Uvithamini B12 Omningi Kangakanani?

-Delile

• Izinzuzo Zokwengeza Nge-Vitamin B12
• Ingabe Ukuthatha Izilinganiso Eziphezulu ze-B12 Kuyasiza Noma Kuyingozi?
• Kufanele uthathe malini i-B12?
• Okusemqoka

UVitamin B12 yisakhi somzimba esincibilikayo esidlala izindima eziningi ezibalulekile emzimbeni wakho.

Abanye abantu bacabanga ukuthi ukuthatha imithamo ephezulu ye-B12 - kunokudla okunconyiwe - kungcono kakhulu empilweni yabo.

Lo mkhuba wenze abaningi bazibuze ukuthi le vithamini ingakanani ngokweqile.

Lo mbhalo uhlola izinzuzo zezempilo, kanye nezingozi ezingaba khona zokuthatha ama-megadoses we-B12.

Izinzuzo Zokwengeza Nge-Vitamin B12

Akungatshazwa ukuthi uvithamini B12 ubalulekile empilweni.

Lesi sithako sibhekele imisebenzi eminingi emzimbeni wakho, kufaka phakathi ukwakheka kwamangqamuzana egazi abomvu, ukukhiqizwa kwamandla, ukwakheka kwe-DNA kanye nokugcinwa kwemizwa ().

Yize i-B12 itholakala ekudleni okuningi, njengenyama, izinkukhu, izinhlanzi zasolwandle, amaqanda, imikhiqizo yobisi kanye nezinhlamvu ezihlanganisiwe, abantu abaningi abayitholi ngokwanele le vithamini ebalulekile.

Izimo zezempilo ezifana nesifo samathumbu esivuthayo (IBD), imishanguzo ethile, ukuguqulwa kwezakhi zofuzo, ubudala kanye nemikhawulo yokudla konke kungaba nomthelela esidingweni esandayo se-B12.

Ukushoda kuka-Vitamin B12 kungaholela ezinkingeni ezinkulu ezifana nokulimala kwezinzwa, i-anemia kanye nokukhathala, yingakho labo abasengozini kufanele bengeze isengezo seB12 esezingeni eliphakeme ekudleni kwabo ().

Ngenkathi abantu abadla inani elanele lokudla okunothe kwe-B12 futhi abakwaziyo ukumunca nokusebenzisa kahle lesi sakhi akudingeki ukuthi bengeze, ukuthatha i-B12 eyengeziwe kuxhunyaniswe nezinye izinzuzo zezempilo.

Isibonelo, ucwaningo lukhombisa ukuthi i-B12 eyengeziwe ingazuzisa abantu ngaphandle kokushoda ngalezi zindlela ezilandelayo:

• Isimo esithuthukisiwe: Ucwaningo oluthile luthole ukuthi ukulekelela amadoda aphilile ane-B-complex vitamin equkethe umthamo omkhulu we-B12 izilinganiso ezithuthukisiwe zokucindezeleka nokusebenza okuthuthukile ekuhlolweni kokuqonda ().
• Izimpawu ezinciphile zokukhathazeka nokudangala: Ukwelashwa ngesengezo esiqukethe umthamo ophakeme we-B12 wezinsuku ezingama-60 kuthuthukise kakhulu ukucindezeleka nezimpawu zokukhathazeka kubantu abadala uma kuqhathaniswa ne-placebo ().

Yize izithasiselo ze-B12 zivame ukuthathwa ukukhulisa amazinga wamandla, okwamanje abukho ubufakazi obukhombisa ukuthi i-B12 eyengeziwe yandisa amandla kubantu abanamazinga anele ale vithamini.

Kodwa-ke, izithasiselo ze-B12 kungenzeka zikhuphule amazinga wamandla kulabo abantulayo, njengoba lesi sithako sidlala indima ebalulekile ekuguquleni ukudla kube ngamandla.

I-B12 yisakhi esibalulekile esibalulekile ekwakhekeni kwamangqamuzana egazi abomvu, ukuhlanganiswa kwe-DNA nezinye izinqubo eziningi ezibalulekile. Izithasiselo zingasiza ukukhulisa imizwa futhi zinciphise izimpawu zokudangala kulabo abangenayo le vithamini.

Ingabe Ukuthatha Izilinganiso Eziphezulu ze-B12 Kuyasiza Noma Kuyingozi?

Njengoba i-B12 iyi-vithamini encibilikiswa ngamanzi, ngokuvamile ibhekwa njengephephile, noma ngemithamo ephezulu.

Alikho Izinga Lokungenisa Elingenakubekezeleleka (i-UL) elisungulelwe i-B12, ngenxa yezinga eliphansi lobuthi. I-UL ibhekisa kumthamo omkhulu wansuku zonke wevithamini okungenzeka ukuthi ibangele imiphumela emibi emphakathini jikelele.

Lo mkhawulo awusethelwe i-B12 ngoba umzimba wakho ukhipha noma yini ongayisebenzisi ngomchamo wakho.

Kodwa-ke, ukwengeza ngamazinga aphezulu ngokweqile we-B12 kuye kwaxhunyaniswa neminye imiphumela emibi.

Ucwaningo oluningi lukhombisile ukuthi ama-megadoses kavithamini angaholela ekuqubukeni kwezinduna ne-rosacea, isimo sesikhumba esidala ububomvu kanye namaqhubu agcwele ubomvu ebusweni.

Kodwa-ke, kufanele kuqashelwe ukuthi iningi lalezi zifundo ligxile kuma-injection aphezulu kunokuba izithako zomlomo (, 6,).

Kunobunye ubufakazi obuphakamisa ukuthi imithamo ephezulu ye-B12 ingaholela emiphumeleni emibi yezempilo kulabo abanesifo sikashukela noma isifo sezinso.

Ucwaningo oluthile lwathola ukuthi abantu abane-nephropathy yesifo sikashukela (ukulahlekelwa umsebenzi wezinso ngenxa yesifo sikashukela) babhekene nokwehla okusheshayo ekusebenzeni kwezinso lapho kufakwa ngamavithamini aphezulu we-B, kufaka phakathi i-1 mg ngosuku lwe-B12.

Ngaphezu kwalokho, ababambiqhaza abathola amavithamini we-B aphezulu kakhulu baba nengozi enkulu yokuhlaselwa yisifo senhliziyo, isifo sohlangothi nokufa, uma kuqhathaniswa nalabo abathola i-placebo ().

Olunye ucwaningo kwabesifazane abakhulelwe lukhombisa ukuthi amazinga aphezulu kakhulu e-B12 ngenxa yezithasiselo zamavithamini andise ingozi yokuphazamiseka kwesifo se-autism enzalweni yabo ().

Yize kunobufakazi bokuthi ukwengeza nge-B12 kungadala imiphumela engemihle yezempilo, ucwaningo lukhombisile ukuthi izengezo zomlomo zansuku zonke ezifika ku-2 mg (2,000 mcg) ziphephile futhi ziyasebenza ekwelapheni ukushoda kwe-B12 ().

Ukubheka, okunconywayo kwansuku zonke (i-RDI) kavithamini B12 kungu-2.4 mcg wabesilisa nabesifazane, yize abesifazane abakhulelwe nabancelisayo benesidingo esiphakeme (11).

Yize kunobunye ubufakazi bokuthi imithamo ephezulu kakhulu ye-B12 ingadala imiphumela emibi yezempilo kubantu abathile, ama-megadoses ale vithamini asetshenziselwa ukuphatha ngokuphepha nangempumelelo ukushoda kwe-B12.

Kufanele uthathe malini i-B12?

Kubantu abaphilile abangekho engcupheni yokushoda kwe-B12, ukudla ukudla okuyindilinga, okunempilo kufanele kunikeze yonke i-B12 izidingo zomzimba wabo.

Imithombo yokudla yale vithamini ifaka amaqanda, inyama ebomvu, izinkukhu, izinhlanzi zasolwandle, ubisi, iyogathi, okusanhlamvu okuqinisiwe, imvubelo yokudla okunomsoco kanye nobisi olungenalo ubisi.

Kodwa-ke, abantu ngemithi ethinta ukumuncwa kwe-B12, abesifazane abakhulelwe noma abancelisayo, ama-vegans nanoma ngubani onesimo esinomthelela omubi ekumuncekeni noma ekwandiseni isidingo se-B12, kufanele bacabangele ukuthatha isengezo.

Ngokwengeziwe, ubufakazi obuvela ezifundweni zabantu bukhombisa ukuthi ukuntuleka kwe-B12 kubantu abadala kuvamile, yingakho kunconywa ukuthi abantu abadala abangaphezu kweminyaka engama-50 bathathe izithasiselo ().

Ngenkathi ama-megadoses angafika ku-2,000 mcg athathwa njengaphephile ekwelapheni ukushoda kwe-B12, ngaso sonke isikhathi kungcono ukugwema inani eliningi ngokweqile lanoma yiliphi ivithamini, ikakhulukazi lapho lingadingeki.

Yize imithamo ephezulu yansuku zonke ye-B12 ingenakulimaza kubantu abaningi, amanani aphezulu kakhulu kufanele agwenywe ngaphandle kokuthi kunqunywe uchwepheshe wezokunakekelwa kwempilo.

Uma ucabanga ukuthi kungenzeka ukuthi untula ku-B12, khuluma nodokotela wakho, ongancoma ukwelashwa okufanele ngokuya ngezinga lakho lokushoda.

Ngenkathi kungekho i-UL esethelwe i-B12, ikhono lomzimba wakho lokuthola ivithamini lincike ekutheni lidinga malini ngempela.

Isibonelo, kulinganiselwa ukuthi ama-mcg ayi-10 kuphela we-500-mcg B12 supplement empeleni amuncwa kubantu ngaphandle kokushoda ().

Ngalesi sizathu, ukuthatha imithamo ephezulu ye-B12 akubazuzi abantu ngaphandle kwesidingo esandayo.

Yize i-B12 yokwengeza idingeka kubantu abanesidingo esikhuphukile sale vithamini, akudingekile kulabo abangenakho ukuntula ukuthatha imithamo ephezulu.

Okusemqoka

I-B12 yisakhi esibalulekile esisetshenziswa kakhulu njengesengezo sokudla okunempilo, ngisho nalabo abangenakho ukuntuleka kwe-B12.

Yize imithamo efinyelela ku-2,000 mcg kavithamini B12 ithathwa njengephephile, kungcono ukukhuluma nodokotela ukuthola ukuthi ukuthatha isithasiselo kuyadingeka yini.

Iningi labantu lingagcwalisa izidingo zabo ze-B12 ngokudla okunempilo. Abanye, njengabantu abadala asebekhulile noma labo abanemikhawulo ethile yokudla, kufanele bangeze.