Okuqukethwe kwe-athikili
I-Vitamin B12 ibizwa nangokuthi i-cobalamin. Kuyivithamini ebalulekile edingwa umzimba kodwa engakwazi ukuyikhiqiza. Kwenzeka ngokwemvelo ekudleni kwezilwane. Yengezwa kokunye ukudla neziphuzo njengesengezo.
I-Vitamin B12 inezindima eziningi emzimbeni. Isekela ukusebenza kwamangqamuzana ezinzwa. Kuyadingeka ekwakhekeni kwamangqamuzana egazi abomvu kanye nokuhlanganiswa kwe-DNA. Inezinzuzo ezifana nokunikeza amandla nokuvimbela izifo zenhliziyo.
I-B12 iyivithamini ebalulekile ngempela. Uzothola konke ozibuzayo mayelana nale vitamin ngokuningiliziwe esihlokweni sethu.
Iyini i-vitamin B12?
I-Vitamin B12 ingenye yamavithamini eqembu le-B-complex lamavithamini. Kuwukuphela kwevithamini equkethe i-trace element cobalt. Ngakho-ke, yaziwa nangokuthi i-cobalamin.
Ngokungafani namanye amavithamini, angakhiqizwa izinhlobo eziningi zezitshalo nezilwane, i-B12 ikhiqizwa kuphela emathunjini ezilwane. Ngakho-ke ayikwazi ukuthathwa ezitshalweni noma ekukhanyeni kwelanga. Ama-microorganisms amancane afana namagciwane, imvubelo kanye ne-algae nawo angakhiqiza le vithamini.
Le vithamini encibilika emanzini idlala indima ebalulekile ekusebenzeni kobuchopho nesimiso sezinzwa. Isebenza kanye ne-folate ekuhlanganiseni kwe-DNA namaseli abomvu egazi. Idlala indima ekwenzeni i-myelin sheath ezungeze izinzwa futhi idlulise ama-nerve impulses. I-Myelin ivikela ubuchopho nohlelo lwezinzwa futhi isiza ukudlulisa imiyalezo.
Umzimba wethu usebenzisa amavithamini amaningi ancibilika emanzini. Okunye kukhishelwa umchamo. Kodwa uvithamini B12 ungagcinwa esibindini iminyaka emi-5.
I-Vitamin B12 ivela ngezindlela eziningana. I-Cobrynamide, i-cobinamide, i-cobamide, i-cobalamin, i-hydroxobalamin, i-aquocobalamin, i-nitrocobalamin kanye i-cyanocobalamin Kuyaziwa ngamagama ahlukahlukene njengathi
Izinzuzo ze-Vitamin B12
Ikhuthaza ukwakheka kwamangqamuzana egazi abomvu
- I-Vitamin B12 yenza umzimba ukwazi ukukhiqiza amangqamuzana abomvu egazi.
- Ukuntula kwayo kubangela ukuncipha kokwakheka kwamangqamuzana abomvu egazi.
- I-Megaloblastic anemia, uhlobo lwe-anemia, lwenzeka uma amangqamuzana egazi abomvu engakwazi ukudlula emnkantsheni wethambo aye egazini ngenani elifanele.
- anaemia Uma kwenzeka, awekho amangqamuzana abomvu egazi anele ukuthwala umoya-mpilo ezithweni ezibalulekile. Lokhu kubangela izimpawu ezinjengokukhathala nokuba buthakathaka.
Ivimbela izinkinga ezinkulu zokuzalwa
- Kumele kube ne-B12 eyanele emzimbeni ukuze kuqhubeke kahle ukukhulelwa.
- Ucwaningo lubonisa ukuthi ingane esesibelethweni kufanele ithole uvithamini B12 owanele kumama ukuze kuthuthukiswe ubuchopho nesimiso sezinzwa.
- Uma kukhona ukushoda ezigabeni zokuqala zokukhulelwa, ingozi yokukhubazeka kokuzalwa njenge-neural tube defects iyanda.
- Futhi, izinga lokuzalwa ngaphambi kwesikhathi noma ukuphuphuma kwesisu liyakhuphuka uma kwenzeka ukuntuleka.
Ivimbela i-osteoporosis
- Ukuba ne-vitamin B12 eyanele emzimbeni impilo yamathambo kubaluleke kakhulu
- Ucwaningo kubantu abadala abangaphezu kwe-2,500 bathola ukuthi abantu abanokuntuleka kwe-B12 babenomthamo ophansi wamathambo amaminerali.
- Amathambo ane-mineral density encishisiwe ayazwela futhi abe brittle ngokuhamba kwesikhathi. Lokhu kubangela izifo ezifana ne-osteoporosis.
- Ucwaningo lubonise ukuxhumana phakathi kwe-B12 ephansi kanye ne-osteoporosis, ikakhulukazi kwabesifazane.
Yehlisa ubungozi bokuwohloka kwe-macular
- Ukuwohloka kwe-macular Kuyisifo samehlo esithinta ikhono lokubona.
- Ukuba ne-vitamin B12 eyanele emzimbeni kunciphisa ingozi yalesi simo esihlobene neminyaka.
- Ocwaningweni olubandakanya abesifazane abangu-40 abaneminyaka engama-5000 nangaphezulu, i-folic acid ve I-Vitamin B6 Kunqunywe ukuthi ukuthatha izithasiselo ze-B12 kanye ne-BXNUMX kuphumelela kakhulu ekuvimbeleni lesi sifo.
kuthuthukisa ukucindezeleka
- I-Vitamin B12 ithuthukisa isimo sengqondo.
- Le vithamini idlala indima ebalulekile ekuhlanganiseni nasekuhlanganiseni i-serotonin elawula imizwa.
- Ngenxa yalesi sizathu, izimo zengqondo ezifana nokucindezeleka kungase kwenzeke ekuntuleni kwakho.
- Ucwaningo luye lwabonisa ukuthi abantu abanokuntuleka kwe-B12 ukucindezeleka Kuye kwaboniswa ukuthi izithako kufanele zithathwe ukuze kuthuthukiswe izimpawu.
Idlala indima empilweni yobuchopho
- Ukuntuleka kwe-B12 kubangela ukulahlekelwa inkumbulo, ikakhulukazi kubantu asebekhulile.
- Ivithamini idlala indima ekuvimbeleni ukuwohloka kobuchopho, okubangela ukulahleka kwama-neurons ebuchosheni futhi kuhlotshaniswe nokulahlekelwa inkumbulo.
- Ocwaningweni lwabantu abanokuwohloka komqondo kwesigaba sokuqala, uvithamini B12 kanye i-omega 3 fatty acid Ukuhlanganiswa kwesithasiselo kunciphisa ukwehla kwengqondo.
- Ngamanye amazwi, i-vitamin ithuthukisa inkumbulo.
Inikeza amandla
- Kubantu abanokushoda kwe-B12, ukuthatha izithasiselo kukhulisa amazinga wamandla. Esinye sezibonakaliso ezivame kakhulu zokuntula ukukhathala.
Isekela impilo yenhliziyo
- Amazinga aphezulu e-homocysteine egazini akhulisa ingozi yesifo senhliziyo. Uma i-vitamin B12 iphansi kakhulu emzimbeni, izinga le-homocysteine liyakhuphuka.
- Ucwaningo lukhombisa ukuthi le vithamini yehlisa amazinga e-homocysteine . Lokhu kunciphisa ingozi yesifo senhliziyo.
Ithuthukisa ikhwalithi yokulala
- I-Vitamin B12 ithuthukisa ukuphazamiseka kwesigqi sokulala.
Isiza ukwelapha i-fibromyalgia
- amazinga aphansi e-B12, i-fibromyalgia ve ukukhathala okungamahlalakhona syndromekungaholela ku.
Ithuthukisa izimpawu ze-tinnitus
- I-tinnitus ibangela ukuzwa okunomsindo ezindlebeni.
- Ucwaningo olulodwa lwaphawula ukuthi i-vitamin B12 ingathuthukisa izimpawu ze-tinnitus.
- Ukushoda kungabangela i-tinnitus engapheli kanye nokulahlekelwa ukuzwa okubangelwa umsindo.
kuthuthukisa ukugaya
- I-B12 ihlinzeka ngokukhiqizwa kwama-enzyme okugaya akhuthaza impilo yokugaya futhi aqinisekise ukuwohloka okufanele kokudla.
- Iqinisa imvelo yamathumbu ngokukhuthaza ukukhula kwama-bacteria amathumbu anempilo.
- Iphinde ibulale amagciwane ayingozi emathunjini. Ngakho-ke, ivimbela ezinye izinkinga zokugaya ukudla njengesifo samathumbu esivuvukalayo.
Isiza ukunciphisa umzimba
- Eminye imibiko ithi i-vitamin B12 isiza umzimba ukuguqula amafutha abe amandla futhi iphinde iphule ama-carbohydrate.
- Ngalesi sici, kusiza ukwehlisa isisindo ngokusheshisa imetabolism.
I-Vitamin B12 inenzuzo esikhumbeni
Ivimbela ubuthuntu besikhumba
- I-Vitamin B12 isusa ubuthuntu besikhumba kanye nokoma.
- Esinye sezizathu ezibaluleke kakhulu ngemuva kwesikhumba esomile nesibukeka sifiphele ukuntuleka kwe-B12 emzimbeni.
- Le vithamini isiza ukugcina isikhumba simanzi. Iphinde igcine ukuthungwa kwayo.
Yelapha ukulimala kwesikhumba
- I-vitamin B12 eyanele iqinisekisa ukuphulukiswa kokulimala kwesikhumba.
- Iphinde inikeze isikhumba esibukeka esisha nesihlanzekile.
Ikhulula ukuphaphatheka kwesikhumba
- I-B12 isiza ukulawula ukwakheka kwamangqamuzana emzimbeni. Iphinde yelule impilo yengqamuzana.
- Inikeza ukukhazimula kubantu abanesikhumba esiphaphathekile. Cishe amaphesenti angama-70 abantu abananoma yisiphi isifo sesikhumba bahlangabezana nokuntuleka kwe-B12 emzimbeni.
Ivimbela izimpawu zokuguga
- Ukungena kwe-B12 kuvimbela izimpawu zokuguga nokubonakala kwemibimbi ebusweni.
Ivimbela i-eczema kanye ne-vitiligo
- I-B12 isiza ukwelapha i-eczema. emzimbeni eczema ibulala igciwane elibangela ukubonakala kwalo.
- Ukudla okwanele kwevithamini B12 vitiligo isiza ekwelapheni. I-Vitiligo yisimo sesikhumba esiholela ekubeni khona kwamabala amhlophe esikhumbeni.
Izinzuzo zezinwele ze-vitamin B12
Ivimbela ukuqothuka kwezinwele
- Uma le vitamin ishoda emzimbeni, ukulahlekelwa izinwele kwenzeka.
- Ukushoda kwe-B12 kubangela ukungondleki kwezinhlayiya zezinwele. Lokhu kubangela ukuqothuka kwezinwele. Iphinde ivimbele ukukhula kwezinwele.
Isekela ukukhula kwezinwele
- Ukuqothuka kwezinwele ukwanda noma izinga lokwelula liyancipha, kuyadingeka ukuthi udle ukudla okuqukethe i-vitamin B12.
- Uma kune-B12 eyanele emzimbeni, izimpande zezinwele zithatha amaprotheni asiza izinwele ezilahlekile zikhule kabusha.
Isekela umbala wezinwele
- I-Melanin inikeza umbala ezinweleni i-tyrosine Yaziwa nangokuthi ifomu le-amino acid.
- Uma i-vitamin B12 inenani elanele emzimbeni, isekela i-melanin ukuthuthukisa umbala nokugcina umbala wokuqala wezinwele.
Inikeza izinwele eziqinile
- I-Vitamin B12 isiza ukukhiqiza amaprotheni namavithamini adingwa ngumzimba.
- Lokhu futhi kukhuthaza ukukhula kwezinwele. Kuyivikela ekulimaleni.
- I-B12 ibalulekile ekwakheni isimiso sezinzwa esiqinile kanye nokwakheka kwamangqamuzana egazi abomvu emzimbeni. Uma i-vitamin B12 iyancipha emzimbeni, ithinta impilo yezinwele.
Vitamin B12 Ukulimala
I-B12 iyivithamini encibilika emanzini. Awukho umkhawulo ophezulu obekiwe wokuthatha le vithamini ngoba umzimba wethu ukhipha ingxenye engasetshenzisiwe emchameni. Kodwa ukuthatha izithasiselo eziphakeme kakhulu kunemiphumela emibi engemihle.
- Ucwaningo oluhlukahlukene lubonise ukuthi ukuthatha le vithamini ngemithamo ephezulu kubangela ububomvu, izinduna kanye i-rosacea okungukuthi, ibonise ukuthi ingabangela i-rosacea.
- Futhi, imithamo ephezulu ingaba nemiphumela emibi yezempilo kulabo abanesifo sikashukela noma isifo sezinso.
- Olunye ucwaningo lwathola ukuthi abantu abane-nephropathy yesifo sikashukela bathola ukwehla ngokushesha ekusebenzeni kwezinso ngenxa yokuthatha imithamo ephezulu yamavithamini B.
- Ocwaningweni lwabesifazane abakhulelwe, ukuthatha imithamo ephezulu kakhulu yale vithamini kwandisa ingozi ye-"Autism Spectrum Disorder" ezinganeni zabo.
Yiziphi Ukudla Okune-Vitamin B12?
Isibindi sezilwane nezinso
- offal, Kungokunye kokudla okunomsoco. Ikakhulukazi isibindi nezinso ezithathwe ewundluneni, Inothile nge-vitamin B12.
- isibindi sewundlu; Futhi iphezulu kakhulu ithusi, i-selenium, amavithamini A no-B2.
ukhwathu
- ukhwathuigobolondo elincane eligcwele izakhamzimba.
- Le mollusk iwumthombo omncane wamaprotheni futhi iqukethe ukugcwala okuphezulu kakhulu kwe-B12.
Isardard
- isardadi; Yinhlanzi encane, enamathambo athambile, emanzini anosawoti. Inomsoco kakhulu ngoba iqukethe inani elihle lawo wonke umsoco.
- Iphinde inciphise ukuvuvukala futhi ithuthukise impilo yenhliziyo.
Inkomo
- Inkomo, Iwumthombo omuhle kakhulu wevithamini B12.
- Futhi iqukethe amavithamini B2, B3, no-B6, kanye ne-selenium ne-zinc.
- Ukuze uthole amazinga aphezulu e-B12, kufanele ukhethe inyama enamafutha aphansi. Kungcono u-grill kunokuthosa. Ngoba kusiza ukulondoloza okuqukethwe kwe-B12.
I-Tuna
- I-tuna iqukethe izakhi ezihlukahlukene zamaprotheni, amavithamini namaminerali.
- I-tuna ekheniwe nayo iwumthombo we-vitamin B12.
Ithrawuthi
- I-trout ingumthombo omkhulu wamaprotheni futhi iqukethe amafutha anempilo namavithamini B.
- Futhi iwumthombo obalulekile wamaminerali afana ne-manganese, i-phosphorus ne-selenium.
Uhlobo lwenhlanzi
- Uhlobo lwenhlanziInokuqukethwe okuphezulu kwe-omega 3 fatty acids. Futhi ingumthombo omuhle kakhulu wevithamini B12.
Ubisi nemikhiqizo yobisi
- Iyogathi kanye nemikhiqizo yobisi efana noshizi inikeza amaprotheni, amavithamini namaminerali kanye nezakhi eziningi ezifana ne-B12.
- Iyogathi engenalutho enamafutha agcwele ingumthombo omuhle we-B12. Ize ikhulise izinga le-B12 kubantu abanokuntuleka kwamavithamini.
- I-Vitamin B12 ebisini nasemikhiqizweni yobisi imunca kangcono kunenyama yenkomo, inhlanzi noma amaqanda.
iqanda
- iqandaIwumthombo ophelele wamaprotheni namavithamini B, ikakhulukazi i-B2 ne-B12.
- Ucwaningo lubonisa ukuthi i-egg yolk inikeza i-B12 ephezulu kune-egg white. Ivithamini eku-yolk kulula ukumunca.
Kuyini Ukuntuleka kwe-Vitamin B12?
Ukuntuleka kwevithamini B12 kwenzeka lapho umzimba ungatholi ivithamini eyanele noma ungamuncwa kahle ekudleni. Uma ukuntula kungelashwa, kungabangela izinkinga ezingokomzimba, zezinzwa nezingokwengqondo.
Ukushoda kwe-B12 kuvame kakhulu kunalokho ucabanga. Kwenzeka kakhulu kubantu abadla imifino kanye nemifino. Ngoba le vithamini itholakala kuphela ezicutshini zezilwane. Ukudla kwezilwane akudliwa kulokhu kudla.
Yini Ebangela Ukuntuleka Kwe-Vitamin B12?
Singabhala izimbangela zokuntuleka kwe-B12 kanje;
Ukuntuleka kwesici sangaphakathi
- Ukuntuleka kwe-Vitamin Dkubangelwa ukuntuleka kwe-glycoprotein ebizwa ngokuthi i-intrinsic factor. Uma le glycoprotein ikhishwa amaseli esisu, ibopha uvithamini B12.
- Bese ithuthwa iyiswe emathunjini amancane ukuze imunce. Ukonakala kwalokhu kumuncwa kubangela ukuntuleka kwe-B12.
ukudla kwe-vegan
- Labo abadla imifino noma i-vegan basengozini enkulu yokuntula. Lokho kungenxa yokuthi i-B12 ngokwemvelo itholakala kuphela emikhiqizweni yezilwane njengenyama, inhlanzi, inyama yenkomo, iwundlu, i-salmon, izimfanzi, izinkukhu, amaqanda, nemikhiqizo yobisi.
- Ngakho-ke, ama-vegans kufanele adle ukudla okune-B12-fortified noma athathe izithako.
inkinga yamathumbu
- Labo abanesifo sikaCrohn kanye nalabo amathumbu abo afinyeziwe ngokuhlinzwa bangase babe nenkinga yokumunca uvithamini B12 egazini.
- i-short bowel syndrome Uhudo, amajaqamba kanye nesilungulela kubonakala ezigulini ezine
i-acid esiswini enganele
- Enye yezimbangela zokushoda kwe-vitamin B12, ikakhulukazi kubantu abadala, ukuntuleka kwe-asidi esiswini.
- Abantu abavame ukuphuza imithi efana ne-proton pump inhibitors, i-H2 blockers, noma amanye ama-antacids banenkinga yokumunca ivithamini njengoba le mithi icindezela ama-asidi esiswini. Badinga ukuthola uvithamini B12 ekudleni okuqinile noma izithasiselo.
ukuphuza ngokweqile
- Ukuphuza ngokweqile kuyimbangela enkulu yokuntuleka.
ikhofi
- Ngokocwaningo, kwanqunywa ukuthi ukudla izinkomishi ezine noma ngaphezulu zekhofi ngosuku kubangele ukwehla ngo-15% kumazinga kavithamini B.
ukutheleleka ngebhaktheriya
- Ukutheleleka ngegciwane le-Helicobacter pylori, elidala izilonda zesisu, nakho kungaholela ekuntuleni kwe-B12.
Izimpawu zokushoda kwe-Vitamin B12
esikhumbeni esiphaphathekile noma esiphuzi
- Isikhumba salabo abanokuntuleka kwe-B12 siba mnyama noma sibephuzi ngokukhanyayo, futhi amehlo abe mhlophe.
ukukhathala
- Ukukhathala kuwuphawu oluvamile lwe-B12 ephansi. Kwenzeka lapho i-B12 ingekho eyanele yokwenza amangqamuzana egazi abomvu, athwala umoya-mpilo kuwo wonke umzimba.
- Uma umoya-mpilo ungathuthwa ngendlela efanele kumaseli, uzokwenza uzizwe ukhathele futhi ukhathele.
ukuzwa ukuncenceza
- Omunye wemiphumela emibi kakhulu yokuntuleka kwe-B12 yesikhathi eside ukulimala kwezinzwa.
- Lokhu kungenzeka ngokuhamba kwesikhathi. Ngoba uvithamini B12 unomthelela omkhulu endleleni ye-metabolic ekhiqiza into enamafutha i-myelin. I-Myelin ivikela futhi izungeze izinzwa.
- Ngaphandle kwe-B12, i-myelin ikhiqizwa ngendlela ehlukile futhi isimiso sezinzwa asisebenzi kahle.
- Uphawu lwalesi senzakalo yizikhonkwane nezinaliti ezizwakalayo ezandleni nasezinyaweni.
- Nokho, ukuzwa ukuntweza kuwuphawu oluvamile olungase lube nezimbangela eziningi. Ngakho-ke, akulona uphawu lokuntuleka kwe-B12 ngokwayo.
Ukunyakaza nokukhubazeka
- Uma ishiywe ingalashwa, umonakalo ohlelweni lwezinzwa olubangelwa ukuntuleka kwe-B12 kungabangela ukukhubazeka lapho uhamba.
- Kungathinta ngisho nokulinganisela nokuxhumana.
Ukuvuvukala kolimi nezilonda zomlomo
- Lapho ukuvuvukala kwenzeka olimini, ulimi luba bomvu, luvuvuke futhi lube buhlungu. Ukuvuvukala kuzothambisa ulimi futhi ama-taste buds amancane olimini azonyamalala ngokuhamba kwesikhathi.
- Ngaphezu kobuhlungu, ukuvuvukala kolimi kungashintsha indlela odla ngayo nokukhuluma.
- Ngaphezu kwalokho, abanye abantu abanokuntula kwe-B12 bangase babe nezinye izimpawu zomlomo ezifana nezilonda emlonyeni, ukuhlaba kolimi, ukuvutha nokuluma emlonyeni.
Ukuphelelwa umoya kanye nesiyezi
- Uma i-anemia ivela ngenxa yokuntuleka kwe-B12, ukuphefumula kungase kuzwakale futhi kwenzeke isiyezi.
- Lokhu kungenxa yokuthi umzimba awunawo amangqamuzana abomvu egazi adingekayo ukuze alethe umoya-mpilo owanele emangqamuzaneni.
Isici sokubona
- Olunye uphawu lokuntuleka kwe-B12 ukungaboni kahle noma ukungaboni kahle. Kwenzeka lapho ukushoda kwe-B12 okungalashiwe kubangela ukulimala kwesimiso sezinzwa ohlelweni lwezinzwa zamehlo olulimaza amehlo.
- Isimo siguqulwa ngokufaka i-B12.
ukushintsha kwemizwa
- Abantu abanokushoda kwe-B12 bavame ukubhekana nokushintshashintsha kwemizwelo.
- Amazinga aphansi ale vithamini ukucindezeleka kanye nokuwohloka komqondo, kuye kwaxhunyaniswa nokuphazamiseka kwemizwa nokuphazamiseka kwengqondo.
Umkhuhlane ophezulu
- Uphawu olungajwayelekile kodwa lwezikhathi ezithile lokuntuleka kwe-B12 umkhuhlane ophezuluIloli.
- Akucaci ukuthi kungani lokhu kwenzeka. Kodwa-ke, abanye odokotela babike izehlakalo zomkhuhlane ojwayelekile ku-B12 ephansi.
- Kumele kuqashelwe ukuthi ukushisa okuphezulu kubangelwa kakhulu yilesi sifo, hhayi ukuntuleka kwe-B12.
Ngaphandle kwalokhu, kunezinye izimpawu zokushoda kwe-vitamin B12:
Ukungakwazi ukuchama: Ngenxa yokushoda kwevithamini B12, esinyeni asikwazi ukubamba umchamo bese kuba nokuvuza.
Ukukhohlwa: Ukukhohlwa kuwuphawu okwenzeka lapho isimiso sezinzwa sincishwa uvithamini B12.
Ama-hallucinations kanye ne-psychosis: Izimpawu ezimbi kakhulu ezingase zenzeke ngenxa yokushoda kwe-B12 wukubona izinto ezingekho kanye nezimo zengqondo ezibuthakathaka.
Ingakanani I-Vitamin B12 Okufanele Uyithathe Nsuku Zonke?
Abantu abanempilo abangekho engcupheni yokuntuleka kwe-B12 bahlangabezana nezidingo zomzimba ngokudla ukudla okulinganiselayo.
Ithebula elinikezwe ngezansi libonisa amazinga anconyiwe kavithamini B12 emaqenjini eminyaka ahlukene.
AGE | INANI ELInconyiwe |
Kusukela ekuzalweni kuya ezinyangeni eziyisi-6 | I-0.4 mcg |
Izingane ezinezinyanga ezingu-7-12 | I-0,5 mcg |
Izingane ezineminyaka engu-1-3 ubudala | I-0.9 mcg |
Izingane ezineminyaka engu-4-8 ubudala | I-1,2 mcg |
Izingane ezineminyaka engu-9 kuya ku-13 ubudala | I-1.8 mcg |
Intsha eneminyaka engu-14-18 | I-2,4 mcg |
Abantu abadala | I-2,4 mcg |
abesifazane abakhulelwe | I-2,6 mcg |
abesifazane abancelisayo | I-2,8 mcg |
Ubani osengozini yokuntuleka kwe-B12?
Ukuntuleka kwe-Vitamin B12 kwenzeka ngezindlela ezimbili. Kuphakathi kokuthi awukutholi okwanele ekudleni kwakho noma umzimba wakho awukutholi ekudleni okudlayo. Abantu abasengozini yokuntuleka kwe-B12 bahlanganisa:
- abadala abadala
- Isifo sikaCrohn noma isifo se-celiac Abantu abanezimo zesisu ezifana
- Labo abaye bahlinzwa emathunjini njengokuhlinzwa kwe-bariatric noma ukuhlinzwa kokukhipha amathumbu
- Izidlo ze-vegan ngokuqinile
- Abantu abathatha i-metformin ukulawula ushukela wegazi
- Abantu abathatha i-proton pump inhibitors yesilungulela esingapheli
Kwabadala abaningi asebekhulile, ukukhishwa kwe-gastric hydrochloric acid kuyancishiswa futhi kuba nokuncipha kokumuncwa kwevithamini B12.
I-B12 itholakala kuphela emikhiqizweni yezilwane. Nakuba olunye ubisi lwezitshalo noma okusanhlamvu luqiniswe nge-vitamin B12, izidlo ze-vegan ngokuvamile azinayo le vithamini.
Uma udla ukudla okunempilo nokuhlukahlukene, amathuba okuntuleka kwe-vitamin B12 ayancipha.
Izifo Ezibonwa Ekuntulekeni Kwe-Vitamin B12
Uma kungelashwa, ukuntuleka kwe-B12 kungaholela ezinkingeni zempilo ezilandelayo.
Ukonakala kwe-macular okuhlobene nobudala: GKuyisifo samehlo esingabangela ukulahlekelwa ukunitha. Ukuntuleka kwe-B12 kwandisa ingozi yokuthola lesi sifo.
Umdlavuza webele: Abesifazane abangemva kokuya esikhathini abaphuza uvithamini B12 omncane ekudleni basengozini yomdlavuza webele.
Isifo sikaParkinson: I-Adenosyl Methionine iyinto engokwemvelo etholakala kuwo wonke amangqamuzana omzimba esebenza novithamini B12 ukuze kucutshungulwe i-serotonin, i-melatonin, ne-dopamine, izinguquko zamakhemikhali obuchopho ezihilelekile ekuthuthukisweni kwesifo sika-Parkinson. Ngokocwaningo oluthile, amazinga aphansi e-vitamin B12 egazi ayisici esiyinhloko esibangela inkumbulo nezinguquko ezingqondweni ezihlobene nesifo sika-Parkinson.
Ukungatholi abantwana kwabesilisa: Ezinye izifundo ziye zafakazela ukuthi i-vitamin B12 idlala indima ebalulekile ekuthuthukiseni inani lesidoda kanye nokuhamba kwesidoda. Ngakho-ke, amazinga aphansi e-B12 angaba ukungazali kwabesilisa. Nokho, ucwaningo olwengeziwe luyadingeka ngale ndaba.
Ukukhathala okungapheli: ukukhathala okungapheliKuwumuzwa ongapheli wokukhathala nokuba buthakathaka emzimbeni. Kubangelwa ukushoda kwe-vitamin B12. Imijovo ye-B12 ivame ukunikezwa abantu abane-syndrome yokukhathala okungapheli.
I-anemia: Njengoba i-vitamin B12 isiza ukwakheka kwamangqamuzana egazi abomvu, ukuntuleka kwale vithamini kuthinta kabi ukwakheka kwamangqamuzana egazi abomvu. Lokhu ekugcineni kubangela i-anemia. Uma ingelashwa, i-anemia eyingozi yandisa ingozi yezinkinga zenhliziyo nesifo sohlangothi. Ilimaza amangqamuzana ezinzwa. Kungabangela izinguquko ebusweni bomgudu wokugaya ukudla. Ngakho, ingozi yomdlavuza wesisu iyanda.
Ukuqwasha: I-MelatoninKuyi-hormone yokulala eyehlisa ukukhiqizwa njengoba umzimba uguga futhi ibangele ukuqwasha. I-Vitamin B12 idlala indima ebalulekile ekukhiqizeni i-melatonin. Ukuntuleka kwaleli vithamini kungaholela emazingeni aphansi e-melatonin futhi ngenxa yalokho kube nezinkinga zokulala.
Izifo zenhliziyo kanye ne-cerebrovascular: Lezi zifo zibangelwa amazinga aphezulu e-homocysteine egazini. Amazinga anganele wevithamini B12 angakhuphula i-homocysteine, ngaleyo ndlela andise ingozi yesifo senhliziyo nesifo sohlangothi.
Ukukhubazeka kokuzalwa: Amazinga aphezulu e-homocysteine abangelwa ukushoda kwe-vitamin B12 angabangela izinkinga zokukhulelwa kanye nokukhubazeka kokuzalwa.
Izimo ze-Neurological: I-B12 ephansi ingabangela izimo eziningi zemizwa, njengokuwohloka komqondo kanye ne-Alzheimer's.
Ukwelapha Ukuntula I-Vitamin B12
Ukwelashwa kokuntuleka kwe-B12 kwenziwa ngokuthola i-B12 eyanele ekudleni noma ngokusebenzisa izithasiselo noma imijovo.
Izinguquko zokudla okunomsoco: Ukwelapha ukuntula kwe-B12 Indlela engokwemvelo yokuyiqeda ukudla ubisi, inyama kanye nemikhiqizo yobisi equkethe i-vitamin B12.
Ama-antibiotic omlomo: Ukushoda kwe-Vitamin B12 okubangelwa ukwanda ngokweqile kwamagciwane amathumbu kungelashwa ngama-antibiotic omlomo njenge-tetracycline. Lokhu akuvimbi nje kuphela ukwanda kwamagciwane, kodwa futhi kuqinisekisa ukumuncwa kwe-B12.
Imijovo: Iziguli ezinezimpawu zokuntula kakhulu zinikezwa imijovo emi-5 kuya kweyisi-7 phakathi nesonto lokuqala ukuze kubuyiselwe imali egciniwe yomzimba yale vithamini. Inaliti iyasebenza kakhulu. Inikeza imiphumela emahoreni angama-48 kuye kwangama-72. Uma uvithamini B12 efika emazingeni avamile emzimbeni, umjovo unikezwa njalo ngemva kwezinyanga ezingu-1-3 ukuvimbela izimpawu ukuba zibuye.
Izithako zomlomo: Labo abangawuthandi umjovo banganxephezela ukuntula ngokuthatha imithamo ephezulu yezithako zomlomo ngaphansi kokuqondisa kukadokotela.
Ingabe Ukuntuleka kwe-Vitamin B12 Kwenza Uzuze Isisindo?
Kunobufakazi obuncane bokuphakamisa ukuthi i-vitamin B12 ikhuthaza ukuzuza noma ukulahlekelwa isisindo.
Ucwaningo luye lwathola ukuthi i-vitamin B12 ephansi ingenye yezimbangela zokukhuluphala. Ucwaningo olulodwa lwathola ukuhlotshaniswa nokukhuluphala ezinganeni nasentsheni enamazinga aphansi e-B12.
Ubufakazi obutholakalayo abukwazi ukubonisa ukuthi ukuntula kwe-vitamin B12 kuholela ekuzuzeni isisindo. Kodwa-ke, abantu abanezinkinga zokukhuluphala babonakale benamazinga aphansi e-B12.
Ukusetshenziswa kwezinaliti ze-B12
Ukuntuleka kwe-B12 okungalashwa kungaholela ezinkingeni zemizwa. Kungase futhi kubangele i-anemia, okwenzeka lapho i-B12 ingenayo ngokwanele ukukhiqiza amangqamuzana egazi abomvu. Lezi izimo ezibucayi. Ukuze ubhekane nalezi zinkinga, ukuntuleka kwe-B12 kufanele kulungiswe.
Imijovo ye-B12 iyindlela evamile yokuvimbela noma yokwelapha ukuntula. Imijovo inikezwa udokotela. Yenziwa ibe umsipha.
Imijovo ye-B12 ivamise ukunikezwa njenge-hydroxocobalamin noma i-cyanocobalamin. Lokhu kusebenza kahle kakhulu ekukhuphuleni amazinga egazi e-B12 nokuvimbela noma ukubuyisela emuva ukuntula.
Imijovo ye-Vitamin B12 ngokuvamile ibhekwa njengephephile. Ayinayo imiphumela emibi ebalulekile. Kodwa-ke, ezimweni ezingavamile kakhulu, abanye abantu bangase babe nokungezwani komzimba noma imiphumela emibi yokuzwela.
Uma uhlangabezana nanoma yimiphi imiphumela emibi, kuwumqondo omuhle ukubonana nodokotela.
Uyawudinga umjovo we-B12?
Uma unokudla okunomsoco nokudla okuqukethe i-vitamin B12, awudingi ukuthatha i-B12 eyengeziwe. Kubantu abaningi, imithombo yokudla inikeza konke okudingekayo. Kodwa-ke, abantu abasengozini yokushoda cishe bazodinga ukuthatha izithasiselo.