ʻO nā huaʻai B heʻohana ia o nā huaʻai wai e hiki ke hoʻopūmaha wai ma loko o ka waiū,ʻo ia hoʻi ka limi, riboflavin, niacin, acidototic acid, pyridoxine, cobalamin, a me folate. He mau hana likeʻole ko lākou, akā, he hui, pili lākou i ka laweʻana i nā meaʻai āu eʻai ana a hoʻololiʻana iā lākou i ka ike.
Loaʻaʻoe i ka loaʻaʻana o nā huaola B-nui mai nā meaʻai āu eʻai ai, ināʻoiai eʻai anaʻoe i ka meaʻai kūpono.
Loaʻa iā lākou i nāʻano meaʻai likeʻole, no laila neleʻole nā hemahema keʻoleʻoe e loaʻa nā pilikia kino pili kino. Akā, ināʻoe e hopohopo nei i kāu nele i kāuʻai, hiki i kēlā me kēia B-complex supplement e hāʻawi iāʻoe i nā hua B a pau āu e makemake ai.
Ināʻoe eʻimi ana i kahi kīʻaha B-complex vitamin e hoʻonui aiʻoe i kouʻike aʻoi aku paha ka hoʻonāukiuki, e hopena pahaʻoe. Pono kou kino e makemake i nā meaʻai B-paʻakikī no ka hoʻoikaikaʻana i ka ike mai nā meaʻai āu eʻai ai a he mea nui ia no ka lolo a me ka hana nerve, akā hiki iā lākou wale ke hana. Loaʻa ka ikaika mai nā meaʻai āu eʻai ai, mai keʻano o nā huapiʻa,ʻoiaiʻo kou kino ke hoʻohana i ka protein aiʻole ka momona. Hiki i nā lāʻau hua B-paʻakikī keʻano o nā hana hana kahe e hana ai i ka ikehu, akā,ʻaʻole hiki iā lākou ke hoʻoikaika i ka ikehu mai ka meaʻole, no laila pono ponoʻoe eʻai pono e noʻonoʻo i ka ikaika.
No laila,ʻaʻole i like ka lāʻau Vitamino B me ka "Pep Pills"?
ʻAʻole,ʻaʻole lākou a he mau huaʻai B-paʻakikīʻole e like me ka meaʻai .
ʻAʻoleʻoe e loaʻa i kekahiʻano o ka huhū huhū mai nā pāʻoihana B-hōʻailona. Ināʻo ia ka mea āu eʻimi nei, a laila,ʻoi aku ka maikaʻi me ke kīʻaha aʻelua mau kofe a me ke kī ikaika. ʻOiaʻiʻo, hiki iāʻoe ke kūʻai aku i nā mea hoʻohuhu ike a iʻole mea inu mea inu paha .
ʻAe, no ke aha i loaʻa ai i nā manawa he mau B Vitamini i nā mea hoʻoulu kaua?
No ka kūʻai.
He mea maikaʻi ia. Hiki iāʻoe keʻike i nā hoʻohui puʻupuʻu i keʻano o nā papa aiʻole nā wai. ʻO kā lākou mea nui nui,ʻo ka caffeine (ʻo ia ka mea e hana maoli ana), akāʻo nā puʻupuʻu hoʻohuhu i loaʻa i kekahi mauʻano o nāʻano hua B-ākea ināʻaʻole lākou e hoʻokomo hou aku i kekahi mea'ē aʻe. ʻO nā mea inu waiwai eʻike aiʻoe ma nā wahi a pau? Nā moʻolelo hoʻokahi. ʻO ia ka kalo e pili ana iāʻoe.
No ke aha e lawe ai i nā huaora B-me ka manawa?
No kaʻoiaʻiʻo, keʻoleʻoe i ke kūpono maoli, hāpai, e kokoke ana e hāpai, a iʻole he pilikia kinoʻole e kauʻia me kāu mau huaolaola B, ma lailaʻaʻole kahi kumu e lawe ai i nā mea hua B vitamines.
No laila, pehea kāu hana inā makemakeʻoe i ka ike hou? Nui nā mea hiki iāʻoe ke hana. Hoʻomaka i ka loaʻaʻana o ka nui o ka hana kino a moe i kou mau kino a e ho'āʻo e hoʻohaʻahaʻa i kāu mau pilikia. Ma muli o kāuʻaiʻana, he mea maikaʻi e hoʻonui i ka maikaʻi o nā meaʻai āu eʻai ai inā makemakeʻoe eʻike i ka ikaika.
Eʻai pono i ka nui o nā huaʻai a me nā huaʻai maikaʻi no ka mea he emi lākou i nā calorie a nui loa i nā meaʻai a me nā antioxidants. Eʻai i nā kīʻaha maikaʻi i kēlā lā i kēia lā ma mua o nā'āpala momona a koho i nā momona maikaʻi, e like me ka omega-3'aleko momona i loaʻa i loko o nā iʻa, nā'ōpala a me kaʻaila canola a me nā momona momona i loaʻa i loko o nā hua, nāʻanoʻano, avocado a me kaʻailaʻaila.
E koho i nā kumu punaeʻa momona maikaʻi e like me ka pipi momona a me ka puaʻa, ka moaʻiliʻole a me ka pipi, a me kāu hānaiʻana i nā meaʻai meaʻai e like me nā pīkī maloʻo a me nā meaʻai.
ʻO kaʻaiʻana i kēlā mau meaʻai olakino aʻoi aku ka maʻalahi inā eʻokiʻokiʻoe i nā meaʻono a me nā mea inuʻona. A inā inuʻoe i ka meaʻoi aku ma mua o kekahi manawa, hiki iāʻoe ke noʻonoʻo ināʻoe e hoʻemi i kāu waiʻona.
Ināʻoe e hoʻololi i kēlā mau hoʻololi a ināʻoe e noʻonoʻo ponoʻole a ponoʻole, ponoʻoe e kamaʻilio me kāu mea mālama ola e hiki iā lākou ke hoʻoholo inā loaʻa iāʻoe kekahi mau maʻi olakino e hoʻohaʻahaʻa ai iāʻoe.
Nā kumuhana:
> Ke Kulanui o Nutrition a me Dietetics. "Eʻai ana i ka Energy Boost."
Kākoʻo nui iā SS, Smith JL, Groff JL. "Nānā Kūikawā Loa a me ka Maluha Kiʻekiʻe Kanaka." ʻO ka heluʻeono. Waimanalo, HI. Wadsworth Publishing Company, 2013.