Amavithamini ayizakhi ezibalulekile emzimbeni wakho ngoba asiza ekwenzeni imisebenzi eminingana emzimbeni wakho. Nakuba iningi lalezi zakhi zomsoco zingatholakala kalula ngemikhiqizo yezilwane, abantu abadla imifino bavame ukuzithola besesimweni esibucayi ngenxa yokuntuleka kwemithombo yamavithamini emvelo.
Ivithamini eyodwa enjalo yi-B12, enezinzuzo ezimbalwa zezempilo uma ithathwa ngendlela efanele, kodwa ngokulinganayo, izinkinga uma kukhona ukuntula. Nokho, abantu abadla imifino bavame ukukuthola kunzima ukuthola inani elidingekayo nsuku zonke. Ungakhathazeki uma ungadli imifino, manje ungathola imikhiqizo eminingana yokudla enovithamini B12 ongayifaka ekudleni kwakho kwansuku zonke.
eyodwa. Iyini i-Vitamin B?
ezimbili. Vitamin B Ukudla for Vegetarian
3. Ubisi Neyogathi
Ezine. Ushizi
5. Okusanhlamvu Okuqinisiwe
6. Imvubelo Enomsoco
7. Nori
8. Amakhowe amaShiitake
9. Imibuzo Evame Ukubuzwa
Iyini i-Vitamin B12?
I-Vitamin B12 yaziwa nangokuthi i-cobalamin futhi iyivithamini encibilikayo emanzini ehlanganiswe yi-archaea noma amagciwane. Iyisakhi esibalulekile esinomthelela ekusebenzeni okunempilo kwesimiso sezinzwa, ubuchopho, namangqamuzana egazi.
Nakuba kungekho muntu noma isikhunta esingakhiqiza le vithamini ngokwazo, okukhishwe kwezilwane ngokwemvelo kuhlanganisa i-B12 yingakho abantu abadla imifino bevame ukuzithola benamazinga aphansi ale vithamini. Kodwa-ke, abantu abadla amazinga ancishisiwe kavithamini B12 basengozini yezinkinga zempilo ezimbalwa, njenge-anemia kanye nomonakalo ohlelweni lwezinzwa. Ngakho-ke, kubalulekile ukuthi wonke umuntu ahlole ukuthi amavithamini awanawo yini ukuze agweme ukuntula.
Imithombo ethembekile ye-B12 ekudleni kwemifino ihlanganisa ukudla okuqinile nobisi lwezitshalo. Qhubeka ufunda ukuze uthole vitamin b12 ukudla okucebile ukuthi abadla imifino bangafaka ekudleni kwabo.
I-National Institute of Health incoma ukuthi abantu abaneminyaka engu-14 nangaphezulu badle ama-micrograms (mcg) angu-2.4 we-B-12, futhi kubantu abadala kanye nabesifazane abasebasha abakhulelwe, umthamo odingekayo odingekayo ngu-2.6 mcg we-B-12, futhi kwabesifazane abadala nabancane abancelisa. , kungu-2.8mcg ngosuku.
Vitamin B12 Ukudla for Vegetarians
Ngokuphambene nombono womphakathi, kunezinketho ezihlukahlukene ezitholakalayo kwabadla imifino ukuze banyuse izinga labo le-B12. Ngaphambi kokuthi udinga ngokuphelele ukusebenzisa izithasiselo nokudla kwangaphandle, cabanga ukwengeza izinketho ezilandelayo ekudleni kwakho kwansuku zonke. Kungase kuthathe isikhathi ukujwayela indlela entsha yokuphila yokudla kodwa uyilandele njalo ukuze uvumele umzimba wakho uvumelane noshintsho ekudleni kwakho. I-Vitamin B12 iphinde ithuthukise isimiso sakho sokugaya ukudla kanye nokujikeleza kwegazi, ngakho-ke ngeke kuthathe isikhathi ukuthi ubone izinguquko ezinhle emzimbeni wakho.Ubisi Neyogathi
Kuhlanganisa imikhiqizo yobisi ekudleni kwakho kungenye yezindlela ezilula zokuthola i-vitamin B12 eyanele ekudleni kwemifino. Ukuze uqaphe ukuthatha kwakho, bhala okuqukethwe okulandelayo kwe-B12 -
- 1.2 micrograms (mcg) enkomishini engu-1 yobisi olunamafutha aphansi, noma amaphesenti angu-50 yenani lakho lansuku zonke elidingekayo (DV)
- 1.1 mcg enkomishini e-1 yeyogathi enamafutha aphansi, noma amaphesenti angama-46 e-DV yakho
ICEBISO: Zama ukuphuza ubisi kanye nebhulakufesi lakho, iyogathi njengesiphuzo santambama, nezingcezu ezimbalwa zikashizi njengokudla okulula.
Ushizi
Isithombe: Ama-Pexels Ucwaningo lubonisa ukuthi cishe zonke izinhlobo zikashizi ziphezulu kuvithamini B12 futhi zingakha umthombo omuhle walezo abangadli imifino . Ochwepheshe bathi i-mozzarella, i-feta ne-Swiss cheese imithombo emihle! Buza uchwepheshe wakho wezokudla noma uchwepheshe wezempilo mayelana namanani aphephile ukuthi uwasebenzise nsuku zonke. Ngokuvamile, kukhona u-0.9 mcg wevithamini ocezwini olulodwa lukashizi waseSwitzerland noma amaphesenti angama-38 e-DV yakho.
Ithiphu: Ngaphambi kokuthi uphume konke, qonda amafutha ne-cholesterol okuqukethwe ushizi owudlayo.
Okusanhlamvu Okuqinisiwe
Isithombe: Amapexels Udinga ukufunda ukupakishwa kokusanhlamvu kwakho kwasekuseni kahle, futhi uzobona ukuthi ezinye zazo zinikeza umthamo omuhle wevithamini B12. Lokhu kusiza ikakhulukazi labo abalandela a ukudla kwemifino futhi ukuthole kunzima ukulandela ukudla okunesizotha kwaleli vithamini ngokudla kwemvelo. Okusanhlamvu okuqinisiwe kungasiza. Nakuba inani lihluka kusuka kumkhiqizo negama ungakhetha le cereal eqinisiwe bese wengeza ngayo okunye ukudla kwemvelo okuyimithombo emihle yamavithamini.
ICEBISO: Namathela okusanhlamvu okusanhlamvu okunoshukela omncane ukuze ukhulise isilinganiso sezempilo sasekuseni sakho.
Imvubelo Enomsoco
Isithombe: Amapexels Enye inketho yokuya ekudleni kwabadla imifino imvubelo enomsoco. Ngokuvamile ucekelwa phansi, lo mkhiqizo onezivikelo eziqinile unezinzuzo eziningana. Kanye izinzuzo zezempilo , imvubelo inikeza ukunambitheka okunamandla futhi yengeza ukunambitheka kwe-cheesy, nutty ekuphekeni kwakho. Ngaphezu kwalokho, isipuni esisodwa nje semvubelo yesondlo esiqinile esingamaphesenti angu-100 sinikeza u-2.4 mcg we-vitamin B12 noma amaphesenti angu-100 e-DV. Khuluma ngokuba mnandi, nokuba nempilo - isixazululo esiphelele sabo bonke omama.
ICEBISO: Zama ukwengeza imvubelo enomsoco kumasoso wemifino, noma ama-curries. Ukuze uthole isidlo esimnandi, esinomsoco, nesimnandi, fafaza imvubelo enomsoco kumaphophukhoni afakwe emoyeni, uwahlanganise namasoso kashizi, noma uze uwungeze esobho.
Nori
Ukhula lwasolwandle olumnandi olunokunambitheka kwe-umami luphezulu ku-vitamin B12. Isisekelo sokudla kwama-Japanese, amashidi e-nori manje asetholakala kalula e-India. Ungathola amashidi uwasebenzise ukwenza amasoso, noma uwafake impushana bese uwafaka esobho. Impushana ingasetshenziswa futhi njengokufafaza phezu kwamasemishi namasaladi. Inekhalori ephansi kakhulu futhi iphezulu ekunambithekeni nokudla, futhi iwumthombo omuhle kakhulu kavithamini B12 kwabadla imifino.
ICEBISO: Ungacwilisa amashidi emanzini futhi usebenzise okukhishwe okunambitheka njengesisekelo sesobho.
Amakhowe amaShiitake
Amakhowe awukudla okunamandla okunganakwa kakhulu umphakathi odla imifino eNdiya. Zinempilo futhi zimnandi futhi zengeza ukunambitheka okusha lapho zengezwe kunoma yisiphi isidlo. Izinhlobo ezimbalwa zamakhowe ezifana namakhowe e-shiitake ziphezulu kuvithamini B12. Kusukela plant-based imithombo yale vitamin ambalwa, amakhowe angase angasigcwalisi sonke isidingo sansuku zonke onaso, kodwa ngokuqinisekile azoba nomsoco. Futhi, amakhowe anemisebenzi eminingi futhi angasetshenziswa ezitsheni ezihlukahlukene, futhi angafakwa ekuphekeni kwasekuseni, kwasemini, kwe-snack kanye nesidlo sakusihlwa.
ICEBISO: Ezimakethe zethu, uzothola amakhowe e-shiitake omile kuphela ukuze uwavuselele emanzini afudumele ngaphambi kokuwasebenzisa.
Imibuzo Evame Ukubuzwa
Q. Wazi kanjani uma umzimba wakho unamazinga aphansi e-Vitamin B12?
KUYA. Ezinye izimpawu ezivelele ze ukuntuleka kwe-vitamin B12 zihlanganisa ubuthakathaka, ukukhanya kwekhanda, ukushaya kwenhliziyo kanye nokuphefumula. Izilonda emlonyeni noma izindebe ezomile nazo ziyinkomba yokuntula.
Q. Ingabe kuphephile ukuthatha izithasiselo?
KUYA. Ngokuvamile, ngemva kweminyaka ethile, labo abalandela ukudla kwemifino bayelulekwa ukuthi baqhubeke nezithako zansuku zonke, ikakhulukazi labo abanokuntuleka okukhulu. Ukuphela kwesimo ngaphambi kokuba uqale ukukhipha amaphilisi anemibala nsuku zonke ukuthi uthola ukubonisana okuphelele nodokotela wakho futhi uthatha kuphela lezo zithako njengoba kunqunyelwe ezidingweni zakho ezithile zempilo nezomsoco. Futhi, ungamane uthembele eqinisweni lokuthi uthatha izithasiselo , bambelela ekudleni okuhle nokulinganiselayo kungakhathalekile.
Q. Ingabe kuyafaneleka ukuthatha imijovo kavithamini B12?
Isithombe: Amapexels KUYA. Lokhu akuwona amashothi okufanele uwathathe ngokubona kwakho. Udokotela udinga ukukubhalela wona, futhi lokho nakho ngesizathu esihle. Ngokuvamile zinikezwa labo abanenkinga yokuntuleka kakhulu kwamavithamini noma kwesinye isimo esibi lapho udokotela ebona kufanelekile ngokwezokwelapha ukwenza kanjalo.
Funda futhi: Khuluma Uchwepheshe: Ukudla Okuphekwe Ekhaya Kuyingcono Kanjani Impilo Kunokudla Okugayiwe
