Ingabe nawe uzizwa ukhathele futhi ungenampilo ngaso sonke isikhathi? Ingabe uyakhathala ngisho nangemva kokwenza into encane? Ingabe ngezinye izikhathi uzizwa sengathi inkumbulo yakho iyantula kancane futhi ukhohlwa kakhulu? Nakuba kunezizathu eziningi zalokhu, namuhla sikhuluma ngesakhamzimba esingakhulumi kakhulu ngaso, kodwa esibalulekile emizimbeni yethu. Leso yi-vitamin B12. Ukuntuleka kwalokhu, okungukuthi, ukungatholi inani elidingekayo le-vitamin B12 emzimbeni, kungathinta izinto eziningi kakhulu kunalokho ocabanga. Ngakho-ke namuhla sizokhuluma ngalokhu ngokuningiliziwe, kalula kakhulu.
Iyini ngempela i-vitamin B12?
Kalula nje, i-vitamin B12, noma i-cobalamin njengoba odokotela beyibiza kanjalo, iyisakhi esibalulekile ekusebenzeni kwesimiso sethu sezinzwa, okungukuthi, imizwa. Umzimba wethu awukwazi ukuzenzela wona. Ngakho-ke, kumelwe sikuthole ekudleni noma, uma kudingeka, ezithasiselo.
Ake sibheke ezinye zezinto eziyinhloko i-vitamin B12 ezenzela umzimba wethu:
- Ukukhiqizwa kwe-DNA: Lokhu kusiza ekwakheni i-DNA, equkethe ulwazi lwezakhi zofuzo olutholakala kuwo wonke amaseli emzimbeni wethu.
- Ukondla Ubuchopho Nesimiso Sezinzwa: Lokhu kubalulekile ekusebenzeni kahle kobuchopho bethu kanye nesimiso sezinzwa emzimbeni wonke.
- Ukukhiqizwa kwamandla: Kusiza ukuguqula ukudla esikudlayo kube amandla (i-metabolism). Le nqubo ikunika amandla okuhlala unamandla usuku lonke.
- Ukukhiqizwa kwamangqamuzana abomvu egazi: I-Vitamin B12 ibalulekile ekukhiqizweni okunempilo kwamangqamuzana abomvu egazi, athwala umoya-mpilo emzimbeni wonke.
Cabanga nje, uma sidla ukudla okuqukethe i-vitamin B12 (isibonelo, ucezu lwenhlanzi), ama-acid esiswini sethu ahlukanisa i-vitamin B12 neprotheni ekuleyo ngxenye yenhlanzi. Ngemuva kwalokho, le vithamini B12 ihlangana neprotheni ekhethekile ebizwa ngokuthi 'i-intrinsic factor', ekhiqizwa esiswini ngokwaso, bese imuncwa emzimbeni. Uma kunenkinga ngale nqubo, singaba nokuntuleka kwe-vitamin B12.
Ubani osengozini enkulu yokuthola ukuntuleka kwe-vitamin B12?
Ngokuvamile, abantu abadla ukudla okunempilo banamathuba amancane okuthola lokhu kuntuleka. Kodwa-ke, abanye abantu basengozini enkulu.
| Iqembu lezingozi | Isizathu |
|---|---|
| Ama-Vegetarian/Ama-Vegetarians | I-Vitamin B12 itholakala ngokwemvelo ekudleni kwezilwane okufana nenyama, inhlanzi, ubisi namaqanda. Abantu abangadli lokhu kudla basengozini enkulu yokuntuleka. |
| Abantu abangaphezu kweminyaka engama-50 ubudala | Njengoba sikhula, ukukhiqizwa kwe-asidi esiswini kanye nokukhiqizwa kwezinto ezingaphakathi kuyehla, okunganciphisa ikhono lokumunca i-vitamin B12 ekudleni. |
| Abantu abanezifo zesistimu yokugaya ukudla | Izimo ezifana nesifo sikaCrohn nesifo se-celiac zingaphazamisa ukumuncwa kwe-vitamin B12. Abantu abaye bahlinzwa esiswini nabo basengozini. |
| Abantu abanezinhlobo ezithile ze-anemia | Uma une-anemia eyingozi, umzimba awukwazi ukukhiqiza 'i-intrinsic factor', evimbela ukuthi ungamunci i-vitamin B12. |
Uma kukhona ukuntuleka, kungase kube nezimpawu ezifana nokukhathala, ukudinwa, ukulahlekelwa yinkumbulo, kanye nokuba ndikindiki ezithweni zomzimba .
Izinzuzo zezempilo ze-vitamin B12
Ukugcina amazinga anempilo e-vitamin B12 kusinikeza izinzuzo eziningana zezempilo.
Ukunciphisa ukukhathala nobuthakathaka
Uma unesifo sokuntuleka kwevithamini B12, ungase uzizwe ukhathele futhi ubuthakathaka ngaso sonke isikhathi. Lokhu kungenxa yokuthi i-B12 iyadingeka ukuze kukhiqizwe amandla futhi kwakhiwe amaseli abomvu egazi athwala umoya-mpilo. Ukuthatha i-B12 ngalesi sikhathi kungathuthukisa kakhulu amazinga akho amandla. Kodwa-ke, ucwaningo luthole ukuthi ukuthatha izithasiselo ze-B12 akukhulisi kakhulu amandla noma ukusebenza kahle kwezemidlalo kubantu abangaswele .
Ukusekela impilo yengqondo
I-Vitamin B12 isiza ekukhiqizeni i-serotonin, i-neurotransmitter elawula imizwa yethu. Ngakho-ke, kube nokuxhumana phakathi kwamazinga aphansi e-B12 nokucindezeleka. Ezinye izifundo zibonise ukuthi ukuthatha izithasiselo ze-vitamin B12 ngenkathi welashwa ukucindezeleka kungasiza ekunciphiseni izimpawu.
Ukubaluleka ngesikhathi sokukhulelwa
Ukuntuleka kwe-Vitamin B12 kuvamile ngesikhathi sokukhulelwa. Kodwa kungathinta ingane. Uma amazinga e-B12 kamama okhulelwe ephansi, ingozi yengane yokuba nezinkinga ze -neural tube kanye nesisindo esiphansi sokuzalwa iyanda. Kungaholela nasekuphuphumeni kwesisu kanye nokuzalwa ngaphambi kwesikhathi.
Kodwa khumbula, ucwaningo oluthile lubonisa ukuthi i-vitamin B12 eningi kakhulu ngesikhathi sokukhulelwa ingaba yingozi enganeni. Ngakho-ke, uma ukhulelwe noma uzama ukukhulelwa, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuthatha isithasiselo se-vitamin.
Umsebenzi wobuchopho kanye nenkumbulo
Nakuba ukulahlekelwa yinkumbulo kuvamile ngokweminyaka, ukuntuleka kwe-vitamin B12 kungenza lesi simo sibe sibi kakhulu. Ukuncishiswa kwamangqamuzana obuchopho (ama-neurons) (ukuphelelwa amandla kobuchopho) kuhlotshaniswa nokulahlekelwa yinkumbulo kanye ne-dementia. Ezinye izifundo zibonise ukuthi ukugcina amazinga e-B12 anele kunganciphisa le nqubo.
Ungayithola kanjani i-vitamin B12?
Njengoba sishilo ngaphambili, sithola i-vitamin B12 kakhulu ekudleni kwezilwane.
| Uhlobo lokudla | Izibonelo |
|---|---|
| Inhlanzi nokudla kwasolwandle | I-Salmon, i-tuna, i-mackerel, i-shrimp, ama-oyster |
| Inyama | Inyama yenkomo (ikakhulukazi isibindi), inkukhu |
| Ubisi nemikhiqizo yobisi | Ubisi, ushizi, iyogathi, ubisi olungenamafutha |
| Amaqanda | Ikakhulukazi izikhupha zamaqanda |
| Ukudla Okuqinisiwe | Okusanhlamvu kwasekuseni, ubisi lwesoya, imvubelo yokudla okunempilo |
Kulabo abangadli imikhiqizo yezilwane, kubaluleke kakhulu ukudla ukudla okunevithamini B12 noma ukuthatha izithasiselo njengoba kuqondiswe udokotela.
Mayelana Nezithasiselo
Izithasiselo ze-Vitamin B12 ziza ngesimo samaphilisi, amaphilisi angaphansi kwezilimi, kanye nejeli yamakhala. Uma kukhona ukuntuleka okukhulu kwemithi, odokotela batusa imijovo .
Udokotela wakho ungumuntu ongcono kakhulu ukunquma ukuthi udinga yini isithasiselo, futhi uma kunjalo, hlobo luni nokuthi lungakanani. Uzokwenza ukuhlolwa kwegazi ukuhlola amazinga akho e-B12 futhi akunikeze iseluleko ngokufanele. Ungalokothi uthathe izithasiselo zamavithamini ngokubona kwakho.
Sidinga i-vitamin B12 engakanani ngosuku?
Isidingo sansuku zonke sevithamini B12 siyahlukahluka kuye ngobudala. Leli nani lilinganiswa ngama-microgram (mcg).
| Iqembu lobudala | Ukudla okunconywayo kwansuku zonke (mcg) |
|---|---|
| Izinyanga ezingu-0-6 | 0.4 mcg |
| Izinyanga ezingu-7-12 | 0.5 mcg |
| Iminyaka eyi-1-3 | 0.9 mcg |
| Iminyaka engu-4-8 | 1.2 mcg |
| Iminyaka engu-9-13 ubudala | 1.8 mcg |
| Iminyaka engu-14+ kanye nabantu abadala | 2.4 mcg |
| Omama abakhulelwe | 2.6 mcg |
| Omama abancelisayo | 2.8 mcg |
Ngokuvamile, noma ngabe uthatha i-vitamin B12 eningi kakhulu, umzimba umunca kuphela inani olidingayo bese ukhipha okusele emchameni, ngakho ngeke kubangele umonakalo omkhulu. Kodwa-ke, ukuthatha imithamo ephezulu isikhathi eside kungabangela imiphumela emibi efana nobuhlungu bekhanda, isicanucanu, isifo sohudo, kanye nokuba ndikindiki ezithweni zangasese . Futhi, izithasiselo ze-B12 zingasebenzisana neminye imithi, njenge-metformin, esetshenziselwa isifo sikashukela. Ngakho-ke, kubaluleke kakhulu ukufuna iseluleko sezokwelapha.
Umlayezo Wokuya Nawe Ekhaya
- I-Vitamin B12 iyisakhi esibalulekile ohlelweni lwethu lwezinzwa, ekukhiqizweni kwamandla, nasekubunjweni kwamaseli abomvu egazi.
- Izimpawu ezifana nokukhathala okuqhubekayo, ubuthakathaka, kanye nokulahlekelwa inkumbulo kungaba izimpawu zokuntuleka kwe-B12.
- Ukudla kwezilwane (inyama, inhlanzi, ubisi, amaqanda) kuyimithombo yemvelo engcono kakhulu yevithamini B12.
- Uma ungumuntu odla imifino/ongadli imifino, uneminyaka engaphezu kwengu-50, noma unezifo zesimiso sokugaya ukudla, usengozini enkulu yokuthola ukuntuleka kwe-B12.
- Ngaphambi kokuthatha isithasiselo se-vitamin B12, qiniseka ukuthi uthintana nodokotela wakho ukuze uthole ukuthi uyasidinga ngempela yini nokuthi singakanani isilinganiso esifanele.
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