Unonzwawo kuneta nguva dzese here? Unonzwa sekunge hauna simba? Chimwe chikonzero chezvinhu izvi chingave chekuti muviri wako hausi kuwana vhitamini B12 yakakwana. Vhitamini B12 inokosha pahutano hwedu, asi inovaka muviri yatinombokanganwa nezvayo. Saka nhasi tichataura nezvevhitamini B12 iyi, zvainoita kumuviri wedu, zvinoitika kana isina kukwana, uye kuti tingaiwana sei.
Chii chaizvo chinonzi vhitamini B12? Sei ichikosha kwatiri?
Zvichitaurwa zviri nyore, vhitamini B12 ivhitamini inonyungudika mumvura inobatsira pamabasa akawanda akakosha mumuviri wedu. Funga nezvemuviri wedu sefekitori hombe. Fekitori iyi haigone kushanda zvakanaka isina vhitamini B12.
Zvikurukuru, izvi zvakakosha kumuviri wedu nekuda kwezvikonzero zvinotevera:
- Kugadzira masero matsvuku eropa: Mamasero matsvuku aya anotakura okisijeni mumuviri wedu wese. Vhitamini B12 inokosha kuti agadzire zvakanaka. Kana izvi zvikasaitika, kugadzirwa kwemasero matsvuku eropa kunogona kukanganisika, zvichikonzera zvirwere zvakaita seanemia.
- Kuhutano hwetsinga: Vhitamini B12 inokosha pakushanda zvakanaka kwetsinga, iyo inotakura mashoko kubva kuuropi hwedu kuenda kumuviri wese. Inobatsira kuchengetedza chifukidziro chekudzivirira (myelin sheath) chakakomberedza tsinga.
- Pakugadzirwa kweDNA: Vhitamini B12 chinhu chakakosha pakugadzirwa kwemashoko ejini mumasero emuviri wedu, kureva DNA (Deoxyribonucleic Acid) .
Chinhu chinonyanya kukosha ndechekuti miviri yedu haigone kugadzira vhitamini B12 yoga. Tinofanira kuiwana kubva muchikafu, kana kubva muzvinowedzera kana zvichidikanwa. Kunyangwe chiropa chedu chichigona kuchengeta vhitamini B12 kwemakore angangoita mashanu, kana tikasaramba tichiidya kubva muchikafu, chitoro ichocho chinogona kupera uye kushomeka kunogona kuitika.
Tinoda vhitamini B12 yakawanda sei pazuva?
Izvi zvinosiyana kubva pamunhu nemunhu. Huwandu hwaunoda hunoenderana nezvinhu zvakaita sezera rako, maitiro ekudya, mamiriro ehutano, uye mishonga yaunotora. Heano huwandu hunokurudzirwa hwezuva nezuva (muma micrograms - mcg):
| Boka rezera | Zvinodiwa zvezuva nezuva (mcg) |
|---|---|
| Vacheche kusvika kumwedzi mitanhatu | 0.4 mcg |
| Vacheche vane mwedzi 7 - 12 | 0.5 mcg |
| Vana vane makore 1 - 3 | 0.9 mcg |
| Vana vane makore 4 - 8 | 1.2 mcg |
| Vana vane makore 9 - 13 ekuberekwa | 1.8 mcg |
| Vechidiki vane makore 14 - 18 | 2.4 mcg |
| Vakuru | 2.4 mcg |
| Madzimai ane pamuviri | 2.6 mcg |
| Madzimai anoyamwisa | 2.8 mcg |
Ndezvipi zvekudya zvaunogona kuwana vhitamini B12?
Vhitamini B12 inowanikwa muzvikafu zvemhuka, zvakaita senyama, hove, huku, mazai, uye zvigadzirwa zvemukaka (mukaka, chizi, yogati).
Vanhu vanodya zvekudya zvemiriwo chete kana kuti zvevegan chete vane njodzi huru yekushaikwa kwevhitamini B12.
Nekuti chikafu chezvirimwa hachina vhitamini B12. Kana uri munhu anodya miriwo chete, unogona kuzadzisa zvinodiwa izvi nekudya mazai akakwana uye chikafu chemukaka. Asi kana uri munhu anodya miriwo chete, unofanira kufunga nezvechikafu chine vhitamini B12 yakawedzerwa machiri (chikafu chakasimbiswa). Semuenzaniso, zvimwe zviyo nemukaka wesoya zvine vhitamini B12 yakawedzerwa machiri. Unogona kuona kana chikafu chakasimbiswa nekutarisa paNutrition Facts label.
Zvinokonzera uye njodzi dzekushaikwa kwevhitamini B12
Sezvatinokura, kugona kwemuviri wedu kupinza vhitamini B12 kubva muchikafu kunogona kudzikira. Pamusoro pezvo, kune zvimwe zvinhu zvakawanda zvinogona kukonzera kushomeka kwevhitamini B12.
- Kuvhiyiwa kwedumbu: Kuvhiyiwa kwekuderedza huremu kana kuvhiyiwa kubvisa chikamu chedumbu kunogona kukanganisa kunwa kweB12.
- Zvirwere zvemudumbu: Atrophic gastritis , pernicious anemia (umo muviri usingagone kugadzira puroteni yakakosha inobatsira muviri kupinza B12), uye zvirwere zvinokanganisa ura hudiki, zvakaita seCrohn's disease neCeliac disease .
- Kunwa doro zvakanyanya: Doro rinokanganisa kunwa kwezvinovaka muviri mumuviri.
- Mimwe mishonga: Mimwe mishonga inogona kukanganisa kunwa kwevhitamini B12 kana ikashandiswa kwenguva refu. Mienzaniso:
- Mimwe mishonga inoshandiswa pakurapa gastritis - kunyanya Proton Pump Inhibitors (PPIs) .
- Metformin mushonga unoshandiswa pakurapa chirwere cheshuga.
- Zvirwere zvemuviri wemuviri: Zvirwere zvakaita sechirwere cheGraves kana Lupus .
- Kudya: Sezvambotaurwa, njodzi iyi yakakura kune avo vanotevedzera kudya kwevegan zvakanyanya.
- Vhitamini B12 chinhu chakakosha pahutano hwemasero matsvuku eropa, sisitimu yetsinga, uye DNA.
- Miviri yedu haigone kugadzira B12, saka tinofanira kuiwana kubva muzvikafu zvemhuka zvakaita senyama, hove, mazai, nezvigadzirwa zvemukaka.
- Kukwegura, mamwe matambudziko ehutano, mimwe mishonga, uye kudya kwakasimba kwevanodya miriwo chete zvinogona kukonzera kushomeka kweB12.
- Kana ukaona zviratidzo zvakaita sekuneta zvakanyanya, kusanzwa simba mumakumbo ako, kana kurasikirwa nendangariro, teerera.
- Kana uchifungidzira kuti une kushomeka kweB12, usazvifungidzire, enda kuna chiremba wako nekukasika kuti akupe mazano.
Zvakakosha: Kana uri kutora mushonga uyu, usamborega kuutora usina kubvunza chiremba wako. Kana uchifungidzira kuti une kushomeka kweB12, udza chiremba wako. Iye achatora matanho anodiwa.
Ndezvipi zviratidzo zvekushaikwa kweB12?
Zviratidzo zvekushaikwa kweB12 zvinogona kukura zvishoma nezvishoma, kana kuti zvinogona kungoerekana zvaitika. Zviratidzo izvi hazvina kufanana kune wese munhu. Tafura iri pazasi inogona kubatsira kutsanangura izvi zvakanyanya.
| Rudzi rwechiratidzo | Zvinhu zvakajairika zvakaonekwa |
|---|---|
| Zvinhu zvakajairika | Kuneta zvakanyanya, kuneta, ganda rakachenuruka kana kuti reyero, kunetseka kufema, dzungu. |
| Hunhu hune chekuita nehurongwa hwetsinga | Kunzwa kusanzwa kana kukwenya makumbo, kunetseka kufamba, kurasikirwa nepfungwa dzakanaka, kutadza kuona zvakanaka. |
| Hunhu hwepfungwa | Kurasikirwa nendangariro, kuvhiringidzika, kuchinja-chinja kwemafungiro, kuora mwoyo. |
| Zvimwe zvinhu | Rurimi rwakazvimba, rutsvuku, uye rwakatsetseka ( glossitis ), maronda mumuromo, kurasikirwa nechido chekudya, uye kudzikira kwehuremu. |
Kana uine zviratidzo izvi, usafunge kuti zvinokonzerwa nekushaikwa kweB12. Zvisinei, hazvina kunaka kuzvifuratirawo. Chinhu chakanakisa chekuita ndechekuona chiremba wako wotaura nezvazvo. Iye anogona kutarisa mazinga ako eB12 nekuongororwa kweropa kuri nyore uye kunyora kurapwa kwakakodzera kana zvichidikanwa. Kurapa kunogona kusanganisira mapiritsi kana majekiseni eB12.
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