I-Vitamin B12 iyisakhi esincibilikayo emanzini esidingekayo ezinqubweni eziningi ezibalulekile emzimbeni wakho.
Umthamo ekahlevitamin B12kuyahlukahluka kuye ngobulili bakho, ubudala, kanye nezizathu zokuyithatha.
Lesi sihloko sihlola ubufakazi ngemuva kwemithamo enconyiwe ye-B12 kubantu abahlukene kanye nokusetshenziswa.
I-Vitamin B12 iyisakhi esibalulekile esidlala indima ebalulekile ezinqubweni eziningana zomzimba wakho.
Kuyadingeka ukuze kukhiqizwe amangqamuzana abomvu egazi ngendlela efanele, ukwakheka kwe-DNA, ukusebenza kwezinzwa kanye nokugayeka kokudla.
I-Vitamin B12 nayo idlala indima ebalulekile ekwehliseni amazinga e-amino acid ebizwa nge-homocysteine, amazinga aphezulu ayo ahlotshaniswa nezimo ezingamahlalakhona njengesifo senhliziyo, unhlangothi, kanye ne-Alzheimer's.
Ukwengeza, i-vitamin B12 ibalulekile ekukhiqizeni amandla.Kodwa-ke, okwamanje abukho ubufakazi bokuthi ukuthatha izithasiselo ze-B12 kukhulisa amazinga wamandla kubantu abangenawo amandla kulesi sakhi.
I-Vitamin B12 itholakala kakhulu emikhiqizweni yezilwane, okuhlanganisa inyama, izilwane zasolwandle, imikhiqizo yobisi namaqanda.Ibuye yengezwe ekudleni okugayiwe, okufana ne-cereal kanye nobisi olungezona olobisi.
Ngenxa yokuthi umzimba wakho ungagcina i-B12 iminyaka eminingana, ukushoda kwe-B12 okungathi sína kuyivelakancane, kodwa kufikela ku-26% wabantu bangase babe nokuntula okuncane.Ngokuhamba kwesikhathi, ukuntuleka kwe-B12 kungaholela ezinkingeni ezifana ne-anemia, ukulimala kwezinzwa, nokukhathala.
Ukushoda kwevithamini B12 kungadalwa ukungalitholi elanele le vithamini ngokudla kwakho, izinkinga ngokumunca noma ukuphuza umuthi ophazamisa ukumuncwa kwawo.
Izinto ezilandelayo zingakubeka engcupheni enkulu yokungatholi okwanelevitamin B12kusuka ekudleni kuphela:
- ukuba ngaphezu kweminyaka engama-50
- izifo zesisu, kuhlanganise nesifo sikaCrohn nesifo se-celiac
- ukuhlinza emgudwini wokugaya ukudla, njengokuhlinzwa kwehliswa isisindo noma ukukhipha amathumbu
- i-metformin nemithi yokwehlisa i-asidi
- ukuguqulwa kwezakhi zofuzo ezithile, njenge-MTHFR, MTRR, ne-CBS
- ukusetshenziswa njalo kotshwala
Uma usengozini yokuntuleka, ukuthatha isithasiselo kungase kukusize uhlangabezane nezidingo zakho.
Imithamo ephakanyisiwe
Ukudla okunconyiwe kwansuku zonke (RDI) kuvithamini B12 kulabo abaneminyaka engaphezu kuka-14 kungu-2.4 mcg.
Nokho, ungase uthande ukuthatha okungaphezulu noma okuncane, kuye ngeminyaka yakho, indlela yokuphila, nesimo esithile.
Qaphela ukuthi iphesenti likavithamini B12 umzimba wakho ongamunca ezithakweni aliphezulu kakhulu - kulinganiselwa ukuthi umzimba wakho udonsa kuphela i-10 mcg yesithasiselo se-500-mcg B12.
Nazi ezinye izincomo zemithamo ye-B12 yezimo ezithile.
Abantu abadala abangaphansi kweminyaka engama-50
Kubantu abangaphezu kweminyaka eyi-14, i-RDI yevithamini B12 ingu-2.4 mcg.
Abantu abaningi bahlangabezana nale mfuneko ngokudla.
Isibonelo, uma udle amaqanda amabili ngesidlo sasekuseni (1.2 mcg ye-B12), ama-ounces angu-3 (85 amagremu) we-tuna ngesidlo sasemini (2.5 mcg ye-B12), nama-ounces angu-3 (85 amagremu) wenyama yenkomo ngesidlo sakusihlwa (1.4 mcg ye-B12) ), ungadla ngaphezu kokuphindwe kabili kwezidingo zakho zansuku zonke ze-B12.
Ngakho-ke, ukugcwalisa nge-B12 akunconywa kubantu abanempilo kuleli qembu lobudala.
Kodwa-ke, uma unanoma yiziphi izici ezichazwe ngenhla eziphazamisayovitamin B12ukudla noma ukumuncwa, ungase uthande ukucabanga ngokuthatha isengezo.
Abantu abadala abangaphezu kweminyaka engama-50
Abantu asebekhulile basengozini enkulu yokuntuleka kwe-vitamin B12.Nakuba bembalwa abantu abadala abasebasha abashoda nge-B12, kuze kufike ku-62% wabantu abadala abaneminyaka engaphezu kwengama-65 banamazinga egazi angaphansi kwalelo alungile alesi sakhi.
Njengoba ukhula, umzimba wakho ngokwemvelo wenza i-asidi yesisu encane kanye nesici sangaphakathi - kokubili okungathinta ukumuncwa kukavithamini B12.
I-asidi yesisu iyadingeka ukuze ufinyelele kuvithamini B12 otholakala ngokwemvelo ekudleni, futhi isici sangaphakathi siyadingeka ukuze amunce.
Ngenxa yale ngozi eyandayo yokumuncwa kabi, i-National Academy of Medicine incoma ukuthi abantu abadala abaneminyaka engaphezu kwengama-50 bahlangabezane nezidingo zabo eziningi ze-vitamin B12 ngokusebenzisa izithasiselo nokudla okuqinile.
Ocwaningweni olulodwa lwamaviki angu-8 kubantu abadala abadala abayi-100, ukugcwalisa nge-500 mcg ye-vitamin B12 kwatholakala ukuthi kujwayelekile amazinga e-B12 ku-90% wabahlanganyeli.Imithamo ephakeme efika ku-1,000 mcg (1 mg) ingase idingeke kwabanye.
ISIFINYEZO
Umthamo ophelele wevithamini B12 uyahlukahluka ngeminyaka, indlela yokuphila, nezidingo zokudla.Izincomo ezijwayelekile kubantu abadala ngu-2.4 mcg.Abantu abadala asebekhulile, kanye nabesifazane abakhulelwe nabancelisayo, badinga imithamo ephezulu.Abantu abaningi bahlangabezana nalezi zidingo ngokudla kuphela, kodwa abantu abadala asebekhulile, abantu abadla ukudla okuqinile okusekelwe ezitshalweni, nalabo abanezinkinga zokugaya ukudla bangase bazuze ezithasiselweni, nakuba imithamo ihluka ngokuya ngezidingo zomuntu ngamunye.
Isikhathi sokuthumela: May-24-2022