Ingabe nawe uzizwa ukhathele futhi ukhathele usuku lonke? Ingabe ngezinye izikhathi uzizwa sengathi inhliziyo yakho iyashaya ngamandla, izitho zakho zibuhlungu? Noma ingabe uhlala uthola izilonda emlonyeni? Uma okukodwa noma ngaphezulu kwalokhu kujwayelekile kuwe, khona-ke umzimba wakho ungase ungabi ne-vitamin B12 eyanele. Nakuba abantu abaningi bengacabangi kanjalo, i-vitamin B12 ibalulekile ekusebenzeni kahle kwemizimba yethu. Ngakho-ke namuhla, ake sixoxe ngale vithamini B12, ukuthi ibaluleke kangakanani emizimbeni yethu, ukuthi kwenzekani uma iphansi, nokuthi yini engenziwa ngayo.
Iyini ngempela i-vitamin B12?
Kalula nje, i-vitamin B12 iyisakhi esibalulekile umzimba wethu ongakwazi ukusikhiqiza wodwa, kodwa ibalulekile. Lokhu kusho ukuthi kumelwe sithole ukudla noma, uma kudingeka, izithasiselo. Le vithamini itholakala kakhulu ekudleni kwezilwane, njengenyama, inhlanzi, ubisi namaqanda.
I-Vitamin B12 iyi-vitamin encibilika emanzini. Ngakho-ke uma une-vitamin engaphezu kwalokho umzimba wakho okudingayo, okusele kukhishwa emchameni wakho. Kodwa-ke, isibindi sakho singagcina le-vitamin cishe iminyaka emihlanu. Kodwa-ke, uma ungatholi i-B12 eyanele ekudleni kwakho, ungase ube nokuntuleka kwe-vitamin B12 ngokuhamba kwesikhathi. Ngenxa yokuthi le vithamini iqukethe i-cobalt yamaminerali, ngezinye izikhathi ibizwa ngokuthi i-cobalamin. Amazinga akho e-B12 angatholakala kalula ngokuhlolwa kwegazi.
Yiziphi izinzuzo ze-vitamin B12 emizimbeni yethu?
I-Vitamin B12 idlala indima ebaluleke kakhulu emizimbeni yethu. Ake sibheke ukuthi yenzani.
Impilo yegazi, amathambo kanye nesistimu yezinzwa
I-Vitamin B12 ibalulekile ekukhiqizweni kwe-DNA emzimbeni wethu kanye nokwakhiwa kwamangqamuzana abomvu egazi. Amangqamuzana abomvu egazi athwala umoya-mpilo kuwo wonke umzimba. Uma i-B12 ingekho eyanele, lawa maseli abomvu egazi awakheki kahle futhi ayabhujiswa. Lesi simo sibizwa ngokuthi i-anemia . Futhi, i-B12 ibaluleke kakhulu ekuthuthukisweni nasekusindeni okunempilo kwesimiso sethu sezinzwa esiyinhloko, okungukuthi, ubuchopho kanye nomgogodla.
Ezinye izifundo zikhombisile ukuthi amavithamini e-B, ikakhulukazi i-B12, anciphisa ingozi ye-osteoporosis kanye nokuqhekeka kwezinqe. Kodwa-ke, akukafakazelwa ngokusobala ukuthi ukuthatha izithasiselo zamavithamini e-B kungavimbela lezi zinkinga zamathambo.
Umbono omuhle
Nakuba kungavamile kakhulu, ukuntuleka kwe-vitamin B12 kungalimaza i-optic nerve, ethwala ulwazi olubonakalayo oluvela esweni oluya ebuchosheni. Lokhu kubizwa ngokuthi i-optic neuropathy. Lokhu kungaholela ekulahlekelweni kokubona kancane kancane kanye nokukhula kwezindawo ezingaboni.
Inhlalakahle yengqondo kanye nenkumbulo
Nakuba izifundo zibonise ukuxhumana phakathi kokucindezeleka kanye namazinga aphansi e-B12, abukho ubufakazi okwamanje bokuthi ukuthatha amaphilisi e-B12 kungakuqeda ukucindezeleka. Kodwa-ke, ukuhlola amazinga e-B12 kubantu abanezinkinga zempilo yengqondo nokuyilungisa uma ephansi kungasiza ekulawuleni izimpawu.
Ukuntuleka kwe-Vitamin B12 kuhlotshaniswa nezinkinga zokuqonda, ezingaba nomthelela ezimweni ezifana nesifo i-Alzheimer's.
Cabanga nje, uma uhlala ukhohlwa izinto futhi unenkinga yokugxilisa ingqondo, kungaba ngumqondo omuhle ukubona udokotela bese ukhuluma ngamazinga akho e-vitamin B12.
Ukuqina komzimba kanye nempilo yesikhumba
Kungenzeka ukuthi uke wabona iziphuzo eziningi zamandla zikhangiswa njengezinovithamini B12 omningi. Eqinisweni, uma uzizwa ukhathele ngenxa yokuntuleka kwe-B12 , ukubuyisela amazinga akho e-B12 esimweni esijwayelekile kungasiza ekunciphiseni ukukhathala kwakho futhi kukunike amandla engeziwe. Kodwa-ke, uma amazinga akho e-B12 esejwayelekile kakade, ukuthatha i-B12 eyengeziwe ngeke kwandise amandla akho.
Ukuntuleka kwe-B12 kungabangela amabala amnyama esikhumbeni (i-hyperpigmentation), amabala amhlophe (i-vitiligo), izilonda emlonyeni, kanye nama-acne. Kungabangela nokulahlekelwa izinwele. Uma izinzipho zakho ziphenduka umbala onsundu-ompunga noma oluhlaza okwesibhakabhaka, lokho kungaba uphawu lokuntuleka kwe-B12.
Sidinga i-vitamin B12 engakanani?
Inani levithamini B12 olidingayo ngosuku liyahlukahluka kuye ngeminyaka yakho, imikhuba yokudla, kanye nezimo zempilo. Izibonelelo ezijwayelekile zansuku zonke ezinconywayo ziboniswe kuthebula elingezansi.
| Iqembu lobudala | Isidingo sansuku zonke (ama-microgram - mcg) |
|---|---|
| Izinsana ezifika ezinyangeni ezi-6 | 0.4 mcg |
| Izinsana ezineminyaka engu-7 kuya kwengu-12 | 0.5 mcg |
| Izingane ezineminyaka engu-1 - 3 ubudala | 0.9 mcg |
| Izingane ezineminyaka engu-4 - 8 ubudala | 1.2 mcg |
| Izingane ezineminyaka engu-9 - 13 ubudala | 1.8 mcg |
| Intsha eneminyaka engu-14 - 18 | 2.4 mcg |
| Abantu abadala (abaneminyaka engu-19+) | 2.4 mcg |
| Omama abakhulelwe | 2.6 mcg |
| Omama abancelisayo | 2.8 mcg |
Izindlela zokuthola i-B12
- Ukudla: Ungathola i-B12 ngokwemvelo emikhiqizweni yezilwane efana nenyama, inhlanzi, izinkukhu, ubisi, ushizi, iyogathi namaqanda.
- Ukudla Okuqinisiwe: Okunye okusanhlamvu kwasekuseni, izinkwa, nobisi olusekelwe ezitshalweni kune-vitamin B12 engeziwe kukho. Uma ungumuntu odla imifino/ongadli imifino , usengozini enkulu yokuthola ukuntuleka kwe-B12. Ngakho-ke, kubalulekile ukukhuluma nodokotela wakho mayelana nokudla lokhu okuqinisiwe noma isithasiselo se-B12.
- Izithasiselo ze-B12: Uma ukuntuleka kwayo kungekubi kakhulu, udokotela wakho angase akunike amaphilisi e-B12. Lawa eza ngesimo samaphilisi angaphansi kolimi, amaphilisi okugwinya, noma i-spray yamakhala.
- Imijovo ye-B12: Uma ukuntuleka kwayo kukhulu, noma uma umzimba unenkinga yokumunca i-B12 (isb., i-Pernicious Anemia), udokotela wakho angakunikeza imijovo ye-B12. Kungadingeka ukuthi uthole le mijovo njalo ezinyangeni ezimbili kuya kwezintathu impilo yakho yonke.
Ukuntuleka kwe-Vitamin B12 kanye nemiphumela yako
Ngenxa yokuthi imizimba yethu igcina i-B12, kungathatha iminyaka ukuthi izimpawu zokuntuleka zibonakale. Uma usola ukuthi unesifo, bona udokotela ngokushesha bese uthola ukuhlolwa kwegazi.
| Izimpawu zokuqala zokuntuleka | Izimo ezinzima ezingase zenzeke uma zingelashwa |
|---|---|
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Ukwelashwa kokuntuleka kwe-B12 kuphathwa kanjani?
Ukwelashwa kuncike embangela yokuntuleka.
- Ngenxa yemikhuba yokudla: Ungafaka inyama, inhlanzi, kanye nemikhiqizo yobisi eyengeziwe ekudleni kwakho. Abantu abadla ukudla okusekelwe ezitshalweni kuphela kufanele bathathe izithasiselo ze-B12 noma ukudla okuqinisiwe.
- Ngenxa yenkinga yokumuncwa: Ezinye izifo ezihlasela amasosha omzimba, njenge-Pernicious Anemia, zivimbela umzimba ekukhiqizeni iphrotheni ebizwa ngokuthi i-Intrinsic Factor edingekayo ukuze imuncwe i-B12. Kulaba bantu, amaphilisi e-B12 awasebenzi futhi kumele ajovwe.
- Eminye imithi: Eminye imithi ye-gastritis (isb., i-Omeprazole, i-Esomeprazole) kanye neminye imithi yesifo sikashukela inganciphisa ukumuncwa kwe-B12. Uma uthatha noma yimuphi wale mithi, khuluma nodokotela wakho ngakho. Angase ancome isithasiselo se-B12 noma omunye umuthi.
Okubaluleke kakhulu, uma ukuntuleka kwe-B12 kubangela ukulimala kwemizwa, umonakalo ungase ube unomphela. Ngakho-ke, kubaluleke kakhulu ukufuna iseluleko sezokwelapha ngokushesha nje lapho kuvela izimpawu.
Umlayezo Wokuya Nawe Ekhaya
- I-Vitamin B12 iyisakhi esibalulekile ohlelweni lwethu lwezinzwa, amaseli egazi, kanye nokukhiqizwa kwe-DNA.
- Lokhu kutholakala ngokwemvelo kuphela ekudleni kwezilwane njengenyama, inhlanzi, ubisi namaqanda.
- Izimpawu zokuntuleka zihlanganisa ukukhathala okukhulu, ukungazweli, izilonda emlonyeni, ukuphaphatheka, kanye nezinkinga zokukhumbula.
- Qaphela kakhulu i-B12 uma ungumdli wemifino, umama okhulelwe, noma unenkinga yokumunca ukudla.
- Uma usola ukuthi unesifo sokuntuleka kwe-B12 noma ngaphambi kokuqala noma yiziphi izithasiselo, xhumana nodokotela wakho njalo.
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