Ngaba nawe uziva udiniwe kwaye ungenabomi ngalo lonke ixesha? Ngaba uyadinwa nasemva kokuba wenze into encinci? Ngaba ngamanye amaxesha uziva ngathi inkumbulo yakho ayisekho kwaye ulibale kakhulu? Nangona zininzi izizathu zoku, namhlanje sithetha ngesondlo esingathethi kakhulu ngaso, kodwa esiyimfuneko emizimbeni yethu. Loo nto yivithamini B12. Ukunqongophala koku, oko kukuthi, ukungafumani isixa esifunekayo sevithamini B12 emzimbeni, kunokuchaphazela izinto ezininzi ngaphezu kokuba ucinga. Ngoko ke namhlanje siza kuthetha ngale nto ngokweenkcukacha, ngokulula.
Yintoni kanye kanye i-vitamin B12?
Ngamafutshane, i-vitamin B12, okanye i-cobalamin njengoko oogqirha beyibiza njalo, sisondlo esibalulekileyo ekusebenzeni kwenkqubo yethu yemithambo-luvo, oko kukuthi, imithambo-luvo. Umzimba wethu awukwazi ukuyenza wedwa. Ke ngoko, kufuneka siyifumane ekutyeni okanye, ukuba kuyimfuneko, kwizongezo.
Makhe sijonge ezinye zezinto eziphambili ezenziwa yi-vitamin B12 emizimbeni yethu:
- Ukuveliswa kwe-DNA: Oku kunceda ekwenzeni i-DNA, equlethe ulwazi lwemfuza olufumaneka kwiseli nganye emzimbeni wethu.
- Ukondla Ubuchopho Nenkqubo Yemithambo-luvo: Oku kubalulekile ekusebenzeni kakuhle kwengqondo yethu kunye nenkqubo yemithambo-luvo emzimbeni wonke.
- Ukuveliswa kwamandla: Kunceda ukuguqula ukutya esikutyayo kube ngamandla (i-metabolism). Le nkqubo ikunika amandla okuhlala unamandla imini yonke.
- Ukuveliswa kweeseli ezibomvu zegazi: I-Vitamin B12 ibalulekile kwimveliso esempilweni yeeseli ezibomvu zegazi, ezithwala ioksijini emzimbeni wonke.
Khawucinge nje, xa sitya ukutya okunevithamini B12 (umzekelo, iqhekeza lentlanzi), ii-asidi ezisesiswini sethu zahlula ivithamini B12 kwiproteni ekwelo qhekeza lentlanzi. Emva koko, le vithamini B12 idibana neproteni ekhethekileyo ebizwa ngokuba yi -'intrinsic factor', eveliswa esiswini ngokwaso, kwaye ifunxwe emzimbeni. Ukuba kukho ingxaki ngale nkqubo, sinokukhula ukunqongophala kwevithamini B12.
Ngubani osengozini enkulu yokungabikho kwe-vitamin B12?
Ngokuqhelekileyo, abantu abatya ukutya okunesondlo abanamathuba amaninzi okufumana esi sifo. Nangona kunjalo, abanye abantu basengozini enkulu.
| Iqela lomngcipheko | Isizathu |
|---|---|
| Abantu abangatyi nyama/abangatyi nyama | I-Vitamin B12 ifumaneka ngokwemvelo ekutyeni kwezilwanyana okufana nenyama, intlanzi, ubisi, namaqanda. Abantu abangatyi oku kutya basengozini enkulu yokunqongophala. |
| Abantu abangaphezu kweminyaka engama-50 ubudala | Njengoko sikhula, ukuveliswa kwe-asidi esiswini kunye nokuveliswa kwezinto ezingaphakathi kuyehla, nto leyo enokunciphisa amandla okufunxa i-vitamin B12 ekutyeni. |
| Abantu abanezifo zenkqubo yokugaya ukutya | Iimeko ezifana nesifo sikaCrohn kunye nesifo se-celiac zinokuphazamisa ukufunxwa kwe-vitamin B12. Abantu abaye benza utyando lwesisu nabo basengozini. |
| Abantu abaneentlobo ezithile ze-anemia | Kwi-anemia enobungozi, umzimba awukwazi ukuvelisa 'i-intrinsic factor', ethintela ukuba ungafumani i-vitamin B12. |
Ukuba kukho ukungabikho komzimba, iimpawu ezinje ngokudinwa, ukudinwa, ukulahlekelwa yinkumbulo, kunye nokuba ndindisholo kwamalungu omzimba zinokubakho.
Iingenelo zempilo ze-vitamin B12
Ukugcina amanqanaba asempilweni e-vitamin B12 kusinika iingenelo ezininzi zempilo.
Ukunciphisa ukudinwa kunye nobuthathaka
Ukuba unesiphene sevithamini B12, ungaziva udiniwe kwaye ubuthathaka ngalo lonke ixesha. Oku kungenxa yokuba i-B12 iyimfuneko ukuvelisa amandla nokwenza iiseli ezibomvu zegazi ezithwala ioksijini. Ukusela i-B12 ngeli xesha kunokuphucula kakhulu amanqanaba akho amandla. Nangona kunjalo, uphando lufumanise ukuba ukuthatha izongezo ze-B12 akunyusi kakhulu amandla okanye ukusebenza kwezemidlalo kubantu abangenasiphene .
Ukuxhasa impilo yengqondo
IVithamini B12 inceda ekuveliseni i-serotonin, i-neurotransmitter elawula imo yethu. Ke ngoko, kubekho unxibelelwano phakathi kwamanqanaba aphantsi e-B12 kunye nokudakumba. Ezinye izifundo zibonise ukuba ukuthatha izongezo zeVithamini B12 ngelixa unyangwa ukudakumba kunokunceda ekunciphiseni iimpawu.
Ukubaluleka ngexesha lokukhulelwa
Ukunqongophala kweVithamini B12 kuqhelekile ngexesha lokukhulelwa. Kodwa kunokuchaphazela umntwana. Ukuba amanqanaba e-B12 kamama okhulelweyo aphantsi, umngcipheko womntwana wokufumana iziphene zemithambo-luvo kunye nobunzima obuphantsi bokuzalwa uyanda. Oku kunokukhokelela ekuphunyelweni yisisu kunye nokuzalwa ngaphambi kwexesha.
Kodwa khumbula, uphando oluthile lubonisa ukuba i-vitamin B12 eninzi ngexesha lokukhulelwa inokuba yingozi kumntwana. Ngoko ke, ukuba ukhulelwe okanye uzama ukukhulelwa, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba uthathe isongezelelo se-vitamin.
Umsebenzi wobuchopho kunye nenkumbulo
Nangona ukulahlekelwa yinkumbulo kuyinto eqhelekileyo xa umntu ekhula, ukunqongophala kwevithamini B12 kunokuyenza mandundu imeko. Ukuncipha kweeseli zengqondo (ii-neurons) (ukuphelelwa yingqondo) kunxulunyaniswa nokulahlekelwa yinkumbulo kunye ne-dementia. Ezinye izifundo zibonise ukuba ukugcina amanqanaba e-B12 afanelekileyo kunokulibazisa le nkqubo.
Ungayifumana njani i-vitamin B12?
Njengoko besitshilo ngaphambili, sifumana i-vitamin B12 ikakhulu ekutyeni kwezilwanyana.
| Uhlobo lokutya | Imizekelo |
|---|---|
| Intlanzi kunye neentlanzi zaselwandle | I-Salmon, i-tuna, i-mackerel, i-shrimp, ii-oysters |
| Iinyama | Inyama yenkomo (ingakumbi isibindi), inkukhu |
| Ubisi kunye neemveliso zobisi | Ubisi, itshizi, iyogathi, ubisi olungenamafutha |
| Amaqanda | Ingakumbi amaqanda |
| Ukutya Okuqinisiweyo | Iinkozo zesidlo sakusasa, ubisi lwesoya, igwele lesondlo |
Kwabo bangazityiyo iimveliso zezilwanyana, kubaluleke kakhulu ukutya ukutya okunevithamini B12 okanye bathathe izongezo njengoko ugqirha ebayalele.
Malunga nezongezo
Izongezo zeVithamin B12 ziza ngohlobo lweepilisi, iipilisi ezingaphantsi kolwimi, kunye nejeli yempumlo. Xa kukho ukungabikho kakuhle kwezakhi zomzimba, oogqirha bacebisa ukuba kufakwe inaliti .
Ugqirha wakho ngumntu ofanelekileyo ukugqiba ukuba ufuna isongezelelo, kwaye ukuba kunjalo, loluphi uhlobo kwaye lungakanani. Uza kwenza uvavanyo lwegazi ukujonga amanqanaba akho e-B12 aze akunike iingcebiso ngokufanelekileyo. Ungaze uthathe izongezo zeevithamini ngokubona kwakho.
Ingakanani i-vitamin B12 esiyidingayo ngosuku?
Imfuneko yemihla ngemihla yevithamini B12 iyahluka ngokuxhomekeke kwiminyaka. Eli nani lilinganiswa ngee-micrograms (mcg).
| Iqela leminyaka | Ukutya okucetyiswayo imihla ngemihla (mcg) |
|---|---|
| Iinyanga ezi-0-6 | 0.4 mcg |
| Iinyanga ezisi-7 ukuya kwezili-12 | 0.5 mcg |
| Iminyaka eyi-1-3 | 0.9 mcg |
| Iminyaka emi-4 ukuya kweyesi-8 | 1.2 mcg |
| Uneminyaka eyi-9-13 ubudala | 1.8 mcg |
| Iminyaka eli-14+ kunye nabantu abadala | 2.4 mcg |
| Oomama abakhulelweyo | 2.6 mcg |
| Oomama abancancisayo | 2.8 mcg |
Ngokwesiqhelo, nokuba uthatha i-vitamin B12 eninzi kakhulu, umzimba ufunxa kuphela ubungakanani obufunekayo kwaye ukhuphe okuseleyo kumchamo, ngoko ke akuyi kubangela monakalo mkhulu. Nangona kunjalo, ukuthatha iidosi eziphezulu ixesha elide kunokubangela iziphumo ebezingalindelekanga ezifana neentloko ebuhlungu, isicaphucaphu, urhudo, kunye nokungabi nazinzwane emalungeni . Kwakhona, izongezo ze-B12 zinokusebenzisana namanye amayeza, njenge-metformin, esetyenziselwa isifo seswekile. Ke ngoko, kubaluleke kakhulu ukufuna ingcebiso kagqirha.
Umyalezo Wokuya Ekhaya
- I-Vitamin B12 sisondlo esibalulekileyo kwinkqubo yethu yemithambo-luvo, ukuveliswa kwamandla, kunye nokwakheka kweeseli ezibomvu zegazi.
- Iimpawu ezinje ngokudinwa rhoqo, ubuthathaka, kunye nokulahlekelwa yinkumbulo zinokuba ziimpawu zokungabikho kwe-B12.
- Ukutya kwezilwanyana (inyama, intlanzi, ubisi, amaqanda) zezona mithombo zendalo zibalaseleyo zevithamini B12.
- Ukuba ungumntu otya imifuno/ongatyi nyama, ungaphezulu kweminyaka engama-50, okanye unezifo zenkqubo yokugaya ukutya, usemngciphekweni omkhulu wokufumana ukunqongophala kwe-B12.
- Ngaphambi kokuba uthathe isongezelelo sevithamini B12, qiniseka ukuba uqhagamshelana nogqirha wakho ukuze ufumane ukuba uyayidinga ngokwenene na kwaye ingakanani idosi efanelekileyo.
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