Ese nawe wumva unaniwe kandi nta buzima uhora ufite? Ese ujya unanirwa nubwo wakora ikintu gito? Hari igihe wumva ko kwibuka kwawe kubura gato ukibagirwa byinshi? Nubwo hari impamvu nyinshi zibitera, uyu munsi turimo kuvuga ku ntungamubiri tutavugaho cyane, ariko ikaba ari ingenzi ku mubiri wacu. Iyo ni vitamine B12. Kubura ibi, ni ukuvuga kutabona ingano ikenewe ya vitamine B12 mu mubiri, bishobora kugira ingaruka nyinshi kuruta uko ubitekereza. Uyu munsi rero tuzabivugaho mu buryo burambuye, mu buryo bworoshye.
Vitamine B12 ni iki mu by'ukuri?
Mu magambo make, vitamine B12, cyangwa cobalamin nk'uko abaganga bayita, ni intungamubiri y'ingenzi ku mikorere y'imitsi yacu, ni ukuvuga imitsi. Umubiri wacu ntushobora kuyikora wonyine. Kubwibyo, tugomba kuyikura mu biribwa cyangwa, nibiba ngombwa, mu nyongeramusaruro.
Reka turebe bimwe mu bintu by'ingenzi Vitamine B12 ikorera umubiri wacu:
- Gukora ADN: Ibi bifasha gukora ADN, irimo amakuru y’uturemangingo aboneka muri buri turemangingo mu mubiri wacu.
- Gutunga Ubwonko n'Imitsi: Ibi ni ingenzi cyane kugira ngo ubwonko bwacu n'imitsi bikore neza mu mubiri wose.
- Gutanga ingufu: Bifasha guhindura ibiryo turya mo ingufu (metabolism). Iyi gahunda iguha imbaraga zo kugumana imbaraga umunsi wose.
- Gukora uturemangingo dutukura mu maraso: Vitamine B12 ni ingenzi cyane mu gukora uturemangingo dutukura mu maraso, dutwara umwuka wa ogisijeni mu mubiri wose.
Tekereza, iyo turya ibiryo birimo vitamine B12 (urugero, igice cy'ifi), aside iri mu nda yacu itandukanya vitamine B12 na poroteyine iri muri icyo gice cy'ifi. Hanyuma, iyi vitamine B12 ihurira na poroteyine yihariye yitwa 'intrinsic factor', ikorerwa mu gifu ubwacyo, ikajya mu mubiri. Iyo habayeho ikibazo muri iyi nzira, dushobora kubura vitamine B12.
Ni nde ufite ibyago byinshi byo kubura Vitamine B12?
Muri rusange, abantu barya indyo yuzuye ntibakunze kugira iyi ndwara. Ariko hari abantu baba bari mu kaga gakomeye.
| Itsinda ry'ibyago | Impamvu |
|---|---|
| Abarya inyama/abarya imboga | Vitamine B12 iboneka mu biryo by’inyamaswa nk’inyama, amafi, amata n’amagi. Abantu batarya ibi biribwa baba bafite ibyago byinshi byo kubura ibiryo. |
| Abantu barengeje imyaka 50 | Uko tugenda dusaza, umusaruro wa aside yo mu gifu n'umusaruro w'ibintu bifatika biragabanuka, ibyo bikaba bishobora kugabanya ubushobozi bwo kwinjiza Vitamine B12 mu biribwa. |
| Abantu bafite indwara z'igogora | Indwara nk'indwara ya Crohn n'indwara ya celiac zishobora gutuma Vitamine B12 idakora neza. Abantu babazwe igifu nabo bari mu kaga. |
| Abantu bafite ubwoko bumwe na bumwe bw'indwara yo kubura amaraso | Mu gihe cy'indwara yo kubura amaraso mu mubiri, umubiri ntushobora gukora ikintu cyitwa 'intrinsic factor', kiwubuza kwinjiza Vitamine B12. |
Iyo hari ikibazo, ibimenyetso nk'umunaniro , gucika intege, kwibagirwa no kugira ibinya mu ngingo no mu maguru bishobora kubaho.
Akamaro ka Vitamine B12 ku buzima
Kugumana urugero rwiza rwa vitamine B12 biduha inyungu nyinshi ku buzima.
Kugabanya umunaniro n'intege nke
Niba ufite ikibazo cyo kubura vitamine B12, ushobora kumva unaniwe kandi ufite intege nke igihe cyose. Ibi biterwa nuko B12 ikenewe kugira ngo ikore ingufu kandi ikore uturemangingo dutukura dutwara umwuka wa ogisijeni. Gufata B12 muri iki gihe bishobora kongera imbaraga zawe cyane. Ariko, ubushakashatsi bwagaragaje ko gufata inyongeramusaruro za B12 bidatuma imbaraga cyangwa imikorere myiza y’umubiri irushaho kwiyongera ku bantu badakennye .
Gushyigikira ubuzima bwo mu mutwe
Vitamine B12 ifasha mu gukora serotonin, umusemburo w’ubwonko ugenga ibyiyumvo byacu. Kubwibyo, habayeho isano iri hagati y’urugero ruto rwa B12 n’ihungabana. Ubushakashatsi bumwe bwagaragaje ko gufata inyongeramusaruro za Vitamine B12 mu gihe uvurwa indwara yo kwiheba bishobora gufasha kugabanya ibimenyetso.
Akamaro mu gihe cyo gutwita
Kubura Vitamine B12 ni ikintu gikunze kugaragara mu gihe cyo gutwita. Ariko bishobora kugira ingaruka ku mwana. Iyo umubyeyi utwite afite urugero rwa B12 ruri hasi, ibyago by'umwana byo kurwara indwara z'imitsi no kubyara umwana muto biriyongera. Bishobora kandi gutera gukuramo inda no kubyara igihe kitageze.
Ariko ibuka ko ubushakashatsi bumwe na bumwe bwerekana ko Vitamine B12 nyinshi mu gihe utwite ishobora kwangiza umwana. Niba utwite cyangwa ugerageza gusama, banza uganire na muganga wawe mbere yo gufata inyunganizi ya Vitamine.
Imikorere y'ubwonko n'ubwibuke
Nubwo gutakaza ubwenge bikunze kubaho uko umuntu akura, kubura vitamine B12 bishobora kongera iyi ndwara. Kugabanuka kw'uturemangingo tw'ubwonko (neurons) (brain atrophy) bifitanye isano no gutakaza ubwenge no kwibagirwa. Ubushakashatsi bumwe bwagaragaje ko kugumana urugero ruhagije rwa B12 bishobora kugabanya iki gikorwa.
Ni gute wabona vitamine B12?
Nkuko twabivuze mbere, ahanini tubona vitamine B12 mu biribwa by'inyamaswa.
| Ubwoko bw'ibiribwa | Ingero |
|---|---|
| Amafi n'ibikomoka ku nyanja | Salmon, tuna, mackerel, shrimp, oysters |
| Inyama | Inyama z'inka (cyane cyane umwijima), inkoko |
| Amata n'ibikomoka ku mata | Amata, foromaje, yawurute, amata adasukuye amavuta |
| Amagi | Cyane cyane umuhondo w'igi |
| Ibiribwa Bikomejwe | Ibinyampeke bimwe na bimwe bya mu gitondo, amata ya soya, umusemburo w'intungamubiri |
Ku batarya ibikomoka ku matungo, ni ngombwa cyane kurya ibiryo bikungahaye kuri vitamine B12 cyangwa gufata inyongeramusaruro nk'uko muganga yabitegetse.
Ku bijyanye n'inyongeramusaruro
Inyongeramusaruro za Vitamine B12 ziza mu buryo bw'ibinini, ibinini bito, na gel yo mu mazuru. Ku barwayi bafite ikibazo gikomeye, abaganga babagira inama yo gutera inshinge .
Muganga wawe ni we muntu mwiza wo gufata icyemezo niba ukeneye inyongeramusaruro, kandi niba ari byo, ubwoko n'ingano yazo. Azagupima amaraso kugira ngo arebe urugero rwa B12 yawe kandi akugire inama ijyanye nayo. Ntuzigere ufata inyongeramusaruro za vitamine uko ubyifuza.
Dukeneye vitamine B12 zingana iki ku munsi?
Ibikenewe buri munsi kuri vitamine B12 biratandukanye bitewe n'imyaka. Iyi ngano ipimwa muri mikorogarama (mcg).
| Itsinda ry'imyaka | Ifunguro rya buri munsi risabwa (mcg) |
|---|---|
| Amezi 0-6 | mcg 0.4 |
| Amezi 7-12 | mcg 0.5 |
| Imyaka 1-3 | mcg 0.9 |
| Imyaka 4-8 | mcg 1.2 |
| Imyaka 9-13 | mcg 1.8 |
| Abantu bakuru bafite imyaka 14+ | mcg 2.4 |
| Ababyeyi batwite | mcg 2.6 |
| Ababyeyi bonsa | mcg 2.8 |
Ubusanzwe, nubwo wafata vitamine B12 nyinshi, umubiri winjiza gusa ingano ukeneye hanyuma ugasohora ibisigaye mu nkari, bityo ntibizangiza cyane. Ariko, gufata doze nyinshi igihe kirekire bishobora gutera ingaruka mbi nko kuribwa umutwe, isesemi, impiswi, no kugira ibisebe mu ngingo . Nanone, inyongeramusaruro za B12 zishobora kugira ingaruka ku miti imwe n'imwe, nka metformin, ikoreshwa mu kuvura diyabete. Kubwibyo, ni ngombwa cyane gushaka inama kwa muganga.
Ubutumwa bwo kujyana mu rugo
- Vitamine B12 ni intungamubiri y'ingenzi ku mitsi yacu, ku gukora ingufu, no kurema uturemangingo dutukura tw'amaraso.
- Ibimenyetso nko kunanirwa guhoraho, gucika intege, no kwibagirwa bishobora kuba ibimenyetso by'ibura rya B12.
- Ibiryo by'amatungo (inyama, amafi, amata, amagi) ni isoko nziza ya vitamine B12.
- Niba urya ibiryo bitari ibyatsi cyangwa ibikomoka ku bimera, ufite imyaka irenga 50, cyangwa ufite indwara z’igogora, uba ufite ibyago byinshi byo kubura B12.
- Mbere yo gufata inyongeramusaruro ya vitamine B12, banza uganire na muganga wawe kugira ngo amenye niba uyikeneye koko n'ingano ikwiye.
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