Inā paha ʻoe i lilo i vegan a i ʻole e ʻimi nei e hoʻomaikaʻi i kāu meaʻai ma ke ʻano he omnivore, pono nā huaora B i ke olakino holoʻokoʻa.Ma ke ʻano he ʻewalu mau huaora, na lākou ke kuleana no nā mea āpau mai ka ʻiʻo a hiki i ka hana cognitive, wahi a ka mea ʻai meaʻai ʻo Elana Natker.
Wahi a Natker, ʻoiai ka nui o nā huaora B i nā meaʻai holoholona, ʻo ka hapa nuiNā huaora Bhiki ke loaʻa i loko o nā meaʻai mea kanu-ʻoiai ma nā mea liʻiliʻi."Manaʻo wau e loaʻa i nā vegans ka nui o nā kīʻaha mai nā meaʻai e like me ka berena, ka palaoa ʻaina kakahiaka a me ka pasta, "wahi āna.Loaʻa i nā huaʻai e like me ka spinach a me nā meaʻai e like me ka mea hū meaʻai (kahi punahele vegan) he nui nā huaora B.
ʻO ka mea pōmaikaʻi, nui nā meaʻai kūpono no nā vegans a me nā omnivores e kōkua i ka mālama ʻana i nā pae olakino o ʻewalu mau huaora B like ʻole.
ʻO ka Vitamin B1, ka mea i kapa ʻia ʻo thiamine, he hana koʻikoʻi i nā hana kelepona like ʻole a mālama ʻia i loko o ke ake i nā mea liʻiliʻi, e koi ana i ka ʻai pono i kēlā me kēia lā.ʻAʻole maʻamau nā hemahema no ka mea aia ka B1 i nā meaʻai maʻamau e like me ka iʻa, ka ʻiʻo, a me nā kīʻaha piha.Akā ʻo ka hoʻohana haʻahaʻa haʻahaʻa, ʻaʻohe absorption, hoʻonui ka pohō (ma o ka mimi a i ʻole feces), a i ʻole ka piʻi ʻana o ke koi (e like me ka wā hāpai) hiki ke alakaʻi i ka lawa ʻole o nā pae thiamine.
ʻO ka Vitamin B2, a i ʻole riboflavin, he antioxidant koʻikoʻi e hakakā ana i nā radical manuahi e hiki ai ke alakaʻi i ka mumū.He mea nui hoʻi ia no ka hoʻololi ʻana i ka huaora B6 i kahi ʻano bioavailable (aka hoʻohana ʻia), pale i ke olakino o ka maka, a me ka hoʻomaha ʻana i ka paʻakikī o ka migraines.ʻOiai ʻoi aku ka waiwai o nā meaʻai kaulike maʻamau (ʻae, ʻo nā meaʻai vegan) i ka riboflavin, ʻoi aku ka nui o ka hemahema o ka poʻe haʻuki meaʻai meaʻai a me nā wahine hāpai a hānai paha.
ʻO ka Vitamin B3, ka mea i kapa ʻia ʻo niacin, he mea nui ia no ka mālama ʻana i ke olakino o ka puʻuwai a me ke kahe ʻana, ke olakino lolo, ke olakino ʻili, a me ke olakino cognitive.ʻO nā ʻano ʻekolu ʻekolu o ka vitamina B3 (niacin, nicotinamide, a me nicotinamide riboside) he mau mua ia i NAD +, e kōkua ana i ka hana kelepona a hoʻoikaika i ka ʻelemakule olakino.
Hoʻohana ʻia ka Vitamin B5, i kapa ʻia ʻo pantothenic acid, e hana i ka coenzyme A, e kōkua ana i nā enzyme e hoʻololi i nā waikawa momona i ke koko.No laila, pili ka meaʻai momona i ka huaora B5 me ka haʻahaʻa o ka hyperlipidemia i hōʻike ʻia e nā kiʻekiʻe kiʻekiʻe o ka "kino" cholesterol a i ʻole triglycerides.ʻOiai ʻoi aku ka nui o ka noiʻi ʻana e hoʻoholo i kona pono ma ke ʻano he antioxidant, ua hōʻike ia i kahi hopena maikaʻi i ka ʻeha haʻahaʻa e pili ana i ka maʻi puʻuwai.
Pono ka Vitamin B6 no ka mālama ʻana i kahi ʻōnaehana pale ikaika ma ke kākoʻo ʻana i ka hana ʻana o nā lymphocytes (kahi ʻano o ke koko keʻokeʻo).Pono ia ma mua o 100 mau hopena enzymatic, ʻoi aku ka nui o nā mea i pili i ka metabolism protein.ʻOiai ʻo ka hapa nui o ka poʻe e loaʻa i ka nui o ka pantothenic acid mai kā lākou ʻai ʻana, ʻo ka poʻe me ka hana maʻi ʻino, ka hilinaʻi ʻana i ka waiʻona, a i ʻole nā maʻi autoimmune i ka pilikia no ka nele o ka waikawa pantothenic.
ʻIke pū ʻia ʻo ka "vitamina nani," B7 a i ʻole biotin e kōkua i ka hoʻoikaika ʻana i ka ʻili olakino, lauoho, a me nā kui.Hiki i ka nele o ka biotin ke kumu maoli i ka lauoho lahilahi, nā kui kuʻi, a me ka ʻulaʻula, ʻulaʻula ma ka ʻili.ʻO ka hoʻonui ʻana i nā meaʻai waiwai biotin a i ʻole ka lawe ʻana i nā mea hoʻopihapiha hiki ke kōkua i kēia mau hopena ʻaoʻao.
Eia nō naʻe, i ko kākou ao hou, he mea kakaikahi ka nele o ka biotin, a ʻo ka hakakā ʻana no ia mea i ka wā e lawa ai ʻoe, ʻaʻole ia e hāʻawi i kahi pōmaikaʻi hou.ʻO ka ʻoiaʻiʻo, hiki i ka biotin ke hoʻopilikia maoli i nā hopena hoʻāʻo koko.
Kōkua pū ʻo Biotin i ka metabolism o nā momona, carbohydrates, a me nā proteins, a kōkua i ka hoʻoponopono gene a me ka hōʻailona cell.
Ua ʻōlelo ʻo Natker, ʻo ka vitamina B9, i ʻike ʻia ʻo ka folic acid i kona ʻano kūlohelohe a i ʻole ma ke ʻano hoʻohui, "kōkua i ka pale ʻana i nā hemahema neural tube i ka wā hāpai mua a he mea nui ia no nā sela koko ʻulaʻula olakino."
ʻO ka Vitamin B12, a i ʻole cobalamin, he mea nui ia no ka hoʻokumu ʻana a me ka hoʻokaʻawale ʻana o nā ʻāpana koko ʻulaʻula, a me ka DNA a me ke olakino nerve.Loaʻa ia mai ka protein holoholona wale nō, ʻo ia ke kumu e lawe ai ka poʻe vegan i nā mea hoʻohui huaʻai B12 e kōkua i ko lākou pono i kēlā me kēia lā.Akā, hiki ke hoʻoikaika ʻia nā mea e like me ka mea hū meaʻai a me ka tempeh me ka huaʻa B12.
ʻO nā kumu ʻē aʻe e kōkua i ka hemahema o ka vitamin B12, ʻo ia ka makahiki ʻelemakule, ka maʻi autoimmune, ka maʻi ʻōpū, a me ka hoʻohana ʻana i ka antacid.Makemake au e nānā i ke kūlana B12 o kaʻu mea kūʻai aku i kēlā me kēia makahiki no ka mea maʻalahi ka hoʻohui ʻana a pale i ka hōʻino naʻau, "wahi āna.
ʻOiai he mea paʻakikī ke noʻonoʻo i ka loaʻa ʻana o nā pae kūpono o nā huaora ʻewalu i loko o kahuaʻai B complexʻO ka ʻai ʻana i ka meaʻai i kau ʻia me nā hua, nā kīʻaha piha, nā meaʻai i hoʻopaʻa ʻia, a me nā kumu protein koho e hiki ke kōkua iā ʻoe e hoʻomau i ka nānā ʻana i kou maikaʻi mai kou poʻo a hiki i kou puʻuwai, a me nā mea āpau ma waena.
Ka manawa hoʻouna: Mei-13-2022