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Vitamin B12 yog qhov tseem ceeb tshaj plaws rau kev ua haujlwm ntawm lub cev, uas xav tau tsim cov qe ntshav liab thiab hauv kev tswj hwm lub hlwb kom zoo. Vitamin B12 pom muaj hauv cov nqaij, mis los thiab nqaij nruab deg. Kev noj tsis xwm yeem ntawm cov vitamin B12 tuaj yeem nqa lub cev tsis muaj zog hauv lub cev. Rau cov tsis muaj zaub noj, nws yooj yim kom tau txais cov vitamin B12, tab sis rau cov neeg tsis noj nqaij, nws tsis yooj yim kom tau txais cov vitamins no.
Vitamin B12 ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm cov ntshav liab. Nws kuj pab nyob hauv cov cell metabolism hauv kev ua haujlwm tsis tu ncua thiab peb lub hlwb ua haujlwm ntau nyob ntawm cov vitamin B12. Qhov kev tsis txaus ntawm cov vitamins B12 no tshwm sim thaum koj lub cev tsis muaj txaus cov vitamins no ua cov ntshav liab.
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Qhov tsis txaus ntawm cov vitamins no kuj tshwm sim thaum koj tsis tau txais zaub mov txaus los ntawm koj cov zaub mov noj. Tus neeg muaj qhov tsis txaus nyob hauv cov vitamin no feem ntau yuav tsim muaj cov kab mob xws li mob tsis muaj zog, cov leeg tsis muaj zog, nkees, tsis qab los noj mov, tsis nco qab thiab mob ntshav tsis txaus. Yog li, txhawm rau kom tau txais cov txiaj ntsig zoo tshaj ntawm cov vitamin no, nws yog qhov tseem ceeb uas yuav tsum suav nrog 10 lub zaub neeg tsis noj zaub uas muaj nplua nuj nyob hauv cov vitamin B12.
1. Cheese
Cheese yog ib qho ntawm cov kab mob siab kawg ntawm vitamin B12. Ntau hom cheese tuaj yeem suav nrog mozzarella, swiss thiab parmesan. Cov kab mob ua rau cov vitamins B12 thiab cov cheese ua nrog kev pab ntawm cov kab mob, uas ua rau nws yog qhov zoo ntawm cov vitamins B12 rau cov neeg tsis noj nqaij.
2. Mis
Mis los yog lwm cov mis nyuj tseem ceeb uas yuav tsum muaj rau calcium. Mis nyuj kuj tseem yog qhov zoo ntawm cov vitamin B12. Ib 250 ml ntawm mis nyuj yuav ntxig nrog rau 1.2-1.4 mcg ntawm vitamin B12. Yog li, pib haus mis txhua hnub kom tsis txhob muaj cov vitamins no tsis txaus.
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3. Tuav
Yog tias koj nyiam haus me ntsis, ces suav nrog cov khoom noj mis no kom ntau nyob hauv koj cov khoom noj txhua hnub. Curd muaj cov vitamin B12 siab ntau thiab nws kuj zoo rau teeb meem kev zom zaub mov ib yam nkaus. Koj tuaj yeem muaj curd nrog txiv hmab txiv ntoo lossis koj tuaj yeem muaj nws ua khoom noj qab zib.
4. Cov hmoov txhuv
Whey hmoov feem ntau hu ua cov hmoov protein, uas tau haus rau lub cev lub cev. Kuj, whey hmoov yog qhov zoo tshaj plaws ntawm cov vitamin B12 thiab nws feem ntau yog siv los ua kev noj qab haus huv ntxiv rau kev ua kom muaj kev nyab xeeb.
5. nceb
Cov nceb yog cov khoom noj muaj txiaj ntsig nrog ntau yam vitamins thiab minerals. Yog tias koj raug kev txom nyem los ntawm cov kab mob vitamin B12, suav nrog cov nceb hauv koj cov zaub mov noj. Nqa cov nceb noj hauv kev ua zaub mov noj thaum noj su lossis noj hmo kom tau raws li koj cov zaub mov txhua hnub ntawm vitamin B12.
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6. Kuv Yog Cov Khoom lag luam
Cov neeg tus mob tsis haum mis nyuj yuav haus kua txiv mis. Nws yog qhov qis hauv calories thiab tseem muaj cov vitamin B12 siab. Soybeans kuj yog qhov zoo ntawm cov vitamin B12 vim lawv cov nplua nuj protein ntau.
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7. Cereals
Txhawm rau noj txhua hnub ntawm vitamin B12, muaj zaub mov ua tshais. Cov zaub mov hauv txhab muaj nplua nuj yog qhov muaj txiaj ntsig zoo ntawm cov vitamin B12 thiab nws muaj ntau yam txiaj ntsig kev noj qab haus huv tib yam. Koj tuaj yeem haus cov zaub mov muaj zog uas muaj mis nyuj lossis kua mis taum pauv tuaj yeem pab tus neeg tsis noj nqaij kom tau txais cov vitamin B12 txaus.
8. Txiv maj phaub mis
Txiv maj phaub mis muaj peev xwm tuaj yeem pab ua kom koj cov tshuaj vitamin B12 zoo txhua hnub. Txiv maj phaub mis yog enriched nyob rau hauv vitamin B12, yog li nws yog ib qhov ntuj rau vegans. Tsuas yog ib khob ntawm txiv maj phaub mis nyuj muaj 50 feem pua ntawm koj qhov kev pom zoo noj txhua hnub ntawm cov vitamin B12.
9. Almond Mis
Yog tias koj nyiam haus cov kua mis almond, tom qab pib zom ib co ntawm nws ntau zaus. Kua mis Almond tsis muaj calories ntau thiab muaj zog nrog cov vitamin B12. Nws yog ib qho kev xaiv zoo rau nyuj cov kua mis zoo li.
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10. Mis nyuj khov
Yuav luag txhua tus neeg nyiam noj mis nyuj khov los ntawm menyuam yaus rau cov laus. Yog tias muaj qhov tsis txaus cov vitamin B12 hauv koj lub cev, tsum tsis txhob txhawj xeeb thiab pib gorging ntawm koj cov dej qab zib uas koj nyiam. Yog lawm, mis nyuj khov kuj tseem yog qhov txiaj ntsig zoo ntawm cov vitamin B12.
