ZAKUDYA 10 ZAPAMWAMBA ZA VITAMINI B12 NDI UBWINO WAKE

Kodi mwakhalapo f kutopa nthawi zonse? Kodi mukumva kuti mwadzuka mwatopa? Ngati mukukumana ndi ntchito yatsopano, kodi zomwe mumayamba kuchita ndizomwe mukuganiza, ndilibe mphamvu? Zonsezi ndi zizindikiro za kusowa kwa vitamini B12 yofunikira, yomwe ndi vitamini yaikulu kwambiri komanso yovuta kwambiri ya mavitamini asanu ndi atatu a B. Vitamini B12 ikufunika pa ntchito zambiri za thupi, kuphatikizapo kupanga ndi kugawa maselo ofiira a magazi, kuteteza dongosolo lamanjenje; kupanga DNA, kupereka mphamvu ku thupi lanu, pakati pa ena. Ngati simukupeza vitamini wokwanira muzakudya zanu, zitha kuyambitsa kuchepa kwa magazi m'thupi komanso kutopa kwambiri. Kumbali inayi, vitaminiyi imapereka zabwino zambiri kwa tsitsi ndi khungu, kuphatikizapo kusunga dongosolo lamanjenje lathanzi. Zimalimbikitsa kukula kwa tsitsi ndipo zimalimbikitsa kupanga melanin zomwe zimathandiza kusunga mtundu woyambirira wa tsitsi lanu. Vitamini B12 imathanso kulimbana ndi zizindikiro zomwe zimayambitsa chikanga ndi matenda ena apakhungu. Imasunga chinyezi pakhungu ndikuyiteteza kuti isaume. Ngakhale kuchuluka kwa zakudya zokhala ndi vitamini B12 mukufunikira tsiku ndi tsiku sipamwamba kwambiri, muyenera kuonetsetsa kuti mukudya zakudya zokhala ndi vitamini B12 nthawi zonse. Akatswiri amalangiza za 2.4 ma micrograms a vitamini B12 patsiku kwa wamkulu. Ndiye bwererani mmbuyo musanayambe kutulutsa mapiritsi amenewo!

Vitamini B12 amapangidwa ndi mabakiteriya ndipo amapezeka mochulukira muzanyama. Izi zili choncho chifukwa nyama zimadya zakudya zomwe zili ndi vitamini B12 wambiri. Odya zamasamba alinso ndi magwero angapo abwino a vitamini. Phunzirani zambiri za zakudya zokhala ndi vitamini B12 powonera vidiyoyi.

imodzi. Mkaka Ndi Zamkaka Zamkaka
awiri. Mazira
3. Yisiti Yopatsa thanzi
Zinayi. Nori
5. Bowa wa Shiitake
6. Zipatso Zolimba
7. Ngale
8. Nsomba
9 . Nkhanu
10. Shirimpi
khumi ndi chimodzi. FAQs: Vitamini B Wolemera Zakudya

1. Mkaka Ndi Zamkaka Zamkaka

Zakudya zokhala ndi Vitamini B12 Zakudya zamkaka

Tonse tikudziwa kuti mkaka ndi zinthu zina zamkaka zimakhala ndi calcium yambiri, koma izi ndi magwero abwino a vitamini B12. Kwa osadya masamba, imakhala gwero lofunikira, popeza magwero ena ambiri achilengedwe ndi nyama, nsomba ndi mazira. Zogulitsa monga mkaka wamba, yoghurt wamba, ndi tchizi sizongopezeka pamsika komanso zimatha kudyedwa nthawi iliyonse masana. Zikhoza kuphatikizidwa ndi zakudya zina pa kadzutsa, chamasana kapena chakudya chamadzulo. Kapenanso, amatha kudyedwa paokha, mopanda ngati chotupitsa masana kapena chakumwa chamadzulo. Pali mitundu yambiri ya tchizi yomwe imapezeka pamsika, ndipo mu tchizi za ku Swiss zimadziwika kuti zimakhala ndi vitamini B12 wambiri. Phatikizani kagawo ndi chidutswa cha chipatso kuti mukhudze chotupitsa chomwe chili ndi mapuloteni, ulusi, ndi mafuta pang'ono. Zakudya zina zimaphatikizapo mozzarella, ricotta, parmesan, ndi kanyumba tchizi (paneer). Chochititsa chidwi ndi chakuti kafukufuku wochepa amasonyeza kuti thupi la munthu limatenga vitamini B12 kuchokera ku mkaka ndi mkaka kusiyana ndi nyama, nsomba ndi mazira.

MFUNDO: Ngati muli osagwirizana ndi lactose, yesani kupanga buttermilk mwa kusakaniza magawo ofanana a yogati ndi madzi, zomwe sizingayambitse vuto.

2. Mazira

Mazira samangosinthasintha, ndi mphamvu ya zakudya zofunikira, ndipo ali ndi vitamini B12 wochuluka. Ngakhale dzira limodzi patsiku silikwanira kukupatsirani mlingo wofunikira wa vitamini B12 tsiku lililonse, mutha kuwaphatikiza ndi zakudya zina zokhala ndi vitaminiyo kuti mupeze kuchuluka kofunikira. Kafukufuku akuwonetsanso kuti ma yolks ali ndi vitamini B12 wochuluka kuposa azungu, ndipo yomwe ili mu yolks ndiyosavuta kuyamwa. Ichi ndichifukwa chake tikulimbikitsidwa kudya mazira athunthu kusiyana ndi kudya dzira loyera. Mazira amapezeka mosavuta, kaya mukufuna kuwagula aiwisi kapena ophika. Zimakhalanso zosavuta kuphika. Chifukwa chake pitani mukatenge zomwe mwasankha - zophika, zophika, omelet kapena mazira benedict! Ngati simukuzikonda momveka bwino, ndiye kuti muwaponye mu saladi, muwaike mu sangweji kapena mungowalowetsa m'mafupa anu!

MFUNDO: Yesani ndi kulowa dzira limodzi muzakudya zanu tsiku lonse.

3. Yisiti Yopatsa thanzi

Zakudya zokhala ndi Vitamini B12 Nutritional yisiti

Ichi ndi yisiti yosagwira ntchito yomwe imakhala ndi kukoma kwa mtedza komanso imadziwikanso kuti 'nooch' imadziwikanso kuti vegan cheese. Ufa wachikasu, womwe umachokera ku nzimbe kapena molasi wa beet, ukhoza kugulidwa kumsika. Akhoza kuwaza pazakudya zotentha ndi zozizira kuti awonjezere kuya kwa kukoma kwawo. Onjezani katsabola pa ma popcorn anu, kuwaza pa mkate wanu wofalikira kapena sakanizani zina mu gravy kapena pasitala. Imakhala gwero labwino la vitamini B12 kwa omwe amadya masamba, chifukwa nthawi zambiri imakhala yolimba ndi vitamini. Komanso ndi gwero labwino la mapuloteni ndi mchere. Onetsetsani kuti mwagula yisiti yolimbitsa thupi.

MFUNDO: Omwe sangathe kugwiritsa ntchito tchizi chifukwa cha kuchuluka kwa mkaka, amatha kusintha yisiti yopatsa thanzi kuti apereke kununkhira kwa tchizi ku mbale zanu.

4. Nori

Nori ndi udzu wodyedwa, womwe umagwiritsidwa ntchito mu mbale yotchuka ya ku Japan, sushi. Mutha kugula mu mawonekedwe a pepala louma, lophwanyika. Itha kugwiritsidwa ntchito kupanga masukisi, kapena kusandulika ufa wothira pa sangweji kapena pa saladi. Ndizophwanyika ndipo zimakhala ndi mchere wokoma paokha. Ubwino wowonjezera ndikuti ili ndi ma calories ochepa komanso ndi gwero labwino lazamasamba la vitamini B12.

MFUNDO: Zilowerereni mapepala a nori m'madzi ndikugwiritsa ntchito chotsitsacho ngati maziko a supu yomwe mumakonda.

5. Bowa wa Shiitake

Zakudya zokhala ndi Vitamini B12 muzipinda za Shiitake

Monga nori, bowa ena monga shitake alinso ndi vitamini B12 wochuluka. Popeza kuti vitaminiyi ndi yosowa kwambiri muzakudya zochokera ku zomera, zikhoza kuchitika kuti sizingakupatseni mlingo wonse wa B12 womwe mumafunikira patsiku. Koma ili ndi michere ina ndipo imatha kuphatikizidwa mosavuta ndi zakudya zina, kaya ndi chakudya cham'mawa, chamasana, chakudya chamadzulo kapena zokhwasula-khwasula.

MFUNDO: Nthawi zambiri bowa wa shiitake amapezeka wouma, choncho zilowerereni m'madzi ofunda musanagwiritse ntchito.

6. Zipatso Zolimba

Mukasankha phala lanu lam'mawa mwanzeru, mutha kupeza mlingo wanu wa vitamini B12 mukamaliza kadzutsa! Pachifukwa ichi, zimakhala zofunikira kuti musankhe phala lolimbitsidwa vitamini B12 . Mtundu wa vitamini B12 womwe wawonjezeredwa umasiyana kuchokera ku chimanga kupita ku chimanga komanso mtundu kupita mtundu. Werengani musanasankhe! Zikuoneka kuti thupi lanu lidzayamwa vitamini kuchokera m'chitsime cholimba cha phala, popeza kuti vitaminiyo siyenera kuphwanyidwa ndi thupi lanu kuti atengeke. Ngati mwasankha kugwiritsa ntchito phala yolimba kuti muwonjezere kudya kwa vitamini B12, onetsetsani kuti mwasankha mtundu wochepa wa shuga wowonjezera komanso wochuluka mu fiber kapena mbewu zonse.

MFUNDO: Mukaphatikiza phala lanu ndi mkaka m'mawa, mudzawonjezera kudya kwa vitamini B12.

7. Zodandaula

Nkhono zing'onozing'ono, zotafunazi zimakhala ndi zakudya zambiri komanso zimakhala ndi vitamini B12. Kupatula B12, amakhala ngati magwero abwino a nthaka, mkuwa, phosphorous ndi chitsulo. Komanso ndi gwero lowonda la mapuloteni, ndikuwonjezera ma antioxidants m'thupi lanu. Mutha kuwadya m'njira zosiyanasiyana kuphatikiza kupanga chowder kapena msuzi ndi pasitala. Atha kugulidwa mwatsopano, ozizira kapena zamzitini.

MFUNDO: Njira yabwino yophikira ma clams ndikungowawotcha.

8. Nsomba

Nsomba zosiyanasiyana zimadziwika kuti zimakhala ndi vitamini B12 wolemera, kuphatikizapo herring, salimoni, sardines, tuna ndi trout.

Herrings: Izi ndi nsomba zazing'ono zomwe zimapereka vitamini B12 komanso ndi magwero abwino omega 3 mafuta acids . Iwo ali ndi udindo wa thanzi, nkhope yowala ndi tsitsi lonyezimira.

Salimoni: Ngakhale nsomba imodzi yokha imakhala ndi vitamini B12 yambiri. Komanso ili ndi ma amino acid ambiri ndi omega 3 fatty acids.

Sardines: Izi ndi nsomba zazing'ono zam'madzi zamchere zomwe zili ndi mafupa ofewa. Nthawi zambiri, mudzatha kuzigula m'matini, zosungidwa m'madzi kapena mafuta. M'malo ochepa amatha kugulidwa mwatsopano. Sardines ndiwopatsa thanzi kwambiri chifukwa amakhala ndi michere yonse yokwanira. Iwo ndi magwero abwino kwambiri a omega-3 fatty acids.

Tuna: Iyi ndi nsomba yotchuka yomwe ili ndi zakudya zambiri, kuphatikizapo mapuloteni, mavitamini ndi mchere. Kuchuluka kwa vitamini B12 mu tuna kumakhala pansi pa khungu. Imanyamulanso kuchuluka kwa mapuloteni, phosphorous, selenium ndi mavitamini A ndi B3.

Nsomba ya trauti: Zodziwika kuti ndi imodzi mwa mitundu yathanzi ya nsomba, mtundu wa nsomba zam'madzi zam'madzi ndi gwero lalikulu la mapuloteni, mafuta athanzi ndi mavitamini a B, kuphatikizapo B12, omega-3 fatty acids, ndi mchere monga manganese, phosphorous ndi selenium.

MFUNDO: Iphikeni nsomba kwa nthawi yochepa momwe mungathere kuti mukhale ndi thanzi labwino.

9. Nkhanu

Zakudya zokhala ndi Vitamini B12 nkhanu ndi nkhanu

Gwero lina lalikulu lolemera mu vitamini B12, nkhanu ndi gwero labwino la mapuloteni amafuta ochepa, niacin, ndi zinki, komanso limapereka folate, chitsulo, ndi kuchuluka kwa antioxidant yotchedwa mineral selenium. Lili ndi vitamini B12 wambiri kotero kuti omwe amadya amapindula kwambiri. Crabmeat ilinso ndi omega-3 fatty acids, omwe ndi abwino kwa cholesterol ndi mtima. Komanso nkhanu imakhala ndi mafuta ochepa kwambiri.

MFUNDO: Nkhanu zimatha kuphikidwa, kutenthedwa kapena mu curries.

10. Nsomba

Monga mfumu ya crustaceans, shrimp imakhala ndi vitamini B12 wambiri, pafupifupi 80 peresenti ya zofunika tsiku ndi tsiku. Komanso, ndi gwero lalikulu la mapuloteni owonda. Sakanizani ndi masamba, onjezerani ku saladi, pangani malo ogulitsa shrimp kapena mungowotcha.

MFUNDO: Gwirizanitsani ndi nsomba ina kuti muwonjezere zomwe zili mu B12.

FAQs: Vitamini B12 Rich Foods

Q. Kodi muyenera kumwa zowonjezera?

KWA. Mavitamini a B12 adzalimbikitsidwa kwa iwo omwe ali ndi vuto lalikulu, ndipo sakupeza zokwanira kuchokera ku zizolowezi zawo za kadyedwe. Koma musanayambe kutulutsa mapiritsi, onetsetsani kuti mwawonana ndi dokotala. Ngati ndinu wamng'ono komanso wathanzi, ndi bwino kuti mutenge mlingo wanu wa tsiku ndi tsiku kuchokera ku zakudya zachilengedwe m'malo mogwiritsa ntchito zowonjezera. Kaŵirikaŵiri, amayi oyamwitsa kapena amayi apakati angapatsidwenso mankhwala owonjezera. Anthu okalamba amalembedwanso.

Q. Kodi muyenera kumwa jekeseni wa B12?

KWA. Izi sizithunzi zomwe muyenera kuzijambula nokha. Iwo ayenera kukhala zolembedwa ndi dokotala . Odwala omwe ali ndi vuto lalikulu amathandizidwa ndi jakisoni wa vitamini B12 chifukwa ndiye njira yodziwika bwino yochizira kapena kupewa kuperewera.

Q. Kodi kuchepa kwa vitamini B12 kumayambitsa chiyani?

KWA. Ngati muli ndi vuto la kusowa kwa vitaminiyu, zimatha kuyambitsa kutopa komanso kutopa komanso zovuta zina zomwe zimaphatikizira kuchepa kwa magazi. Zingayambitsenso kusokonezeka kwa mitsempha ngati kunyalanyazidwa kwa nthawi yaitali. Izi zingaphatikizepo kuwonongeka kwa mitsempha, kugwedeza kwa manja ndi mapazi, dzanzi, kufooka, kusawona bwino, kuyenda movutikira, ndi vuto la m'mimba. Phunzirani zambiri za kufunika kwa vitamini B12 kudzera muvidiyoyi.

Q. Ndi njira ziti zosavuta zopezera mlingo wa tsiku ndi tsiku wa vitamini B12?

KWA. Chabwino, ndizosavuta kuposa momwe mukuganizira! Mutha kukhala ndi kapu ya mkaka wofunda ndi phala lolimba m'mawa. Yesani ndi kukhala ndi gawo la nsomba osachepera kawiri pa sabata. Phatikizani yogurt monga gawo lazakudya zanu, kaya muli nazo, kapena mungosakaniza ndi mpunga! Gwiritsani ntchito kanyumba tchizi kuti mupange masikono kapena parathas, kapena kungopanga bhurji powonjezera bowa wochuluka! Ngati ndinu mmodzi amene sakonda kuphika, akamwe zoziziritsa kukhosi pa mtundu woyenera tchizi, kukhala milkshakes ndi smoothies. Ndipo tingaiwale bwanji mazira! Mutha kusangalala nazo zosaphika kapena zophikidwa, ndipo mnyamata, pali njira zambiri zowaphikira! Komanso, mutha kuzidya nthawi iliyonse masana (kapena usiku!) Awiri pa tsiku ndi okwanira!

Q. Kodi pali nyama yomwe ili ndi vitamini B12?

A. Inde alipo. Nyama ya chiwalo cha nyama ndi zina mwa zakudya zopatsa thanzi, ndipo chiwindi cha nkhosa ndi nkhuku ndi impso zili ndi vitamini B12 wochuluka. Chiwindi cha mwanawankhosa chimakhalanso ndi mkuwa, selenium ndi mavitamini A ndi B2. Kotero inu mukhoza kukhala ndi nkhosa ndi nkhuku. Nkhumba ndi Turkey zilinso ndi B12 koma muyenera kuyang'ana kuchuluka kwa zomwe mumadya, chifukwa ali ndi zovuta zawo.