Lijo tse 15 tse nang le phepo e nepahetseng li na le livithamini tsa B

Litaba

• 1. Salmone
• 2. Meroho e Makhasi
• 3. Sebete le Lijo tse ling tsa 'mele
• 4. Mahe
• 5. Lebese
• 6. Nama ea khomo
• 7. Li-Oyster, Clams le Li-Mussels
• 8. Limela tsa linaoa
• 9. Khoho le Turkey
• 10. Yogurt
• 11. Tomoso ea phepo e nepahetseng le Brewer
• 12. Nama ea kolobe
• 13. Lijo-thollo tse matlafalitsoeng
• 14. Trout
• 15. Peo ea sonoblomo
• Ntlha ea Bohlokoa

Ho na le livithamini tsa B tse robeli - ka kakaretso li bitsoa B livithamini tse rarahaneng.

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

Leha e 'ngoe ea livithamini tsena e na le mesebetsi e ikhethang, ka kakaretso e thusa' mele oa hau ho hlahisa matla le ho etsa limolek'hule tsa bohlokoa liseleng tsa hau (1).

Ntle le B12, 'mele oa hau o ke ke oa boloka livithamini tsena nako e telele, ka hona o tlameha ho li tlatsa khafetsa ka lijo (1).

Lijo tse ngata li fana ka livithamini tsa B, empa hore li nkoe li na le vithamine e ngata, lijo li tlameha ho ba le bonyane 20% ea Reference Daily Intake (RDI) ha e sebelisoa. Ntle le moo, lijo tse nang le 10-19% ea RDI li nkuoa e le mohloli o motle (2).

Mona ke lijo tse 15 tse phetseng hantle tse nang le vithamine ea mofuta o le mong kapa ho feta.

1. Salmone

Tlhapi ena e nang le phepo e nepahetseng hohle e na le livithamini tse 'maloa tsa B. Salmon e phehiloeng ea 3.5-ounce (100-gram) e na le (3):

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

Ntle le moo, salmon ke tlhapi e nang le mercury e tlase e nang le mafura a mangata a molemo a omega-3, hammoho le protheine le selenium ().

Kakaretso Salmone e na le riboflavin e ngata, niacin, B6 le B12, hape le mohloli o motle oa thiamine le pantothenic acid. Ntle le moo, e na le mercury e tlase ebile e na le mafura a mangata a omega-3 le protheine.

2. Meroho e Makhasi

Meroho e mengata e makhasi e hlahella bakeng sa litaba tsa eona tsa folate (B9). Ena ke e meng ea mehloli e phahameng ka ho fetisisa ea meroho (5, 6, 7, 8, 9).

• Sipinake, e tala: 41% ea RDI ka linoelo tse 3 (85 grams)
• Sipinake, se phehiloeng: 31% ea RDI ka senoelo sa 1/2 (85 grams)
• Meroho ea Collard, e phehiloeng: 20% ea RDI ka senoelo sa 1/2 (85 grams)
• Meroho ea Turnip, e phehiloeng: 25% ea RDI ka senoelo sa 1/2 (85 grams)
• Lettuce ea Romaine, e tala: 29% ea RDI ka linoelo tse 2 (85 grams)

Haholo-holo, mofuta o mong o senngoa ke mocheso nakong ea ho pheha, 'me ba bang ba ka fetela le metsing a phehang. Ho fokotsa tahlehelo ea folate nakong ea ho pheha, chesa meroho ho fihlela e le pakeng tsa bonolo le crisp (, 11).

Kakaretso Meroho e nang le makhasi, haholo-holo sepinach, li-collards, meroho ea turnip le lettuce ea romaine, ke e meng ea mehloli e metle ka ho fetisisa ea meroho. Li natefeloe li le tala kapa u li chese hanyane ho boloka folate haholo.

3. Sebete le Lijo tse ling tsa 'mele

Le hoja li sa ratoe ka ho khetheha, nama ea litho - haholo-holo sebete - e tletse li-vithamine tsa B. Sena ke 'nete ho sa tsotellehe hore na ke tsa nama ea khomo ea nama ea kolobe, ea konyana kapa ea kana (12, 13, 14, 15).

Mohlala, 3.5-ounce (100-gram) e fanang ka sebete sa nama ea khomo e na le (12, 16):

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

Haeba u sa tloaela tatso e matla ea sebete kapa u talima nama ea setho e le ntho e sa thabiseng, e leke fatše ebe e tsoakoe le ho seha nama ea nama e fatiloeng kapa u li kenye lijong tse natefetsoeng haholo, tse kang chili.

Kakaretso Lijo tsa 'mele - haholoholo sebete - li na le livithamini tse ngata tsa B. Ho etsa hore sebete se natefeloe haholoanyane, se sila ka nama e tloaelehileng kapa u se sebelise lijong tse natefetsoeng haholo.

4. Mahe

Lehe le le leng le leholo le na le 33% ea RDI ea biotin e ajoeng lipakeng tsa yolk le tšoeu. Ebile, mahe ke e 'ngoe ea mehloli e kaholimo ea biotin - ke sebete feela se nang le tse ling (16, 17).

Mahe a boetse a na le litekanyo tse nyane tsa livithamini tse ling tsa B. Lehe le le leng le leholo (50-gram) le phehiloeng le na le (16, 18):

• Riboflavin (B2): 15% ea RDI
• Pantothenic acid (B5): 7% ea RDI
• Biotin (B7): 33% ea RDI
• Folate (B9): 5% ea RDI
• Cobalamin (B12): 9% ea RDI

Hopola hore makhooa a makhooa a tala a na le avidin, protheine e tlamang le biotin mme e thibela ho monyela ha eona ka maleng haeba u lula u ja makhooa a mangata a tala. Ho pheha mahe ho etsa hore avidin e be teng ebile ho fokotsa likotsi tsa polokeho ea lijo (17, 19).

Haeba u sa je mahe, nama kapa lihlahisoa tsa liphoofolo tse ling, u ka fihlela litlhoko tsa hau tsa biotin ka ho ja lijo tse kang meroho, litholoana, linate, lipeo le lithollo tse felletseng, tseo kaofela li nang le biotin e nyane (16, 17).

Kakaretso Mahe ke mohloli o kaholimo oa biotin, ea bobeli ho latela sebete. Ba fana ka 1/3 ea RDI bakeng sa biotin ka lehe le le leng, lehe le phehiloeng.

5. Lebese

Senoelo se le seng sa lebese sa 240-ounce (240 ml) sa lebese se fana ka karolo ea 26 lekholong ea RDI bakeng sa riboflavin, hammoho le livithamini tse ling tse nyane tsa B (20).

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

Ha ho makatse, liphuputso li bonts'a hore lebese le lihlahisoa tse ling tsa lebese ka kakaretso ke mohloli o kaholimo oa batho oa riboflavin, e lateloang ke nama le lijo-thollo (,).

Mohlala, phuputsong e shebiloeng ho batho ba baholo ba fetang 36,000 Europe, lihlahisoa tsa lebese li fane ka 22-52% ea riboflavin lijong tsa batho ().

Joalo ka lihlahisoa tse ling tsa liphoofolo, lebese le ona ke mohloli o motle oa B12, o fanang ka 18% ea RDI ka kopi e le 'ngoe (240-ml) e sebeletsang (19).

Ho feta moo, o monya B12 hantle ho feta lebese le lihlahisoa tse ling tsa lebese - ka sekhahla sa ho monya metsi sa 51-79% ().

Kakaretso Lebese le lihlahisoa tse ling tsa lebese li paka hoo e ka bang karolo ea boraro ea litlhoko tsa hau tsa letsatsi le letsatsi tsa riboflavin ka senoelo se le seng (240 ml). Lebese hape ke mohloli o motle oa B12 e monyeng hantle.

6. Nama ea khomo

Nama ea khomo e ka kenya letsoho haholo ho noeng vithamine ea hau ea B.

Phuputsong e shebileng ea mekhoa ea ho ja ho batho ba ka bang 2000 Spain, nama le lihlahisoa tsa nama e ne e le tsona mehloli e meholo ea thiamine, niacin le pyridoxine ().

Mona ke bongata ba livithamini tsa B ho sehiloeng sa sirloin steak ea 3.5-ounce (100 gram), e ka bang halofo ea boholo ba steak e nyane ka ho fetesisa e sebelisoang lireschorenteng (24):

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

Kakaretso Khomo e ithorisa ka bongata ba B3, B6 le B12. 3.5-ounce (100-gram) e fanang ka thepa e ka etsang karolo ea boraro ea RDI bakeng sa e 'ngoe le e' ngoe ea livithamini tsena, ho kenyelletsa le li-vithamine tse ling tse nyane tsa B.

7. Li-Oyster, Clams le Li-Mussels

Li-oyster, clams le mussels ke mohloli o motle oa B12 ebile ke mohloli o motle oa riboflavin. Li fana ka palo e nyane ea thiamine, niacin le folate.

Ho fanoa ka li-gram tse 100 (100-gram) tse phehiloeng ka ngoe (25, 26, 27):

Li-vithamine tsa B	Li-Oyster,% RDI	Mahlaseli,% RDI	Li-mussels tse putsoa,% RDI
Thiamine (B1)	8%	10%	20%
Riboflavin (B2)	26%	25%	25%
Li-Niacin (B3)	18%	17%	15%
Folate (B9)	4%	7%	19%
Cobalamin (B12)	480%	1,648%	400%

Li-shellfish tsena li boetse li na le protheine e ngata le liminerale tse 'maloa, ho kenyeletsoa tšepe, zinc, selenium le manganese. Ke mohloli o motle oa mafura a omega-3 hape (25, 26, 27).

Kakaretso Li-oyster, li-clams le li-mussels li fana ka bonyane makhetlo a mane ho RDI bakeng sa vithamine B12 ha e sebelisoa. Li boetse li phahame ka riboflavin 'me li fana ka palo e nyane ea thiamine, niacin le folate.

8. Limela tsa linaoa

Li-legume li tsejoa haholo ka lihlahisoa tsa tsona tse phahameng. Li boetse li fana ka bongata ba livithamini tse ling tsa B, ho kenyeletsoa thiamine, riboflavin, niacin, pantothenic acid le B6 (28).

Litaba tse felletseng tsa senoelo sa 1/2 senoelo (85-gram) se phehiloeng sa tse ling tsa linaoa tse jeoang hangata (29, 30, 31, 32, 33, 34, 35, 36):

• Linaoa tse ntšo: 32% ea RDI
• Lichickpeas (linaoa tsa garbanzo): 35% ea RDI
• Edamame (soya e tala): 60% ea RDI
• Lierekisi tse tala: 12% ea RDI
• Linaoa tsa liphio: 29% ea RDI
• Lentile: 45% ea RDI
• Linaoa tsa Pinto: 37% ea RDI
• Linate tsa soya tse halikiloeng: 44% ea RDI

Folate - kapa mofuta oa eona oa maiketsetso folic acid - e bohlokoa ho fokotsa kotsi ea bofokoli bo itseng ba tsoalo. Hlokomela hore liperesente tsa RDI tse kaholimo li thehiloe ho RDI ea 400 mcg, empa bakhachane ba hloka 600 mcg ka letsatsi (37).

Kakaretso Limela tse ngata tsa linaoa - joalo ka linaoa tsa pinto, linaoa tse ntšo le lensisi - li na le folate e ngata, vithamine ea B ea bohlokoa bakeng sa ho fokotsa likotsi tsa bofokoli bo itseng ba tlhaho.

9. Khoho le Turkey

Khoho le turkey li tsebahala haholo ka li-niacin le pyridoxine. Nama e tšoeu - joalo ka sefuba - e fana ka tse ling tsa livithamini tsena tse peli ho feta nama e lefifi - joalo ka serope - joalo ka ha ho bonts'itsoe tafoleng e ka tlase.

Ho fanoa ka khoho e phehiloeng, e se nang letlalo kapa turkey ea ligrama tse 100 (38, 39, 40, 41):

Li-vithamine tsa B	Sefuba sa kana,% RDI	Sefuba sa Turkey,% RDI	Khoho, nama e lefifi,% RDI	Turkey, nama e lefifi,% RDI
Riboflavin (B2)	7%	8%	13%	15%
Li-Niacin (B3)	69%	37%	33%	17%
Pantothenic acid (B5)	10%	7%	12%	14%
Pyridoxine (B6)	30%	28%	18%	19%
Cobalamin (B12)	6%	7%	5%	7%

Haeba u tlola letlalo la likhoho tse mafura ho khaola likhalori, u se ts'oenyehe - livithamini tse ngata tsa B li nameng, eseng letlalong (42, 43).

Kakaretso Khoho le Turkey, haholo likarolo tse tšoeu tsa nama, li phahame ka B3 le B6. Likhoho li boetse li fana ka palo e nyane ea riboflavin, pantothenic acid le cobalamin. Boholo ba limatlafatsi li nameng, eseng letlalong.

10. Yogurt

Yogurt e tsebahala ka riboflavin ea eona le litaba tsa B12. Le ha phepo e fapana ho latela mofuta oa thekiso, karolelano ea likarolo tsa yogurt (44, 45,, 47):

Li-vithamine tsa B	Yoghurt e bonolo,% RDI ka senoelo sa 2/3 (ligrama tse 170)	Yogurt ea Vanilla,% RDI ka senoelo sa 2/3 (ligrama tse 170)	Yogurt e bonolo ea Greek,% RDI ka kopi ea 2/3 (ligrama tse 170)	Yogurt e halikiloeng ea vanilla,% RDI ka senoelo sa 2/3 (95 grams)
Riboflavin (B2)	18%	26%	36%	20%
Cobalamin (B12)	26%	35%	53%	11%

Hopola hore ha li natefisoa, li-yogurts tse ngata tse hoamisitsoeng le sehatsetsing le tsona li na le likhabapo tse 3-4 tsa tsoekere e ekelitsoeng ka kopi ea senoelo sa 2/3 - kahoo e natefele ka tekano (45,, 47).

Mabenkele a boetse a rekisa mekhoa e meng e mengata eo e seng ea lebese, joalo ka soya e belisitsoeng, lialmonde kapa li-yogurts tsa coconut. Leha ho le joalo, lihlahisoa tsena - ntle le haeba li matlafalitsoe - ka kakaretso ha se mehloli e metle ea riboflavin kapa B12 ().

Kakaretso Yogurt e phahame ka tlhaho ho B2 le B12, empa mekhoa e meng eo e seng ea lebese la yogurt ha se mehloli e metle ea livithamini tsena ntle le haeba li matlafalitsoe. Fokotsa tsela eo u jang ka eona yogurt e tsoekere.

11. Tomoso ea phepo e nepahetseng le Brewer

Tomoso ea phepo e nepahetseng le tomoso ea joala ha li sebetse, ho bolelang hore u ke ke ua li sebelisa ho etsa bohobe. Ho fapana le moo, batho ba li sebelisa ho matlafatsa tatso le phepo e nepahetseng ea lijana.

Li-tomoso tsena ka tlhaho li na le livithamine tsa B 'me hangata li matlafatsoa le tsona - haholo-holo tomoso ea phepo. Haeba limatlafatsi li eketsoa, ​​u tla li bona li thathamisitsoe linthong tse ngotsoeng.

Mona ke kamoo lisomoso tse peli li bapisoang ho latela khaba ea 2puni (15-30-gram) e sebetsang, leha litekanyetso tsena li fapana ka lebitso (48, 49):

Li-vithamine tsa B	Tomoso ea phepo e nepahetseng,% RDI	Tomoso ea Brewer,% RDI
Thiamine (B1)	640%	80%
Riboflavin (B2)	570%	90%
Li-Niacin (B3)	280%	50%
Pantothenic acid (B5)	10%	6%
Pyridoxine (B6)	480%	40%
Folate (B9)	60%	15%
Cobalamin (B12)	130%	5%

Li-Vegetarian le vegans hangata li sebelisa tomoso ea phepo e nepahetseng, kaha e matlafalitsoe ka B12, e leng phephetso ho e fumana haeba u sa je lihlahisoa tsa liphoofolo ().

Tatso ea linate-cheesy ea tomoso ea phepo e boetse e etsa hore e tsebahale joalo ka ho natefisa. Tomoso ea Brewer, leha ho le joalo, e ka latsoa bohloko 'me e kanna ea tsoakoa hantle lijong tse kang smoothies, ho apara salate kapa sopho.

Kakaretso Tomoso ea phepo e nepahetseng le tomoso ea moetsi oa joala li paka li-vithamine tsa B tse ngata haholo - empa karolo ea bohlokoa ea livithamini ka tomoso ea phepo e nepahetseng, ho kenyeletsoa le B12, ea eketsoa. Lihlahisoa tsena li ka sebelisoa ho eketsa tatso kapa limatlafatsi lijong tse ling.

12. Nama ea kolobe

Joaloka nama tse ling tse tloaelehileng, nama ea kolobe e na le livithamini tse 'maloa tsa B. E tsebahala ka ho khetheha ka bongata ba eona bo phahameng ba thiamine, eo nama ea khomo e fanang hanyane.

Ho fana ka 3.5-ounce (100 gram) ea nama ea kolobe ea loin chop (51):

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

Ho boloka nama ea kolobe e le khetho e nepahetseng, khetha ho khaola lera, e leng mafura a tlase haholo le likhalori ho feta maqeba a mahetla (a sebelisoang haholo bakeng sa nama ea kolobe), li-spareribs le bacon (52).

Kakaretso Nama ea kolobe e phahame haholo ka thiamine, riboflavin, niacin le B6. Ho fokotseha ha nama ea kolobe ho na le mafura a mangata ebile ho na le lik'hilojule tse tlase ho feta ho fokotsa mahetla, li-spareribs le bacon.

13. Lijo-thollo tse matlafalitsoeng

Lithollo tsa lijo tsa hoseng hangata li na le livithamini tse ekelitsoeng, ho kenyeletsoa le livithamini tsa B. Li hlahlobe lenaneng la metsoako ().

Li-vithamine tsa B tse atisang ho eketsoa lithollo ke thiamine, riboflavin, niacin, B6, folate (joalo ka maiketsetso folic acid) le B12. Lits'enyehelo tse fumanoang mecheng e 'maloa e tsebahalang - e leng, Cheerios le Total ke General Mills le Raisin Bran ka Post - ke (54, 55, 56):

Li-vithamine tsa B	Cheerios,% RDI ka kopi e le 'ngoe (ligrama tse 28)	Kakaretso,% RDI ka senoelo sa 3/4 (ligrama tse 30)	Lekala le hlahisitsoeng,% RDI ka kopi e le 'ngoe (ligrama tse 59)
Thiamine (B1)	25%	100%	25%
Riboflavin (B2)	2%	100%	25%
Li-Niacin (B3)	25%	100%	25%
Pantothenic acid (B5)	-	100%	-
Pyridoxine (B6)	25%	100%	25%
Folate (B9)	50%	100%	50%
Cobalamin (B12)	-	100%	25%

Hopola hore lijo-thollo tse ngata tse matlafalitsoeng tsa lijo tsa hoseng li na le tsoekere e ngata le lithollo tse ntlafalitsoeng. Khetha sehlahisoa se nang le ligrama tse ka tlase ho tse 5 tsa tsoekere ka nako ea lijo le thollo e felletseng - joalo ka koro e felletseng kapa habore e felletseng - e thathamisitsoeng e le sesebelisoa sa pele.

Kakaretso Lithollo tsa lijo tsa hoseng hangata li ekelitse thiamine, riboflavin, niacin, folic acid, B6 le B12. Tse ling li na le 100% ea RDI bakeng sa livithamini tsena. Le ha ho le joalo, ho bohlokoa ho khetha lijo-thollo tse entsoeng ka lithollo le tsoekere e fokolang.

14. Trout

Trout, tlhapi ea metsi a hloekileng, e amana haufi-ufi le salmon ebile e na le livithamini tse ngata tsa B.

Trout e phehiloeng ea 3.5-ounce (100-gram) e fana ka (57):

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

Ntle le moo, trout ke mohloli o motle oa protheine, o nang le mafura a omega-3 ebile o na le mercury e tlase (57,).

Kakaretso Trout e na le thiamine e ngata, riboflavin, niacin, pantothenic acid le vithamine B12. E boetse e na le liprotheine tse ngata le mafura a omega-3.

15. Peo ea sonoblomo

Peo ea soneblomo ke e 'ngoe ea mehloli e metle ka ho fetisisa ea limela tsa pantothenic acid. Vithamine ena ea B e fumana lebitso la eona ho tsoa lentsoeng la Segerike "pantos," le bolelang "hohle," hobane e fumanoa lijong tse ngata tsa limela le tsa liphoofolo - empa hangata e le tse nyane feela (59).

Ho tsotehang, ligrama tse 28 tsa peo ea soneblomo li pakela karolo ea 20 lekholong ea RDI bakeng sa pantothenic acid. Peo ea soneblomo le eona ke mohloli o motle oa niacin, folate le B6 (60).

Botoro ea soneblomo, e tummeng har'a batho ba nang le pheko ea linate, ke mohloli o motle oa asiti ea pantothenic hape.

Mona ke papiso ea li-vithamine tsa B tsa peo ea soneblomo le botoro ea peo ea soneblomo (60, 61):

Li-vithamine tsa B	Peo ea soneblomo,% RDI ka ounce e le 'ngoe (28 grams)	Botoro ea soneblomo,% RDI ka likhaba tse 2 (ligrama tse 32)
Li-Niacin (B3)	10%	8%
Pyridoxine (B6)	11%	12%
Pantothenic acid (B5)	20%	22%
Folate (B9)	17%	18%

Kakaretso Peo ea soneblomo le botoro ea tsona ke tse ling tsa mehloli e phahameng ka ho fetisisa ea limela tsa asiti ea pantothenic, vithamine ea B e fumanoang feela ka bongata lijong tse ngata.

Ntlha ea Bohlokoa

Ho ja bongata bo lekaneng ba livithamini tse rarahaneng tsa B ho u beha tseleng ea phepo e nepahetseng.

Mehloli e meng e phahameng ea livithamini tsa B e kenyelletsa nama (haholo-holo sebete), lijo tsa leoatleng, likhoho, mahe, lihlahisoa tsa lebese, linaoa, meroho e makhasi, lipeo le lijo tse matlafalitsoeng, joalo ka lijo-thollo tsa hoseng le tomoso ea phepo.

Haeba u thibela ho ja lijo tse tsoang lihlopheng tse ling tsa lijo ka lebaka la ho kula kapa lijo, menyetla ea hau ea ho haelloa ke vithamine ea B e ka eketseha.

Haeba u ipotsa hore na u fumana livithamini tsa B tse lekaneng, leka lenaneo la mahala la inthanete ho lekola le ho sekaseka lijo tse u li jang beke kaofela. Joale u ka fetola mekhoa ea hau ea ho ja ho netefatsa hore u fumana livithamini tseo u li hlokang.