Wikamina i ka hua, a me kaʻai iā. I ka lau a me nā hua pihaʻi me nā wikamina B1, B6, B12?

Mākou i nā mea a pau e pili ana i lohe, a e pili ana i pono no kou kino, ua like nui ole wale ono, akā, i ka loa ola ai. Like pono me ia no ka mea efficient hana o ko mākou kino i kēlā lā, e kiʻi nā wikamina i kupono mea. Akā, inā nā minelala hao i oi a emi akaka, e pili ana i na nā wikamina aole makou i ike i maoli,ʻaʻole no ka nui loa.

No, no papa, ke ua maopopo iä ia wikamina C, no kekahi laʻana, wahi aku me ka hoʻokāʻoi aʻe ana i hoʻonele, a me ka mea ka ma muli o ka mea, ke ahaʻia,ʻaʻole pau ike. I ka wa e hele mai i nā nā wikamina, no a ka nui loa o na mea he nui, haule iho makou iloko o ka hōʻemi iki hilahila. A pinepine mākou e ole i ka ahuoi mea ka mea, e pono no mākou, a i ke ano o huahanaʻoe e kiʻi ia.

Ma keia 'atikala, mākou e kālele ana ma luna o B nā wikamina, a loaʻa mai ka ka mea, e pono no mākou kino. A no hoi, e loaʻa mai i hua a me kaʻai iā loaʻa wikamina C.

Ka hoʻohana o B nā wikamina

B nā wikamina - ka mea, hiki ke olelo mai no mākou o na pu ki keena ma o ka lolo a me ka Central ko mākou hopohopo kahua. Mau nā wikamina e nui no ka pono hana o nā mea a pau i ka'ē aʻe nā loko, a nenoai, a ua 'Imi' ole ma ke kelepona hele pūnao.

Ka mea, i nā wehe, ua manawa kauoha aku i apono ia ma ka 7ʻano o B nā wikamina, kela mea keia mea o ka i mai he ololi pulakaumaka i loko o ka hana ma ke kino, a me ka irreplaceable i loko o kā lākou mau wahi o ke keiki. E noonoo oe i ka loa, he pono ole o ia - B _1, B _6, B _12.

'Aʻole wale nōʻono, akā, i pono keia mau mea

Loaʻa ka mea pono no mākou kino waiwai paha e ole wale i loko o ka laiki, ai (ma ka offal, o ka oi aku ake), hua pisetakia, a me ka haleʻuwī waiū me nā huahana. Including he wikamina i ka hua a me ka lau, a, Eia naʻe, i ua ike. Ka lau a me ka hua e waiwai ole wale nō nā wikamina akā, i loko o puluniu, e like me keʻano o ke kumumea oihana mua pono iā mākou. Kekahi dietary? Eia ma muli o ke ola i keʻai komo ai i ka hoopau ana o kēia mau huahana like me ka papa kuhikuhi kahua paʻa.

Ka mea, i ka B nā wikamina i ka hua a me kaʻai iā ua hala loa ka nui nui, a ina oe, no ka laʻana, mai iʻai i kaʻai a me ka mai e lawe i nā kukui, a lailaʻoe e ole i ke kuai i ka kemikala analogs o ka wikamina. Lawa i kaʻai pono a me ka uku hou maliu i ka hua a me nā lauʻai i loko o lākou i kela laʻai. A laila, i ka nele o keia wikamina i ole me kēia nui ma laila.

No laila, i loko o kekahi mau hua a me kaʻai iā pihaʻi me wikamina B? Mākou a pau i loko o ka huahana ke kiʻekiʻe loa o ke dala wikamina C, ma ka mea, i loko o ko makou manao, o ka papa kuhikuhiE wikamina ola. Akā, somehow loa poina e pili ana i ke ola ana o ka poʻe kaua o nā nā wikamina, aole emi pono iā mākou. Mai hopohopo, 'aʻole' oe i ke frantically ho'āʻo i ka ike i nā huahana pono ma ka shelves, e like me ka wikamina i loko o ka lau a me ka hua i loaʻa i loko o ka mea nui a pau. He mea ka loa wale ho'āmana, no laila, e hiki wawe ka loaʻa i ka 'ike no, hoʻomālama ole wale ma luna o ka hana o ka huina hoonui, akā, no hoi ma kou ho'āʻo makemake.

Eia naʻe, ua makemake e ao aku oe ia ia e ai ana ka lau a me ka hua wale nō, e i ka i kela la kūmau o ka wikamina B mea pilikia, mai hoole aku ia oe iho i loko o kaʻai a me ka waiu me nā huahana o ke kumu, pela no oe e noonoo nui ia ia ka poino. E ka noho ma luna o kēlā me kēia wikamina i loko o mākou lunaʻekolu.

Wikamina _B1 - thiamine

Ua Ua mua loaa e Kepaniʻepekema Suzuki i ka 1910. He mea i waiwai e loaa ma ke kino o ke kanaka, a no ia mea, pono maʻamau replenishment. No ka mea ua kumu, loa ole-ʻawahia, ka mea pono e ole i manawa e hōʻiliʻili i ka pono nui no kaʻapu kōheoheoʻana.

Lawa ka nui o ka B ₁ i loko o ka kanaka meaola hiki aku ai i ka haunaele ma ka functioning o ka digestive'ōnaehana a me ka Central ko mākou hopohopo'ōnaehana aie i ka hoʻomāhuahua o lactic a me ka pyruvicʻakika i loko o ka Muscle olona.

maikaʻi kēia waiwai

Thiamine hoonui ae i ka mämä holo o ka lolo, iaono? Ienoai iaiyoe a me ka noʻonoʻo 'nā mea hiki. Uplifting a e loli ai i ka hana o ka holoʻokoʻa Central ko mākou hopohopo kahua. Pili 'ole i loko o ka wai-paakai, kumuʻiʻo, carbohydrate a me ka ikehu pūnao, a me ka hematopoietic keʻano o ka hanaʻana.
Haʻi antioxidant, ka meheu o ka kūnewa kaʻina. He nui ke malama maikai Muscle kamaʻilio ma ka'ōnaehana a me ke koko ipu digestive. No ka maikai ola lawa 1-2 mg no ka lā.

I huahana Hiki ke loaʻa

Hoʻomaka koke decomposes ka wā i hooleiiaʻi mawaho, e hoʻa'ā i, no laila, ai loaʻa ka thiamine, maikaʻi i kaʻai maka.

Pinepine 'oe e loaʻa wikamina B1 i ka hua a me ka lau, e like me:

• cabbage;
• soya, mohihi;
• alani;
• currants, strawberries, blueberries, a ku ae la puhaka;
• plums (e paʻipaʻi i);
• hua waina.

No hoi iloko o na greens me spinach, stinging paʻapū, kikokiko, a me ka parsley ka mineta.

Wikamina B ₆ - pyridoxine

Ma hope o kona kulana he mau makahiki, wale i ka 1936, ka mea, pomaikai ae la lakou i ka kaʻawale i kēia wikamina nui ka pyridoxine, i ke ki kūlana ma biochemical enzymatic reactions o kela'amino nāʻakika. Ke kaʻaluna o ke kumuʻiʻoʻai (e like me ka ahaaina) mea hiki ole me pyridoxine. Me ka pinepine ana o ia i ka palaoa, e like me ka pono me ka ikaika a me ka hooloihi ae i stress wikamina _B6 koke "welau" a me ka pono OAXA replenishment mai ka waho, a me ka nele o ka mea mea fraught me ka muli o ka maʻi he nui loa.

Wikamina _B6 ua komo i loko o nā reactions o carbohydrate pūnao, e like me ka nui he loulou i loko o ka ikehu pūnao o ke kino. Ua aʻole i ka papaa waiwai. He mea pono e hoopau ia ma kahi o 3 mg no ka lā.

Me ka shortage o B ₆ paha ia i ka ikaika ka ho'ēmiʻana o hoʻonele, ko mākou hopohopo'ōnaehana kāna hana, nausea, pōniuniu a me na ili maʻi.

Pehea maikaʻi kēia pyridoxine

Kōkua ai i nā ma ka emi i loko o ke koko naʻokoko pae, komo i loko o ka rula o ka naau. Ua hoonui ae i ka'ōnaehana paleʻea'ōnaehana a me ka hoonui ae i ka nui ana o ka Central ko mākou hopohopo nenoaiu. Aie i kaʻeleu komo o ka wikamina B ₆ i loko o ka hoʻololi kemikala o nukelea nāʻakika mea i ka ho'ēmiʻana i loko o ka mea hiki wale mai o convulsions a me Muscle spasms, e like me ka meheu o ia kūnewa keʻano o ka hanaʻana. A diuretic a kōkua ma ka Kāohiʻana o nā ili kāna hana.
No ka ili a me ka lauoho e e loa maikaʻi kēia maoli ea paha o nā huahana i loaʻa pyridoxine.

A hua a me kaʻai iā loaʻa wikamina B6

Haʻalele thiamine ua i luku ia e ka wela lapaau.

Pyridoxine ua loaʻa i loko oʻai e like me:

• Maiʻa, strawberries.
• Soybeans.
• Spinach.
• Avocado.
• Cabbage a me ka cauliflower, carrots.
• Citrus.

Wikamina B ₁₂ - cobalamin

He ka wale wikamina i loaʻa i loko o kona haku mele 'ana o ka nui o nā minelala hao, a ua hiki ke loaa ma ke kanaka kino. No ka maikaʻi comprehensibility pono e hoʻohana pū me kalipuna-i loaʻa nā huahana. Ole-ʻawahia, a nui ka hoʻokō e like me ka mea uuku loa nā māhele. Na kela la i keia koi o ka cobalamin mea, mai 2 a 5 .mu.g. Limahana ma ka kumuʻiʻo hoʻololi kemikala a me ka pūnao o nukelea nāʻakika.

Me kona nele i ke i pernicious anaemia, a loa lolo poho.

pono

Ka mea nui wale waiwai o ka cobalamin - o ka Kāohiʻana o ka maʻi i anaemia, aie i kaʻeleu komo i loko o ke kahua o ka ulaula koko keena, a, nolaila, ma ka Kāohiʻana o ko lākou luku. He mea känalua 'wikamina B ₁₂ ua popularly ike like me ka "ula wikamina".

Cobalamin i hoonui ae i ikaika loa ka makemake, ho'ēmi i kā irritability, iaono? Ienoai hana ma ka hoʻomaikaʻi i ka ikehu pūnao. Inā he kanaka e launa mai i kela la keia wikamina ma ka mea pono no ia ia, ka mea, ua nui māhuahua ka hiki e noʻonoʻo hoolohe, iaono? Ienoai ka hoomanao ana, a ua stabilized i ke ano o ke koena. Cobalamin mea nui no ka iwi ulu, no laila ia mea pono no na keiki.

Ma ka huahana loaʻa

Wikamina B12 i loko o ka lau a me ka hua i loaʻa i loko o loa uuku nā māhele. Holo nōhie, o ka papa, e hele mai ia iā mākou i loko o ke kino a me huahana e like me ka ai, ka iʻa a me ka MeaʻAi O Ke Kai, ake (alakaʻi ma luna o ka maʻiʻo o ka wikamina B _12), hua, me ka waiū a me ka vinega holika. A me ka mahalo i kona wela ia'ku me kekahi papa hana o ka imu i hoopaa mai ai i ka pono waiwai. No laila, i kēia wikamina i ka hua a me kaʻai iā mea,ʻaʻole i oi huli no, naʻe, hiki ke loaʻa he uuku ka nui o ka B12 i loko o ka'ōmaʻomaʻo onions, spinach, lettuce a me ka limu.

Nui!

• A pau o ka mea ma luna, aole ia e pili i ka kemikala ano o nā wikamina, i ka hiki aku o ka a me ka 'inikua hooponopono hiki ke pilikia nui ke kino.
• E hoʻomanaʻoʻoe, he B wikamina loaʻa i loko o ka lau a me ka hua i loaʻa i loko o lawa ole na mea no ka piha, a ola ola. No ka mea, loa haawi i ka ai a me nā holoholona me nā huahana i loko o ka lokomaikaʻi o ka hua a me ka lau, e hiki i kou kino weliweli ia ia ka poino.