Ukudla okunothile ku-Vitamin B12

-Delile

• Uhlu lokudla okunothe ku-vitamin B12
• Amafomu kavithamini B12 nokufakwa emathunjini
• Abantu abasengozini yokukhubazeka
• I-Vitamin B12 kanye ne-Vegetarians
• Inani elinconyiwe likavithamini B12
• Ukwanda kwevithamini B12

Ukudla okunothe ku-vitamin B12 ikakhulukazi lokho okuvela ezilwaneni, njengezinhlanzi, inyama, amaqanda nemikhiqizo yobisi, futhi benza imisebenzi efana nokugcina imetabolism yesistimu yezinzwa, ukwakheka kwe-DNA nokukhiqizwa kwamangqamuzana egazi abomvu anempilo igazi, ukuvimbela i-anemia.

UVitamin B12 akatholakali ekudleni okuyimvelaphi yezitshalo, ngaphandle kokuthi aqiniswe ngakho, okusho ukuthi, imboni ngokungezelela ingeza i-B12 emikhiqizweni efana nesoya, inyama yesoya kanye nezinhlamvu zasekuseni. Ngakho-ke, abantu abanokudla kwe-vegan kufanele bazi ukusetshenziswa kwe-B12 ngokudla okuqinisiwe noma ngokusebenzisa izithasiselo.

Uhlu lokudla okunothe ku-vitamin B12

Ithebula elilandelayo likhombisa inani levithamini B12 ku-100 g wokudla ngakunye:

I-Vitamin B12 ikhona ngokwemvelo ngamanani amancane kakhulu, yingakho ilinganiswa ngama-micrograms, okuyizikhathi eziphindwe izikhathi eziyi-1000 kune-milligram. Ukusetshenziswa kwayo okunconyelwe abantu abadala abanempilo ngama-2.4 mcg ngosuku.

UVitamin B12 umuncwa emathunjini futhi ugcinwe ikakhulu esibindini. Ngakho-ke, isibindi singabhekwa njengomunye wemithombo yokudla eyinhloko ye-vitamin B12.

Amafomu kavithamini B12 nokufakwa emathunjini

IVitamin B12 ikhona ngezindlela ezahlukahlukene futhi imvamisa ixhunyaniswa ne-cobalt yamaminerali. Leliqoqo lamafomu e-B12 libizwa nge-cobalamin, kuthi i-methylcobalamin ne-5-deoxyadenosylcobalamin kube yizinhlobo zikavithamini B12 ezisebenza ku-metabolism yomuntu.

Ukuze ungene kahle emathunjini, uvithamini B12 udinga ukucishwa kusuka kumaprotheni ngokwenza ijusi lesisu esiswini. Ngemuva kwale nqubo, imuncwa ekugcineni kwe-ileum kanye ne-intrinsic factor, into ekhiqizwa isisu.

Abantu abasengozini yokukhubazeka

Kulinganiselwa ukuthi cishe i-10 kuya ku-30% yabantu asebekhulile abakwazi ukuthola i-vitamin B12 kahle, okwenza kudingeke ukuthi basebenzise izithasiselo kumaphilisi wevithamini B12 ukuvikela izinkinga ezinjengokushoda kwegazi kanye nokungasebenzi kahle kwesistimu yezinzwa.

Ngaphezu kwalokho, abantu abahlinzwe i-bariatric noma abasebenzisa izidakamizwa ezinciphisa i-acid esiswini, njenge-Omeprazole ne-Pantoprazole, nabo bane-vitamin B12 eyonakele.

I-Vitamin B12 kanye ne-Vegetarians

Abantu abanokudla okudla imifino bakuthola kunzima ukudla inani elanele levithamini B12. Kodwa-ke, abadla imifino abafaka amaqanda nemikhiqizo yobisi ekudleni kwabo bavame ukugcina amazinga amahle we-B12 emzimbeni, ngakho-ke asikho isidingo sokwengeza.

Ngakolunye uhlangothi, ama-vegans imvamisa adinga ukuthatha izengezo ze-B12, ngaphezu kokukhulisa ukusetshenziswa kokusanhlamvu okufana nesoya kanye nezinto ezitholakele eziqiniswe ngale vithamini. Ukudla okuqiniswe nge-B12 kuzoba nalokhu kukhombisa kulebula, okukhombisa inani lamavithamini kulwazi lokudla okunempilo lomkhiqizo.

Kubalulekile ukukhumbula ukuthi ukuhlolwa kwegazi akuyona imitha eyi-B12 enhle ngaso sonke isikhathi, ngoba kungahle kube yinto ejwayelekile egazini, kepha kushoda kumaseli omzimba. Ngaphezu kwalokho, njengoba uvithamini B12 ugcinwa esibindini, kungathatha cishe iminyaka emihlanu ukuthi umuntu aqale ukuba nezimpawu zokushoda kukavithamini B12 noma kuze kube yilapho izivivinyo sezishintshe imiphumela, njengoba umzimba uzodla i-B12 ebigcinwe ngaphambilini.

Inani elinconyiwe likavithamini B12

Inani elinconyiwe likavithamini B12 liyahluka ngokweminyaka, njengoba kukhonjisiwe ngezansi:

• Kusuka ezinyangeni ezingu-0 kuye kwezingu-6 zokuphila: 0.4 mcg
• Kusuka ezinyangeni ezingu-7 kuya kwezingu-12: 0.5 mcg
• Kusuka eminyakeni engu-1 kuye kwengu-3: 0.9 mcg
• Kusuka eminyakeni engu-4 kuye kwengu-8: 1.2 mcg
• Kusuka eminyakeni engu-9 kuye kwengu-13: 1.8 mcg
• Kusuka eminyakeni eyi-14 kuya phambili: 2.4 mcg

Kanye nezinye izakhi zomzimba ezifana ne-iron ne-folic acid, uvithamini B12 kubalulekile ukuvimbela i-anemia. Bheka nokudla okune-iron okune-anemia.

Ukwanda kwevithamini B12

Uvithamini B12 owedlulele emzimbeni ungadala ushintsho oluncane ebuchosheni, ushintsho kuma-lymphocyte futhi lukhuphuke kuma-lymphocyte. Lokhu akujwayelekile kakhulu, njengoba uvithamini B12 ubekezeleleka kahle emzimbeni, kepha kungenzeka uma umuntu ethatha izithasiselo zevithamini B12 ngaphandle kokuqondiswa okwelashwa.