I-Vitamin B12 yenye yeevithamini ezisibhozo ze-B ezidlala indima ebalulekileyo kwimpilo yakho.I-B12 iyadingeka kumsebenzi we-neurological, ukuveliswa kweeseli ezibomvu zegazi, i-metabolism, kunye ne-DNA synthesis.Ukunqongophala kwe-vitamin B12 kunokuchaphazela impilo ngeendlela ezininzi.
I-B12 ngokwendalo igxile kwiimveliso zezilwanyana ezifana nenyama, intlanzi, kunye namaqanda, kwaye yongezwa kokunye ukutya okusekwe kwizityalo, njengokutya okuziinkozo okuqinisiweyo.
Nangona i-B12 ifumaneka kwizinto ezininzi ezidliwayo ngokuqhelekileyo, abanye abantu kufuneka bongeze i-B12 ukuze bagcine amanqanaba anempilo yesi sondlo.
Nantsi yonke into ekufuneka uyazi malunga nezongezelelo ze-B12, kubandakanya izibonelelo zempilo, ukhuseleko, iziphumo ebezingalindelekanga, kunye nendlela yokukhetha ezona zongezo ze-B12 ezifanelekileyo kwiimfuno zakho.
Iinzuzo zeB12
I-B12 sisondlo esinyibilikayo emanzini.Oku kuthetha ukuba umzimba wakho awuyigcini i-B12 kwizixa ezikhulu kwaye ukhupha nantoni na ongayifuniyo ngomchamo.Ngenxa yokuba i-B12 ayigcinwanga ngokulula, umzimba wakho ufuna unikezelo oluzinzileyo lwe-B12 ukuze wenze iinkqubo ezibalulekileyo ezifana nokuveliswa kwamandla kunye nokusebenza kwemithambo-luvo eqhelekileyo.
Uninzi lwabantu abasempilweni abalandela ukutya okungathintelwanga batya ngokwaneleyo i-B12 ukugcina amanqanaba aphezulu egazi.Nangona kunjalo, iimeko ezithile zonyango, amayeza, uthintelo lokutya okutyebileyo kwe-B12, kunye nokuguga okuqhelekileyo kunokuchaphazela amanqanaba e-B12 yomzimba kunye nokukwazi kwawo ukufunxa i-B12 kwimithombo yokutya.
Abantu abangakwaziyo ukugcina amanqanaba e-B12 enempilo ngokutya kuphela kufuneka bathathe izongezelelo ze-B12 ukuze bahlangabezane neemfuno zabo zemihla ngemihla zale vitamin.
Nazi ezinye iindlela apho izongezelelo ze-B12 zinceda ngayo impilo.
Inokonyusa amaNqanaba e-B12 kunye nokuNyanga ukusilela kwe-B12
Enye yeenzuzo eziphezulu ze-B12 izongezelelo kukukwazi kwabo ukwandisa ngokufanelekileyo amanqanaba e-B12 emzimbeni.
Kukho izizathu ezininzi zokuba umntu angakwazi ukugcina amanqanaba afanelekileyo e-B12 eyedwa.
Uninzi lwe-30% yabantu abadala abadala abakwazi ukufumana ngokufanelekileyo i-B12 ekudleni ngenxa yokutshintsha kwe-asidi yesisu kunye nokunciphisa imveliso yeprotheni ebizwa ngokuba yi-intrinsic factor, zombini ezifunekayo kwi-B12 yokufunxa.
Amayeza amiselweyo aqhelekileyo afana ne-acid reflux amayeza kunye neziyobisi ze-antidiabetic zinokuphelisa amanqanaba e-B12.Ukongeza, abantu abaneemeko ezithile zonyango ezifana nesifo sesibindi sokukrala kunye nabo balandela ukutya okunemiqathango, okufana nokutya kwe-vegan bahlala bekhula amanqanaba e-B12 aphantsi.
Kubantu abangakwaziyo ukugcina amanqanaba e-B12 enempilo ngokwabo, isongezelelo se-B12 sinokunceda ukwandisa amanqanaba egazi esi sondlo esibalulekileyo kunye nokukhusela kwimiba yezempilo enxulumene ne-B12, kuquka i-macrocytic anemia yokuphazamiseka kwegazi okuchaphazela ukuveliswa kweeseli ezibomvu zegazi.
Unokunciphisa amanqanaba e-Homocysteine
I-Homocysteine yi-amino acid efumaneka ngokwemvelo emzimbeni wakho ngamanani aphantsi.I-B12 inceda ukwaphula i-homocysteine kwaye iyiguqule ibe kwezinye iikhompawundi ezifunwa ngumzimba wakho.Ukuba awunayo i-B12 eyaneleyo kwinkqubo yakho, i-homocysteine yakheka egazini lakho.
Amanqanaba aphezulu e-homocysteine onyusa ukudumba kunye noxinzelelo lwe-oxidative, imeko ebangelwa xa ukhuselo lomzimba wakho lwe-antioxidant luxakwa ziintlobo zeoksijini esebenzayo, ezizizinto ezenza umonakalo weselula xa amanqanaba aphezulu kakhulu emzimbeni.
I-homocysteine ephezulu inxulunyaniswe nomngcipheko owongeziweyo weemeko zempilo ezininzi, kubandakanya nesifo sentliziyo, ukuncipha kwengqondo, kunye nokudakumba.
Ukongezwa nge-B12, kunye nezinye izondlo ezibandakanyekayo kulawulo lwe-homocysteine, njenge-folate, inokunciphisa kakhulu amanqanaba e-homocysteine kwaye ngoko ke ukunciphisa ingozi yesifo ehambelana ne-homocysteine ephezulu.
Uphononongo lwe-2022 lwezifundo ezi-8 lufumene ukuba ukuxhaswa kunye ne-B12, i-B6, kunye / okanye i-folic acid iholele kwi-31.9% yokunciphisa amanqanaba e-homocysteine kubantu abanokukhubazeka okuncinci kwengqondo.
Inganceda abantu abanokudakumba
I-B12 idlala indima ebalulekileyo ekusebenzeni kwengqondo kwaye iyimfuneko ekuveliseni i-neurotransmitters njenge-serotonin, i-γ-aminobutyric acid (GABA), kunye ne-dopamine, edlala indima ebalulekileyo ekulawuleni isimo sengqondo.Ngaphezu koko, i-B12 igcina amanqanaba e-homocysteine, eyimfuneko ekusebenzeni kwengqondo okunempilo.
Uphando lubonisa ukuba amanqanaba e-B12 aphantsi kwandisa umngcipheko wokudakumba.
Uphononongo lwe-2021 kubantu abadala abadala lufumene ukuba amanqanaba aphantsi okanye anqongopheleyo e-B12 kwandisa umngcipheko wokudakumba ngo-51% kwiminyaka emine.
Ukongezwa nge-B12 kunokunceda ukukhusela ukuqala kokudakumba kunye nokuphucula iimpawu kubantu abanokudakumba.Uphononongo luka-2023 lugqibe ekubeni ukongeza nge-B12 kunokusebenza ekunciphiseni iimpawu zokudakumba kunye nokuphucula ukusebenza kwamachiza okudakumba.
Ixhasa iMpilo yeBrain
Ukuba namanqanaba aphantsi e-B12 anokuchaphazela kakubi impilo yengqondo ngokunyusa i-homocysteine, ekhuthaza ukuvuvukala kweeseli ze-nerve kunye noxinzelelo lwe-oxidative.Ukongezwa nge-vitamin B12 kunokunceda ukukhusela kumonakalo onxulumene noxinzelelo lwe-oxidative, oye wadibaniswa nenani lezifo ezingapheliyo, ezifana nokuncipha kwengqondo.
Uphononongo lucebisa ukuba ukongeza nge-B12 kunokunceda ukugcina ukusebenza kwengqondo kunye nokulibazisa ukuphazamiseka kwengqondo kubantu abadala.
Uphononongo lwango-2022 lufumanise ukuba izongezo ze-B12 zincede ukucotha kokuncipha kwengqondo kubantu abadala, ngakumbi xa abantu beqala ukuthatha ivithamin kwangethuba ebomini.
Imithombo emihle ye-B12
I-B12 ngokwemvelo igxile ekutyeni kwezilwanyana kwaye yongezwa kokunye ukutya okusekelwe kwizityalo, njengeesiriyeli, ngokuqiniswa kokutya.
Nantsi eyona mithombo yokutya ilungileyo yeB12:
- Isibindi senyama yenkomo ephekiweyo: 23.5 mcg nge-ounce, okanye i-981% ye-DV
- Iiclams eziphekiweyo: I-17 micrograms (mcg) nge-3-ounce ekhonzayo, okanye i-708% yexabiso lemihla ngemihla (DV)
- Igwele lezondlo eliqiniweyo: 15mcg ngamacephe ama-2, okanye i-630% ye-DV
- I-salmon ephekiweyo: 2.6mcg nge-3-ounce ekhonzayo, okanye i-108% ye-DV
- Inyama yenkomo: 2.5mcg nge-3-ounce ekhonzayo, okanye i-106% ye-DV
- Ubisi olupheleleyo lweyogathi yeGreek: 1.04mcg ngesitya se-7-ounce, okanye i-43% ye-DV
- Amaqanda: .5mcg iqanda ngalinye eliphekiweyo, okanye i-19% ye-DV
Nangona i-B12 ifumaneka kukutya okuthile okunqatyisiweyo, okufana negwele lezondlo, ubisi olusekelwe kwizityalo, kunye nokutya okuziinkozo kwisidlo sakusasa, abantu abalandela ukutya okungqongqo kwezityalo banokuba nexesha elinzima lokufikelela kwiimfuno zabo zemihla ngemihla ze-B12 ngokutya kuphela.
Uphononongo lubonisa ukuba abantu abalandela ukutya kwe-vegan kunokwenzeka kakhulu ukuba baphuhlise ukunqongophala kwe-B12 xa kuthelekiswa nabantu abatya iimveliso zezilwanyana.Ukuba ulandela ukutya kwe-vegan okanye ukutya okuthinteleyo okuthintela uninzi lwemithombo yendalo ye-B12, kuyacetyiswa ukuba wongeze nge-B12 okanye i-vitamin B entsonkothileyo ukuze uthintele ukusilela kunye nokugcina amanqanaba e-B12 esempilweni.
Le cricle ivela https://www.health.com/vitamin-b12-7252832
Ixesha lokuposa: Apr-07-2023