Sonke sikhe seva ngevithamini B12 ndaweni ithile, akunjalo? Abanye bathi liyeza elingaqhelekanga elivuselela umzimba kwaye linciphise ukudinwa. Abanye bathi ukuthatha ivithamini B12 eninzi kulungile kakhulu. Yintoni kanye kanye le vithamini B12? Ibaluleke kangakanani emzimbeni wethu? Masithethe ngale nto ngaphandle kweengxaki, ngokuchanekileyo, nangokulula.
Yintoni kanye kanye i-vitamin B12?
Ngamafutshane, i-vitamin B12 yi-vitamin B ebalulekileyo emizimbeni yethu. Yenza imisebenzi emininzi ebaluleke kakhulu emizimbeni yethu.
- Ukwenza iiseli ezibomvu zegazi: I-Vitamin B12 ibalulekile ekwenzeni iiseli ezibomvu zegazi, ezithwala ioksijini emzimbeni wonke. Ngaphandle kwezi, sinokuziva sidiniwe kwaye sidiniwe.
- Umsebenzi wenkqubo yemithambo-luvo: I-B12 inceda kakhulu ekugcineni imithambo-luvo yethu isempilweni kwaye isebenza kakuhle.
- Ukuveliswa kwamandla: Le vithamini ikwanceda ekuguquleni ukutya esikutyayo kube ngamandla.
- Ukwakheka kwe-DNA: I-B12 ikwanegalelo ekwakhiweni kweemolekyuli ze-DNA eziqulethe ulwazi lwemfuza emzimbeni wethu.
Into ebalulekileyo kukuba, nangona ibalulekile , i-vitamin B12 ayiveliswa yimizimba yethu . Oku kuthetha ukuba simele siyifumane ngokutya nangesiselo okanye, ukuba sicetyiswe ngugqirha, njengesongezelelo.
Khawucinge nje, xa uthatha i-B12 ekutyeni, idibana neproteni ekhethekileyo esiswini sethu. Oku kubizwa ngokuba yi -'intrinsic factor' . Le nto ingaphakathi ifana neteksi. Le teksi yiyo ethatha i-vitamin B12 ize iyise apho kufuneka ifunxwe khona emathunjini. Ukuba le 'teksi' emzimbeni womntu ayisebenzi kakuhle, nokuba batya i-B12 engakanani na, abayi kuyifunxwa.
Ingakanani i-B12 esiyidingayo ngosuku?
Nangona abantu abaninzi becinga njalo, asidingi vithamini B12 eninzi ngosuku. Umntu omdala osempilweni udinga umlinganiselo omncinci kakhulu, malunga ne -2.4 micrograms (mcg) ngosuku.
Iindaba ezimnandi zezokuba umntu otya ukutya okunesondlo angahlangabezana nale mfuneko ngokulula. I-Vitamin B12 ifumaneka kakhulu ekutyeni kwezilwanyana.
| Uhlobo lokutya | Imizekelo |
|---|---|
| Inyama nentlanzi | Inyama yenkomo, inkukhu, intlanzi efana ne-tuna, i-salmon, kunye ne-mackerel. |
| Ubisi kunye nokutya kobisi | Ubisi, iyogathi, itshizi, ubisi olungenamafutha. |
| Amaqanda | Iqanda linika inxalenye ebalulekileyo yemfuneko yemihla ngemihla. |
| Ukutya okuQinisekisiweyo kwe-B12 | Ezinye iinkozo zesidlo sakusasa kunye nezonka zongezwa nge-B12 ngokwenziwa. |
Umzekelo, ii-ounces ezi-3 (malunga neegram ezingama-85) ze-tuna ziya kukunika i-B12 oyifunayo ngosuku. Ukutya amaqanda amabini kuya kukunika malunga nesiqingatha semfuno yakho yemihla ngemihla.
Ukunqongophala kweVitamin B12: Ngubani osengozini?
Ukunqongophala kweVithamin B12 kunqabile kubantu abatya ukutya okunempilo nokunesondlo, kodwa abanye abantu basengozini enkulu.
- Abantu abangaphezu kwama-65: Njengoko sikhula, amanqanaba e-asidi esiswini ayancipha. Oku kunokubangela ukuba i-enzyme 'ye-intrinsic factor' esithethe ngayo ingasebenzi kakuhle. Oku kunciphisa ukufunxwa kwe-B12.
- Abantu abatya imifuno kunye nabantu abatya imifuno: Ekubeni i-B12 ifumaneka kakhulu ekutyeni kwezilwanyana, abo bangazityiyo ezi zinto banokuba nokungabikho kokutya.
- Abantu abanezifo zenkqubo yokugaya ukutya: Abantu abanezifo ezifana nesifo sikaCrohn kunye nesifo se-celiac basenokuba nokuphazamiseka kokufunxwa kwe-B12 emathunjini.
- Abantu abaye batyandwa esiswini okanye emathunjini: Kwiinkqubo zokunciphisa umzimba ezifana notyando lwesisu, inxalenye yesisu iyasuswa, nto leyo enokuphazamisa ukufunxwa kwe-B12.
- Abantu abasebenzisa amayeza athile esifo seswekile (iMetformin) ixesha elide.
Ukuba uwela nakweyiphi na kwezi ndidi, kubaluleke kakhulu ukuthetha nogqirha wakho kwaye uqaphele amanqanaba akho e-vitamin B12.
Ziziphi iimpawu zokungabikho kwe-B12?
Ukunqongophala kwe-B12 kunokubangela iimpawu ezahlukeneyo. Ezi mpawu zibonakala kancinci kancinci.
| Uphawu | Inkcazo |
|---|---|
| Ukudinwa, ukusebenza kakhulu | Ukudinwa ngalo lonke ixesha, ukudinwa nje. Olu luphawu oluqhelekileyo. |
| Ukungabi nangqondo kwamalungu | Ukurhawuzelela ezandleni nasezinyaweni, okanye ukuziva ngathi kukho iinaliti. Oku kubangelwa kukusebenza kwemithambo-luvo. |
| Ulusu olukhanyayo | Ukuncipha kweeseli ezibomvu zegazi (i-anemia) kunokubangela ukuba ulusu lube tyheli okanye lube mhlophe. |
| Izilonda zomlomo kunye nokudumba kolwimi | Ulwimi lusenokubonakala lubomvu kwaye ludumbile, kwaye izilonda zinokuvela nakwiikona zomlomo. |
| Ubunzima bokuhamba kunye nokulahlekelwa yibhalansi | Ngenxa yemiphumo kwinkqubo yemithambo-luvo, unokufumana ukungaqini kunye nokulahlekelwa yibhalansi xa uhamba. |
| Ukulahlekelwa yinkumbulo kunye nokudideka | Izinto ezifana nokulibala izinto nokungakwazi ukugxila zinokwenzeka. |
Kubalulekile: Ezi mpawu zinokubakho nakwezinye iimeko zonyango, ngoko ke ukuba ufumana into efana nale, kungcono ukubona ugqirha ukuze afumanise unobangela, kunokuba uzame ukuzixilonga.
Ingaba kulungile ngokwenene ukuthatha iipilisi/iinaliti ze-B12?
Le yeyona ntsomi inkulu phakathi kwabantu abaninzi. Abantu abaninzi bacinga ukuba ukuthatha iipilisi ze-B12 ezininzi okanye ukufumana inaliti ye-B12 kuya kunika umzimba amandla amaninzi kwaye kuphelise ukudinwa.
Ibali lokwenyani leli:
Ngaphandle kokuba ugqirha ekufumanise ukuba une-B12 deficiency emva kovavanyo lwegazi, ukuthatha ii-megadoses ezinje ngale akuyi kukunceda nganto. Ukuba umntu ophilileyo ufumana i-B12 engaphezulu kunaleyo ayidingayo, loo nto igqithisileyo iya kukhutshwa kumchamo, ingagcinwa emzimbeni ukuze inike "amandla angaphezulu."
Ungaze uqale ukuthatha izongezo zevithamini B12 ngaphandle kokubonisana nogqirha . Ukudinwa kwakho kunye nokungaziva kakuhle kusenokungabi ngenxa yokunqongophala kwe-B12. Ukuba kukho esinye isizathu, ukuthatha iipilisi ze-B12 akuyi kuyinyanga. Kubalulekile ukufumana unobangela wokwenyani kwaye uwunyange.
Umyalezo Wokuya Ekhaya
- I-Vitamin B12 sisondlo esibalulekileyo kwinkqubo yethu yemithambo-luvo kunye nokuveliswa kweeseli ezibomvu zegazi.
- Uninzi lwabantu abadala abasempilweni banokufumana i-B12 abayidingayo ngokutya okunesondlo okuquka inyama, intlanzi, amaqanda kunye neemveliso zobisi.
- Umngcipheko wokunqongophala kwe-B12 uphezulu kubantu abadala, abantu abatya imifuno, kunye nabo baneengxaki ezithile zempilo.
- Ngaphandle kokungabikho kolwazi oluqinisekisiweyo ngugqirha, akukho nzuzo ikhethekileyo ekuthatheni izongezo ze-B12 ezinedosi ephezulu.
- Ukuba uneempawu zokungabikho kwe-B12 (ezifana nokudinwa kakhulu, ukuba ndindisholo ezandleni nasezinyaweni), musa ukwenza izigqibo wedwa, kodwa ngokuqinisekileyo bonana nogqirha kwaye ufumane iingcebiso ezifanelekileyo kunye nonyango.
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