Zakudya Zakudya Zopatsa thanzi 15 Zakudya Zamtundu wa B

Zamkati

• 1. Salimoni
• 2. Masamba Obiriwira
• 3. Chiwindi ndi Zina Zanyama
• 4. Mazira
• 5. Mkaka
• 6. Ng'ombe
• 7. Oyster, Clams ndi Mussels
• 8. nyemba
• 9. Nkhuku ndi Turkey
• 10. Yogati
• 11. Chakudya chopatsa thanzi komanso cha Brewer
• 12. Nkhumba
• 13. Mbewu Yolimba
• 14. Msomba
• 15. Mpendadzuwa Mbewu
• Mfundo Yofunika Kwambiri

Pali mavitamini B asanu ndi atatu - onse amatchedwa B mavitamini ovuta.

Ndi thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) ndi cobalamin (B12).

Ngakhale aliyense wa mavitaminiwa ali ndi magwiridwe antchito, amathandizira thupi lanu kupanga mphamvu ndikupanga mamolekyulu ofunikira m'maselo anu (1).

Kupatula pa B12, thupi lanu silingasunge mavitaminiwa kwakanthawi, chifukwa chake muyenera kuwadzaza pafupipafupi kudzera pachakudya (1).

Zakudya zambiri zimapatsa mavitamini a B, koma kuti mavitamini azikhala okwera kwambiri, chakudya chiyenera kukhala ndi 20% ya Reference Daily Intake (RDI) pakatumikira. Kapenanso, chakudya chomwe chili ndi 10-19% ya RDI chimawerengedwa kuti ndi gwero labwino (2).

Nazi zakudya 15 zathanzi zomwe zili ndi vitamini B imodzi kapena zingapo.

1. Salimoni

Nsomba zathanzi zonsezi zimakhala ndi mavitamini angapo a B. 3.5-ounce (100-gramu) yophika nsomba ya salimoni ili ndi (3):

• Thiamine (B1): 18% ya RDI
• Riboflavin (B2): 29% ya RDI
• Niacin (B3): 50% ya RDI
• Pantothenic acid (B5): 19% ya RDI
• Pyridoxine (B6): 47% ya RDI
• Cobalamin (B12): 51% ya RDI

Kuphatikiza apo, nsomba ndi nsomba yotsika kwambiri yomwe imakhala ndi mafuta omega-3 opindulitsa, komanso mapuloteni ndi selenium ().

Chidule Salmon ili ndi riboflavin, niacin, B6 ndi B12, komanso gwero labwino la thiamine ndi pantothenic acid. Kuphatikiza apo, ndi yotsika kwambiri mu mercury komanso mafuta omega-3 komanso mapuloteni ambiri.

2. Masamba Obiriwira

Masamba angapo obiriwira amakhala ndi zolemba zawo (B9). Izi ndi zina mwazinthu zabwino kwambiri zamasamba (5, 6, 7, 8, 9):

• Sipinachi, yaiwisi: 41% ya RDI m'makapu 3 (85 magalamu)
• Sipinachi, yophika: 31% ya RDI mu chikho cha 1/2 (85 magalamu)
• Maluwa a Collard, ophika: 20% ya RDI mu chikho cha 1/2 (85 magalamu)
• Amadyera Turnip, yophika: 25% ya RDI mu chikho cha 1/2 (85 magalamu)
• Letesi ya Romaine, yaiwisi: 29% ya RDI m'makapu awiri (85 magalamu)

Makamaka, fulemu ina imawonongedwa ndi kutentha pophika, ndipo ena amatha kupita kumadzi ophikira nawonso. Pochepetsa kuchepa kwamankhwala mukamaphika, sungani masambawo mpaka pakati pakati pofewa ndi khrisiti (, 11).

Chidule Masamba obiriwira, makamaka sipinachi, kolala, masamba a mpiru ndi letesi ya Roma, ndi ena mwazinthu zabwino kwambiri zamasamba. Sangalalani nazo zosaphika kapena ziwotchereni pang'ono kuti musunge bwino kwambiri.

3. Chiwindi ndi Zina Zanyama

Ngakhale sizotchuka kwenikweni, nyama zam'thupi - makamaka chiwindi - zili ndi mavitamini a B. Izi ndizowona kaya achokera ku ng'ombe, nkhumba, mwanawankhosa kapena nkhuku (12, 13, 14, 15).

Mwachitsanzo, 3.5-ounce (100 gramu) yotumiza chiwindi cha ng'ombe ili ndi (12, 16):

• Thiamine (B1): 12% ya RDI
• Riboflavin (B2): 201% ya RDI
• Niacin (B3): 87% ya RDI
• Pantothenic acid (B5): 69% ya RDI
• Pyridoxine (B6): 51% ya RDI
• Zamgululi (B7): 138% ya RDI
• Zolemba (B9): 65% ya RDI
• Cobalamin (B12): 1,386% ya RDI

Ngati simunazolowere kutsekemera kwamphamvu kwa chiwindi kapena muwone nyama zakuthupi ngati zosakhutiritsa, yesani izi pansi ndikusakanikirana ndi mabala achikhalidwe a nyama yapansi kapena onjezerani zakudya zopatsa thanzi, monga chili.

Chidule Nyama zanyama - makamaka chiwindi - zimakhala ndi mavitamini ambiri a B. Pofuna kuti chiwindi chikhale chokoma, chiphwuleni ndi nyama wamba kapena muzigwiritsa ntchito chakudya chokometsedwa kwambiri.

4. Mazira

Dzira limodzi lalikulu lili ndi 33% ya RDI ya biotin yogawidwa pakati pa yolk ndi yoyera. M'malo mwake, mazira ndi amodzi mwamagwero apamwamba a biotin - chiwindi chokha ndicho chimakhala ndi zina zambiri (16, 17).

Mazira amakhalanso ndi mavitamini ang'onoang'ono a B. Dzira limodzi lalikulu (50-gramu) lophika lili ndi (16, 18):

• Riboflavin (B2): 15% ya RDI
• Pantothenic acid (B5): 7% ya RDI
• Zamgululi (B7): 33% ya RDI
• Zolemba (B9): 5% ya RDI
• Cobalamin (B12): 9% ya RDI

Kumbukirani kuti dzira loyera loyera limakhala ndi avidin, mapuloteni omwe amalumikizana ndi biotin ndikuletsa kuyamwa kwake m'matumbo mwanu ngati mumadya azungu azungu ambiri. Kuphika mazira kumapangitsa avidin komanso kumachepetsa ngozi zachitetezo cha chakudya (17, 19).

Ngati simukudya mazira, nyama kapena nyama zina, mutha kukwaniritsa zosowa zanu za biotin mwa kudya zakudya monga masamba, zipatso, mtedza, mbewu ndi mbewu zonse, zomwe zonse zimakhala ndi biotin (16, 17).

Chidule Mazira ndi gwero lalikulu la biotin, lachiwiri ndi chiwindi. Amapereka 1/3 ya RDI ya biotin pa dzira limodzi lonse, yophika.

5. Mkaka

Chikho chimodzi cha 8 ounce (240 ml) cha mkaka chimapereka 26% ya RDI ya riboflavin, komanso mavitamini ena a B (20):

• Thiamine (B1): 7% ya RDI
• Riboflavin (B2): 26% ya RDI
• Pantothenic acid (B5): 9% ya RDI
• Cobalamin (B12): 18% ya RDI

Mosadabwitsa, kafukufuku akuwonetsa kuti mkaka ndi zinthu zina za mkaka nthawi zambiri zimakhala magwero apamwamba a riboflavin, wotsatira nyama ndi mbewu (,).

Mwachitsanzo, mu kafukufuku wowunika mwa akulu akulu oposa 36,000 ku Europe, zopangira mkaka zidapereka 22-52% ya riboflavin muzakudya za anthu ().

Monga zopangira nyama zina, mkaka ndi gwero labwino la B12, umapereka 18% ya RDI pa chikho chimodzi (240-ml) chotumizira (19).

Kuphatikiza apo, mumamwa B12 bwino mkaka ndi zinthu zina zamkaka - ndimayamwa okwanira 51-79% ().

Chidule Mkaka ndi zinthu zina za mkaka zimanyamula pafupifupi gawo limodzi mwa magawo atatu a zofunika za riboflavin tsiku ndi tsiku mu chikho chimodzi (240 ml). Mkaka ndi gwero labwino la B12.

6. Ng'ombe

Ng'ombe imatha kupereka gawo lalikulu pakudya kwanu kwa vitamini B.

Pakafukufuku wowonera zamadyedwe mwa anthu pafupifupi 2,000 ku Spain, nyama ndi nyama ndizomwe zimayambitsa thiamine, niacin ndi pyridoxine ().

Nayi kuchuluka kwa mavitamini a B mu kudula 3.5-gramu (100-gramu) ya sirloin steak, yomwe ili pafupifupi theka la kukula kwa nyama yaying'ono kwambiri yomwe imagwiritsidwa ntchito m'malesitilanti (24):

• Thiamine (B1): 5% ya RDI
• Riboflavin (B2): 8% ya RDI
• Niacin (B3): 39% ya RDI
• Pantothenic acid (B5): 6% ya RDI
• Pyridoxine (B6): 31% ya RDI
• Cobalamin (B12): 29% ya RDI

Chidule Ng'ombe imadzitama ndi B3, B6 ndi B12. 3.5-ounce (100 gramu) yogulitsa pafupifupi gawo limodzi mwa magawo atatu a RDI pa mavitamini onsewa, kuphatikiza mavitamini ang'onoang'ono a B.

7. Oyster, Clams ndi Mussels

Oyster, clams ndi mussels ndi gwero labwino kwambiri la B12 komanso gwero labwino kwambiri la riboflavin. Amaperekanso thiamine, niacin komanso folate.

Ma ola 3.5 (gramu 100) yophika iliyonse imapereka (25, 26, 27):

Mavitamini B	Oyisitara,% RDI	Ziphuphu,% RDI	Mussels wabuluu,% RDI
Thiamine (B1)	8%	10%	20%
Riboflavin (B2)	26%	25%	25%
Chitsulo (B3)	18%	17%	15%
Zolemba (B9)	4%	7%	19%
Cobalamin (B12)	480%	1,648%	400%

Zipolopolozi zimakhalanso ndi mapuloteni komanso mchere wambiri, kuphatikiza chitsulo, zinc, selenium ndi manganese. Ndi gwero labwino la mafuta a omega-3 komanso (25, 26, 27).

Chidule Oyster, clams ndi mussels iliyonse imapereka kanayi kanayi RDI ya vitamini B12 pakatumikira. Amakhalanso ndi riboflavin ndipo amapereka zochepa za thiamine, niacin ndi folate.

8. nyemba

Nyemba zam'mimba ndizodziwika bwino chifukwa chazambiri. Amaperekanso mavitamini ena ochepa a B, kuphatikiza thiamine, riboflavin, niacin, pantothenic acid ndi B6 (28).

Nayi chikho cha 1/2-chikho (85-gramu) chophikidwa cha nyemba zomwe amadya (29, 30, 31, 32, 33, 34, 35, 36):

• Nyemba zakuda: 32% ya RDI
• Nkhuku (nyemba za garbanzo): 35% ya RDI
• Edamame (soya wobiriwira): 60% ya RDI
• Nandolo zobiriwira: 12% ya RDI
• Nyemba za impso: 29% ya RDI
• Maluwa: 45% ya RDI
• Nyemba za Pinto: 37% ya RDI
• Mtedza wokazinga wa soya: 44% ya RDI

Folate - kapena mawonekedwe ake opangira folic acid - ndikofunikira pochepetsa chiopsezo cha zolephera zina zobadwa. Dziwani kuti magawo a RDI pamwambapa amachokera ku RDI ya 400 mcg, koma amayi apakati amafunika 600 mcg tsiku lililonse (37).

Chidule Mitundu yambiri ya nyemba - monga nyemba za pinto, nyemba zakuda ndi mphodza - ndizambiri, vitamini B wofunikira pakuchepetsa chiopsezo cha zolakwika zina zobadwa.

9. Nkhuku ndi Turkey

Nkhuku ndi nkhukuzi ndizodziwika bwino chifukwa cha niacin ndi pyridoxine. Nyama yoyera - monga bere - imapereka mavitamini awiriwa kuposa nyama yakuda - monga ntchafu - monga zikuwonetsedwa patebulo pansipa.

Katundu wokwana 3.5-gramu (100-gramu) wankhuku yophika, yopanda khungu kapena Turkey amapereka (38, 39, 40, 41):

Mavitamini B	Chifuwa cha nkhuku,% RDI	Turkey mawere,% RDI	Nkhuku, nyama yakuda,% RDI	Nkhukundembo, nyama yakuda,% RDI
Riboflavin (B2)	7%	8%	13%	15%
Chitsulo (B3)	69%	37%	33%	17%
Pantothenic acid (B5)	10%	7%	12%	14%
Pyridoxine (B6)	30%	28%	18%	19%
Cobalamin (B12)	6%	7%	5%	7%

Mukadumpha khungu la nkhuku lamafuta kuti muchepetse ma calories, musadandaule - mavitamini ambiri a B ali munyama, osati khungu (42, 43).

Chidule Nkhuku ndi nkhuku, makamaka magawo oyera a nyama, zili ndi B3 ndi B6. Nkhuku zimaperekanso riboflavin, asidi wa pantothenic ndi cobalamin. Zakudya zambiri zimakhala munyama, osati pakhungu.

10. Yogati

Yogurt ndiwotchuka chifukwa cha riboflavin ndi B12. Ngakhale zakudya zimasiyanasiyana malinga ndi mtundu, kuchuluka kwa yogurt (44, 45,, 47):

Mavitamini B	Yogurt wamba,% RDI pa 2/3 chikho (170 magalamu)	Yogurt ya vanila,% RDI pa chikho cha 2/3 (magalamu 170)	Yogurt wopanda Chi Greek,% RDI pa 2/3 chikho (170 magalamu)	Yogurt ya vanila yachisanu,% RDI pa 2/3 chikho (95 magalamu)
Riboflavin (B2)	18%	26%	36%	20%
Cobalamin (B12)	26%	35%	53%	11%

Kumbukirani kuti mukakometsera, ma yogurts ambiri oundana komanso afriji amakhalanso ndi masupuni 3-4 a shuga wowonjezera pa 2/3-chikho chotumikirira - chifukwa chake sangalalani nawo pang'ono (45,, 47).

Masitolo amagulitsanso njira zina zambiri zosagwiritsa ntchito mkaka, monga soya wofufumitsa, ma almond kapena ma yogurts a coconut. Komabe, izi - pokhapokha zitalimbikitsidwa - sizomwe zili bwino za riboflavin kapena B12 ().

Chidule Yogurt mwachilengedwe ndi B2 ndi B12, koma njira zosagwiritsa ntchito mkaka sizomwe zimapezera mavitaminiwa pokhapokha atakhala olimba. Chepetsani kudya yogurt yotsekemera ndi shuga.

11. Chakudya chopatsa thanzi komanso cha Brewer

Yisiti ya thanzi ndi yisiti ya brewer sizigwira ntchito, kutanthauza kuti simungagwiritse ntchito popanga mkate. M'malo mwake, anthu amazigwiritsa ntchito kupititsa patsogolo kununkhira komanso michere ya mbale.

Yisiti mwachibadwa amakhala ndi mavitamini a B ndipo nthawi zambiri amalimbikitsidwa nawo - makamaka yisiti yathanzi. Ngati zowonjezera zowonjezera, mudzawawona atchulidwa muzipangizo zolembapo.

Umu ndi momwe yisiti ziwirizi zimafananirana potengera supuni ya 2 (15-30-gramu) yotumikirako, ngakhale izi zimasiyana pamitundu (48, 49):

Mavitamini B	Yisiti yathanzi,% RDI	Yisiti ya Brewer,% RDI
Thiamine (B1)	640%	80%
Riboflavin (B2)	570%	90%
Chitsulo (B3)	280%	50%
Pantothenic acid (B5)	10%	6%
Pyridoxine (B6)	480%	40%
Zolemba (B9)	60%	15%
Cobalamin (B12)	130%	5%

Olima ndiwo zamasamba ndi nyama zamasamba nthawi zambiri amagwiritsa ntchito yisiti yathanzi, chifukwa amalimbikitsidwa ndi B12, zomwe ndizovuta kupeza ngati simukudya nyama ().

Chakudya chopatsa thanzi cha yisiti chimapangitsa kuti chikhale chotchuka ngati zokometsera. Yisiti ya Brewer, komabe, imatha kulawa zowawa ndipo itha kusakanikirana bwino ndi zakudya monga ma smoothies, kuvala saladi kapena msuzi.

Chidule Yisiti ya zakudya ndi yisiti ya brewer imanyamula mavitamini B ambiri - koma gawo lalikulu la mavitamini mu yisiti yathanzi, kuphatikiza B12, amawonjezeredwa. Izi zitha kugwiritsidwa ntchito kuwonjezera kununkhira kapena michere muzakudya zina.

12. Nkhumba

Monga nyama zina wamba, nkhumba yodzaza ndi mavitamini B angapo. Ndizodziwika bwino makamaka chifukwa cha kuchuluka kwake kwa thiamine, komwe ng'ombe imapereka zochepa.

3.5-ounce (100-gramu) ya nkhumba yotchinga chimapereka (51):

• Thiamine (B1): 69% ya RDI
• Riboflavin (B2): 24% ya RDI
• Niacin (B3): 24% ya RDI
• Pantothenic acid (B5): 9% ya RDI
• Pyridoxine (B6): 27% ya RDI
• Cobalamin (B12): 14% ya RDI

Kuti nyama ya nkhumba ikhale yosankha bwino, sankhani kudula, komwe kumachepetsa kwambiri mafuta ndi ma calories kuposa mabala amapewa (omwe amagwiritsidwa ntchito kwambiri pokoka nyama ya nkhumba), ma spareribs ndi nyama yankhumba (52).

Chidule Nkhumba imakonda kwambiri thiamine, riboflavin, niacin ndi B6. Kudula nkhumba kumakhala kotsika kwambiri komanso kotsika kwambiri kuposa kuchepa kwa phewa, zida zopumira ndi nyama yankhumba.

13. Mbewu Yolimba

Mbewu za kadzutsa nthawi zambiri zimakhala ndi mavitamini owonjezera, kuphatikiza mavitamini a B. Fufuzani iwo m'ndandanda wazowonjezera ().

Mavitamini a B omwe amawonjezeredwa kwambiri ndi chimanga ndi thiamine, riboflavin, niacin, B6, folate (monga folic acid) ndi B12. Ndalama zomwe zimapezeka m'mitundu ingapo yotchuka - Cheerios ndi Total ndi General Mills ndi Raisin Bran ndi Post - ndi (54, 55, 56):

Mavitamini B	Cheerios,% RDI pa 1 chikho (28 magalamu)	Okwana,% RDI pa chikho cha 3/4 (30 magalamu)	Raisin Bran,% RDI pa chikho chimodzi (59 magalamu)
Thiamine (B1)	25%	100%	25%
Riboflavin (B2)	2%	100%	25%
Chitsulo (B3)	25%	100%	25%
Pantothenic acid (B5)	-	100%	-
Pyridoxine (B6)	25%	100%	25%
Zolemba (B9)	50%	100%	50%
Cobalamin (B12)	-	100%	25%

Kumbukirani kuti mbewu zambiri zam'mawa zam'mawa zimakhala ndi shuga wowonjezera komanso mbewu zoyengedwa. Sankhani mankhwala osachepera magalamu asanu a shuga pakudya ndi njere zonse - monga tirigu wathunthu kapena oats wathunthu - omwe adatchulidwa ngati choyambirira.

Chidule Mbewu zadzutsa nthawi zambiri zimawonjezera thiamine, riboflavin, niacin, folic acid, B6 ndi B12. Zina zimakhala ndi 100% ya RDI ya mavitaminiwa. Komabe, ndikofunikira kusankha tirigu wopangidwa ndi mbewu zonse ndi shuga wochepa.

14. Msomba

Trout, nsomba yamadzi amchere, imagwirizana kwambiri ndi salimoni ndipo imakhala ndi mavitamini angapo a B.

3.5-ounce (100-gramu) yophika ya trout imapereka (57):

• Thiamine (B1): 28% ya RDI
• Riboflavin (B2): 25% ya RDI
• Niacin (B3): 29% ya RDI
• Pantothenic acid (B5): 22% ya RDI
• Pyridoxine (B6): 12% ya RDI
• Cobalamin (B12): 125% ya RDI

Kuphatikiza apo, trout ndi gwero labwino kwambiri la mapuloteni, olemera ndi mafuta a omega-3 komanso otsika mu mercury (57,).

Chidule Trout ili ndi thiamine yambiri, riboflavin, niacin, pantothenic acid ndi vitamini B12. Mulinso mapuloteni okwanira komanso mafuta a omega-3.

15. Mpendadzuwa Mbewu

Mbeu za mpendadzuwa ndi imodzi mwazomera zabwino kwambiri za pantothenic acid. Vitamini B uyu amatenga dzina lake kuchokera ku mawu achi Greek akuti "pantos," kutanthauza "kulikonse," chifukwa amapezeka muzakudya zambiri zamasamba ndi nyama - koma nthawi zambiri amangopeza zochepa (59).

Chodabwitsa, 1 ounce (28 magalamu) a mbewu za mpendadzuwa zimanyamula 20% ya RDI ya pantothenic acid. Mbeu za mpendadzuwa ndizochokera ku niacin, folate ndi B6 (60).

Mafuta a mpendadzuwa, otchuka pakati pa anthu omwe ali ndi chifuwa cha mtedza, ndi gwero labwino kwambiri la asidi a pantothenic.

Nayi kufananizira mavitamini B a mbewu za mpendadzuwa ndi batala wa mpendadzuwa (60, 61):

Mavitamini B	Mbeu za mpendadzuwa,% RDI paunzi limodzi (28 magalamu)	Mafuta a mpendadzuwa,% RDI pa supuni 2 (32 magalamu)
Chitsulo (B3)	10%	8%
Pyridoxine (B6)	11%	12%
Pantothenic acid (B5)	20%	22%
Zolemba (B9)	17%	18%

Chidule Mbeu za mpendadzuwa ndi batala wawo ndi zina mwazomera zomwe zimapezeka kwambiri pantothenic acid, vitamini B yomwe imapezeka m'mitundu yambiri.

Mfundo Yofunika Kwambiri

Kugwiritsa ntchito mavitamini B asanu ndi atatu okwanira kumakupatsani mwayi wopeza zakudya zabwino.

Zina mwazipangizo za mavitamini a B zimaphatikizapo nyama (makamaka chiwindi), nsomba, nkhuku, mazira, mkaka, nyemba, masamba obiriwira, mbewu ndi zakudya zolimba, monga chimanga cham'mawa ndi yisiti yathanzi.

Ngati mungalepheretse kudya m'magulu ena azakudya chifukwa cha chifuwa kapena zakudya, mwayi wanu wokhala ndi mavitamini B ungakulire.

Ngati mumakayikira ngati mukupeza mavitamini a B okwanira, yesani pulogalamu yaulere pa intaneti kuti muzitsatira ndikuwunika zomwe mumadya sabata yonse. Mutha kusintha momwe mumadyera kuti mutsimikizire kuti mukupeza mavitamini omwe mukufuna.