ʻO nā huamona o ka hui B i ka meaʻai,ʻo ia ka mea nui loa no ke olakino a me ka noho maikaʻi. Inā mākou e kamaʻilio ana e pili ana i kahi māmā o ka hua B, pono e laweʻia me kaʻai i kēlā lā i kēia lā, no ka mea,ʻaʻole i mālamaʻia kēia mau mea e ke kino. ʻO nā hana o kēia mau huaʻai ma nāʻano nui loa o ke kino kanaka, a no ka pono kūpono o nā'ōpuni a me nā pūnaewele he mea nui e mālama i ko lākou kūlana maʻamau.
I ka hua hea e huli ai i ka hua B1?
Mālama kēia huaʻai i ka hōʻailona o ka ikehu mai kaʻai, no laila, he mea koʻikoʻi ke kūʻana i loko o ke kino no ka hanuʻana. Eia kekahi, he hana koʻikoʻi ka huaʻona B1 i loko o ka libido i nā kāne a me nā wāhine, e like me ka ikaika o nā kāne. ʻO kona hemahema e pili ana i ke olakino a maikaʻi, no laila he mea nui e loaʻa iā ia me nā huahana:
- ka leve o ka mea brewer;
- kaʻiʻo puaʻa;
- huaʻia i ka palaoa;
- ka peanuts me ka peel;
- nā mea kanu;
- ʻikeʻia nā bean.
ʻO ka waiwai kūpono o ka hua B1 he mea nui loa ia no ka poʻe i loaʻa ka pilikia me ka lauroid thyland.
He aha nā meaʻai e loaʻa ai ka huaʻona B2?
ʻO ka Vitamin B2 i nā meaʻai aiʻole nā mea hoʻohui kūikawā he mea nui loa e hana mau. ʻO kāna hana keʻano o ka pilina a me ka momona i loko o ke kino, ke komoʻana i ka hana o hematopoiesis, ka hoʻolālā o ka hana o ka'ōpū a me ke ake. ʻO ka riboflavin (ka inoaʻelua o ka huamaʻa B2) ke kau i ka hiʻona, a i kekahiʻano pale i nā maka mai nā hopena o nā kukui ultraviolet lā. Pono e pau i ka huahana:
- ka leve o ka mea brewer;
- lean i nā iʻa a me nā iʻa;
- ate;
- hauha;
- ka'ōmaʻa'ōmaʻomaʻo, ka pepaʻulaʻula, ka pāʻakai, kaʻaila, nā lau nahele'ōmaʻomaʻo;
- ka waiū;
- nā hua;
- lālā, buckwheat.
Inā heʻuʻuku ka huaʻona B2 i ke kino - e pili kēia i nā wahi a pau. ʻO ia ke kumu nui o ka mālamaʻana i ka nui o ka meaʻai.
I ka hua hea kāu e loaʻa ai ka hua B5?
ʻO ka Vitamin B5 i nā meaʻai a iʻole he mau mea hoʻohuiʻana, he mea nui loa ia no ke kino o ke kanaka. ʻO ka pantothenic acid (ka inoaʻelua o ka huaʻa B5) e komo i loko o ka hāmeʻa, hoʻonāuki i ka hōʻeha maʻi, kāohi i ka luhi a he mea pono no ka hana hololike o ka pūnaewele waena. Hiki iāʻoe ke loaʻa mai i kaʻai ma kaʻaiʻana i nā meaʻai nei:
- ka leve o ka mea brewer;
- ate, pūkiko, naʻau;
- kaʻiʻo, ka moa, iʻa;
- nā hua;
- nā hua iʻa'alaʻula a pau;
- nā mea kanu a me nā huapalapala.
Loaʻa ka paʻakikī o kēia mau huaora, no ka mea aia ma kahi nui o nā meaʻai. ʻO kona pohō e hoʻoweliweli wale ana i nā mea e hoʻonāukiuki iā lākou iho me nā meaʻai nui loa.
I loko o nā huahana e huli ai i ka hua B6?
ʻO nā mea i loaʻa i ka waiʻona B6 he mea nui loa ia no ke kino o ke kanaka: pyridoxine (ka inoaʻelua) he pono no ka hoʻokuʻuʻana i ka ikehu mai nā proteins o ke kino, nā momona a me nā'ōpona. Pono loa ka pono o kēia mau huaora i ka wā eʻike ai kekahi kanaka i ke koʻikoʻi a hopohopo paha i ka ikaika. Hiki iāʻoe ke loaʻa ka huamona B6 i nā huahana:
- nā hua;
- ate, pūkiko, naʻau;
- pipi;
- ka waiū;
- pepaʻalani, kāloti, kāpelu;
- melon.
He mea nui ka laweʻana i ka hua Baila B6 i ka poʻeʻelemakule a me ka wā o ka hānauʻana.
He aha nā meaʻai e loaʻa ai ka huaʻona B12?
ʻO nā huaʻai i loko o ka lāʻauʻo B12 he māhele nui ia o ka meaʻai maikaʻi. ʻO kēia kumu kēia e hoʻonui i ka hoʻomanaʻo a me ka hoʻomauʻana i ka nānā, hoʻonānoho i ka hana o ke ake a me
- ate, pūkiko, naʻau;
- ka iʻa a me ka iʻa;
- kahi;
- kaʻiʻo o nā holoholona a me nā manu.
ʻOiai e maʻalahi ke koho, lawe i kahiʻano meaʻai maʻamau,ʻo ka loaʻaʻole o kēia huaʻai mai kaʻai mai hikiʻole. No nā mea hōʻole wale i kaʻiʻo o nā holoholona, ua lawa kaʻai i ka baʻa.