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I-Vitamin B12 ibaluleke kakhulu ekusebenzeni komzimba, okudingeka ukuthi ukhiqize amangqamuzana abomvu egazi kanye nokugcina ukusebenza kobuchopho okujwayelekile. Uvithamini B12 utholakala kwimikhiqizo yenyama, yobisi neyezinhlanzi zasolwandle. Ukusetshenziswa okungajwayelekile kukavithamini B12 kungaletha ukushoda emzimbeni. Kwabangewona abadla imifino, kulula ukuthola uvithamini B12, kepha kwabadla imifino, kunzima ukuthola le vithamini.
IVitamin B12 idlala indima ebalulekile ekusebenzeni kwamaseli abomvu egazi. Kuyasiza futhi ekuguqulweni kweseli okujwayelekile futhi imisebenzi yethu yobuchopho incike kakhulu ku-vitamin B12. Ukushoda kule vithamini B12 kwenzeka lapho umzimba wakho ungenayo le vithamini eyanele yokwenza amangqamuzana abomvu egazi.
Ukushoda kwale vithamini kwenzeka futhi lapho ungatholi okwanele ekudleni kwakho. Umuntu oswele le vithamini kungenzeka ahlaselwe yizifo ezingalapheki njengobuthakathaka bemisipha, ukukhathazeka kwemizwa, ukukhathala, ukungathandi ukudla, inkumbulo engeyinhle nokushoda kwegazi. Ngakho-ke, ukuze uthole okuningi kule vithamini, kubalulekile ukuthi ufake ukudla okuyimifino okungu-10 okunothe ngovithamini B12.
1. Ushizi
Ushizi ungomunye wemithombo ephezulu kavithamini B12. Izinhlobo ezahlukahlukene zeshizi zingafakwa njenge-mozzarella, iswitzerland ne-parmesan. Amagciwane akhiqiza uvithamini B12 kanti ushizi wenziwa ngosizo lwama-bacteria, okwenza kube ngumthombo omuhle kavithamini B12 kubantu abadla imifino kuphela.
2. Ubisi
Ubisi ngomunye umkhiqizo wobisi obalulekile odingekayo ku-calcium. Ubisi futhi ngumthombo omkhulu wevithamini B12. I-250 ml yobisi ingafaka cishe i-1.2-1.4 mcg kavithamini B12. Ngakho-ke, qala ukuphuza ubisi nsuku zonke ukuze ugweme lokhu kushoda kwamavithamini.
3. Isigaxa
Uma uthanda ukuba ne-curd, faka lo mkhiqizo wobisi kaningi ekudleni kwakho kwansuku zonke. I-Curd inamazinga aphezulu evithamini B12 futhi ilungele nezinkinga zokugaya ukudla nayo. Ungaba ne-curd ngezithelo noma ungayithola njenge-dessert.
4. Whey Powder
I-Whey powder ivame ukubizwa nge-protein powder, esetshenziselwa ukwakha umzimba. Futhi, i-whey powder ingumthombo omuhle kakhulu wevithamini B12 futhi isetshenziswa kakhulu njengesengezo sezempilo se-freaks freaks.
5. Amakhowe
Amakhowe angukudla okunomsoco okunamavithamini namaminerali ahlukahlukene. Uma uhlupheka ngokushoda kukavithamini B12, faka amakhowe ekudleni kwakho. Faka amakhowe ekuphekeni kwakho isidlo sasemini noma isidlo sakusihlwa ukuhlangabezana nezidingo zakho zansuku zonke zikavithamini B12.
Izizathu eziyi-8 zokudla amakhowe
6. NgiyiMikhiqizo
Abantu abangabekezelelani ne-lactose bangadla ubisi lwe-soy. Inama-calories amancane futhi ine-vitamin B12 ephezulu. AmaSoya nawo ayimithombo emihle kavithamini B12 ngenxa yokuqukethwe kwawo okunamaprotheni amaningi.
7. Izinhlamvu
Ukuze uthole u-vitamin B12 wansuku zonke, thola okusanhlamvu kwasekuseni. Izinhlamvu eziqinisiwe ziyimithombo ecebile kavithamini B12 futhi inezinzuzo eziningi zezempilo futhi. Ungadla okusanhlamvu okuqinisiwe ngobisi noma ubisi lwe-soy olungasiza abadla imifino ukuthola inani elanele levithamini B12.
8. Ubisi Lukakhukhunathi
Ubisi lukakhukhunathi lungakusiza ukuhlangabezana nezidingo zakho zansuku zonke zevithamini B12. Ubisi lukakhukhunathi lunothiswe ku-vitamin B12, ngakho-ke kungumthombo wemvelo wemifino. Inkomishi eyodwa nje yobisi lukakhukhunathi inamaphesenti angama-50 wokudla kwakho okunconyiwe nsuku zonke kukavithamini B12.
9. Ubisi lwe-Almond
Uma uthanda ukuphuza ubisi lwe-alimondi, bese uqala ukukhipha amanye awo kaningi. Ubisi lwe-alimondi lunama-calories aphansi futhi luqiniswe ngevithamini B12. Kuyindlela enhle kakhulu yobisi lwenkomo futhi.
Ubisi lwe-Almond: Ingabe Lunempilo Noma Luyingozi?
10. Ice Cream
Cishe wonke umuntu uthanda u-ayisikhilimu kusuka ezinganeni kuya kubantu abadala. Uma kunokushoda kukavithamini B12 emzimbeni wakho, yeka ukukhathazeka bese uqala ukugcwala u-ayisikhilimu wakho owuthandayo. Yebo, u-ayisikhilimu futhi ungumthombo omuhle wevithamini B12.
