Kuphephe ukunqongophala Vitamin B12 Ezi Ndlela

Kuphephe ukunqongophala Vitamin B12 Ezi Ndlela

Ukunqongophala kwe-Vitamin B12, enokuthi ingabonakali kodwa ekugqibeleni ibangele inkitha yeempawu ezibandakanya ukuba ndindisholo kwemilenze kunye nokutyheli kwesikhumba kunye namehlo, kunokuthintelwa ngokutya ukutya okuthile, ngokutsho kwe-Insider.

Kwimithambo-luvo kunye neeseli zegazi

I-Vitamin B12 sisondlo esiyimfuneko kwimithambo-luvo esempilweni kunye neeseli ezibomvu zegazi, ezithwala ioksijini kuwo wonke umzimba. Kodwa uGqr. Brad Kamitaki, isekela likanjingalwazi wenzululwazi yemithambo-luvo kwiRutgers Robert Wood Johnson Medical School, ulumkisa ngelithi ukunqongophala kwevithamin B12 “kusenokungafunyaniswa okanye kuqondwe kancinane ngenxa yokuba iimpawu zisenokungabonakali ngokuthe ngqo,” njengokudinwa, ukudumba ulwimi nokubetha ngamandla. umlenze.

Iimbangela kunye neempawu

Ukunqongophala kwe-Vitamin B12 ngokuqhelekileyo ngenxa yezizathu ezibini: Eyokuqala yi-malabsorption, ngenxa yeemeko ezifana nesifo se-celiac okanye ngenxa yokungatyi ukutya okwaneleyo okuqulethe i-vitamin. Iimpawu zinokuthatha iminyaka ukuba zivele nangona zingafumani ngokwaneleyo i-vitamin B12, kuba umzimba unako ukuyigcina, kwaye abanye abantu abafuni ukugcina umkhondo we-vitamin B12 yabo ngenxa yokuba batya iimveliso zezilwanyana ngexabiso elifanelekileyo iintsuku ezininzi, njenge-vitamin. ifumaneka ngokwendalo kwinyama, amaqanda kunye neemveliso zobisi .

imithombo yezilwanyana

Kodwa isazi sokutya uPriya Teo siyachaza, "Akuthethi ukuba kufuneka sitye kakhulu kwaye kuninzi koku kutya, kukuba nje sinezinye zazo ekutyeni kwethu ngokubanzi."

I-US National Institutes of Health icebisa ukuba umntu omdala oqhelekileyo asebenzise i-2.4 micrograms ye-vitamin B12 suku ngalunye. Ngokomzekelo, ii-ounces ezi-3 ze-salmon ephekiweyo okanye inyama yenkomo ye-stir-fry iqulethe inani le-vitamin B12 umzimba wakho owudingayo ngosuku, kwaye ikomityi ye-2% yobisi lwenkomo iqulethe isiqingatha sokuthatha okucetyiswayo.

Ukukhulelwa kunye nokuncancisa

Abasetyhini abakhulelweyo nabancancisayo bafuna i-vitamin eninzi kunye ne-2.6 kunye ne-2.8 mcg, ngokulandelanayo, ye-vitamin B12 ukuphepha ukusilela okubangela ingozi kwiintsana, ezifana nokulibaziseka kophuhliso kunye ne-anemia.

Imithombo yemifuno

Ngokutsho kwe-BDA, i-vitamin B12 imeko yemifuno kufuneka ihlolwe, njengoko imifuno kunye nabo bangakhange badle amaqanda, ubisi kunye nenyama iminyaka engaphezu kwe-5 basengozini yokunqongophala kwe-vitamin B12, kwaye imeko yabo kufuneka ihlolwe.

UGqr. Teo uthe abantu abangatyi iimveliso zezilwanyana banokufumana i-vitamin B12 kwi-cereals yasekuseni eqinisiweyo kunye ne-yeast flakes enesondlo, ephawula ukuba "kubaluleke ngokwenene" ukuba abantu abangaseli ubisi lwenkomo bafumane ubisi lwezityalo oluqiniswe ngevithamini. B12.

Izongezo zokutya

I-BDA incoma ukuba imifuno yexesha elide ithathe i-supplement malunga ne-10 mcg yonke imihla okanye njengoko ifunwa ngugqirha.

I-Vitamin B12 i-soluble yamanzi, ngoko ke ukuba ngaphezu kwexabiso lemihla ngemihla elifunekayo lithathwa, liyasuswa. Nangona kunjalo, uGqr Teo uncoma ukuba udibane nogqirha wakho okanye i-dietitian ngaphambi kokuba uqale ukuthatha izongezo zesondlo, ukuze uqiniseke ngaphambi kokuba akukho meko yezempilo ephantsi ebangela ukusilela kwaye ngoko ke izongezo aziphumeleli umphumo oyifunayo okanye kunokubakho ukusebenzisana okuyingozi. namanye amayeza abawathathayo.