Mwamvapo za kusowa kwa vitamini B12 m'zakudya zamasamba, koma ma vitamini B ena onse ndi ofunikira pa thanzi la thupi lathu. Mavitamini B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) ndi B12 (cobalamin) ali ndi udindo wa metabolism, mphamvu, ndi kugwira ntchito kwa dongosolo lamanjenje , ntchito za ubongo ndi chimbudzi. Mavitamini a B amapezeka mochulukira muzanyama komanso muzomera. Monga momwe simuyenera kudya nyama kuti mukhale ndi mapuloteni okwanira, simuyenera kudya zakudya zanyama kuti mupeze mavitamini a B omwe mukufunikira.
Vitamini B1 (thiamine)
amasintha chakudya kukhala mphamvu, ali ndi udindo wa thanzi la tsitsi, misomali ndi khungu, komanso ntchito zachidziwitso.
: yisiti yogwira, yisiti yopatsa thanzi, cilantro, mtedza wa pine, artichokes, hibiscus, mavwende, mbewu zonse, dzungu, mkaka wa soya, soya, mbewu za mpendadzuwa, nthangala za sesame, spirulina, katsitsumzukwa.
Vitamini B2 (riboflavin)
amasintha chakudya kukhala mphamvu, ali ndi udindo pa thanzi la tsitsi, misomali ndi khungu, komanso luso la ubongo kuganizira chinthu.
: amondi, mbewu zonse, sesame, sipinachi, mkaka wa soya, spirulina, bowa, masamba a beet, buckwheat, quinoa.
Vitamini B3 (niacin)
amasintha chakudya kukhala mphamvu, ali ndi udindo wa thanzi la tsitsi, misomali ndi khungu, komanso ntchito zachidziwitso.
yisiti yogwira, yisiti yopatsa thanzi, khofi, chili, spirulina, mtedza, chinangwa, bowa, durian, mbatata, tomato, mapira, chia, mpunga wakuthengo, tahini, buckwheat, nandolo zobiriwira.
Vitamini B5 (pantothenic acid)
amasintha chakudya kukhala mphamvu, ali ndi udindo wa thanzi la tsitsi, misomali ndi khungu, komanso ntchito zachidziwitso.
yisiti yogwira, yisiti yopatsa thanzi, paprika, bowa, broccoli, mbewu zonse, mapeyala, mbatata, tomato, mkaka wa soya.
Vitamini B6 (pyridoxine)
imathandizira kukhalabe ndi homeostasis, imalepheretsa nkhawa pothandizira kusintha amino acid tryptophan kukhala niacin ndi serotonin kuti igwire bwino ntchito ya mitsempha. Imathandizira kugona bwino, kulakalaka kudya komanso kukhumudwa, kupanga maselo ofiira amwazi komanso chitetezo chamthupi.
zinthu zonse za soya, nthochi, mavwende, mtedza, amondi, mbatata, mapeyala, nandolo zobiriwira, nthanga za hemp, spirulina, chia, nyemba, mphukira za Brussels, nkhuyu, adyo, tsabola, kale.
Vitamini B7 (biotin)
Kusandutsa chakudya kukhala mphamvu Kuchepetsa shuga m'magazi popanga glucose Kumathandizira kupanga ndikuphwanya mafuta acid omwe amafunikira kuti tsitsi, khungu ndi zikhadabo zikhale zathanzi.
amondi, chia, mbatata, mtedza, anyezi, oatmeal, kaloti, walnuts.
Vitamini B9 (folate)
kuphatikiza ndi vitamini B12 ndi vitamini C ndi udindo kwa thupi ntchito mapuloteni, ndi zofunika ubongo chitukuko ndi mapangidwe maselo ofiira a magazi.
sipinachi, nyemba, mphodza, katsitsumzukwa, letesi, tomato, broccoli, mapeyala, mango, malalanje, mbewu zambiri, yisiti yopatsa thanzi (yisiti yosagwira ntchito), yisiti ya ophika ( yisiti yogwira), basil, soya, mtedza, artichokes, cantaloupe, walnuts. mtedza, fulakesi, sesame, kolifulawa, tahini, mbewu za mpendadzuwa, nandolo, orca, udzu winawake, hazelnuts, timbewu tonunkhira, leeks, adyo.
Vitamini B12 (cobalamin)
kumapanga maselo a magazi, ndikofunikira kuti ubongo uziyenda bwino, umathandizira chimbudzi, umathandizira mayamwidwe achitsulo. Zofunikira pazinthu zonse za thanzi.
zinthu zonse za soya, mkaka wa amondi, yisiti yopatsa thanzi, spirulina.
Ndi zakudya zopatsa thanzi, vegan aliyense amapeza mavitamini B onse omwe amafunikira kuti akhale athanzi komanso osangalala. Ngati ndi kotheka, mbewu za spirulina ndi hemp zitha kuwonjezeredwa kuzakudya, zomwe sitidya nthawi zambiri pamoyo watsiku ndi tsiku.
Ndikoyenera kudziwa kuti kusowa kwa vitamini aliyense kuyenera kupezeka ndi kuyezetsa magazi. Ndizosatheka kudziyimira pawokha molondola kuperewera kwa chinthu chilichonse m'thupi.