Ukutya okunotye Vitamin B12

Umxholo

• Uluhlu lokutya okunotye ivithamini B12
• Iifom zovithamini B12 kunye nokufakwa emathunjini
• Abantu abasemngciphekweni wokukhubazeka
• I-Vitamin B12 kunye neeMifuno
• Kucetyiswa inani levithamini B12
• Ukugqithisa kwe-vitamin B12

Ukutya okunotye ivithamini B12 ngakumbi okokuvela kwezilwanyana, njengentlanzi, inyama, amaqanda kunye neemveliso zobisi, kwaye zenza imisebenzi efana nokugcina imetabolism yenkqubo yemithambo-luvo, ukuyilwa kwe-DNA kunye nokuveliswa kweeseli ezibomvu ezisegazini igazi, ukuthintela i-anemia.

I-Vitamin B12 ayikho ekutyeni okuvela kwimvelaphi yezityalo, ngaphandle kokuba iqinisiwe ngayo, oko kukuthi, ishishini ngokungezelelweyo longeza i-B12 kwiimveliso ezinje ngesoya, inyama yesoya kunye neecereal breakfast. Ke ngoko, abantu abanesidlo se-vegan kufuneka bazi malunga nokusetyenziswa kwe-B12 ngokutya okuqinisiweyo okanye ngokusetyenziswa kwezongezo.

Uluhlu lokutya okunotye ivithamini B12

Le theyibhile ilandelayo ibonisa ubungakanani bevithamini B12 kwi-100 g yokutya ngakunye:

I-Vitamin B12 ikhona kwindalo ngexabiso elincinci kakhulu, yiyo loo nto ilinganiswa kwii-micrograms, eziphantsi kwamawaka ali-1000 kuneemiligram. Ukusetyenziswa kwayo okucetyiswayo kubantu abadala abasempilweni zii-2.4 mcg ngosuku.

I-Vitamin B12 ifunxwe emathunjini kwaye igcinwe ikakhulu esibindini. Ke ngoko, isibindi sinokuqwalaselwa njengeyona mithombo iphambili yokutya ivithamini B12.

Iifom zovithamini B12 kunye nokufakwa emathunjini

I-Vitamin B12 ikhona ngeendlela ezininzi kwaye ihlala inxulunyaniswa ne-mineral cobalt. Le seti yeefom ze-B12 ibizwa ngokuba yi-cobalamin, kunye ne-methylcobalamin kunye ne-5-deoxyadenosylcobalamin njengeendlela zevithamini B12 esebenzayo kwimetabolism yabantu.

Ukufakwa kakuhle emathunjini, ivithamini B12 kufuneka icinywe kwiiproteni ngokusebenza kwencindi yesisu esiswini. Emva kwale nkqubo, ifunxwa ekupheleni ileum kunye into yangaphakathi, into eveliswa sisisu.

Abantu abasemngciphekweni wokukhubazeka

Kuqikelelwa ukuba malunga ne-10 ukuya kwi-30% yabantu abadala abakwazi ukufunxa ivithamin B12 ngokufanelekileyo, okwenza ukuba kufuneke ukuba kusetyenziswe izongezo kwiivithamini B12 njengezingxobo ukunqanda iingxaki ezinje ngeanemia kunye nokungasebenzi kakuhle kwenkqubo yemithambo-luvo.

Ukongeza, abantu abaye benziwa utyando lwe-bariatric okanye abasebenzisa iziyobisi ezinciphisa i-asidi esiswini, njenge-Omeprazole kunye ne-Pantoprazole, nabo banengxaki yokufakwa kwi-vitamin B12.

I-Vitamin B12 kunye neeMifuno

Abantu abanesidlo semifuno bakufumana kunzima ukutya inani elaneleyo levithamini B12. Nangona kunjalo, imifuno ebandakanya amaqanda kunye neemveliso zobisi ekudleni kwazo zihlala zigcina amanqanaba amahle e-B12 emzimbeni, ke akukho sidingo songezo.

Kwelinye icala, vegans ngesiqhelo kufuneka zithathe izongezo ze-B12, ukongeza ekonyuseni ukutya okuziinkozo okunje ngesoya kunye nezinye izinto eziqiniswe ngale vithamini. Ukutya okuqiniswe nge-B12 kuyakubonisa oku kwileyibhile, kubonisa isixa sevithamini kulwazi lwesondlo kwimveliso.

Kubalulekile ukuba ukhumbule ukuba uvavanyo lwegazi alusoloko luyimitha elungileyo ye-B12, njengoko inokuba yinto eqhelekileyo egazini, kodwa inqongophele kwiiseli zomzimba. Ukongeza, njengoko i-vitamin B12 igcinwe esibindini, kungathatha malunga neminyaka emi-5 ukuba umntu aqale ukuba neempawu zokunqongophala kwe-vitamin B12 okanye de kuvavanyo lutshintshe iziphumo, njengoko umzimba uzakudla i-B12 ebigcinwe ngaphambili.

Kucetyiswa inani levithamini B12

Inani elinconywayo levithamini B12 liyahluka ngokobudala, njengoko kubonisiwe ngezantsi:

• Ukususela kwiinyanga ezi-0 ukuya kwezi-6 zobomi: 0.4 mcg
• Ukususela kwiinyanga ezi-7 ukuya kwezi-12: 0.5 mcg
• Ukusuka kwi-1 ukuya kwiminyaka emi-3: 0.9 mcg
• Ukusuka kwiminyaka emi-4 ukuya kweli-8: 1.2 mcg
• Ukususela kwiminyaka eli-9 ukuya kweli-13: 1.8 mcg
• Ukusuka kwiminyaka eyi-14 ukubheka phambili: 2.4 mcg

Kunye nezinye izondlo ezifana ne-iron kunye ne-folic acid, ivithamin B12 kubalulekile ukukhusela i-anemia. Jonga ukutya okune-iron-anemia.

Ukugqithisa kwe-vitamin B12

Ukufumana i-vitamin B12 emzimbeni kunokubangela utshintsho oluncinci kwipeni, utshintsho kwii-lymphocyte kunye nokunyuka kwee-lymphocyte. Oku akuqhelekanga kakhulu, njengoko ivithamin B12 inyamezeleka kakuhle ngumzimba, kodwa inokwenzeka ukuba umntu uthatha izongezo ze vithamin B12 ngaphandle kolawulo lwezonyango.