ʻO wai nā meaʻai e loaʻa ana i ka huaʻona B2?

No ka paleʻana i nā pilikia he nui i loaʻa i ka nele, ponoʻoe eʻike i kahi o ka waihona B2 i loko o ia huahana. Akā, eʻike mua kākou i keʻano o kēia hua huaʻai i loko o ke kino.

No ke aha e makemake ai au i ka hua B2?

  1. I loko o ko mākou kino, i kēia huahua, e like me keʻano, "kuleana" no ka'ōpiopio o ko mākouʻili, eʻoluʻolu, hou, ela. Me kona komoʻana, loaʻa iā ia kaʻilima a me kaʻoluʻolu.
  2. He alakaʻi koʻikoʻi kona i ka hoʻoikaikaʻana i ka palekana, e mālama ana i kaʻike maikaʻi.
  3. ʻO ka nele a nele i ka hua B2 i loko o ke kino e alakaʻi aku ai i nā uhaki o ka'ōpilikia o ke kino, ke kaumaha a me ke kaumaha .
  4. ʻAʻoleʻo ia ke kuleana iki loa e pāʻani i ka hana maʻamau o ka'ōpala māmā.
  5. Hoʻohuiʻia me nā meaʻokoʻa e hana i nā huahana, kōkua ia e hoʻokuʻu i ka kaumaha kaumaha,ʻaʻole e hoʻokomo i ke kino i loko o ka mokuʻeha.

ʻO ka meaʻai eʻai ana i ka huaʻona B2 (riboflavin)?

Loaʻa ka Huaʻawina B2 i nā huahana o nā holoholona holoholona:

Eia naʻe,ʻaʻole wale nā ​​huahana o nā mea holoholona i loko o kona hoʻohuiʻana. Loaʻa ka Huaʻawina B2 i nā meaʻai i manaʻoʻia no ka poʻe e hakakā nei me ka kaumaha. Hiki ke loaʻa i ka palaoa me ka hua i kanuʻia, aʻo ka mea iʻailaʻia mai ka palaoa maikaʻi me ka palaoaʻole. Hiki keʻikeʻia nā'ōpiopio i nāʻano lau nahele uliuli a me nā huapalapala; ʻO ka mea nui loa i loko o ka buckwheat a me ka oatmeal.

ʻO nāʻanoʻano a pau he mau momona, akā, nui lākou i nā'alemona a me nā pīni.

ʻO ka puna hua B2 he meaʻai a ka mea kahu pua a me ka mea hū a ka mea kūʻai,ʻo ka mea hou a me ka maloʻo, a me ka palaoa a me ka palaoa. Loaʻaʻo Riboflavin i loko o ka puaʻaʻala, ka'ōmaʻa'ōmaʻomaʻo, ka'ōnihi, a me nā meaʻuala.

He mea nui ka Vitamin B2 no ke kino, no laila he mea nui i kaʻikeʻana i nā meaʻai'ē aʻe e komo ana. 'Ōlelo nā meaʻai Nutritionists e hiki ke loaʻa nā huamona e pono ai ke kino i nā hua moa, a me ka waiū maloʻo a me ka waiū.

Pehea eʻole e lilo ai ka hua B2?

E like me kāu eʻike ai, hiki ke loaʻa ka vitamona B mai iā mākou ma nā huahana he nui, akā,ʻaʻole hiki ke mālama i ia mau mea, i ka wā e hiki ai i kā lākou hana wela aiʻole kahi mālama ponoʻole paha:

  1. ʻO ka waiu hou, e kū ana i ka puka ākea, hiki ke hoʻonele i ka hapalua o ka mālamaʻana i ka huaora iʻelua mau hora.
  2. He mea pono ke hoʻomanaʻoʻana i ka wā eʻokiʻoki ai i nā lemu, kokoke i ka paukū o ka riboflavin i loko o ka hulu, no laila, hoʻomaʻemaʻe maoli i ka wai ma hope o ka kukeʻana, loaʻa iā mākou kahi hua i loaʻaʻole i kēia mau huamaila. A laila,ʻaʻole lawa kaʻike eʻike i keʻano o ka huaʻai B2 i loko o ka meaʻai eʻai ai, ponoʻoe e maopopo pehea e mālama ai.

No ka mālamaʻana i ka riboflavin i nā meaʻai,ʻaʻole hiki ke hoʻomaluʻia i kahi hana wela lōʻihi,ʻaʻole lōʻihi ka haʻalele i ka wanaʻao, ma kahi kī pālahalaha, me nā pōpō.

Me ka nele o ka hua B2, ua mālamaʻia ke olaʻelemakule o ke kino, me ka heleʻana mai o nā wrinkidali maikaʻi, ka'ōpū o nā lehelehe. I ka manawa pinepine, hiki ke loaʻa i ke ahi ke ahi i nā maka, ka mea piliʻole i ka hana ma ka kamepiula. Hiki paha i kahi o kaʻiliʻana i kaʻili, ma kahi pinepine i hanaʻia ma ka lae, ma ka ihu a puni, a ma nā pepeiao hoʻi. Eia kekahi,ʻo ka nele a me kaʻole o ka B2 Bona ma ke kino, e hiki ai i nā maʻi pale lōʻihi, inā lākou aia ma kēlā manawa.