Ngaba nawe uziva udiniwe ngalo lonke ixesha? Uziva ngathi awunawo amandla? Esinye sezizathu zezi zinto sinokuba umzimba wakho awufumani i-vitamin B12 eyaneleyo. I-Vitamin B12 ibalulekile kwimpilo yethu, kodwa sisondlo esisilibala ngamanye amaxesha. Ngoko ke namhlanje siza kuthetha ngale vithamini B12, into eyenzayo emzimbeni wethu, kwenzeka ntoni ukuba ayinayo, kunye nendlela yokuyifumana.
Yintoni kanye kanye i-vitamin B12? Kutheni ibalulekile kuthi?
Ngamafutshane, i-vitamin B12 yi-vitamin enyibilikayo emanzini enceda kwimisebenzi emininzi ebalulekileyo emizimbeni yethu. Cinga ngemizimba yethu njengomzi-mveliso omkhulu. Le mveliso ayinakusebenza kakuhle ngaphandle kwe-vitamin B12.
Ngokuyintloko, oku kubalulekile emzimbeni wethu ngenxa yezi zizathu zilandelayo:
- Ukwenza iiseli ezibomvu zegazi: Ezi seli zibomvu zegazi zithwala ioksijini emizimbeni yethu yonke. I-Vitamin B12 ibalulekile ekuvelisweni kwazo ngokufanelekileyo. Ukuba oku akukho, ukuveliswa kweeseli ezibomvu zegazi kunokuphazamiseka, nto leyo ekhokelela kwiimeko ezifana ne-anemia.
- Kwimpilo yenkqubo yemithambo-luvo: IVithamini B12 ibalulekile ekusebenzeni kakuhle kwenkqubo yemithambo-luvo, ethwala imiyalezo esuka engqondweni yethu iye kuwo wonke umzimba. Inceda ukugcina isigqubuthelo sokukhusela (i-myelin sheath) esijikeleze imithambo-luvo.
- Kwimveliso ye-DNA: I-Vitamin B12 yinto ebalulekileyo ekuvelisweni kolwazi lwemfuza kwiiseli zomzimba wethu, oko kukuthi, i-DNA (i-Deoxyribonucleic Acid) .
Eyona nto ibalulekileyo kukuba imizimba yethu ayinakukwazi ukuzenzela i-vitamin B12 yodwa. Simele siyifumane ekutyeni, okanye kwizongezo ukuba kuyimfuneko. Nangona isibindi sethu sinokugcina i-vitamin B12 kangangeminyaka emi-5, ukuba asiqhubeki nokuyisebenzisa ekutyeni, loo venkile inokuphela kwaye kubekho ukunqongophala.
Ingakanani i-vitamin B12 esiyidingayo ngosuku?
Oku kuyahluka kumntu nomntu. Ubungakanani obufunekayo buxhomekeke kwizinto ezifana neminyaka yakho, indlela otya ngayo, iimeko zempilo, kunye namayeza owaselayo. Nazi izixa ezicetyiswayo zemihla ngemihla (kwii-micrograms - mcg):
| Iqela leminyaka | Imfuneko yemihla ngemihla (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 | 2.4 mcg |
| Oomama abakhulelweyo | 2.6 mcg |
| Oomama abancancisayo | 2.8 mcg |
Kokuphi ukutya onokukufumana i-vitamin B12?
I-Vitamin B12 ifumaneka ngokwemvelo ekutyeni kwezilwanyana, njengenyama, intlanzi, iinkukhu, amaqanda, kunye neemveliso zobisi (ubisi, itshizi, iyogathi).
Abantu abatya ukutya kwemifuno okanye ukutya kwe-vegan kuphela basengozini enkulu yokungabikho kwe-vitamin B12.
Kuba ukutya kwezityalo akunazo i-vitamin B12 ngokwemvelo. Ukuba ungumdli wemifuno, ungahlangabezana nale mfuneko ngokutya amaqanda aneleyo kunye nokutya kobisi. Kodwa ukuba ungumdli wemifuno, kufuneka ucinge ngokutya okune-vitamin B12 eyongeziweyo (ukutya okuqinisiweyo). Umzekelo, ezinye iinkozo kunye nobisi lwesoya zine-vitamin B12 eyongeziweyo kuzo. Ungafumanisa ukuba ukutya kuqinisiwe na ngokujonga ileyibhile yeNutrition Facts.
Izizathu kunye nemingcipheko yokunqongophala kwe-vitamin B12
Njengoko sikhula, amandla omzimba wethu okufunxa i-vitamin B12 ekutyeni anokuncipha. Ukongeza, kukho nezinye izinto ezininzi ezinokubangela ukunqongophala kwe-B12.
- Utyando lwesisu: Utyando lokunciphisa umzimba okanye utyando lokususa inxalenye yesisu lunokuphazamisa ukufunxwa kwe-B12.
- Izifo zenkqubo yokugaya ukutya: I-Atrophic gastritis , i-anemia enobungozi (apho umzimba ungakwazi ukuvelisa iproteni ekhethekileyo enceda umzimba ukuba ufunxe i-B12), kunye nezifo ezichaphazela amathumbu amancinci, njengesifo sikaCrohn kunye nesifo seCeliac .
- Ukusela utywala ngokugqithisileyo: Utywala buphazamisa ukufunxwa kwezondlo emzimbeni.
- Amayeza athile: Amanye amayeza anokuphazamisa ukufunxwa kwevithamini B12 xa esetyenziswa ixesha elide. Imizekelo:
- Amanye amayeza asetyenziselwa isifo sesisu - ingakumbi iProton Pump Inhibitors (PPIs) .
- I-Metformin sisiyobisi esisetyenziselwa isifo seswekile.
- Izifo zomzimba: Iimeko ezifana nesifo sikaGraves okanye iLupus .
- Ukutya: Njengoko bekutshiwo ngaphambili, le ngozi iphezulu kwabo balandela ukutya okungqongqo kwe-vegan.
- I-Vitamin B12 sisondlo esibalulekileyo kwimpilo yeeseli zethu ezibomvu zegazi, inkqubo yemithambo-luvo kunye ne-DNA.
- Imizimba yethu ayinakukwazi ukwenza i-B12, ngoko ke kufuneka siyifumane kukutya kwezilwanyana okufana nenyama, intlanzi, amaqanda kunye neemveliso zobisi.
- Ukwaluphala, iimeko ezithile zempilo, amayeza athile, kunye nokutya okungqongqo kwe-vegan kunokubangela ukunqongophala kwe-B12.
- Ukuba ufumana iimpawu ezifana nokudinwa kakhulu, ukungakhululeki kwamalungu omzimba, okanye ukulahlekelwa yinkumbulo, ziqwalasele.
- Ukuba ukrokrela ukuba une-B12 engaphantsi, ungaqikeleli, bona ugqirha wakho ngoko nangoko ukuze akunike icebiso.
Kubalulekile: Ukuba usela eli yeza, ungaze uyeke ukulisebenzisa ngaphandle kokubonisana nogqirha wakho. Ukuba ukrokrela ukuba une-B12 engaphantsi, xelela ugqirha wakho. Uza kuthatha amanyathelo afunekayo.
Ziziphi iimpawu zokungabikho kwe-B12?
Iimpawu zokungabikho kwe-B12 zinokuvela kancinci kancinci, okanye zivele ngequbuliso. Ezi mpawu azifani kuye wonke umntu. Itheyibhile engasezantsi inokunceda ekuchazeni oku ngakumbi.
| Uhlobo lwempawu | Iimpawu eziqhelekileyo zibonwe |
|---|---|
| Iimpawu eziqhelekileyo | Ukudinwa kakhulu, ukudinwa, ulusu olukhanyayo okanye olumthubi, ubunzima bokuphefumla, isiyezi. |
| Iimpawu ezinxulumene nenkqubo ye-nervous | Ukuba ndindisholo okanye ukurhawuzelela kwamalungu omzimba, ubunzima bokuhamba, ukulahlekelwa yibhalansi, ukungasebenzi kakuhle kombono. |
| Iimpawu zengqondo | Ukulahlekelwa yinkumbulo, ukudideka, utshintsho lweemvakalelo, ukudakumba. |
| Ezinye iimpawu | Ulwimi oludumbileyo, olubomvu, noluthambileyo ( glossitis ), izilonda zomlomo, ukungabi namdla wokutya, kunye nokunciphisa umzimba. |
Ukuba unale mpawu, musa ukucinga ukuba kungenxa yokunqongophala kwe-B12. Nangona kunjalo, ayilocebo lilungileyo ukuzityeshela. Eyona nto ilungileyo onokuyenza kukubona ugqirha wakho uze uthethe ngayo. Angajonga amanqanaba akho e-B12 ngovavanyo olulula lwegazi aze akunike unyango olufanelekileyo ukuba kuyimfuneko. Unyango lunokubandakanya iipilisi okanye inaliti ye-B12.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho