B-12: Kutaya Kunenepa Zoona Kapena Zopeka?

Zamkati

• Kodi timapeza kuti B-12?
• Zowopsa
• Kupeza B-12 yambiri muzakudya zanu
• Zowonjezera
• Zakudya
• Tengera kwina

B-12 ndi kuonda

Posachedwapa, vitamini B-12 yakhala ikugwirizanitsidwa ndi kuchepa kwa thupi ndi mphamvu zowonjezera mphamvu, koma kodi izi ndizowonadi? Madokotala ambiri komanso akatswiri azakudya amadalira ayi.

Vitamini B-12 imagwira gawo lalikulu pazinthu zingapo zofunika mthupi, kuphatikiza kaphatikizidwe ka DNA ndikupanga maselo ofiira. Zimathandizanso thupi kusintha mafuta ndi mapuloteni kukhala mphamvu ndi zothandizira kuwonongeka kwa chakudya.

Kuperewera kwa B-12 kumatha kubweretsa matenda angapo, makamaka megaloblastic anemia, omwe amayamba chifukwa cha kuchuluka kwama cell ofiira. Chizindikiro chofala kwambiri cha kuchepa kwa magazi m'thupi ndi kutopa. Mtundu wa kuchepa kwa magazi, komanso zovuta zina zokhudzana ndi kuchepa kwa B-12, zitha kuchiritsidwa mosavuta ndi jakisoni wa vitamini.

Zonena kuti B-12 imatha kukulitsa mphamvu komanso kuthandizira kuchepa thupi imachokera ku lingaliro lolakwika lomwe lingawakhudzire anthu omwe ali ndi vuto la kuchepa kwa magazi mu megaloblastic likhala chimodzimodzi mwa anthu omwe ali ndi vitamini B-12 wamba.

Kodi timapeza kuti B-12?

Anthu ambiri amatenga vitamini B-12 kudzera pachakudya chawo. Vitamini mwachilengedwe amapezeka mu zakudya zina zopangidwa ndi mapuloteni, monga:

• nkhono
• nyama ndi nkhuku
• mazira
• mkaka ndi zinthu zina zamkaka

Zakudya zamasamba za B-12 zikuphatikizapo:

• zitsamba zina zomwe zimakhala ndi B-12
• yisiti yazakudya (zokometsera)
• tirigu wolimba

Zowopsa

Popeza magwero ambiri a B-12 amachokera kuzinthu zochokera ku nyama, kusowa ndikofala pakati pa omwe amadya zamasamba ndi vegans. Ngati simukudya nyama, nsomba kapena mazira, kudya zakudya zolimba kapena kutenga chowonjezera kungalimbikitsidwe.

Magulu ena a anthu omwe ali pachiwopsezo cha kuchepa kwa B-12 ndi awa:

• achikulire
• anthu omwe ali ndi kachilombo ka HIV
• anthu omwe achita opaleshoni ya m'mimba
• anthu omwe ali ndi vuto linalake lakugaya chakudya, makamaka matenda a Crohn ndi matenda a celiac
• anthu omwe amatenga ma proton-pump inhibitors kapena othandizira ena m'mimba-acid a

Matenda a Celiac ndimatenda omwe amayambitsa kusagwirizana kwa gluten. Okalamba okalamba - kapena omwe achita opaleshoni ya m'mimba - amakhala ndi asidi m'mimba ochepa. Izi zitha kupangitsa kuchepa kwa B-12 kuchokera ku mapuloteni azinyama ndi zakudya zolimba.

Kwa anthuwa, B-12 yomwe imapezeka muzowonjezera ikhoza kukhala njira yabwinoko ngati ingapezeke m'zilembo zing'onozing'ono kapena jakisoni. Mitunduyi sifunikira kuchitapo kanthu kofananira kwa kuyamwa kwa B-12 monga mawonekedwe omwe amapezeka muzakudya zonse kapena zakudya zotetezedwa. Komanso, anthu omwe amamwa mankhwala a shuga metformin ali pachiwopsezo chachikulu chosowa kwa B-12.

Kupeza B-12 yambiri muzakudya zanu

Zowonjezera

Pali njira zambiri zomwe anthu omwe ali pachiwopsezo cha kuchepa kwa B-12 kuwonjezera mavitamini pazakudya zawo. Monga pafupifupi vitamini ndi mchere uliwonse pamsika, zowonjezera B-12 zimapezeka m'mapiritsi m'misika komanso m'masitolo. B-12 imapezekanso mu zowonjezera mavitamini B-zovuta, zomwe zimaphatikiza mavitamini B asanu ndi atatu muyezo umodzi.

Mutha kupeza Mlingo waukulu wa B-12 kudzera mu jakisoni, ndiyo njira yochepetsera thupi nthawi zambiri imapereka zowonjezera. Fomuyi siyodalira kagayidwe kake kagayidwe kazakudya.

Madokotala amati jakisoni wa Mlingo wapamwamba kuposa B-12 wa anthu omwe amapezeka ndi megaloblastic anemia ndi mavuto ena azaumoyo okhudzana ndi kusowa kwa B-12. Jakisoni wamtunduwu nthawi zambiri amafuna mankhwala akuchipatala.

Zakudya

Zakudya zomwe B-12 sizipezeka mwachilengedwe, monga chimanga cham'mawa, amathanso "kulimbikitsidwa" ndi vitamini. Zakudya zolimbikitsidwa zitha kukhala zothandiza kwa anthu omwe ali pachiwopsezo chofooka, monga ziweto, chifukwa chodya pang'ono chakudya.

Omwe amasintha m'thupi - monga kuchepa kwa asidi m'mimba komanso / kapena kugaya kwam'mimba - mwina sangapewe kuchepa kwa B-12 mwa kudya zakudya zotetezedwa. Chongani zambiri pazakudya pazolemba kuti muwone ngati zalimbikitsidwa.

National Institutes of Health (NIH) imalimbikitsa ma micrograms (mcg) a 2.4 B mavitamini B-12 patsiku kwa aliyense wazaka zopitilira 14. Izi zomwe zimalimbikitsa kudya tsiku ndi tsiku zitha kuwonjezeranso kwa omwe ali ndi mayamwidwe ochepa. Palibe kusiyana pakulandila komwe kumalimbikitsa amuna ndi akazi. Mimba imakulitsa mlingo woyenera wa azimayi, panthawi yomwe ali ndi pakati komanso pambuyo pake ngati mayi asankha kuyamwitsa mwana wake.

Tengera kwina

Monga momwe dokotala aliyense kapena katswiri wazakudya angakuuzireni, palibe matsenga amtundu uliwonse. Omwe akufuna kukhala ndi moyo wathanzi kapena kusiya mapaundi ena ayenera kusamala ndi zowonjezera zomwe zimati zimakuthandizani kuti muchepetse thupi popanda kusintha kakhalidwe kanu komwe kungakhudze zomwe mumadya komanso kuchita masewera olimbitsa thupi.

Mwamwayi, palibe chiopsezo chilichonse pakumwa mavitamini B-12, kotero iwo omwe ayesera jakisoni kuti achepetse thupi sayenera kuda nkhawa.

Komabe, palibenso umboni wina wotsimikizira kuti vitamini B-12 ikuthandizani kuti muchepetse anthu omwe alibe vuto. Kwa iwo omwe ali ndi vuto la kusowa, chithandizo cha B-12 chitha kupititsa patsogolo mphamvu zamagetsi zomwe zitha kuwonjezera ntchito ndikulimbikitsa kulemera.