Vitamini Yabwino Kwambiri Yosunga Maganizo Anu Pamene Mukukalamba

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Pali zinthu zambiri-kuyambira pa masewera olimbitsa thupi mpaka nthawi yayitali-zomwe zimakhudza kuzindikira kwanu mukamakula. Koma kafukufuku waposachedwapa apeza kuti vitamini imodzi, makamaka, ndiyofunikira kuti muteteze ubongo wanu kuti musamakumbukire mtsogolo komanso kusokonezeka maganizo.

Ndi B12, anthu. Ndipo amapezeka mu nyama, nsomba, tchizi, mazira ndi mkaka. Mutha kupezanso muzowonjezera komanso zakudya zolimbitsa thupi, monga tirigu wina wam'mawa, tirigu, ndi zinthu za soya. Zosankha zotsirizirazi ndi zabwino kwa odya zamasamba kapena zamasamba, komanso anthu azaka zopitilira 50 (omwe nthawi zambiri amakhala ndi vuto lokonza mavitamini okwanira kuti apindule ndi thanzi).

Ndiye mukufuna B12 yochuluka bwanji? Mlingo woyenera wa akulu 14 kapena kupitilira apo ndi ma micrograms 2.4 tsiku lililonse komanso pang'ono (2.6 mpaka 2.8 mg) azimayi omwe ali ndi pakati kapena oyamwitsa. Koma simuyenera kuda nkhawa kuti mungakokomeze zinthuzo. Ndi mavitamini osungunuka madzi, kutanthauza kuti thupi lanu limangotenga pang'ono chabe ndikusungunula ena onse. Mfundo yofunika: tsatirani tsopano ... musanaiwale.

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