Vitamini B-12, kana cobalamin, inhengo yemhuri isina kusvibiswa yemvura yeB-yakaoma mavitamini. Zvinotarisirwa kuti zviitwe basa remasero emasero, kubudisa DNA uye muviri wako unoda mavitamini B-12 kuti uite nhamba yakakwana yemasero eropa.
Vitamini B-12 inowanikwa zvakasikwa mumhuka, huku, maruva, mazai, nemishonga yemisi-zvikafu zvakakwirira muprotini. Kuwedzerwa hakufaniri kudiwa kuvanhu vakuru vane hutano, kunze kwevhegi, sezvo vitamini B-12 inongowanikwa muzvigadzirwa zvemhuka.
Ovolactovegetarians ichawana mavitamini B-12 kubva mazai kana mazai emisi.
The Health and Medicine Division ye National Academy of Sciences, Engineering uye Medicine inogadzira kudya kunowedzera mavitamini nemaminerari. Aya madzimai anobva pane zvinodiwa zvekudya zvevamwe vanhu vane utano hwakanaka. Iyo DRI ye vitamini B-12 inobva pazera. Vakadzi vane pamuviri kana kunwisa vanoda zvishoma.
Dietary Reference Intakes
1 kusvika kumakore matatu: 0.9 micrograms pazuva
4 kusvika kumakore 8: 1.2 micrograms pazuva
Makore 9 kusvika ku13: 1.8 micrograms pazuva
14+ makore: 2.4 micrograms pazuva
Vakadzi vane pamuviri: 2.6 micrograms pazuva
Vakadzi vari kuyamwa: 2.8 micrograms pazuva
Vitamini B-12 Kukwana
Sezvo vitamini B-12 inowanikwa muzvokudya zvemhuka, vanhu vazhinji vanowana zvakakwana mukudya kwavo. Vanhu vane chirwere chinokonzera chirwere chinokonzerwa nehutachiona havakwanisi kuwana mavitamini B-12 zvakakwana nokuti havakwanisi kubudisa zvakakwana zvezvinhu zvinonzi intrinsic factor, izvo zvinokosha kuti vitamini B-12 inopindira mumadziro emukati muduku.
Vanhu vane atrophic gastritis kana zvirwere zvemukati madiki zvakadai sehosha yeecliac kana chirwere cheCrohn, mamwe maitiro ekureruka-kurasikirwa, kupererwa kwepasitini kana kukwira kwebhakitiriya kunogonawo kuderedza kukwanisa kwevanhu kunwa vitamini B-12.
Kushaiwa kwakadaro kunogona kukonzera matambudziko akasiyana-siyana, akadai se megaloblastic anemia, iyo inowanikwa apo masero matsvuku eropa haakwanisi kukura zvakanaka.
Hosha yevhitamini B-12 inogona kukonzera matambudziko eurological.
Zviratidzo zvinokonzerwa nekushaya ropa zvinosanganisira:
- kuneta (kunzwa kuneta kazhinji nguva)
- kusimba muzvikamu zvemuviri wako
- kurasikirwa nechido
- kuonda
- kuvimbiswa
Zviratidzo zvehutano zvevhitamini B-12 zvinoshaya zvinogona kusanganisira chero ipi zvayo:
- kupera uye kumira mumaoko ako kana netsoka
- kurasikirwa kweruzhinji
- kuora mwoyo
- kuvhiringidzika uye kurasikirwa kwepfungwa
- kurwadziwa kana kutsamwa kwemuromo kana rurimi
Vamwe vanhu vanogona kunge vane zviratidzo zvepfungwa pasina hutachiona, uye zviratidzo izvi zvinogona kubva kune dzimwe dambudziko rehutano. Kana iwe uchifunga kuti iwe unogona kuva nehuwandu hwevhitamini B-12, unoda kuona mutano wehutano uyo anogona kugona kana iwe uine uwandu hwevhitamini B-12 nekuraira kuongororwa kwakaitwa ropa.
Vegans kana vanhu vanodya zvokudya zviduku zvezvipfuwo zvinogona kutora vitamini B-12 sezvokudya zvinowedzera kana kudya kudya kwevhitamini-yakasimbiswa. Ovolactovegetarians inofanira kuwana vitamini B-12 kubva mazai kana mazai emichero.
Vanhu avo vakaonekwa kuti vane vitamini B12 inoshaya nekuda kwema malabsorption inogona kupiwa nguva dzose vitamini B-12 shots, iyo inopedza kudiwa kwekudya vitamini kuburikidza nehutumbu muduku, asi mune dzimwe nguva kutora vitamini muforomu yepiritsi inogona kushanda.
Zvingava zvakaoma kushandisa kudya kunodzivirira kana kubata chirwere chevitamini B-12 nekuda kwema malabsorption, kunyange zvazvo kudya zvizhinji zvechiropa kwaiva nhoroondo yezvakaitika zvehutachiona hwekushaya ropa.
Kutora vitamini B-12 zvinowedzera zvinoderedza homocysteine mazinga muropa rako. Zvinosuruvarisa, kutora zvinowedzera zvisingaratidzi kuderedza dambudziko rako rehutano hwehutano. Vitamini B-12 zvinotsigirwa zvakare zvakakurudzirwa pakuvandudza unyanzvi hwekuziva, nekuwedzera simba. Asi tsvakurudzo haina kupa uchapupu hwakakwana hwezvirevo izvi kana.
> Sources:
> Utano uye Medicine Division ye National Academy yeScience, Engineering uye Medicine. "Dheari Reference Reference Intakes Tables nekushanda." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
> Martí-Carvajal AJ, Solà I, Lathyris D. "Kupindira kwevanhu vanokonzerwa neHococysteine-ekudzivirira kudzivirira zvirwere zvepfungwa." http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD006612.pub4/abstract;jsessionid=75EDDE8486AD1CE4C828AF5C72FB2BD4.f01t02.
> National Institute of Health Office of Dietary Supplements. "Vitamin B12." http://ods.od.nih.gov/factsheets/vitaminb12/.