Tha mòran bhuannachdan aig an teaghlach vitimín B, mar sin tha a bhith a ’toirt a-steach grunn bhiadhan a tha beairteach anns na vitamain sin nad daithead glic. A bharrachd air a bhith na àrdachadh siostam dìon, bidh na vitamain B a ’cumail an eanchainn agus an siostam nearbhach fallain agus a’ cuideachadh le bhith a ’cumail suas ìrean lùtha agus gnìomhan deatamach eile.
Biadh beairteach ann am bhiotamain B.
Na h-ochd vitamain a tha a ’dèanamh suas an vitimín B-fhillte an làthair ann an diofar mheudan anns a h-uile prìomh bhuidheann bìdh. Air leth cudromach, chan eil vitimín B12 an làthair ach ann am biadh stèidhichte air beathaichean, gràin daingnichte, agus biadh plannta eile le beairteas vitimín.
christmas òrain bho air feadh an t-saoghailArtaigilean co-cheangailte
- Eisimpleirean de bhiadh beairteach iarann
- Fiosrachadh a bu chòir dhut a bhith eòlach air bhiotamain B1
- Bhiotamain a lorgar ann am feòil
Tha na clàran a leanas a ’liostadh na biadhan anns a bheil an ìre as àirde de gach vitimín B. Tha na cuibhreannan làitheil a thathar a ’moladh (RDAn) bho Institiud an Leigheis Gabhail a-steach daithead stiùireadh. Tha susbaint vitimín B anns gach biadh clàraichte a ’tighinn bhon Stòr-dàta Nàiseanta Beathachaidh Roinn Àiteachais na SA (USDA) .
NOTA: mg = milligram, mcg = microgram, gm = gram, oz = ounce, tbsp = spàin-bùird
Bhiotamain B1 (Thiamine)
Is e an RDA airson boireannaich 1.1 milligram (mg) agus airson fir 1.2 mg.
| Biadh | Meud seirbheis | B1 gach seirbheis | Àireamh sa cheud de RDA | |
|---|---|---|---|---|
| Boireannaich | Ach | |||
| Giosta Brewer | 1 tbsp | 1.9 mg | 172% | 158% |
| Gràn gràin làn beairteach | Cupa 3/4 | 1.5 mg | 136% | 125% |
| Muc-fheòil lean | 3.5 oz | 0.81 mg | 74% | 67% |
| Germ cruithneachd, amh | 1/4 cupa | 0.55 mg | còigead% | 46% |
| Lentil, bruich | 1 cupa | 0.34 mg | 31% | 26% |
| Bradan | 3.5 oz | 0.28 mg | 25% | 2. 3% |
| Grùthan mairt | 3.5 oz | 0.19 mg | 17% | 16% |
| Coirce (bruich) | 1 cupa | 0.18mg | 16% | còig-deug% |
| Duán mairt | 3.5 oz | 0.16 mg | còig-deug% | 13% |
| Buntàta, bruich | 1 meadhanach | 0.12 mg | aon-deug% | 10% |
| Pònairean dubhaig, bruich | 1 cupa | 0.10 mg | 9% | 8% |
| Pònairean uaine, amh | 1 cupa | 0.10 mg | 9% | 8% |
| Squash, bruich | 1 cupa | 0.10 mg | 9% | 8% |
| Bainne, nonfat | 1 cupa | 0.10 mg | 9% | 8% |
| Cantaloupe, ciùban | 1 cupa | 0.07 mg | 6% | 6% |
| Mairteoil, chuck | 3.5 oz | 0.07 mg | 6% | 6% |
| Uighean, air an goil | 1 mòr | 0.03 mg | 3% | 2.5% |
Bhiotamain B2 (Riboflavin)
Is e an RDA airson Bhiotamain B2 1.1 mg airson boireannaich agus 1.3mg airson fir.
| Biadh | Meud frithealaidh | B2 Per Serving | Àireamh sa cheud de RDA | |
|---|---|---|---|---|
| Boireannaich | Ach | |||
| Grùthan mairt | 3.5 oz | 3.4 mg | 309% | 262% |
| Duán mairt | 3.5 oz | 3.0 mg | 273% | 231% |
| Gràn gràin làn beairteach | Cupa 3/4 | 1.7 mg | 155% | 131% |
| Almoin | 1 cupa | 1.4 mg | 127% | 108% |
| Tha mi bainne | 1 cupa | 0.51 mg | 46% | 39% |
| Bradan | 3.5 oz | 0.49 mg | Ceithir. Còig% | 38% |
| Iogart, Grèigeach, nonfat | 6 unsa | 0.47 mg | 43% | 36% |
| Bainne, nonfat | 1 cupa | 0.43 mg | 39% | 33% |
| Giosta Brewer | 1 tbsp | 0.34 mg | 31% | 26% |
| Avocado, fìor-ghlan | 1 cupa | 0.33 mg | 30% | 25% |
| Ugh, air a ghoil | 1 mòr | 0.26 mg | 24% | fichead% |
| Pònairean dubhaig, bruich | 1 cupa | 0.22 mg | fichead% | 17% |
| Breab cearc | 3.5 oz | 0.21 mg | 19% | còig-deug% |
| Mairteoil, chuck | 3.5 oz | 0.19 mg | 17% | 14.6% |
| Lentil, bruich | 1 cupa | 0.15 mg | 14% | 12% |
| Germ cruithneachd amh | 1/4 cupa | 0.15 mg | 14% | 12% |
| Buntàta, bruich | 1 meadhanach | 0.08 mg | 7% | 6% |
Bhiotamain B3 (Niacin)
Is e an RDA airson vitimín B3 14 mg airson boireannaich agus 16 mg airson fir.
mar a thòisicheas tu gnìomhachas coinnle
| Biadh | Meud seirbheis | B3 gach seirbheis | Àireamh sa cheud de RDA | |
|---|---|---|---|---|
| Boireannaich | Ach | |||
| Gràn gràin làn beairteach | Cupa 3/4 | 20 mg | 143% | 125% |
| Grùthan mairt | 3.5 oz | 17.5 mg | 125% | 109% |
| Breab cearc | 3.5 oz | 11.8 mg | 84% | 73.8% |
| Bradan fiadhaich | 3.5 oz | 10.1 mg | 72% | 63% |
| Tuna, canasta | 4 unsa | 10.0 mg | 71% | 62.5% |
| Broilleach an Tuirc | 4 unsa | 7.1 mg | 51% | 44% |
| Muc-fheòil lean | 3 oz | 6.3 mg | Ceithir. Còig% | 39% |
| Almoin, slàn | 1 cupa | 4.8 mg | 3. 4% | 30% |
| Mairteoil, chuck | 3.5 oz | 4.7 mg | 3. 4% | 29% |
| Avocado, fìor-ghlan | 1 cupa | 4.4 mg | 31% | 26% |
| Duán mairt | 3.5 oz | 3.9 mg | dhà% | 24% |
| Breab cearc | 3.5 oz | 3.4 mg | 24% | fichead 's a h-aon% |
| Giosta Brewer | 1 tbsp | 2.9 mg | fichead 's a h-aon% | 18% |
| Clams | 3 oz | 2.9 mg | fichead 's a h-aon% | 18% |
| Buntàta, bruich | 1 meadhanach | 2.3 mg | 16% | 14% |
| Lentil, bruich | 1 cupa | 2.1 mg | còig-deug% | 13% |
| Germ cruithneachd, amh | 1/4 cupa | 2.0 mg | 14% | 12.5% |
| Banana, air a phronnadh | 1 cupa | 1.5 mg | aon-deug% | 9.4% |
| Cantaloupe, ciùban | 1 cupa | 1.2 mg | 9% | 7.5% |
| Pònairean dubhaig | 1 cupa | 0.94 mg | 7% | 5.9% |
| Broccoli, amh, picil | 1 cupa | 0.58 mg | 4% | 3.6% |
Bhiotamain B5 (Pantothenic Acid)
Is e an RDA airson vitimín B5 5 mg airson boireannaich agus fir.
| Biadh | Meud seirbheis | B5 gach seirbheis | Àireamh sa cheud de RDA |
|---|---|---|---|
| Gràinean gràin làn | Cupa 3/4 | 10 mg | 200% |
| Giosta Brewer | 1 tbsp | 6.9 mg | 138% |
| Grùthan mairt | 3.5 oz | 6.3 mg | 126% |
| Avocado, fìor-ghlan | 1 cupa | 3.4 mg | 68% |
| Bradan fiadhaich | 6 unsa | 3.0 mg | 60% |
| Uighean, air an goil gu cruaidh | 1 mòr | 1.9 mg | 38% |
| Muc-fheòil | 3 oz | 1.23 mg | 25% |
| Buntàta | 1 mòr | 1.14 mg | 2. 3% |
| Iogart, plain, geir-ìosal | 6 unsa | 1.0 mg | fichead% |
| Buntàta milis | 1 meadhanach | 1.0mg | fichead% |
| Bainne, nonfat | 1 cupa | 0.93 mg | 19% |
| Broilleach an Tuirc | 3 oz | 0.77 mg | còig-deug% |
| Bradan | 3 oz | 0.71 mg | 14% |
| Mairteoil, chuck | 3 oz | 0.52 mg | 10% |
Bhiotamain B6 (Pyridoxine)
Is e an RDA airson vitimín B6 1.5 mg airson boireannaich agus 1.3 mg airson fir.
| Biadh | Meud seirbheis | B6 gach seirbheis | Àireamh sa cheud de RDA | |
|---|---|---|---|---|
| Boireannaich | Ach | |||
| Giosta Brewer | 1 tbsp | 6.0 mg | 400% | 462% |
| Gràn gràin làn beairteach | Cupa 3/4 | 1.5 mg | 100% | 115% |
| Bradan fiadhaich | 6 unsa | 1.5 mg | 100% | 115% |
| Grùthan mairt | 3.5% | 1.0 mg | 67% | 77% |
| Breab cearc | 3.5% | 0.8 mg | 53% | 62% |
| Bananathan, mashed | 1 cupa | 0.8 mg | 53% | 62% |
| Avocado, fìor-ghlan | 1 cupa | 0.7 mg | 47% | 54% |
| Buntàta, bruich | 1 meadhanach | 0.6 mg | 40% | 46% |
| Mairteoil, chuck | 3.5 oz | 0.4 mg | 27% | 31% |
| Duán mairt | 3.5 oz | 0.4 mg | 27% | 31% |
| Lentil, bruich | 1 cupa | 0.4 mg | 27% | 31% |
| Cruithneachd, germ, amh | 1/4 cupa | 0.38 mg | 25% | 29% |
| Breab cearc | 3.5 oz | 0.15 mg | 10% | 12% |
| Bainne, nonfat | 1 cupa | 0.10 mg | 7% | 7.7% |
| Iogart, Grèigeach, nonfat | 6 unsa | 0.10 mg | 7% | 7.7% |
| Cantaloupe, ciùban | 1 cupa | 0.10 mg | 7% | 7.7% |
Bhiotamain B7 (Biotin)
Is e an RDA airson vitimín B7 30 microgram (mcg) airson boireannaich agus fir. A rèir an Institiùd Linus Pauling (LPI) , tha susbaint biotin ann am biadh duilich a thomhas gu ceart. Tha an clàr beag de bhiadh a leanas bhon LPI leis nach eil dàta ann an Stòr-dàta Nàiseanta Beathachaidh USDA a chaidh ainmeachadh gu h-àrd.
Dè cho àrd 'S e am botal fìon
| Biadh | Meud seirbheis | B7 gach seirbheis | Àireamh sa cheud de RDA |
|---|---|---|---|
| Grùthan | 3 oz | 27-35 mcg | 90-116.7% |
| Ugh, air a ghoil | 1 mòr | 13-25 mcg | 43-83% |
| Bradan | 3 oz | 4-5 mcg | 13.3-16.7% |
| Avocado | 1 slàn | 2-6 mcg | 6.7-20% |
| Muc-fheòil | 3 oz | 2-4 mcg | 6.7-13.3% |
| Yeast | 1 phasgan (7 gram) | 1.4-14 mcg | 4.7-46.7% |
| Càise, cheddar | 1 oz | 0.4-2 mcg | 1.3-6.7% |
| Cauliflower, amh | 1 cupa | 0.2-4 mcg | 0.1-13.3% |
| Sùbh-craoibh | 1 cupa | 0.2-2 mcg | 0.1-6.7% |
Bhiotamain 9 (Acid Folic)
Is e an RDA airson vitimín B9 (searbhag folic no folate) 400 microgram (mcg) airson boireannaich agus fir.
| Biadh | Meud seirbheis | B9 gach seirbheis | Àireamh sa cheud de RDA |
|---|---|---|---|
| Gràinean gràin làn | Cupa 3/4 | 400 mcg | 100% |
| Lentil, bruich | 1 cupa | 358 mcg | 89.5% |
| Grùthan mairt | 3.5 oz | 253 mcg | 63% |
| Avocado, fìor-ghlan | 1 cupa | 205 mcg | 51% |
| Giosta Brewer | 1 tbsp | 90.3 mcg | 2. 3% |
| Duán mairt | 3.5 oz | 83 mcg | fichead 's a h-aon% |
| Germ cruithneachd, amh | 1/4 cupa | 80.8 mcg | fichead% |
| Pònairean dubhaig, bruich | 1 cupa | 79 mcg | 19.8% |
| Almoin, slàn | 1 cupa | 71.5 mcg | 17.9% |
| Spionach, amh | 1 cupa | 58 mcg | 14.5% |
| Broccoli, amh, picil | 1 cupa | 57 mcg | 14% |
| Pònairean uaine, amh | 1 cupa | 40.7 mg | 10% |
| Buntàta, bruich | 1 meadhanach | 45 mcg | aon-deug% |
| Cantaloupe, ciùban | 1 cupa | 34 mcg | 9% |
| Bradan | 3.5 oz | 29 mcg | 7% |
| Uighean, air an goil | 1 mòr | 22 mcg | 5.5% |
| Coirce, bruich | 1 cupa | 14 mcg | 3.5% |
| Bainne, nonfat | 1 cupa | 12 mcg | 3% |
Bhiotamain B12 (Cobalamin)
Is e an RDA airson vitimín B12 2.4 mcg airson boireannaich agus fir.
| Biadh | Meud seirbheis | B12 gach seirbheis | Àireamh sa cheud de RDA |
|---|---|---|---|
| Clams | 3 oz | 84.1 mcg | 3.504% |
| Grùthan mairt | 3.5 oz | 70.6 mcg | 2,941% |
| Duán mairt | 3.5 oz | 24.9 mcg | 1.038% |
| Gràinean gràin làn | Cupa 3/4 | 6 mcg | 250% |
| Bradan fiadhaich | 3.5 oz | 3.1 mcg | 129% |
| Tha mi bainne | 1 cupa | 3.0 mcg | 125% |
| Mairteoil, chuck | 3.5 oz | 2.9 mcg | 120.8% |
| Tuna, canasta | 4 unsa | 2.0 mcg | 83% |
| Iogart, Greugais nonfat | 6 unsa | 1.3 mcg | 54% |
| Bainne, nonfat | 1 cupa | 1.0 mcg | 42% |
| Uighean, air an goil | 1 mòr | 0.5 mcg | fichead 's a h-aon% |
Stuthan vitimín B.
Tha an stòr as fheàrr de bhiotamain B bho na biadhan a bhios thu ag ithe. Ach, ma tha thu ga fhaighinn duilich gu leòr fhaighinn bhon daithead agad, cuir iom-fhillte vitimín B no cuir-ris multivitamin ris. Gheibhear bhiotamain aig a ’bhùth ghrosaireachd no bùth-leigheadaireachd ionadail agad, no bho bhùthan air-loidhne. Na ceannaich ach suaicheantasan earbsach, fad-ùine earbsach gus dèanamh cinnteach gu bheil thu a ’faighinn toraidhean earbsach, càileachd.
Carson a tha vitimín B cudromach
Bidh na vitamain iom-fhillte B a ’cuideachadh le bhith a’ cumail suas grunn de dhleastanasan deatamach do bhodhaig. Am measg nan dreuchdan cudromach tha:
dè an luach a th ’ann am bile 2 dolar ann an 2020
- Metabolism pròtain, gualaisg, agus geir agus atharrachadh gu lùth
- Cùm siostam nearbhach fallain agus cnàmh bìdh
- Riochdachadh cheallan fala, synthesis DNA agus RNA, agus roinn cealla
- Cùm craiceann fallain, falt, agus ìnean, siostam dìon àbhaisteach, agus slànachadh leòn àbhaisteach
- Thoir taic do leasachadh fetal àbhaisteach
Bidh gabhail a-steach gu leòr de bhiotamain B a ’lughdachadh cunnart anemia, tinneas an t-siùcair, tinneas cridhe, agus an siostam nearbhach agus eas-òrdughan eile. Air an làimh eile, faodaidh easbhaidhean vitimín B a bhith ag adhbhrachadh eas-òrdughan mar anemia, borbair (eas-òrdugh neoni), laigse fèithe, acne, cheilitis (oiseanan sgàinte nam bilean), lotan beul, agus eas-òrdughan mood.
Daithead le deagh chothromachadh airson an slàinte as motha
Faodaidh eadhon easbhaidh beag de bhiotamain B buaidh a thoirt air do shlàinte. Dèan cinnteach gun ith thu daithead cothromach de dhiofar bhiadhan fallain. Nì seo cinnteach gum faigh thu na suimean a thathar a ’moladh de bhiotamain B, vitamain agus mèinnirean riatanach eile, agus beathachadh eile.
