Uvithamini B12

UVitamin B12 uvithamini oncibilika emanzini. Amavithamini ancibilika emanzini ancibilika emanzini. Ngemuva kokuthi umzimba usebenzise lawa mavithamini, amanani asele ashiya umzimba ngomchamo.

Umzimba ungagcina uvithamini B12 iminyaka esibindi.

I-Vitamin B12, njengamanye amavithamini B, ibalulekile kumaprotheni metabolism. Kuyasiza ekwakheni amangqamuzana abomvu egazi kanye nasekugcinweni kwesistimu yezinzwa emaphakathi.

IVitamin B12 itholakala ngokwemvelo ekudleni kwezilwane ezinjengezinhlanzi, inyama, izinkukhu, amaqanda, ubisi nemikhiqizo yobisi. UVitamin B12 imvamisa akatholakali ekudleni kwezitshalo. Izinhlamvu zokudla kwasekuseni eziqinisiwe zingumthombo otholakala kalula kavithamini B12. Uvithamini utholakala kakhulu emzimbeni kusuka kulezi zinhlamvu zabantu abadla inyama. Eminye imikhiqizo yemvubelo yokudla okunempilo nayo iqukethe uvithamini B12.

Ungathola inani elinconyiwe likavithamini B12 ngokudla ukudla okwehlukahlukene okubandakanya:

• Inyama yomzimba (isibindi senkomo)
• I-Shellfish (izimbaza)
• Inyama, izinkukhu, amaqanda, ubisi nokunye ukudla okwe-dairy
• Okunye okusanhlamvu kwasekuseni okuqinisiwe nemvubelo yokudla okunempilo

Ukuthola ukuthi ngabe uvithamini B12 ungeziwe yini kumkhiqizo wokudla, hlola iphaneli lamaqiniso okunomsoco kwilebula yokudla.

Umzimba uthatha uvithamini B12 emithonjeni yezilwane kangcono kakhulu kunemithombo yezitshalo. Imithombo engeyona eyezilwane kavithamini B12 inenani elihlukile le-B12. Azicatshangwa ukuthi ziyimithombo emihle yevithamini.

Ukushoda kukavithamini B12 kwenzeka lapho umzimba ungatholi noma ungakwazi ukumunca inani lamavithamini adingwa ngumzimba.

Ukushoda kwenzeka kubantu aba:

• Bangaphezu kweminyaka engama-50
• Landela ukudla kwabantu abangadli imifino noma i-vegan
• Uke wahlinzwa isisu noma amathumbu, njengokuhlinzwa kwesisindo
• Yiba nezimo zokugaya ukudla ezifana nesifo se-celiac noma isifo se-Crohn

Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo mayelana nokuthatha izithasiselo zeVitamin B12.

Amazinga aphansi e-B12 angadala:

• Ukushoda kwegazi
• I-anaemia ekhathazayo
• Ukulahlekelwa ibhalansi
• Ukuba ndikindiki noma ukuncinza ezingalweni nasemilenzeni
• Ubuthakathaka

Indlela enhle yokuhlangabezana novithamini B12 womzimba wakho udinga ukudla izinhlobo ezahlukahlukene zemikhiqizo yezilwane.

I-vitamin B12 eyengeziwe ingatholakala kokulandelayo:

• Cishe wonke ama-multivitamini. I-Vitamin B12 imuncwa kangcono umzimba lapho ithathwa kanye namanye amavithamini B, njenge-niacin, i-riboflavin, i-vitamin B6, ne-magnesium.
• Ifomu kadokotela likavithamini B12 linganikezwa ngomjovo noma njengejeli yamakhala.
• IVitamin B12 iyatholakala nangefomu elincibilika ngaphansi kolimi (ulimi olungaphansi).

I-Recommended Dietary Allowance (RDA) yamavithamini ikhombisa ukuthi kufanele bathole malini ivithamini ngalinye abantu abaningi nsuku zonke. I-RDA yamavithamini ingasetshenziswa njengezinjongo zomuntu ngamunye.

Ukuthi uvithamini ngamunye udinga kangakanani kuya ngeminyaka yakho nobulili bakho. Ezinye izinto, njengokukhulelwa kanye nokugula, nakho kubalulekile. Abesifazane abakhulelwe noma abancelisayo badinga amanani aphezulu. Buza umhlinzeki wakho ukuthi yiliphi inani elikulungele kakhulu.

Ukufakwa Kwezikhombo Zezokudla ku-vitamin B12:

Izinsana (ukudla okwanele)

• Izinyanga ezingu-0 kuye kwezingu-6: ama-micrograms angu-0.4 ngosuku (mcg / ngosuku)
• Izinyanga eziyi-7 kuya kwezingu-12: 0.5 mcg / ngosuku

Izingane

• Iminyaka eyi-1 kuye kwengu-3: 0.9 mcg / ngosuku
• Iminyaka emi-4 kuya kwengu-8: 1.2 mcg / ngosuku
• Iminyaka eyi-9 kuye kwengu-13: 1.8 mcg / ngosuku

Intsha kanye nabantu abadala

• Abesilisa nabesifazane abaneminyaka engu-14 nangaphezulu: 2.4 mcg / ngosuku
• Intsha nabesifazane abakhulelwe: 2.6 mcg / ngosuku
• Intsha yokuncelisa nabesifazane: 2.8 mcg / ngosuku

Cobalamin; Cyanocobalamin

• Izinzuzo zikaVitamin B12
• Umthombo we-Vitamin B12

UMason JB. Amavithamini, umkhondo wamaminerali, namanye ama-micronutrients. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-25. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 218.

USalwen MJ. Amavithamini nezinto ezilandelwayo. Ku: McPherson RA, Pincus MR, abahleli. UHenry’s Clinical Diagnosis and Management by Laboratory Methods. Umhla ka-23. ISt Louis, MO: Elsevier; 2017: isahluko 26.