Vitamin B12

Vitamin B12 iivithamini ezinyibilikayo emanzini. Iivithamini ezinyibilika emanzini zinyibilika emanzini. Emva kokuba umzimba usebenzise ezi vithamini, amanani ashiyekileyo ashiya umzimba ngomchamo.

Umzimba unokugcina ivithamini B12 iminyaka esibindini.

I-Vitamin B12, njengezinye iivithamini B, ibalulekile kwiprotein metabolism. Inceda ekubunjweni kweeseli ezibomvu zegazi nasekugcinweni kwenkqubo ye-nervous system.

I-Vitamin B12 ifunyanwa ngokwendalo kukutya kwezilwanyana okufana nentlanzi, inyama, iinkukhu, amaqanda, ubisi kunye neemveliso zobisi. I-Vitamin B12 ngokubanzi ayikho kukutya kwezityalo. Ukutya okuziinkozo kwasekuseni okufumanekayo ngumthombo ofumaneka ngokulula wevithamini B12. Vitamin ifumaneka ngakumbi emzimbeni kwezi ngqolowa kubantu abatya inyama. Ezinye iimveliso zegwele zine-vitamin B12.

Unokufumana ixabiso elinconywayo levithamini B12 ngokutya iintlobo ezahlukeneyo zokutya kubandakanya:

• Iinyama zomzimba (isibindi senkomo)
• I-Shellfish (iclams)
• Inyama, iinkukhu, amaqanda, ubisi kunye nokunye ukutya okomdaka
• Ezinye izidlo zesidlo sakusasa eziqinisiweyo kunye negwele lezondlo

Ukufumanisa ukuba ngaba i-vitamin B12 yongezwa kwimveliso yokutya, jonga iphaneli yenyani yesondlo kwileyibhile yokutya.

Umzimba uthatha ivithamini B12 kwimithombo yezilwanyana ngcono kakhulu kunemithombo yezityalo. Imithombo engeyiyo yezilwanyana yevithamini B12 inexabiso elahlukileyo le-B12. Abacingelwa ukuba bayimithombo elungileyo yevithamini.

Ukunqongophala kukaVitamin B12 kwenzeka xa umzimba ungafumani okanye ungakwazi ukufunxa inani levithamini elifunwa ngumzimba.

Ukusilela kwenzeka kubantu:

• Ngaphezulu kweminyaka yobudala engama-50
• Landela ukutya kwemifuno okanye imifuno
• Ukhe wahlinzwa isisu okanye isisu, njengokuhlinzwa ukunciphisa umzimba
• Yiba neemeko zokugaya ukutya ezinje ngesifo se-celiac okanye isifo seCrohn

Thetha nomboneleli wakho wezempilo malunga nokuthatha izongezo zeVitamin B12.

Amanqanaba asezantsi e-B12 anokubangela:

• Ukunqongophala kwegazi
• I-anemia enobunzima
• Ukuphulukana nokulingana
• Ukuba ndindisholo okanye ukubetha ezingalweni nasemilenzeni
• Ubuthathaka

Eyona ndlela yokuhlangabezana neemfuno zomzimba wakho wevithamini B12 kukutya iintlobo ngeentlobo zemveliso yezilwanyana.

I-vitamin B12 eyongezelelweyo inokufumaneka kwezi zilandelayo:

• Phantse zonke iivithamini. I-Vitamin B12 ibhetele kakhulu xa ithathwa kunye nezinye iivithamini ze-B, ezifana ne-niacin, i-riboflavin, i-vitamin B6 kunye ne-magnesium.
• Ifom kagqirha ka-vitamin B12 inokunikwa ngenaliti okanye ijeli yempumlo.
• I-Vitamin B12 ikwafumaneka ngohlobo olunyibilika phantsi kolwimi (ulwimi oluncinci).

Isibonelelo seDiary esivunyelweyo (i-RDA) seevithamini sibonakalisa ukuba uninzi lwevithamini uninzi lwabantu olufumanekayo mihla le lufanele ukufunyanwa. I-RDA yeevithamini inokusetyenziselwa iinjongo zomntu ngamnye.

Ingakanani ivithamini nganye oyifunayo kuxhomekeke kubudala bakho kunye nesini. Ezinye izinto, ezinjengokukhulelwa kunye nokugula, nazo zibalulekile. Abasetyhini abakhulelweyo okanye abancancisayo badinga imali ephezulu. Buza umboneleli wakho ukuba leliphi elona xesha lilungele wena.

Ukungeniswa kwereferensi yokutya kwi-vitamin B12:

Iintsana (ukutya okwaneleyo)

• Iinyanga ezi-0 ukuya kwezi-6: 0.4 ii-micrograms ngosuku (mcg / ngosuku)
• Iinyanga ezi-7 ukuya kwezi-12: 0.5 mcg / ngosuku

Abantwana

• 1 ukuya kwiminyaka emi-3: 0.9 mcg / ngosuku
• Iminyaka emi-4 ukuya kweli-8: 1.2 mcg / ngosuku
• Iminyaka eli-9 ukuya kweli-13: 1.8 mcg / ngosuku

Abafikisayo nabadala

• Amadoda nabasetyhini abaneminyaka eli-14 nangaphezulu: 2.4 mcg / ngosuku
• Abasetyhini abakhulelweyo nabasetyhini: 2.6 mcg / ngosuku
• Ukuncancisa ulutsha kunye nabafazi: 2.8 mcg / ngosuku

Cobalamin; Cyanocobalamin

• Izibonelelo zeVitamin B12
• Umthombo weVitamin B12

Mason JB. Iivithamini, ukulandelela iiminerali, kunye nezinye izinto ezincinci. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Umhla wama-25. IPhiladelphia, PA: Elsevier Saunders; I-2016: isahluko 218.

USalwen MJ. Iivithamini kunye nokulandela umkhondo. Ku: McPherson RA, Pincus MR, ii-eds. Ukuchongwa kweKlinikhi kaHenry kunye noLawulo ngeendlela zeLebhu. Umhla we-23. ISt Louis, MO: Elsevier; I-2017: isahluko 26.