Iwe wakanyatsonzwa nezve kushomeka kwevhitamini B12 mumavegan, asi mamwe mavhitamini eB akakosha zvakaenzana kune hutano hwemuviri wedu. Mavhitamini B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) uye B12 (cobalamin) inokonzera metabolism, simba, uye kushanda kwehurongwa hwetsinga, basa rehuropi uye kugaya. B mavhitaminzi anowanikwa mukuwanda muzvigadzirwa zvemhuka pamwe nezvinomera. Sezvo usingade kudya nyama kuti uwane mapuroteni akakwana, haufanirwe kudya zvigadzirwa zvemhuka kuti uwane mavhitamini B aunoda.
Vhitamini B1 (thiamine)
inoshandura chikafu kuita simba, inobata hutano hwebvudzi, misumari uye ganda, pamwe chete nemabasa ekuziva.
: mbiriso inoshingaira, mbiriso yezvokudya, cilantro, pine nuts, artichokes, hibiscus, watermelon, zviyo zvakakwana, dzungu, soy mukaka, soya, mbeu yezuva, sesame, spirulina, asparagus.
Vitamin B2 (riboflavin)
inoshandura chikafu kuita simba, inokonzera hutano hwebvudzi, misumari uye ganda, pamwe nekukwanisa kwehuropi kutarisa pane chimwe chinhu.
: maarumondi, zviyo zvakakwana, sesame, sipinashi, soy mukaka, spirulina, howa, beet greens, buckwheat, quinoa.
Vitamin B3 (niacin)
inoshandura chikafu kuita simba, inobata hutano hwebvudzi, misumari uye ganda, pamwe chete nemabasa ekuziva.
mbiriso inoshanda, mbiriso inovaka muviri, kofi, chili, spirulina, nzungu, bran, howa, durian, mbatatisi, matomatisi, mapfunde, chia, mupunga wemusango, tahini, buckwheat, green peas.
Vitamin B5 (pantothenic acid)
inoshandura chikafu kuita simba, inobata hutano hwebvudzi, misumari uye ganda, pamwe chete nemabasa ekuziva.
mbiriso inoshanda, mbiriso inovaka muviri, paprika, howa, broccoli, zviyo zvakakwana, avocados, mbatatisi, matomatisi, soy mukaka.
Vitamin B6 (pyridoxine)
inobatsira kuchengetedza homeostasis, inodzivirira kushushikana nekubatsira kushandura amino acid tryptophan kuita niacin uye serotonin yehutano hwehutano hwetsinga. Inotsigira hutano hwekurara kutenderera, kudya uye mafungiro, kugadzirwa kwemasero matsvuku eropa uye immune function.
zvese zvigadzirwa zvesoya, mabhanana, manwiwa, nzungu, maarumondi, mbatatisi, avocados, green peas, hemp mhodzi, spirulina, chia, legumes, Brussels inomera, maonde, gariki, mhiripiri, kare.
Vitamin B7 (Biotin)
Inoshandura chikafu kuita simba Inobatsira kuderedza mazinga eshuga nekugadzira glucose Inobatsira kugadzira uye kuputsa mafuta acids akakosha kune hutano hwebvudzi, ganda uye nzara.
maarumondi, chia, mbatatisi, nzungu, hanyanisi, oatmeal, karoti, walnuts.
Vitamin B9 (folate)
pamwe chete nevhitamini B12 uye vhitamini C inoita kuti muviri ushandise mapuroteni, zvakakosha pakukura kwehuropi nekuumbwa kwemasero matsvuku eropa.
sipinachi, bhinzi, nyemba, asparagus, lettuce, matomatisi, broccoli, avocados, mango, maranjisi, zviyo zvakawanda, mbiriso yezvokudya (mbiriso isingashandisi), mbiriso yebibiki (mbiriso inoshanda), basil, soy products, nzungu, artichokes, cantaloupe, walnuts. nzungu, flax, sesame, cauliflower, tahini, sunflower mhodzi, pizi, orca, celery, hazelnuts, mint, leeks, gariki.
Vitamin B12 (cobalamin)
inoburitsa masero eropa, inodiwa pakushanda kwakanaka kwehuropi, inobatsira mukugaya, inovandudza kubatwa kwesimbi. Zvakakosha kune zvese zvehutano.
zvese zvigadzirwa zvesoya, mukaka wearumondi, mbiriso ine hutano, spirulina.
Nekudya kwakaringana, vegan yega yega inowana ese mavhitamini eB avanoda kuti varambe vaine hutano uye nekunzwa zvakanaka. Kana zvichidikanwa, spirulina uye mhodzi dzehemp dzinogona kuwedzerwa mukudya, izvo zvatisingawanzodya muhupenyu hwezuva nezuva.
Zvakakosha kuziva kuti kushayikwa kwevhitamini chero ipi zvayo kunofanira kuonekwa nekuongororwa kweropa. Zvinenge zvisingabviri kuzvimiririra zvakarurama kuona kushomeka kwechero chinhu chiri mumuviri.