Ubungakanani beVitamin B12 Ngaba buninzi?

Umxholo

• Izibonelelo zokuxhasa ngeVitamin B12
• Ngaba ukuthatha iidosi eziphezulu ze-B12 kuyanceda okanye kuyingozi?
• Ufanele uthathe i-B12 engakanani?
• Umgca osezantsi

I-Vitamin B12 sisondlo esinyibilikayo emanzini esidlala indima ebalulekileyo emzimbeni wakho.

Abanye abantu bacinga ukuba ukuthatha iidosi eziphezulu ze-B12- endaweni yokutya okucetyiswayo-yeyona ilungileyo kwimpilo yabo.

Lo mkhwa ukhokelele abaninzi ukuba bazibuze ukuba ingakanani le vithamini ininzi kakhulu.

Eli nqaku livavanya izibonelelo zempilo, kunye nobungozi obunokubakho bokuthatha ii-megadoses ze-B12.

Izibonelelo zokuxhasa ngeVitamin B12

Akukho mbuzo wokuba i-vitamin B12 ibalulekile kwimpilo.

Esi sondlo sinoxanduva lwemisebenzi emininzi emzimbeni wakho, kubandakanya ukwakheka kweeseli ebomvu, ukuveliswa kwamandla, ulwakhiwo lwe-DNA kunye nokugcinwa kwemithambo-luvo ().

Nangona i-B12 ifumaneka kukutya okuninzi, okufana nenyama, iinkukhu, ukutya kwaselwandle, amaqanda, iimveliso zobisi kunye neenkozo ezinqatyisiweyo, abantu abaninzi abafumani ngokwaneleyo kule vithamini ibalulekileyo.

Iimeko zempilo ezinje ngesifo sokukrala kwamathumbu (IBD), amayeza athile, ukuguqulwa kwemfuza, ubudala kunye nezithintelo ekudleni konke kunokuba negalelo kwisidingo esonyukayo se-B12.

Ukunqongophala kweVitamin B12 kungakhokelela kwiingxaki ezinzulu ezinje ngomonakalo wemithambo-luvo, i-anemia kunye nokudinwa, yiyo loo nto abo basemngciphekweni kufuneka bongeze i-B12 ekumgangatho ophezulu ekutyeni kwabo ().

Ngelixa abantu abatya imali eyoneleyo yokutya okunotyebileyo kwe-B12 kwaye bayakwazi ukufunxa ngokufanelekileyo kwaye basebenzise esi sondlo akudingeki ukuba bongeze, ukuthatha i-B12 eyongezelelweyo kunxulunyaniswe nezinye izibonelelo zezempilo.

Umzekelo, uphononongo lubonisa ukuba i-B12 eyongezelelweyo inokubanceda abantu ngaphandle kokunqongophala kwezi ndlela zilandelayo:

• Ukuphucula imeko: Olunye uphononongo lufumanise ukuba ukongeza amadoda aphilileyo ane-B-complex vitamin equkethe idosi ephezulu ye-B12 yokuphucula amanqanaba oxinzelelo kunye nokusebenza okuphuculweyo kuvavanyo lwengqondo ().
• Ukuncitshiswa kweempawu zoxinzelelo kunye noxinzelelo: Unyango ngesongezelelo esineedosi eziphezulu ze-B12 kwiintsuku ezingama-60 ziphucule kakhulu uxinzelelo kunye neempawu zoxinzelelo kubantu abadala xa kuthelekiswa ne-placebo ().

Nangona izongezo ze-B12 zihlala zithathwa ukonyusa amanqanaba amandla, okwangoku akukho bungqina bokuba i-B12 ngakumbi yonyusa amandla kubantu abanamanqanaba afanelekileyo ale vithamini.

Nangona kunjalo, izongezo ze-B12 ziya kukonyusa amanqanaba amandla kwabo basweleyo, njengoko esi sondlo sidlala indima ebalulekileyo ekuguquleni ukutya kube ngamandla.

I-B12 sisondlo esibalulekileyo ekubunjweni kweeseli ezibomvu zegazi, ukuhlanganiswa kweDNA kunye nezinye iinkqubo ezininzi ezibalulekileyo. Izincedisi zinokunceda ukukhulisa imo kunye nokunciphisa iimpawu zoxinzelelo kwabo basweleyo kule vithamini.

Ngaba ukuthatha iidosi eziphezulu ze-B12 kuyanceda okanye kuyingozi?

Kuba i-B12 yivithamin esinyibilikayo emanzini, ngokubanzi ithathwa njengekhuselekileyo, nokuba kuthathwa kakhulu.

Akukho nqanaba lingenako ukunyamezeleka (UL) elisekwe kwi-B12, ngenxa yenqanaba layo eliphantsi lobutyhefu. I-UL ibhekisa kwidosi ephezulu yemihla ngemihla yevithamini ayinakubangela iziphumo ebezingalindelekanga kubemi ngokubanzi.

Lo mqobo awumiselwanga i-B12 kuba umzimba wakho ukhupha nantoni na ongayisebenzisiyo kumchamo wakho.

Nangona kunjalo, ukongeza amanqanaba aphezulu kakhulu e-B12 kunxulunyaniswe neziphumo ebezingalunganga.

Izifundo ezininzi zibonise ukuba ii-megadoses zevithamini zinokukhokelela ekuqhambukeni kwamabala kunye ne-rosacea, imeko yolusu ebangela ubomvu kunye nokugcwala kobuso ebusweni.

Nangona kunjalo, kufanele kuqatshelwe ukuba uninzi lwezi zifundo lujolise kwiinaliti zedosi ephezulu endaweni yokufumana ngomlomo (, 6,).

Kukho ubungqina obucebisa ukuba iidosi eziphezulu ze-B12 zinokukhokelela kwiziphumo ezibi zempilo kwabo banesifo seswekile okanye isifo sezintso.

Olunye uphononongo lufumanise ukuba abantu abane-nephropathy yeswekile (ukuphulukana nokusebenza kwezintso ngenxa yeswekile) bafumana ukwehla okukhawulezileyo ekusebenzeni kwezintso xa bencediswa ngeevithamini zeedosi eziphezulu, kubandakanya 1 mg ngosuku lwe-B12.

Ngaphezulu, abathathi-nxaxheba abafumana iivithamini zeedosi eziphezulu benomngcipheko omkhulu wokuhlaselwa sisifo sentliziyo, ukubetha nokufa, xa kuthelekiswa nezo zifumana i-placebo ().

Olunye uphononongo kwabasetyhini abakhulelweyo lubonise ukuba amanqanaba aphezulu kakhulu e-B12 ngenxa yezongezo zeevithamini anyuse umngcipheko we-autism spectrum disorder kwinzala yabo ().

Nangona kukho ubungqina bokuba ukuxhaswa nge-B12 kunokubangela iziphumo ezibi zezempilo, izifundo zibonise ukuba imihla ngemihla izongezo zomlomo ukuya kuthi ga kwi-2 mg (2,000 mcg) zikhuselekile kwaye ziyasebenza ekunyangeni ukusilela kwe-B12 ().

Ukujonga, ukungeniswa kwansuku zonke (i-RDI) ye-vitamin B12 yi-2.4 mcg yamadoda nabasetyhini, nangona abafazi abakhulelweyo nabancancisayo benesidingo esikhulu (11).

Nangona bukhona ubungqina bokuba iidosi eziphezulu kakhulu ze-B12 zinokubangela iziphumo ezibi kwezempilo kubantu abathile, ii-megadoses zale vithamini zihlala zisetyenziselwa ukukhusela ngokufanelekileyo nangokufanelekileyo ukusilela kwe-B12.

Ufanele uthathe i-B12 engakanani?

Kubantu abasempilweni abasemngciphekweni wokunqongophala kwe-B12, ukutya ukutya okusondeleyo, ukutya okusempilweni kufuneka kunikeze zonke i-B12 iimfuno zomzimba wabo.

Imithombo yokutya yale vithamini ibandakanya amaqanda, inyama ebomvu, iinkukhu, ukutya kwaselwandle, ubisi, iyogathi, ukutya okuziinkozo okuqinileyo, igwele lesondlo kunye nobisi olungenabisi.

Nangona kunjalo, abantu abathile kunyango oluchaphazela ukufunxwa kwe-B12, abasetyhini abakhulelweyo okanye abancancisayo, iivegans kunye nawuphina umntu onesimo esichaphazela kakubi ukufunxwa okanye ukonyusa isidingo se-B12, kufuneka acinge ngokuthatha isongezelelo.

Ukongeza, ubungqina obuvela kwizifundo zoluntu bucebisa ukuba ukusilela kwe-B12 kubantu abadala kuqhelekile, yiyo loo nto kucetyiswa ukuba abantu abadala ngaphezulu kwe-50 bathathe izongezo ().

Ngelixa i-megadoses ukuya kuthi ga kwi-2,000 mcg ithathwa njengekhuselekileyo kunyango lwe-B12, kusoloko kulunge kakhulu ukunqanda izixa ezigqithileyo zayo nayiphi na ivithamini, ngakumbi xa ingafuneki.

Nangona iidosi eziphezulu ze-B12 zemihla ngemihla zingenakubangela ingozi kubantu abaninzi, iidosi eziphezulu kakhulu kufuneka zithintelwe ngaphandle kokuba kumiselwe yingcali yezempilo.

Ukuba ucinga ukuba unokusilela kwi-B12, thetha nogqirha wakho, ngubani onokucebisa unyango olufanelekileyo ngokusekwe kwinqanaba lakho lokusilela.

Ngelixa kungekho i-UL isetelwe i-B12, amandla omzimba wakho wokufumana ivithamini ixhomekeke ekubeni ifuna kangakanani.

Umzekelo, kuqikelelwa ukuba yi-10 mcg kuphela ye-500-mcg B12 yokuncedisa eneneni ifunxwe ebantwini ngaphandle kwesiphene ().

Ngesi sizathu, ukuthatha iidosi eziphezulu ze-B12 akuncedi bantu ngaphandle kwesidingo esonyukayo.

Nangona i-B12 eyongezelelweyo ifunekayo kubantu abanesidingo esandayo sale vithamini, akuyomfuneko kwabo bangenako ukuswela ukuthatha iidosi eziphezulu.

Umgca osezantsi

I-B12 sisondlo esibalulekileyo esidume ngokuxhaphakileyo njengesongezelelo sesondlo, nkqu nangabo bangenayo i-B12.

Nangona amathamo afikelela kwi-2,000 mcg ye-vitamin B12 ithathwa njengekhuselekileyo, kungcono uthethe nogqirha ukuze ufumanise ukuba ukuthatha isongezelelo kuyimfuneko na.

Uninzi lwabantu lunokugcwalisa iimfuno zabo ze-B12 ngokutya okusempilweni. Abanye, njengabantu abadala abadala okanye abo banemiqathango ethile yokutya, kufuneka bongeze.