Vitamini B12

Vitamini B12 ndi mavitamini osungunuka m'madzi. Mavitamini osungunuka m'madzi amasungunuka m'madzi. Thupi likagwiritsa ntchito mavitaminiwa, zotsalira zimachoka mthupi kudzera mumkodzo.

Thupi limatha kusunga vitamini B12 kwa zaka zambiri m'chiwindi.

Vitamini B12, monga mavitamini ena a B, ndikofunikira pamapuloteni kagayidwe kake. Zimathandiza pakupanga maselo ofiira komanso pokonza dongosolo lamanjenje.

Vitamini B12 mwachilengedwe imapezeka muzakudya zanyama monga nsomba, nyama, nkhuku, mazira, mkaka, ndi mkaka. Vitamini B12 nthawi zambiri sichimapezeka muzakudya zamasamba. Mbewu zam'mawa zam'mawa ndizopezeka mosavuta kwa vitamini B12. Vitamini amapezeka kwambiri mthupi kuchokera kuzinthu izi kwa zamasamba. Zakudya zina za yisiti zimakhala ndi vitamini B12.

Mutha kupeza mavitamini B12 pakudya zakudya zosiyanasiyana kuphatikiza:

• Nyama zanyama (chiwindi cha ng'ombe)
• Nkhono (ziphuphu)
• Nyama, nkhuku, mazira, mkaka ndi zakudya zina za mkaka
• Zakudya zina zam'mawa zolimbitsa thupi komanso yisiti yopatsa thanzi

Kuti mudziwe ngati vitamini B12 yawonjezeredwa pachakudya, yang'anani gulu lazakudya zomwe zili pachakudya.

Thupi limatenga vitamini B12 kuchokera kuzinyama bwino kwambiri kuposa zomwe zimamera. Vitamini B12 yopanda nyama imakhala ndi B12 yosiyana. Iwo samaganiziridwa kuti ndiwo magwero abwino a vitamini.

Kuperewera kwa Vitamini B12 kumachitika thupi likapanda kupeza kapena silingathe kuyamwa mavitamini omwe thupi limafunikira.

Kuperewera kumachitika mwa anthu omwe:

• Oposa zaka 50
• Tsatirani zakudya zamasamba kapena zamasamba
• Anachitidwapo opaleshoni ya m'mimba kapena m'mimba, monga opaleshoni yochepetsa thupi
• Khalani ndi vuto lakugaya chakudya monga matenda a leliac kapena matenda a Crohn

Lankhulani ndi omwe amakuthandizani pazakumwa za Vitamini B12.

Magulu otsika a B12 atha kuyambitsa:

• Kuchepa kwa magazi m'thupi
• Kuchepa kwa magazi m'thupi
• Kutaya malire
• Dzanzi kapena kumva kulasalaza m'manja ndi m'miyendo
• Kufooka

Njira yabwino yokwaniritsira vitamini B12 ya thupi lanu ndikudya nyama zosiyanasiyana.

Vitamini B12 yowonjezera imatha kupezeka motere:

• Pafupifupi ma multivitamini onse. Vitamini B12 imadya bwino thupi ikamamwa limodzi ndi mavitamini ena a B, monga niacin, riboflavin, vitamini B6, ndi magnesium.
• Mtundu wa vitamini B12 ungaperekedwe kudzera mu jakisoni kapena ngati gel osakaniza m'mphuno.
• Vitamini B12 imapezekanso mu mawonekedwe omwe amasungunuka pansi pa lilime (malembedwe ochepa).

Recommended Dietary Allowance (RDA) yama mavitamini imawonetsa kuchuluka kwa mavitamini omwe anthu ambiri amalandira tsiku lililonse. RDA ya mavitamini itha kugwiritsidwa ntchito ngati zolinga za munthu aliyense.

Momwe mavitamini ambiri amafunikira amatengera zaka zanu komanso kugonana. Zinthu zina, monga kutenga pakati ndi matenda, ndizofunikanso. Amayi omwe ali ndi pakati kapena akuyamwitsa amafunika ndalama zambiri. Funsani omwe amakupatsani omwe ali abwino kwa inu.

Zakudya Zakudya Zakudya pa vitamini B12:

Makanda (kudya kokwanira)

• Miyezi 0 mpaka 6: ma micrograms 0.4 patsiku (mcg / tsiku)
• Miyezi 7 mpaka 12: 0,5 mcg / tsiku

Ana

• Zaka 1 mpaka 3: 0.9 mcg / tsiku
• Zaka 4 mpaka 8: 1.2 mcg / tsiku
• Zaka 9 mpaka 13: 1.8 mcg / tsiku

Achinyamata ndi Akuluakulu

• Amuna ndi akazi azaka 14 ndi kupitirira: 2.4 mcg / tsiku
• Achinyamata ndi amayi apakati: 2.6 mcg / tsiku
• Achinyamata oyamwitsa ndi akazi: 2.8 mcg / tsiku

Cobalamin; Cyanocobalamin

• Vitamini B12 maubwino
• Gwero la Vitamini B12

Mason JB. Mavitamini, kufufuza mchere, ndi micronutrients ena. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 218.

Salwen MJ. Mavitamini ndi kufufuza zinthu. Mu: McPherson RA, Pincus MR, olemba., Eds. Henry's Clinical Diagnosis and Management by Laboratory Methods. Wachitatu. St Louis, MO: Elsevier; 2017: mutu 26.