Ingabe nawe uzizwa ukhathele ngaso sonke isikhathi? Uzizwa sengathi awunawo amandla? Esinye sezizathu zalezi zinto kungaba ukuthi umzimba wakho awutholi i-vitamin B12 eyanele. I-Vitamin B12 ibalulekile empilweni yethu, kodwa iyisakhamzimba esisikhohlwa ngezinye izikhathi. Ngakho-ke namuhla sizoxoxa ngale vithamini B12, ukuthi iyenzelani imizimba yethu, ukuthi kwenzekani uma intuleka, nokuthi ingatholakala kanjani.
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Iyini ngempela i-vitamin B12? Kungani ibalulekile kithi?
Kalula nje, i-vitamin B12 iyi-vitamin encibilika emanzini esiza ngemisebenzi eminingi ebalulekile emizimbeni yethu. Cabanga ngemizimba yethu njengefektri enkulu. Le fektri ayikwazi ukusebenza kahle ngaphandle kwe-vitamin B12.
Ngokuyinhloko, lokhu kubalulekile emzimbeni wethu ngezizathu ezilandelayo:
- Ukwenza amangqamuzana abomvu egazi: Lawa mangqamuzana abomvu egazi athwala umoya-mpilo emizimbeni yethu yonke. I-Vitamin B12 ibalulekile ekukhiqizweni kwawo okufanele. Uma lokhu kuntuleka, ukukhiqizwa kwamangqamuzana abomvu egazi kungaphazamiseka, okuholela ezimweni ezifana ne-anemia.
- Ukuze kube nempilo yesimiso sezinzwa: I-Vitamin B12 ibalulekile ekusebenzeni kahle kwesimiso sezinzwa, esithwala imiyalezo esuka ebuchosheni bethu iye kuwo wonke umzimba. Isiza ekugcineni isembozo esivikelayo (i-myelin sheath) ezungeze izinzwa.
- Ekukhiqizweni kwe-DNA: I-Vitamin B12 iyisici esibalulekile ekukhiqizweni kolwazi lwezakhi zofuzo emaseli omzimba wethu, okungukuthi, i-DNA (i-Deoxyribonucleic Acid) .
Into ebaluleke kakhulu ukuthi imizimba yethu ayikwazi ukukhiqiza i-vitamin B12 ngokwayo. Kumelwe siyithole ekudleni, noma ezithasiseleni uma kudingeka. Nakuba isibindi sethu singagcina i-vitamin B12 iminyaka engaba mihlanu, uma singaqhubeki nokuyisebenzisa ekudleni, leyo ndawo yokugcina ingaphela futhi kungase kube nokuntuleka.
Sidinga i-vitamin B12 engakanani ngosuku?
Lokhu kuyahlukahluka kumuntu nomuntu. Inani olidingayo lincike ezintweni ezifana neminyaka yakho, imikhuba yokudla, izimo zezokwelapha, kanye nemithi oyiphuzayo. Nazi izilinganiso ezinconywayo zansuku zonke (kuma-microgram - mcg):
| Iqembu lobudala | Isidingo sansuku zonke (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 | 2.4 mcg |
| Omama abakhulelwe | 2.6 mcg |
| Omama abancelisayo | 2.8 mcg |
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Check Availability →Yikuphi ukudla ongakuthola ku-vitamin B12?
I-Vitamin B12 itholakala ngokwemvelo ekudleni kwezilwane, njengenyama, inhlanzi, izinkukhu, amaqanda, kanye nemikhiqizo yobisi (ubisi, ushizi, iyogathi).
Abantu abadla ukudla kwemifino noma ukudla kwe-vegan kuphela basengozini enkulu yokuthola ukuntuleka kwe-vitamin B12.
Ngoba ukudla kwezitshalo akunawo ngokwemvelo uvithamini B12. Uma ungumdli wemifino, ungahlangabezana nalesi sidingo ngokudla amaqanda nokudla okwanele kobisi. Kodwa uma ungumdli wemifino, kufanele ucabangele ukudla okune-vithamini B12 engeziwe kukho (ukudla okuqinisiwe). Isibonelo, okunye okusanhlamvu nobisi lwesoya kune-vithamini B12 engeziwe kukho. Ungathola ukuthi ukudla kuqinisiwe yini ngokubheka ilebula le-Nutrition Facts.
Izimbangela kanye nezici eziyingozi zokuntuleka kwe-vitamin B12
Njengoba sikhula, ikhono lemizimba yethu lokumunca i-vitamin B12 ekudleni lingase linciphe. Ngaphezu kwalokho, kunezinye izici eziningana ezingaba nomthelela ekushodeni kwe-B12.
- Ukuhlinzwa kwesisu: Ukuhlinzwa kokunciphisa isisindo noma ukuhlinzwa kokususa ingxenye yesisu kungaphazamisa ukumuncwa kwe-B12.
- Izifo zesistimu yokugaya ukudla: I-Atrophic gastritis , i-anemia eyingozi (lapho umzimba ungakwazi ukukhiqiza iphrotheni ekhethekile esiza umzimba ukuthi umunce i-B12), kanye nezifo ezithinta amathumbu amancane, njengesifo sikaCrohn nesifo se-Celiac .
- Ukuphuza utshwala ngokweqile: Utshwala buphazamisa ukumuncwa kwezakhamzimba.
- Imithi ethile: Eminye imithi ingaphazamisa ukumuncwa kwe-vitamin B12 uma isetshenziswa isikhathi eside. Izibonelo:
- Eminye imithi esetshenziselwa i-gastritis - ikakhulukazi i-Proton Pump Inhibitors (PPIs) .
- I-Metformin iyisidakamizwa esisetshenziselwa isifo sikashukela.
Okubalulekile: Uma uthatha lo muthi, ungalokothi uyeke ukuwuthatha ngaphandle kokubonisana nodokotela wakho. Uma usola ukuthi une-B12 deficiency, tshela udokotela wakho. Uzothatha izinyathelo ezidingekayo.
- Izifo zamasosha omzimba: Izimo ezifana nesifo sikaGraves noma iLupus .
- Ukudla: Njengoba kushiwo ngaphambili, le ngozi iphezulu kulabo abalandela ukudla okuqinile kwe-vegan.
Ziyini izimpawu zokuntuleka kwe-B12?
Izimpawu zokuntuleka kwe-B12 zingakhula kancane kancane, noma zingavela ngokuzumayo. Lezi zimpawu azifani kuwo wonke umuntu. Ithebula elingezansi lingasiza ekuchazeni lokhu kabanzi.
| Uhlobo lwesibonakaliso | Izici ezivamile zibonwe |
|---|---|
| Izici ezivamile | Ukukhathala okukhulu, ukudinwa, isikhumba esikhanyayo noma esiphuzi, ubunzima bokuphefumula, isiyezi. |
| Izici ezihlobene nesimiso sezinzwa | Ukuba ndikindiki noma ukuqaqamba kwamalungu omzimba, ubunzima bokuhamba, ukulahlekelwa yibhalansi, ukukhubazeka kokubona. |
| Izici zengqondo | Ukulahlekelwa inkumbulo, ukudideka, ukushintshashintsha kwemizwelo, ukucindezeleka. |
| Ezinye izici | Ulimi oluvuvukile, olubomvu, nolubushelelezi ( i-glossitis ), izilonda emlonyeni, ukulahlekelwa yisifiso sokudla, kanye nokwehla kwesisindo. |
Uma unalezi zimpawu, ungacabangi ukuthi kungenxa yokuntuleka kwe-B12. Kodwa-ke, akuwona umqondo omuhle ukuzishaya indiva. Into engcono kakhulu ongayenza ukubona udokotela wakho bese ukhuluma ngakho. Angahlola amazinga akho e-B12 ngokuhlolwa kwegazi okulula bese ekunikeza ukwelashwa okufanele uma kudingeka. Ukwelashwa kungafaka amaphilisi noma imijovo ye-B12.
Umlayezo Wokuya Nawe Ekhaya
- I-Vitamin B12 iyisakhi esibalulekile empilweni yamaseli ethu abomvu egazi, isimiso sezinzwa kanye ne-DNA.
- Imizimba yethu ayikwazi ukukhiqiza i-B12, ngakho-ke kumelwe siyithole ekudleni kwezilwane njengenyama, inhlanzi, amaqanda, kanye nemikhiqizo yobisi.
- Ukuguga, izimo ezithile zezokwelapha, imithi ethile, kanye nokudla okuqinile kwe-vegan kungabangela ukuntuleka kwe-B12.
- Uma uzwa izimpawu ezifana nokukhathala okukhulu, ukungakhululeki ezithweni zakho, noma ukulahlekelwa yinkumbulo, ziqaphele.
- Uma usola ukuthi unesifo sokuntuleka kwe-B12, ungaqageli, bona udokotela wakho ngokushesha ukuze akunike iseluleko.
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