Vitamini B12 ndi michere yosungunuka m'madzi yomwe imafunikira kuti pakhale njira zambiri zofunika m'thupi lanu.
Mlingo woyenera wavitamini B12zimasiyanasiyana kutengera jenda, zaka, ndi zifukwa zomwe zimakutengerani.
Nkhaniyi ikuyang'ana umboni kumbuyo kwa Mlingo wovomerezeka wa B12 kwa anthu osiyanasiyana ndikugwiritsa ntchito.
Vitamini B12 ndi michere yofunika kwambiri yomwe imagwira ntchito zingapo m'thupi lanu.
Ndikofunikira kuti maselo ofiira a m'magazi apangidwe moyenera, mapangidwe a DNA, kugwira ntchito kwa mitsempha, ndi metabolism.
Vitamini B12 imathandizanso kuchepetsa kuchuluka kwa amino acid yotchedwa homocysteine, yomwe imakhala yokhudzana ndi matenda aakulu monga matenda a mtima, sitiroko, ndi Alzheimer's.
Kuphatikiza apo, vitamini B12 ndiyofunikira pakupanga mphamvu.Komabe, pakadali pano palibe umboni wosonyeza kuti kutenga B12 supplements kumawonjezera mphamvu kwa anthu omwe alibe mphamvu muzakudyazi.
Vitamini B12 imapezeka makamaka muzanyama, kuphatikizapo nyama, nsomba zam'madzi, mkaka, ndi mazira.Amawonjezedwa ku zakudya zina zosinthidwa, monga chimanga komanso mkaka wosakhala wa mkaka.
Chifukwa thupi lanu limatha kusunga B12 kwa zaka zingapo, kuchepa kwakukulu kwa B12 ndikosowa, koma mpaka 26% ya anthu akhoza kukhala ndi vuto lochepa.Pakapita nthawi, kusowa kwa B12 kungayambitse zovuta monga kuchepa kwa magazi m'thupi, kuwonongeka kwa mitsempha, komanso kutopa.
Kuperewera kwa vitamini B12 kumatha kuchitika chifukwa chosapeza vitamini iyi mokwanira kudzera muzakudya zanu, zovuta pakuyamwa kapena kumwa mankhwala omwe amasokoneza kuyamwa kwake.
Zinthu zotsatirazi zingakuike pachiwopsezo chachikulu chosapeza mokwaniravitamini B12kuchokera ku zakudya zokha:
- kukhala ndi zaka zoposa 50
- matenda a m'mimba, kuphatikizapo matenda a Crohn ndi matenda a leliac
- opaleshoni ya m'mimba, monga opaleshoni yochepetsera thupi kapena kuchotsa matumbo
- metformin ndi mankhwala ochepetsa asidi
- kusintha kwa ma genetic, monga MTHFR, MTRR, ndi CBS
- kumwa mowa mokhazikika
Ngati muli pachiwopsezo chosowa, kutenga chowonjezera kungakuthandizeni kukwaniritsa zosowa zanu.
Mlingo woyenera
Zakudya zovomerezeka za tsiku ndi tsiku (RDI) za vitamini B12 kwa omwe ali ndi zaka zoposa 14 ndi 2.4 mcg.
Komabe, mungafune kutenga zambiri kapena zochepa, malinga ndi msinkhu wanu, moyo wanu, ndi zochitika zinazake.
Dziwani kuti peresenti ya vitamini B12 yomwe thupi lanu lingathe kuyamwa kuchokera ku zowonjezera zowonjezera sipamwamba kwambiri - akuti thupi lanu limangotenga 10 mcg ya 500-mcg B12 yowonjezera.
Nawa malingaliro ena a B12 Mlingo pazochitika zinazake.
Akuluakulu osakwana zaka 50
Kwa anthu opitilira zaka 14, RDI ya vitamini B12 ndi 2.4 mcg.
Anthu ambiri amakwaniritsa izi kudzera muzakudya.
Mwachitsanzo, ngati munadya mazira awiri pa kadzutsa (1.2 mcg wa B12), ma ounces atatu (85 magalamu) a tuna pa nkhomaliro (2.5 mcg ya B12), ndi ma ounces atatu (85 magalamu) a ng'ombe pa chakudya chamadzulo (1.4 mcg wa B12) ), mutha kudya kupitilira kuwirikiza kawiri zomwe mukufuna tsiku lililonse la B12.
Chifukwa chake, kuwonjezera pa B12 sikuvomerezeka kwa anthu athanzi am'badwo uno.
Komabe, ngati muli ndi zina mwazinthu zomwe zafotokozedwa pamwambapa zomwe zimasokonezavitamini B12kudya kapena kuyamwa, mungafune kulingalira kutenga chowonjezera.
Akuluakulu azaka zopitilira 50
Anthu okalamba amakhala pachiwopsezo cha kusowa kwa vitamini B12.Ngakhale kuti ndi achikulire ochepa omwe ali ndi vuto la B12, mpaka 62% ya akuluakulu azaka zapakati pa 65 ali ndi magazi ochepa kwambiri a mcherewu.
Pamene mukukalamba, thupi lanu mwachibadwa limapanga asidi am'mimba ochepa komanso chinthu chamkati - zonsezi zingakhudze kuyamwa kwa vitamini B12.
Asidi wa m'mimba ndi wofunikira kuti apeze vitamini B12 wopezeka mwachilengedwe m'zakudya, ndipo chinthu chamkati chimafunikira kuti chiyamwe.
Chifukwa cha chiwopsezo chowonjezereka cha kuyamwa koyipa, National Academy of Medicine imalimbikitsa kuti akuluakulu azaka zopitilira 50 akwaniritse zosowa zawo zambiri za vitamini B12 kudzera muzowonjezera ndi zakudya zolimbitsa thupi.
Mu kafukufuku wina wa masabata a 8 mwa achikulire a 100, kuonjezera 500 mcg ya vitamini B12 kunapezeka kuti kumapangitsa kuti B12 ikhale yokhazikika mu 90% ya otenga nawo mbali.Mlingo wapamwamba mpaka 1,000 mcg (1 mg) ungakhale wofunikira kwa ena.
CHIDULE
Mlingo woyenera wa vitamini B12 umasiyanasiyana malinga ndi zaka, moyo, komanso zakudya.Malingaliro ambiri akuluakulu ndi 2.4 mcg.Akuluakulu okalamba, komanso amayi apakati ndi oyamwitsa, amafunikira mlingo waukulu.Anthu ambiri amakwaniritsa zosowazi kudzera muzakudya zokha, koma okalamba, anthu omwe amadya zakudya zokhazikika, komanso omwe ali ndi vuto la m'mimba amatha kupindula ndi zowonjezera, ngakhale kuti mlingo umasiyana malinga ndi zosowa za munthu aliyense.
Nthawi yotumiza: May-24-2022