Mavitamini a Mphamvu: Kodi B-12 imagwira ntchito?

Zamkati

• Kodi vitamini B-12 ndi chiyani?
• Kuchuluka kwa vitamini B-12 kutenga
• Kodi kusowa kwa vitamini B-12 ndi chiyani?
• Kodi achikulire amafunika vitamini B-12 ochulukirapo?
• Kuzindikira kusowa kwa B-12

Chidule

Anthu ena amati vitamini B-12 ikuthandizani:

• mphamvu
• ndende
• kukumbukira
• maganizo

Komabe, polankhula pamaso pa Congress mu 2008, wachiwiri kwa director of the National Heart, Lung, and Blood Institute, adatsutsa izi. Anachitira umboni kuti vitamini B-12 imatha kuchita zinthu zonsezi kwa anthu omwe alibe vitamini. Komabe, palibe umboni wazachipatala wosonyeza kuti ungalimbikitse mphamvu kwa anthu omwe ali ndi masitolo ambiri.

Kodi vitamini B-12 ndi chiyani?

Vitamini B-12, kapena cobalamin, ndi michere yomwe mungafune kuti mukhale ndi thanzi labwino. Ndi amodzi mwa mavitamini B asanu ndi atatu omwe amathandiza thupi kusintha chakudya chomwe mumadya kukhala shuga, chomwe chimakupatsani mphamvu. Vitamini B-12 ili ndi zina zowonjezera. Mumafunikira izi:

• kupanga zinthu za DNA
• kupanga maselo ofiira ofiira
• kusinthika kwa mafupa ndi kuyika kwa m'mimba ndi mathirakiti opuma
• thanzi lamanjenje anu, omwe amaphatikizapo msana wanu
• kupewa megaloblastic kuchepa kwa magazi

Kuchuluka kwa vitamini B-12 kutenga

Kuchuluka kwa vitamini B-12 komwe mukufunikira kumadalira msinkhu wanu. Mavitamini B-12 omwe amalimbikitsidwa tsiku lililonse ndi awa:

• kubadwa kwa miyezi 6: 0.4 micrograms (mcg)
• Miyezi 7-12: 0,5 mcg
• Zaka 1-3: 0.9 mcg
• Zaka 4-8: 1.2 mcg
• Zaka 9-13: 1.8 mcg
• Zaka 14-18: 2.4 mcg
• 19 ndi kupitirira: 2.4 mcg
• Achinyamata apakati ndi amayi: 2.6 mcg
• Achinyamata oyamwitsa ndi amayi: 2.8 mcg

Vitamini B-12 mwachilengedwe ndi zakudya zomwe zimachokera ku nyama, kuphatikizapo:

• nyama
• nsomba
• mazira
• zopangidwa ndi mkaka

Zitha kukhalanso m'mapira ena otetezedwa komanso yisiti yopatsa thanzi.

Kodi kusowa kwa vitamini B-12 ndi chiyani?

Ngakhale ambiri aku America amapeza vitamini B-12 yokwanira, anthu ena ali pachiwopsezo chowonjezeka cha kusowa kwa vitamini B-12, makamaka omwe:

• ali ndi matenda a celiac
• ali ndi matenda a Crohn
• ali ndi HIV
• imwani ma antiacids, mankhwala oletsa kulanda, colchicine, kapena chemotherapy
• ndi vegans ndipo musadye nyama kapena zopangira mkaka
• imwani mowa pafupipafupi
• kukhala ndi vuto loteteza thupi kumatenda
• ali ndi mbiri yamatenda am'mimba, monga gastritis kapena matenda a Crohn

Zizindikiro zakusowa kwa vitamini B-12 ndizo:

• kugwedezeka
• kufooka kwa minofu
• kuuma minofu
• kufalikira kwa minofu
• kutopa
• kusadziletsa
• kuthamanga kwa magazi
• kusokonezeka kwa malingaliro

Vuto lalikulu lomwe limakhudzana ndi kuchepa kwa vitamini B-12 ndi megaloblastic anemia. Awa ndimatenda amwazi am'mene m'mafupa mumatulutsa maselo akuluakulu amwazi, osakhwima. Zotsatira zake, thupi lilibe maselo ofiira okwanira okwanira kunyamula mpweya kuzungulira thupi.

Kodi achikulire amafunika vitamini B-12 ochulukirapo?

Akuluakulu okalamba ali mgulu lazaka zomwe zimatha kuchepa ndi vitamini B-12. Mukamakalamba, dongosolo lanu logaya chakudya silimatulutsa asidi wambiri. Izi zimachepetsa thupi lanu kuyamwa vitamini B-12.

Kafukufuku wa National Health and Nutrition Examination Survey adapeza kuti oposa 3 peresenti ya achikulire azaka zopitilira 50 ali ndi mavitamini B-12 ochepa. Kafukufukuyu ananenanso kuti mpaka 20% ya okalamba atha kukhala ndi mavitamini B-12 okhala m'malire.

Umboni ukusonyeza kuti vitamini B-12 ili ndi maubwino ambiri kwa anthu akamakalamba. Chitha:

• kuchepetsa chiopsezo cha matenda a mtima ndi sitiroko
• pindulani kukumbukira kwanu
• perekani chitetezo ku matenda a Alzheimer's
• sinthani malire anu

Kuzindikira kusowa kwa B-12

Muyenera kudziwa za vitamini B-12 mu zakudya zanu, koma simuyenera kuda nkhawa kwambiri ngati simuli mgulu langozi. Monga momwe zimakhalira ndi michere yambiri, ndibwino ngati mungapeze vitamini B-12 yomwe mukufuna kuchokera pachakudya chomwe mumadya. Kuti mukhale ndi vitamini B-12 m'masitolo ambiri, idyani zakudya zabwino zomwe zimaphatikizapo:

• nyama
• nsomba
• mazira
• zopangidwa ndi mkaka

Kuyezetsa magazi kosavuta kumatha kudziwa kuchuluka kwa B-12 mthupi lanu. Ngati masitolo anu ndi otsika, dokotala wanu akhoza kukupatsani zowonjezera. Vitamini B-12 wowonjezera amapezeka m'mapiritsi, mapiritsi omwe amasungunuka pansi pa lilime, komanso gel osakaniza mkati mwamphuno mwanu. Nthawi zina, dokotala wanu amalimbikitsa kugwiritsa ntchito jakisoni kuti muwonjezere kuchuluka kwa vitamini B-12.