15 Cov Khoom Noj Qab Haus Huv Noj Qab Nyob Zoo B vitamins

Zoo Siab

• 1. Tshuaj မုန်
• 2. Nplooj zaub nplooj
• 3. Mob siab thiab lwm Yam Nqaij
• 4. Cov Qe
• 5. Mis nyuj haus
• 6. Nqaij nyuj
• 7. Oysters, Clams thiab Qwj
• 8. Kev Cai Khoom
• 9. Nqaij qaib thiab qaib ntxhw
• 10. Yogurt
• 11. Khoom Noj Khoom Haus thiab Brewer's poov xab
• 12. Nqaij npuas
• 13. Cov Khoom Noj Muaj Ntau Pob
• 14. Qiv
• 15. Paj noob hlis noob
• Rau hauv qab Kab

Muaj yim yim vitamins B - suav hu ua B complex vitamins.

Lawv yog thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) thiab cobalamin (B12).

Txawm hais tias txhua qhov ntawm cov vitamins muaj cov haujlwm tshwj xeeb, lawv feem ntau pab koj lub cev tsim lub zog thiab ua cov tseem ceeb molecules hauv koj lub hlwb (1).

Ib cag ntawm B12, koj lub cev tsis tuaj yeem khaws cov vitamins no rau lub sijhawm ntev, yog li koj yuav tsum rov qab noj cov zaub mov (1).

Ntau cov zaub mov muab cov vitamins B, tab sis yuav suav tau tias muaj ntau cov vitamins, cov zaub mov yuav tsum muaj tsawg kawg 20% ​​ntawm Kev Siv Txhua Hnub Ua Haujlwm (RDI) ib zaug. Hloov lwm txoj kev, cov zaub mov uas muaj 10-19% ntawm RDI raug suav tias yog qhov khoom noj tau zoo (2).

Nov yog 15 cov zaub mov muaj txiaj ntsig zoo nyob hauv qib siab ib lossis ntau cov vitamins B.

1. Tshuaj မုန်

Txhua tus ntses ncig lub cev tsis muaj txiaj ntsig zoo ntawm ntau cov vitamins B. Ib qho 3.5-ooj (100-gram) siav siav ntawm salmon muaj (3):

• Thiamine (B1): 18% ntawm RDI
• Riboflavin (B2): 29% ntawm RDI
• Niacin (B3): 50% ntawm RDI
• Pantothenic acid (B5): 19% ntawm RDI
• Pyridoxine (B6): 47% ntawm RDI
• Cobalamin (B12): 51% ntawm RDI

Txuas ntxiv, ntses liab yog cov ntses uas muaj mercury tsawg dua uas muaj cov rog ntau omega-3, nrog rau cov protein thiab selenium ().

Ntsiab lus Salmon siab nyob rau hauv riboflavin, niacin, B6 thiab B12, kuj yog qhov tseem ceeb ntawm thiamine thiab pantothenic acid. Ib qho ntxiv, nws yog cov kua hlau mercury tsawg thiab muaj cov omega-3 rog thiab protein ntau.

2. Nplooj zaub nplooj

Ob peb nplooj zaub ntsuab sawv ntawm lawv cov folate (B9) cov ntsiab lus. Cov no yog ntawm cov zaub zoo tshaj ntawm cov folate (5, 6, 7, 8, 9):

• Zaub ntsuab, nyoos: 41% ntawm RDI nyob rau hauv 3 lub khob (85 grams)
• Zaub ntsuab, siav: 31% ntawm RDI nyob rau hauv ib khob 1/2 (85 grams)
• Collard zaub ntsuab, siav: 20% ntawm RDI nyob rau hauv ib khob 1/2 (85 grams)
• Turnip zaub ntsuab, siav: 25% ntawm RDI hauv ib 1/2 khob (85 grams)
• Romaine zaub xas lav, nyoos: 29% ntawm RDI hauv 2 khob (85 grams)

Tsim nyog, qee qhov folate raug puas tsuaj los ntawm tshav kub thaum ua noj, thiab qee tus tuaj yeem hloov mus rau hauv cov dej ua zaub mov kom zoo. Txo kom cov folate poob thaum lub sijhawm ua noj, ncu cov zaub ntsuab kom txog thaum nruab nrab ntawm kev sib tw thiab nkig (, 11).

Ntsiab lus Cov nplooj zaub ntsuab, tshwj xeeb tshaj yog zaub ntsuab, ntawv cog, zaub ntsuab turnip thiab romaine zaub xas lav, yog cov zaub zoo tshaj ntawm folate. Txaus siab rau lawv nyoos lossis ncu lawv luv luv los khaws cov feem folate.

3. Mob siab thiab lwm Yam Nqaij

Txawm hais tias tsis tshua nyiam, cov nqaij hauv nruab nrog cev - tshwj xeeb tshaj yog daim siab - yog ntim nrog cov vitamins B. Qhov no muaj tseeb txawm lawv yuav los ntawm nqaij nyuj, nqaij npuas, nqaij yaj lossis nqaij qaib (12, 13, 14, 15).

Piv txwv li, 3.5-ooj (100-gram) kev ua haujlwm ntawm cov nqaij nyug daim tawv muaj (12, 16):

• Thiamine (B1): 12% ntawm RDI
• Riboflavin (B2): 201% ntawm RDI
• Niacin (B3): 87% ntawm RDI
• Pantothenic acid (B5): 69% ntawm RDI
• Pyridoxine (B6): 51% ntawm RDI
• Biotin (B7): 138% ntawm RDI
• Folate (B9): 65% ntawm RDI
• Cobalamin (B12): 1,386% ntawm RDI

Yog hais tias koj tsis haum rau lub siab qhov qab los yog saib cov nqaij hauv nruab nrog uas tsis tseem ceeb, sim ua kom nws cov hauv av thiab sib xyaw nrog nqaij txiav nqaij hauv pem teb lossis ntxiv rau cov zaub mov muaj txiaj ntsig, xws li kua txob.

Ntsiab lus Nqaij cov nqaij - tshwj xeeb tshaj yog daim siab - muaj feem ntau ntawm cov vitamins B ntau. Ua kom daim siab ua rau ntau qhov nqaij, zawm nws nrog cov nqaij txiav lossis siv nws hauv cov zaub mov noj raws caij nyoog.

4. Cov Qe

Ib lub qe loj muaj 33% ntawm RDI rau biotin faib nruab nrab ntawm lub yolk thiab dawb. Qhov tseeb, qe yog ib qho ntawm cov ntsiab lus loj ntawm biotin - tsuas yog daim siab muaj ntau dua (16, 17).

Qe kuj tseem muaj mentsis ntawm lwm cov vitamins B. Ib lub qe loj (50-gram) muaj qe (16, 18):

• Riboflavin (B2): 15% ntawm RDI
• Pantothenic acid (B5): 7% ntawm RDI
• Biotin (B7): 33% ntawm RDI
• Folate (B9): 5% 5 ntawm RDI
• Cobalamin (B12): 9% ntawm RDI

Nco ntsoov tias cov qe nqaij nyoos dawb muaj avidin, protein uas khi nrog biotin thiab tiv thaiv nws qhov nqus hauv koj lub plab yog tias koj nquag noj ntau ntawm qe qe dawb. Ua noj qe inactivates avidin thiab txo kev pheej hmoo ntawm zaub mov noj (17, 19).

Yog tias koj tsis noj cov qe, nqaij lossis lwm yam tsiaj, koj tuaj yeem ntsib koj cov kev xav tau ntawm biotin los ntawm kev noj zaub mov xws li zaub, txiv hmab txiv ntoo, txiv ntoo, noob thiab noob nplej tag nrho, uas txhua tus muaj biotin me me (16, 17).

Ntsiab lus Cov qe yog cov khoom siv loj ntawm biotin, thib ob rau daim siab. Lawv muab 1/3 ntawm RDI rau biotin toj ib ib, tag nrho cov qe ua noj.

5. Mis nyuj haus

Ib lub khob 8-ooj (240 ml) ntawm mis muab 26% ntawm RDI rau riboflavin, thiab me dua ntawm lwm cov vitamins B (20):

• Thiamine (B1): 7% ntawm RDI
• Riboflavin (B2): 26% ntawm RDI
• Pantothenic acid (B5): 9% ntawm RDI
• Cobalamin (B12): 18% ntawm RDI

Qhov tsis txaus ntseeg, cov kev tshawb fawb qhia tias mis thiab lwm yam khoom noj siv mis ua kom neeg feem ntau yog cov neeg ua sab saum toj ntawm riboflavin, tom qab ntawd los ntawm nqaij thiab nplej (,).

Piv txwv li, hauv kev soj ntsuam tshawb pom nyob hauv ntau dua 36,000 tus neeg laus hauv Tebchaws Europe, cov khoom noj siv mis muaj 22–52% ntawm riboflavin hauv tib neeg cov pluas noj ().

Zoo li lwm yam khoom siv tsiaj, mis kuj tseem yog qhov zoo ntawm B12, muab 18% ntawm RDI rau 1-khob (240-ml) rau (19).

Dab tsi ntxiv, koj nqus B12 zoo tshaj plaws los ntawm mis nyuj thiab lwm cov khoom siv mis nyuj - nrog rau kev nqus ntawm 51–79% ().

Ntsiab lus Mis thiab lwm yam khoom noj siv mis muaj li ib feem peb ntawm koj cov riboflavin uas yuav tsum tau ua hauv 1 khob (240 ml). Mis kuj tseem yog qhov zoo ntawm kev nqus zoo B12.

6. Nqaij nyuj

Nqaij nyuj tuaj yeem ua rau loj rau koj cov vitamin B kom tsawg.

Hauv kev soj ntsuam kev soj ntsuam txog kev noj nyob rau hauv kwv yees li 2,000 tus neeg hauv Spain, cov nqaij thiab nqaij yog cov khoom tseem ceeb ntawm thiamine, niacin thiab pyridoxine ().

Ntawm no yog tus nqi ntawm cov vitamins B hauv 3.5-ooj (100-gram) txiav ntawm sirloin steak, uas yog kwv yees li ib nrab ntawm cov me tshaj ntawm steak feem ntau tau txais kev pab hauv cov khw noj mov (24):

• Thiamine (B1): 5% 5 ntawm RDI
• Riboflavin (B2): 8% ntawm RDI
• Niacin (B3): 39% ntawm RDI
• Pantothenic acid (B5): 6% ntawm RDI
• Pyridoxine (B6): 31% ntawm RDI
• Cobalamin (B12): 29% ntawm RDI

Ntsiab lus Nqaij nyuj muaj qhov ntau ntawm B3, B6 thiab B12. Ib qho 3.5-ounce (100-gram) rau cov khoom siv kwv yees li ib feem peb ntawm RDI rau txhua qhov ntawm cov vitamins no, ntxiv rau cov nqi tsawg dua lwm cov vitamins B.

7. Oysters, Clams thiab Qwj

Oysters, clams thiab qwj nplaim yog qhov muag stellar ntawm B12 thiab yog qhov txiaj ntsig zoo ntawm riboflavin. Lawv kuj muab me me ntawm thiamine, niacin thiab folate.

Ib qho 3.5-ooj (100-gram) uas ua los ntawm ib qho muab (25, 26, 27):

B vitamins	Oysters,% RDI	Clams,% RDI	Qwj nplais xiav,% RDI
Thiamine (B1)	8%	10%	20%
Riboflavin (B2)	26%	25%	25%
Niacin (B3)	18%	17%	15%
Folate (B9)	4%	7%	19%
Cobalamin (B12)	480%	1,648%	400%

Cov khauj khaum no kuj tseem muaj protein ntau thiab ntau yam minerals, suav nrog hlau, zinc, selenium thiab manganese. Lawv yog cov khoom siv zoo ntawm omega-3 rog zoo li (25, 26, 27).

Ntsiab lus Oysters, clams thiab qwj nplawm txhua qhov mov tsawg kawg plaub zaug RDI rau vitamin B12 rau ib pluag noj. Lawv kuj tseem nyob rau hauv riboflavin thiab muab me me ntawm thiamine, niacin thiab folate.

8. Kev Cai Khoom

Legumes yog qhov tshwj xeeb tshaj plaws rau lawv cov ntaub ntawv folate siab. Lawv kuj muab me me ntawm lwm cov vitamins B, suav nrog thiamine, riboflavin, niacin, pantothenic acid thiab B6 (28).

Ntawm no yog cov folate ntsiab lus ntawm 1/2-khob (85-gram) ua haujlwm siav ntawm qee tus neeg noj feem ntau (29, 30, 31, 32, 33, 34, 35, 36):

• Taum dub: 32% ntawm RDI
• Chickpeas (garbanzo taum): 35% ntawm RDI
• Edamame (ntsuab taum pauv): 60% ntawm RDI
• Ntsuab peas: 12% ntawm RDI
• Taum raum: 29% ntawm RDI
• Cov txiv ntseej: 45% ntawm RDI
• Taum Pinto: 37% ntawm RDI
• Taum noob taum: 44% ntawm RDI

Folate - lossis nws cov foos folic acid sib xyaw - yog qhov tseem ceeb rau txo qis kev pheej hmoo ntawm qee qhov kev yug me nyuam. Nco ntsoov tias RDI cov feem pua ​​saum toj saud yog ua raws RDI ntawm 400 mcg, tab sis cov poj niam cev xeeb tub xav tau 600 mcg ib hnub (37).

Ntsiab lus Cov legumes feem ntau - xws li pinto taum, taum dub thiab lentils - muaj folate ntau dua, yog cov vitamin B tseem ceeb rau txo qis kev pheej hmoo ntawm qee qhov kev yug me nyuam.

9. Nqaij qaib thiab qaib ntxhw

Nqaij qaib thiab qaib cov txwv yog qhov tseem ceeb tshaj plaws rau lawv cov niacin thiab pyridoxine cov ncauj lus. Cov nqaij dawb - xws li lub mis - cov khoom siv ntxiv rau ob hom vitamins ntau dua li cov nqaij tsaus - xws li cov ncej puab - raws li qhia hauv qab no.

Ib qho muaj 3.5-ounce (100-gram) uas muab nqaij siav los yog qaib ntxhw (38, 39, 40, 41):

B vitamins	Nqaij qaib mis,% RDI	Qaib ntxhw mis,% RDI	Nqaij qaib, tsaus nqaij,% RDI	Qaib Cov Txwv, tsaus nqaij,% RDI
Riboflavin (B2)	7%	8%	13%	15%
Niacin (B3)	69%	37%	33%	17%
Pantothenic acid (B5)	10%	7%	12%	14%
Pyridoxine (B6)	30%	28%	18%	19%
Cobalamin (B12)	6%	7%	5%	7%

Yog tias koj hla cov nqaij qaib cov rog kom txiav kev ntsuas, tsis txhob txhawj xeeb - feem ntau ntawm cov vitamins B nyob rau hauv cov nqaij, tsis yog daim tawv nqaij (42, 43).

Ntsiab lus Nqaij qaib thiab qaib cov txwv, tshwj xeeb tshaj yog cov nqaij dawb feem, muaj B3 thiab B6. Nqaij qaib kuj tseem muab cov khoom me me ntawm riboflavin, pantothenic acid thiab cobalamin. Feem ntau ntawm cov as-ham nyob hauv cov nqaij, tsis yog daim tawv.

10. Yogurt

Cov kua mis nyeem qaub yog qhov tseem ceeb rau nws cov riboflavin thiab B12 cov ntsiab lus. Txawm hais tias khoom noj khoom haus txawv raws hom, ib qho ntawm cov kua mis yogurt nruab nrab (44, 45,, 47):

B vitamins	Cov kua mis nyeem qaub tiaj,% RDI ib 2/3 khob (170 grams)	Cov kua mis yog cov kua mis vanilla,% RDI ib 2/3 khob (170 grams)	Tiaj Greek yogurt,% RDI ib 2/3 khob (170 grams)	Txiv kab ntxwv khov yog cov kua mis nyeem qaub,% RDI rau ib 2/3 khob (95 grams)
Riboflavin (B2)	18%	26%	36%	20%
Cobalamin (B12)	26%	35%	53%	11%

Nco ntsoov tias thaum hnov ​​qab, feem ntau khov thiab txias yogurts tseem muaj 3-4 me nyuam yaus ntxiv suab thaj rau 2/3-khob rau noj - yog li txaus siab rau lawv hauv kev sim (45, 47).

Cov khw muag khoom kuj muag ntau yam tsis muaj mis los yog kua mis uas yog hloov pauv, ib yam li cov kua qaub, kua txiv cawv lossis txiv qaub. Txawm li cas los xij, cov khoom no - tshwj tsis yog muaj zog - feem ntau tsis yog qhov zoo ntawm riboflavin lossis B12 ().

Ntsiab lus Cov kua mis nyeem qaub yog ib txwm muaj ntau hauv B2 thiab B12, tab sis lwm yam mis nyuj yog tsis yog qhov chaw zoo ntawm cov vitamins no tshwj tsis yog lawv muaj kev tiv thaiv zoo. Txwv txiav koj txoj kev noj haus kua mis nyeem qaub uas yog qab zib.

11. Khoom Noj Khoom Haus thiab Brewer's poov xab

Cov poov xab poov xab thiab cawv cov poov xab ua tsis ua hauj lwm, txhais tau tias koj tsis tuaj yeem siv ua khob cij. Theej, tib neeg siv lawv los txhim kho qhov qab thiab cov khoom noj kom zoo ntawm cov tais diav.

Cov poov xab no muaj cov vitamins B thiab feem ntau yog ntxiv nrog lawv thiab - tshwj xeeb cov poov xab noj haus. Yog tias cov zaub mov muaj ntxiv, koj yuav pom lawv teev nyob rau hauv cov khoom xyaw ntawm cov npe.

Ntawm no yog qhov uas ob lub poov xab sib piv tau raws li 2-ib rooj (15–30-gram), tab txawm tias cov nqi no txawv ntawm hom (48, 49):

B vitamins	Khoom noj khoom haus muaj poov xab,% RDI	Brewer lub poov xab,% RDI
Thiamine (B1)	640%	80%
Riboflavin (B2)	570%	90%
Niacin (B3)	280%	50%
Pantothenic acid (B5)	10%	6%
Pyridoxine (B6)	480%	40%
Folate (B9)	60%	15%
Cobalamin (B12)	130%	5%

Tus neeg noj zaub thiab vegans feem ntau siv cov poov xab noj zaub mov kom zoo, vim nws tau ntxiv nrog B12, uas nws nyuaj rau koj yog tias koj tsis noj cov tsiaj ().

Cov nutty-cheesy tsw ntawm cov zaub mov ua poov xab kuj ua rau nws nrov raws li lub caij ua haujlwm. Brewer cov poov xab, txawm li cas los xij, tuaj yeem saj cov ntsim thiab tej zaum yuav zoo dua rau hauv cov zaub mov zoo li smoothies, nyias hnav khaub ncaws lossis kua zaub.

Ntsiab lus Cov poov xab poov xab thiab zaub mov hauv brewer tau ntau kawg ntawm cov vitamins B - tab sis feem tseem ceeb ntawm cov vitamins hauv cov poov xab noj zaub mov, suav nrog B12 yog ntxiv. Cov khoom lag luam no tuaj yeem siv los ntxiv cov tsw qab los yog lwm yam khoom noj rau lwm cov zaub mov.

12. Nqaij npuas

Ib yam li lwm cov nqaij uas kheev muaj, nqaij npuas yog pob nrog ntau cov vitamins B. Nws tshwj xeeb tshaj yog tseem ceeb rau nws qhov ntau ntawm thiamine, ntawm cov nqaij nyug muab me me.

Ib qho 3.5-ooj (100-gram) nqaij npuas loin muab (51):

• Thiamine (B1): 69% ntawm RDI
• Riboflavin (B2): 24% ntawm RDI
• Niacin (B3): 24% ntawm RDI
• Pantothenic acid (B5): 9% ntawm RDI
• Pyridoxine (B6): 27% ntawm RDI
• Cobalamin (B12): 14% ntawm RDI

Txhawm rau khaws cov nqaij npuas zoo rau kev xaiv, xaiv rau cov loin txiav, uas muaj roj tsawg dua thiab rog ntau dua li lub xub pwg txiav (feem ntau siv rau rub cov nqaij npuas), cov khoom noj thiab cov nqaij npuas (52).

Ntsiab lus Cov nqaij npuas tshwj xeeb tshaj yog nyob rau hauv thiamine, riboflavin, niacin thiab B6. Nqaij npuas loin txiav tau ntau dua qub thiab qis hauv cov calories ntau dua li lub xub pwg txiav, khoom noj thiab nqaij npuas kib.

13. Cov Khoom Noj Muaj Ntau Pob

Noj mov tshais feem ntau muaj cov vitamins ntxiv rau, suav nrog cov vitamins B. Txheeb lawv rau hauv cov npe khoom xyaw ().

Cov vitamins B feem ntau ntxiv rau cereal yog thiamine, riboflavin, niacin, B6, folate (raws li hluavtaws folic acid) thiab B12. Cov nyiaj tau pom nyob hauv qee qhov nrov npe - suav, Cheerios thiab Tag Nrho los ntawm General Mills thiab Raisin Bran los ntawm Post - yog (54, 55, 56):

B vitamins	Cheerios,% RDI rau 1 khob (28 grams)	Tag nrho,% RDI rau 3/4 khob (30 grams)	Raisin Bran,% RDI rau 1 khob (59 grams)
Thiamine (B1)	25%	100%	25%
Riboflavin (B2)	2%	100%	25%
Niacin (B3)	25%	100%	25%
Pantothenic acid (B5)	-	100%	-
Pyridoxine (B6)	25%	100%	25%
Folate (B9)	50%	100%	50%
Cobalamin (B12)	-	100%	25%

Nco ntsoov tias muaj ntau yam zaub mov muaj kuab tshais muaj muaj suab thaj thiab muaj nplej ntau. Xaiv ib yam khoom uas muaj suab thaj tsawg dua 5 gram ntawm ib qhov twg thiab ib lis cov qoob loo - xws li cov nplej thiab cov txiv duaj tag nrho - muaj raws li thawj cov tshuaj.

Ntsiab lus Noj tshais cov khaub noom feem ntau tau ntxiv thiamine, riboflavin, niacin, folic acid, B6 thiab B12. Qee qhov muaj txog 100% ntawm RDI rau cov vitamins no. Tseem, nws yog ib qho tseem ceeb uas yuav tau xaiv cov khaub noom xas ua nrog cov hmoov nplej thiab muaj suab thaj tsawg.

14. Qiv

Trout, cov ntses dej tsis qab ntsev, ze rau ntses salmon thiab muaj ntau cov vitamins B ntau.

Ib qho 3.5-ooj (100-gram) ua siav ntawm trout muab (57):

• Thiamine (B1): 28% ntawm RDI
• Riboflavin (B2): 25% ntawm RDI
• Niacin (B3): 29% ntawm RDI
• Pantothenic acid (B5): 22% ntawm RDI
• Pyridoxine (B6): 12% ntawm RDI
• Cobalamin (B12): 125% ntawm RDI

Txuas ntxiv, trout yog qhov zoo tshaj plaws ntawm cov protein, nplua nuj nyob hauv omega-3 rog thiab muaj cov mercury tsawg (57,).

Ntsiab lus Trout muaj zog hauv thiamine, riboflavin, niacin, pantothenic acid thiab vitamin B12. Nws tseem yuav muaj protein ntau thiab omega-3 rog.

15. Paj noob hlis noob

Cov noob paj noob hlis yog ib qho ntawm tsob nroj zoo tshaj plaws ntawm pantothenic acid. Cov vitamins B no tau txais nws lub npe los ntawm lo lus Greek "pantos," txhais tau tias "txhua qhov chaw," vim tias nws tau pom nyob rau hauv cov zaub thiab tsiaj cov zaub mov - tab sis feem ntau tsuas yog ua rau me me (59).

Qhov tsis nco qab, 1 ooj (28 grams) ntawm cov noob paj noob hlis pob 20% ntawm RDI rau pantothenic acid. Cov noob paj noob hlis kuj yog qhov zoo ntawm niacin, folate thiab B6 (60).

Sunflower noob butter, nrov ntawm cov neeg uas muaj kev ua xua ntawm noob txiv, yog qhov zoo tshaj plaws ntawm pantothenic acid zoo li.

Nov yog kev sib piv ntawm cov vitamin B ntawm paj noob hlis thiab noob paj noob hlis (60, 61):

B vitamins	Sunflower noob,% RDI ib 1 ooj (28 grams)	Cov paj noob hlis noob butter,% RDI ib 2 diav (32 grams)
Niacin (B3)	10%	8%
Pyridoxine (B6)	11%	12%
Pantothenic acid (B5)	20%	22%
Folate (B9)	17%	18%

Ntsiab lus Paj noob hlis thiab lawv cov butter yog cov ntau tshaj ntawm cov nroj tsuag pantothenic acid, cov vitamin B pom tsuas pom muaj tsawg tsawg hauv cov zaub mov feem ntau.

Rau hauv qab Kab

Kev siv cov nyiaj txaus ntawm yim yim vitamins ua rau koj taug txoj kev noj zaub mov zoo.

Qee qhov chaw zoo tshaj ntawm cov vitamins B suav nrog nqaij (tshwj xeeb yog daim siab), nqaij ntses, nqaij ntses, qe, khoom noj siv mis, legumes, zaub ntsuab, noob thiab zaub mov muaj zog, xws li noj tshais thiab zaub poov xab.

Yog tias koj txwv tsis pub koj noj los ntawm qee pawg zaub mov vim kev ua xua lossis zaub mov noj, koj qhov muaj feem ntawm cov vitamins B yuav muaj ntau ntxiv.

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