1杯 芝麻 (浸泡八小時後，將水瀝乾)
1 茶匙 沒有低溫殺菌過的醬油或味噌。
1. What are vegetarian sources of B12?
a. Bacteria found in air, water and soil: Although B12 is found in meat, animals do not make B12; bacteria do. Whatever is contaminated contains B12. In the past, people obtained B12 from dirt clinging to plants, from water, and from bacterial contamination. In our modern sanitary food environment, we wash every bit of dirt from vegetables and even peel them. Our water is chlorinated, thus killing any live bacteria.
b. Fermented foods such as tempeh, miso, soy sauce, pickles and sauerkraut are
unreliable sources: Traditionally, these foods were produced during a time when people were not so hygienic and did not use such strong cleansers; they contained high amounts of B12. All sorts of bacteria got in the fermenting food. Nowadays, these foods are fermented in sterilized containers and are virtually devoid of B12. Fermented foods, because of their vital digestive enzymes, may aid in the absorption of B12 from other sources or stimulate B12 bacterial growth in the intestines.
c. Sea vegetables and blue-green algae are
not a reliable source: Seaweeds, spirulina and other algae may contain B12 analogs. The analogs are similar but perform differently. Although seaweed and micro-algae offer valuable nutritional advantages, they won’t help your need for Vitamin B12.
d. Nutritional yeast, grown in a B12-enriched medium (Not all yeast contains B12. Check the label.)
Warning: Although yeast is rich in certain nutrients, it has a high phosphorus content and can deplete the body of calcium—if taken in excess.
2. Can vegetables grown in rich compost supply us with B12? Maybe, but the amount is variable and mostly negligible.
3. Can people manufacture their own B12? Among healthy people, B12 can be manufactured by bacteria in the colon, but there is controversy as to whether it is absorbed or not. There are great differences from one person to the next in B12 absorption. Some adults can reserve B12 in the liver for months or even years, but it’s best to use fortified foods or supplements to keep a healthy level. (People over fifty cannot absorb B12 from dairy.)
4. Are B12 supplements as good as in food? B12 is derived from microorganisms and is one of the few whole-food supplements in pill form; it is not bound to protein and is actually easier to absorb, especially for those with gastric problems.
5. How does B12 help us? Forms red blood cells; is essential to the function of the brain, spinal cord, and nerves; builds immune system, energizes the body and counteracts allergens; keeps the cellular structures free of distortions in cancer, aging, injuries or common degenerative disorders.
6. What are the signs of B12 deficiency? Fatigue, weakness, listlessness; shortness of breath and palpitations of the heart; nervous, mental and emotional conditions; decrease of memory and concentration, dizziness, disorientation and mood changes; delusions and paranoia; loss of bladder and bowel control; blurred vision, tingling skin, diarrhea, depression, indigestion; paleness, numbness in the fingers and toes, anorexia, infertility; apathy, violent behavior, and personality changes.
Daily intake: 10 mcg per day or 2,000 mcg per week.
Recipes for Healthy Intestinal Flora
Rejuvelac (a fermented drink)
2 cups wheat berries
1 quart water
Soak 2 cups of wheat berries for 8 hours. Discard soak water and add 1 quart of water. Cover with a cloth and let stand for 2 days.
Pour off the first batch of rejuvelac and use. Add another quart of water to the wheat berries, and after 1 day, pour off the second batch of rejuvelac. Store in a glass container in the refrigerator. If the taste is too sour, reduce the fermentation time. Use rejuvelac as a drink, to make seed yogurts and dressings, and in soups and sauces, also as a natural bread leavener.
1 cup sesame seeds, soaked for 8 hours and drained
1 cup rejuvelac
or 1 tsp miso stirred into 1 cup water
Puree ingredients in a blender until smooth. Place in a glass jar and cover with a cloth. Set in a warm place for 6-10 hours. Refrigerate.
Variation: Use almonds, walnuts, or pumpkin seeds.
Note: Sprouting and fermenting eliminates rancidity in nuts and seeds.
In the above recipe, replace the seeds with 1 cup of oatmeal or whole oats.