Mlingo wa Vitamini B12: Kodi Muyenera Kutenga Ndalama Zingati Tsiku Lililonse?

Zamkati

• Chifukwa chiyani mukusowa vitamini B12?
• Mlingo wofotokozedwa
• Akuluakulu osakwana zaka 50
• Akuluakulu azaka zopitilira 50
• Amayi apakati
• Amayi oyamwitsa
• Zamasamba ndi vegans
• B12 yowonjezera mphamvu
• B12 yokumbukira komanso kusangalala
• Zotsatira zoyipa
• Mfundo yofunika

Chidule

Vitamini B12 ndimadzi osungunuka m'madzi omwe amafunikira pazinthu zofunikira kwambiri mthupi lanu.

Mlingo woyenera wa vitamini B12 umasiyana kutengera mtundu wanu, zaka, komanso zifukwa zowutengera.

Nkhaniyi ikuwunika umboni wakumbuyo kwamiyeso yolimbikitsidwa ya B12 ya anthu osiyanasiyana ndikugwiritsa ntchito.

Chifukwa chiyani mukusowa vitamini B12?

Vitamini B12 ndi chopatsa thanzi chomwe chimagwira gawo lofunikira munjira zingapo za thupi lanu.

Ndikofunikira pakupanga maselo ofiira ofunikira, kupanga DNA, mitsempha, ndi kagayidwe kake (1).

Vitamini B12 imathandizanso pakuchepetsa amino acid wotchedwa homocysteine, kuchuluka kwake komwe kumalumikizidwa ndi matenda monga matenda amtima, sitiroko, ndi Alzheimer's ().

Kuphatikiza apo, vitamini B12 ndiyofunikira pakupanga mphamvu. Komabe, pakadali pano palibe umboni kuti kumwa mankhwala a B12 kumawonjezera mphamvu mwa anthu omwe alibe vuto la michere ().

Vitamini B12 imapezeka makamaka muzogulitsa nyama, kuphatikiza nyama, nsomba, mkaka, ndi mazira. Imawonjezeranso pazakudya zina zopangidwa, monga chimanga ndi mkaka wa nondairy.

Chifukwa thupi lanu limatha kusunga B12 kwa zaka zingapo, kuchepa kwakukulu kwa B12 ndikosowa, koma mpaka 26% ya anthu atha kukhala ndi kuchepa pang'ono. Popita nthawi, kuchepa kwa B12 kumatha kubweretsa zovuta monga kuchepa kwa magazi, kuwonongeka kwa mitsempha, ndi kutopa.

Kuperewera kwa Vitamini B12 kumatha kubwera chifukwa chosakhala ndi vitamini wokwanira kudzera m'zakudya zanu, mavuto pakuyamwa, kapena kumwa mankhwala omwe amalepheretsa kuyamwa kwake ().

Zinthu zotsatirazi zitha kukuikani pachiwopsezo chachikulu chosapeza vitamini B12 wokwanira kuchokera pachakudya chokha (,):

• kutsatira zakudya zamasamba kapena zamasamba
• kukhala wazaka zopitilira 50
• Matenda am'mimba, kuphatikiza matenda a Crohn ndi matenda a celiac
• Kuchita opaleshoni pamatumbo, monga opaleshoni yolemetsa kapena kutulutsa matumbo
• mankhwala a metformin ndi acid
• kusintha kwa majini, monga MTHFR, MTRR, ndi CBS
• kumwa pafupipafupi zakumwa zoledzeretsa

Ngati muli pachiwopsezo cha kusowa, kutenga chowonjezera kungakuthandizeni kukwaniritsa zosowa zanu.

Vitamini B12 ndi chopatsa thanzi chomwe chimagwira gawo lofunikira mthupi lanu. Amapezeka makamaka muzogulitsa nyama, ndipo anthu ena atha kukhala pachiwopsezo chosapeza zokwanira kuchokera pazakudya zokha.

Mlingo wofotokozedwa

Zakudya zoyenera tsiku lililonse (RDI) za vitamini B12 kwa anthu opitilira 14 ndi 2.4 mcg (1).

Komabe, mungafune kutenga zochulukirapo, kutengera zaka zanu, moyo wanu, komanso momwe zinthu zilili.

Dziwani kuti peresenti ya vitamini B12 yomwe thupi lanu limatha kuyamwa kuchokera pazowonjezera siyokwera kwambiri - akuti thupi lanu limangotenga 10 mcg wa 500-mcg B12 supplement ().

Nawa malingaliro pamlingo wa B12 pazinthu zina.

Akuluakulu osakwana zaka 50

Kwa anthu opitilira 14, RDI ya vitamini B12 ndi 2.4 mcg (1).

Anthu ambiri amakwaniritsa izi kudzera mu zakudya.

Mwachitsanzo, ngati mudadya mazira awiri pachakudya cham'mawa (1.2 mcg wa B12), ma ouniki atatu (85 magalamu) a tuna nkhomaliro (2.5 mcg wa B12), ndi ma ounces atatu (85 magalamu) a ng'ombe yodyera (1.4 mcg wa B12 ), mutha kudya zopitilira zosowa zanu za B12 (1).

Chifukwa chake, kuwonjezera ndi B12 sikuvomerezeka kwa anthu athanzi m'badwo uno.

Komabe, ngati muli ndi zina mwazomwe zafotokozedwa pamwambapa zomwe zimasokoneza kuyamwa kapena kuyamwa kwa vitamini B12, mungafune kulingalira za kutenga chowonjezera.

Akuluakulu azaka zopitilira 50

Anthu okalamba amakhala ndi vuto la kuchepa kwa vitamini B12. Ngakhale achikulire ochepa ndi osowa mu B12, mpaka 62% ya achikulire azaka zopitilira 65 amakhala ndi mulingo wocheperako wamagazi a michere imeneyi,, 9).

Mukamakalamba, thupi lanu mwachilengedwe limapangitsa asidi wam'mimba kukhala wocheperako - zomwe zonsezi zimakhudza kuyamwa kwa vitamini B12.

Acid m'mimba ndiyofunika kupeza vitamini B12 yomwe imapezeka mwachilengedwe mu chakudya, ndipo chinthu chofunikira chimafunikira kuti ayamwe.

Chifukwa cha chiopsezo chowonjezeka chosamwa bwino, National Academy of Medicine imalimbikitsa kuti anthu azaka zopitilira 50 azikwaniritsa zofunikira zawo zambiri za vitamini B12 kudzera pazowonjezera komanso zakudya zolimbitsa thupi (1).

Pakafukufuku umodzi wamasabata asanu ndi atatu mwa achikulire 100, owonjezera ndi 500 mcg wa vitamini B12 adapezeka kuti asinthitsa magawo a B12 mwa 90% ya omwe akutenga nawo mbali. Mlingo wokwera mpaka 1,000 mcg (1 mg) ungakhale wofunikira kwa ena ().

Amayi apakati

Amayi apakati ali ndi zosowa za vitamini B12 pang'ono kuposa anthu ambiri.

Mavitamini a amayi omwe ali ndi mavitaminiwa amapezeka kuti ali ndi vuto la kubadwa kwa makanda ().

Kuphatikiza apo, kuwunika kwakukulu mwatsatanetsatane kunawonetsa kuti kuchepa kwa B12 kumalumikizidwa ndi chiopsezo chachikulu chobadwa msanga komanso kubadwa kochepa kwa ana obadwa kumene ().

Chifukwa chake, RDI ya vitamini B12 panthawi yapakati ndi 2.6 mcg. Mulingo uwu ukhoza kukwaniritsidwa kudzera pa zakudya zokha kapena ndi vitamini prenatal (1).

Amayi oyamwitsa

Kulephera kwa Vitamini B12 mwa makanda oyamwitsa kwalumikizidwa ndikuchedwa kukula ().

Kuphatikiza apo, kuchepa kwa B12 makanda kumatha kubweretsa kukwiya, kuchepa kwa njala, komanso kulephera kukula bwino).

Pazifukwa izi, RDI ya vitamini iyi ya amayi oyamwitsa ndiyokwera kuposa ya amayi apakati - yomwe ndi 2.8 mcg (1).

Zamasamba ndi vegans

Malangizo a Vitamini B12 samasiyana kwa anthu omwe amatsata zakudya zopangidwa ndi chomera.

Komabe, RDI ya 2.4 mcg ya anthu ochepera zaka 50 ndizovuta kwambiri kukumana nayo pazakudya zamasamba kapena zamasamba (1).

Powunikanso maphunziro 40 a vitamini B12 mwa osadya nyama, mpaka 86.5% ya achikulire omwe amadya zamasamba - kuphatikiza achikulire - adapezeka kuti ali ndi vitamini B12 ().

Pakadali pano palibe malingaliro aboma pamilingo yowonjezera ya B12 ya omwe amadya zamasamba.

Komabe, kafukufuku wina akuwonetsa kuti kuchuluka kwa mavitamini B12 a vitamini B12 patsiku kungakhale koyenera kwa vegans ().

B12 yowonjezera mphamvu

Ngakhale kuti vitamini B12 imakonda kutengedwa kuti iwonjezere mphamvu zamagetsi, umboni wosonyeza kuti zowonjezeretsa za B12 zimapangitsa kuti mphamvu za anthu opanda vuto zisinthe zimasowa.

Komabe, zowonjezera za B12 zapezeka kuti zimathandizira mphamvu zamagetsi mwa iwo omwe alibe chakudya ichi ().

Ndemanga imodzi idalimbikitsa kuti omwe ali ndi vuto la vitamini B12 atenge 1 mg wa vitamini B12 tsiku lililonse kwa mwezi umodzi, ndikutsatiridwa ndi 125-250 mcg patsiku ().

Anthu omwe ali ndi vuto lotenga vitamini B12, monga omwe ali ndi matenda a Crohn kapena mavuto ena am'mimba, atha kupindula ndi jakisoni wa B12, womwe umadutsa pakufunika kuyamwa ndi njira yogaya chakudya ().

B12 yokumbukira komanso kusangalala

Kawirikawiri amaganiza kuti kutenga vitamini B12 kumatha kukulitsa chikumbukiro ndi malingaliro anu. Komabe, palibe umboni wochuluka wotsimikizira chiphunzitsochi.

Kafukufuku wazinyama akuwonetsa kuti kuchepa kwa vitamini B12 kumalumikizidwa ndi kufooka kwa kukumbukira. Komabe, pakadali pano palibe umboni kuti B12 imathandizira kukonza kukumbukira anthu omwe alibe ().

Pakuwunika kwakukulu, mavitamini B12 othandizira samakhudza zizindikiritso zakanthawi kochepa koma zitha kuthandiza kupewa kubwereranso kwanthawi yayitali ().

Palibe malingaliro amtundu wa B12 othandizira pamaganizidwe kapena malingaliro.

Mlingo woyenera wa vitamini B12 umasiyanasiyana malinga ndi zaka, moyo, komanso zosowa pazakudya. Malangizo onse kwa akulu ndi 2.4 mcg. Achikulire, komanso amayi apakati ndi oyamwitsa, amafunika mlingo waukulu.

Zotsatira zoyipa

Vitamini B12 ndi vitamini wosungunuka ndi madzi, kutanthauza kuti thupi lanu limatulutsa zomwe simukufuna mumkodzo wanu.

Chifukwa ndi zotetezeka, palibe mlingo wololera wololera wololeza (UL) womwe wakonzedwera vitamini B12. UL imawerengedwa kuti ndi kuchuluka kwazinthu zomwe zingatengedwe mosamala popanda zovuta zina.

Komabe, vitamini B12 yasonyezedwa kuti imayambitsa zovuta zina nthawi zina.

Majakisoni a Vitamini B12 amatha kubweretsa khungu, monga ziphuphu ndi dermatitis (zotupa) ().

Mlingo waukulu wa mavitamini a B opitilira 1,000 mcg adalumikizidwanso ndi zovuta za anthu omwe ali ndi matenda a impso ().

Kuphatikiza apo, magazi okwera kwambiri a B12 mwa amayi anali olumikizidwa ndi chiopsezo chachikulu cha autism mwa ana awo ().

Ngakhale kuchuluka kwa mavitamini B12 ophatikizika adalumikizidwa ndi zovuta zina mwa anthu ena, ndizotetezeka, ndipo pakadali pano palibe mavitamini oyenera a vitamini ameneyu.

Mfundo yofunika

Vitamini B12 ndi michere yomwe imagwira ntchito zofunikira mthupi lanu.

RDI ya vitamini B12 imachokera ku 2.4 mcg kwa akulu mpaka 2.8 mcg ya azimayi oyamwitsa.

Anthu ambiri amakwaniritsa zosowa izi kudzera pachakudya chokha, koma achikulire, anthu omwe amadya zakudya zopatsa thanzi, komanso omwe ali ndi vuto lakugaya m'mimba atha kupindula ndi zowonjezera, ngakhale kuchuluka kwake kumasiyana malinga ndi zosowa zawo.