15 Cunnooyin caafimaad leh oo ay ku badan yihiin fiitamiinnada B
Qanacsan
- 1. Salmoon
- 2. Cagaarka cagaaran
- 3. Hilibka Beerka iyo Noolaha Kale
- 4. Ukunta
- 5. Caano
- 6. Hilibka lo'da
- 7. Gooryaanka, Clams iyo Mussel
- 8. Digir
- 9. Digaag iyo Turkiga
- 10. Yoogurt
- 11. Khamiirka nafaqada iyo Brewer
- 12. Doofaarka
- 13. Badar la xoojiyay
- 14. Kalluun
- 15. Abuurka Gabbaldayaha
- Guntii iyo gunaanadkii
Waxaa jira sideed fiitamiin B - oo si wada jir ah loogu yeero B fitamiinno isku dhafan oo B ah.
Waxay yihiin thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) iyo cobalamin (B12).
In kasta oo fiitamiinadan mid kasta uu leeyahay shaqooyin u gaar ah, waxay guud ahaan ka caawiyaan jirkaaga inuu soo saaro tamar kana sameeyo maaddooyin muhiim u ah unugyadaada (1).
Marka laga reebo B12, jirkaagu ma keydin karo fiitamiinadan muddo dheer, markaa waa inaad si joogto ah ugu buuxisaa cuntada (1).
Cunnooyin badan ayaa bixiya fiitamiinnada B, laakiin loo tixgeliyo inay ku badan yihiin fiitamiin, cuntada waa inay ku jirtaa ugu yaraan 20% ee Tixraaca Maalintii Qaadashada (RDI) halkii adeegba. Haddii kale, cuntada ka kooban 10 - 19% ee RDI-da waxaa loo tixgeliyaa inay tahay il wanaagsan (2).
Halkan waxaa ah 15 cunto caafimaad leh oo ay ku badan yihiin hal ama in ka badan fiitamiinnada B.
1. Salmoon
Kalluunkan nafaqada leh oo dhan wuxuu ku badan yahay dhowr fiitamiin B ah. 3.5-ounce (100-garaam) oo la kariyey oo ah nooca salmon ayaa ka kooban (3):
- Thiamine (B1): 18% ee RDI
- Riboflavin (B2): 29% ee RDI
- Niacin (B3): 50% ee RDI
- Pantothenic acid (B5): 19% ee RDI
- Pyridoxine (B6): 47% ee RDI
- Cobalamin (B12): 51% ee RDI
Intaa waxaa sii dheer, salmon waa kalluun meerkuri ku yar oo ay ku badan yihiin dufanka omega-3 ee waxtarka leh, iyo sidoo kale borotiin iyo selenium ().
Soo Koobid Salmoonku wuxuu ku badan yahay riboflavin, niacin, B6 iyo B12, sidoo kale wuxuu leeyahay il wanaagsan oo loo yaqaan 'thiamine' iyo 'pantothenic acid'. Intaa waxaa sii dheer, waxay ku yar tahay meerkurida waxayna ku badan tahay dufanka omega-3 iyo borotiinka.2. Cagaarka cagaaran
Dhowr cagaar caleen ah ayaa u soo baxa maadadooda (B9). Kuwani waxay ka mid yihiin ilaha khudradda ugu sarreeya ee folate (5, 6, 7, 8, 9):
- Spinach, cayriin: 41% ee RDI 3 koob (85 garaam)
- Spinach, la kariyey: 31% ee RDI koobabka 1/2 (85 garaam)
- Cagaarka cagaaran, la kariyey: 20% ee RDI koobabka 1/2 (85 garaam)
- Cagaarka cagaaran, la kariyey: 25% ee RDI koobabka 1/2 (85 garaam)
- Salatin Romaine, ceyriin: 29% ee RDI ee 2 koob (85 garaam)
Xusid ahaan, qaar ka mid ah folate waxaa baabi'iya kuleylka inta lagu jiro karinta, qaarna waxay u wareejin karaan biyaha karinta sidoo kale. Si loo yareeyo luminta folate inta lagu guda jiro karinta, uumi cagaarka illaa kala-bax u dhexeeya jilicsanaanta iyo qashinka (, 11).
Soo Koobid Cagaarka cagaaran, gaar ahaan isbinaajka, qolalka, cagaarka cagaaran iyo saladhka romaine, ayaa ka mid ah ilaha khudradda ugu fiican ee folate. Ku raaxeyso iyaga cayriin ama uumi si kooban si aad uhesho folateka ugu badan.
3. Hilibka Beerka iyo Noolaha Kale
In kasta oo aanu si gaar ah caan u ahayn, hilibka xubnaha - gaar ahaan beerka - waxaa ka buuxa fiitamiinnada B. Tani waa run haddii ay ka yimaadeen hilibka lo'da, hilibka doofaarka, wanka ama digaagga (12, 13, 14, 15).
Tusaale ahaan, 3.5-ounce (100-garaam) oo u adeegaya beerka lo'da ayaa ka kooban (12, 16):
- Thiamine (B1): 12% ee RDI
- Riboflavin (B2): 201% ee RDI
- Niacin (B3): 87% ee RDI
- Pantothenic acid (B5): 69% ee RDI
- Pyridoxine (B6): 51% ee RDI
- Biotin (B7): 138% ee RDI
- Folate (B9): 65% ee RDI
- Cobalamin (B12): 1,386% ee RDI
Haddii aadan u baranin dhadhanka adag ee beerka ama u arag hilibka xubnaha sida aan la aqbali karin, iskuday iyaga oo isku qasan noocyada dhaqameed ee hilibka dhulka ama ku dar cuntooyinka aadka loo kariyey, sida chili.
Soo Koobid Hilibka xubnaha - gaar ahaan beerka - waxay ku badan yihiin fiitamiinnada B badankood. Si aad beerka uga dhigto mid dhadhan fiican leh, ku shiid hilibka sida caadiga ah loo cuno ama ku isticmaal cunno si heer sare ah loo kariyey.
4. Ukunta
Hal beed oo weyn wuxuu ka kooban yahay 33% RDI-ka biotin loo qaybiyo inta u dhaxeysa jaallaha iyo caddaanka. Xaqiiqdii, ukunta waa mid kamid ah ilaha ugu sareeya ee biotin - beerka kaliya waxaa kujira inbadan (16, 17).
Ukunta sidoo kale waxaa kujira qadar yar oo ah fiitamiinada kale ee B. Hal ukun (50-garaam) ukun la kariyey ah ayaa ka kooban (16, 18):
- Riboflavin (B2): 15% ee RDI
- Pantothenic acid (B5): 7% ee RDI
- Biotin (B7): 33% ee RDI
- Folate (B9): 5% ee RDI
- Cobalamin (B12): 9% ee RDI
Maskaxda ku hay in ukunta cayriin ee cayriin ay ku jiraan avidin, borotiin ku xidha biotin kana horjoogsanaya nuugista calooshaada haddii aad si joogto ah u cuntid ukumo badan oo cayriin cayriin. Ukunta la karinayo waxay firfircoon tahay avidin waxayna yareysaa qatarta amaanka cuntada (17, 19).
Haddii aadan cunin ukunta, hilibka ama waxyaabaha kale ee xoolaha, waxaad la kulmi kartaa baahiyahaaga biotin adigoo cunaya cuntooyinka sida khudaarta, miraha, lowska, iniinyaha iyo miraha oo dhan, kuwaas oo dhammaantood ku jira qaddar yar oo biotin ah (16, 17).
Soo Koobid Ukuntu waa isha ugu sareysa ee biotin, marka labaad oo kaliya beerka. Waxay siiyaan 1/3 ee RDI biotin halkii halba, ukunta la kariyey.5. Caano
Hal koob oo 8-ounce ah (240 ml) oo caano ah ayaa bixiya 26% ee RDI ee riboflavin, iyo waliba qadar yar oo ah fiitamiinada kale ee B (20):
- Thiamine (B1): 7% ee RDI
- Riboflavin (B2): 26% ee RDI
- Pantothenic acid (B5): 9% ee RDI
- Cobalamin (B12): 18% ee RDI
Si la yaab leh maahan, daraasadaha ayaa tilmaamaya in caanaha iyo waxyaabaha kale ee caanaha laga sameeyo ay yihiin guud ahaan isha ugu sareysa dadka ee riboflavin, oo ay ku xigto hilib iyo badar (,).
Tusaale ahaan, daraasad indho-indheyn ah oo ka badan in ka badan 36,000 oo qaangaar ah oo Yurub ku nool, waxyaabaha caanaha laga sameeyo waxay soo bandhigeen 22-52% riboflavin ee cuntada dadka ().
Sida alaabada kale ee xoolaha, caanuhu sidoo kale waa ilo wanaagsan oo ah B12, oo keena 18% ee RDI 1-koob (240-ml) oo adeegaya (19).
Waxaa intaa dheer, waxaad ka nuugtaa B12 ugu fiican caanaha iyo waxyaabaha kale ee caanaha laga sameeyo - oo leh heerarka nuugista oo ah 51-79% ().
Soo Koobid Caano iyo waxyaabaha kale ee caanaha laga soo qaato ayaa ku jira qiyaastii saddex meelood meel baahidaada riboflavin ee maalin kasta kaliya 1 koob (240 ml). Caanuhu sidoo kale waa il wanaagsan oo si fiican u nuugtay B12.6. Hilibka lo'da
Hilibka lo'du wuxuu wax weyn ka tari karaa qaadashada fitamiin B-gaaga.
Daraasad indho-indheyn ah oo ku saabsan dabeecadaha cunidda ee qiyaastii 2,000 oo qof oo ku nool Isbaanishka, hilibka iyo wax soo saarka hilibka ayaa ahaa ilaha ugu muhiimsan ee loo yaqaan 'thiamine', niacin iyo pyridoxine ()
Waa kuwan xaddiga fiitamiinnada B ee ku jira 3.5-ounce (100-garaam) oo la jarjaray oo sirloin ah, taas oo qiyaastii ah kalabar cabbirka steak ugu yar ee sida caadiga ah laga adeegto makhaayadaha (24):
- Thiamine (B1): 5% ee RDI
- Riboflavin (B2): 8% ee RDI
- Niacin (B3): 39% ee RDI
- Pantothenic acid (B5): 6% ee RDI
- Pyridoxine (B6): 31% ee RDI
- Cobalamin (B12): 29% ee RDI
7. Gooryaanka, Clams iyo Mussel
Oysters, clams iyo mussel waa isha xiddigta ee B12 iyo isha ugu wanaagsan ee riboflavin. Waxay sidoo kale bixiyaan qadar yar oo ah daawada loo yaqaan 'thiamine', niacin iyo folate.
Cunto 3.5-ounce (100-garaam) oo la kariyey ayaa midkiiba bixisaa (25, 26, 27):
| Fiitamiinnada B | Oysters,% RDI | Clams,% RDI | Muuska buluugga ah,% 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% |
Kalluunkan qolofleyda ah sidoo kale waxaa ku badan borotiin iyo dhowr macdan, oo ay ku jiraan birta, zinc, selenium iyo manganese. Waxay yihiin ilo wanaagsan oo dufanka omega-3 sidoo kale (25, 26, 27).
Soo Koobid Oysters, clams iyo mussel kasta waxay keenaan ugu yaraan afar jeer RDI-ka fiitamiin B12 halkii adeegba. Waxay sidoo kale ku badan yihiin riboflavin waxayna bixiyaan qadar yar oo ah thiamine, niacin iyo folate.8. Digir
Cunnooyinka nooca loo yaqaan 'Legumes' ayaa caan ku ah waxyaabaha ay ka kooban yihiin folate-ka. Waxay sidoo kale bixiyaan qadar yar oo ah fiitamiinada kale ee B, oo ay ku jiraan thiamine, riboflavin, niacin, pantothenic acid iyo B6 (28).
Halkan waxaa ku jira folate ka kooban 1/2-koob (85-garaam) oo karsan qaar ka mid ah digiraha sida caadiga ah loo cuno (29, 30, 31, 32, 33, 34, 35, 36):
- Digirta madow: 32% ee RDI
- Chickpeas (digirta garbanzo): 35% ee RDI
- Edamame (digirta cagaaran): 60% ee RDI
- Digir cagaaran: 12% ee RDI
- Digirta kilyaha: 29% ee RDI
- Lentils: 45% ee RDI
- Digirta Pinto: 37% ee RDI
- Looska dubay: 44% ee RDI
Folate - ama qaabkeeda synthetic folic acid - wuxuu muhiim u yahay yareynta halista cilladaha dhalashada qaarkood. Ogsoonow in boqolleyda RDI ee kor ku xusan ay ku saleysan yihiin RDI 400 mcg, laakiin haweenka uurka leh waxay u baahan yihiin 600 mcg maalin kasta (37).
Soo Koobid Digiraha badankood - sida digirta digirta, digirta madow iyo misirta - waxay ku badan yihiin folate, fitamiin B ahmiyad u leh yareynta halista cilladaha dhalashada qaarkood.9. Digaag iyo Turkiga
Digaagga iyo digaagga ayaa caan ku ah maadada niacin iyo pyridoxine. Hilibka cad - sida naaska - wuxuu siiyaa wax ka badan labadan fiitamiin marka loo eego hilibka madow - sida bowdada - sida ku cad jadwalka hoose.
Cunto 3.5-ounce (100-garaam) oo ah digaag la kariyey, maqaarka aan lahayn ama turkey ayaa bixiya (38, 39, 40, 41):
| Fiitamiinnada B | Naaska digaagga,% RDI | Naaska Turkiga,% RDI | Digaag, hilib madow,% RDI | Turkiga, hilib madow,% 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% |
Haddii aad ka booddo maqaarka digaagga dufanka leh si aad u gooyso kalooriyada, ha ka welwelin - inta badan fiitamiinnada B waxay ku jiraan hilibka, ma ahan maqaarka (42, 43).
Soo Koobid Digaagga iyo digaagga, gaar ahaan qaybaha hilibka cad, waxay ku badan yihiin B3 iyo B6. Digaagga ayaa sidoo kale keena tiro yar oo riboflavin, pantothenic acid iyo cobalamin ah. Inta badan nafaqooyinka waxay ku jiraan hilibka, ma ahan maqaarka.10. Yoogurt
Yoogurt ayaa caan ku ah riboflavin iyo B12. In kasta oo nafaqadu ku kala duwan tahay calaamadda, u adeegsiga celcelis ahaan yogurt (44, 45,, 47):
| Fiitamiinnada B | Caano fadhi,% RDI 2/3 koob (170 garaam) | Caano fadhi,% RDI 2/3 koob (170 garaam) | Caano yogurt Greek,% RDI halkii 2/3 koob (170 garaam) | Yogurt vanilj qaboojiyay,% RDI halkii 2/3 koob (95 garaam) |
| Riboflavin (B2) | 18% | 26% | 36% | 20% |
| Cobalamin (B12) | 26% | 35% | 53% | 11% |
Maskaxda ku hay in markii dhadhan, inta badan yogurts la qaboojiyey iyo kuwa la qaboojiyey ay sidoo kale ku jiraan 3-4 qaado oo sonkor ah oo lagu daray 2/3-koob oo adeeg ah - markaa ugu raaxeyso si dhexdhexaad ah (45,, 47)
Bakhaarradu sidoo kale waxay iibiyaan waxyaabo badan oo caano fadhi ah oo aan caano lahayn, sida soy khamiir leh, yicib ama yogurts qumbaha. Si kastaba ha noqotee, alaabooyinkan - illaa aan la xoojin karin - guud ahaan ma ahan ilo wanaagsan oo riboflavin ama B12 () ah.
Soo Koobid Yoogurtu si dabiici ah ayuu ugu sarreeyaa B2 iyo B12, laakiin beddelka caano fadhi ee aan caano ahayn ma aha ilo wanaagsan oo fiitamiinadan ah mooyee inay xoogaystaan mooyee. Xaddid qaadashada caano-fadhi sonkor leh.11. Khamiirka nafaqada iyo Brewer
Khamiirka nafaqada iyo khamiirka khamiirku waa kuwo aan firfircooneyn, taasoo la micno ah inaadan u isticmaali karin inay ku sameeyaan rooti. Saas ma aha, dadku waxay u isticmaalaan inay kor u qaadaan dhadhanka iyo muuqaalka nafaqada ee suxuunta.
Khamiirradani waxay dabiici ahaan ka kooban yihiin fiitamiinnada 'B' waxaana badanaa lagu xoojiyaa iyaga sidoo kale - gaar ahaan khamiirka nafaqada. Haddii nafaqooyinka lagu daro, waxaad arki doontaa iyaga oo ku taxan maaddooyinka ku qoran calaamadda.
Waa tan sida ay u isbarbar dhigaan labada khamiir iyada oo ku saleysan 2-qaado (15-30-garaam) oo adeegaya, in kasta oo qiimayaashani ku kala duwan yihiin noocyada (48, 49):
| Fiitamiinnada B | Khamiirka nafaqada,% RDI | Khamiirka Brewer,% 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% |
Khudradleyda iyo khudraduhu waxay badanaa isticmaalaan khamiirka nafaqada, maadaama lagu xoojiyey B12, taas oo caqabad ku ah helitaanka haddii aadan cunin wax soo saarka xoolaha ().
Dhadhanka nafaqada leh ee khamiirka nafaqada ayaa sidoo kale ka dhigaya mid caan ku ah xawaash ahaan. Si kastaba ha noqotee, khamiirka Brewer, si kastaba ha ahaatee, wuxuu dhadhamin karaa qadhaadh waxaana laga yaabaa inuu si fiican ugu dhex jiro cuntooyinka sida smoothies, salad salad ama maraq.
Soo Koobid Khamiirka nafaqada iyo khamiirka khamriga waxay xiraan qadar sare oo fiitamiin B ah - laakiin qayb muhiim ah oo fiitamiinnada ku jira khamiirka nafaqada, oo ay ku jiraan B12, ayaa lagu daray. Alaabtaan waxaa loo isticmaali karaa in lagu daro dhadhan ama nafaqeyn cuntooyinka kale.12. Doofaarka
Sida hilibka kale ee caadiga ah, doofaarka waxaa kujira dhowr fiitamiin B ah. Waxaa si gaar ah caan ugu ah xaddiga badan ee loo yaqaan 'thiamine', oo hilibka lo'du siiso wax yar.
3.5-ounce (100-garaam) doofaarka doofaarka ayaa bixiya (51):
- Thiamine (B1): 69% ee RDI
- Riboflavin (B2): 24% ee RDI
- Niacin (B3): 24% ee RDI
- Pantothenic acid (B5): 9% ee RDI
- Pyridoxine (B6): 27% ee RDI
- Cobalamin (B12): 14% ee RDI
Si loo ilaaliyo doofaarka dooq caafimaad leh, dooro goynta goynta, taas oo aad uga hooseysa dufanka iyo kalooriyada marka loo eego garabka garabka (badanaa loo isticmaalo hilibka doofaarka la jiido), keydka iyo hilibka doofaarka (52).
Soo Koobid Hilibka doofaarku wuxuu si gaar ah ugu sarreeyaa thiamine, riboflavin, niacin iyo B6. Goynta hilibka doofaarka ayaa aad uga jilicsan uguna hooseeya kalooriyada marka loo eego garabka, garabka iyo hilib doofaarka.13. Badar la xoojiyay
Badarka quraacda badanaa waxaa ku jira fiitamiinno lagu daray, oo ay ku jiraan fiitamiinnada B. Ka hubi liiska maaddooyinka ().
Fiitamiinada B ee inta badan lagu daro firileyda waa thiamine, riboflavin, niacin, B6, folate (sida folic acid synthetic) iyo B12. Tirada laga helay dhawr magac oo caan ah - kuwaas oo kala ah, Cheerios iyo Total oo ay soo saartay General Mills iyo Raisin Bran oo ay soo dirtay boostada - waa (54, 55, 56):
| Fiitamiinnada B | Cheerios,% RDI halkii koob (28 garaam) | Wadar,% RDI 3/4 koob (30 garaam) | Raisin Bran,% RDI halkii koob (59 garaam) |
| 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% |
Maskaxda ku hay in badarka quraacda badan oo xoog leh ay ku badan yihiin sonkorta lagu daray iyo miraha la safeeyey. Xullo shey ka yar 5 garaam oo sonkor ah halkii adeeg iyo miro dhan - sida qamadiga oo dhan ama miro dhan - oo ku taxan waxyaabaha ugu horeeya.
Soo Koobid Badarka quraacda badanaa waxaa lagu daray thiamine, riboflavin, niacin, folic acid, B6 iyo B12. Qaarkood waxay ka kooban yihiin ilaa 100% RDI ee fiitamiinadan. Weli, waxaa muhiim ah in la doorto badarka laga sameeyay miraha dhan iyo sonkorta ugu yar.14. Kalluun
Trout, kalluun biyo macaan leh, wuxuu xiriir dhow la leeyahay kalluunka salmon oo ay ku badan yihiin fiitamiinno dhowr ah oo B ah.
Cunto 3.5-ounce (100-garaam) oo la kariyey oo kalluun ah ayaa bixisa (57):
- Thiamine (B1): 28% ee RDI
- Riboflavin (B2): 25% ee RDI
- Niacin (B3): 29% ee RDI
- Pantothenic acid (B5): 22% ee RDI
- Pyridoxine (B6): 12% ee RDI
- Cobalamin (B12): 125% ee RDI
Intaa waxaa sii dheer, kalluunku waa ilo aad u fiican oo borotiin ah, oo hodan ku ah dufanka omega-3 oo ku yar meerkurida (57,).
Soo Koobid Kalluunku wuxuu ku badan yahay thiamine, riboflavin, niacin, pantothenic acid iyo vitamin B12. Waxa kale oo ku jira borotiin ku filan iyo dufanka omega-3.15. Abuurka Gabbaldayaha
Abuurka gabbaldayaha waa mid ka mid ah ilaha dhirta ugu fiican ee pantothenic acid. Fiitamiinkan B wuxuu magaciisu ka yimid ereyga Giriigga ah "pantos," oo macnaheedu yahay "meel walba," maxaa yeelay waxaa laga helaa inta badan dhirta iyo cuntooyinka xoolaha - laakiin badiyaa qaddar yar (59).
Waxaa xusid mudan, 1 wiqiyadood (28 garaam) oo iniinyaha gabbaldayaha ah ay 20% ka yihiin RDI ee pantothenic acid. Abuurka gabbaldayaha sidoo kale waa isha wanaagsan ee niacin, folate iyo B6 (60).
Subagga abuurka gabbaldayaha, oo caan ku ah dadka qaba xasaasiyadda lowska, ayaa ah isha ugu wanaagsan ee pantothenic acid sidoo kale.
Waa tan isbarbardhiga waxyaabaha kujira fitamiin B ee abuurka gabbaldayaha iyo subagga abuurka gabbaldayaha (60, 61):
| Fiitamiinnada B | Abuurka gabbaldayaha,% RDI halkii ounce (28 garaam) | Subagga abuurka gabbaldayaha,% RDI halkii qaado (32 garaam) |
| Niacin (B3) | 10% | 8% |
| Pyridoxine (B6) | 11% | 12% |
| Pantothenic acid (B5) | 20% | 22% |
| Folate (B9) | 17% | 18% |
Guntii iyo gunaanadkii
Isticmaalka qaddar kugu filan oo ah sideed fiitamiinno isku-dhafan oo B ah ayaa kugu ridaya waddada cunnada caafimaadka qabta.
Qaar ka mid ah ilaha ugu sareeya ee fiitamiinada B waxaa ka mid ah hilibka (gaar ahaan beerka), cuntada badda, digaaga, ukunta, waxyaabaha caanaha laga sameeyo, digirta, cagaarka caleenta ah, abuurka iyo cuntooyinka lagu xoojiyay, sida quraacda badarka iyo khamiirka nafaqada.
Haddii aad xaddiddo qaadashadaada qaar ka mid ah kooxaha cuntada xasaasiyadda ama cuntada darteed, fursadahaaga yaraanta fitamiin B way sii kordhi karaan.
Haddii aad la yaabban tahay inaad helaysid fiitamiinno B kugu filan, iskuday barnaamij bilaash ah oo khadka tooska ah ah si aad ula socoto oo aad u falanqeyso qaadashada cuntadaada toddobaadkan oo dhan. Waxaad markaa hagaajin kartaa caadooyinkaaga cunidda si aad u hubiso inaad hesho fiitamiinnada aad u baahan tahay.
Si Soo Xiiso U Leh
Shaah Chamomile ee maqaarka cuncunka leh
