He aha ka mea e hāʻawi mai i ko mākou kino ola B?
ʻO ka hapa nui o nā kauka e noi ana i ka lāʻau B i ko lākou mau maʻi. He nui nā kauka eʻike i nā huahana i loko o nā hua B me nā meaʻai maikaʻi e hiki ai ke mālama i ka'ōpala me ka hoʻopiliʻana i ka metabolism i loko o ke kino. Pono ia eʻike aʻo ka mea maoli o ka kino ka lako o ka huaʻo B.
Ke hanaʻia nei kēia huaʻai e nā bacteria i loko o ka'ōpū, akā, ma keʻano he kūpono,ʻaʻole lawa lākou i ka hoʻopauʻana i nā'ōnaehana a me nā'ōpuni, no laila he mea nui i kaʻaiʻana i nā meaʻai e loaʻa ana i nā huaora B vitamin B.
Ka hui o nā huaora B.
Pono eʻikeʻia he nui loa ka pūʻulu o ka vitamona B a he mauʻano pono kekahi, a me nā huaʻaiʻano hoʻokahi, eia kekahi mau mea:
- huapona B1 - thiamine, pono no ka mea hana. Eia hou, kōkua ia i ka hoʻonuiʻana i nā kumuhana hou o ka ike;
- ʻo ka huaʻaola B2 - riboflavin e hōʻoia ana i ka olakino o ko mākouʻili, nā alanana a me nā membpa mucous;
- huaʻai B3 - nicotinic acid, normalizes metabolism, hoʻonui i ka'ōpiopio pūnaewele a me ka'āpana'ōpū;
- huaʻai B5 - pantothenic acid, kahi mea e komo i ka momona ka momona a he hopena maikaʻi kona ma kaʻili o ka maʻi;
- me ka huaola B6 - pyridoxine, pono e hana i ka mea hoʻohālike no ka hana kuhi, i hanaʻia i loko o ke koko, nā pūpū lolo a me kaʻili;
- huaʻai B9 - folic acid, ka hopena maikaʻi ma ka pūnaewele hematopoietic, e kōkua ana i ka hanaʻana i nā mea hoʻohālike biochemical i ke kino;
- huapona B12 - cyanocobalamin, pono no ka hoʻolālāʻana o ka hana kūpono o ka pūnaewele'ōpiopio;
- Inositol , he waiwai nui i loaʻa ka hopena anti-sclerotic a he hopena maikaʻi nō ia ma ka moku o ka pūpū pūpū, ka'ōpū a me ka'ōpū.
Eia naʻe, no kaʻikeʻana i ka hopena o ka hopena o kēia mau mea,ʻaʻole i lawa kaʻike wale i ka mea o ka huahana e loaʻa ana ka hua B B, ponoʻoe e hōʻano hou i kāuʻai ma ka lilo o kēia mau huahana iʻole e hoʻoulu i ke kino me kēia huaʻa.
ʻO ka meaʻai eʻai ai ka huamaʻa B?
ʻO nā huahana i loaʻa nā huaora o ka hui B, ua māheleʻia i nā hui likeʻole - e like me keʻano o ka heleʻana o kekahi mauʻano huaora. ʻO ka maʻamau,ʻo kēlā me kēia huahana kahi kumu o hoʻokahiʻano:
- ʻikeʻia ka huaʻai B1 i ka palaoa: ka bale, kaʻuala, ka pipi, ka pīni, ka ate, nā kernels kānā, ka lewē, ka berena nui, nā lālā, nā nati;
- ʻikeʻia ka huaʻai B2 ma: nā'ōmato, ka puaʻa hou, ka kāpelu, nā'ōhiʻa, ka pipi, ka lewē o ka mea kūʻai, nā lehua, nā hua;
- ʻikeʻia ka huaʻai B3 i: nā hua walaʻau momona, ka mea hū, kaʻiʻo, ka kānana, ka soy, ka palaoa, nā haloha;
- Hiki ke loaʻa ka Vitamin B5 i loko o: nā'ōmaʻomaʻo o nā mea kanu, ka lole pīnī, nā yolks egg, nā kuʻoki i kuʻiʻia mai nā huapalapala i kauʻoleʻia;
- ʻO ka huaʻai B6 ma nā'āpana liʻiliʻi aia i loko o: kaʻiʻo, nā huahana hua nui loa, iʻa;
- ʻikeʻia ka huaʻai B12 i nā meaʻai me ka huaʻa B9 i: ka lelo, nā hua, ka mela, nā meli, ka pūnaki pūʻupuʻu, nā aniani, meloni, nā alani.
Ma keʻano, aia nā huahana a pau e komo ana i nāʻanoʻano B vitamina: Eia nā huahana: nāʻuala, ka hū (e like me ka pia), kahi, nā hua manu, ka ate holoholona, kekahiʻano o ka berena, a me nā huapalapala waiū.
I kēia manawa, eʻike ana i nā huahana i loko o ka huaʻona B,ʻo ia ka huaʻo ia pono, hiki iāʻoe ke hana i nā mea likeʻole, piha a pololei. Inā loaʻa ka nui o nā hua B i loko o ke kino, ma mua o ka heleʻana i kaʻai, ua lawa ka koho a hoʻomaka eʻai i kahi hua punahele i laila e loaʻa ai kēia huaʻaola, a laila e liloʻoe i meaʻoi aku ka ikaika, olakino, aʻoi aku ke kūʻokoʻa i nā maʻi likeʻole.