Txawm hais tias koj nyuam qhuav dhau los ua vegan lossis tab tom nrhiav kev txhim kho koj cov khoom noj khoom haus zoo li omnivore, cov vitamins B yog qhov tseem ceeb rau kev noj qab haus huv tag nrho.Raws li ib pawg ntawm yim cov vitamins, lawv muaj lub luag haujlwm rau txhua yam ntawm cov leeg mus rau kev paub txog kev ua haujlwm, hais tias tus kws qhia noj zaub mov Elana Natker
Raws li Natker, thaum cov vitamins B muaj ntau tshaj plaws hauv cov khoom noj tsiaj, feem ntauB vitaminstseem tuaj yeem pom hauv cov zaub mov cog - txawm tias tsawg dua. "Kuv pom zoo kom vegans tau txais ntau cov nplej los ntawm cov khoom noj xws li qhob cij, cereals noj tshais thiab pasta, "nws hais.Cov zaub zoo li spinach thiab cov khoom xyaw xws li cov poov xab (ib qho vegan nyiam) kuj muaj ntau cov vitamins B.
Hmoov zoo, muaj ntau yam khoom noj uas haum rau vegans thiab omnivores uas pab tswj kev noj qab haus huv ntawm yim B vitamins sib txawv.
Vitamin B1, tseem hu ua thiamine, ua lub luag haujlwm tseem ceeb hauv ntau lub zog ntawm tes thiab tsuas yog khaws cia hauv daim siab me me, yuav tsum tau noj txaus txhua hnub.Kev tsis txaus yog qhov tsis tshua muaj vim tias B1 muaj nyob rau hauv cov khoom noj xws li ntses, nqaij, thiab nplej tag nrho.Tab sis kev noj tsawg tsawg, kev nqus tsis zoo, nce ntxiv (los ntawm cov zis los yog quav), los yog xav tau ntau ntxiv (xws li thaum cev xeeb tub) tuaj yeem ua rau cov qib thiamine tsis txaus.
Vitamin B2, los yog riboflavin, yog ib qho tseem ceeb antioxidant uas tua cov dawb radicals uas tuaj yeem ua rau mob.Nws tseem yog ib qho tseem ceeb rau kev hloov cov vitamin B6 rau hauv daim ntawv bioavailable (aka usable), tiv thaiv qhov muag kev noj qab haus huv, thiab txo qhov hnyav ntawm migraines.Thaum cov zaub mov muaj txiaj ntsig zoo (yog, txawm tias cov khoom noj vegan) zoo li nplua nuj nyob hauv riboflavin, cov neeg ncaws pob neeg tsis noj nqaij thiab cov poj niam cev xeeb tub los yog pub niam mis yuav muaj kev pheej hmoo siab dua.
Vitamin B3, tseem hu ua niacin, yog qhov tseem ceeb rau kev tswj lub plawv thiab kev noj qab haus huv, lub hlwb noj qab haus huv, kev noj qab haus huv ntawm daim tawv nqaij, thiab kev paub txog kev noj qab haus huv.Tag nrho peb hom vitamin B3 (niacin, nicotinamide, thiab nicotinamide riboside) yog precursors rau NAD +, uas pab hauv cellular muaj nuj nqi thiab txhawb kev noj qab haus huv laus.
Vitamin B5, hu ua pantothenic acid, yog siv los ua coenzyme A, uas pab enzymes metabolize fatty acids hauv cov ntshav.Yog li, kev noj zaub mov nplua nuj nyob rau hauv vitamin B5 yog txuam nrog qis qis ntawm hyperlipidemia uas ua rau muaj qib "phem" cov roj cholesterol lossis triglycerides.Txawm hais tias xav tau kev tshawb fawb ntau ntxiv los txiav txim siab nws cov txiaj ntsig zoo li tshuaj tua kab mob antioxidant, nws tau pom tias muaj txiaj ntsig zoo rau qib qis qis cuam tshuam nrog kab mob plawv.
Vitamin B6 yog qhov tseem ceeb rau kev tswj hwm lub cev muaj zog los ntawm kev txhawb nqa cov lymphocytes (ib hom ntshav dawb).Nws yog ib qho tseem ceeb nyob rau hauv ntau tshaj 100 enzymatic cov tshuaj tiv thaiv, tshwj xeeb tshaj yog cov neeg koom nrog cov protein metabolism.Thaum tib neeg feem ntau tau txais pantothenic acid txaus los ntawm lawv cov khoom noj, cov neeg uas muaj lub raum tsis ua haujlwm, kev haus dej cawv, lossis kab mob autoimmune muaj kev pheej hmoo rau pantothenic acid deficiency.
Kuj hu ua "kev zoo nkauj vitamin," B7 los yog biotin pab txhawb kev noj qab haus huv ntawm daim tawv nqaij, plaub hau, thiab rau tes.Qhov tsis muaj biotin tuaj yeem ua rau cov plaub hau nyias nyias, cov rau tes, thiab cov pob liab liab, scaly ntawm daim tawv nqaij.Kev noj zaub mov nplua nuj biotin ntau ntxiv lossis noj tshuaj ntxiv tuaj yeem pab nrog cov kev mob tshwm sim no.
Txawm li cas los xij, hauv peb lub ntiaj teb niaj hnub no, biotin deficiency yog qhov tsawg, thiab kev sib ntaus sib tua thaum koj tau txais txaus tsis muaj txiaj ntsig ntxiv.Qhov tseeb, biotin ntau dhau tuaj yeem cuam tshuam nrog kev kuaj ntshav kuaj ntshav.
Biotin kuj tseem pab txhawb cov metabolism hauv cov rog, carbohydrates, thiab cov protein, thiab pab txhawb rau kev tswj cov noob thiab cov cim ntawm tes.
Natker hais tias vitamin B9, lub npe hu ua folic acid nyob rau hauv nws daim ntawv ntuj los yog nyob rau hauv daim ntawv ntxiv, "pab tiv thaiv neural tube defects nyob rau hauv thaum ntxov cev xeeb tub thiab yog ib qho tseem ceeb rau cov ntshav liab noj qab nyob zoo."
Vitamin B12, los yog cobalamin, yog qhov tseem ceeb rau kev tsim thiab faib cov qe ntshav liab, nrog rau DNA thiab paj hlwb noj qab haus huv.Nws tsuas yog muab los ntawm cov tsiaj protein, uas yog vim li cas ntau tus vegans noj cov tshuaj vitamin B12 los pab ua kom tau raws li lawv cov kev xav tau txhua hnub.Tab sis cov khoom xyaw xws li khoom noj khoom haus poov xab thiab tempeh tuaj yeem muaj zog nrog vitamin B12.
Lwm yam uas ua rau muaj vitamin B12 tsis muaj xws li hnub nyoog laus, kab mob autoimmune, kab mob hauv plab, thiab kev siv tshuaj tiv thaiv kab mob. "Kuv nyiam tshawb xyuas kuv cov neeg siv khoom 'B12 xwm txheej txhua xyoo vim tias kev ntxiv dag zog tau yooj yim thiab tiv thaiv kev puas hlwb, "nws hais.
Txawm hais tias nws yuav zoo li daunting los xav txog qhov txaus ntawm tag nrho yim cov vitamins hauv covvitamin B complex, noj zaub mov kom zoo uas muaj cov khoom noj, cov nplej tag nrho, cov khoom noj muaj zog, thiab xaiv cov protein ntau tuaj yeem pab koj saib koj qhov zoo tshaj plaws ntawm koj lub taub hau mus rau koj lub siab, thiab txhua yam nyob nruab nrab.
Post lub sij hawm: May-13-2022