Sangano reNational Institutes of Health rinoti hove, nyama, huku, mazai, mukaka, nezvimwe zvinogadzirwa nemukaka zvine vhitamini B12.Inowedzera clams uye chiropa chemombe zvimwe zvezvakanakisa zvevhitamini B12.Zvakadaro, hazvisi zvese zvekudya zvinogadzirwa nyama.Zvimwe zviyo zvemangwanani, mbiriso inovaka muviri, uye zvimwe zvigadzirwa zvekudya zvinosimbiswa nazvovitamini B12.
Sangano racho rinotsanangura kuti: “Vanhu vanodya zvokudya zvishomanana kana kuti kusatombodya zvemhuka, zvakadai sevanodya miriwo nemhuka, vangasawana vhitamini B12 yakakwana muzvokudya zvavo.
“Zvikafu zvemhuka chete zvine vhitamini B12 zvazvagara.Apo vakadzi vane pamuviri nevakadzi vanoyamwisa vacheche vavo vakaomesa miriwo kana vegans, vacheche vavo vanogonawo kusawana vhitamini B12 yakakwana.
Vegetarian Society inoti: “Kuvanhu vasingadyi chero zvigadzirwa zvemhuka, yeast yeast nezvimwe zvokudya zvakasimbiswa/zvakawedzerwa zvakadai sezviyo zvemangwanani, mukaka wesoya, mabhega esoya/veggie, uye majarini emuriwo zvose manyuko akanaka.”
Inoti vacheche vachawana vhitamini B12 yese yavanoda kubva muzamu kana mukaka wefodya.Gare gare, vacheche vanodya miriwo vanofanira kuwana B12 yakakwana kubva mumiti yemukaka nemazai.
Iyo NHS inoti kana uine vhitamini B12 kushomeka kunokonzerwa nekushaikwa kweiyovitaminimukudya kwako, unogona kunyorerwa mapiritsi evhitamini B12 kutora zuva rega rega pakati pekudya.Kana kuti ungangoda kubaiwa jekiseni rehydroxocobalamin kaviri pagore.
Inoti: “Vanhu vanoomerwa nokuwana vhitamini B12 yakakwana muzvokudya zvavo, zvakadai sokutevera kudya kwenyama, vangada vhitamini B12.mapiritsizvachose.
"Kunyange zvazvo zvisingawanzoitiki, vanhu vane vhitamini B12 yekushayikwa kunokonzerwa nekudya kwakashata kwenguva refu vanogona kurayirwa kuti varege kunwa mapiritsi kana mazinga avo evhitamini B12 adzokera kune zvakajairika uye kudya kwavo kwave nani."
Bato rezvehutano rinoti: "Ona mavara ezvekudya paunenge uchitenga chikafu kuti uone kuti yakawanda sei yevhitamini B12 yezvokudya zvakasiyana."
Nguva yekutumira: Kubvumbi-21-2022