John Myers
Vitamin B12, tseem hu ua cobalamin, pom yuav luag tshwj xeeb hauv cov khoom noj tsiaj. Cov no suav nrog nqaij, ntses, nqaij nruab deg, mis nyuj thiab qe. Feem ntau, cov kab tuaj yeem pom hauv cov khoom cog, piv txwv li hauv cov khoom noj fermented xws li sauerkraut. Yog li ntawd, vegans yuav tsum them rau lawv cov kev xav tau txhua hnub nrog kev pab ntawm kev noj zaub mov ntxiv tom qab sab laj nrog lawv tus kws kho mob. Txawm li cas los xij, peb tuaj yeem khaws cov vitamin B12 rau lub sijhawm ntev heev, yog li qhov pom tias tsis muaj vitamin B12 feem ntau tsuas yog pom tseeb xyoo tom qab.
Vitamin B12 koom nrog ntau yam txheej txheem metabolic hauv lub cev (piv txwv li hauv kev rhuav tshem cov fatty acids). Nws kuj tseem ua lub luag haujlwm tseem ceeb hauv kev tsim cov ntshav thiab hauv cov hlab ntsha. Qhov kev pom zoo txhua hnub yog 3 micrograms rau cov neeg laus thiab cov tub ntxhais hluas hnub nyoog 13 xyoos thiab tshaj saud. Cov poj niam cev xeeb tub muaj qhov xav tau ntau ntxiv ntawm 3.5 micrograms, cov poj niam pub niam mis yuav tsum haus 4 micrograms ib hnub.
Offal xws li daim siab lossis ob lub raum ntawm nqaij nyug, nqaij nyug, os, nqaij qaib, qaib ntxhw los yog goose tshwj xeeb yog nplua nuj nyob rau hauv vitamin B12. 100 g npog cov kev xav tau niaj hnub ntau zaus nrog cov ntsiab lus ntawm 25 thiab 65 micrograms, tab sis tsis tshua muaj nyob hauv cov ntawv qhia zaub mov. Txawm li cas los xij, kev noj zaub mov txhua hnub tsis raug pom zoo, txawm tias cov hlau hnyav hnyav hauv cov tsiaj ua liaj ua teb qhia tau tias muaj kev poob qis.
Cov khoom noj uas muaj vitamin B12 (rau 100 g):
Ntses thiab nqaij ntses nyoo:
- Yog ': 13.8 g
- Yog ': 9.5 g
- 8.9g :ua
- luj: 7.6g
- Yog ': 4.5 g
Nqaij:
- Luav: 10.0 µg
- Roast nqaij nyuj: 4.4 µg
- Yog '- 4.3 g
- Nqaij qaib fillet: 1.8 µg
Cov khoom siv sausage:
- Cov hnyuv ntxwm, nplua: 13.5 µg
- Cov hnyuv ntxwm, coarse: 11.5 µg
- Smoked nqaij / Bündnerfleisch: 3.4 µg
Cheese:
- Qhov hnyav: 3.1g
- Qhov hnyav: 2.8g
- Qhov hnyav: 2.0 g
Cov khoom noj mis nyuj thiab qe qaib:
- Nqaij qaib qe: 1.5 µg
- Kefir, skimmed: 1.0 µg
- Yog ': 0.4 g
Tau txais cov ntsiab lus ntawm tag nrho cov vitamins!
