Izinto ekufuneka uzazi malunga nokunqongophala kweVithamini B12!

Ngaba uhlala uziva udiniwe kwaye udiniwe? Mhlawumbi uphelelwa yimdla wokutya, okanye uziva ngathi inkumbulo yakho iya isiba mandundu. Ezi ayizozinto nje ezingaqhelekanga, usenokuba awunayo i-vitamin B12 . Namhlanje, masithethe ngokuba yintoni i-vitamin B12 esweleyo , kutheni ibalulekile kuthi, kunye nendlela yokuyiphepha.

Yintoni iVithamin B12? Kutheni ibaluleke kangaka kuthi?

Ngamafutshane, iVithamini B12 sisondlo esibalulekileyo emzimbeni wethu. Le vithamini isebenza njengomsebenzi omncinci emzimbeni wethu. Eyona nto iphambili kukuba inceda ekwenzeni iiseli ezibomvu zegazi emzimbeni wethu. Uyazi, iiseli ezibomvu zegazi zezona zithwala ioksijini emzimbeni wonke. Kwakhona, le vithamini B12 iyimfuneko ukwenza iDNA emzimbeni wethu. I-DNA lulwazi lwemfuza kwiiseli zethu. Khawucinge nje, icebo leseli nganye emzimbeni wethu likule DNA. Ngoko ke kufuneka uqonde ukuba oku kubaluleke kangakanani?

Imizimba yethu ayinakukwazi ukuzenzela i-vitamin B12 yodwa. Ngoko ke, kufuneka siyifumane ekutyeni esikutyayo. Ukutya kwezilwanyana , okufana nenyama, intlanzi, ubisi, namaqanda , kutyebile kakhulu kwi-vitamin B12. Ngamanye amaxesha, ukutya okufana nesonka , iinkozo zesidlo sakusasa, kunye negwele lesondlo nako kongezwa i-vitamin B12 kuzo. Oku kubizwa ngokuba 'kukutya okuqinisiweyo'.

Umntu omdala oqhelekileyo udinga malunga ne-2.4 micrograms (mcg) yevithamini B12 ngosuku. Nangona kunjalo, oomama abakhulelweyo nabancancisayo bafuna ngaphezulu kancinci. Ubungakanani obufunekayo kwiintsana nabantwana buyahluka ngokuxhomekeke kwiminyaka yabo.

Imizimba yethu ifunxa njani iVithamin B12?

Imizimba yethu ayinakukwazi ukufunxa nje i-vitamin B12 esiyifumana ekutyeni. Kukho inkqubo encinci yokwenza oko. Kukho amanyathelo amabini aphambili oku:

1. Eyokuqala: I-Hydrochloric acid esiswini sethu iyayicola i-vitamin B12 ekutyeni esikutyayo.

2. Inyathelo lesibini: Le vithamini B12 yahlulwe yaza yadityaniswa neproteni ekhethekileyo eveliswa esiswini sethu. Oku kubizwa ngokuba yi -'intrinsic factor' .

Kuphela emva kokuba le 'intrinsic factor' idityaniswe nayo apho inkqubo yethu yokugaya ukutya ikwaziyo ukufunxa i-vitamin B12 ngokufanelekileyo. Uyaqonda? Ukuba naliphi na kula manyathelo mabini alihambi kakuhle, nokuba sitya i-vitamin B12 engakanani na, umzimba wethu awuyi kukwazi ukuyifunxa.

Yintoni i-anemia ebangelwa kukunqongophala kwe-vitamin B12?

Usenokuba ukhe weva igama elithi 'anemia'. Le anemia inokubangelwa kukunqongophala kwevithamini B12. Ibizwa ngokuba yi -vitamin B12 deficiency anemia .

Kuba, njengoko benditshilo ngaphambili, i-vitamin B12 ibalulekile ekwenzeni iiseli ezibomvu zegazi ezisempilweni. Ngoko ke, xa i-vitamin B12 incinci emzimbeni, ayinakukwazi ukwenza iiseli ezibomvu zegazi ngokufanelekileyo. Kulapho ke kuvela khona le anemia. Kodwa kubalulekile ukukhumbula ukuba abanye abantu banokuba nokungabikho kwe-vitamin B12 ngaphandle kokuba ne-anemia.

Ngubani onokuthi abe nobunzima bokunqongophala kweVithamini B12? Kuxhaphake kangakanani oku?

Enyanisweni, nabani na oneminyaka emininzi unokufumana ukungabikho kwevithamini B12. Nangona kunjalo, le meko ixhaphake kancinci kubantu abangaphezu kweminyaka engama-60 ubudala , xa ithelekiswa namanye amaqela eminyaka.

Ngokwezibalo, phakathi kwe-1.5% kunye ne-15% yabemi ngokubanzi kucingelwa ukuba banesiphene se-vitamin B12. Ukuxhaphaka kwabo ngokweminyaka kulandelayo:

• Ubuncinane i-3% yabantu abaphakathi kweminyaka engama-20 ukuya kwengama-39 ubudala.
• Ubuncinane i-4% yabantu abaphakathi kweminyaka engama-40 ukuya kwengama-59 ubudala.
• Ubuncinane i-6% yabantu abaneminyaka engama-60 nangaphezulu.

Ngoko ke, mhlawumbi uyaqonda ukuba le asinto ingaziwayo kangako.

Yintoni ebangela ukunqongophala kwe-vitamin B12?

Kukho izizathu ezibini eziphambili zokuba kutheni ukungabikho kwevithamini B12 kunokwenzeka. Esinye kukuba awufumani ivithamini B12 eyaneleyo ekutyeni okutyayo. Esinye kukuba nokuba utya ukutya okuqulethe ivithamini B12, umzimba wakho awukwazi ukuyifunxa kakuhle . Kukho izizathu ezahlukeneyo zokuba ezi meko zinokwenzeka. Makhe sijonge ukuba zeziphi:

• Ukunqongophala kwevithamini B12 ekutyeni: Oku kunqongophala kunokwenzeka kubantu abangatyi ukutya okwaneleyo okunevithamini B12 ngokwendalo (njengenyama, intlanzi, kunye neemveliso zobisi), okanye abangatyi ukutya okunevithamini B12. Oku kubaluleke kakhulu kubantu abangadliyo ngokupheleleyo okanye abangatyi imifuno .
• I-Gastritis: I-Gastritis kukudumba kolwelo lwesisu. Le yimbangela eqhelekileyo yokunqongophala kwe-vitamin B12. Oku kungenxa yokuba, xa une-gastritis, ukuveliswa kwe-hydrochloric acid esiswini kunokuncipha. Njengoko benditshilo ngaphambili, le acid ibalulekile ekufunxeni i-vitamin B12.
• I-anemia eyingozi: Le yimeko engaqhelekanga. Abantu abanale meko abakwazi ukwenza iproteni ebizwa ngokuba yi-intrinsic factor. Le nto ibalulekile emzimbeni ukuze umzimba ukwazi ukufunxa i-vitamin B12. Ngoko ke, xa oku kungekho, kubakho ukungabikho kwe-vitamin B12.
• Izifo zenkqubo yokugaya ukutya: Izifo ezichaphazela inkqubo yokugaya ukutya, ezifana nesifo sikaCrohn kunye nesifo seCeliac, zinokuthintela umzimba ekufumaneni i-vitamin B12 ngokufanelekileyo.
• Utyando: Abantu abaye benza utyando lwesisu, njengotyando lwesisu olubizwa ngokuba yi-gastric bypass ukuze banciphise umzimba, banokuba nobunzima bokufunxa i-vitamin B12.
• Ingxaki yokusebenzisa utywala: Le meko ingonakalisa indlela yakho yokugaya ukutya kwaye ibangele ukunqongophala kwevithamini B12.
• Ukunqongophala kweTranscobalamin II: Esi sisifo esingaqhelekanga kakhulu, esibangelwa yimfuza. Siyenzeka xa ivithamin B12 (ekwabizwa ngokuba yicobalamin) ingathuthwanga kakuhle emzimbeni.

Zithini iimpawu zokunqongophala kweVithamini B12?

Ukunqongophala kweVithamin B12 kunokubangela iimpawu zomzimba, zemithambo-luvo, nezengqondo . Ezi mpawu zinokubonakala kancinci kancinci kwaye zinokwanda ngokuhamba kwexesha. Abanye abantu banokuba namanqanaba aphantsi eVithamin B12 kodwa bangabonakalisi zimpawu. Kwakhona, iimpawu zemithambo-luvo okanye umonakalo unokwenzeka nokuba akukho anemia (ukungabikho kweeseli ezibomvu zegazi).

Makhe sibone ukuba zeziphi ezi mpawu ziqhelekileyo:

Iimpawu zomzimba ngokubanzi:

• Ndiziva ndidiniwe kakhulu kwaye ndibuthathaka ngalo lonke ixesha.
• Iimeko ezinje ngesicaphucaphu, ukuhlanza, okanye urhudo.
• Ukulahlekelwa yintliziyo.
• Ukuhla ukusinda.
• Izilonda emlonyeni okanye kulwimi.
• Ukutyheli kolusu.

Iimpawu ze-neurological:

• Ukungaziva mnandi okanye ukurhawuzelelwa ziingalo.
• Iingxaki zokubona.
• Ukulibala izinto okanye ukuphazamiseka lula .
• Ubunzima bokuhamba okanye ukuthetha njengangaphambili.

Iimpawu zengqondo:

• Iimvakalelo ezifana nokudakumba .
• Ukucaphuka ngokukhawuleza, ukucaphuka.
• Utshintsho kwiimvakalelo zakho nakwindlela oziphethe ngayo.

Ukuba unenye okanye ngaphezulu kwezi mpawu, musa ukucinga ukuba kungenxa yokunqongophala kwevithamini B12. Nangona kunjalo, kungcono ukubona ugqirha ukuze akunike ingcebiso.

Indlela yokubona ukunqongophala kweVitamin B12?

Ukunqongophala kweVithamini B12 ngamanye amaxesha kunokuba nzima ukukufumanisa, kuba akusoloko kubangela iimpawu, okanye iimpawu zinokufana nezo zokungabikho kokutya okunempilo. Ke ngoko, oogqirha badla ngokucebisa uvavanyo lwegazi kubantu abasengozini enkulu yokuhlaselwa yile ngxaki.

Uvavanyo oluphambili lokuchonga ngokuchanekileyo ukungabikho kwe-vitamin B12 kukubalwa kwegazi okupheleleyo (i-CBC) kunye novavanyo lwegazi lwe-vitamin B12.Ukuba inqanaba le-vitamin B12 egazini lomntu lingaphantsi kweeyunithi ezili-150 kwi-milliliter nganye, kuthathwa ngokuba unesiphene se-vitamin B12.

Iphathwa njani le nto?

Iindaba ezimnandi zezokuba ukunqongophala kwevithamini B12 kunokunyangeka. Kunyangwa ngevithamini B12 ngokwayo. Ngokuqhelekileyo, kusetyenziswa uhlobo lwevithamini B12 olubizwa ngokuba yi-cyanocobalamin . Ngokuxhomekeke kwisizathu sokunqongophala kwakho, unokufuna unyango kuphela de amanqanaba akho evithamini B12 abuyele esiqhelweni, okanye unokufuna ukuthatha ivithamini B12 ubomi bakho bonke.

Kukho iindlela ezahlukeneyo zokunyanga ukungabikho kwe-vitamin B12:

• Amayeza omlomo eVithamin B12.
• Iinaliti zeVithamin B12 ezifakwa kwimisipha.
• Ijeli yempumlo yevithamini B12.
• I-spray ye-Vitamin B12 empumlweni.

Ugqirha uza kugqiba ukuba loluphi unyango olulungele wena.

Ngubani osengozini enkulu yokungabikho kweVitamin B12?

Abanye abantu banamathuba amaninzi okuba nokungabikho kwevithamini B12. Makhe sijonge ezi zinto ziyingozi:

• Ukuba neminyaka engaphezu kwama-75 ubudala: Njengoko sikhula, amandla emizimba yethu okufunxa i-vitamin B12 ayancipha, ngoko ke abantu abangaphezu kwama-75 ubudala basengozini enkulu yokufumana olu nqongophalo.
• Ukuba nesifo senkqubo yokugaya ukutya: Abantu abanezifo zenkqubo yokugaya ukutya ezifana nesifo seCeliac okanye isifo sikaCrohn banengxaki yokufunxa i-vitamin B12.
• Ukulandela ukutya okungenazo iivithamini okanye ukutya kwemifuno kuphela: Njengoko benditshilo ngaphambili, i-vitamin B12 ifumaneka ngokwemvelo ekutyeni kwezilwanyana. Ngoko ke, ukuba abantu abalandela olu hlobo lokutya abadli ukutya okwaneleyo okune-vitamin B12, banokuba nolu nqongophalo.
• Ukusela amayeza athile: Amanye amayeza anokubangela amanqanaba aphantsi e-vitamin B12 emzimbeni. Umzekelo:
• I-Metformin yesifo seswekile.
• IiProton Pump Inhibitors (PPIs) zesifo segastritis kunye nokudumba kwe-esophagus (GERD - Gastroesophageal Reflux Disease) kunye nezilonda zesisu (Peptic ulcers).
• Ii-histamine H2 blockers, ezinciphisa i-asidi yesisu.
• Iipilisi zokulawula ukukhulelwa ezithathwa ngomlomo .
• Ukuba ne-Sjögren's syndrome: Abantu abanale meko banamathuba aphindwe kathandathu okuba nokungabikho kwe-vitamin B12.
• Ukusela utywala ngokugqithisileyo: Ukusela utywala rhoqo kunokonakalisa indlela yokugaya ukutya kwaye kukhokelela ekuswelekeni kwe-vitamin B12.

Ungayiphepha njani i-Vitamin B12?

Abantu abaninzi banokuthintela ukunqongophala kwevithamini B12 ngokongeza ukutya okwaneleyo okunevithamini B12 ekutyeni kwabo.

Iindlela zokufumana i-vitamin B12 zezi:

• Iimveliso zezilwanyana: Inyama ebomvu, intlanzi, iinkukhu, amaqanda, ubisi, kunye nezinye iimveliso zobisi zizityebi kwi-vitamin B12.
• Ukutya okuqinisiweyo: Oku kukutya okungenazo i-vitamin B12 ngokwendalo, kodwa kongezwe i-vitamin B12. Imizekelo ibandakanya ezinye iinkozo zesidlo sakusasa, igwele lesondlo, ubisi lwezityalo, kunye nesonka. Xa uthenga ukutya, jonga ilebheli yeenkcukacha zesondlo ukuze ubone ukuba i-vitamin B12 yongeziwe na.
• Izongezo zokutya: Ii-multivitamin ezininzi ziqulathe i-vitamin B12. Kukwakho nezongezo eziqulathe i-vitamin B12 kuphela. Cela ugqirha wakho okanye ikhemisti ukuba akukhethele izongezo ezifanelekileyo.

Ezinye izinto ezinokunceda ekuthinteleni ukunqongophala kwe-vitamin B12 ziquka:

• Nciphisa okanye uyeke ukusela utywala: Ukusela utywala rhoqo kunokonakalisa indlela yakho yokugaya ukutya kwaye kwenze kube nzima ukufunxa i-vitamin B12.
• Ukulawula inkqubo yakho yokugaya ukutya kakuhle ukuba unesifo esifana nesifo sikaCrohn okanye isifo sikaCeliac: Ukuba unesifo sikaCrohn okanye isifo sikaCeliac, landela imiyalelo kagqirha wakho ngononophelo ukuze uhlale usempilweni.

Ithini ingqikelelo yomntu onesiphene seVithamini B12? (Ingqikelelo)

Ukusinda komntu onesiphene sevithamini B12 kuxhomekeke ekubeni isiphene siqatshelwa kwaye sinyangwa ngokukhawuleza kangakanani . Ukuba isiphene siqatshelwa kwangethuba, iimpawu ezininzi zinokuphucuka ngonyango. Ngokuxhomekeke kwisizathu sesiphene sakho, kunokufuneka uthathe amayeza ixesha elifutshane, okanye unokufuneka uthathe amayeza ubomi bakho bonke.

Nangona kunjalo, ukuba ukunqongophala kwevithamini B12 akunyangwa, kunokubangela iziphumo ebezingalindelekanga ezihlala ixesha elide ezichaphazela inkqubo yemithambo-luvo kunye nengqondo . Ezinye zeziphumo ebezingalindelekanga ezibi kakhulu zokunqongophala kwevithamini B12 ziquka:

• Ubuthathaka bemithambo-luvo kwimilenze (i-Peripheral neuropathy).
• Ukuwohloka komqolo.
• Ukukhubazeka komzimba.
• Ukungakwazi ukulawula amathumbu nomchamo (Ukungakwazi ukuzibamba kunye/okanye ukungakwazi ukuzibamba).
• Ukungasebenzi kakuhle kwe-erectile.
• Uxinzelelo.
• I-paranoia kunye neengcinga eziphosakeleyo.
• Ukulahlekelwa yinkumbulo.

Kungoko ke kubalulekile ukufuna iingcebiso zonyango ngokukhawuleza ukuba unezi mpawu.

Ufanele uye nini kugqirha?

Ukuba uneempawu zokunqongophala kwevithamini B12, okanye ukuba usemngciphekweni wokufumana oku kunqongophala, bona ugqirha ngokukhawuleza uze ubuze ukuba ufuna uvavanyo lwegazi na ukujonga amanqanaba akho evithamini B12. Ukuba sele ufunyenwe une-vitamin B12 enqongopheleyo kwaye ufumana unyango, ungalibali ukwazisa ugqirha wakho ukuba ubonakalisa naziphi na iimpawu ezintsha nezikhathazayo.

I-Vitamin B12 yivithamini ebalulekileyo kwimpilo yethu. Uninzi lwabantu lunokufumana ngokwaneleyo ekutyeni kwabo kwaye baphephe ukunqongophala kwayo. Ukuba unezinto ezinobungozi okanye ubonakalisa iimpawu, kububulumko ukubona ugqirha ngokukhawuleza ukuze kuhlolwe amanqanaba egazi lakho.

Ngoko ke, sithini isigidimi esifanele sisikhumbule kweli bali?

Kulungile, nazi izinto ekufuneka uzikhumbule koko sithethe ngako:

• I-Vitamin B12 sisondlo esibalulekileyo emizimbeni yethu. Ibalulekile ekwenzeni iiseli ezibomvu zegazi, i-DNA, kunye nokugcina inkqubo yemithambo-luvo isempilweni.
• Imizimba yethu ayinakukwazi ukuyenza yodwa. Sifanele siyifumane ekutyeni. Ininzi inyama, intlanzi, ubisi, namaqanda. Abantu abangatyi nyama kufuneka batye ukutya okunevithamini B12 okanye izongezo.
• Ukunqongophala kweVithamini B12 kunokubangela iimpawu ezahlukeneyo ezifana nokudinwa, ukuphelelwa ngumdla wokutya, ukulibala, ukuba ndindisholo kwamalungu omzimba, kwaye ngamanye amaxesha i-anemia .
• Le ngxaki inganyangeka ukuba ifunyenwe kwaye inyangwe kwangethuba. Ukuba ibambezelekile, inokubangela umonakalo kwinkqubo yemithambo-luvo.
• Ukuba unale mpawu, okanye ukuba unezinto ezikubangela umngcipheko (ingakumbi ukuba ungumntu omdala, ungumntu otya imifuno kuphela, okanye usela amayeza athile), ngokuqinisekileyo kuya kufuneka ubone ugqirha ukuze akunike ingcebiso. Oku kunokufunyanwa lula ngovavanyo lwegazi.

Ngoko ke, khathalela impilo yakho. Yitya ukutya okunesondlo. Ukuba uziva ngathi kukho into engalunganga, ungaze unqikaze ukuthetha nogqirha ngayo. Impilo entle kuwe!

I- Vitamin B12, ukunqongophala kwe-Vitamin B12, i-Anemia, iimpawu, unyango, izizathu, uthintelo, isondlo, impilo