Ate era owulira ng’okooye buli kiseera? Owulira nga tolina maanyi? Ensonga emu lwaki ebintu bino bibaawo eyinza okuba nti omubiri gwo tegufuna vitamiini B12 emala. Vitamiini B12 yeetaagibwa nnyo mu bulamu bwaffe, naye kiriisa oluusi kye twerabira. Kale leero tugenda kwogera ku vitamiini eno eya B12, kiki ky’ekolera omubiri gwaffe, kiki ekibaawo singa ebulwa, n’engeri y’okugifunamu.
Vitamiini B12 kye ki ddala? Lwaki kikulu gye tuli?
Mu ngeri ennyangu, vitamiini B12 vitamiini etabulwa mu mazzi eyamba ku mirimu mingi emikulu mu mubiri gwaffe. Lowooza ku mubiri gwaffe ng’ekkolero eddene. Ekkolero lino teriyinza kukola bulungi nga tewali vitamiini B12.
Okusinga kino kikulu eri omubiri gwaffe olw’ensonga zino wammanga:
- Okukola obutoffaali obumyufu: Obutoffaali buno obumyufu butambuza omukka gwa oxygen mu mibiri gyaffe gyonna. Vitamiini B12 yeetaagibwa nnyo okusobola okuzikola obulungi. Singa kino tekibaawo, okukola obutoffaali obumyufu kuyinza okukosebwa ekivaako embeera ng’okukendeeza ku musaayi.
- Ku bulamu bw’obusimu: Vitamiini B12 yeetaagibwa nnyo okusobola okukola obulungi enkola y’obusimu, etambuza obubaka okuva ku bwongo bwaffe okutuuka ku mubiri gwonna. Kiyamba okukuuma ekibikka ekikuuma (myelin sheath) okwetoloola obusimu.
- Okukola DNA: Vitamin B12 nsonga nkulu nnyo mu kukola amawulire g’obuzaale mu butoffaali bw’omubiri gwaffe, kwe kugamba, DNA (Deoxyribonucleic Acid) .
Ekisinga obukulu nti emibiri gyaffe tegisobola kukola vitamiini B12 ku bwagwo. Tulina okugifuna mu mmere, oba okuva mu bikozesebwa mu kugatta emmere bwe kiba kyetaagisa. Wadde ekibumba kyaffe kisobola okutereka vitamiini B12 okumala emyaka nga 5, singa tetugenda mu maaso na kuginywa okuva mu mmere, sitoowa eyo eyinza okuggwaawo n’okubulwa.
Vitamiini B12 mmeka ze twetaaga buli lunaku?
Kino kyawukana okusinziira ku muntu. Omuwendo gwe weetaaga gusinziira ku bintu ng’emyaka gyo, engeri gy’olya, embeera y’obujjanjabi n’eddagala ly’omira. Bino bye bipimo ebisemba buli lunaku (mu micrograms - mcg):
| Ekibinja ky’emyaka | Ekyetaagisa buli lunaku (mcg) . |
|---|---|
| Abalongo okutuuka ku myezi 6 | 0.4 mcg |
| Abalongo emyezi 7 - 12 | 0.5 mcg |
| Abaana okuva ku myaka 1 - 3 | 0.9 mcg |
| Abaana 4 - 8 emyaka | 1.2 mcg |
| Abaana 9 - 13 emyaka | 1.8 mcg |
| Abavubuka ab'emyaka 14 - 18 | 2.4 mcg |
| Abantu abakulu | 2.4 mcg |
| Ba maama abali embuto | 2.6 mcg |
| Ba maama abayonsa | 2.8 mcg |
Mmere ki gy’osobola okufunamu vitamiini B12?
Vitamiini B12 mu butonde asangibwa mu mmere y’ebisolo, gamba ng’ennyama, ebyennyanja, enkoko, amagi, n’ebiva mu mata (amata, kkeeki, yogati).
Abantu abalya emmere ey’enva endiirwa oba ey’enva endiirwa yokka bali mu bulabe bwa maanyi obw’okubulwa vitamiini B12.
Kubanga emmere y’ebimera mu butonde terimu vitamiini B12. Bw’oba alya enva endiirwa, osobola okutuukiriza ekyetaagisa kino ng’olya amagi n’emmere ey’amata ebimala. Naye bw’oba oli vegan, olina okulowooza ku mmere erimu vitamiini B12 gy’ogasseeko (emmere erimu ebirungo ebinywevu). Okugeza emmere ey’empeke n’amata ga soya ebimu bibaamu ekirungo kya Vitamiini B12. Osobola okumanya oba emmere ebadde n’ebinywevu ng’otunuulira ekiwandiiko ekiyitibwa Nutrition Facts.
Ebivaako n’ebiyinza okuvaako obutaba na vitamiini B12
Bwe tukaddiwa, obusobozi bw’omubiri gwaffe okuyingiza vitamiini B12 okuva mu mmere buyinza okukendeera. Okugatta ku ekyo, waliwo ensonga endala eziwerako eziyinza okuvaako obutaba na B12.
- Okulongoosa olubuto: Okulongoosa okugejja oba okulongoosa okuggyamu ekitundu ky’olubuto kiyinza okukosa enkola ya B12.
- Endwadde z’enkola y’okugaaya emmere: Atrophic gastritis , pernicious anemia (omubiri mwe tegusobola kukola puloteyina ey’enjawulo eyamba omubiri okunyiga B12), n’endwadde ezikwata ekyenda ekitono, gamba ng’obulwadde bwa Crohn n’obulwadde bwa Celiac .
- Okunywa omwenge ekisusse: Omwenge gukosa okuyingiza ebiriisa.
- Eddagala erimu: Eddagala erimu liyinza okutaataaganya okuyingira kw’ekirungo kya vitamiini B12 nga likozesebwa okumala ebbanga eddene. Eby’okulabirako:
- Eddagala erimu erikozesebwa ku bulwadde bw’olubuto - naddala Proton Pump Inhibitors (PPIs) .
- Metformin ddagala erikozesebwa ku ssukaali.
- Endwadde z’abaserikale b’omubiri: Embeera nga obulwadde bwa Graves oba Lupus .
- Endya: Nga bwe kyayogeddwako emabegako, akabi kano kasinga ku abo abagoberera endya enkakali ey’emmere ey’ekika kya vegan.
- Vitamiini B12 kiriisa kikulu nnyo mu bulamu bw’obutoffaali bwaffe obumyufu, obusimu ne DNA.
- Emibiri gyaffe tegisobola kukola B12, kale tulina okugifuna mu mmere y’ebisolo ng’ennyama, ebyennyanja, amagi, n’ebiva mu mata.
- Okukaddiwa, embeera z’obujjanjabi ezimu, eddagala erimu, n’endya enkakali etali ya mmere bisobola okuvaako obutaba na B12.
- Bw’ofuna obubonero ng’okukoowa ennyo, okuziyira mu bitundu by’omubiri oba okubulwa okujjukira, bufaayo.
- Bw’oba oteebereza nti olina obuzibu bwa B12, toteebereza, genda mangu omusawo akuwe amagezi.
Ekikulu: Bw’oba omira eddagala lino, tolekera awo kulimira nga tewebuuzizza ku musawo. Bw’oba oteebereza nti olina obuzibu bwa B12, tegeeza omusawo wo. Ajja kukola ebyetaagisa.
Bubonero ki obulaga nti omuntu alina obuzibu bwa B12?
Obubonero bw’obutaba na B12 busobola okukula mpolampola, oba buyinza okujja mu bwangu. Obubonero buno si bwe bumu ku buli muntu. Omulongooti guno wansi gusobola okuyamba okunnyonnyola kino okwongera okunnyonnyola.
| Ekika ky’obubonero | Ebintu ebya bulijjo ebirabibwa |
|---|---|
| Ebintu ebitera okubeerawo | Okukoowa ennyo, okukoowa, olususu olumyufu oba olwa kyenvu, okukaluubirirwa okussa, okuziyira. |
| Engeri ezikwatagana n’enkola y’obusimu | Okuziyira oba okuwunya mu bitundu by’omubiri, okukaluubirirwa okutambula, okubulwa bbalansi, obutalaba bulungi. |
| Engeri z’ebirowoozo | Okubulwa okujjukira, okutabulwa, okukyukakyuka mu mbeera, okwennyamira. |
| Ebintu ebirala ebirimu | Olulimi oluzimba, olumyufu, era oluweweevu ( glossitis ), amabwa mu kamwa, obutayagala mmere n’okugejja. |
Bw’oba olina obubonero buno, tolowooza nti kiva ku bbula lya B12. Kyokka era si kirungi kuzibuusa maaso. Ekisinga obulungi kwe kulaba omusawo wo n’okwogerako. Asobola okukebera emiwendo gyo egya B12 ng’akebera omusaayi mu ngeri ennyangu n’akuwa obujjanjabi obutuufu bwe kiba kyetaagisa. Obujjanjabi buyinza okuli empeke oba empiso za B12.
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