Isikali sikaVitamin B12: Kufanele Uthathe Malini Ngosuku?

-Delile

• Kungani udinga uvithamini B12?
• Imithamo ephakanyisiwe
• Abantu abadala abangaphansi kweminyaka engama-50
• Abantu abadala abangaphezu kweminyaka engama-50
• Abesifazane abakhulelwe
• Abesifazane abancelisayo
• Abadla imifino nemifino
• I-B12 yamandla athuthukisiwe
• I-B12 yenkumbulo nemizwa
• Imiphumela emibi engaba khona
• Okubalulekile

Ukubuka konke

I-Vitamin B12 iyisakhamzimba esincibilikayo emanzini esidingeka ezinkambisweni eziningi ezibalulekile emzimbeni wakho.

Umthamo ofanele kavithamini B12 uyahluka ngokuya ngobulili bakho, ubudala, nezizathu zokuwuthatha.

Lo mbhalo uhlola ubufakazi obungemuva kwemithamo enconyiwe ye-B12 kubantu abahlukahlukene nokusetshenziswa kwayo.

Kungani udinga uvithamini B12?

I-Vitamin B12 iyisakhi somzimba esibalulekile esidlala indima ebucayi ezinqubeni eziningana zomzimba wakho.

Kuyadingeka ekukhiqizeni okufanele amaseli abomvu egazi, ukwakheka kwe-DNA, ukusebenza kwe-nerve, kanye ne-metabolism (1).

IVitamin B12 ibuye ibambe iqhaza elibalulekile ekwehliseni amazinga e-amino acid abizwa nge-homocysteine, amazinga aphezulu axhumene nezimo ezingalapheki njengesifo senhliziyo, isifo sohlangothi, ne-Alzheimer's ().

Ngokwengeziwe, uvithamini B12 ubalulekile ekukhiqizeni amandla. Kodwa-ke, okwamanje abukho ubufakazi bokuthi ukuthatha izithasiselo ze-B12 kwandisa amazinga wamandla kubantu abangantuli kulesi sithako ().

IVitamin B12 itholakala kakhulu emikhiqizweni yezilwane, kufaka phakathi inyama, ukudla kwasolwandle, imikhiqizo yobisi namaqanda. Iphinde yengezwe kokunye ukudla okusetshenzisiwe, njengobisi lwe-cereal nobisi lwe-nondairy.

Ngoba umzimba wakho ungagcina i-B12 iminyaka eminingana, ukushoda okukhulu kwe-B12 akuvamile, kepha kuze kufike kuma-26% wabantu kungenzeka babe nokushoda okuncane. Ngokuhamba kwesikhathi, ukushoda kwe-B12 kungaholela ezinkingeni ezinjenge-anemia, ukulimala kwezinzwa nokukhathala.

Ukushoda kukavithamini B12 kungadalwa ukungatholi okwanele kwaleli vithamini ngokudla kwakho, izinkinga zokumunca, noma ukuthatha umuthi ophazamisa ukumuncwa kwawo ().

Izici ezilandelayo zingakubeka engcupheni enkulu yokungatholi uvithamini B12 owanele ekudleni kuphela (,):

• ukulandela indlela yokudla imifino noma i-vegan
• ukuba ngaphezu kweminyaka engama-50 ubudala
• ukuphazamiseka kwamathumbu, kufaka phakathi isifo sikaCrohn nesifo se-celiac
• ukuhlinzwa emgudwini wokugaya ukudla, njengokuhlinzwa kwesisindo noma ukuvuselelwa kwamathumbu
• i-metformin nemithi yokunciphisa i-asidi
• izinguquko ezithile zofuzo, njenge-MTHFR, i-MTRR, ne-CBS
• ukuphuza njalo utshwala

Uma usengozini yokushoda, ukuthatha isengezo kungakusiza uhlangabezane nezidingo zakho.

UVitamin B12 yisakhi somzimba esibalulekile esidlala indima ebalulekile emzimbeni wakho. Kutholakala ikakhulukazi emikhiqizweni yezilwane, futhi abanye abantu bangaba sengozini yokungatholi okwanele ekudleni kuphela.

Imithamo ephakanyisiwe

Ukunconywa kwansuku zonke (i-RDI) kwe-vitamin B12 yabantu abangaphezu kweminyaka eyi-14 ngu-2.4 mcg (1).

Kodwa-ke, ungahle uthande ukuthatha okuningi noma ngaphansi, ngokuya ngeminyaka yakho, indlela ophila ngayo, kanye nesimo esithile.

Qaphela ukuthi iphesenti likavithamini B12 umzimba wakho ongamunca kwizithasiselo alikho phezulu kakhulu - kulinganiselwa ukuthi umzimba wakho umunca kuphela i-10 mcg yesengezo esingu-500-mcg B12 ().

Nazi ezinye izincomo zemithamo ye-B12 yezimo ezithile.

Abantu abadala abangaphansi kweminyaka engama-50

Kubantu abaneminyaka engaphezu kwengu-14, i-RDI kavithamini B12 ingu-2.4 mcg (1).

Iningi labantu lihlangabezana nale mfuneko ngokudla.

Isibonelo, uma ngabe udle amaqanda amabili ngesidlo sasekuseni (1.2 mcg we-B12), ama-ounces ama-3 (ama-gram angu-85) we-tuna ngesidlo sasemini (2.5 mcg we-B12), nama-ounces ama-3 (85 amagremu) enkomo yesidlo sakusihlwa (1.4 mcg we-B12 ), uzodla ngaphezu kokuphindwe kabili kwezidingo zakho zansuku zonke ze-B12 (1).

Ngakho-ke, ukwengeza nge-B12 akunconyelwe abantu abaphilile kuleli qembu lobudala.

Kodwa-ke, uma unezici ezichazwe ngenhla eziphazamisa ukungena kwe-vitamin B12 noma ukumuncwa, ungahle uthande ukucabanga ukuthatha isithasiselo.

Abantu abadala abangaphezu kweminyaka engama-50

Abantu abadala basengozini enkulu yokushoda ngovithamini B12. Ngenkathi bambalwa abantu abadala abantula ku-B12, kuze kufike kuma-62% wabantu abadala abaneminyaka yobudala engama-65 banamazinga angaphansi kwegazi alinganayo alesi sakhi (, 9).

Njengoba ukhula, umzimba wakho ngokwemvelo wenza i-acid engaphansi kwesisu kanye ne-intrinsic factor - zombili lezi zinto ezingathinta ukumuncwa kwevithamini B12.

Isisu esiswini siyadingeka ukufinyelela ku-vitamin B12 etholakala ngokwemvelo ekudleni, futhi isici sangaphakathi siyadingeka ukuze simunceke.

Ngenxa yalesi sengozi sokungamuncwa kahle, iNational Academy of Medicine incoma ukuthi abantu abadala abaneminyaka engaphezu kwengu-50 bahlangabezane nezidingo zabo eziningi zikavithamini B12 ngokusebenzisa izithasiselo kanye nokudla okuqinisiwe (1).

Kwisifundo esisodwa samasonto ayisishiyagalombili kubantu abadala asebekhulile abayi-100, okwengeza nge-500 mcg kavithamini B12 kutholakele ukwenza amazinga e-B12 abejwayelekile kuma-90% wabahlanganyeli. Imithamo ephakeme efinyelela ku-1,000 mcg (1 mg) kungadingeka kwabanye ().

Abesifazane abakhulelwe

Abesifazane abakhulelwe banezidingo eziphakeme kancane zikavithamini B12 kunabantu abaningi.

Amazinga aphansi omama wale vithamini ahlanganiswe nezinkinga zokuzalwa ezinganeni ().

Ngokwengeziwe, ukubuyekezwa okuhlelekile okuhlelekile kukhombisile ukuthi ukushoda kwe-B12 kuhlotshaniswa nengozi ephezulu yokuzalwa ngaphambi kwesikhathi kanye nesisindo sokuzalwa esiphansi ezinganeni ezisanda kuzalwa ().

Ngakho-ke, i-RDI ye-vitamin B12 ngesikhathi sokukhulelwa ingu-2.6 mcg. Leli zinga lingahlangatshezwa ngokudla kuphela noma nge-vitamin yokubeletha (1).

Abesifazane abancelisayo

Ukuntuleka kwe-Vitamin B12 ezinganeni ezinceliswe ibele kuye kwaxhunyaniswa nokulibaziseka kokukhula ().

Ngokwengeziwe, ukushoda kwe-B12 ezinganeni kungaholela ekucasukeni, ukuncipha kwesifiso, nokwehluleka ukuchuma ().

Ngalezi zizathu, i-RDI yale vithamini yabesifazane abancelisayo iphakeme kunaleyo yabesifazane abakhulelwe - okungukuthi 2.8 mcg (1).

Abadla imifino nemifino

Izincomo ze-Vitamin B12 azihlukile kubantu abalandela ukudla okutshalwe ezitshalweni.

Kodwa-ke, i-RDI engu-2.4 mcg yabantu abangaphansi kweminyaka engama-50 kunzima kakhulu ukuhlangabezana nokudla kwemifino noma i-vegan (1).

Ekubuyekezweni kwezifundo ezingama-40 ngevithamini B12 kubantu abadla imifino kuphela, kuze kufike ku-86.5% wabantu abadala abadla imifino kuphela - kubandakanya nabantu abadala - kutholakale ukuthi banamazinga aphansi kavithamini B12 ().

Okwamanje azikho izincomo zikahulumeni zemithamo yokwengeza ye-B12 yabantu abadla inyama.

Kodwa-ke, isifundo esisodwa sikhombisa ukuthi imithamo efinyelela ku-6 mcg kavithamini B12 ngosuku ingahle ifanele ama-vegans ().

I-B12 yamandla athuthukisiwe

Yize uvithamini B12 evame ukuthathwa ukukhulisa amazinga wamandla, ubufakazi obukhombisa ukuthi izengezo ze-B12 zithuthukisa amazinga wamandla kubantu abangenakho ukuntuleka.

Kodwa-ke, izithasiselo ze-B12 zitholakale zithuthukisa amazinga wamandla kulabo abantula lesi sithako ().

Ukubuyekezwa okukodwa kunconywe ukuthi labo abanokushoda kukavithamini B12 bathathe i-1 mg kavithamini B12 nsuku zonke inyanga, ilandelwe ngumthamo wesondlo ka-125-250 mcg ngosuku ().

Abantu abanezinkinga zokumunca i-vitamin B12, njengaleyo enesifo sikaCrohn noma ezinye izingqinamba zesisu, bangazuza emijoweni ye-B12, eyeqa isidingo sokumunca umgudu wokugaya ukudla).

I-B12 yenkumbulo nemizwa

Kuvame ukucatshangwa ukuthi ukuthatha i-vitamin B12 kungakhuphula inkumbulo nemizwa yakho. Kodwa-ke, abukho ubufakazi obuningi bokusekela lo mbono.

Ucwaningo lwezilwane lukhombisa ukuthi ukushoda kukavithamini B12 kuhlotshaniswe nokukhubazeka kwememori. Noma kunjalo, okwamanje abukho ubufakazi bokuthi izengezo ze-B12 zithuthukisa inkumbulo kubantu abangantuli ().

Ekubuyekezweni okukhulu, izithasiselo zevithamini B12 azibanga nomthelela ezimpawu zokucindezeleka esikhathini esifushane kepha zingasiza ekuvimbeleni ukubuyela emuva esikhathini eside ().

Azikho izincomo ezithile zomthamo wezengezo ze-B12 zokusebenza kwengqondo noma imizwa.

Ukufakwa kahle kwe-vitamin B12 kuyehluka ngeminyaka, indlela yokuphila, nezidingo zokudla. Incomo ejwayelekile yabantu abadala yi-2.4 mcg. Abantu abadala asebekhulile, kanye nabesifazane abakhulelwe nabancelisayo, badinga imithamo ephezulu.

Imiphumela emibi engaba khona

UVitamin B12 uvithamini oncibilika emanzini, okusho ukuthi umzimba wakho ukhipha okungadingi umchamo wakho.

Ngoba iphephe ngokuqhathaniswa, alikho ibanga lokudla eliphezulu elibekezelelekayo (i-UL) elibekelwe i-vitamin B12. I-UL ibhekwa njengesamba esiphezulu sezinto ezingathathwa ngokuphepha ngaphandle kwemiphumela emibi.

Kodwa-ke, i-vitamin B12 ikhonjisiwe ukuthi ibangele imiphumela emibi engandile kwezinye izimo.

Imijovo ka-Vitamin B12 ingaholela ezimeni zesikhumba, njenge-acne ne-dermatitis (rash) ().

Imithamo ephezulu yamavithamini B angaphezu kwe-1,000 mcg nayo ihlotshaniswa nezinkinga kubantu abanesifo sezinso ().

Ngaphezu kwalokho, amazinga aphezulu egazi e-B12 komama ayexhunywe engcupheni ephezulu ye-autism ezinganeni zabo ().

Yize imithamo ephezulu yamavithamini B12 izengezo ixhunyaniswe nemiphumela emibi engandile kubantu abathile, ngokuvamile iphephile, futhi okwamanje akukho mali ephakanyisiwe yale vithamini.

Okubalulekile

UVitamin B12 yisakhi esidlala izindima eziningi ezibalulekile emzimbeni wakho.

I-RDI yamavithamini B12 isukela ku-2.4 mcg kubantu abadala kuya ku-2.8 mcg yabesifazane abancelisayo.

Iningi labantu lihlangabezana nalezi zidingo ngokudla kuphela, kepha abantu abadala asebekhulile, abantu abadla ukudla okuqinile okususelwa ezitshalweni, nalabo abanenkinga yokugaya ukudla bangazuza kwizithasiselo, noma imithamo iyahluka ngokuya ngezidingo zomuntu ngamunye.