B-12: Ngaba yinyani yokulahleka kwesisindo okanye yintsomi?

Umxholo

• Sifumana phi i-B-12?
• Imiba yomngcipheko
• Ukufumana ngaphezulu kwe-B-12 kwisidlo sakho
• Izibonelelo
• Ukutya
• Yise kude

B-12 kunye nokwehla kobunzima

Kungekudala, i-vitamin B-12 idibene nokulahleka kwesisindo kunye nokunyusa amandla, kodwa ngaba ezi zibango zinyani? Uninzi loogqirha kunye neengcali zokutya zixhomekeke kuhayi.

I-Vitamin B-12 idlala indima enkulu kwimisebenzi ebalulekileyo yomzimba, kubandakanya ukwenziwa kwe-DNA kunye nokwenziwa kweeseli ezibomvu zegazi. Inceda nomzimba ukuguqula amanqatha kunye neeprotein zibe ngamandla kunye noncedo ekonakaleni kweecarbohydrate.

Ukusilela kwe-B-12 kungakhokelela kwizifo ezininzi, ngakumbi i-megaloblastic anemia, ebangelwa kukubala okubomvu kweeseli ezibomvu. Olona phawu luqhelekileyo lwe-megaloblastic anemia kukudinwa. Le fom ye-anemia, kunye neminye imiba yezempilo ehambelana nokusilela kwe-B-12, inokunyangwa ngokulula ngenaliti yevithamini.

Amabango ukuba i-B-12 inokunyusa amandla kunye nokunceda ekulahlekeni kwesisindo kuvela kwingcinga engalunganga yokuba ifuthe elinalo kubantu abane-megaloblastic anemia iya kufana nakubantu abanamanqanaba aqhelekileyo evithamini B-12.

Sifumana phi i-B-12?

Uninzi lwabantu lufumana i-vitamin B-12 ngokutya kwabo. I-vithamini ibakho ngokwemvelo kwizilwanyana ezithile ezisekwe kukutya okufana ne:

• iqokobhe
• inyama yenkukhu kunye neenkukhu
• amaqanda
• ubisi kunye nezinye iimveliso zobisi

Imithombo yemifuno ye-B-12 ibandakanya:

• ezinye izityalo zobisi eziqiniswe nge-B-12
• imvubelo yesondlo (isinongo)
• ukutya okuziinkozo okuqinisekisiweyo

Imiba yomngcipheko

Kuba uninzi lwemithombo ye-B-12 ithathwe kwimithombo esekwe kwizilwanyana, ukunqongophala kuyinto eqhelekileyo phakathi kwabatyayo kunye nemifuno. Ukuba awuyidli inyama, intlanzi okanye amaqanda, ukutya ukutya okuqinisiweyo okanye ukuthatha isongezelelo kunokucetyiswa.

Amanye amaqela abantu abasemngciphekweni wokusilela kwe-B-12 aquka:

• abadala abadala
• abantu abane-HIV
• abantu abaye benza utyando lwesisu
• abantu abaneengxaki ezithile zokugaya, ngokukodwa isifo sikaCrohn kunye nesifo se-celiac
• abantu abathatha iiproton-pump inhibitors okanye ezinye izinto ezinciphisa isisu

Isifo seCeliac sisifo sokuzimela komzimba esibangela ukunganyamezelani kwe-gluten. Abantu abadala abadala-okanye abo baye benza utyando lwesisu-ngokubanzi banamanqanaba asezantsi esisu esiswini. Oku kunokubangela ukunciphisa ukufakwa kwe-B-12 kwiprotein yezilwanyana kunye nokutya okuqinileyo.

Kwaba bantu, i-B-12 efumaneka kwizongezo kunokuba yinto ebhetele ukuba iyafumaneka kwifom yolwimi oluncinci okanye inaliti. Ezi fomu azidingi isenzo esifanayo sokugaya ukufakwa kwe-B-12 njengefom ekhoyo kukutya okupheleleyo okanye ukutya okuqinisiweyo. Kwakhona, abantu abathatha isifo seswekile i-metformin basemngciphekweni omkhulu wokusilela kwe-B-12.

Ukufumana ngaphezulu kwe-B-12 kwisidlo sakho

Izibonelelo

Zininzi iindlela zabantu abasemngciphekweni wokunqongophala kwe-B-12 ukongeza ngakumbi ivithamini kukutya kwabo. Njengayo nayiphi na ivithamini kunye neeminerali kwintengiso, izongezo ze-B-12 ziyafumaneka kwifom yeepilisi kwiivenkile ezinkulu nakwiikhemesti. I-B-12 ikwakhona kwi-vitamin B-complex supplements, edibanisa zonke iivithamini ze-B ezisibhozo zibe yidosi enye.

Unokufumana iidosi ezinkulu ze-B-12 ngenaliti, eyindlela yokulahleka kwesisindo esihlala silawula isongezelelo. Le fomu ayixhomekekanga kwindlela yokugaya ukutya.

Ngokuqhelekileyo oogqirha bacebisa iinaliti zedosi ephezulu kune-avareji ye-B-12 kubantu abafunyaniswe ukuba bane-megaloblastic anemia kunye nezinye iingxaki zempilo ezinxulumene nokusilela kwe-B-12. Olu hlobo lwenaliti ludla ngokufuna amayeza kagqirha.

Ukutya

Ukutya apho i-B-12 ingekhoyo ngokwendalo, ezinje ngeesiriyeli zasekuseni, nazo "zinokuqiniswa" kunye nevithamini. Ukutya okuqinisiweyo kunokuba luncedo kubantu abasemngciphekweni wokunqongophala, njengee-vegans, ngenxa yokutya okuncinci kunikezelo lwabo lokutya.

Abo banotshintsho lomzimba-njengokunciphisa amanqanaba e-asidi esiswini kunye / okanye umsebenzi ongaqhelekanga wokugaya ukutya-abasayi kuba nakho ukuthintela ukusilela kwe-B-12 ngokutya ukutya okuqinileyo. Jonga ulwazi lwesondlo kwiilebheli zokutya ukuze ubone ukuba yomelele na.

Amaziko kaZwelonke ezeMpilo (NIH) acebisa i-2.4 micrograms (mcg) ye-vitamin B-12 ngemini kuye nakubani na ongaphezulu kweminyaka eyi-14. Akukho mahluko ekuthathweni kokunconywa kwamadoda nabasetyhini. Ukukhulelwa kukonyusa idosi ekucetyiswa ngayo kwabasetyhini, kokubini ngexesha lokukhulelwa nasemva kokuba umama ekhethe ukuncancisa umntwana wakhe.

Yise kude

Njengoko nawuphi na ugqirha okanye ugqirha wezondlo ezokuxelela, akukho nyango yomlingo yokunciphisa ubunzima. Abo bajonge ukufumana impilo esempilweni okanye bayeke ezinye iiponti kufuneka balumkele izongezo ezithi zikuncede ukunciphisa umzimba ngaphandle kotshintsho olufanelekileyo kwindlela yokuphila echaphazela indlela otya ngayo kunye nokuzilolonga.

Ngombulelo, akukho bungozi buchaziweyo ekuthatheni idosi enkulu yevithamini B-12, ke abo bazamile ngenaliti ukunciphisa umzimba akukho mfuneko yakuzixhalabisa.

Nangona kunjalo, akukho bungqina buchaziweyo bokuxhasa ibango lokuba i-vitamin B-12 iya kukunceda ukunciphisa umzimba kwabo bangenako ukusilela. Kulabo abanesifo sokuchaphazeleka, unyango lwe-B-12 lunokuphucula amanqanaba amandla anokuthi anyuse umsebenzi kunye nokukhuthaza ulawulo lobunzima.