Ingxaki abantu abaninzi abanayo kule mihla kukudinwa nokudinwa. Ngamanye amaxesha, nokuba benza umsebenzi omncinci, baziva bediniwe kakhulu. Ngoko ke, ngamaxesha anje, abantu abaninzi bacinga, "Owu, andazi ukuba andinazo na iivithamini emzimbeni wam." Ukucinga ngolo hlobo, ukuya kwikhemesti ucele ivithamini sele kuyinto eqhelekileyo ngoku. Phakathi kwezi, enye yezona vithamini zidumileyo phakathi kwabantu abaninzi yivithamini B12. Ingakumbi kwabo bangathandi ukuginya iipilisi, iivithamini B12 gummies, eziza neencasa kwaye zinokuhlafunwa njengetoffee, zilula kakhulu. Kodwa, ngaba uyayidinga ngokwenene le nto? Zeziphi izinto ekufuneka uzilumkele xa uthatha le nto? Masithethe ngayo yonke le nto ngokweenkcukacha nangokulula namhlanje.
Ngamafutshane, yintoni i-vitamin B12?
I-Vitamin B12 sisondlo esibalulekileyo kwimisebenzi emininzi
ebalulekileyo emzimbeni wethu. Cinga ngemizimba yethu njengomatshini ontsonkothileyo. Ukuze lo matshini usebenze ngokufanelekileyo, kukho izinto ezithile ezifunekayo ngokwenene. I-Vitamin B12 yenye yezinto ezibalulekileyo. Eminye yemisebenzi yayo ephambili yile:
- Ukugcina inkqubo yemithambo-luvo isempilweni: Imithambo-luvo emzimbeni wethu wonke ifana neengcingo zombane. Ezi ziingcingo ezithwala imiyalezo esuka engqondweni iye kuwo wonke umzimba. Ezi ngcingo zemithambo-luvo zijikelezwe sisigqubuthelo esikhuselayo ( i-Myelin sheath). I-Vitamin B12 ibalulekile ekulungisweni ngokufanelekileyo kwesi sigqubuthelo nasekugcinweni kwempilo kwenkqubo yemithambo-luvo.
- Ukwenza iiseli ezibomvu zegazi : Iiseli ezibomvu zegazi zithwala ioksijini kuyo yonke iseli emzimbeni wethu. Le nkqubo yokwenza iiseli ezibomvu zegazi ifuna ivithamin B12. Xa i-B12 iphantsi, ukuveliswa kweeseli ezibomvu zegazi ezisempilweni kuyancipha, nto leyo ekhokelela kwimeko ebizwa ngokuba yi-anemia .
- Ukuveliswa kwe -DNA : I-Vitamin B12 ikwanceda ekwenzeni ulwazi lwemfuza (i-DNA) lufumaneke kwiseli nganye emzimbeni wethu.
Eyona nto ibalulekileyo kukuba imizimba yethu ayinakukwazi ukuvelisa le vithamini B12 yodwa.
Sifanele siyifumane ekutyeni esikutyayo nesikuselayo .
Ngubani ofuna isongezelelo sevithamini B12?
"Ngoko ke mhlawumbi andinayo i-B12 eyaneleyo, ngoko ke kulungile ukuba nditye i-toffee?" unokucinga. Kodwa ayinguye wonke umntu odinga oku. Ngokwesiqhelo, umntu otya ukutya okunesondlo ufumana ubungakanani be-B12 abudingayo ekutyeni. Nangona kunjalo, abanye abantu banokuba nezizathu ezithile zokunqongophala.
- Iingxaki zokutya: I-Vitamin B12 ifumaneka kakhulu ekutyeni kwezilwanyana . Oko kuthetha inyama, intlanzi, ubisi,Kwizinto ezifana namaqanda . Ngoko ke, umntu otya ukutya okusekelwe kwizityalo kuphela (iVegan) okanye umntu otya inyama neentlanzi ezincinci kakhulu (iVegetarian) usemngciphekweni omkhulu wokufumana ukunqongophala kwevithamini B12.
- Iingxaki zokugaya ukutya: Abanye abantu basenokungakwazi ukufunxa i-B12 ngokufanelekileyo nokuba batya ukutya okuquletheyo. Umzekelo, abantu abaneengxaki ezifana ne-gastritis, izifo zamathumbu (ezifana nesifo sikaCrohn ), kunye nabantu abaye benza utyando lwesisu banokuba nale ngxaki.
- Ukwaluphala: Njengoko sikhula, i-asidi yesisu iyancipha. Ngenxa yokuba le asidi inceda ekufunxeni i-B12, abantu abadala banamathuba amaninzi okufumana ukungabikho kwe-B12.
- Ezinye iimeko zonyango: I-anemia enobungozi yimeko apho amajoni omzimba ahlasela iproteni efunekayo ukuze kufunxwe i-B12. Abantu abanale meko ngokuqinisekileyo bayayidinga izongezo ze-B12.
Eyona nto ibalulekileyo kukuba, musa ukugqiba nje ukuba unesiphene se-B12 uze uthathe amayeza. Ugqirha wakho kufuneka aqinisekise ukuba unesiphene se-B12 ngokwenza uvavanyo lwegazi, kuxhomekeke kwiimpawu zakho, ukuba kuyimfuneko.
Izinto ezibalulekileyo omele uzixelele ugqirha wakho ngaphambi kokuba usebenzise eli yeza
Ukuba ugqirha wakho ucebisa ukuba uthathe isongezelelo sevithamini B12, kubaluleke kakhulu ukumnika inkcazo epheleleyo yemeko yakho yempilo. Qiniseka ukuba umxelele oku kulandelayo ngokukodwa:
| Imeko yakho yempilo | Kutheni ufanele uxelele ugqirha? (Kalula nje) |
|---|
| Ii-aleji | Qiniseka ukuba uyasixelela ukuba unayo nayiphi na i-allergies kwi-vitamin B12, i-mineral cobalt (efumaneka kwi-B12), naluphi na olunye unyango, ukutya, isithinteli, okanye umbala. |
| Izifo zamehlo ezingaqhelekanga | Ukuba unesifo samehlo esizuzwe njengesifo sikaLeber, ukuthatha i-B12 kunokubangela umonakalo kwimithambo-luvo, ngoko ke kubalulekile ukukwazi oku. |
| Ukunqongophala kwe-iron okanye i-folic acid | I-iron kunye ne-folic acid, kunye ne-B12, zibalulekile kwinkqubo yokwenza igazi. Ukuba enye ayinazo izakhamzimba, ukuthatha ezinye zodwa akuyi kunceda ngokupheleleyo. Ugqirha uza kuziqwalasela zonke ezi zinto ngaphambi kokuba agqibe ngonyango. |
| I-Megaloblastic anemia | Olu luhlobo lwe-anemia apho iiseli ezibomvu zegazi zinkulu ngokungaqhelekanga. Kubalulekile ukufumanisa ukuba ingaba imbangela kukungabikho kwe-B12 okanye yinto eyahlukileyo. |
| Ukukhulelwa okanye ukuncancisa | Ukuba ukhulelwe, uzama ukukhulelwa, okanye uncancisa, kubalulekile ukuba uxelele ugqirha wakho ngaphambi kokuba uthathe naluphi na unyango. |
Le yindlela echanekileyo yokuyisebenzisa.
Kulula kakhulu ukuyisebenzisa, kodwa kubalulekile ukuyenza ngokuchanekileyo.
- Thabatha kuphela idosi ecetyiswayo: Thabatha kuphela isixa esichazwe ngugqirha wakho okanye isixa esibhalwe kwibhotile. Musa ukucinga ukuba, "Yivithamini, kulungile ukuthatha ngaphezulu kancinci."
- Nokuba kutyiwa okanye akutyiwa: Oku kungenziwa ngaphambi, emva, okanye xa kutyiwa. Nangona kunjalo, abanye abantu banokuba neengxaki zesisu ukuba bathathwa bengenanto esiswini. Ukuba oku kuyenzeka, kuthathwe kunye nokutya.
- Ukuba unika abantwana oku: Ukuba unika abantwana oku, qiniseka ukuba ubonana nogqirha wabantwana. Imilinganiselo enikwa abantwana yahlukile.
Yintoni omawuyenze ukuba uphoswe yidosi?
Ukuba ulibele ukuthatha idosi, yithathe kwangoko xa ukhumbula. Nangona kunjalo, ukuba sele kusondele ixesha lokuthatha idosi yakho elandelayo, yitsibe idosi oyiphosileyo uze uthathe idosi yakho elandelayo ngexesha elicwangcisiweyo.
Ungaze uthathe iidosi ezimbini ngaxeshanye ukuze ubuyisele idosi oyilibeleyo. Kwenzeka ntoni ukuba uthatha kakhulu?
Ukuba ukrokrela ukuba uthathe okungaphezulu kunokuba ucinga, yiya kwiSebe
lezeMpilo eziNgxamisekileyo (ETU) lesibhedlele esikufutshane ngoko nangoko. Okanye, ungatsalela umnxeba
iZiko loLwazi lweeTyhefu leSizwe kwiSibhedlele sikaZwelonke saseColombo ukuze ufumane ingcebiso.
Zeziphi iziphumo ebezingalindelekanga omele uziqaphele?
I-Vitamin B12 ngokuqhelekileyo sisongezelelo esikhuselekileyo. Uninzi lwabantu alufumani ziphumo ebezingalindelekanga. Nangona kunjalo, kwezinye iimeko, iziphumo ebezingalindelekanga ezincinci okanye ezinzulu zinokwenzeka.
Izinto ekufuneka uzazise ugqirha wakho ngoko nangoko
Ezi ziimpawu ezingaqhelekanga kodwa ezinokuba yingozi kakhulu zokunganyamezelani komzimba. Ukuba kukho nayiphi na kwezi, yeka ukuthatha amayeza uze ubone ugqirha ngoko nangoko.
- Ukuqhambuka kwesikhumba
- Ukurhawuzelela
- Ukudumba kobuso, imilebe, ulwimi okanye umqala (oku kunokubangela ubunzima bokuphefumla)
Izinto ekufuneka uzixelele ugqirha wakho ukuba uyambona rhoqo, kodwa aziphiki
Ezi azibalulekanga kangako kwaye ziya kuphela emva kweentsuku ezimbalwa. Kodwa ukuba ziyaqhubeka okanye zikukhathaza kakhulu, thetha nogqirha wakho.
- Ukudumba (urhudo)
- Intloko ebuhlungu
- Isicaphucaphu (ukuziva ngathi uhlanza)
- Ndiziva ndidiniwe
Ndingaligcina kwaye ndililahle njani eli yeza?
Indlela yokugcina ikhuselekile
- Gcina kude nabantwana kunye nezilwanyana zasekhaya: Ngenxa yokuba ezi gummies zevithamini B12 zibukeka kwaye zinencasa efana neyetofi, abantwana abancinci banokuzijonga njengokutya kwaye batye kakhulu. Oku kunokuba yingozi. Ngoko ke qiniseka ukuba uzigcina kude nokufikeleleka nokubonakala kwabantwana .
- Gcina kubushushu begumbi: Okona kungcono, gcina phakathi kwama-20 ukuya kuma-25 degrees Celsius (ama-68 kunye nama-77 degrees Fahrenheit). Gcina kude nobushushu obugqithisileyo kunye nokufuma.
- Musa ukuyisebenzisa emva komhla wokuphelelwa: Ungaze usebenzise amayeza emva komhla wokuphelelwa ochazwe kwibhotile.
Indlela yokususa amayeza angeyomfuneko
Musa ukulahla amayeza aphelelwe lixesha okanye angafunekiyo endlwini yangasese okanye kwinkunkuma. Ayilungelanga okusingqongileyo. Eyona ndlela ilula nekhuselekileyo kukukhupha amayeza ebhotileni, uwaxube nento efana namagqabi eti asetyenzisiweyo, umhlaba wekofu, umhlaba, okanye inkunkuma yeekati, uwafake kwibhegi okanye kwisikhongozeli esivalwe kakuhle, uze uwalahle kwinkunkuma. Ukuba awuqinisekanga ngale nto, cela ingcebiso kugqirha wakho.
Umyalezo Wokuya Ekhaya
- I-Vitamin B12 sisondlo esibalulekileyo kwinkqubo yethu yemithambo-luvo kunye nokwakheka kwegazi.
- Ugqirha wakho uza kwazi ukuba ngokwenene une-B12 enqongopheleyo. Musa ukuzenzela isigqibo ngokwakho uze uqale ukuthatha izongezo zeevithamini.
- Soloko wazisa ugqirha wakho ngamanye amayeza owasebenzisayo, ezinye iimeko zempilo onazo, kunye nee-allergies.
- Iigummies zeVitamin B12 zifana netofi, ngoko ke lumka uzigcine kude nabantwana abancinci .
- Ukuba ufumana naziphi na iimpawu ezinobungozi zokunganyamezelani komzimba (ezifana nokudumba kobuso, ubunzima bokuphefumla), funa ingcebiso kagqirha ngoko nangoko.
- Njengayo nayiphi na iyeza, eli lifanele lisetyenziswe kuphela njengoko kuyalelwe ngugqirha.
I-Vitamin B12, i-Vitamin B12, ii-gummies ze-B12, ukunqongophala kwe-Vitamin B12, ukunqongophala kwe-B12, inkqubo yemithambo-luvo, i-Anemia
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