Zakudya zokhala ndi Vitamini B12

Zamkati

• Mndandanda wa zakudya zokhala ndi vitamini B12
• Mitundu ya vitamini B12 ndi matumbo mayamwidwe
• Anthu omwe ali pachiwopsezo cha kulemala
• Vitamini B12 ndi Zamasamba
• Kuchuluka kwa vitamini B12
• Kuchuluka kwa vitamini B12

Zakudya zokhala ndi vitamini B12 makamaka ndizopangidwa ndi nyama, monga nsomba, nyama, mazira ndi zopangidwa ndi mkaka, ndipo zimagwira ntchito monga kusungunula kagayidwe kamanjenje, kapangidwe ka DNA ndikupanga maselo ofiira ofunikira magazi, kupewa magazi m'thupi.

Vitamini B12 sichipezeka mu zakudya zoyambira, pokhapokha zitalimbikitsidwa nazo, ndiye kuti, mafakitalewa akuwonjezera B12 muzinthu monga soya, nyama ya soya ndi chimanga cham'mawa. Chifukwa chake, anthu omwe ali ndi zakudya zamasamba ayenera kudziwa zakumwa kwa B12 kudzera pazakudya zolimbitsa thupi kapena kugwiritsa ntchito zowonjezera.

Mndandanda wa zakudya zokhala ndi vitamini B12

Tebulo lotsatirali likuwonetsa kuchuluka kwa vitamini B12 mu 100 g wa chakudya chilichonse:

Vitamini B12 imapezeka mwachilengedwe pang'onopang'ono, ndichifukwa chake imayesedwa mu ma micrograms, omwe ndi ochepa nthawi 1000 kupatula milligram. Zakudya zake zothandiza anthu athanzi ndi 2.4 mcg patsiku.

Vitamini B12 imalowa m'matumbo ndikusungidwa m'chiwindi. Chifukwa chake, chiwindi chimawerengedwa kuti ndi chimodzi mwazinthu zazikulu zopangira vitamini B12.

Mitundu ya vitamini B12 ndi matumbo mayamwidwe

Vitamini B12 imakhalapo m'njira zingapo ndipo nthawi zambiri imalumikizidwa ndi mineral cobalt. Mitundu iyi ya B12 imatchedwa cobalamin, pomwe methylcobalamin ndi 5-deoxyadenosylcobalamin ndi mitundu ya vitamini B12 yomwe imagwira ntchito pama metabolism amunthu.

Kuti amve bwino m'matumbo, vitamini B12 imayenera kuzimitsidwa kuchokera ku mapuloteni kudzera mumatumbo am'mimba m'mimba. Pambuyo pake, imayamwa kumapeto kwa leamu limodzi ndi chinthu chofunikira, chopangidwa ndi m'mimba.

Anthu omwe ali pachiwopsezo cha kulemala

Akuti pafupifupi 10 mpaka 30% ya okalamba sangathe kuyamwa vitamini B12 moyenera, zomwe zimapangitsa kuti azigwiritsa ntchito makapulisi a vitamini B12 popewa mavuto monga kuchepa kwa magazi m'thupi komanso dongosolo lamanjenje.

Kuphatikiza apo, anthu omwe achita opaleshoni ya bariatric kapena omwe amagwiritsa ntchito mankhwala omwe amachepetsa asidi m'mimba, monga Omeprazole ndi Pantoprazole, alinso ndi vuto loyamwa vitamini B12.

Vitamini B12 ndi Zamasamba

Anthu omwe amadya zamasamba zimawavuta kudya vitamini B12 yokwanira. Komabe, odyetsa omwe amaphatikiza mazira ndi mkaka mzakudya zawo amakhala ndi B12 mthupi, chifukwa chake palibe chifukwa chowonjezera.

Kumbali inayi, ma vegans nthawi zambiri amafunika kutenga zowonjezera za B12, kuwonjezera pakukula kwa mapira monga soya ndi zotumphukira zotetezedwa ndi vitamini. Chakudya cholimbikitsidwa ndi B12 chiziwonetsa izi pamndandanda, kuwonetsa kuchuluka kwa mavitamini muzambiri zamankhwala.

Ndikofunika kukumbukira kuti kuyesa magazi nthawi zonse sikumakhala B12 mita yabwino, chifukwa imatha kukhala yabwinobwino m'magazi, koma yoperewera m'maselo amthupi. Kuphatikiza apo, vitamini B12 ikasungidwa m'chiwindi, zimatha kutenga zaka 5 kuti munthuyo ayambe kukhala ndi vuto la kuchepa kwa vitamini B12 kapena mpaka mayesowo asintha zotsatira, popeza thupi limayamba kudya B12 yomwe idasungidwa kale.

Kuchuluka kwa vitamini B12

Kuchuluka kwa vitamini B12 kumasiyana ndi zaka, monga pansipa:

• Kuyambira miyezi 0 mpaka 6 ya moyo: 0.4 mcg
• Kuyambira miyezi 7 mpaka 12: 0,5 mcg
• Kuyambira 1 mpaka 3 zaka: 0.9 mcg
• Kuyambira zaka 4 mpaka 8: 1.2 mcg
• Kuyambira zaka 9 mpaka 13: 1.8 mcg
• Kuyambira zaka 14 kupita mtsogolo: 2.4 mcg

Pamodzi ndi zakudya zina monga chitsulo ndi folic acid, vitamini B12 ndiyofunikira popewa kuchepa kwa magazi. Onaninso zakudya zokhala ndi ayironi wokhala ndi magazi m'thupi.

Kuchuluka kwa vitamini B12

Mavitamini B12 owonjezera m'thupi amatha kuyambitsa kusintha kwakanthawi kwamphongo, kusintha kwa ma lymphocyte ndikuwonjezera ma lymphocyte. Izi sizofala kwambiri, chifukwa vitamini B12 imaloledwa bwino ndi thupi, koma zimatha kuchitika ngati munthu atenga mavitamini B12 popanda chithandizo chamankhwala.