Usuke waya f eeling ukhathele ngaso sonke isikhathi? Uzwa sengathi uvuka ukhathele? Uma ubhekene nomsebenzi omusha, ingabe ukusabela kwakho kokuqala kulapho ucabanga khona, anginawo nje amandla? Konke lokhu kuyizimpawu zokuntuleka kwevithamini B12 ebalulekile, okuyivithamini enkulu kunazo zonke futhi eyinkimbinkimbi kunawo wonke amavithamini B ayisishiyagalombili. I-Vitamin B12 iyadingeka emisebenzini eminingi yomzimba, okuhlanganisa ukwakha nokuhlukanisa amangqamuzana egazi abomvu, ukuvikela isimiso sezinzwa, ukuhlanganisa i-DNA, ukunikeza amandla emzimbeni wakho, phakathi kokunye. Uma ungatholi ivithamini eyanele ekudleni kwakho, kungaholela ku-anemia nokukhathala okukhulu. Ngakolunye uhlangothi, ivithamini inikeza izinzuzo eziningi zezinwele nesikhumba, ngaphandle kokugcina isimiso sezinzwa sinempilo. Ikhuthaza ukukhula kwezinwele zezinwele futhi ikhuthaze ukukhiqizwa kwe-melanin esiza ukugcina umbala wokuqala wezinwele zakho. I-Vitamin B12 nayo ingalwa nezimpawu eziholela eczema nezinye izifo zesikhumba. Igcina umswakama wesikhumba futhi isivikele ekomisweni. Nakuba inani vitamin B12 ukudla okucebile okudingayo nsuku zonke akuphezulu kakhulu, udinga ukuqinisekisa ukuthi udla ukudla okunothe nge-vitamin B12 njalo. Ochwepheshe batusa mayelana nama-microgram angu-2.4 kavithamini B12 ngosuku kumuntu omdala. Ngakho thatha isinyathelo emuva ngaphambi kokuba uqale ukukhipha lawo maphilisi!
I-Vitamin B12 ikhiqizwa amagciwane futhi itholakala ngobuningi emikhiqizweni yezilwane. Lokhu kungenxa yokuthi izilwane zidla ukudla okunothe ngovithamini B12. Abadla imifino nabo banemithombo embalwa emihle kavithamini. Funda kabanzi mayelana nokudla okunothe ngovithamini B12 ngokubuka le vidiyo.
eyodwa. Ubisi Nemikhiqizo Yobisi
ezimbili. Amaqanda
3. Imvubelo Enomsoco
Ezine. Nori
5. Amakhowe amaShiitake
6. Okusanhlamvu Okuqinisiwe
7. Ama-clams
8. Inhlanzi
9. Izinkalankala
10. I-shrimp
ishumi nanye. Imibuzo Evame Ukubuzwa: Ukudla Okucebile Nge-Vitamin B
1. Ubisi Nemikhiqizo Yobisi
Sonke siyazi ukuthi ubisi neminye imikhiqizo yobisi iphezulu ekugxilweni kwe-calcium, kodwa lezi ziyimithombo emihle ye-vitamin B12 futhi. Kubantu abadla imifino, iba umthombo obalulekile, njengoba eminye imithombo yemvelo eminingi ihlanganisa inyama, inhlanzi namaqanda. Imikhiqizo efana nobisi oluvamile, iyogathi engenalutho, noshizi ayitholakali kalula nje emakethe kodwa futhi ingadliwa nganoma isiphi isikhathi ngosuku. Zingahlanganiswa nokunye ukudla ngesikhathi sasekuseni, sasemini noma sakusihlwa. Ngaphandle kwalokho, zingadliwa zodwa, ngokuzimela njenge-snack sasemini noma isiphuzo sakusihlwa. Kunezinhlobo eziningi zoshizi ezitholakala emakethe, futhi kulawo shizi waseSwitzerland waziwa ukuthi unokuqukethwe okuphezulu kwevithamini B12. Bhanqa ucezu nocezu lwesithelo ukuze uthole ukudla okulula okunamaphrotheni, i-fibre, namafutha amancane. Ezinye izishizi zihlanganisa i-mozzarella, i-ricotta, i-parmesan, ne-cottage shizi (i-paneer). Ingxenye ethakazelisayo okufanele uyiqaphele ukuthi izifundo ezimbalwa zibonisa ukuthi umzimba womuntu uthatha i-vitamin B12 obisini nemikhiqizo yobisi kangcono kunaleyo evela enyameni, inhlanzi namaqanda.
ICEBISO: Uma ungabekezeleli i-lactose, zama futhi wenze i-buttermilk ngokuhlanganisa izingxenye ezilinganayo zeyogathi engenalutho namanzi, okungenzeka kungabangeli inkinga.
2. Amaqanda
Amaqanda awagcini nje ngokuguquguquka, angamandla ezakhi ezibalulekile, futhi acebile ku-vitamin B12. Nakuba iqanda elilodwa ngosuku linganele ukukunikeza umthamo odingekayo wansuku zonke kavithamini B12, ungawahlanganisa nokunye ukudla okunothe ngevithamini ukuze uthole inani elidingekayo. Ucwaningo luphinde luveze ukuthi izikhupha zinezinga eliphezulu likavithamini B12 kunabamhlophe, kanti lena esezikhuphaneni kulula ukumunca nayo. Yingakho kunconywa ukudla amaqanda aphelele kunokudla amaqanda amhlophe kuphela. Amaqanda atholakala kalula, noma ngabe ufuna ukuwathenga eluhlaza noma ephekiwe. Abuye apheke kalula. Ngakho-ke hamba ukhethe-okubilisiwe, okugoqiwe, i-omelet noma amaqanda benedict! Uma ungawathandi alula, bese uwaphonsa esaladini, uwafake esamishi noma uwafake emagravini akho!
ICEBISO: Zama ukufaka okungenani iqanda elilodwa ekudleni kwakho usuku lonke.
3. Imvubelo Enomsoco
Lena imvubelo engasebenzi enokunambitheka kwamantongomane futhi eyaziwa nangokuthi 'nooch' idume ngokubizwa nge-vegan cheese. Impushana ephuzi, evela kumoba noma i-beet molasses, ingathengwa emakethe. Ingafafazwa ekudleni okushisayo nokubandayo ukuze kwandiswe ukujula kokunambitheka kwakho. Faka ideshi kumaphophukhoni wakho, uwufafaze ekusakazweni kwesinkwa sakho noma ugovuze amanye ube umhluzi noma i-pasta. Iba umthombo omuhle kavithamini B12 kwabadla imifino, njengoba ivame ukuqiniswa ngevithamini. Futhi iwumthombo omuhle wamaprotheni namaminerali. Qinisekisa ukuthi uthenga imvubelo enomsoco eqinile.
ICEBISO: Labo abangakwazi ukusebenzisa ushizi ngenxa yobisi, bangalushintsha kalula imvubelo enomsoco ukuze banikeze ukunambitheka okufana noshizi ezitsheni zakho.
4. Nori
I-Nori iwukhula lwasolwandle oludliwayo, olusetshenziswa esitsheni esidumile saseJapan, i-sushi. Ungayithenga ngendlela yeshidi elomile, eliqinile. Ingasetshenziselwa ukwenza amasoso, noma iguqulwe ibe yimpushana ukuze ifafazwe kwisemishi noma phezu kwesaladi. Iyashwaqa futhi inokunambitheka okunosawoti ngokwayo. Inzuzo eyengeziwe ukuthi inama-kilojoule aphansi futhi iwumthombo omuhle wemifino kavithamini B12.
ICEBISO: Gcoba amashidi e-nori emanzini futhi usebenzise okukhishiwe njengesisekelo sesobho osithandayo.
5. Amakhowe Shiitake
Njenge-nori, amanye amakhowe afana ne-shitake nawo anothe ngovithamini B12. Njengoba le vithamini ingavamile kakhulu ekudleni okusekelwe ezitshalweni, kungase kwenzeke ukuthi ngeke ikunikeze wonke umthamo we-B12 oyidingayo ngosuku. Kodwa inezinye imisoco futhi ingahlanganiswa kalula nokunye ukudla, kungaba ngesikhathi sasekuseni, sasemini, sakusihlwa noma ngesikhathi sokudla okulula.
ICEBISO: Ikakhulukazi amakhowe e-shiitake atholakala omile, ngakho wacwilise emanzini afudumele ngaphambi kokuwasebenzisa.
6. Okusanhlamvu Okuqinisiwe
Uma ukhetha okusanhlamvu kwakho kwasekuseni ngokuhlakanipha, ungathola umthamo wakho wevithamini B12 ngesikhathi uqeda ukudla kwasekuseni! Kulokhu, kuyafuneka ukuthi ukhethe okusanhlamvu okuqiniswe ngakho vitamin B12 . Uhlu lwevithamini B12 engeziwe luyahlukahluka kusuka kokusanhlamvu kuye kokusanhlamvu kanye nohlobo nophawu. Funda ngaphambi kokwenza ukukhetha kwakho! Kungenzeka ukuthi umzimba wakho uzomunca ivithamini emthonjeni wokusanhlamvu oqinisiwe, njengoba ivithamini kungase kungadingeki ukuba ihlukaniswe umzimba wakho ngaphambi kokuba umunceke. Uma ukhetha ukusebenzisa okusanhlamvu okuqinisiwe ukwandisa ukudla kwakho kwe-vitamin B12, qiniseka ukuthi ukhetha uhlobo oluphansi kushukela owengeziwe kanye ne-fiber ephezulu noma okusanhlamvu okuphelele.
ICEBISO: Uma uhlanganisa okusanhlamvu kwakho nobisi ekuseni, uzokwandisa ukudla kwakho uvithamini B12.
7. Izimbawula
Lezi zimbaza ezincane ezihlafunwayo zinezakhi eziningi ezakha imisoco futhi zicebile ngovithamini B12. Ngaphandle kwe-B12, zisebenza njengemithombo emihle ye-zinc, ithusi, i-phosphorus nensimbi. Kubuye kube umthombo ophilile wamaprotheni, anezela ama-antioxidants emzimbeni wakho. Ungawadla ngezindlela ezihlukahlukene ezihlanganisa ukwenza i-chowder noma umhluzi namasoso we-pasta. Angathengwa amasha, efriziwe noma ethinini.
ICEBISO: Indlela engcono kakhulu yokupheka ama-clams ukumane uwashise.
8. Izinhlanzi
Izinhlobonhlobo zezinhlanzi zaziwa njengemithombo ecebile kavithamini B12, okuhlanganisa ama-herring, i-salmon, amasardine, i-tuna kanye ne-trout.
Ama-Herrings: Lezi yizinhlanzi ezincane ezinikeza uvithamini B12 futhi ziwumthombo omuhle wazo i-omega 3 fatty acids . Banomthwalo wemfanelo wokuba nempilo enhle, ubuso obukhazimulayo nezinwele ezikhazimulayo.
Uhlobo lwenhlanzi: Ngisho ne-fillet eyodwa ye-salmon inothile nge-vitamin B12. Futhi iphezulu kuma-amino acid kanye ne-omega 3 fatty acids.
Amasardine: Lezi izinhlanzi ezincane zasemanzini anosawoti ezinamathambo athambile. Ikakhulukazi, uzokwazi ukuwathenga emathini, agcinwe emanzini noma emafutheni. Ezindaweni ezimbalwa angathengwa fresh. Amasardine anomsoco kakhulu ngoba aqukethe cishe wonke umsoco owodwa ngamanani amahle. Ziwumthombo omuhle kakhulu we-omega-3 fatty acids.
I-tuna: Lena inhlanzi ethandwayo enemisoco eningi, okuhlanganisa amaprotheni, amavithamini namaminerali. Ukugcwala kwe-vitamin B12 ku-tuna kungaphansi kwesikhumba. Iphinde ipakishe inani elihle lamaprotheni, i-phosphorus, i-selenium namavithamini A no-B3.
Ithrawuthi: Eyaziwa ngokuthi ingenye yezinhlobo ezinempilo kakhulu zezinhlanzi, lolu hlobo lwezinhlanzi zasemanzini ahlanzekile luwumthombo omkhulu wamaprotheni, amafutha anempilo namavithamini B, kuhlanganise ne-B12, i-omega-3 fatty acids, namaminerali afana ne-manganese, i-phosphorus ne-selenium.
ICEBISO: Pheka izinhlanzi isikhathi esincane ngangokunokwenzeka ukuze ugcine inani eliphezulu lokudla okunomsoco.
9. Izinkalankala
Omunye umthombo omkhulu ocebile ku-vitamin B12, izinkalankala ziwumthombo omuhle wamaprotheni anamafutha aphansi, i-niacin, ne-zinc, futhi inikeza i-folate, insimbi, kanye nenani elikhulu le-antioxidant ebizwa ngokuthi i-mineral selenium. Iphezulu kakhulu ku-vitamin B12 ngakho abadlayo bayozuza kakhulu. I-Crabmeat iphinde ibe nama-omega-3 fatty acids, alungele i-cholesterol nenhliziyo. Ngaphezu kwalokho, i-crabmeat ayinawo amafutha agcwele.
ICEBISO: Izinkalankala zingaphekwa zibhakwe, zishiswe noma zifakwe ku-curries.
10. I-shrimp
Njengoba kubhekwa njengenkosi yama-crustaceans, izimfanzi zipakisha inani elikhulu likavithamini B12, cishe amaphesenti angama-80 esidingo sansuku zonke. Ngaphezu kwalokho, kungumthombo omkhulu wamaprotheni angenalutho. Gcoba ngemifino, ungeze kuma-saladi, wenze i-shrimp cocktail noma nje uyithose.
ICEBISO: Hlanganyela nenye inhlanzi ukuze ukhuphule okuqukethwe kwakho kwe-B12.
