10 Kayan Cin ganyayyaki Masu Yalwa a cikin Vitamin B12

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Vitamin B12 yana da matukar mahimmanci ga aikin jiki, wanda ake buƙata don samar da jajayen ƙwayoyin jini da kuma kiyaye aikin kwakwalwa na yau da kullun. Ana samun Vitamin B12 a cikin nama, kiwo da kayayyakin abincin teku. Shan bitamin B12 ba bisa ka'ida ba na iya kawo rashi a jiki. Ga waɗanda ba masu cin ganyayyaki ba, ya fi sauƙi su sami bitamin B12, amma ga masu cin ganyayyaki, yana da wuya a samu wannan bitamin.

Vitamin B12 yana taka muhimmiyar rawa wajen aiki da jajayen ƙwayoyin jini. Hakanan yana taimakawa cikin saurin kwayar halitta ta yau da kullun kuma aikin kwakwalwarmu ya dogara da bitamin B12. Rashin rashi a cikin wannan bitamin B12 yana faruwa ne lokacin da jikinka bai isa da wannan bitamin ba don yin jajayen ƙwayoyin jini.

hotuna na kyakkyawan lambu

Rashin rashi na wannan bitamin shima yana faruwa lokacin da baku isa daga abincinku ba. Mutumin da ke da ƙarancin wannan bitamin zai iya haifar da cututtuka na yau da kullun kamar rauni na tsoka, matsalolin jijiyoyi, gajiya, rashin cin abinci, ƙwaƙwalwar ajiya da karancin jini. Don haka, don samun fa'ida daga wannan bitamin, yana da mahimmanci a haɗa da abinci 10 na ganyayyaki masu wadataccen bitamin B12.

1. Cheese

Cuku shine ɗayan samfuran bitamin B12. Ana iya haɗa nau'ikan cuku daban kamar mozzarella, swiss da parmesan. Kwayar cuta na samar da bitamin B12 kuma ana yin cuku da taimakon kwayoyin cuta, wanda hakan ya sanya shi ya zama tushen bitamin B12 ga masu cin ganyayyaki.

2. Madara

Milk wani muhimmin samfurin kiwo ne wanda ake buƙata don alli. Milk shima babban tushen bitamin B12 ne. Mil na 250 na madara zai hada da kimanin 1.2-1.4 mcg na bitamin B12. Don haka, fara shan madara a kowace rana don kauce wa wannan ƙarancin bitamin.

daisy edgar-jones

3. Curd

Idan kuna son samun curd, to ku haɗa wannan samfurin kiwo sau da yawa a cikin abincinku na yau da kullun. Curd yana da matakan bitamin B12 kuma yana da kyau ga matsalolin narkewa kuma. Kuna iya samun curd tare da fruitsa fruitsan itace ko kuna iya samun shi azaman kayan zaki.

4. Whey Foda

Whey foda yawanci ana kiransa furotin furotin, wanda aka cinye don gina jiki. Hakanan, whey powder shine kyakkyawan tushen bitamin B12 kuma ana amfani dashi mafi yawa azaman ƙarin kiwon lafiya don ƙoshin lafiya.

5. Naman kaza

Namomin kaza abinci ne mai gina jiki tare da nau'ikan bitamin da kuma ma'adanai. Idan kuna fama da rashi bitamin B12, ku haɗa naman kaza a cikin abincinku. Haɗa naman kaza a girkinku don abincin rana ko abincin dare don biyan bukatun ku na yau da kullun na bitamin B12.

Dalilai 8 Na Cin Naman Kaza

6. Ni Kayayyaki ne

Mutanen da ba su haƙuri da lactose na iya cinye madarar waken soya. Yana da ƙarancin adadin kuzari kuma yana da babban bitamin B12. Waken suya shine kyakkyawan tushen bitamin B12 saboda wadataccen furotin.

Aloe Vera gel don amfanin gashi

7. hatsi

Don wadatar bitamin B12 kowace rana, sami hatsi don karin kumallo. Cereaƙƙarfan hatsi sune tushen tushen bitamin B12 kuma yana da fa'idodin kiwon lafiya da yawa. Kuna iya cinye hatsi masu ƙarfi tare da madara ko madara waken soya wanda zai iya taimakawa masu cin ganyayyaki don samun adadin bitamin B12 mai yawa.

8. Madarar Kwakwa

Madarar kwakwa na iya taimakawa wajen biyan buƙatun bitamin B12 na yau da kullun. Madarar kwakwa ta wadata a cikin bitamin B12, saboda haka tushe ne na al'ada don masu cin ganyayyaki. Kofi ɗaya na madara kwakwa tana da kashi 50 cikin ɗari na yawan shawarar bitamin B12 na yau da kullun.

9. Madarar Almond

Idan kuna son shan madarar almond, to fara shan wasu daga ciki sau da yawa. Almond madara yana da ƙarancin adadin kuzari kuma an ƙarfafa shi da bitamin B12. Babban madadin shine madarar shanu kuma.

Madarar Almond: Shin Yana da Lafiya Ko kuwa Yana da illa?

10. Ice cream

Kusan kowa yana son ice cream tun daga yara har zuwa manya. Idan akwai karancin bitamin B12 a jikinku, ku daina damuwa kuma ku fara gyaɗa kan ice cream ɗin da kuka fi so. Haka ne, ice cream ma babban tushen bitamin B12 ne.

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