Meaʻai mauoa ile B vitamini
Anotusi
- Vitamini B1 (Thiamine)
- Vitamini B2 (Riboflavin)
- Vitamini B3 (Niacin)
- Vitamini B5 (Pantothenic acid)
- Vitamini B6 (Pyridoxine)
- Vitamini B7 (Biotin)
- Vitamini B9 (Folic acid)
- Vitamini B12 (Cobalamin)
- Laulau ma meaai mauoa i vitamini B laʻasaga
B vitamini, pei o le vitamini B1, B2, B3, B5, B6, B7, B9 ma le B12, e taua micronutrients mo le lelei faʻagaioiga o le metabolism, galue e pei o coenzymes e auai i le tali atu o nutrient catabolism, taʻitaʻia ai le gaosiaina o le malosi tatau o le faʻagaioiga o le tino.
A o latou le synthesize e le tino, nei vitamini tatau ona maua e ala i meaai, pei o aano o manu, fuamoa, susu ma susu oloa, cereals, fatu ma nisi fualaʻau, ma, pe a talafeagai, vitamini mafai foi ona maua mai i le faʻaaogaina o faʻaopoopoga. ., ua fautuaina faʻapitoa mo tina maʻitaga, vegetarian, ava malosi tagata poʻo ma soʻo se tulaga faʻafomaʻi o latou manaʻoga mo nei vitamini faʻateleina.
Vitamini B1 (Thiamine)
Vitamini B1 fesoasoani i metabolism, fesoasoani e faʻatonutonu tupe faʻaalu malosi. O le mea lea, o se taua vaega mo le tuputupu aʻe, tausia o se masani ai manaʻoga, lelei gaioiga o digestion ma le tausiga o maloloina neura.
Vitamini B1 mafai ona maua i meaai pei o puaa ate, offal, atoa fatu ma seleali puipuia. Vaʻai poʻo fea o meaʻai e mauoa i le vaitamini B1.
Vitamini B2 (Riboflavin)
Vitamini B2 fesoasoani i le gaosiga o le malosi mai vitamini ma suka mai meaai, e taua mo le tuputupu aʻe.
Meaʻai mauoa i le vailaʻau B2 o susu ma oloa gaosi mai susu, aano o manu, fualaʻau lanumeamata lanumeamata ma sereali ua faʻatamaoaina. Feiloaʻi ma isi meaʻai e mauoa ile vitamini B2.
Vitamini B3 (Niacin)
Vitamini B3 e nafa ma le liua gaʻo i le malosi i le tino, fesoasoani e susunu kalori. I se faʻaopopoga, e taua foi mo le metabolism o gaʻo o le gaʻo ma amino acid.
Meaʻai faʻaoaina i vitamini B3 o iʻa, palapala, aano ma fatu. Vaʻai isi faʻataʻitaʻiga o vailaʻau B3.
Vitamini B5 (Pantothenic acid)
O lenei vaitamini, e taua foi mo metabolism, e galue i le gaosiga o homone ma vailaʻau faʻapipiʻi ma e fesoʻotaʻi ma le tali a le tino ile faʻatiga.
Meaʻai o loʻo tele ai le aofaʻi ole vitamini B5 ile tuʻufaʻatasia o meaʻai o meaola ma meaʻai, fualaʻau, 'ulu, samani ma le fefete. Vaʻai nisi faʻataʻitaʻiga o meaʻai mauoa ile vitamini B5.
Vitamini B6 (Pyridoxine)
Vitamini B6 fesoasoani i le tino e gaosia ni vailaʻau, e gaosia ai le malosi mai polotini ma gaʻo ma suia ai le tryptophan i niacin. I se faʻaopopoga, o se aoga foi vaitamini mo metabolism ma tuputupu aʻe masani.
Vitamini B6 mafai ona maua i aano o manu, cereals, oats ma fualaʻau. Vaʻai nisi meaʻai ma vitamini B6.
Vitamini B7 (Biotin)
Vitamini B7 fesoasoani foi e faʻamalosia le metabolism galue ma o se sili taua vaega mo le soifua maloloina o le paʻu, lauulu ma fao, aua e fesoasoani i lona faʻamamaina ma faʻamalosia. I se faʻaopopoga, e fesoasoani foi e faʻatonutonu ai le glycemia i mataupu o le maʻisuka ituaiga 2, talu ai ona faʻalavelave i le faʻaaogaina o gaʻo.
Meaʻai e maua mai ai i lenei mea aoga o le ate, pulouaitu, nati, aano o manu ma tele fualaʻau. Vaai i isi meaai ma le biotin.
Vitamini B9 (Folic acid)
O le Vitamini B9 e faʻaosofia ai le gaosia o le toto ma sela e aveina le okesene i le tino, e puipuia ai le lelava ma le anemia. E taua foʻi le aoga o meaʻai mo le fetal atinaʻe, aua e taua mo le tuʻufaʻatasia o meaola oona.
Folic acid o loʻo i ai i meaʻai pei o lanumeamata lau laʻau, ate, povi, fatu, broccoli ma fefete.
Vitamini B12 (Cobalamin)
O lenei vaitamini e fesoasoani foi i le gaosiga o le toto ma le tausiga o le soifua maloloina o le neula, ma metotia, ma e taua tele mo le tuʻufaʻatasia o nucleic acid ma nucleoproteins, metabolism i neura sela ma folate ma mo le tuputupu aʻe.
O le Vitamini B12 o loʻo iai i meaʻai e tutupu mai i meaola, pei ole viscera, susu ma mea e gaosia mai le susu .. O le ate, fatugaʻo, susu ma mea e gaosi mai susu, aano ma fuamoa. Iloa atili meaʻai cobalamin.
Laulau ma meaai mauoa i vitamini B laʻasaga
O le siata o loʻo mulimuli mai o loʻo faʻaalia ai se aotelega o meaʻai e tele i vitamini B:
| Vitamini | Meaʻai mauoa ile B faigata |
| B1 | Suavai moli, pi, nati, pinati, figota o le sami, vine, falaoa papaʻe, pateta e leʻi faʻaseʻeina, faisua, araisa paʻepaʻe, samala, mago, povi, maukeni, yogurt ma le avoka. |
| B2 | Le fefete a Brewer, ate povi, moa ma le pipi, oat bran, almonds, fale sisi, fuamoa, sisi, figota, patani lau ma maukeni. |
| B3 | Le fefete a Brewer, aano o manufasi, oat bran, iʻa pei o mackerel, trout ma salmon, povi, maukeni, meaʻai o le sami, cashews, pistachios, puloua, nati, fuamoa, sisi, lentil, avoka ma tofu. |
| B5 | Sunflower fatu, pulou, sisi, samani, pinati, pistachio cashews, fuamoa, hazelnut, moa ma pipi, avoka, faisua, figota, yogurt, lentils, broccoli, maukeni, strawberries ma susu. |
| B6 | Faʻi, samani, pullet, pateta e leʻi faʻaaluina, hazelnut, shrimp, tomato juice, walnut, avocado, mango, sunflower fatu, meleniuma, sosi tamato, paprika, pinati ma lentil. |
| E7 | Pinati, hazelnuts, saito mago, almonds, oat bran, nati, fuamoa, pulou, cashews, chard, sisi, kāloti, samani, pateta suamalie, tamato, avoka, aniani, faʻi, papaya ma lettuce. |
| B9 | Brussels sprouts, pi, avocado, spinach, tofu, papaya, broccoli, tomato juice, almonds, white rice, beans, banana, mango, kiwi, moli, cauliflower ma meleni. |
| B12 | Povi ate, figota o le sami, faisua, moa ate, iʻa pei o le fusi, iʻa, samani ma tuna, povi, ula, yogurt, susu, sisi, fuamoa, aano o moa. |
Fautuaina
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