10 PAMUSORO VITAMIN B12 YAKAPFUMA ZVIKAFU & ZVAZVO ZVAKANAKIRA

Wakambove here f kukoira wakaneta nguva dzose? Unonzwa kuti unomuka wakaneta here? Kana watarisana nebasa idzva, maitiro ako ekutanga ndeapi paunofunga, ini handina simba? Zvose izvi zviratidzo zvekushayikwa kwevhitamini B12 inokosha, iyo yakakura uye yakaoma zvikuru yevhitamini masere B. Vitamin B12 inodiwa pamabasa akawanda emuviri, kusanganisira kuumba uye kuparadzanisa masero matsvuku eropa, kudzivirira hurongwa hwemagetsi, kugadzira iyo DNA, ichipa simba kumuviri wako, pakati pevamwe. Kana iwe usiri kuwana yakakwana yevhitamini mukudya kwako, zvinogona kutungamirira kuanemia uye kuneta kwakanyanya. Kune rimwe divi, vhitamini inopa akawanda mabhenefiti ebvudzi uye ganda, kunze kwekuchengeta tsinga system ine hutano. Inokurudzira kukura kwebvudzi follicles uye inokurudzira kugadzirwa kwe melanin iyo inobatsira kuchengetedza ruvara rwepakutanga rwebvudzi rako. Vitamin B12 inogonawo kurwisa zviratidzo zvinotungamira kune eczema nezvimwe zvirwere zveganda. Inochengetedza hunyoro hweganda uye inodzivirira kubva pakuoma. Kunyangwe huwandu hwe vhitamini B12 chikafu chakapfuma iwe unoda zuva nezuva haina kunyanya kukwira, unofanirwa kuve nechokwadi kuti unotora chikafu chakapfuma muvhitamini B12 nguva dzose. Nyanzvi dzinokurudzira nezve 2.4 micrograms yevhitamini B12 pazuva kune munhu mukuru. Saka tora nhanho kumashure usati watanga kubuda iwo mapiritsi!

Vitamin B12 inogadzirwa nemabhakitiriya uye inowanikwa mukuwanda muzvigadzirwa zvemhuka. Izvi zvinodaro nekuti mhuka dzinodya chikafu chine vhitamini B12 yakawanda. Vegetarians vanewo zvishoma zvakanaka zvevhitamini. Dzidza zvakawanda nezve chikafu chakapfuma muvhitamini B12 nekuona iyi vhidhiyo.

Poshi. Mukaka uye Dairy Zvigadzirwa
piri. Mazai
3. Nutritional Yeast
Four. Nori
5. Shiitake Howa
6. Zviyo Zvakasimbiswa
7. Clams
8. Hove
9. Makakanje
10. Shrimp
gumi neimwe. FAQs: Vitamin B Rich Foods

1. Mukaka uye Dairy Zvigadzirwa

Chikafu chakapfuma muVitamin B12 Dairy zvigadzirwa

Isu tese tinoziva kuti mukaka uye zvimwe zvigadzirwa zvemukaka zvakakwirira mu calcium concentration, asi aya ndiwo makuru masosi evhitamini B12 zvakare. Kune vanodya miriwo, inova sosi yakakosha, sezvo zvimwe zvakawanda zvechisikigo zvinosanganisira nyama, hove nemazai. Zvigadzirwa zvakaita semukaka wakajeka, yoga yoga, uye chizi hazvingowanikwe nyore pamusika asiwo zvinogona kudyiwa chero nguva muzuva. Zvinogona kusanganiswa nezvimwe zvekudya pamangwanani, masikati kana kudya kwemanheru. Neimwe nzira, vanogona kudyiwa vega, vakazvimiririra sechikafu chemasikati kana chinwiwa chemanheru. Kune akawanda akasiyana marudzi echizi anowanikwa pamusika, uye mune iwo Swiss cheese inozivikanwa kuve ine yakanyanya kugutsikana yevhitamini B12. Batanidza chimedu nechidimbu chemuchero chekudya chekuzadza chine mapuroteni, fiber, uye mafuta mashoma. Dzimwe cheeses dzinosanganisira mozzarella, ricotta, parmesan, uye cottage cheese (paneer). Chikamu chinonakidza chekucherechedza ndechekuti zvidzidzo zvishomanana zvinoratidza kuti muviri wemunhu unotora vhitamini B12 kubva mumukaka uye zvigadzirwa zvemukaka zviri nani pane izvo kubva munyama, hove nemazai.

ZANO: Kana iwe uri lactose usingashiviriri, edza nekuita buttermilk nekubatanidza zvikamu zvakaenzana zve plain yogurt nemvura, izvo zvingasakonzera dambudziko.

2. Mazai

Mazai haangochinji-siyana chete, ane simba rekudya zvakakosha, uye akapfuma muvhitamini B12. Kunyangwe zai rimwe pazuva risingakwane kukupa dhamu rinodiwa zuva nezuva revhitamini B12, unogona kuzvisanganisa nezvimwe zvekudya zvakapfuma muvhitamini kuti uwane huwandu hunodiwa. Tsvagiridzo inoratidzawo kuti mayoki ane mazinga akakwira evhitamini B12 pane iwo machena, uye iyo iri mumayokisi iri nyore kunyura zvakare. Ichi ndicho chikonzero nei zvichikurudzirwa kudya mazai akazara pane kudya mazai machena chete. Mazai anowanikwa zviri nyore, ungave uchida kutenga ari mbishi kana akabikwa. Izvo zvakare zviri nyore kubika. Saka enda unotora sarudzo yako-yakabikwa, yakapwanyika, omelet kana mazai benedict! Kana iwe usingazvifarire zviri pachena, zvino uzvikande musaladhi, zvipfekedze mune sandwich kana kungozvinyudza mumagravies ako!

ZANO: Edza uye upinde mune rimwe zai mukudya kwako mukati mezuva.

3. Nutritional Yeast

Chikafu chakapfuma muVitamin B12 Nutritional yeast

Iyi mbiriso isingaite ine nutty flavour uye inozivikanwawo se 'nooch' inowanzonzi vegan cheese. Hupfu hweyero, hunobva kunzimbe kana beet molasses, hunogona kutengwa kumusika. Inogona kusaswa pazvokudya zvinopisa uye zvinotonhora kuti uwedzere kudzika kwekunaka kwavo. Wedzera dash pamapopcorn ako, risase pachingwa chako chakapararira kana kumutsa zvimwe kuita muto kana pasta. Inova sosi yakanaka yevhitamini B12 kune vanodya miriwo, sezvo inowanzosimbiswa nevhitamini. Iyo zvakare yakanaka sosi yemapuroteni nemaminerari. Ita shuwa kuti unotenga iyo yakasimbiswa yekudya mbiriso.

ZANO: Avo vasingakwanise kushandisa chizi nekuda kwehuwandu hwemukaka, vanogona kuitsiva nyore mbiriso ine hutano kuti vape chizi-senge flavour mundiro dzako.

4. Nori

Nori igwenzi remugungwa rinodyiwa, rinoshandiswa mundiro yakakurumbira yekuJapan, sushi. Iwe unogona kuzvitenga nenzira yepepa rakaoma, rinoputika. Inogona kushandiswa kugadzira sosi, kana kushandurwa kuita hupfu yekumwaya pasangweji kana pamusoro pesaladhi. Inopwanya uye ine munyu inonaka pachayo. Imwe mukana wakawedzerwa ndeyekuti yakaderera mumakoriyori uye yakanaka yemuriwo sosi yevhitamini B12.

ZANO: Soak nori mapepa mumvura uye shandisa iyo yakatorwa sehwaro hwesobho yaunoda.

5. Shiitake Howa

Chikafu chakapfuma muVitamin B12 Shiitake musrooms

Sezvakaita nori, humwe howa seshitake zvakare hwakapfuma muvhitamini B12. Sezvo vhitamini iyi isingawanzo kuwanikwa mukudya-zvikafu, zvinogona kuitika kuti hazvikupe iwe nedosi rese reB12 raunoda muzuva. Asi ine zvimwe zvinovaka muviri uye inogona kusanganiswa nyore nezvimwe zvekudya, kungave pamangwanani, masikati, kudya kwemanheru kana nguva yekudya.

ZANO: Kakawanda howa hweshiitake hunowanikwa hwakaoma, saka hunyike mumvura inodziya usati wahushandisa.

6. Zviyo Zvakasimbiswa

Kana ukasarudza zviyo zvako zvemangwanani zvine hungwaru, unogona kuwana yako vhitamini B12 dose panguva yaunopedza kudya kwemangwanani! Kune izvi, zvinove zvakakosha kuti iwe usarudze cereal yakasimbiswa nayo vitamini B12 . Huwandu hwevhitamini B12 hwakawedzerwa hunosiyana kubva pazviyo kusvika kune zviyo uye mhando kune mhando. Verenga usati waita sarudzo yako! Zvingangodaro kuti muviri wako uchatora vhitamini kubva mumigodhi yakasimbiswa, sezvo vhitamini ingasafanira kuputswa nemuviri wako isati yabatwa. Kana ukasarudza kushandisa zviyo zvakasimbiswa kuti uwedzere kudya kwako kwevhitamini B12, iva nechokwadi chekusarudza mhando yakaderera mune shuga yakawedzerwa uye yakakwirira mufiber kana zviyo.

ZANO: Kana ukabatanidza zviyo zvako nemukaka mangwanani, iwe uchawedzera kudya kwako kwevhitamini B12.

7. Clams

Aya mahombe madiki, anotsenga akakwira pane zvinovaka muviri uye akapfuma muvhitamini B12. Kunze kweB12, vanoshanda senzvimbo dzakanaka dzezinc, mhangura, phosphorus uye iron. Iyo zvakare yakaonda sosi yeprotein, inowedzera antioxidants kumuviri wako. Unogona kuzvipedza nenzira dzakasiyana siyana kusanganisira kugadzira chowder kana muto uye pasta sosi. Inogona kutengwa yakachena, yakaomeswa nechando kana mumagaba.

ZANO: Nzira yakanakisa yekubika maclams ndeyekungoipisa.

8. Hove

Zvokudya zvakapfuma muVitamin B12 Salmon

Hove dzakasiyana-siyana dzinozivikanwa kuve dzakapfuma vhitamini B12, kusanganisira herrings, salmon, sardines, tuna uye trout.

Herrings: Idzi ihove diki dzinopa vhitamini B12 uye zvakare yakanaka sosi ye omega 3 mafuta acids . Vane basa kune vane hutano, chiso chinopenya nebvudzi rinobwinya.

Salmon: Kunyange fillet imwe yesaumoni yakapfuma muvhitamini B12. Iyo zvakare yakakwirira pane amino acids uye omega 3 fatty acids.

Sardines: Idzi ihove diki dzemumvura yemunyu dzine mapfupa akapfava. Kazhinji, iwe unozokwanisa kuzvitenga mumagaba, angave akachengetwa mumvura kana mumafuta. Munzvimbo shoma vanogona kutengwa kutsva. Sardines ane hutano hwakanyanya nekuti ane hunenge humwechete hwekudya muhuwandu hwakanaka. Iwo ndiwo akanakisa sosi ye omega-3 fatty acids.

Tuna: Iyi ihove yakakurumbira yakawanda mune zvinovaka muviri, kusanganisira mapuroteni, mavitamini nemaminerari. Iko kusanganiswa kwevhitamini B12 mu tuna iri pasi peganda. Inotakurawo huwandu hwakanaka hweprotein, phosphorus, selenium uye mavitamini A uye B3.

Trout: Inozivikanwa kuva imwe yemhando dzakanakisisa dzehove, iyi mhando yehove yemvura yakachena inzvimbo yakakura yeprotein, mafuta ane utano uye B mavhitaminzi, kusanganisira B12, omega-3 fatty acids, uye zvicherwa zvakaita se manganese, phosphorus uye selenium.

ZANO: Bika hove kwenguva shoma sezvinobvira kuti uchengetedze huwandu hwekudya kunovaka muviri.

9. Makakanje

Zvokudya zvakapfuma muVitamin B12 crabs uye lobster

Chimwe chitubu chikuru chakapfuma muvhitamini B12, magakanje inzvimbo yakanaka yeprotein yakaderera-mafuta, niacin, uye zinc, uye inopawo folate, iron, uye yakawanda ye antioxidant inonzi mineral selenium. Iyo yakanyanya muvhitamini B12 saka vanoidya vanobatsirika zvakanyanya. Crabmeat inewo omega-3 fatty acids, iyo yakanaka kune cholesterol uye mwoyo. Uyezve crabmeat yakaderera mumafuta akazara.

ZANO: Makakanje anogona kubikwa akabikwa, akabikwa nemhepo kana mucurries.

10. Shrimp

Inotorwa semambo wemakarustaceans, shrimp inotakura yakawanda vhitamini B12, ingangoita 80 muzana yezvinodiwa zvezuva nezuva. Uyezve, inzvimbo yakakura yeprotein yakaonda. Ita-fry iyo nemiriwo, uwedzere kune saladi, ita cocktail ye shrimp kana ingo fry it up.

ZANO: Batanidza pamwe neimwe hove kukwidza B12 yako yemukati.

FAQs: Vitamin B12 Rich Foods

Q. Unofanira kutora zvokuwedzera?

TO. Vitamin B12 yekuwedzera inokurudzirwa kune avo vane kushomeka kwakanyanya, uye vasiri kuwana zvakakwana kubva mukudya kwavo. Asi usati watanga kubuda mapiritsi, ita shuwa kuti wabvunza chiremba. Kana iwe uri mudiki uye uine hutano, zvinokurudzirwa kuti iwe utore yako yezuva nezuva kubva kune yakasikwa chikafu pane kushandisa zvekuwedzera. Kazhinji, vanaamai vanoyamwisa kana vakadzi vane pamuviri vanogonawo kunyorerwa wekuwedzera. Vanhu vakura vanonyorerwawo.

Q. Unofanira kutora majekiseni eB12 here?

TO. Aya haasi mapfuti aunofanira kunge uchitora wega. Vanofanira kudaro zvakanyorwa nachiremba . Avo vanotambura nekushomeka kwakanyanya vanorapwa nemajekiseni evhitamini B12 sezvo iriyo nzira yakajairika yekurapa kana kudzivirira kushomeka.

Q. Chii chinokonzeresa kushaikwa kwevhitamini B12?

TO. Kana iwe uine kushomeka kwevhitamini iyi, zvinogona kukonzera kuneta uye kuneta uye mamwe matambudziko akajairika anosanganisira anemia. Inogonawo kukonzera kusagadzikana kwetsinga kana ikaregeredzwa kwenguva yakareba. Izvi zvinogona kusanganisira kukuvadzwa kwetsinga, kurira kwemaoko netsoka, chiveve, kupera simba, kusaona zvakanaka, matambudziko ekufamba, uye matambudziko ekugaya. Dzidza zvakawanda nezvekukosha kwevhitamini B12 kuburikidza nevhidhiyo iyi.

Q. Ndedzipi dzimwe nzira dziri nyore dzekuwana muyero wezuva nezuva wevhitamini B12?

TO. Zvakanaka, zviri nyore kupfuura zvaunofunga! Iwe unogona kuva nekapu yemukaka unodziya neyakasimbiswa cereal mangwanani. Edza uye uve nechikamu chehove kanenge kaviri pasvondo. Sanganisira iyo yogati sechikamu chekudya kwako, kunyangwe uine iyo yakajeka, kana kungoisanganisa nemupunga! Shandisa kottage cheese kugadzira mipumburu kana parathas, kana kungoita nyore kugadzira bhurji nekuwedzera huwandu hwakanaka hwehowa! Kana iwe uri mumwe asingafarire kubika, snack pamhando chaiyo yechizi, iva nemukaka uye smoothies. Uye tingakanganwa sei mazai! Unogona kunakidzwa nadzo dziri mbishi kana kubikwa, uye mukomana, pane nzira dzine chiuru dzekudzibikira! Uyezve, unogona kuzvidya chero nguva yezuva (kana usiku!) Kaviri pazuva zvakakwana!

Q. Pane nyama dzine vhitamini B12 here?

A. Hongu variko. Mhuka dzenhengo dzemhuka ndezvimwe zvezvokudya zvinovaka muviri, uye gwayana nehuku chiropa uye itsvo zvakapfuma muvhitamini B12. Chiropa cheGwayana zvakare chakakwira zvakanyanya mumhangura, selenium uye mavhitaminzi A uye B2. Saka unogona kuwana mutton uye huku. Nguruve uye turkey zvakare ine B12 asi iwe unofanirwa kutarisa kuti yakawanda sei iyo yaunodya, sezvo ivo vane zvavo zvinokanganisa.