Shin kana jin gajiya da rashin rai a kowane lokaci? Shin kana gajiya ko da bayan yin wani ƙaramin abu? Shin wani lokacin kana jin kamar ƙwaƙwalwarka ta ragu kaɗan kuma kana mantawa da abubuwa da yawa? Ko da yake akwai dalilai da yawa na wannan, a yau muna magana ne game da wani sinadari wanda ba ma magana akai akai, amma yana da mahimmanci ga jikinmu. Wannan shine bitamin B12. Rashin wannan, wato rashin samun adadin bitamin B12 da ake buƙata a jiki, na iya shafar abubuwa da yawa fiye da yadda kake tsammani. Don haka a yau za mu yi magana game da wannan dalla-dalla, a sauƙaƙe.
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Menene ainihin bitamin B12?
A taƙaice dai, bitamin B12, ko kuma cobalamin kamar yadda likitoci ke kiransa, wani sinadari ne mai mahimmanci ga aikin tsarin jijiyoyinmu, wato, jijiyoyi. Jikinmu ba zai iya yin sa da kansa ba. Saboda haka, dole ne mu samo shi daga abinci ko kuma, idan ya cancanta, kari.
Bari mu kalli wasu manyan abubuwan da bitamin B12 ke yi wa jikinmu:
- Samar da DNA: Wannan yana taimakawa wajen samar da DNA, wanda ke ɗauke da bayanan kwayoyin halitta da ake samu a kowace ƙwayar halitta a jikinmu.
- Ciyar da Kwakwalwa da Tsarin Jijiyoyi: Wannan yana da mahimmanci ga lafiyar kwakwalwarmu da tsarin jijiyoyi a duk faɗin jiki.
- Samar da makamashi: Yana taimakawa wajen mayar da abincin da muke ci zuwa makamashi (metabolism). Wannan tsari yana ba ku kuzari don ci gaba da kasancewa cikin kuzari a duk tsawon yini.
- Samar da ƙwayoyin jinin ja: Bitamin B12 yana da matuƙar muhimmanci ga samar da ƙwayoyin jinin ja masu kyau, waɗanda ke ɗauke da iskar oxygen a cikin jiki.
Ka yi tunanin, idan muka ci abinci mai ɗauke da bitamin B12 (misali, wani yanki na kifi), sinadarin acid da ke cikinmu yana raba bitamin B12 daga furotin da ke cikin wannan yanki na kifi. Sannan, wannan bitamin B12 yana haɗuwa da wani furotin na musamman da ake kira 'intrinsic factor', wanda ake samarwa a cikin ciki da kansa, kuma yana shiga cikin jiki. Idan akwai matsala da wannan tsari, za mu iya samun ƙarancin bitamin B12.
Wanene ke cikin haɗarin kamuwa da ƙarancin bitamin B12?
Gabaɗaya, mutanen da ke cin abinci mai kyau ba sa fuskantar wannan matsalar. Duk da haka, wasu mutane suna cikin haɗarin kamuwa da wannan matsalar.
| Rukunin Masu Haɗari | Dalili |
|---|---|
| Masu cin ganyayyaki/Masu cin ganyayyaki | Ana samun bitamin B12 a cikin abincin dabbobi kamar nama, kifi, madara, da ƙwai. Mutanen da ba sa cin waɗannan abincin suna fuskantar haɗarin ƙarancin abinci. |
| Mutane sama da shekaru 50 | Yayin da muke tsufa, samar da sinadarin acid a cikin ciki da kuma samar da abubuwan da ke cikinsa suna raguwa, wanda hakan zai iya rage karfin shan bitamin B12 daga abinci. |
| Mutane masu fama da cututtukan tsarin narkewar abinci | Cututtuka kamar cutar Crohn da cutar celiac na iya shafar shan bitamin B12. Mutanen da aka yi wa tiyatar ciki suma suna cikin haɗari. |
| Mutane masu wasu nau'ikan cutar anemia | A cikin cutar rashin jini mai tsanani, jiki ba zai iya samar da 'intricinsic factor' ba, wanda ke hana jiki shan bitamin B12. |
Idan akwai ƙarancin abinci, alamun kamar gajiya, kasala, rashin tunawa, da kuma jin kasala a gaɓoɓi na iya faruwa.
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Check Availability →Amfanin Vitamin B12 ga Lafiya
Kiyaye isasshen sinadarin bitamin B12 yana ba mu fa'idodi da yawa ga lafiya.
Rage gajiya da rauni
Idan kana da karancin bitamin B12, za ka iya jin gajiya da rauni a kowane lokaci. Wannan ya faru ne saboda ana buƙatar B12 don samar da kuzari da kuma samar da ƙwayoyin jinin ja waɗanda ke ɗauke da iskar oxygen. Shan B12 a wannan lokacin zai iya inganta matakan kuzarinka sosai. Duk da haka, bincike ya gano cewa shan kari na B12 ba ya ƙara kuzari ko ƙarfin motsa jiki sosai ga mutanen da ba su da ƙarancin bitamin .
Tallafawa lafiyar kwakwalwa
Bitamin B12 yana taimakawa wajen samar da serotonin, wani sinadari mai sarrafa motsin rai wanda ke daidaita yanayinmu. Saboda haka, akwai alaƙa tsakanin ƙarancin matakan B12 da baƙin ciki. Wasu bincike sun nuna cewa shan ƙarin bitamin B12 yayin da ake yi wa mutum magani don baƙin ciki na iya taimakawa wajen rage alamun.
Muhimmancin lokacin daukar ciki
Rashin sinadarin bitamin B12 abu ne da ya zama ruwan dare a lokacin daukar ciki. Amma yana iya shafar jariri. Idan matakan B12 na uwa mai juna biyu sun yi ƙasa, haɗarin jaririn na samun lahani a bututun jijiyoyi da ƙarancin nauyin haihuwa yana ƙaruwa. Hakanan yana iya haifar da zubar da ciki da haihuwa da wuri.
Amma ku tuna, wasu bincike sun nuna cewa yawan bitamin B12 a lokacin daukar ciki na iya zama illa ga jariri. Don haka, idan kina da juna biyu ko kina ƙoƙarin ɗaukar ciki, tabbatar da kin yi magana da likitanki kafin ki sha ƙarin bitamin.
Aikin kwakwalwa da ƙwaƙwalwa
Duk da cewa rashin ƙwaƙwalwar ajiya abu ne da ya zama ruwan dare a lokacin tsufa, rashin bitamin B12 na iya ƙara ta'azzara yanayin. Ragewar ƙwayoyin kwakwalwa (neurons) (ƙarancin kwakwalwa) yana da alaƙa da rashin ƙwaƙwalwar ajiya da kuma ciwon hauka. Wasu bincike sun nuna cewa kiyaye isasshen matakan B12 na iya rage wannan tsari.
Yaya za a iya samun bitamin B12?
Kamar yadda muka ambata a baya, galibi muna samun bitamin B12 daga abincin dabbobi.
| Nau'in abinci | Misalai |
|---|---|
| Kifi da abincin teku | Kifin salmon, tuna, mackerel, jatan lande, kawa |
| Nama | Naman sa (musamman hanta), kaza |
| Madara da kayayyakin kiwo | Madara, cuku, yogurt, madarar da ba a tace ba |
| ƙwai | Musamman ƙwai gwaiduwa |
| Abinci Masu Ƙarfi | Wasu hatsi na karin kumallo, madarar waken soya, yisti mai gina jiki |
Ga waɗanda ba sa cin abincin dabbobi, yana da matuƙar muhimmanci su ci abinci mai gina jiki da bitamin B12 ko kuma su sha ƙarin abinci kamar yadda likita ya umarta.
Game da Karin Abinci
Karin bitamin B12 suna zuwa ne ta hanyar ƙwayoyi, allunan da ke ƙarƙashin harshe, da kuma gel na hanci. Idan akwai matsaloli masu tsanani, likitoci suna ba da shawarar a yi allurar rigakafi .
Likitanka shine mafi kyawun mutumin da zai yanke shawara ko kana buƙatar ƙarin magani, idan haka ne, wane nau'i da kuma nawa. Zai yi gwajin jini don duba matakan B12 ɗinka kuma ya ba ka shawara daidai. Kada ka taɓa shan ƙarin bitamin bisa ga shawararka.
Nawa ne bitamin B12 muke buƙata kowace rana?
Bukatar bitamin B12 ta yau da kullum ya bambanta dangane da shekaru. Ana auna wannan adadin a cikin micrograms (mcg).
| Rukunin shekaru | Shawarar shan magani na yau da kullun (mcg) |
|---|---|
| Watanni 0-6 | 0.4 mcg |
| Watanni 7-12 | 0.5 mcg |
| Shekaru 1-3 | 0.9 mcg |
| Shekaru 4-8 | 1.2 mcg |
| Shekaru 9-13 | 1.8 mcg |
| Shekaru 14+ da manya | 2.4 mcg |
| Uwaye masu juna biyu | 2.6 mcg |
| Uwaye masu shayarwa | 2.8 mcg |
Yawanci, ko da ka sha bitamin B12 da yawa, jiki yana shan adadin da yake buƙata ne kawai kuma yana fitar da sauran a cikin fitsari, don haka ba zai haifar da wata illa ba. Duk da haka, shan magunguna masu yawa na dogon lokaci na iya haifar da illa kamar ciwon kai, tashin zuciya, gudawa, da kuma suma a gaɓoɓi . Haka kuma, ƙarin B12 na iya yin hulɗa da wasu magunguna, kamar metformin, wanda ake amfani da shi don ciwon suga. Saboda haka, yana da matuƙar muhimmanci a nemi shawarar likita.
Saƙon Ɗauka Gida
- Bitamin B12 muhimmin sinadari ne ga tsarin jijiyoyi, samar da makamashi, da kuma samuwar ƙwayoyin jinin ja.
- Alamomi kamar gajiya akai-akai, rauni, da kuma rashin tunawa na iya zama alamun rashin sinadarin B12.
- Abincin dabbobi (nama, kifi, madara, ƙwai) su ne mafi kyawun tushen bitamin B12 na halitta.
- Idan kai mai cin ganyayyaki ne ko mai cin ganyayyaki, ko kuma kana da cututtukan tsarin narkewar abinci, kana cikin haɗarin kamuwa da ƙarancin B12.
- Kafin shan ƙarin bitamin B12, tabbatar da tuntuɓi likitanka don gano ko da gaske kuna buƙatar sa da kuma yadda ya kamata a sha.
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