Unonzwawo kuneta uye kusararama nguva dzese here? Unoneta here kunyangwe mushure mekuita chimwe chinhu chidiki? Dzimwe nguva unonzwa sekunge ndangariro yako yaderera uye unokanganwa zvakawanda here? Kunyangwe paine zvikonzero zvakawanda zveizvi, nhasi tiri kutaura nezvechimwe chikafu chatisingataure nezvacho zvakanyanya, asi chakakosha mumuviri wedu. Ichocho ivhitamini B12. Kushaikwa kweizvi, kureva kuti, kusawana huwandu hunodiwa hwevhitamini B12 mumuviri, kunogona kukanganisa zvinhu zvakawanda kupfuura zvaunofunga. Saka nhasi tichataura nezvazvo zvakadzama, zviri nyore.
Chii chaizvo chinonzi vhitamini B12?
Zvichitaurwa zviri nyore, vhitamini B12, kana kuti cobalamin sekudanwa kwazvinoitwa navanachiremba, chinhu chakakosha pakushanda kwetsinga dzedu, kureva tsinga. Miviri yedu haigone kuzvigadzira yoga. Saka, tinofanira kuiwana kubva muchikafu kana, kana zvichidikanwa, kubva mukuwedzera.
Ngatitarisei zvimwe zvezvinhu zvikuru zvinoitwa nevhitamini B12 mumuviri wedu:
- Kugadzirwa kweDNA: Izvi zvinobatsira kugadzira DNA, ine ruzivo rwemajini rwunowanikwa musero rega rega mumuviri wedu.
- Kupa Uropi Netsinga: Izvi zvakakosha pakushanda zvakanaka kweuropi hwedu netsinga mumuviri wese.
- Kugadzirwa kwesimba: Kunobatsira kushandura chikafu chatinodya kuita simba (metabolism). Maitiro aya anokupa simba rekugara uine simba mukati mezuva rese.
- Kugadzirwa kwemasero matsvuku eropa: Vhitamini B12 inokosha pakugadzirwa kwakanaka kwemasero matsvuku eropa, ayo anotakura okisijeni mumuviri wese.
Fungidzira, patinodya chikafu chine vhitamini B12 (semuenzaniso, chidimbu chehove), maasidhi ari mudumbu medu anoparadzanisa vhitamini B12 nepuroteni iri muchidimbu ichocho chehove. Zvadaro, vhitamini B12 iyi inosanganiswa nepuroteni yakakosha inonzi 'intrinsic factor', inogadzirwa mudumbu pachayo, uye inonyudzwa mumuviri. Kana paine dambudziko nemaitiro aya, tinogona kuva nekushomeka kwevhitamini B12.
Ndiani ari panjodzi huru yekushaikwa kwevhitamini B12?
Kazhinji, vanhu vanodya chikafu chakakwana havawanzova nedambudziko iri. Zvisinei, vamwe vanhu vari panjodzi huru.
| Boka renjodzi | Chikonzero |
|---|---|
| Varimi vega/Varimi vega | Vhitamini B12 inowanikwa muzvikafu zvemhuka zvakaita senyama, hove, mukaka, nemazai. Vanhu vasingadyi chikafu ichi vane njodzi yakakura yekushaikwa kwezvokudya. |
| Vanhu vane makore anopfuura makumi mashanu | Sezvatinokura, kugadzirwa kweasidhi mudumbu uye kugadzirwa kwezvinhu zviri mukati memuviri zvinoderera, izvo zvinogona kuderedza kugona kwekutora vhitamini B12 kubva muchikafu. |
| Vanhu vane zvirwere zvekugaya chikafu | Matambudziko akadai sechirwere cheCrohn nechirwere checeliac anogona kukanganisa kunwa kwevhitamini B12. Vanhu vakambovhiyiwa dumbu vari panjodziwo. |
| Vanhu vane mamwe marudzi ekushaya ropa | Muchirwere chekushaya ropa chinouraya muviri, muviri haugone kugadzira chinhu chinonzi 'intrinsic factor', icho chinoita kuti usatore vhitamini B12. |
Kana paine kushomeka, zviratidzo zvakaita sekuneta , kuneta, kurasikirwa nendangariro, uye kusanzwa simba mumakumbo zvinogona kuitika.
Mabhenefiti ehutano evhitamini B12
Kuchengetedza huwandu hwakanaka hwevhitamini B12 kunotipa mabhenefiti akawanda pahutano.
Kuderedza kuneta uye kushaya simba
Kana uine kushaya vhitamini B12, unogona kunzwa kuneta uye kushaya simba nguva dzese. Izvi zvinodaro nekuti B12 inodiwa kuti igadzire simba uye igadzire masero matsvuku eropa anotakura okisijeni. Kutora B12 panguva ino kunogona kuvandudza zvakanyanya huwandu hwesimba rako. Zvisinei, tsvakiridzo yakawana kuti kutora B12 supplements hakuwedzere simba zvakanyanya kana kushanda zvakanaka kwemitambo muvanhu vasina kushaya simba .
Kutsigira hutano hwepfungwa
Vhitamini B12 inobatsira kugadzira serotonin, neurotransmitter inodzora manzwiro edu. Nokudaro, pane hukama huripo pakati pemazinga eB12 akaderera nekuora mwoyo. Dzimwe ongororo dzakaratidza kuti kutora ma supplements evhitamini B12 paunenge uchirapwa kuora mwoyo kunogona kubatsira kuderedza zviratidzo.
Kukosha panguva yekuzvitakura
Kushaikwa kweVitamin B12 kunowanzoitika panguva yekuzvitakura. Asi kunogona kukanganisa mwana. Kana huwandu hweB12 hwaamai vane pamuviri hwakaderera, njodzi yemwana yekukanganisika kwetsinga dzemuuropi uye huremu hushoma hwekuzvarwa inowedzera. Izvi zvinogonawo kukonzera kupfupfudzika kwepamuviri uye kusununguka nguva isati yakwana.
Asi yeuka kuti, kumwe kutsvakurudza kunoratidza kuti vhitamini B12 yakawandisa panguva yekuzvitakura inogona kukuvadza mwana. Saka, kana uri nepamuviri kana kuti uri kuedza kubata pamuviri, iva nechokwadi chekutaura nachiremba wako usati watora mushonga wevhitamini.
Basa rehuropi nekurangarira
Kunyange hazvo kurasikirwa nendangariro kuchiwanzoitika nekukura, kushaikwa kwevhitamini B12 kunogona kuita kuti chirwere ichi chiwedzere kuipa. Kuderera kwemasero europi (neurons) (brain atrophy) kwakabatana nekurasikirwa nendangariro uye dementia. Dzimwe ongororo dzakaratidza kuti kuchengetedza huwandu hwakakwana hweB12 kunogona kunonotsa maitiro aya.
Ungawana sei vhitamini B12?
Sezvatakambotaura, tinonyanya kuwana vhitamini B12 kubva muzvikafu zvemhuka.
| Rudzi rwechikafu | Mienzaniso |
|---|---|
| Hove nehove dzegungwa | Salmon, tuna, mackerel, shrimp, oysters |
| Nyama | Nyama yemombe (kunyanya chiropa), huku |
| Mukaka nezvigadzirwa zvemukaka | Mukaka, chizi, yogati, mukaka usina mafuta |
| Mazai | Kunyanya mazai ega |
| Zvokudya Zvakasimbiswa | Zvimwe zviyo zvekudya zvemangwanani, mukaka wesoya, mbiriso yekudya zvinovaka muviri |
Kune avo vasingadyi zvigadzirwa zvemhuka, zvakakosha zvikuru kudya chikafu chakawedzerwa vhitamini B12 kana kutora mishonga yekuwedzera sezvakarairwa nachiremba.
Nezve Zvekuwedzera
Mishonga yeVitamin B12 inouya muchimiro chemapiritsi, mapiritsi esublingual, uye gel yemhino. Kana paine kushaya simba kwakanyanya, vanachiremba vanokurudzira majekiseni .
Chiremba wako ndiye munhu akakodzera kusarudza kana uchida chimwe chinhu chekuwedzera, uye kana zvakadaro, rudzii uye huwandu hupi. Iye achakuongororwa ropa kuti aone mazinga ako eB12 uye akupe mazano akakodzera. Usambofa watora mavitamini ekuwedzera iwe pachako.
Tinoda vhitamini B12 yakawanda sei pazuva?
Chinodiwa chevhitamini B12 zuva nezuva chinosiyana zvichienderana nezera. Huwandu uhwu hunoyerwa muma micrograms (mcg).
| Boka rezera | Zvinokurudzirwa kudya zuva nezuva (mcg) |
|---|---|
| Mwedzi 0-6 | 0.4 mcg |
| Mwedzi 7-12 | 0.5 mcg |
| Makore 1-3 | 0.9 mcg |
| Makore 4-8 | 1.2 mcg |
| Makore 9-13 ekuberekwa | 1.8 mcg |
| Makore gumi nemana zvichikwira uye vakuru | 2.4 mcg |
| Madzimai ane pamuviri | 2.6 mcg |
| Madzimai anoyamwisa | 2.8 mcg |
Kazhinji, kunyangwe ukatora vhitamini B12 yakawandisa, muviri unongotora huwandu hwaunoda chete woburitsa hwasara muweti, saka hazvizokonzere kukuvadza kukuru. Zvisinei, kutora mishonga yakawanda kwenguva yakareba kunogona kukonzera migumisiro yakadai semusoro , kuda kurutsa, manyoka, uye kusanzwa simba mumakumbo . Zvakare, mishonga yeB12 inogona kushanda pamwe chete nemimwe mishonga, yakaita semetformin, inoshandiswa pakurapa chirwere cheshuga. Saka, zvakakosha kutsvaga mazano echiremba.
Mharidzo Yekuenda Nayo Kumba
- Vhitamini B12 chinhu chakakosha pakushanda kwetsinga dzedu, kugadzira simba, uye kuumbwa kwemasero matsvuku eropa.
- Zviratidzo zvakaita sekuneta nguva dzose, kushaya simba, uye kurasikirwa nendangariro zvinogona kuva zviratidzo zvekushaya B12.
- Zvikafu zvemhuka (nyama, hove, mukaka, mazai) ndizvo zvinhu zvakanakisisa zvevhitamini B12.
- Kana uri munhu anodya miriwo chete, ane makore anopfuura makumi mashanu, kana kuti une zvirwere zvekugaya chikafu, uri panjodzi huru yekushaikwa kweB12.
- Usati watora mushonga wekuwedzera wevhitamini B12, iva nechokwadi chekubvunza chiremba wako kuti uzive kana uchinyatsouda uye kuti munofanira kuushandisa sei.
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