Isisombululo seVitamin B12: Kufuneka uthathe malini ngosuku?

Umxholo

• Kutheni ufuna ivithamini B12?
• Iidosi eziphakanyisiweyo
• Abantu abadala abangaphantsi kweminyaka engama-50
• Abantu abadala abangaphezu kweminyaka engama-50
• Abafazi abakhulelweyo
• Abasetyhini abancancisayo
• Imifuno kunye nemifuno
• B12 yamandla aphuculweyo
• B12 kwimemori nakwimood
• Iziphumo ebezingalindelekanga ezinokubakho
• Umgca wezantsi

Ushwankathelo

I-Vitamin B12 sisondlo esisinyibilikayo esifunwa kwiinkqubo ezininzi ezibalulekileyo emzimbeni wakho.

Umthamo ofanelekileyo wevithamini B12 uyahluka ngokobuni bakho, ubudala, kunye nezizathu zokuyithatha.

Eli nqaku livavanya ubungqina obusemva kweedosi ezicetyiswayo ze-B12 kubantu abohlukeneyo kunye nokusetyenziswa.

Kutheni ufuna ivithamini B12?

Vitamin B12 sisondlo esibalulekileyo esidlala indima ebalulekileyo kwiinkqubo ezininzi zomzimba wakho.

Kuyimfuneko kwimveliso efanelekileyo yeeseli ebomvu, ukwenziwa kwe-DNA, ukusebenza kwentliziyo, kunye nemetabolism (1).

I-Vitamin B12 ikwadlala indima ephambili ekunciphiseni amanqanaba e-amino acid ebizwa ngokuba yi-homocysteine, amanqanaba aphezulu athe adityaniswa neemeko ezingapheliyo ezinjengesifo sentliziyo, ukubetha, kunye ne-Alzheimer's ().

Ukongeza, ivithamini B12 ibalulekile kwimveliso yamandla. Nangona kunjalo, okwangoku akukho bungqina bokuba ukuthatha izongezo ze-B12 kunyusa amanqanaba amandla kubantu abangaswelekanga kwesi sondlo ().

I-Vitamin B12 ifumaneka ikakhulu kwiimveliso zezilwanyana, kubandakanya inyama, ukutya kwaselwandle, iimveliso zobisi kunye namaqanda. Yongezwa nakokunye ukutya okucutshungulwayo, okufana ne-cereal kunye nobisi lwe-nondairy.

Ngenxa yokuba umzimba wakho unokugcina i-B12 iminyaka eliqela, ukusilela kakhulu kwe-B12 kunqabile, kodwa ukuya kuthi ga kwiipesenti ezingama-26 zabemi banokusilela kancinci. Ixesha elingaphezulu, ukusilela kwe-B12 kunokukhokelela kwiingxaki ezinje nge-anemia, ukonakala kwentliziyo, kunye nokudinwa.

Ukunqongophala kukaVitamin B12 kunokubangelwa kukungafumani ngokwaneleyo le vithamini kwindlela otya ngayo, iingxaki zokuyifunxa, okanye ukuthatha iyeza eliphazamisa ukufunxeka ().

Ezi zinto zilandelayo zingakubeka emngciphekweni omkhulu wokungafumani vithamini B12 eyaneleyo kukutya kuphela (,):

• ukulandela ukutya kwemifuno okanye i-vegan
• ungaphezulu kweminyaka engama-50 ubudala
• iingxaki zesisu, kubandakanya isifo sikaCrohn kunye nesifo se-celiac
• utyando kumgudu wokugaya ukutya, njengokuhlinzwa okanye ukunciphisa amathumbu
• i-metformin kunye namayeza anciphisa i-asidi
• iinguqu ezithile zemfuza, ezinje nge-MTHFR, MTRR, kunye ne-CBS
• ukuselwa kotywala rhoqo

Ukuba usemngciphekweni wokusilela, ukuthatha isongezelelo kunokukunceda uhlangane neemfuno zakho.

Vitamin B12 sisondlo esibalulekileyo esidlala indima ebalulekileyo emzimbeni wakho. Ifumaneka ikakhulu kwiimveliso zezilwanyana, kwaye abanye abantu banokuba semngciphekweni wokungafumani ngokwaneleyo kukutya kuphela.

Iidosi eziphakanyisiweyo

Ukutya okucetyiswayo kwemihla ngemihla (i-RDI) kwi-vitamin B12 yabantu abangaphezu kwe-14 yi-2.4 mcg (1).

Nangona kunjalo, unokufuna ukuthatha ngaphezulu okanye ngaphantsi, kuxhomekeke kubudala bakho, indlela ophila ngayo, kunye nemeko ethile.

Qaphela ukuba ipesenti yevithamini B12 umzimba wakho unokuyifunxa kwizongezo ayiphezulu kakhulu - kuqikelelwa ukuba umzimba wakho uthatha kuphela i-10 mcg ye-500-mcg B12 yokuxhasa ().

Nazi ezinye iingcebiso zeedosi ze-B12 zeemeko ezithile.

Abantu abadala abangaphantsi kweminyaka engama-50

Kubantu abangaphezu kwe-14, i-RDI ye-vitamin B12 yi-2.4 mcg (1).

Uninzi lwabantu luhlangabezana nale mfuno ngokutya.

Umzekelo, ukuba utye amaqanda amabini kwisidlo sakusasa (i-1.2 mcg ye-B12), ii-ounces ezi-3 (85 iigram) zetyhuna yesidlo sasemini (2.5 mcg ye-B12), kunye nee-ounces ezi-3 (85 iigram) zenyama yenkomo kwisidlo sangokuhlwa (1.4 mcg ye-B12 ), ungatya ngaphezulu kokuphinda kabini iimfuno zakho zemihla ngemihla ze-B12 (1).

Ke ngoko, ukongeza nge-B12 akukhuthazwa kubantu abasempilweni kweli qela leminyaka.

Nangona kunjalo, ukuba unayo nayiphi na into echazwe apha ngentla ephazamisa ukutya kwe-vitamin B12 okanye ukufunxeka, unokufuna ukuthatha isongezelelo.

Abantu abadala abangaphezu kweminyaka engama-50

Abantu abadala basengozini yokunqongophala kukavithamini B12. Ngelixa bambalwa abantu abadala abancinci abasweleyo kwi-B12, ukuya kuthi ga kwi-62% yabantu abadala abangaphezu kweminyaka yobudala engama-65 banamanqanaba angaphantsi kwegazi elifanelekileyo kwesi sondlo (, 9).

Njengoko uneminyaka yobudala, umzimba wakho ngokwemvelo wenza i-asidi encinci yesisu kunye ne-intrinsic factor-zombini inokuchaphazela ukuxutywa kwe-vitamin B12.

Isisu esiswini siyimfuneko ukufikelela kuvithamini B12 efumaneka ngokwendalo ekutyeni, kwaye into yangaphakathi iyafuneka ekufunxweni kwayo.

Ngenxa yomngcipheko owandileyo wokungafuneki kakuhle, i-National Academy of Medicine icebisa ukuba abantu abadala abangaphezulu kweminyaka engama-50 bahlangane uninzi lweemfuno zabo ze-vitamin B12 ngokusebenzisa izongezo kunye nokutya okuqinileyo (1).

Kwisifundo esinye seeveki ezi-8 kubantu abadala abali-100, ukuncedisa nge-500 mcg ye-vitamin B12 kwafunyanwa ukuba kumiselwe amanqanaba e-B12 kwi-90% yabathathi-nxaxheba. Iidosi eziphezulu ukuya kuthi ga kwi-1,000 mcg (1 mg) kunokuba yimfuneko kwezinye ().

Abafazi abakhulelweyo

Abafazi abakhulelweyo baneemfuno eziphezulu zevithamini B12 kunabantu ngokubanzi.

Amanqanaba asezantsi oomama ale vithamini anxulumene neziphene zokuzalwa kwiintsana ().

Ukongeza, uphononongo olukhulu lwenkqubo lubonise ukuba ukusilela kwe-B12 kunxulunyaniswa nomngcipheko ophezulu wokuzalwa ngaphambi kwexesha kunye nesisindo sokuzalwa esisezantsi kwiintsana ().

Ke ngoko, i-RDI ye-vitamin B12 ngexesha lokukhulelwa yi-2.6 mcg. Eli nqanaba linokuhlangatyezwa ngokutya kuphela okanye ngevithamini yokubeleka (1).

Abasetyhini abancancisayo

Ukusilela kweVitamin B12 kwiintsana ezincancisayo kunxulunyaniswe nokulibaziseka kophuhliso ().

Ukongeza, ukusilela kwe-B12 kwiintsana kunokukhokelela ekucaphukeni, ukunciphisa ukutya, kunye nokusilela ukukhula ().

Ngenxa yezi zizathu, i-RDI yale vithamini yokuncancisa abasetyhini iphezulu kunaleyo yabasetyhini abakhulelweyo-oko kukuthi i-2.8 mcg (1).

Imifuno kunye nemifuno

Iingcebiso zeVitamin B12 azihlukanga kubantu abalandela ukutya okusekwe kwizityalo.

Nangona kunjalo, i-RDI ye-2.4 mcg yabantu abangaphantsi kweminyaka engama-50 kunzima kakhulu ukudibana nokutya kwemifuno okanye i-vegan (1).

Kuphononongo lwezifundo ezingama-40 kwivithamini B12 kubantu abatya imifuno kuphela, ukuya kuthi ga kwi-86.5% yabantu abadala abatya imifuno- kubandakanya nabantu abadala-bafunyanwa benamanqanaba asezantsi e-vitamin B12 ().

Okwangoku akukho zindululo zikarhulumente malunga ne-B12 idosi yokutya yabantu abatya inyama.

Nangona kunjalo, olunye uphononongo lubonisa ukuba iidosi ukuya kuthi ga kwi-6 mcg ye-vitamin B12 ngemini inokuba ilungele i-vegans ().

B12 yamandla aphuculweyo

Nangona i-vitamin B12 ihlala ithathwa ukonyusa amanqanaba amandla, ubungqina obubonisa ukuba izongezo ze-B12 ziphucula amanqanaba amandla kubantu ngaphandle kokushokoxeka.

Nangona kunjalo, izongezo ze-B12 zifunyenwe ukuphucula amanqanaba amandla kwabo basweleyo kwesi sondlo ().

Olunye uphononongo lwacebisa ukuba abo banesiphene se-vitamin B12 bathathe i-1 mg ye-vitamin B12 yonke imihla kangangenyanga, ilandelwe ngumthamo wesondlo we-125-250 mcg ngosuku ().

Abantu abanemicimbi yokufunxa ivithamini B12, njengaleyo inesifo sikaCrohn okanye ezinye iingxaki zesisu, banokuzuza kwiinaliti ze-B12, ezigqitha kwimfuno yokufunxwa yindlela yokugaya ukutya).

B12 kwimemori nakwimood

Ngokuqhelekileyo kucinga ukuba ukuthatha i-vitamin B12 kunokunyusa imemori yakho kunye nomoya. Nangona kunjalo, abukho ubungqina obuninzi bokuxhasa le ngcamango.

Izifundo zezilwanyana zicebisa ukuba ukusilela kwe-vitamin B12 kudibene nokonakala kwememori. Nangona kunjalo, okwangoku akukho bungqina bokuba i-B12 yongeza ukuphucula inkumbulo ebantwini abangaswelekanga ().

Kuphononongo olukhulu, i-vitamin B12 isongezelelo ayinampembelelo kwiimpawu zokudakumba kwixesha elifutshane kodwa inokunceda ukuthintela ukubuyela umva kwakhona kwixesha elide ().

Akukho ngcebiso zichaziweyo zedosi yokuncedisa i-B12 yokusebenza kwengqondo okanye imeko.

Ukulinganisa okuphezulu kwe-vitamin B12 kuyahluka ngokobudala, indlela yokuphila, kunye neemfuno zokutya. Ingcebiso ngokubanzi yabantu abadala yi-2.4 mcg. Abantu abadala abadala, kunye nabasetyhini abakhulelweyo nabancancisayo, bafuna iidosi eziphezulu.

Iziphumo ebezingalindelekanga ezinokubakho

I-Vitamin B12 yivitamin enyibilikayo emanzini, oko kuthetha ukuba umzimba wakho ukhupha into ongayifuniyo kumchamo wakho.

Ngenxa yokuba kukhuselekile noko, akukho nqanaba linokubekezeleka lokutya (i-UL) elibekelwe ivithamini B12. I-UL ithathwa njengelona nani liphezulu lezinto ezinokuthathwa ngokukhuselekileyo ngaphandle kwemiphumo emibi.

Nangona kunjalo, ivithamini B12 ibonakalisiwe inokubangela iziphumo ebezingalindelekanga ezinqabileyo kwezinye iimeko.

Inaliti yeVitamin B12 inokukhokelela kwiimeko zolusu, ezinje ngamabala kunye nedermatitis (irhashalala) ().

Amanani aphezulu eevithamini ze-B ngaphezulu kwe-1,000 mcg nawo adityaniswa neengxaki kubantu abanesifo sezintso ().

Ngaphaya koko, amanqanaba aphezulu egazi e-B12 koomama adityaniswa nomngcipheko ophezulu we-autism ebantwaneni babo ().

Nangona iidosi eziphezulu zevithamini B12 izongezo zinxulunyaniswe neziphumo ebezingalindelekanga kubantu abathile, zikhuselekile ngokubanzi, kwaye okwangoku akukho mali iphakanyisiweyo kule vithamini.

Umgca wezantsi

Vitamin B12 sisondlo esidlala indima ebalulekileyo emzimbeni wakho.

I-RDI yeevithamini B12 isusela kwi-2.4 mcg yabantu abadala ukuya kwi-2.8 mcg yabafazi abancancisayo.

Uninzi lwabantu luyazifezekisa ezi mfuno ngokutya kuphela, kodwa abantu abadala, abantu kwizidlo ezingqongqo ezisekwe kwizityalo, kwaye abo baneengxaki zokugaya ukutya banokuxhamla kwizongezo, nangona iidosi ziyahluka ngokuxhomekeka kwiimfuno zomntu ngamnye.