Uzwile ngempela ngokuntuleka kwevithamini B12 kuma-vegans, kodwa amanye amavithamini B abaluleke ngokulinganayo empilweni yemizimba yethu. Amavithamini B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) kanye ne-B12 (cobalamin) anomthwalo wemfanelo wemetabolism, amandla, kanye nokusebenza kwesimiso sezinzwa , ukusebenza kobuchopho nokugaya ukudla. Amavithamini B atholakala ngobuningi emikhiqizweni yezilwane kanye nemithombo yezitshalo. Njengoba nje kungadingeki udle inyama ukuze uthole amaprotheni anele, akudingekile ukuba udle imikhiqizo yezilwane ukuze uthole amavithamini B owadingayo.
I-Vitamin B1 (thiamine)
uphendulela ukudla kube amandla, unesibopho empilweni yezinwele, izinzipho kanye nesikhumba, kanye nemisebenzi yengqondo.
: imvubelo esebenzayo, imvubelo enomsoco, i-cilantro, amantongomane kaphayini, i-artichokes, i-hibiscus, ikhabe, okusanhlamvu okuphelele, ithanga, ubisi lwe-soy, ubhontshisi wesoya, imbewu ye-sunflower, imbewu ye-sesame, i-spirulina, i-asparagus.
I-Vitamin B2 (riboflavin)
uphendulela ukudla kube amandla, unesibopho empilweni yezinwele, izinzipho nesikhumba, kanye nekhono lobuchopho lokugxila kokuthile.
: ama-alimondi, okusanhlamvu okuphelele, i-sesame, isipinashi, ubisi lwe-soy, i-spirulina, amakhowe, imifino ye-beet, i-buckwheat, i-quinoa.
I-Vitamin B3 (niacin)
uphendulela ukudla kube amandla, unesibopho empilweni yezinwele, izinzipho kanye nesikhumba, kanye nemisebenzi yengqondo.
imvubelo esebenzayo, imvubelo enomsoco, ikhofi, i-chili, i-spirulina, amantongomane, i-bran, amakhowe, i-durian, amazambane, utamatisi, i-millet, i-chia, irayisi lasendle, i-tahini, i-buckwheat, uphizi oluhlaza.
I-Vitamin B5 (i-pantothenic acid)
uphendulela ukudla kube amandla, unesibopho empilweni yezinwele, izinzipho kanye nesikhumba, kanye nemisebenzi yengqondo.
imvubelo esebenzayo, imvubelo enomsoco, i-paprika, amakhowe, i-broccoli, okusanhlamvu okuphelele, ukwatapheya, ubhatata, utamatisi, ubisi lwe-soy.
I-Vitamin B6 (pyridoxine)
isiza ukugcina i-homeostasis, ivimbela ukukhathazeka ngokusiza ukuguqula i-amino acid tryptophan ibe i-niacin ne-serotonin ukuze isebenze kahle kwezinzwa. Isekela umjikelezo wokulala onempilo, isifiso sokudla kanye nemizwelo, ukukhiqizwa kwamangqamuzana egazi abomvu kanye nokusebenza komzimba.
yonke imikhiqizo yesoya, ubhanana, ikhabe, amakinati, ama-alimondi, ubhatata, ukwatapheya, uphizi oluhlaza, imbewu ye-hemp, i-spirulina, i-chia, i-legumes, amahlumela aseBrussels, amakhiwane, u-garlic, upelepele, i-kale.
I-Vitamin B7 (i-Biotin)
Iguqula ukudla kube amandla Isiza ukwehlisa izinga likashukela egazini ngokuhlanganisa i-glucose Isiza ukukhiqiza nokuphula amafutha abalulekile ezinweleni ezinempilo, isikhumba nezinzipho
ama-alimondi, i-chia, ubhatata, amantongomane, u-anyanisi, i-oatmeal, izaqathe, ama-walnuts.
I-Vitamin B9 (folate)
kuhlanganiswe ne-vitamin B12 kanye ne-vitamin C inesibopho sokusebenzisa umzimba amaprotheni, ibalulekile ekuthuthukiseni ubuchopho kanye nokwakhiwa kwamangqamuzana egazi abomvu.
isipinashi, ubhontshisi, udali, i-asparagus, ulethisi, utamatisi, i-broccoli, ukwatapheya, umango, amawolintshi, okusanhlamvu okuningi, imvubelo enomsoco (imvubelo engasebenzi), imvubelo yokubhaka (imvubelo esebenzayo), basil, imikhiqizo yesoya, amantongomane, ama-artichokes, i-cantaloupe, ama-walnuts. amantongomane, i-flax, isesame, i-cauliflower, i-tahini, imbewu ye-sunflower, uphizi, i-orca, isilimo esidliwayo esinamagatsha anamanzi, ama-hazelnuts, i-mint, i-leeks, i-garlic.
I-Vitamin B12 (i-cobalamin)
ikhiqiza amangqamuzana egazi, iyadingeka ukuze kusebenze kahle ubuchopho, isiza ekugayeni ukudla, ithuthukise ukumuncwa kwensimbi. Ibalulekile kuzo zonke izici zempilo.
yonke imikhiqizo yesoya, ubisi lwe-alimondi, imvubelo enomsoco, i-spirulina.
Ngokudla okunomsoco, wonke ama-vegan athola wonke amavithamini B awadingayo ukuze ahlale enempilo futhi ezizwa emuhle. Uma kunesidingo, imbewu ye-spirulina ne-hemp ingangezwa ekudleni, esingavamile ukuyidla ekuphileni kwansuku zonke.
Kuyaphawuleka ukuthi ukungabi khona kwanoma iyiphi i-vitamin kufanele kutholakale ukuhlolwa kwegazi. Cishe akunakwenzeka ukunquma ngokuzimela ngokufanele ukuntula kwanoma iyiphi into emzimbeni.