Zonse zokhudza mitsempha ya vitamini B12

Zonse zokhudza mitsempha ya vitamini B12

Vitamini B12 ndi michere yofunika kwambiri m'thupi la munthu.

Koma zikuwonekeratu kuti kuchepa kwa vitamini B12 ndikofala kwambiri kuposa momwe amaganizira kale. Zizindikiro zingayambire kutopa kwambiri, kuvutika maganizo ndi kusintha kwa khungu mpaka ku matenda aakulu monga kugaya chakudya, kukumbukira mwachilendo, kugunda kwa mtima komanso kupuma movutikira, malinga ndi lipoti la Times of India.

Vitamini B12 imagwira ntchito zingapo m'thupi. Sikuti zimathandiza kulimbikitsa mphamvu ndi kuonjezera kagayidwe, komanso zimagwira ntchito kupanga ubongo ndi mitsempha ya mitsempha, komanso zimathandizira kupanga DNA.

Popeza kuti thupi la munthu silingathe kupanga vitamini B12, njira yabwino kwambiri yopezera mavitamini ofunikirawa ndi kudzera muzinthu zachilengedwe monga nyama, nsomba, mazira, nkhuku, ndi mitundu ina ya mkaka. Koma ngakhale masamba ndi nyemba zina zili ndi vitamini B12, sizipereka zakudya zambiri monga zakudya zopanda zamasamba.

Magwero Abwino A Vitamini B12

Mndandanda wa zakudya, zomwe ziyenera kuchulukitsidwa ngati munthu akufunika kuchuluka kwa vitamini B12, zikuphatikizapo:
- lebeni
- dzira
- Yoghurt
Nsomba zonenepa
nyama yofiira
- slugs
chimanga cholimba

'Neural damage'

Vitamini B12 ndi michere yofunika yomwe imathandiza kuti dongosolo lamanjenje likhale labwino, komanso thanzi lonse la thupi. Malingana ndi BMJ, kuchepa kwakukulu kwa vitamini B12 kungayambitse "kuwonongeka kwa ubongo kosatha."

Thupi lathanzi likunena kuti “mawonekedwe oyambirira kaŵirikaŵiri amakhala osaoneka bwino kapena opanda zizindikiro,” koma tiyenera kuchenjezedwa kuti ngati “mavuto a minyewa aonekera, angakhale osachiritsika.”

5 zizindikiro zofunika

Lipoti lochokera ku British National Health Service (NHS) latchula mavuto a minyewa omwe munthu angakumane nawo ngati alibe vitamini B12 m'thupi:

mavuto a masomphenya
- kukumbukira kukumbukira
Kutayika kwa mgwirizano wa thupi (ataxia), zomwe zingakhudze thupi lonse ndikupangitsa kuti zikhale zovuta kulankhula kapena kuyenda
Kuwonongeka kwa mbali za mitsempha ya mitsempha (peripheral neuropathy), makamaka m'miyendo.

Zizindikiro zambiri

Kupatula "kuwonongeka kwa mitsempha," kusowa kwa vitamini B12 kungayambitse zizindikiro zina zosiyanasiyana, zomwe zimaphatikizapo:

Kutopa
mutu
- Khungu limakhala lotuwa komanso lachikasu
Mavuto am'mimba
- Kutupa mkamwa ndi lilime
Kumva kumva kulasalasa ndi singano m'manja ndi kumapazi

Magulu omwe ali pachiwopsezo chosowa vitamini

Aliyense amene sapeza zakudya zokwanira zokwanira ali pachiwopsezo chokhala ndi vuto la kusowa kwa vitamini B12. Ngakhale kafukufuku akuwonetsa kuti anthu azaka za 60 kapena kupitilira apo amakhala ndi vuto la vitamini B12 kuposa magulu ena amsinkhu, chifukwa chosapanga "acid ya m'mimba yokwanira kuti amwe B12."

Zakudya zowonjezera zakudya

Chifukwa chomwe muyenera kumwa zowonjezera ndi zakudya zolimbitsa thupi zomwe zili ndi vitamini B12 ndichifukwa zili ndi mawonekedwe ake aulere. Vitamini B12 nthawi zambiri amamangiriridwa ku mapuloteni a chakudya. Akalowa m'mimba, hydrochloric acid ndi ma enzymes amamasula vitamini kuchokera ku mapuloteni ndikubwezeretsanso ku mawonekedwe ake aulere. Apa vitamini imamangiriza ku intrinsic factor ndipo imatengedwa ndi matumbo aang'ono. Chifukwa chake, kupezeka kwaulere kwa vitamini B12 muzakudya kumapangitsa kuti matumbo azitha kuyamwa mosavuta.

Moyenera, anthu omwe ali ndi vuto linalake, lomwe silingaperekedwe ndi zakudya zomwe amadya, ayenera kumwa zowonjezera. Zifukwa zotengera vitamini B12 zowonjezera zimaphatikizapo mndandanda waukulu kuyambira zaka zapakati mpaka kupsinjika maganizo kupita ku zizolowezi zoipa, koma ngakhale kuti zakudya zowonjezera zakudya si mankhwala, muyenera kukaonana ndi dokotala musanatenge aliyense wa iwo, kuti mupewe zovuta zina zathanzi.