Tonsefe tamvapo za vitamini B12 kwinakwake, sichoncho? Ena amati ndi mankhwala achilendo omwe amatsitsimutsa thupi ndikuchepetsa kutopa. Ena amati kumwa B12 yambiri ndikwabwino kwambiri. Kodi vitamini B12 iyi ndi chiyani kwenikweni? Ndi yofunika bwanji m'thupi lathu? Tiyeni tikambirane izi popanda zovuta, molondola, komanso mosavuta.
Kodi vitamini B12 ndi chiyani kwenikweni?
Mwachidule, vitamini B12 ndi vitamini B yofunika kwambiri m'thupi lathu. Imagwira ntchito zingapo zofunika kwambiri m'thupi lathu.
- Kupanga maselo ofiira a m'magazi: Vitamini B12 ndi wofunikira popanga maselo ofiira a m'magazi, omwe amanyamula mpweya m'thupi lonse. Popanda izi, titha kumva kutopa komanso kutopa mosavuta.
- Kugwira ntchito kwa mitsempha: B12 imathandiza kwambiri kuti mitsempha yathu ikhale yathanzi komanso igwire ntchito bwino.
- Kupanga mphamvu: Vitamini iyi imathandizanso kusintha chakudya chomwe timadya kukhala mphamvu.
- Kupanga DNA: B12 imathandizanso pakupanga mamolekyu a DNA omwe ali ndi chidziwitso cha majini m'thupi lathu.
Chofunika kwambiri n'chakuti, ngakhale kuti vitamini B12 ndi yofunika kwambiri , thupi lathu silipanga vitamini B12 . Izi zikutanthauza kuti tiyenera kuipeza kudzera mu chakudya ndi zakumwa kapena, ngati dokotala watilangiza, ngati yowonjezera.
Tangoganizirani, mukatenga B12 kuchokera ku chakudya, imasakanikirana ndi puloteni yapadera m'mimba mwathu. Izi zimatchedwa 'intrinsic factor' . Intrinsic factor iyi ili ngati taxi. Taxi iyi ndi yomwe imatenga vitamini B12 ndikuyipititsa komwe ikufunika kuyamwa m'matumbo. Ngati 'taxi' iyi m'thupi la munthu sikugwira ntchito bwino, ngakhale atadya B12 yochuluka bwanji, sadzaiyamwa.
Kodi timafunikira B12 yochuluka bwanji patsiku?
Ngakhale anthu ambiri amaganiza kuti sitifunikira vitamini B12 yambiri patsiku. Munthu wamkulu wathanzi amafunika kumwa pang'ono kwambiri, pafupifupi ma microgram 2.4 (mcg) patsiku.
Nkhani yabwino ndi yakuti munthu amene amadya zakudya zopatsa thanzi amatha kukwaniritsa izi mosavuta. Vitamini B12 imapezeka kwambiri mu zakudya za nyama.
| Mtundu wa chakudya | Zitsanzo |
|---|---|
| Nyama ndi nsomba | Ng'ombe, nkhuku, nsomba monga tuna, salimoni, ndi mackerel. |
| Zakudya za mkaka ndi mkaka | Mkaka, yogati, tchizi, mkaka wopanda mafuta ambiri. |
| Mazira | Dzira limapereka gawo lalikulu la zosowa za tsiku ndi tsiku. |
| B12 Zakudya Zolimba | Zakudya zina zam'mawa ndi buledi zimakhala ndi B12 yowonjezeredwa mwadala. |
Mwachitsanzo, ma ounces atatu (pafupifupi magalamu 85) a tuna adzakupatsani B12 yomwe mukufuna tsiku lililonse. Kudya mazira awiri kudzakupatsani pafupifupi theka la zomwe mukusowa patsiku.
Kusowa kwa Vitamini B12: Ndani ali pachiwopsezo?
Kusowa kwa Vitamini B12 sikumachitika kawirikawiri mwa anthu omwe amadya zakudya zopatsa thanzi komanso zopatsa thanzi, koma anthu ena ali pachiwopsezo chachikulu.
- Anthu opitirira zaka 65: Pamene tikukalamba, kuchuluka kwa asidi m'mimba kumachepa. Izi zingayambitse kuti enzyme ya 'intrinsic factor' yomwe tidakambirana isagwire ntchito bwino. Izi zimachepetsa kuyamwa kwa B12.
- Anthu osadya nyama ndi osadya nyama: Popeza B12 imapezeka kwambiri muzakudya za nyama, anthu omwe sadya zakudya zimenezi amakhala ndi vuto la kusowa kwa zakudya.
- Anthu omwe ali ndi matenda a m'mimba: Anthu omwe ali ndi matenda monga matenda a Crohn ndi matenda a celiac akhoza kukhala ndi vuto la kuyamwa kwa B12 m'matumbo.
- Anthu omwe adachitidwa opaleshoni ya m'mimba kapena m'matumbo: Pa opaleshoni yochepetsa thupi monga opaleshoni ya m'mimba, gawo lina la m'mimba limachotsedwa, zomwe zingasokoneze kuyamwa kwa B12.
- Anthu omwe amamwa mankhwala enaake a shuga (Metformin) kwa nthawi yayitali.
Ngati muli m'gulu lililonse mwa magulu awa, ndikofunikira kwambiri kulankhula ndi dokotala wanu ndikuzindikira kuchuluka kwa vitamini B12 m'thupi lanu.
Kodi zizindikiro za kusowa kwa B12 ndi ziti?
Kusowa kwa B12 kungayambitse zizindikiro zosiyanasiyana. Zizindikirozi zimawonekera pang'onopang'ono.
| Chizindikiro | Kufotokozera |
|---|---|
| Kutopa, kugwira ntchito mopitirira muyeso | Kumva kutopa nthawi zonse, kutopa basi. Ichi ndi chizindikiro chofala. |
| Kusanza m'miyendo | Kumva kuwawa m'manja ndi m'mapazi, kapena kumva ngati pali zikhomo ndi singano. Izi zimachitika chifukwa cha kukhudza mitsempha. |
| Khungu lotumbululuka | Kuchepa kwa maselo ofiira a m'magazi (anemia) kungayambitse khungu kukhala lachikasu kapena lofiirira. |
| Zilonda pakamwa ndi kutupa kwa lilime | Lilime likhoza kuoneka lofiira komanso lotupa, ndipo zilonda zingayambenso m'makona a pakamwa. |
| Kuyenda movutikira komanso kutayika bwino kwa mphamvu | Chifukwa cha zotsatira zake pa dongosolo la mitsempha, mutha kukhala ndi vuto losakhazikika komanso kulephera kuyenda bwino mukamayenda. |
| Kutaya kukumbukira ndi kusokonezeka | Zinthu monga kuiwala zinthu ndi kusatha kuganizira bwino zinthu zingachitike. |
Chofunika: Zizindikirozi zitha kuchitikanso m'matenda ena, kotero ngati mukukumana ndi vuto lotere, ndi bwino kuonana ndi dokotala kuti mudziwe chomwe chikuyambitsa vutoli, m'malo moyesa kudziyesa nokha.
Kodi ndi bwino kumwa mapiritsi/jakisoni wa B12?
Iyi ndi nthano yaikulu pakati pa anthu ambiri. Anthu ambiri amaganiza kuti kumwa mapiritsi ambiri a B12 kapena jakisoni wa B12 kumapatsa thupi mphamvu zambiri ndikuchotsa kutopa.
Nkhani yeniyeni ndi iyi:
Pokhapokha ngati dokotala atakudziwitsani kuti muli ndi vuto la B12 mutayesedwa magazi, kumwa mankhwala ambiri ngati amenewa sikungakuthandizeni. Ngati munthu wathanzi apeza B12 yochulukirapo kuposa momwe amafunikira, yochulukirapo idzatulutsidwa mu mkodzo, osati kusungidwa m'thupi kuti ikupatseni "mphamvu yowonjezera."
Musayambe kumwa mankhwala owonjezera a vitamini B12 popanda kufunsa dokotala . Kutopa kwanu ndi dzanzi lanu sizingakhale chifukwa cha kusowa kwa B12. Ngati pali chifukwa china, kumwa mapiritsi a B12 sikungathetse vutoli. Ndikofunikira kupeza chomwe chimayambitsa ndikuchichiza.
Uthenga Wopita Nawo Kunyumba
- Vitamini B12 ndi michere yofunika kwambiri pa dongosolo lathu la mitsempha komanso kupanga maselo ofiira a magazi.
- Akuluakulu ambiri athanzi amatha kupeza B12 yomwe amafunikira kuchokera muzakudya zopatsa thanzi zomwe zimaphatikizapo nyama, nsomba, mazira, ndi mkaka.
- Chiwopsezo cha kusowa kwa B12 chimakhala chachikulu mwa okalamba, osadya nyama, komanso omwe ali ndi matenda enaake.
- Popanda kutsimikizira kwa dokotala ngati vutolo silikudziwika, palibe phindu lenileni la kumwa mankhwala owonjezera a B12 okhala ndi mlingo waukulu.
- Ngati muli ndi zizindikiro za kusowa kwa B12 (monga kutopa kwambiri, dzanzi m'manja ndi m'mapazi), musapange zisankho nokha, koma onetsetsani kuti mwawonana ndi dokotala kuti mupeze upangiri woyenera komanso chithandizo.
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