Vitamini B12(aka cobalamin) - ngati simunamvepo, ena angaganize kuti mumakhala pansi pa thanthwe.Zowona, mwina mumadziwa bwino zowonjezera, koma muli ndi mafunso.Ndipo moyenerera - kutengera phokoso lomwe amalandira, B12 ikhoza kuwoneka ngati machiritso-zonse "zozizwitsa zowonjezera" pachilichonse kuyambira kukhumudwa mpaka kuwonda.Ngakhale sizodabwitsa, anthu ambiri (ndi madotolo awo) amapeza kuti vitamini B12 ndiyomwe ikusowa m'mawu awo okhudza thanzi.Ndipotu, nthawi zambiri amakhala ndi zizindikiro zosonyezavitamini B12kusowa ngakhale kuzindikira.
Chifukwa chimodzi chomwe vitamini B12 imawonekera nthawi zambiri ngati mankhwala amatsenga athunthu ndi chifukwa cha ntchito zake zosiyanasiyana zathupi.Kuchokera ku DNA ndi kupanga maselo ofiira a magazi mpaka kuchepetsa kupanikizika ndi kugona bwino, B-vitamini yosungunuka m'madzi imakhudzidwa kwambiri ndi ntchito zathu za tsiku ndi tsiku.
Ngakhale kuti matupi athu satulutsa mavitamini a B omwe timafunikira, pali magwero angapo a vitamini B12 kuchokera ku zinyama ndi zomera, osatchula zowonjezera monga mavitamini ndi ma shoti.
Zakudya zomwe zimakwaniritsa zofunikira za tsiku ndi tsiku za vitamini B12 mwina zimaphatikizapo zinthu zanyama monga nyama, nsomba, nkhuku, mazira, ndi mkaka.Ndi zakudya zolemetsa za nyama zotere, sizodabwitsa kuti odya zamasamba ndi omwe amadya nyama amakhala ndi ma B12 otsika.
Zochokera ku zomera ndi monga chimanga cholimba, mkaka wa m’mbewu, ndi buledi, komanso yisiti yopatsa thanzi ndi zakudya zina zofufumitsa zomwe zili ndi vitamini B12.
Ngakhale magwero a zakudya angapereke ma micrograms a 2.4 patsiku a vitamini B12 omwe akuluakulu ambiri amafunika kuti azigwira ntchito bwino, zowonjezera zowonjezera zimafunikira pakati pa anthu ena.Pamene tikukalamba, kusintha zakudya zathu, ndi kuchiza matenda ena, tikhoza kukhala ndi vuto la kuchepa kwa vitamini B12 popanda kudziwa.
Tsoka ilo, matupi athu sangathe kupanga vitamini B12 okha.Kupeza ma micrograms a 2.4 patsiku kungakhale kovuta, makamaka ngati thupi lanu likuvutika kuyamwa vitamini.Mwachitsanzo, matupi athu amavutika kuti amwe vitamini B12 tikamakalamba, zomwe zimapangitsa kuti kuchepa kwa B12 kukhale nkhawa kwambiri pakati pa okalamba.
Mu 2014, National Health and Nutrition Examination Survey inati misinkhu ya vitamini B12 ndi "yochepa kwambiri" pakati pa 3.2% ya akuluakulu a zaka zapakati pa 50. Ndipo pafupifupi 20% ya anthu okalambawa akhoza kukhala ndi malire a kusowa kwa vitamini B12.Zotsatira zofanana zimawonekera pamene matupi athu akukumana ndi mitundu ina ya kusintha.
Chifukwa cha ntchito ya vitamini B12 pakugwira ntchito zosiyanasiyana m'thupi, zizindikiro za kuchepa kwake zimatha kuwoneka mozungulira.Iwo akhoza kuwoneka osamvetseka.Salumikizidwa.Zosakwiyitsa pang'ono.Mwinanso "osati zoyipa."
Kudziwa zizindikiro za kusowa kwa vitamini B12 kungakuthandizeni kuzindikira zovuta zomwe mungakumane nazo ndi dokotala zomwe mwina simunatchulepo.
1. Kuperewera kwa magazi m'thupi
2. Khungu Lotuwa
3. Dzanzi/Kutekeseka M'manja, Miyendo, Kapena Mapazi
4. Kuvuta Kusamala
5. Ululu M'kamwa
6. Kuwonongeka kwa Memory & Mavuto Kukambitsirana
7. Kuthamanga kwa Mtima
8. Chizungulire & Kupuma Mofupika
9. Mseru, Kusanza, ndi Kutsekula m’mimba
10. Kukwiya & Kukhumudwa
Popeza thupi lanu silipanga vitamini B12, muyenera kumupeza kuchokera ku zakudya zanyama kapena zowonjezera.Ndipo muyenera kuchita izi pafupipafupi.Ngakhale B12 imasungidwa m'chiwindi kwa zaka zisanu, mutha kukhala opereŵera chifukwa zakudya zanu sizikuthandizani kuti mukhalebe ndi thanzi.
Chifukwa chaukadaulo wamakono, mutha kupeza vitamini B12 wofunikira kutengera zosowa zanu nthawi iliyonse kudzera muzowonjezera za vitamini.Mapiritsi a Vitamini ndi Mineralsndi chithandizo chabwino osati kungokupatsani vitamini B12 wofunikira komanso muli ndi mavitamini ena ndi zakudya zothandizira thanzi lanu.Kuti mugwiritse ntchito mankhwalawa, mutha kufunsa dokotala kapena dokotala wabanja lanu kuti akuthandizeni pazakudya zanu zatsiku ndi tsiku.Ndi khama unremitting kusunga wathanzi zakudya ndi ntchitozowonjezera mavitaminindi chisamaliro, thupi lanu lidzakhala lathanzi ndi kupereka maganizo amphamvu.
Nthawi yotumiza: May-17-2022