Ngaba nawe uziva udiniwe kwaye udiniwe imini yonke? Ngaba ngamanye amaxesha uziva ngathi intliziyo yakho iyabetha ngamandla, amalungu akho aphelelwe ngamandla? Okanye ngaba uhlala ufumana izilonda emlonyeni? Ukuba enye okanye ezingaphezulu kwezi ziqhelekile kuwe, ngoko umzimba wakho usenokuba awunayo i-vitamin B12. Nangona abantu abaninzi bengacingi njalo, i-vitamin B12 ibalulekile ekusebenzeni kakuhle kwemizimba yethu. Ke namhlanje, masithethe ngale vithamini B12, ukuba ibaluleke kangakanani emizimbeni yethu, kwenzeka ntoni xa iphantsi, kwaye yintoni enokwenziwa ngayo.
Yintoni kanye kanye i-vitamin B12?
Ngamafutshane, i-vitamin B12 sisondlo esibalulekileyo esingenakuveliswa ngumzimba wethu ngokwawo, kodwa sibalulekile. Oku kuthetha ukuba simele siyifumane ekutyeni okanye, ukuba kuyimfuneko, kwizongezo. Le vithamini ifumaneka kakhulu ekutyeni kwezilwanyana, njengenyama, intlanzi, ubisi, namaqanda.
IVithamini B12 yivithamini enyibilikayo emanzini. Ngoko ke ukuba unevithamini engaphezulu kuneemfuno zomzimba wakho, eseleyo ikhutshwa kumchamo wakho. Nangona kunjalo, isibindi sakho singayigcina le vithamini kangangeminyaka emihlanu. Nangona kunjalo, ukuba awufumani i-B12 eyaneleyo ekutyeni kwakho, unokufumana ukunqongophala kwe-vithamini B12 ngokuhamba kwexesha. Ngenxa yokuba le vithamini ine-cobalt yeminerali, ngamanye amaxesha ibizwa ngokuba yi-cobalamin. Amanqanaba akho e-B12 anokufunyanwa lula ngovavanyo lwegazi.
Zithini iingenelo zevithamini B12 emizimbeni yethu?
I-Vitamin B12 idlala indima ebaluleke kakhulu emizimbeni yethu. Makhe sijonge ukuba iyenza ntoni.
Impilo yegazi, amathambo kunye nenkqubo yemithambo-luvo
I-Vitamin B12 ibalulekile ekuvelisweni kwe-DNA emizimbeni yethu nasekubunjweni kweeseli ezibomvu zegazi. Iiseli ezibomvu zegazi zithwala ioksijini emzimbeni wonke. Ukuba i-B12 ayanele, ezi seli ezibomvu zegazi azenzi kakuhle kwaye ziyatshatyalaliswa. Le meko siyibiza ngokuba yi-anemia . Kwakhona, i-B12 ibaluleke kakhulu ekuphuhlisweni nasekusindeni okunempilo kwenkqubo yethu yemithambo-luvo, oko kukuthi, ingqondo kunye nomqolo.
Ezinye izifundo zibonise ukuba iivithamini ze-B, ingakumbi i-B12, zinciphisa umngcipheko we-osteoporosis kunye nokuqhekeka kwesinqe. Nangona kunjalo, akukaqinisekiswa ngokupheleleyo ukuba ukuthatha izongezo zevithamini ze-B kunokuthintela ezi ngxaki zamathambo.
Umbono olungileyo
Nangona kunqabile kakhulu, ukunqongophala kwevithamini B12 kunokonakalisa umthambo we-optic, othwala ulwazi olubonakalayo oluvela elisweni ukuya ebuchotsheni. Oku kubizwa ngokuba yi-optic neuropathy. Oku kunokukhokelela ekulahlekelweni kokubona kancinci kancinci kunye nokukhula kwamabala angaboniyo.
Impilo yengqondo kunye nenkumbulo
Nangona uphando lubonise unxibelelwano phakathi koxinzelelo kunye namanqanaba aphantsi e-B12, akukho bungqina bokuba ukuthatha iipilisi ze-B12 kunokunyanga uxinzelelo. Nangona kunjalo, ukuvavanya amanqanaba e-B12 kubantu abaneengxaki zempilo yengqondo kunye nokuzilungisa ukuba aphantsi kunokunceda ukulawula iimpawu.
Ukunqongophala kweVithamini B12 kukwanxulunyaniswa neengxaki zengqondo, ezinokubangela izifo ezifana nesifo sika-Alzheimer.
Khawucinge nje, ukuba uhlala ulibale izinto kwaye unengxaki yokuzikisa ingqondo, kungaba ngumbono olungileyo ukubona ugqirha uze uthethe ngamanqanaba akho e-vitamin B12.
Ukuqina komzimba kunye nempilo yolusu
Usenokuba ukhe wabona iziselo ezininzi zamandla zibhengezwa njengezinevithamini B12 eninzi. Enyanisweni, ukuba uziva udiniwe ngenxa yokunqongophala kwe-B12 , ukubuyisela amanqanaba akho e-B12 kwimeko eqhelekileyo kunokunceda ukunciphisa ukudinwa kwakho kwaye kukunike amandla angakumbi. Nangona kunjalo, ukuba amanqanaba akho e-B12 sele eqhelekile, ukuthatha i-B12 eyongezelelweyo akuyi kunyusa amandla akho.
Ukunqongophala kwe-B12 kunokubangela amabala amnyama eluswini (hyperpigmentation), amabala amhlophe (vitiligo), izilonda zomlomo, kunye ne-acne. Kunokubangela nokuwa kweenwele. Ukuba iinzipho zakho zijika zibe mdaka-ngwevu okanye zibe nombala oluhlaza okwesibhakabhaka, oko kungaba luphawu lokunqongophala kwe-B12.
Ingakanani i-vitamin B12 esiyidingayo?
Ubungakanani bevithamini B12 oyifunayo ngosuku buyahluka ngokuxhomekeke kwiminyaka yakho, imikhwa yokutya, kunye neemeko zempilo. Izibonelelo eziqhelekileyo zemihla ngemihla ezicetyiswayo ziboniswe kwitheyibhile engasezantsi.
| Iqela leminyaka | Imfuneko yemihla ngemihla (ii-micrograms - mcg) |
|---|---|
| Iintsana ukuya kuthi ga kwiinyanga ezi-6 | 0.4 mcg |
| Iintsana ezineminyaka eyi-7 ukuya kweyi-12 | 0.5 mcg |
| Abantwana abaneminyaka eli-1 ukuya kweli-3 ubudala | 0.9 mcg |
| Abantwana abaneminyaka emi-4 ukuya kweyesi-8 ubudala | 1.2 mcg |
| Abantwana abaneminyaka eli-9 ukuya kweli-13 ubudala | 1.8 mcg |
| Abantu abaselula abaneminyaka eli-14 ukuya kweli-18 ubudala | 2.4 mcg |
| Abantu abadala (abaneminyaka eli-19 nangaphezulu) | 2.4 mcg |
| Oomama abakhulelweyo | 2.6 mcg |
| Oomama abancancisayo | 2.8 mcg |
Iindlela zokufumana i-B12
- Ukutya: Ungayifumana i-B12 ngokwendalo kwiimveliso zezilwanyana ezifana nenyama, intlanzi, iinkukhu, ubisi, itshizi, iyogathi, namaqanda.
- Ukutya Okuqinisiweyo: Ezinye iinkozo zesidlo sakusasa, izonka, kunye nobisi olusekwe kwizityalo zongezwa kwi-vitamin B12. Ukuba ungumntu otya imifuno/ongatyi nyama , usemngciphekweni omkhulu wokufumana ukunqongophala kwe-B12. Ke ngoko, kubalulekile ukuthetha nogqirha wakho malunga nokuthatha oku kutya kuqinisiweyo okanye isongezelelo se-B12.
- Izongezo ze-B12: Ukuba ukungabikho kakuhle kwe-B12 akukubi kangako, ugqirha wakho unokukunika iipilisi ze-B12. Ezi ziza ngendlela yeepilisi ezingaphantsi kolwimi, iipilisi zokuginya, okanye i-spray yempumlo.
- Iinaliti ze-B12: Ukuba ukungabikho kakuhle komzimba kukhulu, okanye ukuba umzimba unengxaki yokufunxa i-B12 (umz., i-Pernicious Anemia), ugqirha wakho unokukunika iinaliti ze-B12. Kusenokufuneka ufumane ezi naliti rhoqo kwiinyanga ezimbini ukuya kwezintathu ubomi bakho bonke.
Ukunqongophala kweVitamin B12 kunye nemiphumo yako
Ngenxa yokuba imizimba yethu igcina i-B12, kungathatha iminyaka ukuba iimpawu zokungabikho komzimba zibonakale. Ukuba ukrokrela ukuba unesifo sokungabikho komzimba, bona ugqirha ngokukhawuleza uze uhlolwe igazi.
| Iimpawu zokuqala zokungabikho | Iimeko ezinzulu ezinokwenzeka ukuba azinyangwa |
|---|---|
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Iphathwa njani i-B12 deficiency?
Unyango luxhomekeke kwisizathu sokungabikho kwale ngxaki.
- Ngenxa yemikhwa yokutya: Ungongeza inyama, intlanzi, kunye neemveliso zobisi ekutyeni kwakho. Abantu abatya ukutya okusekwe kwizityalo kuphela kufuneka bathathe izongezo ze-B12 okanye ukutya okuqinisiweyo.
- Ngenxa yengxaki yokufunxa: Ezinye izifo ezihlasela umzimba, ezifana nePernicious Anemia, zithintela umzimba ekuveliseni iproteni ebizwa ngokuba yiIntrinsic Factor efunekayo ukufunxa i-B12. Kwaba bantu, iipilisi ze-B12 azisebenzi kwaye kufuneka zitofwe.
- Amanye amayeza: Amanye amayeza e-gastritis (umz., i-Omeprazole, i-Esomeprazole) kunye namanye amayeza esifo seswekile anokunciphisa ukufunxwa kwe-B12. Ukuba uthatha naliphi na kula mayeza, thetha nogqirha wakho ngawo. Angacebisa isongezelelo se-B12 okanye amanye amayeza.
Okubaluleke kakhulu, ukuba ukunqongophala kwe-B12 kubangela umonakalo kwimithambo-luvo, umonakalo unokuba ngowonaphakade. Ke ngoko, kubaluleke kakhulu ukufuna iingcebiso zonyango ngokukhawuleza xa kuvela iimpawu.
Umyalezo Wokuya Ekhaya
- I-Vitamin B12 sisondlo esibalulekileyo kwinkqubo yethu yemithambo-luvo, iiseli zegazi, kunye nokuveliswa kwe-DNA.
- Oku ngokwemvelo kufumaneka kuphela ekutyeni kwezilwanyana okufana nenyama, intlanzi, ubisi, namaqanda.
- Iimpawu zokunqongophala ziquka ukudinwa kakhulu, ukuba ndindisholo, izilonda emlonyeni, ukuba mdaka, kunye neengxaki zokukhumbula.
- Lumka ngakumbi nge-B12 ukuba ungumtya wemifuno, umama okhulelweyo, okanye unengxaki yokugaya ukutya.
- Ukuba ukrokrela ukuba unesiphene se-B12 okanye ngaphambi kokuba uqale naziphi na izongezo, soloko uqhagamshelana nogqirha wakho.
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