Zakudya za Vitamini B12 za Zamasamba

Zamkati

• Zakudya zapamwamba za vitamini B12 zamasamba
• Zogulitsa mkaka
• Mazira
• Zakudya zolimbitsa
• Yisiti yathanzi
• Nori
• Bowa la Shitake
• Mapindu azaumoyo a B12
• Zowopsa ndi zovuta
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Vitamini B12 ndi vitamini wofunikira m'maselo. Ndikofunika kuti mitsempha yanu, maselo a magazi, ndi DNA zikhale ndi thanzi labwino.

Zogulitsa nyama mwachilengedwe zimakhala ndi vitamini iyi. Nyama, mkaka, ndi mazira ndizofunikira kwambiri.

Zakudya zopangidwa kubzala sizikhala ndi B12, chifukwa chake anthu omwe amadya zamasamba kapena zamasamba amayenera kuwonetsetsa kuti amapeza zokwanira tsiku lililonse kuti apewe kusowa.

Kuperewera kwa vitamini B12 kumatha kubweretsa zovuta ku thanzi, monga kuchepa kwa magazi m'thupi.

Ngakhale nyama zamasamba ndi zamasamba zimayenera kuganizira zambiri za komwe vitamini B12 yawo imachokera, pali zosankha zambiri zabwino. Werengani kuti mudziwe zambiri.

Zakudya zapamwamba za vitamini B12 zamasamba

Olima zamasamba ali ndi njira zingapo zopezera B12. Izi zikuphatikizapo mazira ndi zopangidwa ndi mkaka, monga mkaka ndi tchizi.

Zamasamba zili ndi mndandanda wazosankha zingapo. Zakudya zolimbitsa, kapena omwe ali ndi vitamini B12 yowonjezerapo, ndi gwero lalikulu.

Zakudya zachilengedwe monga yisiti wopatsa thanzi, yisiti imafalikira, bowa wina, komanso ndere zina zimakhalanso ndi vitamini B12.

Pansipa, timayang'anitsitsa magwero abwino a vitamini B12 a zamasamba, komanso ena a vegans, nawonso.

Zogulitsa mkaka

Kudya zamkaka ndi njira imodzi yosavuta yopezera vitamini B12 wokwanira pazakudya zamasamba.

Ofesi ya Zakudya Zamankhwala imalemba zomwe zili B12 muzakudya zotsatirazi:

• 1.2 micrograms (mcg) mu 1 chikho cha mkaka wochepa wamafuta, kapena 50% ya Daily Value (DV) yanu
• 1.1 mcg mu ma ouniti 8 a yogurt yamafuta ochepa, kapena 46% ya DV yanu
• 0.9 mcg mu ounce limodzi la tchizi cha Switzerland, kapena 38% ya DV yanu

Yesetsani kukhala ndi yogati ndi chakudya chanu cham'mawa, mkaka ngati chakumwa masana, ndi magawo angapo a tchizi ngati chotupitsa.

Mazira

Gwero lina la B12 kwa odyetsa ndiwo mazira. Dzira limodzi lalikulu, lophika kwambiri lili ndi 0,6 mcg wa vitamini B12, kapena 25% ya DV yanu.

Mazira amakhalanso ndi mapuloteni ambiri, michere ina yomwe imatha kusowa pazakudya zamasamba. Dziwani zambiri zama protein zamasamba pano.

Kuti mudye mazira ambiri, yesani kukhala ndi mazira othyoka pachakudya cham'mawa, kuwonjezera dzira lophika kwambiri mu masaladi, ndikupanga ma omelets kapena quiches.

Zakudya zolimbitsa

Zakudya zolimbikitsidwa ndi vitamini B12 zitha kukuthandizani kukwaniritsa zofunika zanu tsiku lililonse. Izi ndizopezeka mosavuta za B12 zokhala ndi kupezeka kwakukulu kwa zamasamba ndi nyama zamasamba.

Phala lokhala ndi chakudya cham'mawa ndilabwino. Mbewu nthawi zambiri imakhala ndi 25% ya DV pakatumikira, ngakhale izi zimasiyanasiyana pakati pama brand. Werengani zolembazo kuti muwone ngati chimanga cham'mawa chomwe mumakonda chinawonjezera B12.

Zakudya zolimbitsa thupi ndizosavuta kuti thupi lanu lizidya, zomwe zikutanthauza kuti ali ndi kupezeka kwakukulu. Izi zimathandiza thupi kupeza vitamini B12 mosavuta.

Yisiti yathanzi

Chakudya china cholimba chomwe chili ndi vitamini B12 ndi yisiti wopatsa thanzi. Uku ndi kudya kwa zamasamba ambiri ndi nyama zamasamba.

Pamodzi ndi maubwino ake azakudya, yisiti yopatsa thanzi imapatsa chidwi chakuphika. Ambiri amagwiritsa ntchito yisiti yathanzi kuti aziwonjezera kukoma kapena mkaka mu zakudya.

Supuni imodzi ya 100% - yisiti yopatsa thanzi imapereka 2.4 mcg wa vitamini B12, kapena 100% ya DV.

Yesani kuwonjezera yisiti yazakudya msuzi zamasamba, chilis, kapena ma curry. Kuti mukhale ndi chotupitsa chopatsa thanzi, perekani yisiti yathanzi pamapopu othyola mpweya.

Nori

Mmodzi amakhudza nori, wotchedwanso laver wofiirira, monga gwero labwino la vitamini B12. Chomera ichi chimadyedwa kwambiri m'maiko aku Asia.

Kafukufukuyu amalimbikitsa kudya 4 magalamu a nori owuma kuti akwaniritse zofunikira za tsiku ndi tsiku za vitamini B12.

Mutha kupeza izi mumisika yazakudya yaku Asia kapena kugula pa intaneti. Amagwiritsidwa ntchito mu sushi ndipo akhoza kukhala chakudya chokwanira chokha komanso chosavuta.

Bowa la Shitake

Monga nori, ena, kuphatikiza shitake, ali ndi vitamini B12. Mulingo wake ndiwotsika, komabe.

Muyenera kudya pafupifupi 50 magalamu a bowa wouma wa shitake kuti mukwaniritse vitamini B12 wanu watsiku ndi tsiku.

Ngakhale simukufuna kudya bowa wambiri nthawi imodzi - ndipo ndibwino kuti musinthe magwero anu a B12 mulimonse - amapanga njira yabwino kwa iwo omwe amakonda bowa.

Yesani kuwonjezera bowa wokhala ndi B12 mukuphika kwanu nkhomaliro yokoma kapena chakudya champhamvu kuti muwonjezere B12.

Mapindu azaumoyo a B12

Kugwiritsa ntchito vitamini B12 ndikofunikira pakudya kwanu. Vitamini B12 imathandizira pantchito zofunika mthupi lanu, kuphatikiza:

• kupanga ndi kugawa maselo ofiira
• kuteteza dongosolo lanu lamanjenje
• kupanga DNA yanu
• kupereka thupi lanu mphamvu

Simukusowa vitamini B12 wambiri kuti mukhale ndi ntchito zofunikira mthupi. Kudya kwanu tsiku ndi tsiku kwa vitamini B12 kuyenera kukhala pafupifupi 2.4 mcg patsiku ngati ndinu wamkulu.

Ana amafunikira vitamini B12 yocheperako. Mwachitsanzo, mwana wakhanda pakati pa miyezi 7 ndi 12 amafunika 0,5 mcg patsiku. Mwana wazaka zapakati pa 4 ndi 8 amafunikira 1.2 mcg patsiku.

Mmodzi adapeza kuti zoperewera za B12 ndizofala kwambiri pakati pa anthu, motere:

• Azimayi 62% ali ndi vuto
• 25-86% ya ana anali ndi vuto
• 21-41% ya achinyamata anali ndi vuto
• 11-90% achikulire anali ndi vuto

Zowopsa ndi zovuta

Zovuta zomwe zimachitika chifukwa chosowa kwa B12 zimaphatikizapo kuchepa kwa magazi m'thupi, matenda amitsempha, komanso kulephera kwa maselo kugawanika.

Ngati mulibe vitamini B12 wokwanira mthupi lanu, mutha kukhala ndi izi:

• kuwonongeka kwa mitsempha
• kutopa
• kuyabwa m'manja ndi m'mapazi
• dzanzi
• kufooka
• kusawona bwino
• malungo
• thukuta kwambiri
• zovuta kuyenda
• mavuto am'mimba
• lilime lowawa

Ngati mukumva izi, lankhulani ndi dokotala wanu. Dokotala wanu angafunike kuyesa zina kuti adziwe ngati magawo anu a B12 ali abwinobwino.

Mfundo yofunika

Olima zamasamba ndi ziweto nthawi zonse ayenera kukumbukira kudya kwawo B12. Ichi ndi vitamini chomwe chili chofunikira kwambiri mthupi ndipo chimatha kusowa kwa omwe samadya nyama.

Mutha kupeza vitamini B12 kuchokera kuzakudya zopangidwa ndi nyama monga mkaka ndi mazira kapena kuchokera kuzakudya zolimba. Bowa ndi algae zimatha kuphimba chakudya chanu cha B12 nthawi zina.

Onetsetsani kuti mukukambirana njira zowonjezera B12 muzakudya zanu ndi adotolo ndikuwunika magawo anu pafupipafupi kuti mukhale ndi thanzi labwino.

Mutha kusankha kutenga chowonjezera kuti muwonetsetse kuti muli ndi vitamini B12 wokwanira. Izi zimapezeka kuti mugule pa intaneti.