I-Vitamin B12 sisondlo esinyibilikayo emanzini esifunekayo kwiinkqubo ezininzi ezibalulekileyo emzimbeni wakho.
Idosi efanelekileyo yeivithamin B12iyahluka ngokusekelwe kwisini sakho, ubudala, kunye nezizathu zokuyithatha.
Eli nqaku lihlola ubungqina obusemva kweedosi ezicetyiswayo ze-B12 kubantu abahlukeneyo kunye nokusetyenziswa.
I-Vitamin B12 sisondlo esibalulekileyo esidlala indima ebalulekileyo kwiinkqubo ezininzi zomzimba wakho.
Kuyimfuneko kwimveliso eyiyo yeeseli ezibomvu zegazi, ukwakheka kweDNA, ukusebenza kwemithambo-luvo, kunye nemetabolism.
I-Vitamin B12 nayo idlala indima ephambili ekunciphiseni amanqanaba e-amino acid ebizwa ngokuba yi-homocysteine, amanqanaba aphezulu adityaniswa nezimo ezingapheliyo ezifana nesifo senhliziyo, isifo sohlangothi, kunye ne-Alzheimer's.
Ukongezelela, i-vitamin B12 ibalulekile kwimveliso yamandla.Nangona kunjalo, okwangoku akukho bungqina bokuba ukuthatha izongezo ze-B12 zonyusa amanqanaba amandla kubantu abangasilelanga kwesi sondlo.
I-Vitamin B12 ifumaneka kakhulu kwiimveliso zezilwanyana, kubandakanya inyama, intlanzi yaselwandle, iimveliso zobisi kunye namaqanda.Ikwafakwe ekutyeni okucutshungulweyo, okufana necereal kunye nobisi olungelulo olobisi.
Ngenxa yokuba umzimba wakho unokugcina i-B12 iminyaka eliqela, ukunqongophala okunzulu kwe-B12 kunqabile, kodwa ukuya kuthi ga kwi-26% yabemi banokuba nentsilelo encinci.Ngokuhamba kwexesha, ukusilela kwe-B12 kunokukhokelela kwiingxaki ezifana ne-anemia, umonakalo wemithambo-luvo, kunye nokudinwa.
Ukunqongophala kweVithamin B12 kunokubangelwa kukungafumani ngokwaneleyo le vithamini ngokutya kwakho, iingxaki ngokuyifunxa okanye ukuthatha iyeza eliphazamisana nokufunxa kwayo.
Ezi zinto zilandelayo zinokukubeka emngciphekweni omkhulu wokungafumani ngokwaneleyoivithamin B12ukusuka ekutyeni kuphela:
- ukuba ngaphezulu kweminyaka engama-50 ubudala
- ukuphazamiseka kwesisu, kuquka isifo sikaCrohn kunye nesifo se-celiac
- utyando kwindlela yokwetyisa, njengotyando lokuncipha kobunzima bomzimba okanye uqhaqho lokukhupha amathumbu
- i-metformin kunye neyeza zokunciphisa i-asidi
- utshintsho oluthile lwemfuza, njenge-MTHFR, MTRR, kunye ne-CBS
- ukusetyenziswa rhoqo kweziselo ezinxilisayo
Ukuba usemngciphekweni wokunqongophala, ukuthatha isongezelelo kunokukunceda ukuhlangabezana neemfuno zakho.
Iidosi ezicetyiswayo
Ukutya okucetyiswayo kwansuku zonke (RDI) kwi-vitamin B12 kwabo bangaphezulu kwe-14 yi-2.4 mcg.
Nangona kunjalo, unokufuna ukuthatha ngaphezulu okanye ngaphantsi, kuxhomekeke kwiminyaka yakho, indlela yokuphila, kunye nemeko ethile.
Qaphela ukuba ipesenti ye-vitamin B12 umzimba wakho unokufunxa kwi-supplements ayiphezulu kakhulu-kuqikelelwa ukuba umzimba wakho uthatha kuphela i-10 mcg ye-500-mcg ye-B12 yongezelela.
Nazi ezinye iingcebiso zeedosi ze-B12 kwiimeko ezithile.
Abantu abadala abangaphantsi kweminyaka engama-50
Kubantu abangaphezu kwe-14, i-RDI ye-vitamin B12 yi-2.4 mcg.
Uninzi lwabantu luhlangabezana nale mfuneko ngokutya.
Ngokomzekelo, ukuba udle amaqanda amabini ngesidlo sakusasa (1.2 mcg ye-B12), ii-ounces ezi-3 (85 grams) ze-tuna ngesidlo sasemini (2.5 mcg ye-B12), kunye ne-3 ounces (85 grams) yenkomo kwisidlo sakusihlwa (1.4 mcg ye-B12) ), uya kudla ngaphezu kokuphindwe kabini kwiimfuno zakho zemihla ngemihla ze-B12.
Ngoko ke, ukuncedisa nge-B12 akukhuthazwa kubantu abanempilo kweli qela leminyaka.
Nangona kunjalo, ukuba unayo nayiphi na imiba echazwe ngasentla ephazamisayoivithamin B12ukuthatha okanye ukufunxa, unokufuna ukucinga ngokuthatha isongezelelo.
Abantu abadala abangaphezu kweminyaka engama-50
Abantu abadala bachaphazeleka ngakumbi kukunqongophala kwe-vitamin B12.Ngelixa abantu abadala abambalwa ngokwentelekiso benqongophele kwi-B12, ukuya kuthi ga kwi-62% yabantu abadala abangaphezu kweminyaka engama-65 banamanqanaba egazi asezantsi kwesi sondlo.
Njengoko ukhula, umzimba wakho ngokwemvelo wenza isisu esincinci se-asidi kunye ne-intrinsic factor - zombini ezinokuthi zichaphazele ukufunxa kwe-vitamin B12.
I-asidi yesisu iyimfuneko ukufikelela kwi-vitamin B12 efunyenwe ngokwemvelo ekutyeni, kwaye i-intrinsic factor iyadingeka ekufunxeni kwayo.
Ngenxa yolu mngcipheko okhulayo wokungeniswa kakubi, i-National Academy of Medicine incoma ukuba abantu abadala abangaphezu kweminyaka engama-50 bahlangabezane neemfuno zabo ezininzi ze-vitamin B12 ngokusebenzisa izongezo kunye nokutya okuqinisiweyo.
Kwisifundo seveki ye-8 kwi-100 yabantu abadala abadala, ukuncedisa i-500 mcg ye-vitamin B12 kwafunyanwa ukuba kulungiswe amanqanaba e-B12 kwi-90% yabathathi-nxaxheba.Amanani aphezulu ukuya kwi-1,000 mcg (1 mg) inokufuneka kwabanye.
USHWANKATHELO
Idosi efanelekileyo yevithamin B12 iyahluka ngokweminyaka, indlela yokuphila, kunye neemfuno zokutya.Isincomo esiqhelekileyo kubantu abadala yi-2.4 mcg.Abantu abadala abadala, kunye nabasetyhini abakhulelweyo nabancancisayo, bafuna iidosi eziphezulu.Uninzi lwabantu luhlangabezana nezi mfuno ngokutya kuphela, kodwa abantu abadala abadala, abantu abakukutya okungqongqo kwezityalo, kunye nabo baneengxaki zokugaya ukutya banokuzuza kwizongezelelo, nangona iidosi ziyahluka ngokusekwe kwiimfuno zomntu ngamnye.
Ixesha lokuposa: May-24-2022