Zizindikiro ndi chithandizo cha kusowa kwa vitamini B12

Kuperewera kwa vitamini kumayambitsa:
1- Kudzimbidwa.
2- Kutupa kwa thupi.
3- Kuchita dzanzi m’manja ndi kumapazi
4- Kutaya mtima komanso kutopa.
5- Minofu ndi mantha atrophy.
6- Matenda opatsirana ndi dyspepsia.
7- Kuyiwala msanga, mutu ndi nseru.
8- Dermatitis, kuwonongeka kwa khungu ndi hypersensitivity
9- Kugwa tsitsi
10- Matenda a mkamwa ndi lilime, ming'alu ya pakhungu ndi zilonda za lilime.
11- Kuperewera kwa magazi m'thupi (kusowa magazi) komanso kukomoka.
12 - kupsinjika kwamanjenje ndi kupsinjika maganizo.
13- Kupweteka kwa mafupa ndi vertebrae.

Zamasamba zochizira kusowa kwa vitamini B12:
Parsley - broccoli - kabichi - kaloti - nandolo - watercress

Zipatso zochizira kusowa kwa vitamini B12:
Ma apricots - Nthochi - Maapulo - Mapeyala - Madeti

Zitsamba za Kuperewera kwa Vitamini B12:
Fenugreek - mbewu za fennel - timbewu - chamomile - tchire

Contraindication pa chithandizo cha kusowa kwa vitamini B12:
1- Mapuloteni a nyama ndi nyama yokonzedwa (chiwindi, soseji, nyama yakudya chamasana, pastrami, ndi ena).
2 - Mafuta ndi margarine.
3- Zakudya zosuta ndi mchere, zakudya zamzitini, pickles ndi msuzi wotentha.
4- Mowa, khofi, kola ndi chokoleti.
5- Kusuta ndi kusuta basi.
6- Zipatso, mango ndi zipatso zosapsa.
7- Zonyansa, falafel, biringanya, nsomba zamchere ndi tchizi cha roumi.

Malangizo pa chithandizo:
1- Idyani zipatso zisanu ndi ziwiri zoviikidwa mumkaka.
2- Idyani supuni imodzi ya molasses tsiku lililonse.
3- Idyani yisiti yodzaza ndi supuni ndi yogati kapena timadziti.
4- Idyani nyongolosi ya tirigu.
5- Idya oats.