Ngaba wakha wazibuza ukuba kwenzeka ntoni kumzimba wakho ukuba ukutya kwakho akunayo i-vitamin B12? Le vithamini, engabonakali emehlweni kodwa ibalulekile ekusebenzeni ngokufanelekileyo kwemizimba yethu, yenye yezo vitamin zilityelweyo xa kufikwa kwisondlo esilungeleleneyo. Nangona kunjalo, ukungabikho kwayo kunokubangela iimpawu ezinobumnene njengokukhathala kwiimeko ezinzima ze-neurological, ngakumbi ukuba sigcina ukutya okunqongopheleyo kuyo iminyaka.
Ukugcina amanqanaba afanelekileyo e-vitamin B12 kubalulekile kuzo zonke izigaba zobomi, nangona umngeni wangempela uvela xa, nokuba ngokuzikhethela, izizathu zempilo okanye izithintelo zokufikelela, siyeke ukusebenzisa imithombo yayo ephambili.. Makhe sijonge ngakumbi ukuba kuthetha ukuthini ukutsiba ukutya okutyebileyo kwi-B12, ngubani oyena usemngciphekweni, kwaye singakwazi njani ukuthintela iingxaki zempilo ezimfutshane, eziphakathi kunye nexesha elide.
Yintoni i-vitamin B12 kwaye kutheni iyimfuneko?
La i-vitamin B12, kwaziwa njenge cobalamin, yimfuneko, i-micronutrient enyibilikayo emanzini umsebenzi wayo ungaphaya kokuthintela ianemia. Ibandakanyeka ekwenziweni nasekuvuthweni kweeseli ezibomvu zegazi, ukuhlanganiswa kwe-DNA kunye ne-RNA, kunye nokugcinwa kwe-myelin egubungela kwaye ikhusela iiseli ze-nerve.. Ngolwazi oluthe vetshe, ungajongana nendlela intsilelo yayo eyichaphazela ngayo Impembelelo yokutya okungekho vitamin B12 kwisondlo sakho.
Kubalulekile kwi-metabolization yeeprotheyini, amafutha, kunye ne-carbohydrates, inceda umzimba ukuba ufumane amandla ekutyeni. Ngaphandle kwe-B12 eyaneleyo, iinkqubo zeselula kunye nokusebenza ngokufanelekileyo kwenkqubo ye-nervous iyancipha.. Ngaphaya koko, ukusilela kunokubangela iingxaki ezahlukeneyo njengokudinwa okungapheliyo, ukuphazamiseka kwemithambo-luvo, okanye ukuphazamiseka kwengqondo ukuba intsilelo iyaqhubeka ngokuhamba kwexesha.
Imithombo ephambili ye-vitamin B12: siyifumana phi?
Abantu abanako ukuvelisa i-vitamin B12.; sixhomekeke ngokupheleleyo ekutyeni ukuze sikufumane. Imithombo yendalo ye-B12 ifumaneka kuphela kukutya okuvela kwizilwanyana., ekubeni yenziwa ziintsholongwane ezidla ngokufumaneka kumjelo wazo wokwetyisa okanye kwindawo ezikhula kuyo. Iibhaktheriya ezikwikholoni yethu zinokuyivelisa, kodwa ekubeni ikwindawo engafuntshwanga kuyo, ayingomthombo uluncedo kumzimba.
- Inyama ebomvu kunye ne-viscera: Isibindi senkomo, imvana, i-veal kunye neenkukhu ziphakathi kokutya okucebileyo kwi-B12, ukubonelela ngeemali eziphezulu kakhulu nge-100 grams.
- Intlanzi kunye neentlanzi: Iimbaza, iimbaza, iimbatyisi, iisardines, iimackerel kunye netuna zibalasele phakathi kweyona mithombo ilungileyo. Izahlulo nje ezincinci sele zigubungela isixa esicetyiswayo semihla ngemihla.
- Amaqanda: I-yolk yayo iqulethe i-B12, nangona incinci, kwaye ukufunxa kwayo kuncinci xa kuthelekiswa nokunye ukutya okuvela kwizilwanyana.
- Iimveliso zederi: Ubisi, iitshizi (ezifana neCamembert, iCheddar okanye i-cheese entsha) kunye ne-yogurts zibonelela nge-B12, nangona zininzi kakhulu.
Kuthekani ngokutya okusekelwe kwizityalo? Apha kuvela umceli mngeni omkhulu kubantu abatya imifuno kunye nemifuno. Akukho kutya kwezityalo okune-B12 eyaneleyo ngokwendalo esebenzayo.. Nangona kukho ukutya okutyetyisiweyo (iziphuzo zemifuno, i-cereals, imvubelo yesondlo, njl.), kuyacetyiswa ukuba ufunde ileyibhile ngokucophelela, kuba ayizizo zonke iimveliso eziqinisiweyo ezibonelela ngexabiso elifanayo le-vitamin D okanye iqulethe ifom esebenzayo (cyanocobalamin).
Ingakanani ivithamin B12 esiyidingayo ngosuku? Iimfuno ngokweminyaka kunye nezigaba zobomi
Iimfuneko ziyahluka ngokuxhomekeke kwiminyaka, isini, kunye neemeko ezifana nokukhulelwa okanye ukuncancisa. Iimbekiselo eziphambili zamazwe ngamazwe (iGunya loKhuseleko lokuTya lwaseYurophu, WHO, NIH) lubonisa:
- Iintsana ukuya kwiinyanga ezili-6: 0,4 mcg
- Iintsana ukusuka kwiinyanga ezi-7 ukuya kwezi-12: 0,5 mcg
- Abantwana abaneminyaka eli-1 ukuya kweli-3 ubudala: 0,9 mcg
- Abantwana abaneminyaka eli-4 ukuya kweli-8 ubudala: 1,2 mcg
- Abantwana abaneminyaka eli-9 ukuya kweli-13 ubudala: 1,8 mcg
- Ulutsha olusuka kwi-14 ukuya kwi-18 leminyaka ubudala: 2,4 mcg
- Abantu abadala: 2,4 mcg
- Ukukhulelwa: 2,6 mcg
- Ukuncancisa: 2,8 mcg
Ngoko ke, Ukugcina la manqanaba kuxhomekeke ekuthathweni rhoqo kokutya okutyebileyo kwi-B12 okanye, ngokungabikho kwayo, izongezo okanye ukutya okuqinisiweyo.. Umzimba unezibindi ezigcina isibindi, kodwa xa sele ziphelile (okunokuthatha phakathi kweminyaka emi-1 ukuya kwemi-4), iimpawu zokunqongophala zinokuvela kwaye zibe mandundu ngokukhawuleza. Ukuze uqonde ngcono indlela i ukubaluleka kwevithamin B12 kwisondlo, khangela eli khonkco.
Ngubani osengozini enkulu yokunqongophala kwe-vitamin B12?
Ukunqongophala kwe-Vitamin B12 kunokuchaphazela nabani na, kodwa kukho amaqela athile asengozini kakhulu:
- Abatya imifuno abangqongqo kunye ne-vegansIiOmnivores zihlala zigubungela iimfuno zazo ngokutya ngaphandle kobunzima, kodwa abo bangaze batye iimveliso zezilwanyana bafuna ukucwangciswa okungqongqo. Nditsho nabatya imifuno belacto-ovo banokuba nokutya okungonelanga ukuba batya amaqanda ambalwa kunye neemveliso zobisi.
- Oomolokazana, abafazi abakhulelweyo kunye nabantwana kwiintsapho zemifunoUmngcipheko mkhulu ngakumbi kwiintsana ezincanciswa ngoomama abangatyalwanga okanye imifuno, njengoko ubisi lwebele aluyi kubonelela ngokwaneleyo kuphuhliso olufanelekileyo lwemithambo-luvo kunye nomzimba.
- Abantu abangaphezu kweminyaka engama-50 ubudala: Ukukwazi ukufunxa i-B12 kuncipha ngokukhula, ngakumbi ngenxa yokuncitshiswa kwemfihlo ye-asidi ye-gastric kunye ne-intrinsic factor efunekayo yokufunxa.
- Izigulane ezinezifo zesisu: Iimeko ezichaphazela isisu okanye amathumbu amancinci (i-atrophic gastritis, isifo se-celiac, isifo sikaCrohn, i-bariatric okanye i-gastric surgeries) inokuphazamisa ukufunxa nokuba ukungena ngokwaneleyo.
- Abantu abasebenzisa amayeza athile: Iziyobisi ezifana ne-antacids, i-proton pump inhibitors, okanye i-metformin zinciphisa ukufunxa kwe-vitamin B12.
Ukubonakaliswa kunye neempawu zokunqongophala kwe-vitamin B12
Ukunqongophala kwe-Vitamin B12 kubuqili kwaye kaninzi kuthatha iinyanga okanye iminyaka ukuphuhlisa emva kokuyeka imithombo ethembekileyo. Iimeko ezininzi zincinci, oko kukuthi, azibonakalisi iimpawu ezicacileyo de ukusilela kube nzima ngokwaneleyo. Ukubonakaliswa kweklinikhi kunokwahluka ngokuxhomekeke kwiminyaka kunye nemeko:
- I-anemia ye-megaloblastic: ebonakaliswe ngokudinwa, ubuthathaka, i-palpitar, i-palpitations kunye nokuphefumula okufutshane.
- Ukuphazamiseka kwengqondo: ukuntyiloza kunye nokuba ndindisholo ezandleni nasezinyaweni, ubunzima bengqondo, ukulahlekelwa yinkumbulo, ukuphazamiseka kokulinganisela, nokuba nengqondo kunye nengqondo.
- Iingxaki ekukhuleni komntwana: ukudodobala kwengqondo, ukucaphuka, ukukhula, ubunzima bokutya kwaye, kwiimeko ezinzima, umonakalo ongenakulungiseka we-neurological.
- Ukuphazamiseka kwengqondo: ukudakumba, ukungakhathali, ukulahlekelwa ngumdla kwimekobume, utshintsho lokuziphatha kunye nokuphazamiseka kwememori. Isenokulinganisa ukudemeka kwengqondo okubuyiselwa umva ukuba ifunyenwe kwaye yanyangwa kwangoko.
Impembelelo yexesha elide kunye neziphumo kubemi abasengozini
Ukunqongophala kwe-vitamin B12 okuqhubekayo kunokuba nemiphumo engenakuguqulwa., ngakumbi xa ichaphazela uphuhliso lwe-neurological ebuntwaneni. Izifundo ezininzi zibonise ukuba abantwana abatya ukutya kwemifuno ngaphandle kokuxhaswa okwaneleyo abanengxaki ye-B12 yokunqongophala banokufumana ukuphazamiseka kwengqondo kunye nokufunda okuqhubeka ukuya ebusheni naxa imeko yabo yesondlo ilungiswa. Ukuphonononga nzulu kule miba, sicebisa ukuba uqhagamshelane ne Uphononongo malunga nokusilela kwevithamin B12 kunye nempilo embi yentliziyo.
Kubantu abadala, ukusilela okungapheliyo kunokunyusa umngcipheko woku isifo sentliziyo (ngenxa yokunyuka kwe-homocysteine), iingxaki eziqhubekayo ze-neurological kunye ne-anemia enzima. Oovimba besibindi babonelela ngesithinteli, kodwa ababoneleli ngokhuseleko olungenasiphelo..
Indlela yokufumanisa ukunqongophala kwe-vitamin B12
Ukuxilongwa kunokuba nzima ngenxa yokuba iimpawu zingabhidaniswa nezinye iimeko kwaye zigqunywe ngokuthathwa kweedosi eziphezulu ze-folate (i-vitamin B9), eqhelekileyo kwizidlo ezisekelwe kwizityalo. Uvavanyo olulula lwegazi lokulinganisa amanqanaba e-B12 akusoloko lwanele., ekubeni ukuguqulwa kwemetabolism kunokuvela ngaphambi kokuba ivithamini iyancipha kwiplasma.
- Iibhukhimaksi ezicetyiswayo: Ukongeza kumanqanaba e-serum B12, i-methylmalonic acid (MMA) kunye namanqanaba e-homocysteine kufuneka avavanywe, njengoko aphakanyisiweyo ngaphambi kokuba kufunyanwe ukusilela kwegazi.
- Kubantu abasemngciphekweni (abantu abatya imifuno, abantu abadala, abaguli abanezifo zesisu, abakhulelweyo nabancancisayo) kucetyiswa ukuba kubekwe iliso ngamaxesha athile kwezi mpawu.
Ukuthintela, ukongezelela kunye nokutya okuqinisiweyo
Kwabo bangakwaziyo okanye abafuni ukutya ukutya kwezilwanyana, i Inketho yodwa ekhuselekileyo nethembekileyo yi-vitamin B12 yokuncedisa okanye ukusetyenziswa rhoqo kokutya okuqinisiweyo. I-algae, amakhowa, ukutya okubilisiweyo, okanye ezinye iigwele zibonelela ngokungasebenzi (ezingenamsebenzi) ii-analogues kwaye azithinteli ukunqongophala ngokwazo. Ukuze ufumane inkcazelo engakumbi, tyelela inqaku lethu.
- Ukutya okongeziweyo: Iimveliso ezininzi ngakumbi zityetyiswa nge-cyanocobalamin, ifom esebenzayo yevithamini (i-cereals yasekuseni, iziphuzo ezisekelwe kwizityalo, imvubelo yesondlo). Kubalulekile ukuqinisekisa inani elichanekileyo ngokukhonza kunye nohlobo lokuqiniswa.
- izongezo: Zifumaneka kwiipilisi, i-capsule, ithebhulethi yolwimi olungaphantsi, ulwelo, kunye neefomu ezitofwayo kwiimeko ezifunyanisiweyo zokunqongophala. Ifom ezinzileyo kwaye ekhuthazwayo yi-cyanocobalamin, nangona kukho ezinye (i-methylcobalamin, i-hydroxocobalamin, i-adenosylcobalamin). Ukwandisa, khangela i- iziphumo zezongezelelo ze-vitamin B12.
- Amaxabiso esikhokelo: Ubuninzi kunye nobuninzi buxhomekeke kwiqela labantu kunye neemfuno zomntu ngamnye. Umzekelo, kubantu abadala abasempilweni yemifuno okanye i-vegan, idosi yeveki okanye idosi encinci yemihla ngemihla ihlala yanele. Ngexesha lokukhulelwa, ukuncancisa, kunye nezigaba zokukhula, kuyacetyiswa ukuba ukwandise ukuphindaphinda kwaye udibane nengcali yezempilo.
Imingcipheko ye-vitamin B12 engaphezulu kunye nezinye izinto eziqwalaselwayo
I-Vitamin B12 iyanyibilika emanzini, ngoko ke ukugqithisa kwayo ngokuqhelekileyo kupheliswe kumchamo kwaye kunqabile ukuba kubangele ubuthi. Ukuza kuthi ga ngoku, akukho ziphumo ebezingalindelekanga ezibi zichongiwe ekutyeni iidosi eziphezulu, ngaphandle kweempawu ezincinci kwidosi ephezulu yezongezo zamachiza (isicaphucaphu, isifo sohudo, intloko ebuhlungu, ukudinwa, okanye ukuntlitheka). Ukuze ufunde malunga nokusebenzisana kwabo, jonga inqaku iinzuzo kunye nobungozi bevithamini E.
Amanye amayeza anokuphazamisa kakhulu ukufunxa kwe-B12 (i-antacids, i-metformin, i-colchicine, phakathi kwezinye), ngoko kuyacetyiswa ukuba kuhlolwe imfuno yokuncedisa phantsi kweliso lonyango kule meko.
Iingcebiso zokugcina ukutya okunesondlo ngaphandle kokunqongophala kwe-B12
- Faka imithombo ethembekileyo ye-vitamin B12 kwisidlo sakho: inyama, intlanzi, amaqanda, iimveliso zobisi okanye iimveliso ezityetyisiweyo. Ukuba ulandela ukutya kwemifuno okanye i-vegan, ungalibali ukuxhaswa.
- Amanqanaba okulawula kumanqanaba abalulekileyo: ukukhulelwa, ukuncelisa, ubuntwaneni, ubudala kunye nobukho bezifo zesisu.
- Musa ukuthembela ekutyeni kwezityalo ezingaqiniselwanga njengomthombo owaneleyo we-B12: i-algae, ukutya okubilisiweyo okanye igwele elingaqinisiweyo akuqinisekisi amanqanaba afanelekileyo.
- Qhagamshelana nengcali yezempilo rhoqo: Ukucwangciswa kokutya okukodwa kunye nokuxhaswa kunokuthintela ukusilela kunye nemiphumo yabo ephakathi kunye nexesha elide.
