Kodi Vitamini B12 Ndi Wochuluka Motani?

Zamkati

• Ubwino Wowonjezera ndi Vitamini B12
• Kodi Kutenga Mlingo Wambiri wa B12 Kuthandiza Kapena Kovulaza?
• Kodi Muyenera Kutenga B12 Ingati?
• Mfundo Yofunika Kwambiri

Vitamini B12 ndimchere wosungunuka m'madzi womwe umagwira ntchito zambiri mthupi lanu.

Anthu ena amaganiza kuti kumwa Mlingo wambiri wa B12 - m'malo mochita kudya - ndibwino kuti akhale ndi thanzi labwino.

Mchitidwewu wapangitsa ambiri kudabwa kuti mavitamini awa ndi ochuluka bwanji.

Nkhaniyi ikuwunika maubwino azaumoyo, komanso zowopsa zakumwa ma megadoses a B12.

Ubwino Wowonjezera ndi Vitamini B12

Palibe funso kuti vitamini B12 ndi yofunikira pa thanzi.

Chomerachi chimagwira ntchito zingapo mthupi lanu, kuphatikiza kupangika kwa maselo ofiira a magazi, kupanga mphamvu, kupanga kwa DNA ndikusunga mitsempha ().

Ngakhale B12 imapezeka muzakudya zambiri, monga nyama, nkhuku, nsomba, mazira, zopangira mkaka ndi chimanga cholimba, anthu ambiri samapeza vitamini wofunikira uyu.

Matenda monga matenda opatsirana am'mimba (IBD), mankhwala ena, kusintha kwa majini, zaka komanso zoletsa pazakudya zonse zimatha kuwonjezera kufunika kwa B12.

Kulephera kwa Vitamini B12 kumatha kubweretsa zovuta zina monga kuwonongeka kwa mitsempha, kuchepa magazi m'thupi komanso kutopa, ndichifukwa chake omwe ali pachiwopsezo ayenera kuwonjezera chowonjezera cha B12 pazakudya zawo ().

Ngakhale anthu omwe amadya chakudya chokwanira cha B12 ndipo amatha kuyamwa ndikugwiritsa ntchito michereyi safunikira kuwonjezera, kutenga B12 yowonjezera kumalumikizidwa ndi maubwino ena azaumoyo.

Mwachitsanzo, kafukufuku akuwonetsa kuti zowonjezerapo B12 zitha kupindulitsa anthu opanda vuto m'njira izi:

• Kulimbitsa mtima: Kafukufuku wina adapeza kuti owonjezera amuna athanzi okhala ndi mavitamini a B omwe amakhala ndi kuchuluka kwakukulu kwa B12 kuwongolera kuwerengera kwa kupsinjika ndikuwonjezera magwiridwe ntchito pamayeso ozindikira ().
• Kuchepetsa zizindikiro za nkhawa komanso kukhumudwa: Chithandizo ndi chowonjezera chomwe chimakhala ndi kuchuluka kwa B12 kwamasiku 60 kwathandizira kwambiri kukhumudwa ndi zizindikilo za nkhawa kwa akulu poyerekeza ndi placebo ().

Ngakhale ma B12 supplements nthawi zambiri amatengedwa kuti apititse patsogolo mphamvu zamagetsi, pakadali pano palibe umboni wosonyeza kuti B12 yowonjezera imawonjezera mphamvu mwa anthu omwe ali ndi mavitamini okwanira.

Komabe, zowonjezera za B12 zitha kukulitsa mphamvu mwa iwo omwe akusowa, chifukwa michere iyi imagwira gawo lofunikira pakusintha chakudya kukhala mphamvu.

B12 ndi michere yofunikira yomwe ndiyofunikira pakupanga maselo ofiira amwazi, kaphatikizidwe ka DNA ndi zina zambiri zofunika. Zowonjezera zitha kuthandizira kukulitsa malingaliro ndikuchepetsa zizindikiritso mwa iwo omwe alibe mavitamini awa.

Kodi Kutenga Mlingo Wambiri wa B12 Kuthandiza Kapena Kovulaza?

Popeza B12 ndi mavitamini osungunuka m'madzi, nthawi zambiri amawonedwa ngati otetezeka, ngakhale pamiyeso yayikulu.

Palibe Mulingo Wosaloleza Wowonjezera (UL) womwe wakhazikitsidwa wa B12, chifukwa cha kuchepa kwa kawopsedwe. UL amatanthauza kuchuluka kwa vitamini tsiku lililonse zomwe sizingayambitse anthu ambiri.

Malire awa sanakhazikitsidwe B12 chifukwa thupi lanu limatulutsa chilichonse chomwe sichikugwiritsa ntchito mumkodzo wanu.

Komabe, kuwonjezera ndi kuchuluka kwambiri kwa B12 kumalumikizidwa ndi zovuta zina.

Kafukufuku wochuluka wasonyeza kuti megadoses wa vitamini angayambitse ziphuphu ndi rosacea, khungu lomwe limayambitsa kufiira ndi mabampu odzaza nkhope.

Komabe, ziyenera kudziwika kuti ambiri mwa maphunzirowa amayang'ana kwambiri jakisoni wambiri kuposa mankhwala opatsirana (6,).

Palinso umboni wina wosonyeza kuti kumwa kwambiri B12 kumatha kubweretsa zotsatira zoyipa kwa iwo omwe ali ndi matenda ashuga kapena matenda a impso.

Kafukufuku wina adapeza kuti anthu omwe ali ndi matenda ashuga nephropathy (kutayika kwa impso chifukwa cha matenda ashuga) adayamba kuchepa kwambiri mu impso akamapatsidwa mavitamini a B, kuphatikiza 1 mg patsiku la B12.

Kuphatikiza apo, omwe amatenga mavitamini a B omwe ali ndi vuto lalikulu amakhala pachiwopsezo chachikulu cha matenda amtima, kupwetekedwa mtima ndi kufa, poyerekeza ndi omwe amalandira malowa ().

Kafukufuku wina mwa amayi apakati adawonetsa kuti milingo yayikulu kwambiri ya B12 chifukwa cha zowonjezera mavitamini idawonjezera chiopsezo cha matenda a autism mu ana awo ().

Ngakhale pali umboni woti kuwonjezera pa B12 kumatha kuyambitsa mavuto azaumoyo, kafukufuku wasonyeza kuti zowonjezera pakamwa tsiku lililonse mpaka 2 mg (2,000 mcg) ndizotetezeka komanso zothandiza kuthana ndi vuto la B12 ().

Kuti muwone, mavitamini B12 ovomerezeka a tsiku ndi tsiku (RDI) ndi 2.4 mcg kwa amuna ndi akazi, ngakhale amayi apakati ndi oyamwitsa amafunikira kwambiri (11).

Ngakhale pali umboni wina wosonyeza kuti kuchuluka kwambiri kwa B12 kumatha kubweretsa mavuto m'thupi mwa anthu ena, megadoses wa vitamini ameneyu amagwiritsidwa ntchito poteteza kusowa kwa B12 mosamala.

Kodi Muyenera Kutenga B12 Ingati?

Kwa anthu athanzi omwe alibe chiopsezo cha kuchepa kwa B12, kudya chakudya chopatsa thanzi, kuyenera kupereka zonse zomwe B12 imafunikira.

Mavitaminiwa amaphatikizapo mazira, nyama yofiira, nkhuku, nsomba, mkaka, yogurt, tirigu wokhala ndi mipanda yolimba, yisiti yopatsa thanzi komanso mkaka wopanda mkaka.

Komabe, anthu omwe amamwa mankhwala omwe amakhudza kuyamwa kwa B12, amayi apakati kapena oyamwitsa, zitsamba ndi aliyense amene ali ndi vuto lomwe limasokoneza mayamwidwe kapena kukulitsa kufunikira kwa B12, ayenera kulingalira zowonjezera.

Kuonjezerapo, umboni wochokera ku kafukufuku wa anthu ukusonyeza kuti kuchepa kwa B12 kwa achikulire ndichofala, ndichifukwa chake ndikulimbikitsidwa kuti achikulire azaka zopitilira 50 atenge zowonjezera ().

Ngakhale ma megadoses of 2,000 mcg amaonedwa ngati otetezeka pochiza kuchepa kwa B12, nthawi zonse kumakhala bwino kupewa mavitamini ochulukirapo, makamaka ngati sakufunika.

Ngakhale kuchuluka kwa Mlingo wa B12 tsiku lililonse sikuyenera kuvulaza anthu ambiri, Mlingo waukulu kwambiri uyenera kupewedwa pokhapokha atalamulidwa ndi akatswiri azaumoyo.

Ngati mukuganiza kuti mwina muli ndi vuto la B12, lankhulani ndi dokotala wanu, yemwe angakulimbikitseni chithandizo choyenera kutengera kusowa kwanu.

Ngakhale kuti palibe UL yomwe yakhazikitsidwa kwa B12, kuthekera kwa thupi lanu kuyamwa vitamini kumadalira kuchuluka kwake komwe kumafunikira.

Mwachitsanzo, akuganiza kuti 10 mcg yokha ya 500-mcg B12 yowonjezeramo imalowetsedwa mwa anthu opanda vuto ().

Pachifukwa ichi, kumwa Mlingo waukulu wa B12 sikupindulitsa anthu popanda kuwonjezeka.

Ngakhale B12 yowonjezera imafunika kwa anthu omwe amafunikira vitamini iyi, ndizosafunikira kwa iwo omwe alibe vuto lakumwa kwambiri.

Mfundo Yofunika Kwambiri

B12 ndi michere yofunikira yomwe imagwiritsidwa ntchito ngati chowonjezera cha zakudya, ngakhale ndi omwe alibe B12.

Ngakhale kuchuluka kwa mavitamini B12 a vitamini B12 akuwoneka kuti ndi otetezeka, ndibwino kuti mulankhule ndi dokotala kuti mudziwe ngati kumwa mankhwala ndikofunikira.

Anthu ambiri amatha kudzaza zosowa zawo za B12 kudzera pachakudya chopatsa thanzi. Ena, monga achikulire kapena omwe ali ndi zoletsa zina pazakudya, ayenera kuwonjezera.