Sonke sizwile nge-vitamin B12 ndawana thize, akunjalo? Abanye bathi umuthi ongajwayelekile ovuselela umzimba futhi unciphise ukukhathala. Abanye bathi ukuthatha i-B12 eningi kuhle kakhulu. Iyini ngempela le vithamini B12? Ibaluleke kangakanani emzimbeni wethu? Ake sixoxe ngalokhu ngaphandle kwezinkinga, ngokunembile, nangokulula.
Iyini ngempela i-vitamin B12?
Kalula nje, i-vitamin B12 iyi-vitamin B ebalulekile emizimbeni yethu. Yenza imisebenzi eminingana ebaluleke kakhulu emizimbeni yethu.
- Ukwakha amangqamuzana egazi abomvu: I-Vitamin B12 ibalulekile ekwakheni amangqamuzana egazi abomvu, athwala umoya-mpilo kuwo wonke umzimba. Ngaphandle kwalawa, singazizwa sikhathele futhi sikhathele kalula.
- Umsebenzi wesistimu yezinzwa: I-B12 isiza kakhulu ekugcineni izinzwa zethu ziphilile futhi zisebenza kahle.
- Ukukhiqizwa kwamandla: Le vithamini iyasiza futhi ekuguquleni ukudla esikudlayo kube amandla.
- Ukwakheka kwe-DNA: I-B12 nayo inegalelo ekwakhekeni kwama-molecule e-DNA aqukethe ulwazi lwezakhi zofuzo emzimbeni wethu.
Into ebalulekile ukuthi, naphezu kokubaluleka kwayo , i-vitamin B12 ayikhiqizwa yimizimba yethu . Lokhu kusho ukuthi kumelwe siyithole ngokudla nangeziphuzo noma, uma kunconywa udokotela, njengesengezo.
Cabanga nje, uma uthatha i-B12 ekudleni, ihlangana neprotheni ekhethekile esiswini sethu. Lokhu kubizwa ngokuthi 'i-intrinsic factor' . Lesi sici sangaphakathi sifana netekisi. Le tekisi yiyo ethatha i-vitamin B12 bese iyiyisa lapho idinga ukumuncwa khona emathunjini. Uma le 'tekisi' emzimbeni womuntu ingasebenzi kahle, kungakhathaliseki ukuthi idla i-B12 engakanani, ngeke iyimunce.
Sidinga malini i-B12 ngosuku?
Naphezu kwalokho abantu abaningi abakucabangayo, asidingi inani elikhulu levithamini B12 ngosuku. Umuntu omdala onempilo udinga inani elincane kakhulu, cishe ama-microgram angu-2.4 (mcg) ngosuku.
Izindaba ezinhle ukuthi umuntu odla ukudla okunempilo angahlangabezana kalula nalesi sidingo. I-Vitamin B12 itholakala kakhulu ekudleni kwezilwane.
| Uhlobo lokudla | Izibonelo |
|---|---|
| Inyama nenhlanzi | Inyama yenkomo, inkukhu, inhlanzi efana ne-tuna, i-salmon, kanye ne-mackerel. |
| Ubisi nokudla kobisi | Ubisi, iyogathi, ushizi, ubisi olunamafutha amancane. |
| Amaqanda | Iqanda linikeza ingxenye ebalulekile yesidingo sansuku zonke. |
| B12 Ukudla Okuqinisiwe | Ezinye izitsha zokudla kwasekuseni nezinkwa zine-B12 eyenziwe ngokwenziwa. |
Isibonelo, ama-ounces amathathu (cishe amagremu angu-85) e-tuna azokunikeza i-B12 oyidingayo ngosuku. Ukudla amaqanda amabili kuzokunikeza cishe ingxenye yesidingo sakho sansuku zonke.
Ukuntuleka kwe-Vitamin B12: Ubani osengozini?
Ukuntuleka kwe-Vitamin B12 akuvamile kubantu abadla ukudla okunempilo nokulinganiselayo, kodwa abanye abantu basengozini enkulu.
- Abantu abangaphezu kweminyaka engama-65: Njengoba sikhula, amazinga e-asidi esiswini ayancipha. Lokhu kungabangela ukuthi i-enzyme 'ye-intrinsic factor' esikhulume ngayo ingasebenzi kahle. Lokhu kunciphisa ukumuncwa kwe-B12.
- Ama-Vegan nama-Vegetarian: Njengoba i-B12 itholakala kakhulu ekudleni kwezilwane, labo abangakudli lokhu kudla banamathuba amaningi okuthola ukuntuleka.
- Abantu abanezifo zesimiso sokugaya ukudla: Abantu abanezifo ezifana nesifo sikaCrohn nesifo se-celiac bangase babe nokuphazamiseka kokumuncwa kwe-B12 emathunjini.
- Abantu abaye bahlinzwa esiswini noma emathunjini: Ekuhlinzweni kokunciphisa isisindo njengokuhlinzwa kwesisu, ingxenye yesisu iyasuswa, okungaphazamisa ukumuncwa kwe-B12.
- Abantu abaphuza imithi ethile yesifo sikashukela (iMetformin) isikhathi eside.
Uma uwela kunoma yisiphi salezi zigaba, kubaluleke kakhulu ukukhuluma nodokotela wakho futhi uqaphele amazinga akho e-vitamin B12.
Ziyini izimpawu zokuntuleka kwe-B12?
Ukuntuleka kwe-B12 kungabangela izimpawu ezahlukahlukene. Lezi zimpawu zivela kancane kancane.
| Isibonakaliso | Incazelo |
|---|---|
| Ukukhathala, ukusebenza ngokweqile | Ukuzizwa ukhathele ngaso sonke isikhathi, ukhathele nje. Lokhu kuyimpawu evamile. |
| Ukuba ndikindiki ezithweni zomzimba | Umuzwa wokuthuthumela ezandleni nasezinyaweni, noma umuzwa wezikhonkwane nezinaliti. Lokhu kubangelwa umphumela ezinzwa. |
| Isikhumba esikhanyayo | Ukwehla kwamangqamuzana abomvu egazi (i-anemia) kungabangela isikhumba ukuba siphenduke siphuzi noma sibe mhlophe. |
| Izilonda zomlomo nokuvuvukala kolimi | Ulimi lungase lubonakale lubomvu futhi luvuvukele, kanti nezilonda zingase zivele emakhoneni omlomo. |
| Ubunzima bokuhamba nokulahlekelwa ibhalansi | Ngenxa yemiphumela ohlelweni lwezinzwa, ungase uzizwe ungazinzile futhi ulahlekelwe yibhalansi lapho uhamba. |
| Ukulahlekelwa yinkumbulo nokudideka | Izinto ezifana nokukhohlwa izinto nokungakwazi ukugxila zingenzeka. |
Okubalulekile: Lezi zimpawu zingavela nakwezinye izimo zezokwelapha, ngakho-ke uma ubhekene nento efana nale, kungcono ukubona udokotela ukuze athole imbangela eqondile, kunokuzama ukuzixilonga.
Ingabe kuhle ngempela ukuphuza amaphilisi/imijovo ye-B12?
Lena yinganekwane enkulu kunazo zonke kubantu abaningi. Abantu abaningi bacabanga ukuthi ukuthatha amaphilisi amaningi e-B12 noma ukuthola umjovo we-B12 kuzonika umzimba amandla amaningi futhi kuqede ukukhathala.
Indaba eyiqiniso yile:
Ngaphandle kokuthi udokotela akutshele ukuthi unesifo sokuntuleka kwe-B12 ngemva kokuhlolwa kwegazi, ukuthatha ama-megadose afana nalawa ngeke kukusize ngalutho. Uma umuntu ophilile ethola i-B12 eningi kunaleyo ayidingayo, okungaphezulu kuzokhishwa emchameni, kungagcinwa emzimbeni ukuze kunikezwe "amandla engeziwe."
Ungalokothi uqale ukuthatha izithasiselo zevithamini B12 ngaphandle kokubonisana nodokotela . Ukukhathala kwakho kanye nokuba ndikindiki kungase kungabi ngenxa yokuntuleka kwe-B12. Uma kukhona esinye isizathu, ukuthatha amaphilisi e-B12 ngeke kuselaphe. Kubalulekile ukuthola imbangela yangempela bese uyelapha.
Umlayezo Wokuya Nawe Ekhaya
- I-Vitamin B12 iyisakhi esibalulekile ohlelweni lwethu lwezinzwa kanye nokukhiqizwa kwamaseli abomvu egazi.
- Abantu abadala abaningi abanempilo bangathola inani le-B12 abalidingayo ngokudla okulinganiselayo okuhlanganisa inyama, inhlanzi, amaqanda, kanye nemikhiqizo yobisi.
- Ingozi yokuntuleka kwe-B12 iphezulu kubantu asebekhulile, abadla imifino, kanye nalabo abanezimo ezithile zezokwelapha.
- Ngaphandle kokuntuleka okuqinisekiswe udokotela, akukho nzuzo ethile ekuthatheni izithasiselo ze-B12 ezinomthamo ophezulu.
- Uma unezimpawu zokuntuleka kwe-B12 (njengokukhathala okukhulu, ukuba ndikindiki ezandleni nasezinyaweni), ungenzi izinqumo ngokwakho, kodwa nakanjani bonana nodokotela futhi uthole iseluleko esifanele kanye nokwelashwa.
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