15 Healthy Foods dị elu na vitamin B
Ndinaya
- 1. Salmọn
- 2. Akwụkwọ Leafy
- 3. Imeju na Organ Oriri ndi ozo
- 4. Akwa
- 5. Mmiri ara ehi
- 6. Anụ ehi
- 7. Ochicho, Ihe okpokoro na Osisi
- 8. Mkpụrụ osisi
- 9. Ọkụkọ na Turkey
- 10. Yogọt
- 11. Nri oriri na nri Brewer
- 12. Ezi
- 13. Mkpụrụ osisi e wusiri ike
- 14. Azụ
- 15. Sunflower Mkpụrụ
- Isi Okwu
Enwere vitamin B asatọ - a na-akpọkọta vitamin B dị mgbagwoju anya.
Ha bụ thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) na cobalamin (B12).
Ọ bụ ezie na vitamin nke ọ bụla nwere ọrụ pụrụ iche, ha na-enyerekarị ahụ gị aka iwepụta ume ma mepụta ụmụ irighiri ihe dị mkpa na mkpụrụ ndụ gị (1).
Ewezuga B12, ahụ gị enweghị ike ịchekwa vitamin ndị a ogologo oge, yabụ ị ga-etinyeju ha oge niile site na nri (1).
Ọtụtụ nri na-enye vitamin B, mana ka ewere dị ka vitamin dị elu, nri ga-enwerịrị opekata mpe 20% nke Refere Daily Daily Intake (RDI) kwa otu. N'aka nke ọzọ, a na-ewere nri nke nwere 10-19% nke RDI ka ọ bụ ezigbo isi mmalite (2).
Nke a bụ nri iri na ise dị mma na otu ma ọ bụ karịa vitamin B.
1. Salmọn
Azụ a na-edozi ahụ dị elu n'ọtụtụ vitamin B. Otu gram 3.5 (100-gram) nke salmon nwere (3):
- Thiamine (B1): 18% nke RDI
- Riboflavin (B2): 29% nke RDI
- Niacin (B3): 50% nke RDI
- Mmiri Pantothenic (B5): 19% nke RDI
- Pyridoxine (B6): 47% nke RDI
- Cobalamin (B12): 51% nke RDI
Ọzọkwa, salmọn bụ azụ dị ala-mercury nke dị elu na abụba omega-3 bara uru, yana protein na selenium ().
Na nchikota Salmon dị elu na riboflavin, niacin, B6 na B12, yana ezigbo isi iyi nke thiamine na pantothenic acid. Na mgbakwunye, ọ dị obere na mercury na oke omega-3 abụba na protein.2. Akwụkwọ Leafy
Ọtụtụ akwụkwọ ndụ akwụkwọ ndụ na-apụta maka ọdịnaya ha (B9). Ndị a bụ otu n'ime isi akwụkwọ nri kacha elu (5, 6, 7, 8, 9):
- Akwụkwọ nri, raw: 41% nke RDI n'ime iko 3 (gram 85)
- Akwụkwọ nri, esie ya: 31% nke RDI na iko 1/2 (gram 85)
- Collard elu, esi nri: 20% nke RDI na iko 1/2 (gram 85)
- Gri na elu, esi nri: 25% nke RDI na iko 1/2 (gram 85)
- Mkpụrụ osisi Romaine, raw: 29% nke RDI na iko abụọ (gram 85)
O doro anya na ụfọdụ ikpo ọkụ na-ebibi mmiri n'oge nri, ụfọdụ nwere ike ịfefe na mmiri esi nri. Iji belata oke ụfụ n'oge isi nri, gbanye ahịhịa ahụ ruo mgbe ọ gafere n'etiti nro na nkịrịka (, 11).
Na nchikota Akwụkwọ ndụ akwụkwọ ndụ, ọkachasị akwụkwọ nri, akwa olu, akwụkwọ nri na mkpụrụ akwụkwọ romaine, so n’ime mkpụrụ akwụkwọ nri kacha mma nke folate. Kpoo ha ndu ma obu kpoo ha nwa oge iji chekwaa ihe kachasi.
3. Imeju na Organ Oriri ndi ozo
Agbanyeghị na ọ kachasị ewu ewu, anụ ahụ - ọkachasị imeju - juputara na vitamin B. Nke a bụ eziokwu ma ha si na anụ ehi, anụ ezi, atụrụ ma ọ bụ ọkụkọ (12, 13, 14, 15).
Dịka ọmụmaatụ, gram 3.5-gram (100-gram) nke anụ ehi nwere (12, 16):
- Thiamine (B1): 12% nke RDI
- Riboflavin (B2): 201% nke RDI
- Niacin (B3): 87% nke RDI
- Mmiri Pantothenic (B5): 69% nke RDI
- Pyridoxine (B6): 51% nke RDI
- Baiti (B7): 138% nke RDI
- Belata (B9): 65% nke RDI
- Cobalamin (B12): 1,386% nke RDI
Ọ bụrụ na ị naghị ahụkarị ekpomeekpo siri ike imeju ma ọ bụ na-ele nri anụ ahụ dị ka ihe na-adịghị mma, gbalịa ha ala ma gwakọta ya na ọdịnala ọdịnala nke anụ ala ma ọ bụ tinye ha na nri ndị a na-ahụkarị, dị ka chili.
Na nchikota Anụ anụ ahụ - ọkachasị umeji - dị n’ọtụtụ vitamin B. Iji mee ka imeju na-atọ ụtọ, were anụ nkịtị na-egweri ya ma ọ bụ jiri ya na nri mara ezigbo mma.
4. Akwa
Otu nnukwu akwa nwere 33% nke RDI maka biotin kesara n'etiti nkochi ime akwa na ọcha. N'ezie, akwa bụ otu n'ime isi mmalite biotin - naanị imeju nwere karịa (16, 17).
Akwa nwekwara obere vitamin B ndị ọzọ. Otu akwa (gram 50) sie nri nwere (16, 18):
- Riboflavin (B2): 15% nke RDI
- Mmiri Pantothenic (B5): 7% nke RDI
- Baiti (B7): 33% nke RDI
- Belata (B9): 5% nke RDI
- Cobalamin (B12): 9% nke RDI
Buru n’uche na akwa ọcha nwere akwa avidin, protein nke na-ejikọta biotin ma gbochie ya ịmịkọrọ gị afọ ma ọ bụrụ na ị na-erikarị ọtụtụ akwa ọcha. Isi nri na àkwá adịghị arụ ọrụ nke avidin ma belata ihe egwu dị na nri (17, 19).
Ọ bụrụ na ị naghị eri àkwá, anụ ma ọ bụ anụmanụ ndị ọzọ na ngwaahịa, ị nwere ike izute mkpa biotin gị site na iri nri dịka akwụkwọ nri, mkpụrụ osisi, mkpụrụ, mkpụrụ na ọka niile, nke niile nwere obere biotin (16, 17).
Na nchikota Akwa bụ isi iyi nke biotin, nke abụọ na imeju. Ha na-enye 1/3 nke RDI maka biotin kwa otu, akwa esi.5. Mmiri ara ehi
Otu iko ounce (240 ml) nke mmiri ara ehi na-enye 26% nke RDI maka riboflavin, yana obere vitamin B ndị ọzọ (20):
- Thiamine (B1): 7% nke RDI
- Riboflavin (B2): 26% nke RDI
- Mmiri Pantothenic (B5): 9% nke RDI
- Cobalamin (B12): 18% nke RDI
N’ụzọ a na-atụghị anya ya, ọmụmụ ihe na-egosi na mmiri ara ehi na mmiri ara ehi ndị ọzọ na-abụkarị isi mmalite ndị mmadụ nke riboflavin, na-esote anụ na ọka (,).
Dịka ọmụmaatụ, n'ọmụmụ ihe nlegharị anya karịa ndị okenye 36,000 na Europe, ngwaahịa mmiri ara ehi wetara 22-52% nke riboflavin na nri ndị mmadụ ().
Dị ka ngwaahịa anụmanụ ndị ọzọ, mmiri ara ehi bụkwa ezigbo isi iyi nke B12, na-enye 18% nke RDI kwa 1-cup (240-ml) na-eje ozi (19).
Kedu ihe ọzọ, ị na-etinye B12 kacha mma site na mmiri ara ehi na ngwaahịa mmiri ara ehi ndị ọzọ - na nsị absorption nke 51-79% ().
Na nchikota Mmiri ara ehi na ngwaahịa ndị ọzọ na-emepụta mmiri ara ehi na-agbakọta ihe dịka ụzọ n'ụzọ atọ nke riboflavin kwa ụbọchị chọrọ naanị 1 iko (240 ml). Mmiri ara ehi bụkwa ezigbo isi iyi nke B12 nke ọma.6. Anụ ehi
Anụ ehi nwere ike inye onyinye dị ukwuu na nri vitamin B gị.
N'ime nnyocha ọmụmụ banyere eri nri n'ihe dị ka mmadụ 2,000 nọ na Spain, anụ na ngwaahịa anụ bụ isi mmalite nke thiamine, niacin na pyridoxine ().
Nke a bụ ego nke vitamin B na 3.5 ounce (100-gram) nke bekee sirloin, nke bụ ihe dịka ọkara nha nke obere steak a na-arụkarị n'ụlọ nri (24):
- Thiamine (B1): 5% nke RDI
- Riboflavin (B2): 8% nke RDI
- Niacin (B3): 39% nke RDI
- Mmiri Pantothenic (B5): 6% nke RDI
- Pyridoxine (B6): 31% nke RDI
- Cobalamin (B12): 29% nke RDI
7. Ochicho, Ihe okpokoro na Osisi
Oysters, clams na mussel bụ kpakpando nke B12 na ezigbo riboflavin. Ha na enyekwa ogwu ole na ole nke ‘thiamine’, niacin na folate.
Ihe oriri gram 3.5 ounce (100 gram) nke ọ bụla na-enye (25, 26, 27):
| B vitamin | Oysters,% RDI | Nkume,% RDI | Ihe na-acha anụnụ anụnụ,% RDI |
| Thiamine (B1) | 8% | 10% | 20% |
| Riboflavin (B2) | 26% | 25% | 25% |
| Niacin (B3) | 18% | 17% | 15% |
| Icheta (B9) | 4% | 7% | 19% |
| Cobalamin (B12) | 480% | 1,648% | 400% |
Azụ azụ a dịkwa ọtụtụ na protein na ọtụtụ mineral, gụnyere iron, zinc, selenium na manganese. Ha bu ezigbo uzo nke omega-3 abuba (25, 26, 27).
Na nchikota Oysters, clams na mọsel na-enye nke ọ bụla ma ọ dịkarịa ala ugboro anọ RDI maka vitamin B12 kwa otu. Ha dịkwa elu na riboflavin ma na-enye obere thiamine, niacin na folate.8. Mkpụrụ osisi
Achịcha kachasị ama ama maka ọdịnaya dị elu ha. Ha na-enye obere vitamin B ndị ọzọ, gụnyere thiamine, riboflavin, niacin, pantothenic acid na B6 (28).
Nke a bụ ọdịnaya folate nke 1/2-cup (gram 85) nke esiri esi nri nke mkpo na-erikarị (29, 30, 31, 32, 33, 34, 35, 36):
- Nwa agwa: 32% nke RDI
- Chickpeas (garbanzo agwa): 35% nke RDI
- Edamame (soybean na-acha akwụkwọ ndụ): 60% nke RDI
- Peas akwụkwọ ndụ akwụkwọ ndụ: 12% nke RDI
- Akụrụ agwa: 29% nke RDI
- Mgbazinye: 45% nke RDI
- Agwa pinto: 37% nke RDI
- Yara n'ọkụ soy mkpụrụ: 44% nke RDI
Folate - ma ọ bụ ụdị sịntetik ya folic acid - dị mkpa iji belata ihe ize ndụ nke ụfọdụ nkwarụ ọmụmụ. Rịba ama na pasent RDI ndị dị n'elu na-adabere na RDI nke 400 mcg, ma ụmụ nwanyị dị ime chọrọ 600 mcg kwa ụbọchị (37).
Na nchikota Otutu nkpuru ahihia - dika akuko pinto, agwa ojii na lentil - di elu na nkpuru ogwu, vitamin B di nkpa iji belata nsogbu nke nsogbu omumu.9. Ọkụkọ na Turkey
Ọkụkọ na toki a ma ama maka niacin na pyridoxine ọdịnaya. Anụ ọcha - dị ka ara - na-enyekwu vitamin abụọ ndị a karịa anụ gbara ọchịchịrị - dịka apata - dịka egosiri na tebụl dị n'okpuru.
Nri gram 3.5 (100-gram) nke esiri esi, anụ ọkụkọ na-enweghị akpụkpọ anụ ma ọ bụ toki na-enye (38, 39, 40, 41):
| B vitamin | Ara okuko,% RDI | Ara Turkey,% RDI | Ọkụkọ, anụ gbara ọchịchịrị,% RDI | Turkey, anụ gbara ọchịchịrị,% RDI |
| Riboflavin (B2) | 7% | 8% | 13% | 15% |
| Niacin (B3) | 69% | 37% | 33% | 17% |
| Mmiri Pantothenic (B5) | 10% | 7% | 12% | 14% |
| Pyridoxine (B6) | 30% | 28% | 18% | 19% |
| Cobalamin (B12) | 6% | 7% | 5% | 7% |
Ọ bụrụ na ị nafere akpụkpọ anụ ọkụkọ na-egbu egbu iji belata calorie, echegbula - ihe ka ọtụtụ n'ime vitamin B dị na anụ, ọ bụghị akpụkpọ ahụ (42, 43).
Na nchikota Ọkụkọ na toki, ọkachasị akụkụ anụ ọcha, dị na B3 na B6. Ọkụkọ na-ebutukwa obere riboflavin, pantothenic acid na cobalamin. Ọtụtụ nri na-adị n’ime anụ, ọ bụghị n’ahụ.10. Yogọt
Yogurt ama ama maka riboflavin na ọdịnaya B12. Ọ bụ ezie na nri na-edozi ahụ dịgasị iche iche site na otu aka, ijere yogọt ọkara (44, 45,, 47):
| B vitamin | Yogọt dị ọcha,% RDI kwa iko 2/3 (gram 170) | Yolil vanilla,% RDI kwa iko 2/3 (gram 170) | Yogọt nke Greek,% RDI kwa iko 2/3 (gram 170) | Friji vanilla yogọt,% RDI kwa iko 2/3 (gram 95) |
| Riboflavin (B2) | 18% | 26% | 36% | 20% |
| Cobalamin (B12) | 26% | 35% | 53% | 11% |
Buru n'uche na mgbe flavored, ọtụtụ oyi kpọnwụrụ na refrjiraeto yogurts nwekwara 3-4 teaspoons nke agbakwunye sugars kwa 2/3-iko na-eje ozi - ya mere na-enwe ha na-edozi (45,, 47).
Storelọ ahịa na-erekwa ọtụtụ ihe ndị ọzọ na-enweghị mmiri ara ehi yogọt, dị ka soy ferment, almọnd ma ọ bụ yogurts. Otú ọ dị, ngwaahịa ndị a - belụsọ ma ewusiri ike - n'ozuzu ha abụghị ezigbo isi mmalite nke riboflavin ma ọ bụ B12 ().
Na nchikota Yogurt bu ihe di elu na B2 na B12, mana uzo yogot ozo abughi ezigbo uzo nke vitamin ndia ma oburu na ha siri ike. Belata oke yogọt na-atọ ụtọ shuga.11. Nri oriri na nri Brewer
Yist na-edozi ahụ na yist nke brewer anaghị arụ ọrụ, nke pụtara na ịnweghị ike iji ha mee achịcha. Kama nke ahụ, ndị mmadụ na-eji ha eme ka nri na nri nke nri sie ike.
Achịcha ndị a nwere vitamin B ma bụrụ ndị a na-ewusi ike na ha - ọkachasị yist na-edozi ahụ. Ọ bụrụ na agbakwunye ihe ndị na-edozi ahụ, ị ga-ahụ ha edepụtara na ihe ndị dị na label.
Nke a bụ otú yist abụọ ahụ si gbakwunye dabere na 2-tablespoon (15-30-gram) na-eje ozi, ọ bụ ezie na ụkpụrụ ndị a dịgasị iche site na ika (48, 49):
| B vitamin | Achịcha na-edozi ahụ,% RDI | Ihe iko achịcha Brewer,% RDI |
| Thiamine (B1) | 640% | 80% |
| Riboflavin (B2) | 570% | 90% |
| Niacin (B3) | 280% | 50% |
| Mmiri Pantothenic (B5) | 10% | 6% |
| Pyridoxine (B6) | 480% | 40% |
| Icheta (B9) | 60% | 15% |
| Cobalamin (B12) | 130% | 5% |
Ndị anaghị eri anụ na ndị anaghị eri anụ na-ejikarị yist na-edozi ahụ, ebe ọ bụ na e wusiri ike na B12, nke na-esiri gị ike inweta ma ọ bụrụ na ị gaghị eri ngwaahịa anụmanụ ().
Nri achicha achicha nke yist na-edozi ahụ na-emekwa ka ọ bụrụ ewu ewu dị ka ihe sizinin. Ihe iko achịcha Brewer, nwere ike ịtọ ilu ma nwee ike ịgwakọta ya karịa nri dị ka ire ụtọ, akwa salad ma ọ bụ ofe.
Na nchikota Yist na-edozi ahụ na yist nke brewer na-ebu nnukwu vitamin B - mana akụkụ dị oke mkpa nke vitamin na nri na-edozi ahụ, gụnyere B12. Enwere ike iji ngwaahịa ndị a gbakwunye uto ma ọ bụ nri na nri ndị ọzọ.12. Ezi
Dị ka anụ ndị ọzọ, anụ ezi nwere ọtụtụ vitamin B. Ọ bụ ihe a na-ahụkarị maka nnukwu thiamine, nke anụ ehi na-enye obere.
Ngwunye ezi anụ ezi nke 3.5-ounce (100-gram) na-enye (51):
- Thiamine (B1): 69% nke RDI
- Riboflavin (B2): 24% nke RDI
- Niacin (B3): 24% nke RDI
- Mmiri Pantothenic (B5): 9% nke RDI
- Pyridoxine (B6): 27% nke RDI
- Cobalamin (B12): 14% nke RDI
Iji mee ka anụ ezi bụrụ nhọrọ dị mma, họrọ maka mkpịsị ụkwụ, nke dị ala karịa abụba na calorie karịa ubu ubu (nke a na-ejikarị anụ ezi ewepụta), ihe ndozi na anụ ezi (52).
Na nchikota Anụ anụ ezi dị elu na thiamine, riboflavin, niacin na B6. Ubi ezi nke anụ ezi nwere ike ịda mbà ma belata na calorie karịa ubu ubu, ihe ndozi na anụ ezi.13. Mkpụrụ osisi e wusiri ike
Nri ụtụtụ na-enwekarị vitamin ndị ọzọ, gụnyere vitamin B. Lelee maka ha na ndepụta ihe eji eme ().
B vitamin ndị a na-agbakwunye na ọka bụ thiamine, riboflavin, niacin, B6, folate (dị ka sịntetik folic acid) na B12. Onu ogugu di na otutu akara aka - ya bu, Cheerios na Total nke General Mills na Raisin Bran site na Post - bu (54, 55, 56):
| B vitamin | Cheerios,% RDI kwa iko 1 (gram 28) | Na ngụkọta,% RDI kwa iko 3/4 (gram 30) | Raisin Bran,% RDI kwa iko 1 (gram 59) |
| Thiamine (B1) | 25% | 100% | 25% |
| Riboflavin (B2) | 2% | 100% | 25% |
| Niacin (B3) | 25% | 100% | 25% |
| Mmiri Pantothenic (B5) | - | 100% | - |
| Pyridoxine (B6) | 25% | 100% | 25% |
| Icheta (B9) | 50% | 100% | 50% |
| Cobalamin (B12) | - | 100% | 25% |
Buru n'uche na ọtụtụ ọka ụtụtụ e wusiri ike dị na shuga na ọka a nụchara anụcha. Họrọ ngwaahịa nke na-erughị gram 5 nke shuga kwa otu na ọka dum - dị ka ọka wit dum ma ọ bụ oat dum - edepụtara dị ka ihe izizi mbụ.
Na nchikota Nri ụtụtụ na-atụkwasịkarị thiamine, riboflavin, niacin, folic acid, B6 na B12. Fọdụ nwere ihe ruru 100% nke RDI maka vitamin ndị a. N'agbanyeghị nke ahụ, ọ dị mkpa ịhọrọ ọka ndị ejiri ọka na-enweghị oke na shuga dị ntakịrị.14. Azụ
Azu, mmiri azu di na salmon nwere otutu vitamin B.
Nri gram 3.5 ounce (100-gram) nke azụ azụ na-enye (57):
- Thiamine (B1): 28% nke RDI
- Riboflavin (B2): 25% nke RDI
- Niacin (B3): 29% nke RDI
- Mmiri Pantothenic (B5): 22% nke RDI
- Pyridoxine (B6): 12% nke RDI
- Cobalamin (B12): 125% nke RDI
Tụkwasị na nke a, trout bụ ezigbo ezigbo protein, ọgaranya omega-3 abụba na obere mercury (57,).
Na nchikota Trout dị elu na thiamine, riboflavin, niacin, pantothenic acid na vitamin B12. O nwekwara protein buru ibu na abụba omega-3.15. Sunflower Mkpụrụ
Mkpụrụ osisi sunflower bụ otu n'ime ihe ọkụkụ kacha mma nke pantothenic acid. Vitamin B a nwetara aha ya site na okwu Grik "pantos," nke putara "ebe nile," n'ihi na achota ya na otutu ihe oriri na anumanu - mana otutu mgbe (59).
N'ụzọ dị ịrịba ama, 1 ounce (gram 28) nke mkpụrụ sunflower na-ebu 20% nke RDI maka pantothenic acid. Mkpụrụ osisi Sunflower bụkwa ezigbo isi iyi nke niacin, folate na B6 (60).
Sunflower mkpụrụ butter, na-ewu ewu n'etiti ndị nwere nut allergies, bụ ihe magburu onwe isi iyi nke pantothenic acid nakwa.
Nke a bụ ihe atụnyere nke vitamin B nke mkpụrụ sunflower na sunflower mkpụrụ butter (60, 61):
| B vitamin | Mkpụrụ sunflower,% RDI kwa 1 ounce (gram 28) | Sunflower mkpụrụ bọta,% RDI kwa tablespoons 2 (gram 32) |
| Niacin (B3) | 10% | 8% |
| Pyridoxine (B6) | 11% | 12% |
| Mmiri Pantothenic (B5) | 20% | 22% |
| Icheta (B9) | 17% | 18% |
Isi Okwu
Iri oke vitamin asatọ dị mgbagwoju anya na-etinye gị n'okporo ụzọ maka nri siri ike.
Fọdụ isi nri nke vitamin B gụnyere anụ (ọkachasị imeju), nri mmiri, anụ ọkụkọ, akwa, ngwaahịa mmiri ara ehi, mkpo nri, akwụkwọ ndụ akwụkwọ ndụ, mkpụrụ na nri siri ike, dịka nri ụtụtụ na yist na-edozi ahụ.
Ọ bụrụ na ị machibido oriri gị site na ụfọdụ nri dị iche iche n'ihi nfụkasị ma ọ bụ nri, ohere ị nwere maka vitamin B nwere ike ịbawanye ụba.
Ọ bụrụ na ị na-eche ma ị na-enweta vitamin B zuru oke, gbalịa mmemme ịntanetị n'efu iji soro ma nyochaa nri gị na izu niile. Nwere ike ịmezie usoro iri nri gị iji hụ na ị na-enweta vitamin ị chọrọ.
Ike
Kedu ihe bụ uru Homeopathic na ojiji nke Dulcamara (Nightshade)?
