Tabbas kun ji labarin rashin bitamin B12 a cikin kayan lambu, amma sauran bitamin B suna da mahimmanci daidai da lafiyar jikinmu. Vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) da B12 (cobalamin) suna da alhakin metabolism, makamashi. da kuma aiki na tsarin jin tsoro , aikin kwakwalwa da narkewa. Ana samun bitamin B da yawa a cikin kayan dabba da kuma tushen shuka. Kamar yadda ba dole ba ne ka ci nama don samun isasshen furotin, ba dole ba ne ka ci kayan dabba don samun bitamin B da kake bukata.
Vitamin B1 (thiamine)
yana juya abinci zuwa kuzari, yana da alhakin lafiyar gashi, kusoshi da fata, da kuma ayyukan fahimi.
: yisti mai aiki, yisti mai gina jiki, cilantro, Pine kwayoyi, artichokes, hibiscus, kankana, dukan hatsi, kabewa, madara waken soya, waken soya, tsaba sunflower, tsaba sesame, spirulina, bishiyar asparagus.
Vitamin B2 (riboflavin)
yana juya abinci zuwa makamashi, yana da alhakin lafiyar gashi, kusoshi da fata, da kuma ikon kwakwalwar da za ta mayar da hankali kan wani abu.
: almonds, dukan hatsi, sesame, alayyafo, soya madara, spirulina, namomin kaza, gwoza ganye, buckwheat, quinoa.
Vitamin B3 (niacin)
yana juya abinci zuwa kuzari, yana da alhakin lafiyar gashi, kusoshi da fata, da kuma ayyukan fahimi.
yisti mai aiki, yisti mai gina jiki, kofi, chili, spirulina, gyada, bran, namomin kaza, durian, dankali, tumatir, gero, chia, shinkafa daji, tahini, buckwheat, koren Peas.
Vitamin B5 (pantothenic acid)
yana juya abinci zuwa kuzari, yana da alhakin lafiyar gashi, kusoshi da fata, da kuma ayyukan fahimi.
yisti mai aiki, yisti mai gina jiki, paprika, namomin kaza, broccoli, dukan hatsi, avocados, dankali mai dadi, tumatir, madara soya.
Vitamin B6 (pyridoxine)
yana taimakawa kula da homeostasis, yana hana damuwa ta hanyar taimakawa wajen canza amino acid tryptophan zuwa niacin da serotonin don aikin jijiya lafiya. Yana goyan bayan sake zagayowar barci mai kyau, ci da yanayi, samar da jajayen ƙwayoyin jini da aikin rigakafi.
duk kayan waken soya, ayaba, kankana, gyada, almonds, dankali mai dadi, avocados, koren Peas, tsaba hemp, spirulina, chia, legumes, Brussels sprouts, figs, tafarnuwa, barkono, kale.
Vitamin B7 (Biotin)
Yana juya abinci zuwa kuzari Yana Taimakawa rage matakan sukari na jini ta hanyar haɗa glucose Yana Taimakawa samarwa da rushe fatty acids masu mahimmanci don lafiya gashi, fata da kusoshi.
almonds, chia, dankalin turawa, gyada, albasa, oatmeal, karas, gyada.
Vitamin B9 (folate)
a hade tare da bitamin B12 da kuma bitamin C ne ke da alhakin yin amfani da sunadarai na jiki, yana da mahimmanci ga ci gaban kwakwalwa da samuwar jan jini.
alayyahu, wake, lentil, bishiyar asparagus, letas, tumatir, broccoli, avocados, mangoes, lemu, yawancin hatsi, yisti mai gina jiki (yisti mara aiki), yisti mai yin burodi (yisti mai aiki), Basil, kayan waken soya, gyada, artichokes, cantaloupe, walnuts. kwayoyi, flax, sesame, farin kabeji, tahini, sunflower tsaba, Peas, Orca, seleri, hazelnuts, Mint, leeks, tafarnuwa.
Vitamin B12 (cobalamin)
yana samar da ƙwayoyin jini, wajibi ne don aikin da ya dace na kwakwalwa, yana taimakawa wajen narkewa, inganta ƙwayar ƙarfe. Mahimmanci ga dukkan bangarorin lafiya.
duk kayan waken soya, madarar almond, yisti mai gina jiki, spirulina.
Tare da daidaiton abinci mai gina jiki, kowane mai cin ganyayyaki yana samun dukkan bitamin B da suke buƙata don samun lafiya da jin daɗi. Idan ya cancanta, spirulina da hemp tsaba za a iya ƙara a cikin abinci, wanda ba mu sau da yawa ci a rayuwar yau da kullum.
Ya kamata a lura cewa rashin kowane bitamin ya kamata a bincikar shi tare da gwajin jini. Yana da kusan ba zai yuwu a iya tantance ƙarancin kowane abu a cikin jiki daidai da kansa ba.