Isithombe: 123RF Amavithamini, amaminerali, amaprotheni kanye nezakhi zokulandelela yizinsika ezibalulekile zokudla kwakho kanye nohlelo lokugaya ukudla. Cabanga ngamatshe esisekelo okwakhiwe phezu kwawo indlu noma umbhoshongo. Uma lokho kuntengantenga, isakhiwo siyantengantenga. Umzimba wakho usebenza ngendlela efanayo futhi. Noma ngabe yini oyiphakelayo umzimba wakho kanye nohlelo lwakho lukhombisa indlela obukeka ngayo ngaphandle, okuhlanganisa nokungavikeleki kwakho komzimba. Lapho kukhona ukungatheleleki, kukhona amavithamini. Amavithamini, njengoba sazi sonke, abaluleke kakhulu ekwakheni, isisekelo, ukungatheleleki, amehlo, ukuphulukiswa kwamanxeba, ukubopha amathambo nokunye okuningi.
Koku wonke amavithamini , i-B12 iwuhlobo olusiza ukugcina inzwa yomzimba wakho namangqamuzana egazi enempilo futhi isiza ekwenzeni i-DNA noma izakhi zofuzo zamangqamuzana. Nakuba uvithamini B12 ngokwemvelo utholakala emikhiqizweni yezilwane, kodwa okusanhlamvu kwasekuseni okuqinisiwe nakho kuqukethe inani elikhulu levithamini elidingekayo ukuze kuhlangatshezwane nezidingo zomzimba wakho.
Nakhu okunye ukudla okunothe nge-Vitamin B12 noma i-cyanocobalamin futhi kungafakwa kalula ekudleni kwakho:
eyodwa. Ubisi
ezimbili. Amaqanda
3. Ama-shrimp
Ezine. I-tuna
5. Ama-clams
6. Shitake Mushroom
7. Imvubelo Enomsoco
8. Ingabe Udinga Isithasiselo Se-Vitamin B?
9. Izimpawu Nezimpawu Zokuntula Vitamin B
10. Imibuzo Evame Ukubuzwa
Ubisi
Isithombe: 123RF Umthombo ocebe kakhulu kavithamini B12 yimikhiqizo evela ezilwaneni. Imikhiqizo yobisi njengobisi, ibhotela, ushizi, ibhotela iwumthombo onamandla wevithamini. Nokho, kulabo abadla inyama Ungakhetha ezinye izindlela ezisekelwe esitshalweni esikhundleni sobisi njengesoya, ubisi lwe-almond noma ubisi lwamakinati ukuze uqiniseke ukuthi uqeda ukungezwani komzimba wakho kulezi zithako kuqala. Phakathi kwawo wonke ushizi, ama-Swiss, ama-elemental kanye nama-cottage cheeses angumthombo ocebile kakhulu we-vitamin B12.
Amaqanda
Isithombe: 123RF Iqanda liwumthombo wemvelo kavithamini B12. Uma ungumuntu othanda ama-eggetarian, okuhlanganisa amaqanda amabili ngosuku kungasiza ukuhlangabezana nezidingo zakho zokudla. Okubilisiwe noma okuthosiwe, engeza amaqanda ekudleni kwakho ngendlela othanda ngayo njengehlangothini lamasaladi akho noma eduze kwesidlo sakho sakusihlwa. Ungakwazi futhi ukuyengeza esobho uma ungawadli amaqanda abilisiwe azimele.
Ama-shrimp
Isithombe: 123RF Okunye umthombo ocebile we-vitamin B12 futhi omunye womndeni wezinhlanzi, izimfanzi zidume kakhulu ngama-cocktails azo. Nokho, ziphinde zigqame nezici zazo zokudla okunomsoco. Okwandulelayo kuba amaprotheni. Ngaphandle kokuceba kakhulu ngamaprotheni, izimfanzi ziwumthombo onempilo kavithamini B12. Ziyi-antioxidant ngokwemvelo futhi zisiza ekulweni namaseli awonakele nama-radicals mahhala. I-Astaxanthin, enye i-antioxidant kusiza ukunciphisa ukuvuvukala lokho kuyimbangela eyaziwayo kanye nesici sokuguga nezifo.
I-tuna
Isithombe: 123RF I-tuna iningi izinhlanzi ezivame ukusetshenziswa . Igcwele amaprotheni avamile, amaminerali kanye ne-vitamin A, ngokuvamile okuyisithako esicebile esitholakala kuzo zonke izilwane zasolwandle. Kodwa-ke, i-tuna nayo igcwele ku-vitamin B12 kumthethosisekelo wayo kanye ne-B3, i-selenium, namaprotheni angenalutho kanye ne-phosphorus. Ngenxa yephakheji yayo ehlukile ye izithako ezinikeza amasosha omzimba , i-tuna iyisinqumo esihle kulabo abafuna ukuthuthukisa ukudla kwabo uvithamini B12.
Ama-clams
Isithombe: 123RF Amafutha aphansi, amaprotheni aphezulu izindlela ezimbili umuntu angachaza ukuma kwazo okunomsoco kwama-clams eshadini lokudla. Kodwa-ke, okuthakazelisayo futhi ukuthi akusemuva kakhulu emncintiswaneni wezakhi eziqinile. I-selenium, i-zinc, i-iron, i-magnesium ne-niacin, i-clam iyimbangi ephezulu yevithamini kanye ukudla okunamaprotheni amaningi . Izimbaza zezingane ikakhulukazi zibonise ukuthi ziwumthombo omkhulu wensimbi, ama-antioxidants kanye novithamini B12. Eqinisweni, umhluzi wama-clams abilisiwe unovithamini ngokulinganayo. Ngakho, ngokuzayo lapho ucabangela ukulahla umhluzi, cabanga futhi!
Shitake Mushroom
Isithombe: 123RF Izindaba ezinhle kwabadla imifino nalabo abangawali amakhowe. Amakhowe e-Shitake aqukethe uvithamini B12 nokho amazinga aphansi uma kuqhathaniswa nalawo angadli imifino noma obisi. Nakuba njalo ukudla amakhowe kungase kungabi umqondo omuhle kakhulu, ngezinye izikhathi ungafaka i-shitake ezitsheni zakho noma ezitsheni zelayisi ukuze wengeze ukunambitheka nezinongo.
Imvubelo Enomsoco
Isithombe: 123RF Imvubelo enomsoco kanye ne-baking yeast ihluke kakhulu ezenzweni zayo futhi ngenxa yalokho ayikwazi ukusetshenziswa ngokushintshana. Imvubelo enomsoco ngeke isebenze njenge-ejenti eyenza imvubelo njengoba imvubelo yokubhaka yenza. Imvubelo enomsoco, ngokungafani nemvubelo yokubhaka noma esebenzayo, iwuhlobo lwemvubelo olungasasebenzi oluthengiswa ukuze lusetshenziswe ekulungiseni ukudla futhi nanjengomkhiqizo wokudla. Imvamisa kuba ama-flakes anombala ophuzi, ama-granules kanye nempushana ecolekile. Imvubelo enomsoco eqinisiwe ingahlangabezana nezidingo zakho zikavithamini B12 futhi ingangezwa ekudleni ukuze kukhuliswe ukushoda kwamaprotheni, amaminerali namavithamini. Ziyi-anti-oxidative ngokwemvelo futhi zisebenzela ukwehlisa i-cholesterol kanye ukuqinisa amasosha omzimba .
Ingabe Udinga Isengezo se-Vitamin B12?
Isithombe: 123RF I-Vitamin B12 eyaziwa nangokuthi i-cyanocobalamin, iyivithamini ebalulekile kodwa eyinkimbinkimbi kakhulu equkethe i-cobalt yamaminerali (yingakho igama). Le vithamini ikhiqizwa ngokwemvelo ngamabhaktheriya futhi njengoba sonke sazi, iyisici esibalulekile esenza i-DNA synthesis kanye namaselula. ukukhiqizwa kwamandla . Ngokocwaningo olwenziwa yi-National Library of Medicine, uvithamini B12 usetshenziselwa ukwelapha izimo ezifana ne-anemia eyingozi kanye nalabo abahlushwa i-gastrectomy eyingxenye noma ephelele, i-enteritis yesifunda, i-gastroenterostomy phakathi kwezinye eziningi.
Isithombe: 123RF Uma kuziwa ekucabangeni ukuthatha izithasiselo ze-vitamin B12, kubalulekile ukufuna iseluleko sikadokotela wakho kuqala, ngokusekelwe kumfuneko enconyiwe yomzimba wakho yevithamini. Abadla imifino kanye nezilwane ezifuywayo kudingeka bakhumbule ngokuqondile ukuthi i-folate ekudleni kwabo ingase ifihle ubukhona bukavithamini B12 uma kwenzeka ukuntuleka. Okwesibili, uma ulandela ukudla kwe-vegan, ungadinga izithasiselo ezihlangabezana namaphesenti angu-100 noma ngaphezulu wesibonelelo sakho sansuku zonke esinconyiwe. I-Vegetarian Nutrition Dietetic Practice Group iphakamisa ukuthi imifino idla amazinga aphezulu kakhulu kavithamini B12 (250mcg/ngosuku kubantu abadala) ukuze kunxeshezelwe ukumuncwa kabi kwezithasiselo. Ngaphandle kokuthanda ukudla okuthandayo, iNational Institutes of I-Health incoma ukuthi bonke abantu abadala abangaphezu kweminyaka engama-50 ubudala bathola iningi likavithamini B12 wabo ngokusebenzisa izithasiselo nokudla okuqinile, ngenxa yokumuncwa okungalungile okwenzeka ngesikhathi sokuguga.
Izimpawu Nezimpawu Zokuntula I-Vitamin B12
Isithombe: 123RF Ubuthakathaka Nokukhathala: Njengoba i-cyanocobalamin inesibopho sokugcina inani lamaseli abomvu egazi, ukuntuleka kwevithamini kungabangela ubuthakathaka nokukhathala. Ngenxa yokubala okuphansi kwe-RBC, umoya-mpilo awuthuthwa uye kumaseli omzimba okwenza umuntu akhathele kakhulu futhi abe buthakathaka.
I-Parathesia: Omunye wemiphumela emibi kakhulu yokulimala kwezinzwa. Uma uhlangabezana nokuzwa kwezikhonkwane kanye izinaliti esikhumbeni sakho . I-Myelin, isakhi samakhemikhali ezinto eziphilayo, izungeza izinzwa njengongqimba oluyisivikelo kanye nokwahlukanisa. Uma i-vitamin B12 ingekho, i-myelin ikhiqizwa ngendlela ehlukile ngaleyo ndlela ithinte ukusebenza kwesistimu yezinzwa.
Ubunzima bokunyakaza: Uma kungatholakalanga, ukushoda kwe-vitamin B12 kungabangela ubunzima emakhono akho emoto nokunyakaza. Ungase ulahlekelwe umuzwa wakho wokulinganisela nokuxhumana ngaleyo ndlela ukwenze uthambekele ekuweni.
Isithombe: 123RF Umbono obuthakathaka: Ukubona kalufifi noma okuphazamisekile kungolunye uphawu oluphawulekayo lokuntula njengoba inzwa ye-optic eholela esweni lakho ithinteka ngokuqondile. Lesi simo saziwa ngokuthi yi-optic neuropathy. Lesi simo nokho singashintshwa ngemithi evamile futhi esheshayo, enqunyiwe kanye nokwengezwa ngovithamini B12.
I-Glossitis: I-nomenclature yesayensi yolimi oluvuvukele, lesi simo siholela olimini lwakho ukushintsha umbala, ukuma, ukunikeza ububomvu, futhi kungaholela ekuvuvukeni. Lokhu kwenza ubuso bakho bube nolimi olunamaqhuqhuva, bushelelezi ngaleyo ndlela kubangele ukushabalala kwezinzwa zakho. Ngaphezu kwalokho, kungase futhi kubangele izilonda emlonyeni , ukushisa noma ukulunywa emlonyeni wakho womlomo.
Imibuzo Evame Ukubuzwa
Isithombe: 123RF Q. Ubani okungenzeka ukuthi untula uvithamini B12?
KUYA. Njengoba uvithamini B12 emuncwa esiswini, labo abanesimiso sokugaya ukudla esisengozini noma abasanda kuhlinzwa i-bariatric bangabantu abasengozini enkulu yalokhu kuntuleka. Ukwengeza, abalandeli bokudla kwe-vegan noma imifino bangakwazi futhi ukuzwa lokhu kuntuleka, uma kunganxeshezelwa kahle ngezithako zokudla.Q. Ingabe ukudla okuvela ezilwaneni kuwukuphela komthombo kavithamini B12?
KUYA. Nakuba imikhiqizo yokudla okuvela ezilwaneni njengobisi, iyogathi, ibhotela, amaqanda, inyama yenkomo, inhlanzi kanye nenkukhu igcwele i-cyanocobalamin, ungathola nenani elincane lale vithamini kumakhowe noma imvubelo yokudla okunomsoco. Sengikushilo lokho ayihlangabezani nemfuneko yakho yansuku zonke enconyiwe . Ngakho-ke, ukwengezela kuyindlela enhle.Q. Kwelashwa kanjani ukuntuleka kukavithamini B12?
KUYA. Nakuba kwethusa, ukushoda kwevithamini B12 kungelashwa ngaphandle kwe-counter. Kodwa-ke, kuhle ngaso sonke isikhathi ukuthi uqhelelane nokuzelapha uma kwenzeka ungazi ngokuphelele nge-allergies yakho noma isibonelelo esinconyiwe ekudleni kwakho. Ngezinye izikhathi, udokotela wakho angase futhi akunikeze imijovo ye-vitamin B12.Funda futhi: #IForImmunity - Khulisa Ukungavikeleki Kwakho Ngokhukhunathi
