Vhitamini B12

Vitamini B12 iine mvura-yakasviba vhitamini. Mavhitamini emvura anonyungudika mumvura anonyungudika mumvura. Mushure mekunge muviri washandisa aya mavitamini, zvasara zvasiya muviri kuburikidza neweti.

Muviri unogona kuchengeta vhitamini B12 kwemakore muchiropa.

Vitamin B12, senge mamwe mavitamini B, yakakosha kune protein metabolism. Inobatsira mukuumbwa kwemasero matsvuku eropa uye mukuchengetedza kwepakati tsinga system.

Vitamini B12 inowanzo kuwanikwa muzvikafu zvemhuka senge hove, nyama, huku, mazai, mukaka uye zvigadzirwa zvemukaka. Vitamini B12 kazhinji haipo mune zvekudya zvemiti. Zviyo zvakasimbiswa zvekuseni zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvinowanika zviri nyore zve vitamini B12 Vitamini iyi inowanikwa zvakanyanya kumuviri kubva kuzviyo zvevanodya nyama. Zvimwe zvinogadzirwa mbiriso zvigadzirwa zvinewo vitamini B12.

Unogona kuwana huwandu hwakakurudzirwa hwevhitamini B12 nekudya zvakasiyana siyana zvezvikafu zvinosanganisira:

• Nyama yemuviri (nyama yechiropa)
• Shellfish (clams)
• Nyama, huku, mazai, mukaka uye zvimwe zvekudya zvemukaka
• Dzimwe dzakasimbiswa zviyo zvemangwanani uye mbiriso yekudya

Kuti uone kana vhitamini B12 yakawedzerwa kune chigadzirwa chekudya, tarisa iyo yechokwadi chokwadi pani pane yechikafu chinyorwa.

Muviri unotora vhitamini B12 kubva kune mhuka masosi zviri nani kupfuura masosi emiti. Zvisiri-mhuka zvinyorwa zvevhitamini B12 zvine huwandu hwakasiyana hweB12. Izvo hazvifungidzirwe kuva akanaka masosi evitamini.

Vitamin B12 kushomeka kunoitika kana muviri usingawani kana kusakwanisa kutora huwandu hwevitamini hunodiwa nemuviri.

Kushomeka kunoitika muvanhu vano:

• Vari pamusoro pemakore makumi mashanu
• Tevera zvinomera zvezvirimwa kana vegan
• Wakave nekuvhiyiwa mudumbu kana mudumbu, senge kuvhiyiwa uremu
• Iva nemamiriro ekugaya akadai sechiliac chirwere kana chirwere cheCrohn

Taura nemupi wako wezvehutano nezve kutora Vitamin B12 zvinowedzera.

Akadzika mazinga eB12 anogona kukonzera:

• Anemia
• Anonemia anemia
• Kurasikirwa kwekuenzanisa
• Unhu kana kugwinha mumaoko nemakumbo
• Kushaya simba

Nzira yakanakisa yekusangana nemuviri wako vhitamini B12 inoda kudya mhando dzakasiyana dzezvipfuyo.

Kuwedzera vhitamini B12 inogona kuwanikwa mune inotevera:

• Anenge ese multivitamini. Vitamini B12 iri nani kuputirwa nemuviri kana ichinge yatorwa pamwe nemamwe mavitamini B, akadai niacin, riboflavin, vitamini B6, uye magnesium.
• Fomu rekunyorerwa vhitamini B12 rinogona kupihwa nejekiseni kana sejel yemumhino.
• Vitamin B12 inowanikwawo muchimiro chinonyungudika pasi perurimi (zvinyorwa zvidiki).

Iyo Yakakurudzirwa Dietary Allowance (RDA) yemavhitamini inoratidza huwandu hwakawanda hwevhitamini yega yega vanhu vazhinji yavanofanira kugamuchira zuva nezuva. Iyo RDA yemavhitamini inogona kushandiswa sezvinangwa zvemunhu wega wega.

Yakawanda sei vhitamini yega yega yaunoda zvinoenderana nezera rako uye bonde. Zvimwe zvinhu, sekubata pamuviri uye kurwara, zvakakoshawo. Vakadzi vane pamuviri kana kuyamwisa vanoda mari yakawanda. Kumbira mupiki wako kuti ndeipi mari yakakunakira iwe.

Dhijitari Referensi Inotora vhitamini B12:

Vacheche (kudya kwakakwana)

• 0 kusvika kumwedzi mitanhatu: 0.4 maikorofoni pazuva (mcg / zuva)
• Mwedzi 7 kusvika ku12: 0.5 mcg / zuva

Vana

• 1 kusvika kumakore matatu: 0.9 mcg / zuva
• Makore mana kusvika masere: 1.2 mcg / zuva
• 9 kusvika 13 makore: 1.8 mcg / zuva

Vechidiki neVakuru

• Vanhurume nevanhukadzi vane makore gumi nemana zvichikwira: 2.4 mcg / zuva
• Vechidiki vane pamuviri uye vakadzi: 2.6 mcg / zuva
• Kuyamwisa vechidiki nevakadzi: 2.8 mcg / zuva

Cobalamin; Cyanocobalamin

• Vitamin B12 mabhenefiti
• Vitamin B12 sosi

Mason JB. Mavhitamini, tsvaga zvicherwa, uye mamwe micronutrients. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 218.

Salwen MJ. Mavhitaminzi uye kuronda zvinhu. Mune: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis uye Management nemaLabhoritari Maitiro. 23rd ed. St Louis, MO: Elsevier; 2017: chitsiko 26.