Ukutya okuneVitamin B12 yabantu abatya imifuno

Umxholo

• Ukutya okuphezulu kwe-vitamin B12 yabantu abatya inyama
• Iimveliso zederi
• Amaqanda
• Ukutya okuqinisiweyo
• Igwele lesondlo
• UNori
• Shitake mushroom
• Izibonelelo zempilo ze-B12
• Iingozi kunye neengxaki
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Vitamin B12 i-vitamin ebalulekileyo iiseli. Kubalulekile ukugcina imithambo-luvo, iiseli zegazi, kunye ne-DNA esempilweni.

Iimveliso zezilwanyana ngokwendalo ziqulathe le vithamini. Iinyama, ubisi, kunye namaqanda yimithombo elungileyo.

Ukutya okusekwe kwizityalo akuquki ngokwendalo i-B12, ke abantu abalandela ukutya kwemifuno okanye ukutya kwe-vegan kufuneka baqiniseke ukuba bafumana ngokwaneleyo suku ngalunye ukunqanda ukusilela.

Ukungabikho kwe-vitamin B12 kunokukhokelela kwimiphumo emibi yempilo, njenge-anemia eyingozi.

Ngelixa imifuno kunye nemifuno kufuneka icinge ngakumbi malunga nokuba i-vitamin B12 yabo ivelaphi, kusekho uninzi lwezinto ezintle onokukhetha kuzo. Funda ukuze ufunde ngakumbi.

Ukutya okuphezulu kwe-vitamin B12 yabantu abatya inyama

Imifuno inokhetho oluninzi kwimithombo ye-B12. Oku kubandakanya amaqanda kunye neemveliso zobisi, ezinje ngobisi kunye netshizi.

Imifuno inoluhlu olunqunyelweyo lokukhetha. Ukutya okuqinisiweyo, okanye abo banevithamini B12 eyongezelelweyo, ngowona mthombo mkhulu.

Ukutya kwendalo okunje ngegwele elinesondlo, igwele liyasasazeka, amakhowa athile, kunye nolunye ulwelwe luqulathe ivithamin B12.

Apha ngezantsi, sijonga eyona mithombo ilungileyo ye-vitamin B12 yabantu abatya imifuno, kwaye ezinye zivelisa nemifuno.

Iimveliso zederi

Ukutya iimveliso zobisi yenye yeendlela ezilula zokufumana i-vitamin B12 eyaneleyo kukutya kwemifuno.

IOfisi yezeZobalo ngezeMpilo idwelisa umxholo we-B12 kwezi mveliso zobisi zilandelayo:

• 1.2 ii-micrograms (mcg) kwikomityi enye yobisi olunamafutha amaninzi, okanye ama-50% kwiXabiso lemihla ngemihla (DV)
• 1.1 mcg kwii-ounces eziyi-8 ze-yogurt ye-fat, okanye i-46% ye-DV yakho
• 0.9 mcg kwi-ounce eli-1 leSwitzerland, okanye i-38% ye-DV yakho

Zama ukuba neyogathi ngesidlo sakusasa, ubisi njengesiselo sasemva kwemini, kunye neesilayi ezimbalwa zeshizi njenge-snack.

Amaqanda

Omnye umthombo we-B12 wabantu abatya inyama ngamaqanda. Elinye iqanda elikhulu, elibilisiwe kwaye liqukethe i-0.6 mcg ye-vitamin B12, okanye i-25% ye-DV yakho.

Amaqanda akwizinga eliphezulu leeprotein, esinye isondlo esisenokungabikho kwezinye izidlo zemifuno. Funda malunga nemithombo yemifuno yeprotheni apha.

Ukutya amaqanda amaninzi, zama ukuba namaqanda aqhekezwe isidlo sakusasa, ukongeza iqanda elibilisiwe kwiisaladi, nokwenza ii-omelets okanye iiquiches ezininzi.

Ukutya okuqinisiweyo

Ukutya okuqiniswe ngevithamini B12 kunokukunceda uhlangabezane neemfuno zakho zemihla ngemihla zokutya. Le yimithombo efumaneka ngokulula ye-B12 enokufumaneka okuphezulu kokutya kwemifuno kunye nemifuno.

Ingqolowa yesidlo sakusasa eqinisiweyo lukhetho olukhulu. Ukutya okuziinkozo kuhlala kune-25% ye-DV ngokusebenza, nangona oku kwahluka phakathi kweempawu. Funda iipakethi ukuze ubone ukuba ngaba ukutya okutya ukutya kwasekuseni okunempilo ukongeze i-B12.

Ukutya okuqinisiweyo kulula ngokulula ukuba umzimba wakho ukwetyise, oko kuthetha ukuba banokufumaneka okuphezulu kokufumaneka komzimba. Oku kunceda umzimba ukuba ufumane i-vitamin B12 ngokulula.

Igwele lesondlo

Okunye ukutya okuqinileyo okuqukethe i-vitamin B12 yimvubelo yesondlo. Oku kukutya kwabantu abaninzi abatya inyama kunye nemifuno.

Kunye nezibonelelo zayo zesondlo, imvubelo yesondlo ibonelela ubunzulu bencasa ekuphekeni. Uninzi lusebenzisa igwele lesondlo ukongeza incasa yetshizi okanye yenutty kukutya.

Elinye icephe le-100% -imvubelo yesondlo eqinisekisiweyo ibonelela nge-2.4 mcg ye-vitamin B12, okanye i-100% ye-DV.

Zama ukongeza imvubelo yesondlo kwiisosi zemifuno, chilis, okanye kwiicurry. Ukutya okulula okusempilweni, ufafaze imvubelo yesondlo kwipopcorn enomoya.

UNori

Enye i-tori nori, ekwabizwa ngokuba sisitya esimfusa, njengomthombo olungileyo wevithamini B12. Le mveliso ye-algae idla ngokutya kumazwe aseAsia.

Uphononongo lucebisa ukutya i-4 gram ye-nori eyomileyo ukuhlangabezana neemfuno zemihla ngemihla zokutya i-vitamin B12.

Ungayifumana le mveliso kwiimarike zokutya zaseAsia okanye uyithenge nge-Intanethi. Isetyenziswe kwi-sushi kwaye inokuba yinto elula yokutya kunye nokulula.

Shitake mushroom

Njenge-nori, ezinye, kubandakanya i-shitake, ziqulathe ivithamini B12. Amanqanaba asezantsi, nangona kunjalo.

Kuya kufuneka utye malunga neegram ezingama-50 zamakhowa owomileyo e-shitake ukufezekisa iimfuno zakho zemihla ngemihla zevithamini B12.

Ngelixa ungafuni ukutya rhoqo amakhowa amaninzi kwindawo enye-kwaye kungcono ukuba uguqule imithombo yakho ye-B12 nakanjani-yenza ukhetho olufanelekileyo kwabo bathanda isikhunta.

Zama ukongeza amakhowa aqukethe i-B12 ekuphekeni kwakho kwisidlo sasemini esimnandi okanye isidlo sangokuhlwa ukongeza i-B12.

Izibonelelo zempilo ze-B12

Ukusebenzisa i-vitamin B12 kubalulekile ekudleni kwakho. Vitamin B12 inegalelo kwimisebenzi ebalulekileyo emzimbeni wakho, kubandakanya:

• ukuyila nokwahlula iiseli ezibomvu zegazi
• ukukhusela inkqubo yakho yemithambo-luvo
• Ukudibanisa iDNA yakho
• ukunika umzimba wakho amandla

Awudingi ivithamini B12 eninzi ukugcina le misebenzi ibalulekileyo yomzimba. Ukutya kwakho imihla ngemihla i-vitamin B12 kufuneka kube malunga ne-2.4 mcg ngosuku ukuba umdala.

Abantwana bafuna ivithamini B12 encinci. Umzekelo, usana phakathi kweenyanga ezisi-7 ukuya kwezi-12 lufuna kuphela i-0.5 mcg ngosuku. Umntwana ophakathi kweminyaka emi-4 neli-8 ubudala ufuna kuphela i-1.2 mcg ngosuku.

Omnye wafumanisa ukuba ukusilela kwe-B12 kuxhaphake kakhulu phakathi kwabantu abathile, ngolu hlobo lulandelayo:

• I-62% yabasetyhini abakhulelweyo banesiphene
• I-25-86% yabantwana babenokusilela
• I-21-41% yabakwishumi elivisayo banesiphene
• I-11-90% yabantu abadala abadala banesiphene

Iingozi kunye neengxaki

Iingxaki eziqhelekileyo kunye neemeko ezibangelwa kukusilela kwe-B12 kubandakanya i-anemia, ukuphazamiseka kwemithambo-luvo, kunye nokusilela kweeseli ukwahlulahlula.

Ukuba awunayo i-vitamin B12 ngokwaneleyo emzimbeni wakho, unokufumana ezi mpawu zilandelayo:

• umonakalo wemithambo-luvo
• ukudinwa
• ukurhawuzelela izandla neenyawo
• ukuba ndindisholo
• ubuthathaka
• ukungaboni kakuhle
• ifiva
• ukubila okugqithisileyo
• ubunzima bokuhamba
• iingxaki zokwetyisa
• Ulwimi olubuhlungu

Ukuba ufumana ezi mpawu, thetha nogqirha wakho. Ugqirha wakho unokufuna ukwenza iimvavanyo ezithile ukumisela ukuba amanqanaba akho e-B12 aqhelekile.

Umgca wezantsi

Imifuno kunye nemifuno kufuneka ihlale ikhumbula ukutya kwabo kwe-B12. Le vithamini ebaluleke kakhulu emzimbeni kwaye isenokungabikho kwabo bangayityiyo inyama.

Unokufumana ivithamin B12 kukutya okuvela kwizilwanyana ezinje ngobisi kunye namaqanda okanye kukutya okuqinileyo. Amakhowa kunye ne-algae anokugubungela ukutya kwakho kwe-B12 ngamanye amaxesha.

Qiniseka ukuba uxoxa ngeendlela zokongeza i-B12 kwisidlo sakho nogqirha kwaye ufumane amanqanaba akho esweni rhoqo ukugcina impilo esemgangathweni.

Unokuthatha isigqibo sokuthatha isongezelelo ukuqinisekisa ukuba ufumana i-vitamin B12 eyaneleyo. Ezi ziyafumaneka ukuthenga kwi-Intanethi.