Lafiyayyun abinci 15 masu dauke da bitamin na B
Wadatacce
- 1. Salmon
- 2. Ganyen Ganye
- 3. Hanta da Sauran Naman Gabobi
- 4. Qwai
- 5. Madara
- 6. Naman sa
- 7. Kawa, Kyallu da Mussai
- 8. Kayan kafa
- 9. Kaza da Turkiyya
- 10. Yogurt
- 11. Gina Jiki da Giyar Brewer
- 12. Alade
- 13. Tsagaggen hatsi
- 14. Kunkuru
- 15. Sunflower Tsaba
- Layin .asa
Akwai bitamin B guda takwas - gabaɗaya ana kiransu bitamin B masu haɗari.
Su ne thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) da cobalamin (B12).
Kodayake kowane ɗayan waɗannan bitamin yana da ayyuka na musamman, amma gabaɗaya suna taimaka wa jikinku samar da kuzari da kuma yin mahimman kwayoyin halitta a cikin ƙwayoyinku (1).
Baya ga B12, jikinku ba zai iya adana waɗannan bitamin na dogon lokaci ba, saboda haka dole ne ku cika su akai-akai ta hanyar abinci (1).
Yawancin abinci suna ba da bitamin na B, amma don a ɗauka a cikin babban bitamin, dole ne abinci ya ƙunshi aƙalla 20% na Reference Daily Intake (RDI) a kowane aiki. Madadin haka, abincin da ya ƙunshi 10-19% na RDI ana ɗaukarsa asalin mai kyau (2).
Anan ga lafiyayyun abinci 15 masu dauke da daya ko fiye da bitamin B.
1. Salmon
Wannan kifin mai gina jiki yana da yawa cikin bitamin B da yawa. Abincin da aka dafa na gram 100 (gram 100) na salmon ya ƙunshi (3):
- Thiamine (B1): 18% na RDI
- Riboflavin (B2): 29% na RDI
- Niacin (B3): 50% na RDI
- Acikin Pantothenic (B5): 19% na RDI
- Pyridoxine (B6): 47% na RDI
- Cobalamin (B12): 51% na RDI
Bugu da ƙari, kifin kifi mai ƙarancin mercury wanda yake cike da ƙwayoyin omega-3 masu amfani, da furotin da selenium ().
Takaitawa Salmon yana da yawa a cikin riboflavin, niacin, B6 da B12, kazalika da kyakkyawan tushe na thiamine da pantothenic acid. Bugu da ƙari, yana da ƙarancin mercury kuma yana da mai mai yawa na omega-3 da furotin.2. Ganyen Ganye
Yawancin ganye masu ganye sun fito fili don abun cikin su (B9). Waɗannan suna cikin mafi girman kayan abinci na kayan lambu (5, 6, 7, 8, 9):
- Alayyafo, danye: 41% na RDI a cikin kofuna 3 (gram 85)
- Alayyafo, dafa shi: 31% na RDI a cikin kofi 1/2 (gram 85)
- Collard ganye, dafa shi: 20% na RDI a cikin kofi 1/2 (gram 85)
- Ganyen turnip, dafa shi: 25% na RDI a cikin kofi 1/2 (gram 85)
- Salatin Romaine, danye: 29% na RDI a cikin kofuna 2 (gram 85)
Hakanan, zafi yana lalata wasu folate a lokacin dafa abinci, wasu kuma na iya canzawa zuwa ruwan dafa abinci suma. Don rage asara a lokacin girki, tururi ganyen har sai an shiga tsakanin mai taushi da maraƙi (, 11).
Takaitawa Ganyayyaki masu ganye, musamman alayyaho, kayan leda, kayan lambu da kuma romas, suna daga cikin mafi kyaun tushen kayan lambu. Ji daɗin ɗanyensu ko dafa su a taƙaice don adana mafi yawan abincin.
3. Hanta da Sauran Naman Gabobi
Kodayake ba sanannen sananne bane, naman gabobin - musamman hanta - an cakuda su da bitamin na B. Wannan gaskiya ne ko sun kasance daga naman sa, naman alade, rago ko kaza (12, 13, 14, 15).
Misali, hanta mai nauyin 3.5 (gram 100) na naman sa ya ƙunshi (12, 16):
- Thiamine (B1): 12% na RDI
- Riboflavin (B2): 201% na RDI
- Niacin (B3): 87% na RDI
- Acikin Pantothenic (B5): 69% na RDI
- Pyridoxine (B6): 51% na RDI
- Biotin (B7): 138% na RDI
- Sanya (B9): 65% na RDI
- Cobalamin (B12): 1,386% na RDI
Idan baku saba da dandano mai karfi na hanta ba ko kallon naman gabobi kamar mara dadi, gwada su a hade su hade da kayan gargajiya na naman kasa ko kara su da abinci mai matukar kyau, irin su barkono.
Takaitawa Nama na jiki - musamman hanta - suna cikin yawancin bitamin na B. Don sa hanta ta zama mai daɗin gaske, niƙa shi tare da yanke nama na yau da kullun ko amfani da shi a cikin abinci mai ƙoshin lafiya.
4. Qwai
Babban kwai ɗaya ya ƙunshi kashi 33% na RDI na biotin da aka rarraba tsakanin gwaiduwa da fari. A zahiri, kwai yana ɗaya daga cikin tushen tushen biotin - hanta ne kawai ke ƙunshe da ƙarin (16, 17).
Qwai kuma yana dauke da wasu kananan bitamin na B. Babban kwai (gram 50) dafaffun kwai ya ƙunshi (16, 18):
- Riboflavin (B2): 15% na RDI
- Acikin Pantothenic (B5): 7% na RDI
- Biotin (B7): 33% na RDI
- Sanya (B9): 5% na RDI
- Cobalamin (B12): 9% na RDI
Ka tuna cewa ɗanyen farin ƙwai yana ɗauke da avidin, furotin wanda yake haɗuwa da biotin kuma yana hana shayarwa a cikin hanjinka idan kana yawan cin ɗanyen farin ƙwai da yawa. Eggswan dafa abinci yana kashe avidin kuma yana rage haɗarin amincin abinci (17, 19).
Idan baku cin ƙwai, nama ko wasu kayan dabbobi, zaku iya biyan bukatun ku na biotin ta hanyar cin abinci kamar kayan lambu, 'ya'yan itãcen marmari, kwayoyi, tsaba da hatsi gaba ɗaya, waɗanda duka suna ƙunshe da ƙananan biotin (16, 17).
Takaitawa Qwai babban tushe ne na biotin, na biyu kawai ga hanta. Suna bayar da 1/3 na RDI na biotin da daya gaba daya, dafaffun kwai.5. Madara
Kofi 8-ounce (miliyon 240) na madara yana ba da 26% na RDI na riboflavin, da ƙaramin sauran bitamin na B (20):
- Thiamine (B1): 7% na RDI
- Riboflavin (B2): 26% na RDI
- Acikin Pantothenic (B5): 9% na RDI
- Cobalamin (B12): 18% na RDI
Ba abin mamaki ba ne, nazarin ya nuna cewa madara da sauran kayayyakin kiwo galibi sune tushen tushen riboflavin na mutane, sannan nama da hatsi (,).
Misali, a cikin wani nazari na lura a cikin sama da manya 36,000 a Turai, kayayyakin kiwo sun samar da kashi 22-52% na riboflavin a cikin abincin mutane ().
Kamar sauran kayan dabba, madara ma kyakkyawan tushe ne na B12, yana samar da 18% na RDI ta 1-cup (240-ml) mai hidima (19).
Abin da ya fi haka, kuna shan B12 mafi kyau daga madara da sauran kayan kiwo - tare da yawan sha na 51-79% ().
Takaitawa Madara da sauran kayan kiwo sun kai kimanin sulusi uku na riboflavin na yau da kullun a cikin kofi 1 kawai (240 ml). Milk shima kyakkyawan tushe ne na B12 mai nutsuwa sosai.6. Naman sa
Naman sa na iya ba da babbar gudummawa ga cin bitamin na B.
A cikin nazarin al'adar cin abinci a cikin kusan mutane 2,000 a Spain, nama da kayan naman sune asalin tushen thiamine, niacin da pyridoxine ().
Ga adadin bitamin B a cikin yanki mai nauyin 3.5 (gram 100) na sirloin steak, wanda ya kai kusan rabin girman ƙaramin nama da yawanci ake amfani da shi a gidajen abinci (24):
- Thiamine (B1): 5% na RDI
- Riboflavin (B2): 8% na RDI
- Niacin (B3): 39% na RDI
- Acikin Pantothenic (B5): 6% na RDI
- Pyridoxine (B6): 31% na RDI
- Cobalamin (B12): 29% na RDI
7. Kawa, Kyallu da Mussai
Oysters, clams da mussel sune tushen B12 mai kyau da kuma kyakkyawan riboflavin. Hakanan suna samarda ƙananan tarin yawa na thiamine, niacin da folate.
Abincin da aka dafa na gram 100 (gram 100) na kowane yana bayarwa (25, 26, 27):
| B bitamin | Kawa,% RDI | Kiram,% RDI | Shudayen shuɗi,% 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% |
Wadannan kifin kifin ma suna dauke da furotin da ma'adanai da yawa, gami da baƙin ƙarfe, tutiya, selenium da manganese. Sun kasance tushen asali mai na omega-3 suma (25, 26, 27).
Takaitawa Oysters, kumbura da murgo kowane ɗayan sun ninka sau huɗu RDI na bitamin B12 na aiki. Suna kuma da yawa a cikin riboflavin kuma suna samar da ƙananan ƙwayoyin thiamine, niacin da fure.8. Kayan kafa
Legume sune sanannu don babban abun cikin su. Hakanan suna samar da wasu ƙananan bitamin B, gami da thiamine, riboflavin, niacin, pantothenic acid da B6 (28).
Anan ga abun ciki na kofi 1/2-gram (85-gram) wanda aka dafa shi da wasu irin lega legan da ake ci (29, 30, 31, 32, 33, 34, 35, 36):
- Black wake: 32% na RDI
- Chickpeas (garbanzo wake): 35% na RDI
- Edamame (waken koren waken soya): 60% na RDI
- Koren wake: 12% na RDI
- Koda wake: 29% na RDI
- Lentils: 45% na RDI
- Wake Pinto: 37% na RDI
- Soyayyen gyada 44% na RDI
Folate - ko na roba roba - yana da mahimmanci don rage haɗarin wasu lahani na haihuwa. Lura cewa ƙididdigar RDI a sama suna dogara da RDI na 400 mcg, amma mata masu ciki suna buƙatar 600 mcg kowace rana (37).
Takaitawa Yawancin legumes - irin su wake na wake, da wake baƙi da kuma kayan lambu - suna da ƙwaya mai yawa, bitamin B mai mahimmanci don rage haɗarin wasu lahani na haihuwa.9. Kaza da Turkiyya
Chicken da turkey sune sanannu don abubuwan niacin da pyridoxine. Farin nama - kamar nono - ya samar da waɗannan bitamin fiye da naman mai duhu - kamar cinya - kamar yadda aka nuna a teburin da ke ƙasa.
An bayar da ounce 3.5 (gram 100) na dafa, kaza marar fata ko turkey (38, 39, 40, 41):
| B bitamin | Naman kaji,% RDI | Nono Turkiyya,% RDI | Kaza, nama mai duhu,% RDI | Turkiyya, nama mai duhu,% RDI |
| Riboflavin (B2) | 7% | 8% | 13% | 15% |
| Niacin (B3) | 69% | 37% | 33% | 17% |
| Fantothenic acid (B5) | 10% | 7% | 12% | 14% |
| Pyridoxine (B6) | 30% | 28% | 18% | 19% |
| Cobalamin (B12) | 6% | 7% | 5% | 7% |
Idan ka tsallake fatar kaji mai mai don yanke kalori, kada ka damu - yawancin bitamin na B suna cikin nama, ba fata ba (42, 43).
Takaitawa Chicken da turkey, musamman kayan naman fari, suna da yawa a cikin B3 da B6. Kaji kuma yana ba da ƙaramin riboflavin, pantothenic acid da cobalamin. Yawancin abubuwan gina jiki suna cikin nama, ba fata ba.10. Yogurt
Yogurt sananne ne don riboflavin da abun B12. Kodayake abinci mai gina jiki ya bambanta da alama, yawan nauyin yogurt (44, 45,, 47):
| B bitamin | Yogurt na fili,% RDI a kofi 2/3 (gram 170) | Yogurt na Vanilla,% RDI a kofi 2/3 (gram 170) | Yogurt na Girkanci na fili,% RDI a kofi 2/3 (gram 170) | Daskararriyar vanilla yogurt,% RDI a kofi 2/3 (gram 95) |
| Riboflavin (B2) | 18% | 26% | 36% | 20% |
| Cobalamin (B12) | 26% | 35% | 53% | 11% |
Ka tuna cewa lokacin da aka dandano, yawancin yogurts mai daskarewa da sanyaya suma suna dauke da teaspoons 3-4 na ƙara sugars a kowace hidimar 2/3 - don haka ka more su cikin matsakaici (45,, 47).
Hakanan kantuna suna sayar da wasu abubuwan maye wanda ba madarar yogurt ba, kamar su waken soya, almond ko yogurts na kwakwa. Koyaya, waɗannan samfuran - sai dai in masu ƙarfi ne - galibi ba ingantattun hanyoyin riboflavin bane ko B12 () ba.
Takaitawa Yogurt a dabi'ance yana da yawa a cikin B2 da B12, amma madadin yogurt ba madarar yogurt ba ingantattun hanyoyin wadannan bitamin sai dai idan an karfafa su. Rage yawan cin yogurt mai zaki da zaki.11. Gina Jiki da Giyar Brewer
Yisti na abinci da yisti na giya ba su aiki, ma'ana ba za ku iya amfani da su don yin burodi ba. Maimakon haka, mutane suna amfani da su don haɓaka ƙoshin abinci da abinci mai gina jiki.
Waɗannan yis ɗin suna ɗauke da bitamin na B kuma ana ƙarfafa su sau da yawa tare da su - musamman yisti mai gina jiki. Idan an kara abubuwan gina jiki, za ka ga an jera su a cikin abubuwan da ke jikin lakabin.
Anan ga yadda yis ɗin biyu suke kwatanta dangane da hidimar 2-tablespoon (15-30-gram), kodayake waɗannan ƙimar sun bambanta da alama (48, 49):
| B bitamin | Yisti na abinci mai gina jiki,% RDI | Yisti na Brewer,% RDI |
| Thiamine (B1) | 640% | 80% |
| Riboflavin (B2) | 570% | 90% |
| Niacin (B3) | 280% | 50% |
| Fantothenic acid (B5) | 10% | 6% |
| Pyridoxine (B6) | 480% | 40% |
| Folate (B9) | 60% | 15% |
| Cobalamin (B12) | 130% | 5% |
Masu cin ganyayyaki da kayan lambu suna amfani da yisti mai gina jiki, kamar yadda yake da ƙarfi tare da B12, wanda ke da ƙalubalen samu idan ba ku ci kayayyakin dabbobi ba ().
Gwanin-ƙanshi mai ƙanshi na yisti mai gina jiki kuma yana sanya shi sananne a matsayin kayan yaji. Yisti na Brewer, duk da haka, na iya ɗanɗana ɗaci kuma yana iya zama mafi kyau a gauraya shi cikin abinci kamar santsi, salatin miya ko miya.
Takaitawa Yisti na abinci da yisti na giya suna da adadi mai yawa na bitamin B - amma an ba da muhimmin rabo daga bitamin ɗin a cikin yisti mai gina jiki, gami da B12. Ana iya amfani da waɗannan kayayyakin don ƙara dandano ko abubuwan gina jiki ga sauran abinci.12. Alade
Kamar sauran nama na yau da kullun, naman alade yana cike da bitamin B da yawa. Musamman sananne ne saboda yawan tarin taham, wanda naman sa yake bayarwa kadan.
Abincin alade na naman alade 3.5-gram (100-gram) (51):
- Thiamine (B1): 69% na RDI
- Riboflavin (B2): 24% na RDI
- Niacin (B3): 24% na RDI
- Acikin Pantothenic (B5): 9% na RDI
- Pyridoxine (B6): 27% na RDI
- Cobalamin (B12): 14% na RDI
Don kiyaye naman alade a zabi mai kyau, zaɓi don yanke yanki, waɗanda suke da ƙarancin mai da kalori fiye da cutan kafaɗa (wanda aka saba amfani da shi don naman alade da aka ja), kayan alatu da naman alade (52).
Takaitawa Naman alade ya fi girma a cikin ƙwayoyin cuta, riboflavin, niacin da B6. Yankin alade yana da ƙanƙan da ƙasa a cikin adadin kuzari fiye da yankewar kafada, kayayyakin alaji da naman alade.13. Tsagaggen hatsi
Kayan abincin karin kumallo galibi suna ɗauke da ƙarin bitamin, gami da bitamin na B. Binciko su a cikin jerin kayan aikin ().
Kwayoyin bitamin na B wadanda aka fi sanyawa a hatsi sune thiamine, riboflavin, niacin, B6, folate (as folic acid roba) da kuma B12. Adadin da aka samo a cikin wasu shahararrun shahararrun - wato, Cheerios da Total na Janar Mills da Raisin Bran ta Post - sune (54, 55, 56):
| B bitamin | Cheerios,% RDI a kowace kofi (gram 28) | Gabaɗaya,% RDI a kofi 3/4 (gram 30) | Raisin Bran,% RDI a kowace kofi (gram 59) |
| Thiamine (B1) | 25% | 100% | 25% |
| Riboflavin (B2) | 2% | 100% | 25% |
| Niacin (B3) | 25% | 100% | 25% |
| Fantothenic acid (B5) | - | 100% | - |
| Pyridoxine (B6) | 25% | 100% | 25% |
| Folate (B9) | 50% | 100% | 50% |
| Cobalamin (B12) | - | 100% | 25% |
Ka tuna cewa yawancin kayan karin kumallo masu ƙarfi suna cikin ƙarin sugars da kuma ingantaccen hatsi. Zaɓi samfurin da ƙasa da gram 5 na sukari a kowane aiki da kuma cikakken hatsi - kamar duka alkama ko hatsi gaba ɗaya - wanda aka jera a matsayin farkon kayan abinci.
Takaitawa Abincin karin kumallo sau da yawa sun hada da thiamine, riboflavin, niacin, folic acid, B6 da B12. Wasu suna dauke da har zuwa 100% na RDI na waɗannan bitamin. Har yanzu, yana da mahimmanci a zaɓi hatsin da aka yi da cikakkun hatsi da ƙaramin sukari.14. Kunkuru
Trout, kifin ruwa mai ɗanɗano, yana da alaƙa da kifin salmon kuma yana da yawa a bitamin na B.
Abincin da aka dafa na gram-gram 100 (gram 100) na kifi ya bayar (57):
- Thiamine (B1): 28% na RDI
- Riboflavin (B2): 25% na RDI
- Niacin (B3): 29% na RDI
- Acikin Pantothenic (B5): 22% na RDI
- Pyridoxine (B6): 12% na RDI
- Cobalamin (B12): 125% na RDI
Bugu da ƙari, kifin shine kyakkyawan tushen furotin, mai wadataccen ƙwayoyin omega-3 da ƙananan mercury (57,).
Takaitawa Trout yana da girma cikin thiamine, riboflavin, niacin, acid pantothenic da bitamin B12. Hakanan yana dauke da wadataccen furotin da mai na Omega-3.15. Sunflower Tsaba
'Ya'yan sunflower sune ɗayan mafi kyaun tushen tsiro na pantothenic acid. Wannan bitamin na B ya samo sunansa ne daga kalmar Helenanci "pantos," ma'ana "ko'ina," saboda ana samunsa a yawancin abincin tsire-tsire da na dabbobi - amma yawanci kawai a ƙananan kaɗan (59).
Abin ban mamaki, oza 1 (gram 28) na sunflower tsaba ya kwashe kashi 20% na RDI na pantothenic acid. Sunflower seed shima kyakkyawan tushe ne na niacin, folate da B6 (60).
Man shanu na sunflower, sananne tsakanin mutane tare da ƙoshin lafiya na goro, kyakkyawan tushe ne na pantothenic acid shima.
Anan akwai kwatancen abubuwan bitamin na B na tsaran sunflower da man shanu na sunflower (60, 61):
| B bitamin | 'Ya'yan sunflower,% RDI a cikin oza 1 (gram 28) | Man shanu na sunflower,% RDI a cikin tablespoons 2 (gram 32) |
| Niacin (B3) | 10% | 8% |
| Pyridoxine (B6) | 11% | 12% |
| Fantothenic acid (B5) | 20% | 22% |
| Folate (B9) | 17% | 18% |
Layin .asa
Yin amfani da isasshen adadin bitamin takwas masu rikitarwa yana sanya ku kan hanyar zuwa ƙoshin lafiya.
Wasu samfuran bitamin na B sun hada da nama (musamman hanta), abincin teku, kaji, kwai, kayan kiwo, wake, ganye mai ganye, tsaba da abinci mai karfi, kamar su karin kumallo da yisti mai gina jiki.
Idan kun hana cin abincinku daga wasu rukunin abinci saboda rashin lafiyar jiki ko abincinku, damarku ta rashin bitamin B na iya ƙaruwa.
Idan kunyi mamakin ko kuna samun bitamin B sosai, gwada shirin kan layi kyauta don waƙa da nazarin abincin ku a duk mako. Hakanan zaku iya daidaita yanayin cin abincin ku don tabbatar kuna samun bitamin ɗin da kuke buƙata.
Tabbatar Duba
Yaushe ya kamata in sani ko na riga na yi ciki
