Mia Lane
ʻO ka Vitamin B3, i ʻike ʻia ma lalo o ka inoa niacin, hiki ke hana ʻia e ke kino ponoʻī, akā ʻaʻole lawa. No laila he mea koʻikoʻi ka lawe ʻana i waho ma o nā meaʻai i loaʻa ka huaora B3. E heluhelu ma aneʻi i nā meaʻai i loaʻa i ka nui o ka huaora B3.
ake
ʻOiaʻiʻo, he ʻono ʻokoʻa ko ke ake i makemake ʻole ʻia e nā poʻe a pau, akā pono ke lawe ʻia i ka papaʻaina i kēlā me kēia manawa, me ke ʻano he pai. No ka mea, ʻo ka ate kekahi o nā meaʻai me ka nui o ka huaora B3. Loaʻa iā 15 a 20 milligrams o ka huaora B3 no 100 grams. Pili kēia mau waiwai i ka pipi a me ka ate bipi. Nui nō hoʻi ka huaora B3 i loko o ke ake moa: aneane 12 milligrams no 100 grams.
ʻAi
Ma ka awelika, ʻai ka poʻe Kelemania i 60 kilokani ʻiʻo i kēlā me kēia kanaka i kēlā me kēia makahiki. Hoʻohewa pinepine ʻia kēia ʻai kiʻekiʻe o ka ʻiʻo, akā ma ka liʻiliʻi loa he mau mea maikaʻi loa ia ma ke ʻano o ka huaora B3. No ka mea, nui ka ʻiʻo. Hoʻokō pono nā kāne i kā lākou mau meaʻai vitamina B3 ma o ka ʻiʻo a me nā meaʻai i hana ʻia e like me ka sausages a me nā ʻoki anu. ʻO ka pipi (9 milligrams/100 grams) ka nui o ka huaora B3, a ukali ʻia e ka rabbit (8.6 milligrams/100 grams), moa (6.8 milligrams/100 grams), veal (6.3 milligrams/100 grams), a me ke keiki hipa (5.8 milligrams/100 grams). grams) a me ka puaʻa (4.5 milligrams / 100 grams)
Peanuts
ʻAʻole ʻo ka pīni he hua ʻai, akā he legume. A he kiʻekiʻe ia i ka huaora B3. Hoʻokahi kumu hou e hopu pinepine ai i kēia mau pūʻolo mana vitamina liʻiliʻi. Hāʻawi ka 100 grams o nā pīni i 15 milligrams o ka huaʻa B3. A ma luna o nā mea a pau o ka potassium, phosphorus a me ka magnesium. Eia nō naʻe, he meaʻai momona ka pīni, no laila, ʻoiai ʻo kā lākou meaʻai meaʻai, pono lākou e ʻai ʻia ma ka liʻiliʻi - 100 grams ma kahi o 560 calories.
Palaoa palaoa
Hana ʻia ka palaoa palaoa i ka wā hana palaoa. ʻO ka ʻōlelo koʻikoʻi, he mea ʻino ia no ka mea ʻo nā ʻōpala i koe ma hope o ka kānana ʻana i ka palaoa. He meaʻai maikaʻi loa ka palaoa palaoa: loaʻa iā ia he 18 milligrams o ka huaora B3 no 100 grams, a me nā minela koʻikoʻi e like me ka magnesium a me ka potassium. Hiki ke hoʻokomoʻia ka palaoa palaoa i loko o ka meaʻai ma nāʻano likeʻole: i ka muesli, i ka palaoa homemade a iʻole i hoʻouluʻia i ka yogurt a me ka quark. Loaʻa ka gluten i ka palaoa palaoa a ʻaʻole pono e ʻai ʻia e ka poʻe me ka maʻi celiac.
ʻO Chanterelles
Ma waena o nā halo, ʻo nā chanterelles he mau pōma B3 maoli. Loaʻa iā lākou he 6.5 milligrams no 100 grams. No ka hoʻohālikelike: loaʻa i nā halo porcini he 4.9 milligrams/100 grams, a me nā halo pihi 4.7 milligrams. ʻAʻole pono ʻoe e ʻimi iā ʻoe iho i nā halo i loko o ka nahele e leʻaleʻa iā lākou. Hiki ke kūʻai maʻalahi iā Chanterelles i ke kau mai ka hoʻomaka o Iulai a i ka hopena o ʻOkakopa. He mea ʻono loa ia me ka pasta a i ʻole me nā aniani a me ka puaʻa.
ʻApelika maloʻo
Pono ka poʻe me ka niho ʻono e hoʻāʻo pinepine i nā apricots maloʻo ma mua o ke kokoleka. ʻO kēia mau mea ʻono maikaʻi loa a aia pū kekahi me nā meaʻai me ka nui o ka huaora B3. Loaʻa i ka 100 grams ka 4.2 milligrams o ia mea.
