Cov vitamins B yog ib pawg ntawm yim dej-soluble vitamins uas yog qhov tseem ceeb rau ntau lub cev tseem ceeb.
Cov vitamins no pab tso tawm lub zog ntawm cov zaub mov thiab yog qhov tseem ceeb rau peb lub cev tiv thaiv kab mob thiab lub paj hlwb. Lawv tsis khaws cia rau hauv lub cev, yog li peb yuav tsum tsis tu ncua noj cov zaub mov uas muaj lawv. Cia peb xav seb vim li cas lawv tseem ceeb heev rau vegans thiab qhov twg yuav tau txais lawv los ntawm.
Vitamin B1 (thiamine)
Thiamine pab peb lub cev siv cov carbohydrates thiab tsim adenosine triphosphate (ATP), "cov txiaj ntsig molecular" ntawm lub zog hloov pauv hauv peb lub hlwb.
Cov cim qhia txog kev tsis txaus B1: mob taub hau, xeev siab, qaug zog, chim siab, kev nyuaj siab, tsis nco qab, plab zom mov, cem quav, tsis qab los noj mov thiab poob phaus. Kev tsis txaus siab hnyav tuaj yeem ua rau beriberi, uas cuam tshuam rau lub plawv thiab kev ncig. Cov neeg uas tso siab rau cov zaub mov npaj txhij, nrog rau cov neeg uas tsis txhob noj cov khoom noj khoom haus, muaj kev pheej hmoo.
Qhov chaw zoo tshaj plaws B1: tag nrho cov nplej (oats, wholemeal qhob cij, tag nrho cov nplej nplej zom thiab xim av), cov poov xab, poov xab extract, acorn taub dag, sunflower thiab sesame noob, tahini (sesame noob paste), pob kws ntawm cob, pecans, brazil ceev, hazelnuts thiab legumes (peas, taum thiab lentils).
Xav tau ib qho ntxiv?
Tsis yog, kev noj zaub mov zoo vegan npog lub cev xav tau B1. Yog tias koj noj cov tshuaj ntxiv, tsis txhob overdo nws, vim nws tuaj yeem ua rau mob. 100 mg lossis tsawg dua ib hnub yuav txaus.
Vitamin B2 (riboflavin)
Riboflavin yog ib qho tseem ceeb rau kev loj hlob, kev pom kev noj qab haus huv, thiab kev tsim cov qe ntshav liab. Nws pab lub cev siv cov vitamin B6 thiab yog ib qho antioxidant uas tiv thaiv peb cov hlwb thiab DNA los ntawm cov teeb meem dawb radicals.
Cov cim qhia ntawm B2 deficiency: qaug zog, stunted loj hlob, teeb meem digestive, tawg thiab mob ntawm lub ces kaum ntawm lub qhov ncauj, mob caj pas, nkees qhov muag, thiab rhiab heev rau lub teeb.
Qhov zoo tshaj plaws B2 Sources: poov xab extract, zaub mov poov xab, quinoa, muesli, fortified vegan noj tshais cereal, fortified soy mis nyuj, avocado, almonds, qus nplej, nceb, thiab mangetou. Kev noj tsawg yog qhov tshwj xeeb ntawm cov tub ntxhais hluas uas hla pluas tshais (qhov nyiaj tsis txaus tshwm sim nyob rau nruab nrab ntawm 1 ntawm 5 tus ntxhais hluas thiab 1 ntawm 12 tus tub).
Xav tau ib qho ntxiv?
Tsis yog, noj vegan noj qab haus huv tuaj yeem ua tau raws li koj qhov kev xav tau vitamin B2.
Vitamin B3 (niacin)
Cov vitamin no yog ib qho tseem ceeb rau ntau yam kev tshwm sim hauv lub cev thiab pab tswj lub paj hlwb thiab ua kom peb cov tawv nqaij noj qab nyob zoo.
Cov cim qhia ntawm B3 deficiency: cuam tshuam thaj chaw ntawm daim tawv nqaij raug tshav ntuj thiab / los yog siab, raws plab, nyob rau hauv cov xwm txheej hnyav - kev puas hlwb.
Qhov zoo tshaj plaws B3 Sources: noj zaub mov poov xab, txiv laum huab xeeb, fortified vegan noj tshais cereal, quinoa, muesli, poov xab extract, qus nplej, tag nrho cov nplej spaghetti, pob kws ntawm cob, xim av nplej, thiab acorn porridge.
Xav tau ib qho ntxiv?
Tsis yog, noj vegan noj qab haus huv tuaj yeem ua tau raws li koj cov kev xav tau B3. Nco ntsoov tias kev noj cov vitamin ntau ntau (ntau dua 200 mg ib hnub twg) tuaj yeem ua rau cov tawv nqaij reddening, thiab ntau npaum li cas (3-6 g ib hnub twg) tuaj yeem ua rau lub siab puas.
Vitamin B5 (pantothenic acid)
Pantothenic acid pab tsim cov tshuaj hormones thiab tseem ceeb rau lub cev tiv thaiv kab mob. Nws yog siv los ua coenzyme A (CoA), uas yog "tus pab molecule" xav tau rau ntau yam tseem ceeb hauv lub cev.
Cov cim qhia ntawm B5 deficiency: nkees nkees thiab kiv taub hau, mob taub hau, mus ob peb vas thiab digestive teeb meem.
Qhov zoo tshaj plaws B5 Sources: Cov khoom noj khoom haus poov xab, fortified vegan noj tshais cereal, avocado, acorn squash, plantains, ci qos yaj ywm, pob kws rau ntawm cob, qos yaj ywm qab zib, nceb, txiv kab ntxwv, mangetou, pecans, oatmeal, thiab chestnuts.
Xav tau ib qho ntxiv?
Tsis yog, kev noj zaub mov zoo vegan yuav them koj cov kev xav tau B5. Nws txaus kom tau txais 200 mg lossis tsawg dua ib hnub.
V6 vitamin (pyridoxine)
Pyridoxine pab tsim hemoglobin, ib yam khoom hauv cov qe ntshav liab uas nqa oxygen thoob plaws hauv lub cev. Qhov no ua rau peb lub cev tsis muaj zog thiab lub paj hlwb noj qab nyob zoo.
Cov cim qhia ntawm B6 deficiency: tsawg heev, tab sis tuaj yeem ua rau ntshav tsis txaus, tus nplaig o, kev nyuaj siab, tsis meej pem, lub cev tsis muaj zog, thiab teeb meem digestive.
Qhov zoo tshaj plaws B6 Sources: khoom noj khoom haus poov xab, muesli, enriched vegan noj tshais cereal, avocado, pistachio, nplej sprouts, taub dag porridge, txiv tsawb, quinoa, sunflower noob, pob kws ntawm cob, tag nrho cov nplej spaghetti, Brussels sprouts, caij nplooj ntoos hlav zaub, txiv ntseej, hazelnuts, txiv kab ntxwv thiab tahini, txiv lws suav thiab walnuts.
Xav tau ib qho ntxiv?
Tsis yog, kev noj zaub mov zoo vegan yuav them koj cov kev xav tau B6. Kev noj ntau dhau - ntau dua 200 milligrams ib hnub twg - tuaj yeem ua rau tsis hnov tsw ntawm tes thiab taw, tawv nqaij thiab teeb meem digestive. Koj yuav tsum tsis txhob noj ntau dua 10 mg ntawm cov vitamin B6 ib hnub hauv cov tshuaj tshwj tsis yog kws kho mob qhia.
Виvitamin B7 (biotin)
Biotin (vitamin B7) plays lub luag haujlwm tseem ceeb hauv cov rog, qab zib thiab cov protein metabolism thiab muaj txiaj ntsig zoo rau cov tawv nqaij noj qab haus huv thiab rau tes.
Cov cim qhia ntawm B7 deficiency: plaub hau poob, nkig rau tes, pob khaus lossis lwm yam teeb meem ntawm daim tawv nqaij, kev nyuaj siab thiab qaug zog. Cov me nyuam tsis muaj peev xwm ua rau cov leeg tsis muaj zog, qaug zog, thiab kev loj hlob qeeb.
Qhov chaw zoo tshaj plaws B7: tempeh (fermented soybeans), txiv laum huab xeeb thiab txiv laum huab xeeb, hazelnuts, almonds, walnuts, pecans, pistachios, muesli, khoom noj khoom haus poov xab, oatmeal los yog oatmeal, nceb, avocados, sunflower thiab sesame noob, tahini, fortified noj tshais ntawm cereals.
Xav tau ib qho ntxiv?
Tsis yog, tsuas yog noj ntau hom zaub mov raws li cog thiab koj yuav tau txais cov vitamin B7 txaus. Noj 900 mg lossis tsawg dua ntawm biotin ib hnub hauv daim ntawv ntxiv yuav tsis ua mob. Cov tshuaj tuaj yeem cuam tshuam cov qib ntawm cov vitamin no hauv lub cev - piv txwv li, cov tshuaj tiv thaiv kab mob uas siv los kho mob vwm tuaj yeem txo cov qib biotin.
Vitamin B9 (folate los yog folic acid)
Lo lus "folate" los ntawm Latin lo lus "folium", uas txhais tau tias "nplooj", yog li koj tuaj yeem twv seb qhov twg yuav nrhiav cov vitamin no. Folate (los yog folic acid) yog qhov tseem ceeb rau lub hlwb thiab lub paj hlwb kev ua haujlwm, DNA tsim, kev tsim tawm ntawm tes, thiab, zoo li vitamin B12, yog qhov tseem ceeb rau kev tsim cov qe ntshav liab. Nws ua lub luag haujlwm tseem ceeb hauv kev xeeb tub, thiab cov poj niam cev xeeb tub lossis sim xeeb tub raug qhia kom noj 400 micrograms ntawm folic acid txhua hnub kom txog rau thaum lub lim tiam thib kaum ob ntawm cev xeeb tub kom tsis txhob muaj cov hlab ntsha tsis zoo.
Cov kev tshawb fawb qhia tias ntau tus neeg tsis muaj cov vitamin no. Ib qib qis yog pom nyob rau hauv yuav luag ib feem peb ntawm cov ntxhais, qhia tias muaj kev pheej hmoo ntawm cov ntshav liab. Ntau tshaj 90% ntawm cov poj niam ntawm lub hnub nyoog yug me nyuam tej zaum yuav muaj folate qib qis dua qhov pib, qhia tias muaj kev pheej hmoo siab ntawm cov hlab ntsha uas tsis yog-aural. Qhov no tsis tau txhais hais tias lawv cov menyuam yuav yug los muaj qhov tsis xws luag, tsuas yog tias lawv raug suav hais tias muaj kev pheej hmoo siab dua.
Cov cim qhia ntawm B9 deficiency: kev loj hlob tsis zoo, tsis qab los noj mov, o ntawm tus nplaig thiab cov pos hniav, teeb meem kev txawj ntse, qaug zog, ntshav thiab digestive teeb meem.
Qhov zoo tshaj plaws B9 Sources: Cov khoom noj khoom haus poov xab, edamame, tempeh (fermented soybeans), kua mis nyuj, taum pauv, zaub ntsuab (asparagus, Brussels sprouts, spinach, kale, cabbage, broccoli, lettuce thiab peas), poov xab extract, liab kua txob, fortified noj tshais cereal, txiv kab ntxwv, beets. , lentils, acorn squash, nplej tua, pob kws qab zib, muesli, txiv lws suav thiab hazelnuts.
Xav tau ib qho ntxiv?
Tsis yog, kev noj zaub mov zoo vegan yuav them koj cov kev xav tau B9. Kev noj tshuaj ntau (ntau dua ib milligram ib hnub) rau lub sijhawm ntev tuaj yeem ua rau muaj kev phom sij thiab tuaj yeem npog cov cim qhia ntawm vitamin B12 tsis txaus, uas tuaj yeem ua rau lub paj hlwb puas.
Cov vitamins V12
Vitamin B12 pab tswj cov paj hlwb noj qab haus huv thiab tsim DNA. Nws tsim cov qe ntshav liab ua ke nrog folic acid thiab pab cov hlau ua haujlwm zoo hauv lub cev.
B12 yog tsim los ntawm cov kab mob hauv av thiab dej. Tib neeg (thiab tsiaj txhu) tau siv los txais zaub mov hauv av. Txawm li cas los xij, kev tsim khoom noj niaj hnub no yog tshuaj tua kab mob uas peb xav tau cov tshuaj ntxiv. Tsiaj cov khoom muaj B12 vim nws ntxiv rau cov tsiaj txhu noj, yog li cia li txiav tawm cov neeg nruab nrab thiab tau txais cov vitamin no koj tus kheej!
Cov cim qhia ntawm B12 deficiency: qaug zog, tsis muaj zog, tingling, leeg tsis muaj zog, kev nyuaj siab, nco tsis taus. Qib B12 qis tuaj yeem ua rau nce qib ntawm cov amino acid homocysteine , uas ua rau muaj kev pheej hmoo ntawm cov kab mob plawv. B12 qib tuaj yeem kuaj tau yooj yim nrog kev kuaj ntshav, thiab txhua qhov tsis txaus tuaj yeem kho nrog tshuaj lossis txhaj tshuaj.
Qhov zoo tshaj plaws B12 Sources: poov xab extract, khoom noj khoom haus poov xab flakes nrog B12, B12-fortified cog-raws li cov khoom siv mis nyuj, B12-fortified noj tshais cereals. Xyuas kom tseeb tias cov khoom noj uas koj yuav muaj zog nrog B12, vim tias cov zaub mov tsis muaj organic.
Xav tau ib qho ntxiv?
Yog lawm! Tshwj xeeb tshaj yog tias koj muaj hnub nyoog tshaj 50 xyoo, vim tias cov vitamin no absorbed zuj zus nrog lub hnub nyoog.
Txawm hais tias koj xaiv cov khoom noj uas muaj zog lossis cov tshuaj ntxiv, koj yuav tsum tau noj lawv tsis tu ncua. Nws raug nquahu kom noj txog 2000 micrograms ntawm vitamin B12 (ib microgram yog ib lab ntawm ib gram, yog li peb tsuas xav tau me me ntawm B12, tab sis tau txais nws tseem ceeb heev).