Nokuba siyi-vegan okanye akunjalo, kufuneka sigcine ivithamin B12 ikhona kakhulu kubomi bethu, hayi kwi-whim okanye kwifashoni, kodwa kuba iyivithamin ebalulekileyo emzimbeni nasengqondweni. Ukuba namanqanaba aphantsi e-B12 emzimbeni kubangela uchungechunge lweengxaki zempilo ezifana nomonakalo we-neurological, ukulahleka kwe-reflexes, ubuthathaka bemisipha, ubunzima bokuhamba kunye nokukhawuleza ukugula kwengqondo, ngakumbi ukuba sinofuzo oluxhomekeke kwi-Alzheimer's.
Bambalwa kakhulu abantu ababesazi ukuba yintoni ivithamin B12 de i-vegan ibe yifashoni kunyaka odlulileyo. Uxinzelelo lwentlalo kunye nolwazi olukhoyo kuwo wonke umntu lunceda kwiimeko ezininzi, kwaye enye yazo kukuvakalisa ukubaluleka kwale vithamini ekudleni kwethu kwansuku zonke.
Kukho ukutya kwemvelaphi yezilwanyana ezine-B12 ngokwemvelo, ezinye ezifunyenwe emva kokuxhaswa kwezilwanyana, emva koko kukho ukutya kwezityalo okuqiniswe nge-B12 ukuhlawulela ukutya kwe-vegan, kwaye, ekugqibeleni, ukuxhaswa okwenziweyo. Kwimeko yokugqibela, kukho iindidi ezimbini, izongezo ze-vegan kunye ne-non-vegan.
Yintoni omele uyazi malunga nale vitamin?
Ayiyovithamin ngaphandle kokunye, kwaye akukho lula ukuyifunxa ngumzimba ukuba umsebenzi weqela awuqhutywa. Ukongezelela, ukuxhaswa akunakwenziwa ngokungaqhelekanga, kufuneka kubekho ukulandelwa kwezonyango, ngakumbi kwimeko yokutya okungqongqo kwe-vegan apho kungabikho ukutyibilika okuncinci.
Umzimba wam uyifunxa njani iB12?
Le vithamini sisondlo esibalulekileyo kuphuhliso oluqhelekileyo lomzimba nengqondo yethu, kodwa bambalwa abantu abaziyo ukuba ayifuntshwa ngabom okanye ngokulula njengoko sicinga. Ukuze i-B12 ifunxe, kufuneka amanyathelo amabini:
- I-asidi ye-hydrochloric leyo esiswini sahlula i-vitamin B12 yeprotheni ekhoyo kwi-B12.
- Ivithamin B12 idityaniswa neprotheyini eyenziwe esiswini ebizwa ngokuba yi-intrinsic factor enceda ukuba ivithamin ifunxe.
Ngale nto sithetha ukuba akufuneki sithathe le vithamin ngaphandle kokucetyiswa ngugqirha okanye ukubeka iliso kuba abantu abaninzi banengxaki ye-anemia eyaziwa ngokuba yi-anemia eyingozi kwaye abanako ukuvelisa into esiye sathetha ngayo ngaphambili. Ngoko i-B12 ayifuni kwaye iqokelele, ivelise uluhlu lweengxaki zempilo.
Idosi yemihla ngemihla ye-B12
Apha kufuneka siphinde sicebise ukutyelela ingcali, kuba ngoluhlu lweemvavanyo zonyango baya kusixelela ukuba kufuneka sizixhase, okanye akunjalo, kangaphi, luhlobo luni lwezongezo, inani lemihla ngemihla, ukuba iimvavanyo ezininzi ziyimfuneko, njl.
Kukho itheyibhile ebonisa ubungakanani bemihla ngemihla (iimicrograms) ekufuneka sizithathe kumanqanaba ahlukeneyo obomi, ukusuka kwiintsana ezisanda kuzalwa ukuya kwabafikisayo, abadala ngokubanzi, kunye nabasetyhini abakhulelweyo okanye abancancisayo. Le theyibhile ibandakanya wonke umntu, oko kukuthi, nokuba sine-vegan, imifuno okanye ukutya kwesintu kunye neemveliso zezilwanyana:
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Iinzuzo zokuthatha i-vitamin B12 rhoqo
Ukuva malunga nale vitamin kuya kuba yinto eqhelekileyo, ngakumbi kwiinethiwekhi zentlalo. Iqukethe isondlo esinyibilikayo samanzi esinegalelo ekuveliseni i-DNA, inceda ukugcina i-neurons isempilweni, ithanda ukusebenza ngokuqhelekileyo kwengqondo kunye nenkqubo ye-nervous, yenza iiseli ezibomvu zegazi, ikhusela i-anemia ye-megaloblastic (ibangela ukudinwa kunye nobuthathaka), njl.
Yiphephe i-anemia
Phakathi kweenzuzo eziphambili zale vithamini kukupheliswa kwe-anemia. Kuqhelekile ukuba abantu abane-anemia bamiselwe i-vitamin complexes ezibandakanya i-B12, yingakho kucetyiswa ukuba sibone ugqirha ukuba siqaphela ukuba sikhathele, sidimazekile, ngokukhathala, ulusu olubomvu, ukuphefumula kanzima, izandla kunye neenyawo ezibandayo; isiyezi kunye nentloko ekhanyayo, njl.
Ukunqongophala kwe-B12 kuchaphazela ukudalwa kweeseli ezibomvu zegazi eziveliswa yi i-anemia perniciosa kwaye kukho i-megaloblastic anemia. Zombini ziyingozi kwaye yiyo loo nto ii-vitamin complexes ezibandakanya i-B12 ziqhele ukumiselwa ukukhusela izifo ezinkulu.
IiNeurons, iiseli ezibomvu zegazi kunye neDNA
Le vithamin "elula" isinceda ukuba sibe sempilweni kwaye ibalulekile ekudalweni kweeseli ezibomvu zegazi, kunye nokugcinwa kwezi kunye nemithambo-luvo. I-B12 ingumfela-ndawonye, kuba iphethe i ukubunjwa kwe-myelin equka umaleko ogqume iaxon yezinye iineurons.
Ukwenziwa kweeseli ezibomvu zegazi kusezandleni zale vithamini kwaye zisebenza ukuthutha ioksijini kuwo wonke umzimba. Into ebalulekileyo ukuze uhlale uphila. Iiseli ezibomvu zegazi azinayo i-nucleus, phezu kwayo nje iiseli, into ezinayo yihemoglobin, enoxanduva lokuthutha ioksijini ngomzimba ize ibuyisele ikharbon diokside emiphungeni ukuze ikhutshwe.
I-DNA synthesis ingundoqo, kuba ezinye iinguqulelo zayo zinokukhokelela kumhlaza, umzekelo. Enye yeenzuzo zeB12 kukwenza iDNA yazo zonke iiseli ezisemzimbeni.
Igcinwe esibindini ukuya kwiminyaka emi-5
Ivithamin engaqhelekanga egcinwe esibindini kwaye isetyenziswa ngumzimba ngokwawo kancinci kancinci njengoko iwufanela. Ukugcinwa kwale vitamin kunzima kakhulu ukubala, kunye nokulinda ukuqaphela utshintsho olubi ukuqala ukongeza, ekubeni ngaphambi kokuqaphela ukunqongophala, umzimba wethu usenokuba sele uqalile ukuhlupheka kwimiphumo kwaye asizange siqaphele i-bill.
Ukugqithiswa kwale vithamini kubi, kodwa ngokuthathwa okulawulwayo, akufanele kubekho iingxaki ezinzulu. Ukuba siqaphela nakuphi na ukungalingani, kufuneka sibonane nochwepheshe kwakhona kwaye sichaze utshintsho esiluvayo.
iphucula amandla
Ngenxa yokuba i-chemotherapy itshabalalisa iiseli ezikhulayo okanye ezahlula ngokukhawuleza, kunye neeseli eziphilileyo, zinokunciphisa inani lakho elipheleleyo leeseli ezibomvu zegazi, ezinokukwenza uzive udiniwe. Ekubeni i-vitamin B12 ibalulekile ekuveliseni iiseli ezibomvu zegazi, ukunqongophala kunokwandisa ngakumbi ukudinwa.
I-B12 yenye yeevithamini ezenza izigulane zizive zilungile. Amaxesha amaninzi, ukongeza oku kuya kunceda izigulana zizive ngcono kwaye zonyuse amandla. Izongezelelo ze-B12 zinokunyusa ukuveliswa kweeseli ezibomvu zegazi, ezinceda ukuphucula iimpawu ezinxulumene nokukhathala.
imithambo-luvo esempilweni
I-Chemotherapy inokubangela umonakalo kwizicubu zemithambo-luvo ezibizwa ngokuba yi-peripheral neuropathy, ezinokubangela iintlungu, ukutshotshozela, kunye nokuba ndindisholo, ngakumbi ezandleni nasezinyaweni. I-peripheral neuropathy esuka kwichemotherapy inokuhlala iinyanga, iminyaka, okanye ubomi bonke.
Olunye uphando lucebisa ukuba izongezelelo zevithamini B zinokunceda ukuthintela i-chemotherapy-induced peripheral neuropathy, kodwa uphando oluninzi luyafuneka ukuze kubonwe ukuba lusebenza kakuhle kangakanani kwaye luthathe malini.
ukucinga okucacileyo
Izigulana ezininzi ziya kuba nenkungu yengqondo, ngamanye amaxesha ebizwa ngokuba yi "chemo brain," ngeli xesha lonyango. Oku kunokubandakanya iingxaki zokugxila kunye nenkumbulo, zombini ngexesha nasemva konyango.
Ukongezwa nge-vitamin B12 kudala kucingelwa ukuba kuphuculwe umsebenzi wokuqonda. Nangona kunjalo, isayensi ayizange igqibeke kakhulu ukuza kuthi ga ngoku kwaye izifundo ezininzi ziyafuneka ukuvavanya isiphumo esipheleleyo se-B12 kwinkungu yengqondo.
B12 imingcipheko yokunqongophala
Siye sabona izibonelelo, siye safunda ukuba le vithamini eyaziwayo ifuntshwa njani kwaye yintoni na, kodwa ngoku lixesha lokugxila kwindawo engafanelekanga. Ukuba asithathi ngokwaneleyo i-vitamin B12 kwimihla yethu yemihla ngemihla, sinokubandezeleka ngenxa yokusilela kwaye oko kukhokelela kwimiphumo emibi kakhulu.
isifo sengqondo esixhalabisayo kunye nokurhawuzelela
Ukunqongophala kwevithamin B12 emzimbeni kuneziphumo ezibi kakhulu kunye nomonakalo wemithambo-luvo, njengokulahleka kwenkumbulo kunye nokuphazamiseka kwengqondo. Konke kunokuqala ngokungakwazi ukunikela ingqalelo, ukucotha kwengqondo, nokulibala ngamaxesha athile.
Okunye ukusilela kwemithambo-luvo enzulu evela kukusilela kwe-B12 emzimbeni kukuntyiloza ezandleni nasezinyaweni. Le vithamini xa ikwinqanaba eliphantsi kakhulu ibonisa iimpawu ezicacileyo, nangona ngamanye amaxesha asiyiniki ukubaluleka kwayo, ezinye zinokuba ziziqendu ze-psychosis.
Ukulahlekelwa ngumdla kunye nokunciphisa umzimba
Masingabhidanisi ukunciphisa umzimba okanye ukutya ngexesha elifanelekileyo njengeemeko zoxinzelelo, utshintsho lwemozulu, ukwanda kwamaqondo obushushu, njl. ngokunqongophala kweevithamini. Ukuba sikholelwa ukuba ubunzima bethu behlile ngaphandle kwesizathu esicacileyo kwaye asiziva ngathi sifuna ukutya, kwakhona ngaphandle kwesizathu esicacileyo, kuya kuba lixesha lokuqwalasela ukuya kugqirha, kuba sinokubandezeleka ngenxa ye-vitamin B12, kunye ne-anemia.
Ukungabikho kokutya kunokubangela uthotho lweziphumo ezikhokelela kwi-anemia, ukungalingani kwehomoni, ukuphazamiseka kokutya, ukuphazamiseka kokutya kunye nokunye.
Ukuncipha kokukhula kweentsana
Ngexesha lokukhulelwa kucetyiswa ukuba uthathe i-folic acid. Le yivithamin B9, leyo, nayo, isebenza kunye ne-vitamin B12 kunye no-C ukwenza imisebenzi yabo ngokuchanekileyo. Ukuba umntwana unayo Ukunqongophala kwe-B12 kunokubangela iingxaki zokukhula. Kule meko, ugqirha wabantwana uya kumisela i-vitamin complex, utshintsho ekudleni okanye ukuqiniswa ngokutya okunye.
Into elungileyo yokwenza kukuqhuba isifundo kwaye ubone ukuba umntwana unaso nasiphi na isiphazamiso esithintela ukufunxwa kwale vithamini, njengoko sichazile ekuqaleni kwenqaku.
ingozi yentliziyo
Olunye uphononongo lufumene ubudlelwane phakathi kwamanqanaba e-vitamin B12 kunye neeprofayili ze-lipid, eyiphaneli yovavanyo lwegazi olubandakanya i-cholesterol yakho kunye ne-triglyceride (iintlobo zamafutha afunyenwe egazini) amanani. Bafumanisa ukuba amanqanaba aphantsi e-vitamin B12 adityaniswa amanqanaba aphezulu e-cholesterol epheleleyo, i-LDL (embi) i-cholesterol, kunye ne-triglycerides, nangona emva kokulungelelanisa imiphumo yokuba i-index mass body, i-belly fat, kunye nepesenti ye-fat fat body inomzimba.
Isizathu soku sibalulekile; Kumadoda nabasetyhini, amanqanaba asezantsi e-B12 anokudityaniswa kumanqanaba aphezulu e-amino acid ebizwa ngokuba yi-homocysteine egazini, elithathwa njengophawu lophuhliso lokuqala lwesifo sentliziyo, njengoko linokonakalisa imithambo kunye nemithambo, kubandakanya nemithambo. .ezijikeleze intliziyo. Uphando olupapashwe kulo nyaka uphelileyo lubonisa ukuba abantu abangaphezulu kweminyaka engama-60 abafumana imizuzu engama-20 yokuzilolonga ngokumodareyitha ukuya kutsho ngamandla ngosuku abanamathuba okufumana isifo sentliziyo.
Iindlela zokuyingenisa ekutyeni
Kubaluleke kakhulu ukuba sithathe le vithamini yonke imihla, nangona sele sibonile ukuba igcinwe, kodwa kungcono ukuba ungayithembi, kuba iziphumo ziyingozi kakhulu.
Iintlobo zezongezelelo ze-vitamin B12
Izongezo ziza kuzo zonke iimilo kunye nemibala, kodwa ayizizo zonke ezisebenzayo. Kwimeko yokufuna i-B12, kuyinyaniso ukuba uninzi lwe-vitamin complexes lunayo le vitamin, nangona incinci kunokuba siyithatha yodwa. Enye yezona ndlela zicetyiswayo yi-B12 kunye ne-folic acid kunye nezinye iivithamini ze-B.
Ngokuphathelele ukunikezelwa kwezi zongezo, ngokuqhelekileyo iipilisi kunye neepilisi, kodwa kukho ezinye iifomathi ezifana nokukhethwa kweelwimi ezingaphantsi (zinyibilika phantsi kolwimi). Kukho iinaliti, kodwa kwimeko enjalo kunyanzelekile ngomyalelo, kunye neegel zempumlo ezine-B12 eyongeziweyo (zikwafuna umyalelo).
Ukutya okuphambili kunye ne-B12
Kwizidlo ze-vegan, ukufumana i-B12 ngelixa sisitya, kufuneka sibhenele kukutya okucutshungulweyo okongezwa njengobisi lwemifuno (hayi yonke into) okanye iimveliso ezenziwe ngesoya. Enye inketho kukufumana ukutya okuziinkozo kwasekuseni okubandakanya ivithamin, igwele elinomsoco, kunye nokutya okufana nokokuqala okuqiniweyo.
Nangona kunjalo, ekudleni okuqhelekileyo kukho ukutya okuninzi okuqulethe i-vitamin B12 ngokwendalo, umzekelo, isibindi senkomo, i-salmon, inkukhu, amaqanda, iimveliso zobisi (hayi yonke into), i-caviar, i-oyster, i-sardines. , i-trout, i-mozzarella itshizi, inkukhu ibele, ityhuna, njl.