Tose takambonzwa nezvevhitamini B12 pane imwe nzvimbo, handiti? Vamwe vanoti mushonga unoshamisa unomutsa muviri uye unoderedza kuneta. Vamwe vanoti kutora B12 yakawanda kwakanaka kwazvo. Chii chaizvo chinonzi vhitamini B12 iyi? Inokosha zvakadini kumuviri wedu? Ngatitaurei nezvazvo pasina matambudziko, nemazvo, uye zviri nyore.
Chii chaizvo chinonzi vhitamini B12?
Zvichitaurwa zviri nyore, vhitamini B12 ivhitamini B inokosha mumuviri wedu. Inoita mabasa akati wandei akakosha mumuviri wedu.
- Kugadzira masero matsvuku eropa: Vhitamini B12 inokosha pakugadzira masero matsvuku eropa, anotakura okisijeni mumuviri wese. Kana tisina izvi, tinogona kunzwa kuneta uye kuneta zviri nyore.
- Kushanda kwetsinga: B12 inobatsira zvikuru mukuchengetedza tsinga dzedu dzakagwinya uye dzichishanda zvakanaka.
- Kugadzirwa kwesimba: Vhitamini iyi inobatsirawo kushandura chikafu chatinodya kuita simba.
- Kuumbwa kweDNA: B12 inobatsirawo pakuumbwa kwemamorekuru eDNA ane ruzivo rwemajini mumuviri wedu.
Chinhu chakakosha ndechekuti, pasinei nekukosha kwayo , vhitamini B12 haigadzirwe nemiviri yedu . Izvi zvinoreva kuti tinofanira kuiwana kuburikidza nechikafu nechinwiwa kana, kana tikakurudzirwa nachiremba, sekuwedzera.
Fungidzira, kana ukatora B12 kubva muchikafu, inosanganiswa neprotein yakakosha mudumbu medu. Izvi zvinonzi 'intrinsic factor' . Chinhu ichi chakafanana netekisi. Iyi tekisi ndiyo inotora vhitamini B12 yoiendesa kwainoda kunyudzwa muura. Kana 'tekisi' iyi mumuviri wemunhu isiri kushanda zvakanaka, zvisinei nekuti vanodya B12 yakawanda sei, havazoinyudzi.
Tinoda B12 yakawanda sei pazuva?
Pasinei nezvinofungwa nevanhu vazhinji, hatidi huwandu hwakawanda hwevhitamini B12 pazuva. Munhu mukuru ane hutano hwakanaka anoda huwandu hushoma, hunenge 2.4 micrograms (mcg) pazuva.
Mashoko akanaka ndeekuti munhu anodya chikafu chakakwana anogona kuzadzisa zvinodiwa izvi zviri nyore. Vhitamini B12 inowanikwa zvakanyanya muzvikafu zvemhuka.
| Rudzi rwechikafu | Mienzaniso |
|---|---|
| Nyama nehove | Nyama yemombe, huku, hove dzakadai setuna, salmon, uye mackerel. |
| Mukaka nemukaka zvekudya | Mukaka, yogati, chizi, mukaka usina mafuta akawanda. |
| Mazai | Zai rinopa chikamu chakakosha chezvinodiwa zvezuva nezuva. |
| B12 Zvikafu Zvakasimbiswa | Zvimwe zviyo zvemangwanani nechingwa zvine B12 yakawedzerwa pazviri. |
Semuenzaniso, ma ounces matatu (anenge magiramu 85) etuna achakupa B12 yaunoda pazuva. Kudya mazai maviri kuchakupa hafu yezvinodiwa zvako zvezuva nezuva.
Kushaikwa kweVitamin B12: Ndiani ari panjodzi?
Kushaikwa kweVitamin B12 hakuwanzoitiki kuvanhu vanodya chikafu chine hutano uye chakakwana, asi vamwe vanhu vari panjodzi huru.
- Vanhu vane makore anopfuura 65: Sezvatinokura, huwandu hweasidhi mudumbu hunoderera. Izvi zvinogona kukonzera kuti enzyme inonzi 'intrinsic factor' yatakataura nezvayo isashande zvakanaka. Izvi zvinoderedza kunyudzwa kweB12 mumuviri.
- Vanodya miriwo chete nevasingadyi miriwo chete: Sezvo B12 ichinyanya kuwanikwa muzvikafu zvemhuka, avo vasingadyi izvi vane mukana wekuva nekushomeka kwezvikafu izvi.
- Vanhu vane zvirwere zvemudumbu: Vanhu vane zvirwere zvakaita sechirwere cheCrohn nechirwere checeliac vanogona kunge vasina kupinza B12 mudumbu.
- Vanhu vakambovhiyiwa mudumbu kana muura: Mukuvhiyiwa kwekuderedza uremu kwakadai sekuvhiyiwa kwemudumbu, chikamu chedumbu chinobviswa, izvo zvinogona kukanganisa kunyudzwa kweB12.
- Vanhu vanotora mimwe mishonga yechirwere cheshuga (Metformin) kwenguva refu.
Kana uri mune chimwe chezvikamu izvi, zvakakosha kutaura nachiremba wako uye kuziva huwandu hwevhitamini B12 yako.
Ndezvipi zviratidzo zvekushaikwa kweB12?
Kushomeka kweB12 kunogona kukonzera zviratidzo zvakasiyana-siyana. Zviratidzo izvi zvinoonekwa zvishoma nezvishoma.
| Chiratidzo | Tsananguro |
|---|---|
| Kuneta, kushanda zvakanyanya | Kunzwa kuneta nguva dzese, kungoneta chete. Ichi chiratidzo chinowanzoitika. |
| Kusanzwa simba mumakumbo | Kunzwa kukwenya mumaoko netsoka, kana kunzwa kubatwa netsono. Izvi zvinokonzerwa nekukanganisa tsinga. |
| Ganda rakachenuruka | Kuderera kwemasero matsvuku eropa (anemia) kunogona kukonzera kuti ganda riite yero kana kuti rive rakachenuruka. |
| Maronda emuromo uye kuzvimba kwerurimi | Rurimi runogona kuita serwakatsvuka uye rwakazvimba, uye maronda anogonawo kubuda mumakona emuromo. |
| Kuoma kufamba uye kurasikirwa nechiyero | Nekuda kwemigumisiro patsinga, unogona kunzwa kusagadzikana uye kurasikirwa nemwero paunenge uchifamba. |
| Kurasikirwa nendangariro nekuvhiringidzika | Zvinhu zvakaita sekukanganwa zvinhu uye kusakwanisa kuisa pfungwa dzako pane chimwe chinhu zvinogona kuitika. |
Zvakakosha: Zviratidzo izvi zvinogonawo kuitika mune zvimwe zvirwere, saka kana uri kusangana nechimwe chinhu chakadai, zvakanaka kuona chiremba kuti aone chikonzero chaicho, pane kuedza kuzviongorora wega.
Zvakanaka here kunwa mapiritsi/jekiseni reB12?
Iyi ndiyo ngano huru pakati pevanhu vazhinji. Vanhu vazhinji vanofunga kuti kutora mapiritsi eB12 akawanda kana kubayiwa jekiseni reB12 zvinopa muviri simba rakawanda uye zvinobvisa kuneta.
Nyaya yechokwadi ndeiyi:
Kunze kwekunge waonekwa kuti une B12 kushomeka nachiremba mushure mekuongororwa ropa, kutora megadoses seizvi hakuzokubatsiri. Kana munhu ane hutano awana B12 yakawanda kupfuura yaanoda, yakawandisa ichaburitswa muweti, kwete kuchengetwa mumuviri kuti ipe "simba rakawedzerwa."
Usambofa watanga kutora mishonga yeVitamin B12 usina kubvunza chiremba . Kuneta kwako uye kusanzwa kwako kunzwa kushoma zvinogona kunge zvisiri kukonzerwa nekushaikwa kweB12. Kana paine chimwe chikonzero, kutora mapiritsi eB12 hakuzorapike. Zvakakosha kuwana chikonzero chaicho uye kuchirapa.
Mharidzo Yekuenda Nayo Kumba
- Vhitamini B12 chinhu chakakosha pakushanda kwetsinga dzedu uye pakugadzirwa kwemasero matsvuku eropa.
- Vanhu vakuru vazhinji vane hutano hwakanaka vanogona kuwana B12 yavanoda kubva mukudya kwakaringana kunosanganisira nyama, hove, mazai, uye zvigadzirwa zvemukaka.
- Njodzi yekushaikwa kweB12 yakanyanya kune vakwegura, vanodya miriwo chete, uye avo vane mamwe matambudziko ehutano.
- Kana pasina kushomeka kwakasimbiswa nachiremba, hapana zvakanakira kutora mishonga yeB12 ine mwero wakakwira.
- Kana uine zviratidzo zvekushaikwa kweB12 (zvakadai sekuneta zvakanyanya, kusanzwa simba mumaoko nemakumbo), usazvisarudzire wega, asi taura nachiremba wowana mazano akakodzera uye kurapwa.
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