Koj puas tau f eeling qaug txhua lub sijhawm? Koj puas xav tias koj tsaug zog? Yog tias ntsib nrog txoj haujlwm tshiab, puas yog koj thawj qhov kev tawm tsam uas koj xav, Kuv tsuas yog tsis muaj lub zog? Tag nrho cov no yog cov tsos mob ntawm qhov tsis txaus ntawm qhov tseem ceeb ntawm cov vitamin B12, uas yog qhov loj tshaj plaws thiab cov vitamin complex ntawm yim B vitamins.Vitamin B12 xav tau ntau lub cev ua haujlwm, suav nrog kev tsim thiab faib cov qe ntshav liab, tiv thaiv lub paj hlwb, synthesising DNA, muab lub zog rau koj lub cev, thiab lwm yam. Yog tias koj tsis tau txais cov vitamin txaus hauv koj cov zaub mov, nws tuaj yeem ua rau mob ntshav qab zib thiab qaug zog heev. Ntawm qhov tod tes, cov vitamin muaj ntau yam txiaj ntsig rau cov plaub hau thiab tawv nqaij, sib nrug los ntawm kev ua kom lub paj hlwb noj qab haus huv. Nws txhawb kev loj hlob ntawm cov hauv paus plaub hau thiab txhawb kev tsim melanin uas pab khaws cov xim qub ntawm koj cov plaub hau. Vitamin B12 tuaj yeem tiv thaiv cov tsos mob uas ua rau eczema thiab lwm yam kab mob ntawm daim tawv nqaij. Nws khaws cov dej noo ntawm daim tawv nqaij thiab tiv thaiv nws los ntawm ziab. Txawm tias tus nqi ntawm vitamin B12 nplua nuj zaub mov Koj xav tau txhua hnub tsis siab heev, koj yuav tsum xyuas kom meej tias koj noj cov zaub mov uas muaj vitamin B12 tsis tu ncua. Cov kws tshaj lij pom zoo txog 2.4 micrograms ntawm vitamin B12 ib hnub rau ib tug neeg laus. Yog li ua ib kauj ruam rov qab ua ntej koj pib popping cov tshuaj!
Vitamin B12 yog tsim los ntawm cov kab mob thiab muaj nyob rau hauv ntau nyob rau hauv cov khoom tsiaj. Qhov no yog vim tsiaj noj cov zaub mov uas muaj vitamin B12. Cov neeg tsis noj nqaij kuj muaj ob peb qhov zoo ntawm cov vitamin. Kawm paub ntau ntxiv txog cov khoom noj uas muaj vitamin B12 los ntawm kev saib daim vis dis aus no.
ib. Mis thiab Mis Khoom
ob. Qe
3. Khoom noj khoom haus poov xab
Plaub. Nori
5. Shiitake Mushrooms
6. Fortified Cereals
7. Clams
8. Ntses
9. Crab
10. Cw
kaum ib. FAQs: Khoom noj khoom haus nplua nuj vitamin B
1. Mis thiab Mis Khoom
Peb txhua tus paub tias cov mis nyuj thiab lwm yam khoom noj siv mis muaj calcium ntau, tab sis cov no yog qhov zoo ntawm cov vitamin B12 thiab. Rau cov neeg tsis noj nqaij, nws dhau los ua qhov tseem ceeb, vim muaj ntau lwm qhov chaw muaj xws li nqaij, ntses thiab qe. Cov khoom xws li cov mis nyuj dawb, yogurt dawb, thiab cheese tsis yog muaj nyob hauv khw xwb tab sis kuj tuaj yeem noj txhua hnub. Lawv tuaj yeem ua ke nrog lwm yam khoom noj thaum noj tshais, pluas su lossis noj hmo. Xwb, lawv tuaj yeem noj ntawm lawv tus kheej, ntawm nws tus kheej li khoom noj txom ncauj nruab nrab lossis yav tsaus ntuj. Muaj ntau ntau hom cheeses muaj nyob rau hauv khw, thiab nyob rau hauv cov Swiss cheese yog paub tias muaj cov ntsiab lus siab tshaj ntawm vitamin B12. Muab ib daim ntawm cov txiv hmab txiv ntoo rau ib qho khoom noj txom ncauj uas tau txais cov protein, fiber, thiab me ntsis roj. Lwm cov cheese muaj xws li mozzarella, ricotta, parmesan, thiab tsev cheese (paneer). Qhov nthuav kom nco ntsoov yog tias ob peb txoj kev tshawb fawb qhia tias tib neeg lub cev nqus cov vitamin B12 los ntawm cov mis nyuj thiab cov khoom noj siv mis zoo dua li ntawm nqaij, ntses thiab qe.
TSWV YIM: Yog tias koj muaj lactose intolerant, sim ua buttermilk los ntawm kev sib npaug ntawm qhov sib npaug ntawm cov yogurt thiab dej, uas yuav tsis ua teeb meem.
2. Cov qe
Qe tsis tsuas yog muaj ntau yam, lawv yog lub zog ntawm cov as-ham tseem ceeb, thiab nplua nuj nyob rau hauv vitamin B12. Txawm hais tias ib lub qe ib hnub tsis txaus los muab koj cov koob tshuaj vitamin B12 txhua hnub, koj tuaj yeem muab lawv nrog lwm cov khoom noj uas muaj vitamin kom tau txais cov nyiaj xav tau. Kev tshawb fawb tseem qhia tau hais tias cov yolks muaj ntau cov vitamin B12 ntau dua li cov dawb, thiab ib qho ntawm cov yolks yog yooj yim rau nqus thiab. Qhov no yog vim li cas thiaj pom zoo kom noj cov qe tag nrho dua li noj cov qe dawb xwb. Qe yog yooj yim muaj, txawm koj xav yuav lawv nyoos los yog siav. Lawv kuj yooj yim ua noj. Yog li mus noj koj cov khoom noj - boiled, scrambled, omelet los yog qe benedict! Yog tias koj tsis nyiam lawv, ces muab pov rau hauv cov zaub xam lav, muab lawv tso rau hauv cov qhaub cij lossis tsuas yog dunk lawv hauv koj cov gravy!
TSWV YIM: Sim thiab tau txais tsawg kawg ib lub qe rau hauv koj cov zaub mov hauv ib hnub.
3. Khoom noj khoom haus poov xab
Qhov no yog cov poov xab uas tsis muaj zog uas muaj nutty tsw thiab tseem hu ua 'nooch' yog nrov hu ua vegan cheese. Cov hmoov daj, uas yog los ntawm cov qab zib los yog beet molasses, tuaj yeem yuav los ntawm lub khw. Nws tuaj yeem nchuav rau cov khoom noj kub thiab txias kom qhov tob ntawm lawv cov tsw. Ntxiv ib qho dash rau ntawm koj cov paj kws, nplawm nws rau ntawm koj lub khob cij kis los yog do hauv ib co rau hauv ib lub gravy los yog pasta. Nws dhau los ua qhov zoo ntawm cov vitamin B12 rau cov neeg tsis noj nqaij, vim nws feem ntau muaj zog nrog cov vitamin. Nws kuj yog qhov zoo ntawm cov protein thiab cov zaub mov. Xyuas kom koj yuav cov khoom noj muaj zog poov xab.
TSWV YIM: Cov neeg uas tsis tuaj yeem siv cheese vim yog cov ntsiab lus ntawm cov mis nyuj, tuaj yeem hloov nws cov khoom noj khoom haus tau yooj yim los muab cov cheese zoo li tsw rau koj cov tais diav.
4. Nori
Nori yog seaweed edible, uas yog siv nyob rau hauv nrov Japanese tais, sushi. Koj tuaj yeem yuav nws hauv daim ntawv qhuav, nkig. Nws tuaj yeem siv los ua cov kua ntsw, los yog hloov mus rau hauv cov hmoov nplej rau hauv cov qhaub cij los yog hla lub zaub xam lav. Nws yog crunch thiab muaj ib tug salty tsw ntawm nws tus kheej. Ib qho ntxiv kom zoo dua yog tias nws muaj calories tsawg thiab yog cov neeg tsis noj nqaij zoo ntawm vitamin B12.
TSWV YIM: Soak cov nplooj ntawv nori hauv dej thiab siv cov extract ua lub hauv paus rau cov kua zaub uas koj nyiam.
5. Shiitake Mushrooms
Zoo li nori, qee cov nceb zoo li shitake kuj muaj vitamin B12. Txij li cov vitamin no tsis tshua muaj nyob hauv cov khoom noj uas muaj cov nroj tsuag, nws yuav tshwm sim tias nws yuav tsis muab tag nrho cov koob tshuaj B12 uas koj xav tau hauv ib hnub. Tab sis nws muaj lwm cov as-ham thiab tuaj yeem yooj yim sib xyaw nrog lwm cov khoom noj, txawm tias thaum noj tshais, pluas su, noj hmo lossis khoom noj txom ncauj.
TSWV YIM: Feem ntau cov nceb shiitake muaj qhuav, yog li ntawd tsau lawv hauv dej sov ua ntej koj siv.
6. Fortified Cereals
Yog tias koj xaiv koj cov cereal thaum sawv ntxov, koj tuaj yeem tau txais koj cov tshuaj vitamin B12 thaum koj noj tshais! Rau qhov no, nws yog ib qho tseem ceeb rau koj xaiv cov cereal fortified nrog vitamin B12 . Qhov ntau ntawm cov vitamin B12 ntxiv nws txawv ntawm cereal rau cereal thiab hom rau hom. Nyeem ua ntej koj xaiv! Nws yuav zoo li tias koj lub cev yuav nqus cov vitamin los ntawm cov khoom noj muaj zog zoo, vim tias cov vitamin yuav tsis tas yuav tawg los ntawm koj lub cev ua ntej nws tuaj yeem nqus tau. Yog tias koj xaiv siv cov cereal uas muaj zog los ua kom koj cov vitamin B12 kom tsawg, nco ntsoov xaiv hom qis hauv qab zib ntxiv thiab muaj fiber ntau lossis cov nplej tag nrho.
TSWV YIM: Yog tias koj muab koj cov cereal nrog mis nyuj thaum sawv ntxov, koj yuav ua rau koj cov vitamin B12 nce ntxiv.
7. Clams
Cov me me, chewy shellfish muaj ntau cov as-ham thiab nplua nuj nyob rau hauv vitamin B12. Sib nrug los ntawm B12, lawv ua haujlwm zoo rau zinc, tooj liab, phosphorus thiab hlau. Nws kuj yog ib qhov chaw ntawm cov protein, ntxiv antioxidants rau koj lub cev. Koj tuaj yeem haus lawv hauv ntau txoj hauv kev nrog rau kev ua chowder lossis broth thiab pasta sauces. Lawv tuaj yeem yuav tshiab, khov lossis cov kaus poom.
TSWV YIM: Txoj hauv kev zoo tshaj plaws los ua noj clams yog ua kom yooj yim rau lawv.
8. Ntses
Ntau hom ntses tau paub tias yog qhov chaw nplua nuj ntawm vitamin B12, suav nrog herrings, salmon, sardines, tuna thiab trout.
Herrings: Cov no yog cov ntses me me uas muaj vitamin B12 thiab kuj yog qhov zoo ntawm omega 3 fatty acids . Lawv muaj lub luag haujlwm rau kev noj qab haus huv, ntsej muag ci thiab lustrous plaub hau.
Salmon: Txawm tias ib qho nqaij ntses salmon yog nplua nuj nyob rau hauv vitamin B12. Nws kuj tseem muaj cov amino acids thiab omega 3 fatty acids.
Sardines: Cov no yog cov ntses me me uas muaj cov pob txha mos. Feem ntau, koj tuaj yeem yuav lawv hauv cov tins, khaws cia hauv dej lossis roj. Hauv ob peb qhov chaw lawv tuaj yeem yuav tshiab. Sardines yog cov khoom noj muaj txiaj ntsig zoo vim tias lawv muaj cov khoom noj muaj txiaj ntsig zoo. Lawv yog cov zoo tshaj plaws ntawm omega-3 fatty acids.
Tuna: Qhov no yog cov ntses nrov tshaj plaws hauv cov khoom noj, suav nrog cov protein, vitamins thiab minerals. Qhov concentration ntawm vitamin B12 hauv tuna yog nyob hauv qab ntawm daim tawv nqaij. Nws tseem ntim cov protein ntau, phosphorus, selenium thiab vitamins A thiab B3.
Trout: Paub tias yog ib hom ntses noj qab haus huv tshaj plaws, hom ntses dej tshiab no yog qhov zoo ntawm cov protein, cov rog noj qab haus huv thiab cov vitamins B, suav nrog B12, omega-3 fatty acids, thiab cov zaub mov xws li manganese, phosphorus thiab selenium.
TSWV YIM: Ua noj ntses kom tsawg li tsawg tau kom khaws cov khoom noj muaj txiaj ntsig ntau tshaj plaws.
9. Cab
Lwm qhov zoo ntawm cov vitamin B12, crabs yog qhov zoo ntawm cov protein uas tsis muaj rog, niacin, thiab zinc, thiab nws kuj muab folate, hlau, thiab ntau cov tshuaj antioxidant hu ua mineral selenium. Nws muaj vitamin B12 ntau heev yog li cov neeg uas noj nws yuav tau txais txiaj ntsig ntau. Crabmeat kuj muaj omega-3 fatty acids, uas zoo rau cov cholesterol thiab lub plawv. Ntxiv mus, crabmeat yog tsawg nyob rau hauv saturated rog.
TSWV YIM: Crabs tuaj yeem muab ci, steamed lossis hauv curries.
10. Npua
suav tias yog huab tais ntawm crustaceans, cw ntim cov vitamin B12 loj heev, yuav luag 80 feem pua ntawm qhov xav tau txhua hnub. Tsis tas li ntawd, nws yog qhov zoo tshaj plaws ntawm cov protein tsis muaj rog. Fry nws nrog zaub, ntxiv rau zaub xam lav, ua cw cocktail los yog cia li kib nws.
TSWV YIM: Pab nws nrog lwm cov ntses kom nce koj cov ntsiab lus B12.
