Dajudaju o ti gbọ nipa aini Vitamin B12 ninu awọn vegans, ṣugbọn iyoku ti awọn vitamin B jẹ pataki fun ilera ti ara wa. Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) ati B12 (cobalamin) jẹ lodidi fun iṣelọpọ agbara, agbara, ati iṣẹ ti eto aifọkanbalẹ, iṣẹ ọpọlọ ati tito nkan lẹsẹsẹ. Awọn vitamin B wa ni ọpọlọpọ ninu awọn ọja eranko ati awọn orisun ọgbin. Gẹgẹ bi o ko ṣe ni lati jẹ ẹran lati ni amuaradagba to, iwọ ko ni lati jẹ awọn ọja ẹranko lati gba awọn vitamin B ti o nilo.
Vitamin B1 (thiamine)
yi ounjẹ pada si agbara, jẹ iduro fun ilera ti irun, eekanna ati awọ ara, ati fun awọn iṣẹ oye.
: iwukara ti nṣiṣe lọwọ, iwukara ijẹẹmu, cilantro, eso pine, artichokes, hibiscus, elegede, awọn oka gbogbo, elegede, wara soy, soybeans, awọn irugbin sunflower, awọn irugbin sesame, spirulina, asparagus.
Vitamin B2 (riboflavin)
yi ounjẹ pada si agbara, jẹ iduro fun ilera ti irun, eekanna ati awọ ara, bakannaa agbara ọpọlọ lati dojukọ nkan kan.
: almondi, gbogbo oka, Sesame, owo, wara soy, spirulina, olu, ọya beet, buckwheat, quinoa.
Vitamin B3 (niacin)
yi ounjẹ pada si agbara, jẹ iduro fun ilera ti irun, eekanna ati awọ ara, ati fun awọn iṣẹ oye.
iwukara ti nṣiṣe lọwọ, iwukara ijẹẹmu, kofi, ata, spirulina, epa, bran, olu, durian, poteto, awọn tomati, jero, chia, iresi igbẹ, tahini, buckwheat, Ewa alawọ ewe.
Vitamin B5 (pantothenic acid)
yi ounjẹ pada si agbara, jẹ iduro fun ilera ti irun, eekanna ati awọ ara, ati fun awọn iṣẹ oye.
iwukara ti nṣiṣe lọwọ, iwukara ijẹẹmu, paprika, olu, broccoli, awọn irugbin odidi, avocados, poteto aladun, awọn tomati, wara soy.
Vitamin B6 (pyridoxine)
ṣe iranlọwọ lati ṣetọju homeostasis, ṣe idiwọ aibalẹ nipasẹ iranlọwọ iyipada amino acid tryptophan sinu niacin ati serotonin fun iṣẹ aifọkanbalẹ ilera. Ṣe atilẹyin ọna oorun ti ilera, ifẹkufẹ ati iṣesi, iṣelọpọ sẹẹli ẹjẹ pupa ati iṣẹ ajẹsara.
gbogbo awọn ọja soy, bananas, elegede, epa, almonds, poteto didùn, avocados, Ewa alawọ ewe, awọn irugbin hemp, spirulina, chia, legumes, Brussels sprouts, ọpọtọ, ata ilẹ, ata, kale.
Vitamin B7 (Biotin)
Yipada ounjẹ sinu agbara Ṣe iranlọwọ fun awọn ipele suga ẹjẹ silẹ nipa sisọpọ glucose Ṣe iranlọwọ fun iṣelọpọ ati fifọ awọn acids ọra ti o ṣe pataki fun irun ilera, awọ ara ati eekanna.
almonds, chia, dun ọdunkun, epa, alubosa, oatmeal, Karooti, walnuts.
Vitamin B9 (folate)
ni apapo pẹlu Vitamin B12 ati Vitamin C jẹ lodidi fun awọn ara ile lilo ti awọn ọlọjẹ, jẹ pataki fun ọpọlọ idagbasoke ati awọn Ibiyi ti ẹjẹ pupa.
owo, ewa, lentils, asparagus, letusi, tomati, broccoli, avocados, mangoes, oranges, julọ odidi oka, iwukara ijẹẹmu (iwukara ti ko ṣiṣẹ), iwukara akara (iwukara ti nṣiṣe lọwọ), basil, awọn ọja soy, awọn ẹpa, artichokes, cantaloupe, walnuts eso, flax, Sesame, ori ododo irugbin bi ẹfọ, tahini, awọn irugbin sunflower, Ewa, orca, seleri, hazelnuts, Mint, leeks, ata ilẹ.
Vitamin B12 (cobalamin)
ṣe agbejade awọn sẹẹli ẹjẹ, jẹ pataki fun iṣẹ ṣiṣe to dara ti ọpọlọ, ṣe iranlọwọ ni tito nkan lẹsẹsẹ, ṣe imudara gbigbe ti irin. Pataki fun gbogbo awọn ẹya ti ilera.
gbogbo awọn ọja soyi, wara almondi, iwukara ijẹẹmu, spirulina.
Pẹlu ounjẹ iwontunwonsi, gbogbo vegan gba gbogbo awọn vitamin B ti wọn nilo lati wa ni ilera ati rilara nla. Ti o ba jẹ dandan, spirulina ati awọn irugbin hemp le ṣe afikun si ounjẹ, eyiti a ko jẹ nigbagbogbo ni igbesi aye ojoojumọ.
O tọ lati ṣe akiyesi pe aini ti eyikeyi Vitamin yẹ ki o ṣe ayẹwo pẹlu idanwo ẹjẹ kan. O fẹrẹ jẹ pe ko ṣee ṣe lati ni ominira pinnu aipe ti eyikeyi nkan ninu ara.