Vitamin B12(aka cobalamin) – ukuba awukayiva, abanye banokucinga ukuba uhlala phantsi kwelitye.Ngokwenyani, uqhelene nesongezelelo, kodwa unemibuzo.Kwaye ngokufanelekileyo-ngokusekwe kwi-buzz eyifumanayo, i-B12 inokubonakala ngathi yonyango-yonke "inkxaso yommangaliso" kuyo yonke into ukusuka ekudakaleni ukuya ekulahlekeni kobunzima.Ngelixa ingengommangaliso, abantu abaninzi (kunye noogqirha babo) bafumana ivithamin B12 njengeqhekeza elilahlekileyo kwiipuzzle zabo zempilo.Enyanisweni, bahlala bephila kunye neempawu zokuxelaivithamin B12ukunqongophala ngaphandle kokuqonda.
Esinye isizathu sokuba ivithamin B12 isoloko ibonwa njengeyeza lomlingo lomzimba wonke kungenxa yendima yayo kwimisebenzi eyahlukeneyo yomzimba.Ukusuka kwi-DNA kunye nokuveliswa kweeseli ezibomvu zegazi ukuya ekunciphiseni uxinzelelo kunye nokuphucula ubuthongo, le-vitamin e-soluble yamanzi i-B ibandakanyeka kakhulu ekusebenzeni kwethu kwemihla ngemihla.
Nangona imizimba yethu ingazivelisi ngokwemvelo iivithamini ze-B esizidingayo, kukho imithombo emininzi esekwe kwizilwanyana kunye nezityalo ye-vitamin B12, singasathethi ke ngezongezo ezifana neevithamini kunye nezidubulo.
Ukutya okuhlangabezana nemilinganiselo ekhuthazwayo yemihla ngemihla ye-vitamin B12 ekunokwenzeka ukuba iquka iimveliso zezilwanyana ezifana nenyama, intlanzi, inkukhu, amaqanda, kunye nobisi.Ngokutya okunobunzima besilwanyana, ayimangalisi into yokuba abantu abatya imifuno kunye nezilwanyana ezitya inyama zidla ngokuba namanqanaba asezantsi e-B12.
Imithombo esekelwe kwizityalo iquka iicereals ezongeziweyo, ubisi lwezityalo, nesonka, kunye negwele lesondlo kunye nokunye ukutya okuvundisiweyo okuqulethe i-vitamin B12.
Nangona imithombo yokutya inokubonelela nge-2.4 micrograms ngosuku lwe-vitamin B12 ukuba abaninzi abantu abadala kufuneka basebenze ngokufanelekileyo, izongezo zihlala zifuneka phakathi kwabantu abathile.Njengoko sikhula, sitshintsha indlela esitya ngayo, kwaye sinyange ezinye izigulo, sinokuba sesichengeni sokunqongophala kwe-vitamin B12 ngaphandle kokwazi.
Ngelishwa, imizimba yethu ayikwazi ukuvelisa i-vitamin B12 ngokwayo.Ukufumana i-2.4 micrograms ezicetyiswayo ngosuku kunokuba nzima, ngakumbi ukuba umzimba wakho unenkathazo yokuthatha i-vitamin.Ngokomzekelo, imizimba yethu iyasokola ukufunxa ivithamin B12 njengoko sikhula, nto leyo eyenza ukusilela kwe-B12 kube yinkxalabo ekhulayo phakathi kwabantu abadala.
Kwi-2014, i-National Health and Nutrition Examination Survey iqikelela ukuba amanqanaba e-vitamin B12 "aphantsi kakhulu" phakathi kwe-3.2% yabantu abadala abangaphezu kweminyaka yobudala be-50. Kwaye abaninzi i-20% yale nxalenye yokuguga ingaba ne-borderline ye-vitamin B12.Iziphumo ezifanayo zivela xa imizimba yethu ifumana olunye uhlobo lotshintsho.
Enkosi kwindima yevithamin B12 kwimisebenzi eyahlukeneyo yomzimba, iimpawu zokunqongophala kwayo zinokubonakala zisenzeka manqaphanqapha.Zisenokubonakala zingaqhelekanga.Iqhawulwe.Iyacaphukisa kancinci.Mhlawumbi nokuba "ayimbi kangako."
Ukwazi ezi mpawu zokunqongophala kwe-vitamin B12 kunokukunceda ukuba uchonge imiba oza kuyizisa nogqirha wakho onokuthi ungayikhankanyi.
1. I-anemia
2. Ulusu oluLuthukileyo
3. Ukuba ndindisholo/Ukubetha Ezandleni, emilenzeni, okanye ezinyaweni
4. Ubunzima Balanceing
5. Intlungu yomlomo
6. Ilahleko yeMemori kunye neNgxaki yokuQiqa
7. Isantya seNtliziyo esiKhawulezayo
8. Isiyezi kunye nokuphefumla kancinci
9. Isicaphucaphu, ukugabha, kunye norhudo
10. Ukucaphuka kunye noxinzelelo
Ekubeni umzimba wakho ungayenzi i-vitamin B12, kufuneka uyifumane kukutya okusekelwe kwizilwanyana okanye kwizinto zokuncedisa.Kwaye kufuneka wenze oko rhoqo.Ngelixa i-B12 igcinwe esibindini ukuya kuthi ga kwiminyaka emihlanu, ekugqibeleni unganqongophala kukutya kwakho akuncedi ukugcina amanqanaba.
Ngombulelo kwitekhnoloji yanamhlanje, unokufumana i-vitamin B12 eyimfuneko ngokusekwe kwiimfuno zakho nangaliphi na ixesha ngezongezo zevithamini.Iitafile zeVithamini kunye neeMineraliZisisixhobo esilungileyo sokunganikezeli kuphela ngevithamin B12 eyimfuneko kodwa ikwaqulathe ezinye iivithamini kunye nesondlo sokuxhasa impilo yakho.Ukusebenzisa la mayeza, unokuqhagamshelana nogqirha okanye ugqirha wakho wosapho ukuba akuncede ngokuthatha kwakho imihla ngemihla.Ngomzamo ongapheliyo wokugcina ukutya okunempilo kunye nokusebenzisaizongezo zevithaminingenkathalo, umzimba wakho uya kuhlala usempilweni kwaye unike ingxelo enamandla.
Ixesha lokuposa: May-17-2022