Amavithamini Wamandla: Ingabe i-B-12 iyasebenza?

-Delile

• Kuyini uvithamini B-12?
• Ingakanani i-vitamin B-12 okufanele uyithathe
• Kuyini ukushoda kukavithamini B-12?
• Ingabe abantu abadala asebekhulile badinga uvithamini B-12 owengeziwe?
• Ukuxilongwa kokushoda kwe-B-12

Ukubuka konke

Abanye abantu bathi uvithamini B-12 uzothuthukisa:

• amandla
• ukuhlushwa
• inkumbulo
• isimo

Kodwa-ke, ngenkathi ekhuluma phambi kweCongress ngo-2008, iphini likamqondisi weNational Heart, Lung, neBlood Institute, waziphikisa lezi zimangalo. Ufakaze ukuthi uvithamini B-12 angenza zonke lezi zinto kubantu abangenayo i-vitamin. Kodwa-ke, abukho ubufakazi bemitholampilo obukhombisa ukuthi bungakhulisa amandla kubantu asebevele benezitolo ezanele.

Kuyini uvithamini B-12?

Uvithamini B-12, noma i-cobalamin, yisakhi esidinga impilo enhle. Ngenye yamavithamini B ayisishiyagalombili asiza umzimba ukuthi uguqule ukudla okudlayo kube yi-glucose, okunikeza amandla. Uvithamini B-12 unemisebenzi eminingi eyengeziwe. Uyayidinga:

• ukukhiqizwa kwezakhi ze-DNA
• ukukhiqizwa kwamangqamuzana abomvu egazi
• ukuvuselelwa kabusha komnkantsha kanye nolwelwesi lwamapheshana emathunjini nawokuphefumula
• impilo yesistimu yakho yezinzwa, efaka umgogodla wakho
• ukuvimbela i-megaloblastic anemia

Ingakanani i-vitamin B-12 okufanele uyithathe

Inani levithamini B-12 olidingayo ngokuyinhloko lisuselwa eminyakeni yakho. Inani eliphakanyisiwe lansuku zonke likavithamini B-12 yilezi:

• ukuzalwa kwezinyanga eziyisithupha ubudala: ama-micrograms angu-0.4 (mcg)
• Izinyanga eziyi-7-12: 0.5 mcg
• Iminyaka engu-1-3: 0.9 mcg
• Iminyaka engu-4-8: 1.2 mcg
• Iminyaka engu-9-13: 1.8 mcg
• Iminyaka eyi-14-18: 2.4 mcg
• 19 nangaphezulu: 2.4 mcg
• intsha ekhulelwe nabesifazane: 2.6 mcg
• intsha nabesifazane abancelisa ibele: 2.8 mcg

I-Vitamin B-12 ngokwemvelo ekudleni okuvela ezilwaneni, kufaka phakathi:

• inyama
• inhlanzi
• amaqanda
• imikhiqizo yobisi

Kungaba futhi kokunye okusanhlamvu okuqinisiwe nemvubelo yokudla okunempilo.

Kuyini ukushoda kukavithamini B-12?

Yize abantu abaningi baseMelika bethola uvithamini B-12 owanele, abanye abantu basengozini yokushoda ngovithamini B-12, ikakhulukazi labo:

• unesifo se-celiac
• unesifo sikaCrohn
• une-HIV
• thatha imishanguzo kadokotela, imithi elwa nokuquleka, i-colchicine, noma imishanguzo yamakhemikhali
• ama-vegans futhi awuyidli inyama noma imikhiqizo yobisi
• uphuze utshwala njalo
• unokukhubazeka komzimba
• unomlando wesifo samathumbu, njenge-gastritis noma isifo sikaCrohn

Izimpawu zokushoda kukavithamini B-12 zifaka:

• ukuqhaqhazela
• ubuthakathaka bemisipha
• ukuqina kwemisipha
• ukuqina kwemisipha
• ukukhathala
• ukungazibambi
• umfutho wegazi ophansi
• ukuphazamiseka kwemizwa

Isimo esibi kakhulu esihambisana nokushoda kukavithamini B-12 yi-megaloblastic anemia. Lesi yisifo esingalapheki segazi lapho umnkantsha ukhiqiza amaseli egazi amakhulu ngokweqile, angavuthwa. Ngenxa yalokhu, umzimba awunawo amangqamuzana abomvu egazi anele okwanele ukuthwala umoya-mpilo emzimbeni.

Ingabe abantu abadala asebekhulile badinga uvithamini B-12 owengeziwe?

Abantu abadala asebekhulile baneminyaka yobudala okungenzeka bangabi novithamini B-12. Njengoba ukhula, uhlelo lwakho lokugaya ukudla alukhiqizi i-asidi eningi. Lokhu kunciphisa amandla omzimba wakho wokuthola uvithamini B-12.

I-National Health and Nutrition Examination Survey ithole ukuthi abantu abangaphezu kwamaphesenti amathathu kwabadala abaneminyaka engaphezu kwengama-50 banamazinga aphansi kavithamini B-12. Ucwaningo luthi futhi amaphesenti angama-20 abantu abadala asebekhulile angaba namazinga emingcele kavithamini B-12.

Ubufakazi bukhombisa ukuthi uvithamini B-12 unezinzuzo eziningi kubantu njengoba bekhula. Ingakwazi:

• ukunciphisa ingozi yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi
• kuzuze inkumbulo yakho
• unikeze ukuvikelwa kwisifo i-Alzheimer's
• thuthukisa ibhalansi yakho

Ukuxilongwa kokushoda kwe-B-12

Kufanele wazi i-vitamin B-12 ekudleni kwakho, kodwa akudingeki ukhathazeke ngokweqile uma ungekho eqenjini elisengozini. Njengezakhamzimba eziningi, kungcono uma ungathola uvithamini B-12 owudinga ekudleni okudlayo. Ukuze uthole izitolo ezanele zikavithamini B-12, yidla ukudla okuhlelekile okubandakanya:

• inyama
• inhlanzi
• amaqanda
• imikhiqizo yobisi

Ukuhlolwa kwegazi okulula kungacacisa amazinga we-B-12 emzimbeni wakho. Uma izitolo zakho ziphansi, udokotela wakho angakunika isengezo.I-vitamin B-12 eyengeziwe iyatholakala efomini lamaphilisi, kumathebulethi ancibilika ngaphansi kolimi, nakujeli oyifaka ngaphakathi kwamakhala akho. Kwezinye izimo, udokotela wakho angancoma ukusebenzisa imijovo ukwandisa amazinga akho kavithamini B-12.