B-12: Iqiniso Lokulahlekelwa Isisindo Noma Inganekwane?

-Delile

• Siyithathaphi i-B-12?
• Izici zobungozi
• Ukuthola i-B-12 eningi ekudleni kwakho
• Izithasiselo
• Ukudla
• Ukudla okudlela endlini

B-12 nokuncipha komzimba

Muva nje, i-vitamin B-12 ixhunywe ekunciphiseni isisindo namandla okuqina, kepha ingabe lezi zimangalo zingokoqobo? Odokotela abaningi kanye nezazi zokudla okunomsoco bathembele kuye cha.

I-Vitamin B-12 idlala indima enkulu emisebenzini eminingana ebalulekile yomzimba, kufaka phakathi i-DNA synthesis kanye nokwakhiwa kwamangqamuzana egazi abomvu. Kuyasiza futhi emzimbeni ukuguqula amafutha namaprotheni abe amandla nezinsiza ekonakaleni kwama-carbohydrate.

Ukushoda kwe-B-12 kungaholela ezifweni eziningana, ikakhulukazi i-megaloblastic anemia, ebangelwa ukubalwa kwamaseli abomvu aphansi. Uphawu oluvame kakhulu lwe-megaloblastic anemia ukukhathala. Leli fomu le-anemia, kanye nezinye izindaba zezempilo ezihambisana nokushoda kwe-B-12, zingelashwa kalula ngemijovo ye-vitamin.

Izimangalo zokuthi i-B-12 ingakhuphula amandla nokusiza ekwehliseni isisindo ivela ekucabangeni okungalungile kokuthi umphumela onayo kubantu abane-megaloblastic anemia uzofana nakubantu abanamazinga ajwayelekile wevithamini B-12.

Siyithathaphi i-B-12?

Abantu abaningi bathola uvithamini B-12 ngokudla kwabo. I-vithamini ikhona ngokwemvelo ekudleni okuthile okwenziwe ngamaprotheni ezilwane, njenge:

• izimbaza
• inyama nezinkukhu
• amaqanda
• ubisi neminye imikhiqizo yobisi

Imithombo yemifino ye-B-12 ifaka:

• amabisi ezitshalo ezithile aqiniswe nge-B-12
• imvubelo yokudla okunempilo (isinongo)
• okusanhlamvu okuqinisiwe

Izici zobungozi

Njengoba imithombo eminingi ye-B-12 itholakala emithonjeni esekwe ezilwaneni, ukuntuleka kuvamile phakathi kwabadla imifino kanye nemifino. Uma ungadli inyama, inhlanzi noma amaqanda, ukudla ukudla okuqinisiwe noma ukuthatha isengezo kunganconywa.

Amanye amaqembu abantu abasengozini yokushoda kwe-B-12 afaka:

• abantu abadala asebekhulile
• abantu abane-HIV
• abantu abahlinzwe emathunjini
• abantu abanezinkinga ezithile zokugaya ukudla, ikakhulukazi isifo sikaCrohn nesifo se-celiac
• abantu abathatha ama-proton-pump inhibitors noma ezinye izinciphisi zesisu-asidi

Isifo seCeliac yisifo sokuzilimaza esibangela ukungabekezelelani kwe-gluten. Abantu abadala asebekhulile - noma labo abahlinzwe esiswini - ngokuvamile banamazinga aphansi esisu esiswini. Lokhu kungaholela ekunciphiseni ukumuncwa kwe-B-12 kusuka kumaprotheni ezilwane kanye nokudla okuqinisiwe.

Kulaba bantu, i-B-12 etholakala kuma-supplements ingaba yindlela engcono uma itholakala ngohlobo lwamagama amancane noma ngomjovo. Lawa mafomu awadingi isenzo esifanayo sokugaya ukudla ukumuncwa kwe-B-12 njengefomu elitholakala ekudleni okuphelele noma ekudleni okuqinisiwe. Futhi, abantu abathatha i-metformin yesidakamizwa sikashukela basengozini enkulu yokushoda kwe-B-12.

Ukuthola i-B-12 eningi ekudleni kwakho

Izithasiselo

Kunezindlela eziningi zabantu abasengozini yokushoda kwe-B-12 ukwengeza amavithamini amaningi ekudleni kwabo. Njenganoma yimuphi nje uvithamini namaminerali emakethe, izithasiselo ze-B-12 ziyatholakala ngefomu lamaphilisi ezitolo ezinkulu nasemakhemisi. I-B-12 nayo ikhona kuma-vitamin B-complex supplements, ahlanganisa wonke amavithamini B ayisishiyagalombili abe umthamo owodwa.

Ungathola imithamo emikhulu ye-B-12 ngomjovo, okuyindlela izikhungo zokwehlisa isisindo ezihlala zisebenza ngayo isengezo. Leli fomu alincikile endaweni yokugaya ukudla ukumuncwa.

Odokotela bavame ukusikisela imijovo yamanani aphakeme kunamaphakathi we-B-12 kubantu abatholakala ukuthi bane-megaloblastic anemia nezinye izinkinga zempilo ezihambisana nokushoda kwe-B-12. Lolu hlobo lomjovo luvame ukudinga incwadi kadokotela.

Ukudla

Ukudla lapho i-B-12 ingekho ngokwemvelo, njengokudla okusanhlamvu kwasekuseni, nakho "kungaqiniswa" nevithamini. Ukudla okuqinisiwe kungaba wusizo kubantu abasengozini yokushoda, njenge-vegans, ngenxa yokudla okuphansi kokudla kwabo.

Labo abanezinguquko zomzimba - njengamazinga we-asidi esiswini ancishisiwe kanye / noma umsebenzi wokugaya ongavamile - basengakwazi ukuvimbela ukushoda kwe-B-12 ngokudla ukudla okuqinisiwe. Hlola imininingwane yokudla okunempilo kumalebula okudla ukuze ubone ukuthi ngabe iqinisiwe yini.

I-National Institutes of Health (NIH) incoma ama-micrograms angu-2.4 (mcg) kavithamini B-12 ngosuku kunoma ngubani oneminyaka engaphezu kwengu-14. Lokhu kudla kwansuku zonke okunconywayo nakho kungakhuphuka kulabo abanokwehla kokumuncwa. Awukho umehluko ekudleni okunconywayo kwabesilisa nabesifazane. Ukukhulelwa kwandisa umthamo onconyiwe wabesifazane, kokubili ngesikhathi sokukhulelwa nangemva kwalokho uma umama ekhetha ukuncelisa ingane yakhe ibele.

Ukudla okudlela endlini

Njengoba noma yimuphi udokotela noma isazi sokudla ezokutshela, alikho ikhambi lomlingo lokwehlisa isisindo. Labo abafuna ukusebenzisa impilo enempilo noma ukwehlisa amakhilogremu kufanele baqaphele izithasiselo ezithi zingakusiza ulahlekelwe isisindo ngaphandle kwezinguquko ezifanele zokuphila ukuze zithinte indlela odla ngayo nokuvivinya umzimba.

Ngokujabulisayo, azikho izingozi ezibikiwe ngokuthatha imithamo emikhulu kavithamini B-12, ngakho-ke labo abaye bazama imijovo ukunciphisa umzimba abanasidingo sokukhathazeka.

Kodwa-ke, abukho futhi ubufakazi obubikiwe obusekela isimangalo sokuthi uvithamini B-12 uzokusiza ukunciphisa umzimba kulabo abangenakho ukuntula. Kulabo abanenkinga etholakele, ukwelashwa kwe-B-12 kungathuthukisa amazinga wamandla angakhuphula umsebenzi futhi akhuthaze ukuphathwa kwesisindo.