Vitamini B12 (Cobalamin)

Zamkati

• Kodi vitamini B12 ndi chiyani?
• Kumene mungapeze vitamini B12
• Kusowa kwa vitamini B12
• Kuchuluka kwa vitamini B12
• Vitamini B12 Zowonjezera

Vitamini B12, wotchedwanso cobalamin, Ndi zovuta za vitamini B, zofunika paumoyo wamagazi ndi zamanjenje. Vitamini iyi imapezeka mosavuta muzakudya wamba monga mazira kapena mkaka wa ng'ombe, koma zowonjezerapo zitha kukhala zofunikira kwa odwala omwe ali ndi malabsorption syndrome mwachitsanzo. Vitamini B12 itha kuperekedwa ndi dokotala ngati jakisoni wa vitamini B12.

Kodi vitamini B12 ndi chiyani?

Vitamini B12 amagwiritsidwa ntchito popanga maselo amwazi pamodzi ndi folic acid.

Zakudya zomwe zili ndi vitamini B12 ndizochepa, monga zimachitikira makamaka pakati pa osadya nyama, zakudya zowonjezera mavitamini B12 ziyenera kutengedwa kuti muchepetse kuchepa kwa magazi m'thupi ndi zovuta zina, monga sitiroko ndi matenda amtima. Mankhwalawa ayenera kupangidwa ndi dokotala waluso monga gastroenterologist kapena hematologist.

Kumene mungapeze vitamini B12

Vitamini B12 imapezeka mumitundu yambiri yazakudya monga mkaka, nyama, chiwindi, nsomba ndi mazira.

Mndandanda wa zakudya zokhala ndi vitamini B12:

• oyisitara
• Chiwindi
• Nyama yonse
• Mazira
• Mkaka
• Yisiti ya Brewer
• Zipatso zabwino

Kusowa kwa vitamini B12

Kuperewera kwa vitamini B12 ndikosowa ndipo odyetsa ndiwo omwe ali pachiwopsezo chachikulu chotenga mavitamini awa, chifukwa amapezeka mu zakudya za nyama zokha. Kuperewera kwa B12 kumathanso kupezeka mwa anthu omwe ali ndi vuto lakugaya m'mimba monga matenda a malabsorption kapena kusowa kwa zotsekemera m'mimba komanso odwala omwe ali ndi hypothyroidism.

Zizindikiro zoyambirira zakusowa kwa vitamini B12 ndizo:

• kutopa, kusowa mphamvu kapena chizungulire poyimirira kapena kuyesetsa;
• kusowa kwa chidwi;
• kukumbukira ndi chidwi:
• kuyabwa m'miyendo.

Ndiye, pali kuchepa kwa kuchepa, ndikupanga kuchepa kwa magazi kapena kuchepa kwa magazi m'thupi, wodziwika ndi fupa losakanikirana ndi maselo osadziwika a magazi omwe amapezeka m'magazi. Onani zizindikilo zonse zakusowa kwa vitamini pano.

Mavitamini a B12 amayesedwa pakuyezetsa magazi ndipo kuchepa kwa vitamini B12 kumaganiziridwa ngati mavitamini B12 ali ochepera 150 pg / mL pamayesowo.

Kuchuluka kwa vitamini B12

Mavitamini B12 owonjezera ndi osowa chifukwa thupi limachotsa vitamini B12 kudzera mumkodzo kapena thukuta likakhala lalikulu mthupi. Ndipo pamene kupezeka kumeneku kulipo, zizindikilozo zimatha kukhala zosokoneza thupi kapena chiopsezo chowonjezeka cha matenda chifukwa nthenda imatha kukulitsa ndipo maselo oteteza thupi atha kugwira ntchito.

Vitamini B12 Zowonjezera

Vitamini B12 zowonjezera zingakhale zofunikira kwa anthu omwe alibe vitamini B12 m'magazi awo monga akuwonetsera poyesa magazi. Itha kudyedwa mwachilengedwe, powonjezera kumwa zakudya zokhala ndi vitamini B12, kapena mawonekedwe, mapiritsi, yankho, madzi kapena jekeseni wa nthawi yomwe dokotala adasankha.

Kutenga kwa vitamini B12 mwa achikulire athanzi ndi 2.4 mcg. Malangizowa amapezeka mosavuta ndi 100g ya saumoni ndipo amapitilira 100g ya nyama yang'ombe ya chiwindi.