Ukudla kukavithamini B12 kwabalimi

-Delile

• Ukudla okuphezulu kwamavithamini B12 kwabadla inyama
• Imikhiqizo yobisi
• Amaqanda
• Ukudla okuqinisiwe
• Imvubelo yokudla okunempilo
• UNori
• Shitake mushroom
• Izinzuzo zezempilo ze-B12
• Izingozi nezinkinga
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

UVitamin B12 uyivithamini ebalulekile yamaseli. Kubalulekile ukugcina izinzwa zakho, amaseli egazi, kanye ne-DNA iphilile.

Imikhiqizo yezilwane ngokwemvelo iqukethe le vithamini. Inyama, ubisi, namaqanda kuyimithombo enhle kakhulu.

Ukudla okususelwa ezitshalweni akuqukethe i-B12 ngokwemvelo, ngakho-ke abantu abalandela ukudla okudla imifino noma i-vegan diet kumele baqiniseke ukuthi bathola okwanele usuku ngalunye ukugwema ukuswela.

Ukuntuleka kukavithamini B12 kungaholela emiphumeleni emibi yezempilo, njenge-anemia eyingozi.

Ngenkathi abadla imifino kanye nemifino bedinga ukucabanga kabanzi ngokuthi ivelaphi i-vitamin B12 yabo, kusenezinketho eziningi ezinhle. Qhubeka ufunde ukuze ufunde kabanzi.

Ukudla okuphezulu kwamavithamini B12 kwabadla inyama

Abalimi bemifino banezinketho eziningana zemithombo ye-B12. Lokhu kufaka amaqanda nemikhiqizo yobisi, njengobisi noshizi.

Imifino inohlu olunomkhawulo wezinketho. Ukudla okuqinisiwe, noma labo abanevithamini B12 eyengeziwe, bawumthombo omuhle.

Ukudla kwemvelo okufana nemvubelo yokudla okunempilo, imvubelo iyasakazeka, amakhowe athile, kanye nolunye ulwelwe kuqukethe novithamini B12.

Ngezansi, sibhekisisa imithombo engcono kakhulu ye-vitamin B12 yabantu abadla imifino, futhi eminye yemifino, nayo.

Imikhiqizo yobisi

Ukudla imikhiqizo yobisi kungenye yezindlela ezilula zokuthola uvithamini B12 owanele ekudleni kwemifino.

IHhovisi Lezokudla Izibalo libala okuqukethwe kwe-B12 kule mikhiqizo yobisi elandelayo:

• 1.2 ama-micrograms (mcg) enkomishini e-1 yobisi olunamafutha aphansi, noma ama-50% we-Daily Value (DV) yakho
• 1.1 mcg kuma-ounces angu-8 we-yogurt ephansi enamafutha, noma ama-46% we-DV yakho
• 0.9 mcg ku-ounce elilodwa loshizi waseSwitzerland, noma ama-38% we-DV yakho

Zama ukuba neyogathi ngesidlo sakho sasekuseni, ubisi njengesiphuzo santambama, kanye nezicucu ezimbalwa zeshizi njengokudla.

Amaqanda

Omunye umthombo we-B12 wabantu abadla imifino amaqanda. Iqanda elilodwa elikhulu, elibilisiwe liqukethe u-0.6 mcg kavithamini B12, noma u-25% we-DV yakho.

Amaqanda abuye abe namaprotheni amaningi, okunye okunomsoco okungenzeka kungatholakali ekudleni kweminye imifino. Funda ngemithombo yemifino yemifino lapha.

Ukudla amaqanda amaningi, zama ukuba namaqanda aqhekeziwe ngesidlo sasekuseni, ukwengeza iqanda elibiliswe kanzima kumasaladi, nokwenza ama-omelets amaningi noma ama-quiches.

Ukudla okuqinisiwe

Ukudla okuqiniswe ngevithamini B12 kungakusiza uhlangabezane nezidingo zakho zokudla kwansuku zonke. Lokhu kungumthombo otholakala kalula we-B12 onokutholakala okuphezulu kokudla kwabadla imifino kanye nemifino.

Ukudla okusanhlamvu kwasekuseni okuqinisiwe kungukukhetha okuhle. Okusanhlamvu kuvame ukuqukethe ama-25% we-DV ngokusebenza ngakunye, noma lokhu kuyehluka phakathi kwemikhiqizo. Funda okufakiwe ukuze unqume ukuthi ngabe okusanhlamvu okuthandayo okunempilo okunempilo kufake i-B12.

Ukudla okuqinisiwe ngokuvamile kulula ukuthi umzimba wakho ukugaye, okusho ukuthi banokutholakala okuphezulu. Lokhu kusiza umzimba ukuthi uthole uvithamini B12 kalula.

Imvubelo yokudla okunempilo

Okunye ukudla okuqinisiwe okuqukethe i-vitamin B12 imvubelo yokudla okunempilo. Lokhu wukudla kwabadla inyama kanye nemifino.

Kanye nezinzuzo zayo zokudla okunempilo, imvubelo yokudla okunempilo inikeza ukunambitheka okujulile ekuphekeni. Abaningi basebenzisa imvubelo yokudla okunomsoco ukwengeza ukunambitheka kwe-cheesy noma nutty ekudleni.

Isipuni esisodwa se-100% - imvubelo yokudla okunempilo ihlinzeka ngama-2.4 mcg kavithamini B12, noma i-100% ye-DV.

Zama ukufaka imvubelo yokudla okunomsoco kumasoso wemifino, ama-chilis noma ama-curry. Ukudla okulula okunempilo, fafaza imvubelo yokudla okunempilo kuma-popcorn aqhamuke emoyeni.

UNori

I-touts nori eyodwa, ebizwa nangokuthi i-laver onsomi, njengomthombo omuhle we-vitamin B12. Lo mkhiqizo we-algae udliwa kakhulu emazweni ase-Asia.

Ucwaningo luncoma ukuthi kudliwe amagremu ama-4 we-nori omisiwe ukuhlangabezana nezidingo zansuku zonke zokudla i-vitamin B12.

Ungawuthola lo mkhiqizo ezimakethe zokudla zase-Asia noma uwuthenge ku-inthanethi. Isetshenziswa ku-sushi futhi ingahle ibe yisidlo esilula futhi esinempilo sisodwa.

Shitake mushroom

Njenge-nori, amanye, kufaka phakathi i-shitake, aqukethe i-vitamin B12. Amazinga aphansi kakhulu, noma kunjalo.

Uzodinga ukudla cishe amagremu ama-50 wamakhowe omisiwe we-shitake ukuhlangabezana nezidingo zakho zansuku zonke zikavithamini B12.

Ngenkathi ungafuni ukudla njalo amakhowe amaningi ngasikhathi sinye - futhi kungcono ukushintsha imithombo yakho ye-B12 noma kunjalo - benza inketho enhle kulabo abathanda isikhunta.

Zama ukwengeza amakhowe aqukethe i-B12 ekuphekeni kwakho ngesidlo sasemini esihlwabusayo noma isidlo sakusihlwa ukuze uthole ukukhushulwa okwengeziwe kwe-B12.

Izinzuzo zezempilo ze-B12

Ukudla i-vitamin B12 kubalulekile ekudleni kwakho. IVitamin B12 ineqhaza emisebenzini ebalulekile emzimbeni wakho, kufaka phakathi:

• ukwakha nokuhlukanisa amaseli abomvu egazi
• ukuvikela isimiso sakho sezinzwa
• ukuhlanganisa i-DNA yakho
• ukunika umzimba wakho amandla

Awudingi uvithamini B12 omningi ukugcina le misebenzi ebalulekile yomzimba. Ukudla kwakho kwansuku zonke kwevithamini B12 kufanele kube cishe ngama-2.4 mcg ngosuku uma umdala.

Izingane zidinga uvithamini B12 omncane. Isibonelo, usana oluphakathi kwezinyanga eziyi-7 no-12 ludinga kuphela u-0.5 mcg ngosuku. Ingane ephakathi kweminyaka engu-4 nengu-8 ubudala idinga kuphela i-1.2 mcg ngosuku.

Omunye uthole ukuthi ukushiyeka kwe-B12 kwakuvame kakhulu kubantu abathile, ngokulandelayo:

• Abesifazane abakhulelwe abangama-62% babenenkinga
• Izingane ezingama-25-86% zazinenkinga
• I-21-41% yentsha yayinenkinga
• U-11-90% wabantu abadala asebekhulile babenenkinga

Izingozi nezinkinga

Izinkinga ezijwayelekile nezimo ezibangelwa ukuntuleka kwe-B12 zifaka i-anemia, ukuphazamiseka kwemithambo, nokungakwazi kwamaseli ukwehlukana.

Uma ungenayo i-vitamin B12 eyanele emzimbeni wakho, ungahlangabezana nezimpawu ezilandelayo:

• ukulimala kwemizwa
• ukukhathala
• ukuluma ezandleni nasezinyaweni
• ukuba ndikindiki
• ubuthakathaka
• ukungaboni kahle
• imfiva
• ukujuluka okweqile
• ubunzima bokuhamba
• izinkinga zokugaya ukudla
• ulimi olubuhlungu

Uma uhlangabezana nalezi zimpawu, khuluma nodokotela wakho. Udokotela wakho angadinga ukwenza izivivinyo ezithile ukuthola ukuthi amazinga akho e-B12 ajwayelekile yini.

Okubalulekile

Abalimi bemifino kanye nemifino kufanele bahlale bekhumbula ukudla kwabo kwe-B12. Le vithamini ebaluleke kakhulu emzimbeni futhi ingahle ishode kulabo abangayidli inyama.

Ungathola uvithamini B12 ekudleni okutholakala ezilwaneni njengobisi namaqanda noma ekudleni okuqinisiwe. Amakhowe nolwelwe kungakumboza nokudla kwakho kwe-B12 ngezikhathi ezithile.

Qiniseka ukuthi uxoxa ngezindlela zokwengeza i-B12 ekudleni kwakho nodokotela wakho futhi uthole amazinga akho abhekiwe njalo ukugcina impilo enhle.

Ungase uthathe isinqumo sokuthatha isengezo ukuqinisekisa ukuthi uthola uvithamini B12 owanele. Lokhu kuyatholakala ukuthenga ku-inthanethi.