Kodi mumamvanso kutopa nthawi zonse? Mukumva ngati mulibe mphamvu? Chifukwa chimodzi cha zinthuzi chingakhale chakuti thupi lanu silikupeza vitamini B12 yokwanira. Vitamini B12 ndi yofunika kwambiri pa thanzi lathu, koma ndi michere yomwe nthawi zina timaiwala. Kotero lero tikambirana za vitamini B12 iyi, zomwe imachita m'thupi lathu, zomwe zimachitika ngati ili yoperewera, komanso momwe tingaipezere.
Kodi vitamini B12 ndi chiyani kwenikweni? N’chifukwa chiyani ndi yofunika kwa ife?
Mwachidule, vitamini B12 ndi vitamini yosungunuka m'madzi yomwe imathandiza pa ntchito zambiri zofunika m'thupi lathu. Taganizirani thupi lathu ngati fakitale yayikulu. Fakitale iyi singagwire ntchito bwino popanda vitamini B12.
Makamaka, izi ndizofunikira kwambiri pa thupi lathu pazifukwa zotsatirazi:
- Kupanga maselo ofiira a magazi: Maselo ofiira awa amanyamula mpweya m'thupi lonse. Vitamini B12 ndi wofunikira kuti apange bwino. Ngati izi sizikupezeka, maselo ofiira a magazi amatha kusokonekera, zomwe zimapangitsa kuti pakhale matenda monga kuchepa kwa magazi m'thupi.
- Kuti mitsempha ikhale ndi thanzi: Vitamini B12 ndi yofunika kwambiri kuti mitsempha igwire bwino ntchito, yomwe imanyamula mauthenga ochokera muubongo wathu kupita ku thupi lonse. Imathandiza kusunga chophimba choteteza (myelin sheath) chozungulira mitsempha.
- Pakupanga DNA: Vitamini B12 ndi chinthu chofunikira kwambiri pakupanga chidziwitso cha majini m'maselo a thupi lathu, ndiko kuti, DNA (Deoxyribonucleic Acid) .
Chofunika kwambiri ndichakuti matupi athu sangathe kupanga vitamini B12 yokha. Tiyenera kuipeza kuchokera ku chakudya, kapena kuchokera ku zowonjezera ngati pakufunika kutero. Ngakhale kuti chiwindi chathu chimatha kusunga vitamini B12 kwa zaka pafupifupi 5, ngati sitipitiriza kuigwiritsa ntchito kuchokera ku chakudya, sitoloyo imatha kuchepa ndipo ikhoza kusowa.
Kodi timafunikira vitamini B12 yochuluka bwanji patsiku?
Izi zimasiyana malinga ndi munthu. Kuchuluka komwe mukufuna kumadalira zinthu monga zaka zanu, zakudya zomwe mumadya, matenda omwe mumakhala nawo, ndi mankhwala omwe mumamwa. Nazi kuchuluka komwe kumalimbikitsidwa tsiku lililonse (mu ma microgram - mcg):
| Gulu la zaka | Chofunikira cha tsiku ndi tsiku (mcg) |
|---|---|
| Makanda mpaka miyezi 6 | 0.4 mcg |
| Makanda a miyezi 7 mpaka 12 | 0.5 mcg |
| Ana azaka 1 - 3 | 0.9 mcg |
| Ana azaka zapakati pa 4 ndi 8 | 1.2 mcg |
| Ana azaka zapakati pa 9 ndi 13 | 1.8 mcg |
| Achinyamata azaka zapakati pa 14 ndi 18 | 2.4 mcg |
| Akuluakulu | 2.4 mcg |
| Amayi oyembekezera | 2.6 mcg |
| Amayi oyamwitsa | 2.8 mcg |
Ndi zakudya ziti zomwe mungapeze vitamini B12?
Vitamini B12 imapezeka mwachilengedwe muzakudya za nyama, monga nyama, nsomba, nkhuku, mazira, ndi mkaka (mkaka, tchizi, yogurt).
Anthu omwe amadya zakudya zamasamba zokha kapena zamasamba okha ali pachiwopsezo chachikulu chosowa vitamini B12.
Chifukwa zakudya za zomera sizili ndi vitamini B12 mwachibadwa. Ngati ndinu wosadya nyama, mutha kukwaniritsa izi mwa kudya mazira ndi zakudya za mkaka zokwanira. Koma ngati ndinu wosadya nyama, muyenera kuganizira zakudya zomwe zili ndi vitamini B12 (zakudya zolimbitsa thupi). Mwachitsanzo, chimanga china ndi mkaka wa soya zimakhala ndi vitamini B12. Mutha kudziwa ngati chakudya chalimbikitsidwa poyang'ana pa chizindikiro cha Nutrition Facts.
Zifukwa ndi zoopsa za kusowa kwa vitamini B12
Pamene tikukalamba, mphamvu ya thupi lathu yoyamwa vitamini B12 kuchokera ku chakudya ingachepe. Kuphatikiza apo, pali zinthu zina zingapo zomwe zingayambitse kusowa kwa vitamini B12.
- Opaleshoni ya m'mimba: Opaleshoni yochepetsa thupi kapena opaleshoni yochotsa gawo la m'mimba ingalepheretse kuyamwa kwa B12.
- Matenda a m'mimba: Atrophic gastritis , pernicious anemia (momwe thupi silingathe kupanga puloteni yapadera yomwe imathandiza thupi kuyamwa B12), ndi matenda omwe amakhudza matumbo ang'onoang'ono, monga matenda a Crohn ndi matenda a Celiac .
- Kumwa mowa mopitirira muyeso: Mowa umalepheretsa kuyamwa kwa michere m'thupi.
- Mankhwala ena: Mankhwala ena amatha kusokoneza kuyamwa kwa vitamini B12 ngati agwiritsidwa ntchito kwa nthawi yayitali. Zitsanzo:
- Mankhwala ena omwe amagwiritsidwa ntchito pa matenda a gastritis - makamaka Proton Pump Inhibitors (PPIs) .
- Metformin ndi mankhwala omwe amagwiritsidwa ntchito pochiza matenda a shuga.
- Matenda a chitetezo chamthupi: Matenda monga matenda a Graves kapena Lupus .
- Zakudya: Monga tanenera kale, chiopsezochi chimakhala chachikulu kwa iwo omwe amatsatira zakudya zosadya nyama.
- Vitamini B12 ndi michere yofunika kwambiri pa thanzi la maselo ofiira a magazi, mitsempha, ndi DNA.
- Matupi athu sapanga B12, choncho tiyenera kuipeza kuchokera ku zakudya za nyama monga nyama, nsomba, mazira, ndi mkaka.
- Kukalamba, matenda enaake, mankhwala enaake, ndi zakudya zokhwima za osadya nyama zingayambitse kusowa kwa B12.
- Ngati mukuona zizindikiro monga kutopa kwambiri, dzanzi m'miyendo yanu, kapena kuiwalaiwala, samalani nazo.
- Ngati mukuganiza kuti muli ndi vuto la kuchepa kwa B12, musaganize, pitani kwa dokotala nthawi yomweyo kuti akupatseni upangiri.
Chofunika: Ngati mukumwa mankhwalawa, musasiye kumwa popanda kufunsa dokotala wanu. Ngati mukuganiza kuti muli ndi vuto la kuchepa kwa B12, uzani dokotala wanu. Iye adzachitapo kanthu kofunikira.
Kodi zizindikiro za kusowa kwa B12 ndi ziti?
Zizindikiro za kusowa kwa B12 zimatha kukula pang'onopang'ono, kapena zitha kubwera mwadzidzidzi. Zizindikirozi sizili zofanana kwa aliyense. Tebulo lomwe lili pansipa lingathandize kufotokoza izi mozama.
| Mtundu wa chizindikiro | Zinthu zodziwika bwino zomwe zawonedwa |
|---|---|
| Zinthu zodziwika bwino | Kutopa kwambiri, kutopa, khungu lotumbululuka kapena lachikasu, kupuma movutikira, chizungulire. |
| Makhalidwe okhudzana ndi dongosolo lamanjenje | Kusanza kapena kumva kuwawa m'miyendo, kuvutika kuyenda, kulephera kulinganiza bwino zinthu, komanso kulephera kuona bwino. |
| Makhalidwe a m'maganizo | Kusokonezeka maganizo, kusokonezeka maganizo, kusokonezeka maganizo, kuvutika maganizo. |
| Zina mwazinthu | Lilime lotupa, lofiira, komanso losalala ( glossitis ), zilonda pakamwa, kusowa chilakolako cha chakudya, komanso kuchepa thupi. |
Ngati muli ndi zizindikiro izi, musaganize kuti ndi chifukwa cha kusowa kwa B12. Komabe, si bwino kuzinyalanyaza. Chinthu chabwino kuchita ndikuonana ndi dokotala wanu ndikukambirana za izi. Iye akhoza kuyang'ana kuchuluka kwa B12 yanu ndi mayeso osavuta a magazi ndikukupatsani chithandizo choyenera ngati pakufunika kutero. Chithandizo chingaphatikizepo mapiritsi kapena jakisoni wa B12.
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