Vitamin B12 chikafu chinonyungudika mumvura chinodiwa kune akawanda akakosha maitiro mumuviri wako.
Chiyero chakakodzera chevitamini B12inosiyana zvichienderana nehukadzi hwako, zera, uye zvikonzero zvekuitora.
Ichi chinyorwa chinoongorora humbowo kuseri kweiyo yakakurudzirwa dosages yeB12 yevanhu vakasiyana uye mashandisiro.
Vitamin B12 chinhu chakakosha chekudya chinoita basa rakakosha mune akati wandei maitiro emuviri wako.
Izvo zvinodiwa pakugadzirwa kwemasero matsvuku eropa, kuumbwa kweDNA, kushanda kwetsinga, uye metabolism.
Vhitamini B12 inoitawo basa rakakosha mukuderedza mazinga eamino acid inonzi homocysteine, mazinga akakwira ayo akabatanidzwa nemamiriro asingaperi sechirwere chemoyo, sitiroko, uye Alzheimer's.
Uyezve, vhitamini B12 yakakosha pakugadzira simba.Nekudaro, parizvino hapana humbowo hwekuti kutora B12 supplements kunowedzera simba muvanhu vasina kushomeka mune ichi chikafu.
Vitamin B12 inowanikwa zvakanyanya muzvigadzirwa zvemhuka, zvinosanganisira nyama, hove dzegungwa, zvigadzirwa zvemukaka, uye mazai.Inowedzerwawo kune zvimwe zvekudya zvakagadzikiswa, senge cereal uye isiri-mukaka wemukaka.
Nekuti muviri wako unogona kuchengeta B12 kwemakore akati wandei, kushomeka kwakakomba kweB12 hakuwanzo, asi kusvika ku26% yehuwandu inogona kunge iine kushomeka kwakapfava.Nokufamba kwenguva, kushomeka kweB12 kunogona kukonzera matambudziko seanemia, kukuvara kwetsinga, uye kuneta.
Kushaikwa kweVitamin B12 kunogona kukonzerwa nekusawana yakakwana yevhitamini iyi kuburikidza nekudya kwako, matambudziko nekuitora kana kutora mushonga unokanganisa kubatwa kwayo.
Zvinhu zvinotevera zvinogona kukuisa panjodzi huru yekusawana zvakakwanavitamini B12kubva pakudya chete:
- kuva nemakore anopfuura makumi mashanu
- gastrointestinal kusagadzikana, kusanganisira chirwere cheCrohn uye chirwere chechiliac
- kuvhiyiwa kwegumbo, sekuvhiya kurasikirwa nekurema kana kubvisa ura
- metformin uye acid-inoderedza mishonga
- chaiwo genetic mutations, seMTHFR, MTRR, uye CBS
- kugara uchinwa zvinwiwa zvinodhaka
Kana iwe uri panjodzi yekushaikwa, kutora chekuwedzera kunogona kukubatsira kusangana nezvido zvako.
Kunokurudzirwa dosages
Iyo yakakurudzirwa kudya kwemazuva ese (RDI) yevhitamini B12 kune avo vanopfuura gumi nemana ndeye 2.4 mcg.
Zvisinei, ungada kutora zvakawanda kana zvishoma, zvichienderana nezera rako, mararamiro, uye mamiriro chaiwo.
Ziva kuti iyo muzana yevhitamini B12 muviri wako unogona kutora kubva kune ekuwedzera haisi yakanyanya kukwirira - inofungidzirwa kuti muviri wako unongotora 10 mcg ye500-mcg B12 yekuwedzera.
Heano mamwe kurudziro yeB12 dosages kune chaiwo mamiriro.
Vakuru vari pasi pemakore 50
Kune vanhu vanopfuura makore gumi nemana, iyo RDI yevhitamini B12 ndeye 2.4 mcg.
Vanhu vazhinji vanozadzikisa chinodikanwa ichi kuburikidza nekudya.
Semuenzaniso, kana iwe wakadya mazai maviri emangwanani (1.2 mcg yeB12), 3 ounces (85 gramu) ye tuna yemasikati (2.5 mcg yeB12), uye 3 ounces (85 gramu) yemombe yekudya kwemanheru (1.4 mcg yeB12) ), waizodya zvakapetwa kaviri zvaunoda zvezuva nezuva B12.
Naizvozvo, kuwedzera neB12 hakukurudzirwe kune vanhu vane hutano muboka rezera iri.
Zvisinei, kana iwe uine chimwe chezvinhu zvinotsanangurwa pamusoro apa zvinokanganisavitamini B12kutora kana kutora, iwe ungangoda kufunga nezve kutora wekuwedzera.
Vakuru vanopfuura makore makumi mashanu
Vanhu vakura vanobatwa zvakanyanya nekushaya vhitamini B12.Nepo vashoma vechidiki vechidiki vasina kukwana muB12, kusvika ku62% yevakuru vanopfuura makore makumi matanhatu neshanu vane mashoma pane akanyanya mwero eropa echikafu ichi.
Paunenge uchikura, muviri wako unowanzoita shoma mudumbu acid uye intrinsic factor - zvese izvo zvinogona kukanganisa kutorwa kwevhitamini B12.
Asidhi yemudumbu inodiwa kuti uwane vhitamini B12 inowanikwa zvakasikwa muchikafu, uye chinhu chemukati chinodiwa pakutorwa kwayo.
Nekuda kweiyi njodzi yakawedzera yekubatwa zvisina kunaka, National Academy of Medicine inokurudzira kuti vanhu vakuru vanopfuura makore makumi mashanu vasangane nezvakawanda zvezvido zvavo zvevhitamini B12 kuburikidza nekuwedzera uye chikafu chakasimbiswa.
Mune imwe svondo ye8 yekudzidza muvakuru vakuru ve100, kuwedzera ne 500 mcg yevhitamini B12 yakawanikwa kugadzirisa mazinga eB12 mu90% yevatori vechikamu.Madosi epamusoro anosvika 1,000 mcg (1 mg) anogona kudikanwa kune vamwe.
SUMMARY
Optimal dosing yevhitamini B12 inosiyana nezera, mararamiro, uye chikafu chinodiwa.Kurudziro yevakuru ndeye 2.4 mcg.Vakuru, pamwe chete nevakadzi vane pamuviri uye vanoyamwisa, vanoda mishonga yakakwirira.Vanhu vazhinji vanosangana nezvido izvi kuburikidza nekudya kwega, asi vanhu vakuru, vanhu vari pakudya kwakasimba kwezvirimwa, uye avo vane dambudziko rekugaya vanogona kubatsirwa kubva kune zvinowedzera, kunyange madoseji achisiyana zvichienderana nezvinodiwa nemunhu.
Nguva yekutumira: May-24-2022