Iivithamini zamandla: Ngaba iB-12 iyasebenza?

Umxholo

• Yintoni ivithamini B-12?
• Ingakanani ivithamini B-12 yokuthatha
• Yintoni ukusilela kwe-vitamin B-12?
• Ngaba abantu abadala bafuna i-vitamin B-12 engaphezulu?
• Ukuchongwa kwesiphene se-B-12

Ushwankathelo

Abanye abantu bathi i-vitamin B-12 iya kukhulisa:

• amandla
• Uxinzelelo
• imemori
• imo

Nangona kunjalo, xa wayethetha phambi kweCongress ngo-2008, usekela-mlawuli we-National Heart, Lung, kunye ne-Blood Institute, wawaphikisa la mabango. Uye wangqina ukuba ivithamini B-12 ingazenza zonke ezi zinto kubantu abaswele iivithamini. Nangona kunjalo, abukho ubungqina beklinikhi obucebisayo ukuba bunokunyusa amandla kubantu esele benazo iivenkile ezininzi zazo.

Yintoni ivithamini B-12?

I-Vitamin B-12, okanye icobalamin, sisondlo osidingayo ukuze ube sempilweni. Yenye yeevithamini ze-B ezisibhozo ezinceda umzimba ukuguqule ukutya okutyayo kube yiglucose, ekunika amandla. Vitamin B-12 inani imisebenzi eyongezelelweyo. Uyayidinga:

• ukuveliswa kwezinto zeDNA
• ukuveliswa kweeseli ezibomvu zegazi
• Ukuhlaziywa kwakhona komongo wethambo kunye nomtya wamathumbu kunye nokuphefumla
• Impilo yenkqubo yakho yemithambo-luvo, ebandakanya umnqonqo wakho
• Uthintelo lwe-megaloblastic anemia

Ingakanani ivithamini B-12 yokuthatha

Inani levithamini B-12 oyifunayo ngokuyintloko lixhomekeke kubudala bakho. I-avareji ekucetyiswa ngayo imihla ngemihla yevithamini B-12 yile:

• ukuzalwa kwiinyanga ezi-6 ubudala: 0.4 ii-micrograms (mcg)
• Iinyanga 7-12: 0.5 mcg
• Iminyaka emi-1-3: 0.9 mcg
• Iminyaka emi-4-8: 1.2 mcg
• Iminyaka eyi-9-13: 1.8 mcg
• Iminyaka eyi-14-18: 2.4 mcg
• 19 nangaphezulu: 2.4 mcg
• ulutsha olukhulelweyo kunye nabasetyhini: 2.6 mcg
• ukuncancisa ulutsha kunye nabasetyhini: 2.8 mcg

I-Vitamin B-12 ngokwendalo kukutya okuvela kwizilwanyana, kubandakanya:

• inyama
• intlanzi
• amaqanda
• iimveliso zederi

Kusenokwenzeka nokuba kwezinye ukutya okuziinkozo okuqinileyo kunye negwele lezondlo.

Yintoni ukusilela kwe-vitamin B-12?

Nangona uninzi lwamaMelika lufumana i-vitamin B-12 eyoneleyo, abanye abantu basemngciphekweni wokonyuka kwe-vitamin B-12, ngakumbi abo:

• unesifo se-celiac
• unesifo sikaCrohn
• une-HIV
• Thatha amayeza okubulala iintsholongwane, amayeza okulwa ukuxhuzula, i-colchicine, okanye amayeza e-chemotherapy
• Ngaba yimifuno kwaye ungatyi nyama okanye iimveliso zobisi
• usele utywala rhoqo
• ukungasebenzi komzimba
• Unembali yezifo zamathumbu, ezinje ngesisu okanye isifo sikaCrohn

Iimpawu zokunqongophala kukavithamini B-12 zibandakanya:

• ukungcangcazela
• ubuthathaka bemisipha
• ukuqina kwemisipha
• Ukuxhamla kwemisipha
• ukudinwa
• ukungakwazi ukuzibamba
• uxinzelelo lwegazi oluphantsi
• ukuphazamiseka kwemood

Eyona meko imbi enxulunyaniswa nokusilela kwe-vitamin B-12 yi-megaloblastic anemia. Esi sisifo esinganyangekiyo segazi apho umongo wethambo uvelisa kakhulu, iiseli zegazi ezingakhulanga. Ngenxa yoko, umzimba awunazo ngokwaneleyo iiseli ezibomvu ezisempilweni zokuhambisa ioksijini emzimbeni.

Ngaba abantu abadala bafuna i-vitamin B-12 engaphezulu?

Abantu abadala abakwiqela leminyaka ekunokwenzeka ukuba baswele i-vitamin B-12. Njengoko uneminyaka yobudala, inkqubo yakho yokwetyisa ayivelisi asidi eninzi. Oku kunciphisa amandla omzimba wakho wokufumana ivithamini B-12.

Uphando lweSizwe lwezeMpilo kunye noVavanyo lweSondlo lufumanise ukuba ngaphezulu kweepesenti ezintathu zabantu abadala abangaphezulu kweminyaka engama-50 banamanqanaba asezantsi e-vitamin B-12. Olu phononongo luthi ukuya kuthi ga kwiipesenti ezingama-20 zabantu abadala banokuba namanqanaba emida ye-vitamin B-12.

Ubungqina bubonisa ukuba ivithamini B-12 inezibonelelo ezininzi ebantwini njengoko bekhula. Inga:

• ukunciphisa umngcipheko wokuhlaselwa yintliziyo kunye nesifo
• zuza imemori yakho
• inika ukhuseleko kwisifo i-Alzheimer's
• phucula ibhalansi yakho

Ukuchongwa kwesiphene se-B-12

Kufuneka uqaphele i-vitamin B-12 ekudleni kwakho, kodwa akudingeki ukuba ukhathazeke ngokugqithiseleyo malunga nokuba awukho kwiqela elisesichengeni. Njengazo zonke izondlo, kungcono ukuba unokufumana ivithamini B-12 oyifunayo kukutya okutyayo. Kwiivenkile ezininzi zevithamini B-12, yitya ukutya okunezinto ezibandakanya:

• inyama
• intlanzi
• amaqanda
• iimveliso zederi

Uvavanyo lwegazi olulula lunokumisela amanqanaba e-B-12 emzimbeni wakho. Ukuba iivenkile zakho ziphantsi, ugqirha wakho unokumisela isongezelelo. I-vitamin B-12 eyongezelelweyo ifumaneka kwifom yeepilisi, kwiipilisi ezinyibilika phantsi kolwimi, nakwijeli oyifaka ngaphakathi kwempumlo. Ngamanye amaxesha, ugqirha wakho unokucebisa ukuba usebenzise inaliti ukonyusa amanqanaba e-vitamin B-12.