15 Zvikafu zvine hutano Zvakakwira muB Vititamini

Zvemukati

• 1. Salmoni
• 2. Mashizha Greens
• 3. Chiropa uye Zvimwe Nyama dzeNyama
• 4. Mazai
• 5. Mukaka
• 6. Nzombe
• 7. Oysters, Clams uye Mussels
• 8. Mbesa
• 9. Huku neTurkey
• 10. Yogati
• 11. Nutritional uye Brewer's Mbiriso
• 12. Nguruve
• 13. Zviyo Zvakasimbiswa
• 14. Trout
• 15. Mbeu yezuva
• Icho Chinokosha

Kune mavitamini B masere - pamwe chete anonzi B akaoma mavhitamini.

Ivo thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) uye cobalamin (B12).

Kunyangwe imwe yeaya mavitamini ane mabasa akasarudzika, anowanzo batsira muviri wako kuburitsa simba uye kuita mamorekuru akakosha mumasero ako (1).

Kunze kweB12, muviri wako haugone kuchengeta mavitamini aya kwenguva yakareba, saka unofanirwa kuazadza nguva dzose kuburikidza nechikafu (1).

Zvikafu zvakawanda zvinopa mavitamini B, asi kuti zvionekwe sevhitamini yakakwira, chikafu chinofanirwa kuve neinosvika makumi maviri muzana yeReferensi Yekudyiwa Kwezuva nezuva (RDI) pakushanda. Neimwe nzira, chikafu chine 10-19% yeiyo RDI inoonekwa seyakanaka sosi (2).

Heano gumi neshanu ezvikafu zvine hutano zvakakwirira muvhitamini imwe kana kupfuura maB.

1. Salmoni

Iyi hove-inotenderedza hove ine hutano yakakwira mumavhitamini mazhinji B. A 3.5-ounce (100-gramu) yakabikwa kushumirwa yesalmoni ine (3):

• Thiamine (B1): 18% yeiyo RDI
• Riboflavin (B2): 29% yeiyo RDI
• Niacin (B3): 50% yeiyo RDI
• Pantothenic acid (B5): 19% yeiyo RDI
• Pyridoxine (B6): 47% yeiyo RDI
• Cobalamin (B12): 51% yeiyo RDI

Pamusoro pezvo, salmon ihove yepasi-mercury iyo yakakwira mune inobatsira omega-3 mafuta, pamwe neprotein uye selenium ().

Pfupiso Salmon yakakwira mu riboflavin, niacin, B6 uye B12, pamwe chete nesosi yakanaka ye thiamine uye pantothenic acid. Uyezve, yakaderera mumekiyuri uye yakakwira mu omega-3 mafuta uye mapuroteni.

2. Mashizha Greens

Miti yakati wandei yakasvibira inomira nekuda kwavo folate (B9) zvemukati. Idzi ndidzo dziri pakati pemanyuko epamusoro emuriwo (5, 6, 7, 8, 9).

• Sipinachi, mbishi: 41% yeiyo RDI mumikombe mitatu (85 gramu)
• Sipinachi, yakabikwa: 31% yeiyo RDI mune 1/2 mukombe (85 gramu)
• Collard miriwo, yakabikwa: 20% yeiyo RDI mune 1/2 mukombe (85 gramu)
• Turnip magidhi, yakabikwa: 25% yeiyo RDI mune 1/2 mukombe (85 gramu)
• Romaine lettuce, mbishi: 29% yeiyo RDI mumakapu maviri (85 gramu)

Sezvineiwo, imwe folate inoparadzwa nekupisa panguva yekubika, uye vamwe vanogona kuendesa kumvura yekubika futi. Kuti udzikise kurasikirwa kwefolate panguva yekubika, pusha iwo magidhi kusvika pakati nepakati nyoro uye crisp (, 11).

Pfupiso Mashizha mashizha, kunyanya sipinashi, collards, turnip greens uye romaine lettuce, ndeimwe yemhando dzakanakisa miriwo folate. Nakidzwa nazvo zvakasvibirira kana kuvapisa zvakapfupika kuti vachengetedze zvakanyanya folate.

3. Chiropa uye Zvimwe Nyama dzeNyama

Kunyangwe isiri kunyanya kufarirwa, nyama yemuviri - kunyanya chiropa - yakazara nemaB mavitamini. Izvi ndezvechokwadi kunyangwe zvichibva kumombe, nyama yenguruve, gwayana kana huku (12, 13, 14, 15).

Semuenzaniso, 3.5-ounce (100-gramu) inoshumirwa yechiropa chemombe ine (12, 16):

• Thiamine (B1): 12% yeiyo RDI
• Riboflavin (B2): 201% yeiyo RDI
• Niacin (B3): 87% yeiyo RDI
• Pantothenic acid (B5): 69% yeiyo RDI
• Pyridoxine (B6): 51% yeiyo RDI
• Biotin (B7): 138% yeiyo RDI
• Folate (B9): 65% yeiyo RDI
• Cobalamin (B12): 1,386% yeiyo RDI

Kana iwe usina kujaira hwechiropa hwakasimba hwekunaka kana kuona nyama yemuviri seisingafadzi, edza pasi uye wosanganiswa nekucheka kwetsika kwenyama yepasi kana kuwedzera kune chikafu chakarungwa zvakanyanya, senge chili.

Pfupiso Nyama yemuviri - kunyanya chiropa - yakakwira mumavhitamini mazhinji eB. Kuti chiropa chiwedzere kunakirwa, chigaye nekucheka nyama kwakawanda kana kuchishandisa mune chikafu chakarungwa kwazvo.

4. Mazai

Rimwe zai hombe rine 33% yeRDI yebiotin inoparadzirwa pakati peiyo yol uye chena. Muchokwadi, mazai ndiwo emhando yepamusoro biotin - chiropa chete chine zvimwe (16, 17).

Mazai anewo madiki mashoma emamwe mavitamini B. Rimwe hombe (50-gramu) yakabikwa zai rine (16, 18):

• Riboflavin (B2): 15% yeiyo RDI
• Pantothenic acid (B5): 7% yeiyo RDI
• Biotin (B7): 33% yeiyo RDI
• Folate (B9): 5% yeiyo RDI
• Cobalamin (B12): 9% yeiyo RDI

Ziva kuti mazai machena mbishi ane avidin, puroteni inosunga ne biotin uye inodzivirira kupinza kwayo mumatumbu ako kana uchigara uchidya yakawanda yemazai machena. Kubika mazai kunobatsira avidin uye kunoderedza njodzi dzekuchengetedza chikafu (17, 19).

Kana iwe ukasadya mazai, nyama kana zvimwe zvigadzirwa zvemhuka, unogona kusangana nezvido zvako zvebiotin nekudya chikafu senge miriwo, michero, nzungu, mhodzi uye tsanga dzakazara, izvo zvese zvine hushoma hwebiotin (16, 17).

Pfupiso Mazai ndiwo sosi yepamusoro yebiotin, yechipiri chete kune chiropa. Ivo vanopa 1/3 yeiyo RDI yebiotin pane imwe chete, yakabikwa zai.

5. Mukaka

Imwe 8-ounce mukombe (240 ml) yemukaka inopa 26% yeRDI ye riboflavin, pamwe nemari diki yemamwe mavitamini B (20):

• Thiamine (B1): 7% yeiyo RDI
• Riboflavin (B2): 26% yeiyo RDI
• Pantothenic acid (B5): 9% yeiyo RDI
• Cobalamin (B12): 18% yeiyo RDI

Zvisingashamisi, ongororo dzinoratidza kuti mukaka uye zvimwe zvinogadzirwa nemukaka zvinowanzove sosi yepamusoro yevanhu riboflavin, inoteverwa nenyama nezviyo (,).

Semuenzaniso, mune ongororo yekuongorora mune vanhu vanopfuura makumi matatu nemazana matatu muEurope, zvigadzirwa zvemukaka zvakapa 22-52% yeriboflavin muzvikafu zvevanhu ().

Kufanana nezvimwe zvigadzirwa zvemhuka, mukaka zvakare sosi yakanaka yeB12, ichipa 18% yeiyo RDI pa1-mukombe (240-ml) inoshumira (19).

Zvakare, iwe unotora B12 zvakanakisa kubva mumukaka uye nezvimwe zvigadzirwa zvemukaka - pamwe nemabatiro ekutora e51-79% ().

Pfupiso Misi uye zvimwe zvinogadzirwa nemukaka zvinotakura chinenge chetatu cheyako yezuva nezuva riboflavin inodiwa mukapu imwe chete (240 ml). Misi zvakare yakanaka sosi yakanyatso nyudzwa B12.

6. Nzombe

Nzombe inogona kupa mupiro mukuru kune yako B vhitamini inodya.

Mune ongororo yekutarisa tsika dzekudya mune vangangoita zviuru zviviri muSpain, nyama uye nyama zvigadzirwa zvainyanya kuita thiamine, niacin uye pyridoxine ().

Heino huwandu hweB mavitamini mu 3.5-ounce (100-gramu) akachekwa e sirloin steak, iri rinenge hafu yesayizi yenyoka diki kwazvo inowanzoshandiswa mumaresitorendi (24):

• Thiamine (B1): 5% yeiyo RDI
• Riboflavin (B2): 8% yeiyo RDI
• Niacin (B3): 39% yeiyo RDI
• Pantothenic acid (B5): 6% yeiyo RDI
• Pyridoxine (B6): 31% yeiyo RDI
• Cobalamin (B12): 29% yeiyo RDI

Pfupiso Nzombe inozvirumbidza yakawandisa B3, B6 uye B12. 3.5-ounce (100-gramu) inoshandira zvekushandisa chinenge chetatu cheRDI yeimwe yeaya mavitamini, kuwedzera kune zvidiki zvidiki zveimwe B mavitamini.

7. Oysters, Clams uye Mussels

Oysters, clams uye mussels inzvimbo stellar sosi yeB12 uye yakanakisa sosi ye riboflavin. Vanopawo zvidiki zvidiki zveiamine, niacin uye folate.

Iyo 3.5-ounce (100-gramu) yakabikwa kushumirwa yega yega inopa (25, 26, 27):

B mavhitaminzi	Oysters,% RDI	Kupwanya,% RDI	Mussels yeblue,% RDI
Thiamine (B1)	8%	10%	20%
Riboflavin (B2)	26%	25%	25%
Niacin (B3)	18%	17%	15%
Folate (B9)	4%	7%	19%
Cobalamin (B12)	480%	1,648%	400%

Aya makobvu zvakare akakwirira mumapuroteni uye akawanda mamineral, anosanganisira iron, zinc, selenium uye manganese. Ivo sosi yakanaka ye omega-3 mafuta futi (25, 26, 27).

Pfupiso Oysters, clams uye mussels imwe neimwe inopa kanokwana kana iyo RDI yevhitamini B12 pakushanda. Izvo zvakare zvakakwirira mu riboflavin uye zvinopa zvidiki zvidiki zve thiamine, niacin uye folate.

8. Mbesa

Nyemba dzinonyanya kuzivikanwa nekuda kwavo kwakanyanya folate. Ivo zvakare vanopa mashoma mashoma emamwe B mavitamini, anosanganisira thiamine, riboflavin, niacin, pantothenic acid uye B6 (28).

Heano mafiroti e1 / 2-mukombe (85-gramu) yakabikwa kushumirwa yedzimwe dzinowanzo kudyiwa nyemba (29, 30, 31, 32, 33, 34, 35, 36):

• Nyemba nhema: 32% yeiyo RDI
• Chickpeas (garbanzo bhinzi): 35% yeiyo RDI
• Edamame (green soya): 60% yeiyo RDI
• Pea dzakasvibirira: 12% yeiyo RDI
• Itsvo bhinzi: 29% yeiyo RDI
• Lentils: 45% yeiyo RDI
• Pinto bhinzi: 37% yeiyo RDI
• Yakakangwa nzungu dzesoya: 44% yeiyo RDI

Folate - kana fomu yayo yekugadzira folic acid - yakakosha pakuderedza njodzi yehumwe hurema hwekuzvara. Ziva kuti iyo RDI muzana pamusoro yakavakirwa paRDI ye400 mcg, asi vakadzi vane nhumbu vanoda 600 mcg zuva nezuva (37).

Pfupiso Mbesa zhinji - senge bhinzi yepinto, bhinzi dema uye nyemba - dzakakwira kwazvo, vhitamini B yakakosha pakuderedza njodzi yehumwe hurema.

9. Huku neTurkey

Chicken uye turkey zvinonyanya kuzivikanwa kune yavo niacin uye pyridoxine zvemukati. Nyama chena - senge zamu - inopa akawanda aya mavitamini maviri pane nyama yakasviba - senge chidya - sezvakaratidzwa mutafura iripazasi.

3.5-ounce (100-gramu) inoshumirwa yehuku yakabikwa, isina ganda kana turkey inopa (38, 39, 40, 41):

B mavhitaminzi	Chipfuva chehuku,% RDI	Turkey zamu,% RDI	Nyama yehuku, nyama yakasviba,% RDI	Turkey, nyama yakasviba,% RDI
Riboflavin (B2)	7%	8%	13%	15%
Niacin (B3)	69%	37%	33%	17%
Pantothenic asidhi (B5)	10%	7%	12%	14%
Pyridoxine (B6)	30%	28%	18%	19%
Cobalamin (B12)	6%	7%	5%	7%

Kana iwe ukasvetuka mafuta ane huku yehuku kuti uteme macalorie, usanetseke - mazhinji eB mavitamini ari munyama, kwete ganda (42, 43).

Pfupiso Huku uye turkey, kunyanya iyo chena nyama zvikamu, zvakakwirira muB3 neB6. Nyuchi dzinopawo zvidiki zvidiki zve riboflavin, pantothenic acid uye cobalamin. Zvizhinji zvezvibereko zviri munyama, kwete ganda.

10. Yogati

Yogurt inozivikanwa neiyo riboflavin uye B12 zvemukati. Kunyangwe chikafu chinosiyana nemhando, kupihwa kweiyo yogati mavhareji (44, 45,, 47):

B mavhitaminzi	Yoga yogati,% RDI pa 2/3 mukombe (170 gramu)	Vanilla yogati,% RDI pa 2/3 mukombe (170 gramu)	Plain Greek yogati,% RDI pa 2/3 mukombe (170 gramu)	Frozen vanilla yoghurt,% RDI pa 2/3 mukombe (95 gramu)
Riboflavin (B2)	18%	26%	36%	20%
Cobalamin (B12)	26%	35%	53%	11%

Ramba uchifunga kuti kana yakatsviriridza, akawanda ma yogurts echando uye efriji anewo 3-4 mashupuni eshuga yakawedzerwa pa 2/3-mukombe unoshumira - saka unakirwe nawo zvine mwero (45,, 47).

Zvitoro zvinotengesawo akawanda asiri emukaka yogati dzimwe nzira, senge yakaviriswa soya, maamondi kana ma coconut yogurts. Zvisinei, izvi zvigadzirwa - kunze kwekunge zvakasimbiswa - kazhinji hazvisi manyowa akanaka eriboflavin kana B12 ().

Pfupiso Yogati yakasikwa yakakwira muB2 uye B12, asi dzimwe nzira dzisiri dzemukaka hadzisi tsime dzakanaka dzeaya mavitamini kunze kwekunge dzakasimbiswa. Deredza kudya kwako kweshuga-inotapira yogati.

11. Nutritional uye Brewer's Mbiriso

Mbiriso yezvinovaka uye mbiriso yekubika haina basa, zvichireva kuti haugone kuishandisa kugadzira chingwa. Asi, vanhu vanovashandisa kusimudzira iyo flavour uye zvinovaka muviri chimiro chedhishi.

Iyi mbiriso inongova nemaB mavitamini uye inowanzo simbiswa pamwe chete navo - kunyanya mbiriso yekudya. Kana zvinovaka muviri zvikawedzerwa, uchavaona vakanyorwa muzvinhu zviri pakanyorwa.

Heano maitiro mairi mbiriso inofananidzwa zvichibva pa 2-tablespoon (15-30-gramu) inoshumira, asi izvi zviyero zvinosiyana nemhando (48, 49):

B mavhitaminzi	Mbiriso inovaka muviri,% RDI	Mbiriso yaBrewer,% RDI
Thiamine (B1)	640%	80%
Riboflavin (B2)	570%	90%
Niacin (B3)	280%	50%
Pantothenic acid (B5)	10%	6%
Pyridoxine (B6)	480%	40%
Folate (B9)	60%	15%
Cobalamin (B12)	130%	5%

Vezvirimwa uye vegans vanowanzo shandisa mbiriso yekudya, sezvo yakasimbiswa neB12, iri kunetsa kuwana kana ukasadya zvigadzirwa zvemhuka ().

Iyo nutty-cheesy munuhwi wembiriso inovaka muviri inoitawo kuti ive inozivikanwa seyakavira. Mbiriso yaBrewer, zvisinei, inogona kuravira zvinovava uye inogona kuve yakasanganiswa zviri nani muzvikafu zvakaita semasmoothies, kupfeka saradhi kana muto.

Pfupiso Mbiriso yezvinovaka uye mbiriso yemubiki inorongedza huwandu hwakakura hweB mavitamini - asi chikamu chakakosha chemavhitamini mune mbiriso yekudya, kusanganisira B12, inowedzerwa. Izvi zvigadzirwa zvinogona kushandiswa kuwedzera kuravira kana zvinovaka muviri kune zvimwe zvekudya.

12. Nguruve

Kufanana nedzimwe nyama dzinojairika, nyama yenguruve yakazara nemavhitamini mazhinji B. Inonyanya kuzivikanwa nehuremu hwayo hwakakura hwe thiamine, iyo yemombe inopa zvishoma.

3.5-ounce (100-gramu) yenguruve loin chop inopa (51):

• Thiamine (B1): 69% yeiyo RDI
• Riboflavin (B2): 24% yeiyo RDI
• Niacin (B3): 24% yeiyo RDI
• Pantothenic acid (B5): 9% yeiyo RDI
• Pyridoxine (B6): 27% yeiyo RDI
• Cobalamin (B12): 14% yeiyo RDI

Kuti uchengete nyama yenguruve sarudzo ine hutano, sarudza kutsemurwa kwechiuno, ayo akaderera zvakanyanya mumafuta uye macalorie kupfuura akachekwa mafudzi (anowanzo shandiswa pakudhonzwa nyama yenguruve), masipare uye bhekoni (52).

Pfupiso Nguruve inonyanya kukwirira mu thiamine, riboflavin, niacin uye B6. Nguruve dzinocheka kucheka dzakanyanya kuonda uye kudzikira mumacalorie kupfuura kutemwa kwepafudzi, masipare uye bhekoni.

13. Zviyo Zvakasimbiswa

Zviyo zvemangwanani zvinowanzove zvine mavitamini akawedzerwa, kusanganisira mavitamini B. Tarisa uone iwo mune ezvinyorwa zvinyorwa ().

Iwo mavitamini B anowanzo kuwedzerwa kune zviyo nde thiamine, riboflavin, niacin, B6, folate (seyakagadzirwa folic acid) uye B12. Zvikwereti zvinowanikwa mune mashoma anozivikanwa zvigadzirwa - zvinoti, Cheerios uye Yakazara naGeneral Mills uye Raisin Bran nePost - are (54, 55, 56):

B mavhitaminzi	Cheerios,% RDI pa 1 mukombe (28 gramu)	Yakazara,% RDI pa3 / 4 mukombe (30 gramu)	Raisin Bran,% RDI pa 1 mukombe (59 gramu)
Thiamine (B1)	25%	100%	25%
Riboflavin (B2)	2%	100%	25%
Niacin (B3)	25%	100%	25%
Pantothenic acid (B5)	-	100%	-
Pyridoxine (B6)	25%	100%	25%
Folate (B9)	50%	100%	50%
Cobalamin (B12)	-	100%	25%

Ramba uchifunga kuti akawanda akasimbiswa ezviyo zvemangwanani akakwirira mushuga yakawedzerwa uye tsanga dzakanatswa. Sarudza chigadzirwa chine isingasviki magiramu mashanu eshuga pakushanda uye zviyo zvakakwana - senge gorosi rakazara kana oats yakazara - yakanyorwa seyokutanga chigadzirwa.

Pfupiso Zviyo zvekudya kwemangwanani zvinowanzo wedzera thiamine, riboflavin, niacin, folic acid, B6 uye B12. Mamwe ane anosvika zana muzana eRDI yeaya mavitamini. Zvakadaro, zvakakosha kusarudza zviyo zvakagadzirwa nezviyo zvakakwana uye shuga shoma.

14. Trout

Trout, hove yemvura yakachena, inowirirana zvakanyanya nesalmoni uye yakakwira mumavhitamini mazhinji B.

Iyo 3.5-ounce (100-gramu) yakabikwa kushumirwa kwetrout inopa (57):

• Thiamine (B1): 28% yeiyo RDI
• Riboflavin (B2): 25% yeiyo RDI
• Niacin (B3): 29% yeiyo RDI
• Pantothenic acid (B5): 22% yeiyo RDI
• Pyridoxine (B6): 12% yeiyo RDI
• Cobalamin (B12): 125% yeiyo RDI

Pamusoro pezvo, trout chinhu chakanakisa sosi yeprotein, yakafuma mu omega-3 mafuta uye yakaderera mu mercury (57,).

Pfupiso Trout yakakwira mu thiamine, riboflavin, niacin, pantothenic acid uye vitamini B12. Iyo zvakare ine yakakwana mapuroteni uye omega-3 mafuta.

15. Mbeu yezuva

Mbeu dzeSonflower ndeimwe yeakanakisa masosi masosi epatothenic acid. Vitamini B iyi inowana zita rayo kubva kushoko rechiGiriki rekuti "pantos," zvichireva kuti "kwese kwese," nekuti inowanikwa muzvikafu zvizhinji zvezvirimwa nemhuka - asi kazhinji inongova muzvishoma (59).

Zvinoshamisa, 1 ounce (28 gramu) yembeu yezuva rinorongedza 20% yeiyo RDI yepantothenic acid. Mbeu yezuva yezuva zvakare yakanaka sosi ye niacin, folate uye B6 (60).

Sunflower mbeu bhotela, inozivikanwa pakati pevanhu vane noutachiona, ndiyo yakanaka sosi yepantothenic acid zvakare.

Hechino fananidzo yeiyo B vhitamini yezviri mukati meiri sunflower mbeu uye sunflower mbeu bhotela (60, 61):

B mavhitaminzi	Mbeu yezuva (sunflower),% RDI pa1 ounce (28 gramu)	Sunflower mbeu bhotela,% RDI pa 2 mashupuni (32 gramu)
Niacin (B3)	10%	8%
Pyridoxine (B6)	11%	12%
Pantothenic acid (B5)	20%	22%
Folate (B9)	17%	18%

Pfupiso Mbeu yezuva uye sosi yavo ndeimwe yemhando yepamusoro yezvinomera zvepantothenic acid, B vhitamini inongowanikwa muzvishoma muzvikafu zvakawanda.

Icho Chinokosha

Kudya zvakakwana huwandu hwesere B mavitamini akaomarara anokuisa iwe munzira yekudya kwakanaka.

Zvimwe zvepamusoro mavitamini e B anosanganisira nyama (kunyanya chiropa), hove dzegungwa, huku, mazai, zvigadzirwa zvemukaka, bhinzi, mashizha ane mashizha, mbeu uye chikafu chakakomberedzwa, senge chikafu chemangwanani uye mbiriso yekudya.

Kana iwe ukatadzisa yako kutora kubva kune mamwe mapoka ezvikafu nekuda kweanosemesa kana kudya, mikana yako yeB B kushomeka kwevhitamini kunogona kuwedzera.

Kana iwe uchinetseka kana uri kuwana zvakakwana B mavitamini, edza yemahara online chirongwa chekutarisa uye kuongorora kwako kudya kwekudya mukati mevhiki. Iwe unogona ipapo kugadzirisa ako madyiro kuti uve nechokwadi chekuti uri kuwana mavitamini aunoda.