i makemake ʻia e ke kino. Kōkua pū ia i ka wāwahi ʻana i nā protein a me nā momona, no laila e hoʻonui ai i kou ikehu a me ka metabolism.
11. Pale i ka poino o ke aʻalolo
Pale ʻo Thiamine i ka hōʻino o ke aʻa a me ka lolo. Hoʻopuka ia i ka wahie mai ka meaʻai a lawe iā ia i ka ʻōnaehana makaʻu, a laila e mālama nei i kahi lolo a me nā ʻenemi kūpono. ʻO ka Vitamin B1 e hoʻoliʻiliʻi hou i ka makaʻi o kahi ʻino nerve.
pehea e lilo ai ka momona lima ma ka home i hoʻokahi pule
12. Puuwai olakino
Kōkua ʻo Thiamine i ke kaua ʻana aku i nā maʻi o ka maʻi puʻuwai a mālama i ke olakino olakino. Ua hōʻike ʻia nā noiʻi e hiki ke lilo ka thiamine i mea maikaʻi i ke kaua ʻana i nā maʻi puʻuwai no ka mea kōkua ia e mālama i ka hana ventricular olakino a mālama i ka maikaʻi ʻole o ka puʻuwai.
13. Hoʻonui i ka palekana
He mea nui ke olakino digestive no ka lawe ʻana o thiamine no ka mea ʻo kahi ola digestive tract e ʻae i kou kino e lawe i nā meaʻai mai ka meaʻai ʻoi aku ka maikaʻi, i hoʻohana ʻia e hoʻoikaika i kou pale. Kōkua pū ka Vitamin B1 i ka pale ʻana i ka maʻi mai nā maʻi like ʻole.
Kaʻana i kēia ʻatikala!
Inā makemake ʻoe i ka heluhelu ʻana i kēia ʻatikala, kaʻana like ia me kāu poʻe kokoke.
12 Nā Lapaʻau home no nā nahu makika e lawe mai i ke kōkua koke
