Iimpawu zokunqongophala kwe-Vitamin B12 kunye nonyango

Ukunqongophala kwevithamini kukhokelela ekubeni:
1- Ukuqunjelwa.
2- Ukudumba komzimba.
3- Ukuba ndindisholo ezandleni nasezinyaweni
4- Ukulahlekelwa ngumdla kunye nokudinwa.
5- I-atrophy yemisipha kunye ne-nervous.
6- Iziphazamiso ezosulelayo kunye nokungagayeki.
7- Ukulibala ngokukhawuleza, intloko ebuhlungu kunye nesicaphucaphu.
I-8- I-Dermatitis, umonakalo wesikhumba kunye ne-hypersensitivity
9- Ukuwa kweenwele
10- Usulelo lomlomo nolwimi, ukuqhekeka kwesikhumba kunye nezilonda zolwimi.
I-11- I-anemia (i-anemia) kunye nokuxhuzula.
I-12 - uxinzelelo lwe-nervous kunye nokudandatheka.
13- Iintlungu zethambo kunye ne-vertebrae.

Imifuno yokunyanga ukunqongophala kwe-vitamin B12:
I-Parsley - i-broccoli - iklabishi - i-karoti - i-peas - i-watercress

Iziqhamo zokunyanga ukusilela kwevithamin B12:
Iiapilkots - Iibhanana - Iiapile - iiavokhado - Imihla

Imifuno yokunqongophala kwe-Vitamin B12:
I-Fenugreek - imbewu ye-fennel - i-mint - i-chamomile - i-sage

Ukuchasana kunyango lokunqongophala kwe-vitamin B12:
I-1- Iprotheni yezilwanyana kunye nenyama ecutshungulwayo (isibindi, i-sausage, inyama yesidlo sasemini, i-pastrami, kunye nabanye).
2- Amafutha kunye nemajarini.
3- Ukutya okutshayiweyo kunye netyuwa, ukutya okunkonkxiweyo, iipikili kunye nesosi eshushu.
4- Utywala, ikofu, i-cola kunye netshokolethi.
5- Ukutshaya kunye nokutshaya.
6- amaqunube, imango kunye neziqhamo ezingavuthwanga.
I-7- Iimbotyi, i-falafel, isitshalo seqanda, intlanzi enetyuwa kunye ne-roumi cheese.

Iingcebiso ngexesha lonyango:
1- Yitya iidatilisi ezisixhenxe ezifakwe ebisini.
2- Yitya icephe le date molasses yonke imihla.
3- Yitya icephe legwele kunye neyogathi okanye iijusi.
4- Yitya intsholongwane yengqolowa.
5- Yitya oats.