Koj tau hnov txog qhov tsis muaj vitamin B12 hauv vegans, tab sis qhov seem ntawm cov vitamins B tseem ceeb sib npaug rau kev noj qab haus huv ntawm peb lub cev. Vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) thiab B12 (cobalamin) yog lub luag haujlwm rau cov metabolism, lub zog, thiab kev ua haujlwm ntawm lub paj hlwb, lub hlwb kev ua haujlwm thiab kev zom zaub mov. Cov vitamins B muaj ntau nyob rau hauv cov khoom tsiaj thiab cov nroj tsuag. Ib yam li koj tsis tas yuav noj nqaij kom tau txais cov protein txaus, koj tsis tas yuav noj cov khoom tsiaj kom tau cov vitamins B uas koj xav tau.
Vitamin B1 (thiamine)
hloov zaub mov rau hauv lub zog, yog lub luag haujlwm rau kev noj qab haus huv ntawm cov plaub hau, rau tes thiab tawv nqaij, nrog rau kev paub txog kev ua haujlwm.
: active poov xab, zaub mov poov xab, cilantro, ntoo thuv ceev, artichokes, hibiscus, watermelon, whole grains, taub dag, kua mis nyuj, taum pauv, noob paj noob hlis, noob hnav noob, spirulina, asparagus.
Vitamin B2 (riboflavin)
hloov zaub mov rau hauv lub zog, yog lub luag haujlwm rau kev noj qab haus huv ntawm cov plaub hau, rau tes thiab tawv nqaij, nrog rau lub peev xwm ntawm lub hlwb kom tsom mus rau ib yam dab tsi.
: almonds, whole grains, sesame, spinach, kua mis nyuj, spirulina, nceb, beet zaub, buckwheat, quinoa.
Vitamin B3 (niacin)
hloov zaub mov rau hauv lub zog, yog lub luag haujlwm rau kev noj qab haus huv ntawm cov plaub hau, rau tes thiab tawv nqaij, nrog rau kev paub txog kev ua haujlwm.
active poov xab, zaub mov poov xab, kas fes, chili, spirulina, txiv laum huab xeeb, bran, nceb, durian, qos yaj ywm, txiv lws suav, millet, chia, qus nplej, tahini, buckwheat, ntsuab peas.
Vitamin B5 (pantothenic acid)
hloov zaub mov rau hauv lub zog, yog lub luag haujlwm rau kev noj qab haus huv ntawm cov plaub hau, rau tes thiab tawv nqaij, nrog rau kev paub txog kev ua haujlwm.
active poov xab, zaub mov poov xab, paprika, nceb, broccoli, whole grains, avocados, qos yaj ywm qab zib, txiv lws suav, kua mis nyuj.
Vitamin B6 (pyridoxine)
pab tswj homeostasis, tiv thaiv kev ntxhov siab los ntawm kev pab hloov cov amino acid tryptophan rau hauv niacin thiab serotonin rau kev noj qab haus huv paj hlwb. Txhawb nqa lub voj voog pw tsaug zog zoo, qab los noj mov thiab mus ob peb vas, kev tsim cov qe ntshav liab thiab kev tiv thaiv kab mob.
tag nrho cov khoom noj taum pauv, txiv tsawb, txiv tsawb, txiv laum huab xeeb, almonds, qos yaj ywm qab zib, avocados, ntsuab peas, noob hemp, spirulina, chia, legumes, Brussels sprouts, figs, qej, peppers, kale.
Vitamin B7 (Biotin)
Hloov cov zaub mov rau hauv lub zog Pab txo cov ntshav qab zib los ntawm kev tsim cov piam thaj Pab tsim thiab zom cov fatty acids uas tseem ceeb rau cov plaub hau noj qab haus huv, tawv nqaij thiab rau tes.
almonds, chia, qos yaj ywm qab zib, txiv laum huab xeeb, dos, oatmeal, carrots, walnuts.
Vitamin B9 (folate)
ua ke nrog vitamin B12 thiab vitamin C yog lub luag haujlwm rau lub cev siv cov protein, yog qhov tseem ceeb rau kev loj hlob ntawm lub hlwb thiab tsim cov qe ntshav liab.
spinach, taum, lentils, asparagus, lettuce, txiv lws suav, broccoli, avocados, mangoes, txiv kab ntxwv, feem ntau tag nrho cov nplej, khoom noj khoom haus poov xab (tsis muaj poov xab), baker's poov xab (active poov xab), basil, soy khoom, txiv laum huab xeeb, artichokes, cantaloupe, walnuts. txiv ntseej, flax, sesame, cauliflower, tahini, sunflower noob, peas, orca, celery, hazelnuts, mint, leeks, qej.
Vitamin B12 (cobalamin)
tsim cov qe ntshav, tsim nyog rau kev ua haujlwm zoo ntawm lub hlwb, pab hauv kev zom zaub mov, txhim kho kev nqus hlau. Qhov tseem ceeb rau txhua yam ntawm kev noj qab haus huv.
tag nrho cov khoom soy, almond mis nyuj, khoom noj khoom haus poov xab, spirulina.
Nrog kev noj zaub mov kom zoo, txhua tus vegan tau txais tag nrho cov vitamins B lawv xav tau kom noj qab haus huv thiab zoo siab. Yog tias tsim nyog, spirulina thiab hemp noob tuaj yeem muab ntxiv rau hauv kev noj haus, uas peb tsis nquag noj hauv lub neej txhua hnub.
Nws yog tsim nyog sau cia tias qhov tsis muaj vitamin yuav tsum tau kuaj ntshav kuaj. Nws yuav luag tsis yooj yim sua kom txiav txim siab qhov tsis txaus ntawm txhua yam khoom hauv lub cev.