Cov zaub mov twg muaj cov vitamins B

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Pab nqaij nrog nplooj ntsuab yuav muab ob npaug rau nws cov txiaj ntsig kev noj qab haus huv.

Cov vitamins ntawm pab pawg B yog cov "khawm" uas ua rau tib neeg muaj zog thiab muaj zog. Lawv cov dej num muaj ntau haiv neeg, tab sis feem ntau lawv ua rau ib qho tseem ceeb tshaj plaws ua haujlwm: pab lub cev tsim lub zog los ntawm cov zaub mov thiab thauj cov khoom noj mus rau tag nrho cov kabmob thiab cov ntaub so ntswg.

Cov pab pawg B sib xyaw ua ke yim B Vitamins, txhua tus koom nrog hauv ib txoj hauv kev los yog lwm qhov hauv lub zog metabolism. Ntawm no lawv yog:

• B1 (thiamine): RDA yog li 1.2 mg.
• B2 (riboflavin): txog 1.3 mg.
• B3 (niacin): txog 16 mg.
• B5 (pantothenic acid): txog 5 mg.
• B6 (pyridoxine): 1.3 mg.
• B7 (biotin): txog 30 mcg.
• B9 (folic acid): txog 400 mcg.
• B12 (cobalamins): txog 2.4 mcg.

Hmoov tsis zoo, tsis muaj cov vitamins uas tau teev tseg, tshwj tsis yog B12, peb lub cev tsis tuaj yeem khaws B-complex vitamin deficiency thiab supplementation. Yog li ntawd, txhawm rau kom muaj zog thiab muaj zog, lawv yuav tsum tau txais los ntawm cov khoom noj txhua hnub.

Cov vitamins B muaj nyob hauv ntau cov khoom noj. Tab sis txhawm rau hu ib yam dab tsi "nplua nuj nyob rau hauv vitamin B", nws yuav tsum muaj tsawg kawg yog 20% ntawm qhov yuav tsum tau noj txhua hnub ntawm ib los yog lwm yam B-tiv thaiv.

Cov vitamins B muaj txiaj ntsig zoo dua thaum noj ua ke nrog ib leeg es tsis yog tus kheej.

Ntawm no yog 8 cov ntaub ntawv sau tseg cov khoom lag luam hais txog cov ntsiab lus ntawm ib lossis ntau cov vitamins B ib zaug.

1. Salmon

Salmon yog ib qho khoom muaj nqis: nws muaj xya ntawm yim B-vitamin, vim qee qhov kev nkag siab tsis zoo, tsuas yog biotin tau ploj lawm. Nyob rau tib lub sijhawm, plaub cov vitamins tau nthuav tawm hauv cov koob tshuaj zoo heev. Yog li, nrog 100-gram ib feem ntawm cov ntses, nyoos, ci los yog steamed, koj yuav tau txais ntses, salmon, Atlantic, qus, siav, qhuav cua sov:

• B2 (riboflavin) - yuav luag 30% ntawm tus nqi txhua hnub;
• B3 (niacin) - 50%;
• B6 (pyridoxine) - 47%;
• B12 (cobalamin) - 51%.

Tsis tas li ntawd, salmon yog nplua nuj nyob rau hauv noj qab haus huv omega-3 fatty acids, nrog rau cov protein thiab selenium.

2. Taub

Cov dej qab zib "kwv tij" ntawm salmon kuj muaj cov vitamins B. Los ntawm 100 g ntawm raw los yog siav trout, koj tau txais ntses, trout, sib tov hom, siav, qhuav cua sov:

• B1 (thiamine) - txog 30% ntawm tus nqi txhua hnub;
• B2 (riboflavin) - 25%;
• B3 (niacin) - txog li 30%;
• B5 (pantothenic acid) - tshaj 20%;
• B12 (cobalamin) - 125%.

3. daim siab

Nqaij nyuj, nqaij npuas, yaj, nqaij qaib - nws tsis muaj teeb meem. Yog tias koj noj daim siab, nco ntsoov kom tau txais koob tshuaj zoo ntawm cov vitamins B, tag nrho yim hom.

Piv txwv li, ib qho 100-gram ntawm kib los yog boiled nqaij nyug siab muaj nqaij nyug, ntau yam nqaij thiab los ntawm cov khoom, daim siab, siav, pan-kib:

• B2 (riboflavin) - ntau tshaj 200% ntawm tus nqi txhua hnub;
• B3 (niacin) - txog 90%;
• B5 (pantothenic acid) - yuav luag 70%;
• B6 (pyridoxine) - ntau dua 50%;
• B7 (biotin) - ntau dua 130%;
• B9 (folic acid) - 65%;
• B12 (cobalamins) - tshaj 1200%.

Tsis txhob ntshai dhau qhov kev cai: lub cev muaj peev xwm tswj tau cov vitamins B uas tau muab rau hauv cov zaub mov, thiab yuav tsis noj ntau dhau. Tsis tas li ntawd nyob rau hauv daim siab muaj ntau vitamin A, proteins, tooj liab, hlau.

4. Nqaij nyuj

Nqaij nyuj muaj rau ntawm yim B vitamins, tsis suav nrog biotin thiab folate. Ntawm no yog ntau npaum li cas nqaij nyuj, sab saum toj sirloin, sib cais lean thiab rog, txiav rau 0 "rog, tag nrho cov qib, siav, broiled [Sirloin steak, Sirloin strip] koj yuav tau txais los ntawm kev noj 100 grams (uas yog hais txog ib nrab ntawm nruab nrab steak) ntawm kib. los yog boiled nyuj:

• B3 (niacin) - txog li 40% ntawm tus nqi txhua hnub;
• B6 (pyridoxine) - ntau dua 30%;
• B12 (cobalamins) - txog 30%.

Muaj tsawg dua lwm cov vitamins B hauv nqaij nyuj - txog li 10%. Txawm li cas los xij, qhov tseeb no tuaj yeem them nyiaj ib nrab los ntawm kev noj cov nqaij nrog nplooj ntsuab.

5. spinach thiab lwm yam nplooj ntsuab

Cov nplooj ntsuab - tshwj xeeb tshaj yog spinach, lettuce, collard zaub, turnip zaub - yog cov nroj tsuag nplua nuj tshaj plaws ntawm folate (vitamin B9). Piv txwv li, 85 grams nyoos spinach muaj spinach, nyoos tshaj 40% ntawm cov nqi txhua hnub ntawm cov khoom no. Nyob rau hauv tib tus nqi ntawm siav (boiled los yog ci nyob rau hauv ib lub ncuav) - txog 30%.

6. Nqaij npuas

Zoo li nyuj, nqaij npuas muaj ntau cov vitamins B. Thiab tshwj xeeb tshaj yog thiamine, uas tseem tsis txaus nyob rau hauv nqaij nyuj. Ntawm no yog yam koj tau txais nqaij npuas, tshiab, loin, sirloin (chops), tsis muaj pob txha, sib cais lean nkaus xwb, siav, broiled los ntawm noj 100 g ntawm, piv txwv li, nqaij npuas loin chop:

• B1 (thiamine) - txog li 70% ntawm tus nqi txhua hnub;
• B2 (riboflavin) - mus txog 25%;
• B3 (niacin) - txog 25%;
• B6 (pyridoxine) - mus txog 30%.

7. Qaib qe

Yuav luag qhov tseem ceeb tshaj plaws ntawm biotin hauv peb cov khoom noj. Nyob rau hauv ib tug loj boiled qe - yuav luag 35% ntawm tus nqi txhua hnub B7 Kev txiav txim siab ntawm biotin cov ntsiab lus ntawm cov khoom noj uas siv raug thiab rhiab HPLC / avidin khi. Ntau tuaj yeem pom tsuas yog hauv daim siab.

Muaj tseeb, muaj ib qho tseem ceeb: qe yog noj zoo tshaj plaws boiled, kib los yog ci. Raw protein muaj avidin, ib yam khoom uas khi rau biotin thiab ua rau nws nyuaj rau Biotin nqus nws hauv cov hnyuv. Kev kho cua sov rhuav tshem avidin thiab koj tau txais ntau B7.

8. Oysters, shellfish thiab mussels

Cov nqaij nruab deg no tshwj xeeb hauv cov vitamin B12: 100 g ntawm ib qho ntawm lawv muaj ntau cov cobalamins uas qhov kev xav tau niaj hnub tshaj li plaub zaug. Tsis tas li ntawd, oysters, shellfish thiab mussels yog qhov chaw ntawm cov vitamins B2 (riboflavin), B1 (thiamine), B3 (niacin) thiab B9 (folic acid).

Plhaub kuj muaj ntau cov roj omega-3, cov proteins thiab cov ntsiab lus tseem ceeb - hlau, zinc, selenium thiab manganese.