Nona waiwai i nā hua B

Nā hua'ōlelo e pili ana i nā mea pono. ʻOiai me kaʻai kaulike,ʻaʻole i loaʻa i kahi kanaka hou ka nui o ka nui o nā huaʻai. Aʻo ka māhele holoʻokoʻa,ʻo ia i nā makahiki i hala iho nei, ua ho'ēmi pinepineʻia ka'ikehuhu o kekahi kanaka. No laila, hoʻomaka ke kanaka e hoʻemi i ka meaʻai a loaʻa ka nui o ka meaʻai. Eia kekahi,ʻo kā lākou waihona i nā meaʻai likeʻole, nā mea kanu a me nā hua e pili pono ana i ka wā. Lawe lākou i ka hana nui ma ka hanahana ike.

Nā huahana i loaʻa nā huaora o ka hui B:

• ʻO Pine Pine.
• Kuhi a me nā puʻupaʻa.
• Leve.
• ʻOi.
• ʻO Walnuts.
• 'Aleʻaleʻa ka lauoho.
• Ka haku mele.
• ʻO Walnuts.
• Pistachio.
• Keiki hipa.

ʻO ka Vitamin B1 a inoa'ē aʻe paha he thiamine. Ināʻoleʻo ia,ʻaʻole hiki ke ola nā pūnaewele o ko mākou kino, aʻo nā mea makaʻuʻole. ʻO kona kumu nui ka hoʻonāʻana i ka lolo.

Aia ka Thiamine i loko o nā mea kanu a me nā hua, a me:

• ʻO Pshene.
• Pistachios.
• I ka pea.
• ʻO ka'ōpī.
• ʻOhi.
• ʻO ke kumu.
• Pāpī kapaʻa.

ʻO ka Vitamin B2 a iʻole kekahi inoa'ē aʻe - riboflavin e hoʻonanea i ka hana o ke ake a me ka pūnaewele makaʻuʻole. He hapa nuiʻo ia i ka haʻihaʻiʻana o nā meaola, nā momona a me nā'ōpona. Ma muli o ka nele o ka riboflavin i loko o ke kino kanaka, hoʻomaka ke hypovitaminosis.

Nui nā waiwai i loko o laila:

• 'Aleʻaleʻa ka lauoho.
• ʻAmona.
• ʻO Cocoa.
• Hoʻopili.
• Ka haku mele.
• Eʻai i ka meaʻai.
• 'Ohihi.

ʻO ka Vitamin B3 ke hoʻohaʻahaʻa i ke koko a hoʻoulu i ke olakoko. Loaʻa iā ia i loko o nā kīʻaia, ka pīni, ka pī a me nā popo, a pēlā pū me ka buckwheat a me ka laiki.

Pono pono ka Vitamin B4 no ke kino e mālama mau i ka iwi pale o ka lolo. Nui nā waiwai i loko o laila:

• ʻO ke akepaʻa o ka pipi.
• Hoʻopulu'ōwili.
• ʻO ka moa o ka moa.
• Huahana Macaroni.
• ʻO nā kumukūʻai Buckwheat.

ʻO ka Vitamin B5 a me ke acid pantothenic ka mea i komo i loko o ka metabolism o nā protein, nā momona a me nā'aleko. Loaʻaʻo ia i ka mea hū, ka waiū, ka cheese a me ka puaʻa'ākiʻi.

Pono e hoʻokaʻawaleʻia nā Vitamini B6 a me B12, no ka mea e kākoʻo ana lākou i keʻano o nā iwi, nā niho a me nā'ā'ī. Eia hou, hoʻonui lākou i ke kū'ēʻana o ke kino i nā maʻi likeʻole. Loaʻa i ko lākou nui pono,ʻo ka lauoho a me nā kui o kahi kanaka e ulu koke loa.

ʻO wai nā meaʻai e loaʻa ana i ka hua B6 a me B12?

• 'Okela.
• Pākē.
• Pākē.
• Pākena.
• ʻOkakopa.
• Sardine.
• ʻO nā puʻupaʻa.
• 'Alahi.
• ʻO Cheeses.
• ʻO Brynza.
• 'Ohihi.

ʻO kona kumuhana nui ma keʻano he kūpono ia i ka hoʻomehanaʻana, aʻo ia ma loko o ka pāluhi lōʻihiʻaʻole e lilo kāna hana.

ʻO ka Vitamins B7 a me B8 ke komo i ka hana hoʻokele ike, kahi maikaʻi e pili ana i ka hana o ka pūnaewele puʻupuʻu. Nui nā waiwai i loko o laila:

• ʻO kaʻiʻo he puaʻa.
• Milk kalo.
• Pane.
• ʻO kaʻalani.
• Lentils.
• Peʻa.
• Oatmeal.
• Nā hua waina.
• Kāpena.
• Kepau.

ʻO ka Vitamin B9 aiʻole ka folic acid he mea nui no ka hana maʻamau o ka'ōnaehana'ōpena. Hoʻoulu ia i kaʻai, a ke hoʻolako i kahi helena maikaʻi i kaʻili.

Nona waiwai i ka folic acid:

• ʻOi.
• Ke kuhi o ke kuhikuhi.
• ʻO nā meaʻai ka walnuts.
• Pākē.
• Oat groats.
• He maloʻo ka milu.

ʻO ka Vitamin B10 aiʻole ka paraaminobenzoic acid e kauʻia e nā kauka no nā maʻi e hiki mai ana: nāwaliwali o ka noʻonoʻo, nā wela, ka lauoho lauoho. ʻO ka Vitamin B11 hoʻonui i ka hana o nā puʻupaʻa, nāʻiʻo, ka naʻau, a me ka lolo. Hoʻohanaʻia ia i kekahi mau lāʻau.