Nug cov lus nug, qhov twg cov vitamins B hauv cov khoom muaj, koj yuav tsum nkag siab tias pawg no muaj ob peb hom kev kawm, yog li txhua tus ntawm lawv tuaj yeem nyob rau hauv cov khoom muaj pes tsawg leeg.
Cov Vitamins B yog dab tsi?
- Teb cov lus nug, qhov twg vitamin B1 muaj, nws yog qhov tsim nyog yuav tsum nco ntsoov xws li cov khoom: txiv ntseej, bran, qos yaj ywm, taum , barley.
- Hais txog cov khoom muaj vitamin B2 zoo li cas, lawv yog: cov khoom noj khoom haus, daim siab, cheese, nqaij nyuj, qos yaj ywm, brewer cov poov xab, oats, txiv lws suav, txiv apples, zaub qhwv thiab ntau ntxiv.
- Lub hauv paus ntawm cov vitamins B3 yog qhov tseem ceeb, xws li npias, porridge los ntawm cov hom cereals uas muaj hom tawv nqaij - hom qoob loo, hom qoob mog, rye, pob kws, oats. Tsis tas li ntawd, cov vitamin no muaj nyob rau hauv cov khoom noj uas muaj cov tsiaj txhu - daim siab, lub raum, nqaij. Nws tuaj yeem pom muaj nyob rau hauv cov hmoov nplej, cov kua, cov nceb thiab cov khoom noj uas muaj fermented.
- Cov tshuaj vitamin B5 yog lub hauv paus loj thiab lub cev, cov kabmob, cov qe, cov qe, cov qe muag, zaub ib nrab ntawm ntau yam nroj tsuag (zaub ntsuab, zaub ntawm cov zaub ntug hauv paus, dos, radishes, turnips), cereals nrog cov kua zaub, cov txiv laum huab xeeb.
- Yog hais tias koj tham txog cov khoom uas muaj vitamin B6, ces thawj zaug ntawm nws yog qhov yuav tsum tau faib cov ntses, nqaij, khob cij los ntawm wholemeal hmoov, cereals npaj los ntawm unshaken hom groats, qaub-mis nyuj khoom, bran , poov xab, qe qe, daim siab, taum.
- Tab sis yog cov khoom siv vitamin B12 thiab B9 yog cov khoom xws li kua, qe, qaub-cov khoom noj, cov nroj tsuag ntsuab (zaub, radish, turnip), brewer cov poov xab, nqaij nyug, zaub ntsuab, ntau zaus ib zaug ib lub lim tiam).
Paub txog yam khoom noj uas yog cov vitamins B, koj tuaj yeem tsim cov zaub mov zoo thiab tsis txhob muaj cov vitamins ntawm cov pab pawg no.