Chikafu chakapfuma muVitamin B12

Zvemukati

• Chinyorwa chezvikafu zvakapfuma muvhitamini B12
• Mafomu e vitamini B12 uye kuyamwa kwemukati
• Vanhu vari panjodzi yekuremara
• Vitamin B12 uye Vezvirimwa
• Yakakurudzirwa huwandu hwevhitamini B12
• Kuwedzera kwevhitamini B12

Zvekudya zvakapfuma muvhitamini B12 zvinonyanya kuve zvemhuka, senge hove, nyama, mazai uye zvigadzirwa zvemukaka, uye zvinoita mabasa sekuchengetedza metabolism yenzvimbo, kuumbwa kweDNA uye kugadzirwa kwemasero matsvuku eropa ropa, kudzivirira kupererwa neropa.

Vitamin B12 haisipo muzvikafu zvemavambo ezvinomera, kunze kwekunge zvasimbiswa nazvo, kureva kuti, indasitiri iyi inowedzera B12 mune zvigadzirwa senge soy, nyama yesoy uye zviyo zvemangwanani. Naizvozvo, vanhu vane chikafu chevegan vanofanirwa kuziva nezvekudyiwa kweB12 kuburikidza nezvikafu zvakasimbiswa kana kuburikidza nekushandisa zvekuwedzera.

Chinyorwa chezvikafu zvakapfuma muvhitamini B12

Iyi tafura inotevera inoratidza huwandu hwevhitamini B12 mu100 g yechikafu chega chega:

Vitamin B12 inowanikwa mune zvakasikwa mune zvidiki zvidiki, ndosaka ichiyerwa mumamirogiramu, inova ka1000 pasi pe milligram. Yayo yakakurudzirwa kunwa kwevakuru vane hutano ndeye 2.4 mcg pazuva.

Vitamini B12 inopinda mumatumbo uye inochengetwa kunyanya muchiropa. Naizvozvo, chiropa chinogona kutaridzwa seimwe yezvakanyanya kudya zviwanikwa zvevhitamini B12.

Mafomu e vitamini B12 uye kuyamwa kwemukati

Vitamin B12 inowanikwa mune akati wandei mafomu uye inowanzo kuve yakabatana neiyo mineral cobalt. Iyi seti yemhando dzeB12 inonzi cobalamin, ine methylcobalamin uye 5-deoxyadenosylcobalamin ari mafomu evitamini B12 anoshanda muhunhu hwevanhu.

Kuti inyatso nyudzwa ura, vhitamini B12 inoda kudzimwa kubva kumapuroteni kuburikidza nekuita kwejusi remudumbu mudumbu. Mushure meichi chiitiko, chinozadzwa pamagumo eileum pamwe chete nechinhu chiri mukati, chinhu chinogadzirwa nedumbu.

Vanhu vari panjodzi yekuremara

Inofungidzirwa kuti vangangoita gumi kusvika makumi matatu muzana evakwegura havakwanise kutora vhitamini B12 nemazvo, zvichiita kuti zvive zvakakosha kushandisa zvinowedzera mumavhitamini B12 capsules kudzivirira matambudziko akadai seanemia uye huta hwekutadza kushanda zvakanaka.

Uye zvakare, vanhu vakavhiyiwa bariatric kana vanoshandisa mishonga inoderedza asidi yemudumbu, yakadai seOmeprazole uye Pantoprazole, zvakare vane hutachiona hwevhitamini B12.

Vitamin B12 uye Vezvirimwa

Vanhu vane chikafu chisingadhuri vanowana zvakaoma kudya zvakakwana vhitamini B12. Nekudaro, ivo varimi vanosanganisira mazai uye zvigadzirwa zvemukaka mukudya kwavo vanowanzo chengetedza akanaka mazinga eB12 mumuviri, saka hapana chikonzero chekuwedzera.

Kune rimwe divi, vegans dzinowanzoda kutora B12 zvinowedzera, kuwedzera kune kuwedzera kudyiwa kwezviyo senge soy uye zvigadzirwa zvinosimbiswa neichi vhitamini. Chikafu chakasimbiswa neB12 chichava nechiratidzo ichi pachiratidzo, kuratidza huwandu hwevhitamini mune ruzivo rwehutano hwechigadzirwa.

Izvo zvakakosha kuti urangarire kuti kuongororwa kweropa hakuwanzo kuve yakanaka B12 mita, sezvo zvingave zvakajairika muropa, asi kushomeka mumasero emuviri. Uye zvakare, sezvo vhitamini B12 ichichengeterwa muchiropa, zvinogona kutora makore mashanu kuti munhu atange kuva nezviratidzo zvekushomeka kwevhitamini B12 kana kusvika miedzo yachinja mhedzisiro, sezvo muviri unozotanga kudya B12 yakambochengetwa.

Yakakurudzirwa huwandu hwevhitamini B12

Huwandu hwakakurudzirwa hwevhitamini B12 hunosiyana nezera, sekuratidzwa pazasi:

• Kubva pamwedzi 0 kusvika kumatanhatu ehupenyu: 0.4 mcg
• Kubva pamwedzi 7 kusvika ku12: 0.5 mcg
• Kubva 1 kusvika 3 makore: 0.9 mcg
• Kubva pamakore mana kusvika pamasere: 1.2 mcg
• Kubva pamakore mapfumbamwe kusvika gumi nematatu: 1.8 mcg
• Kubva pamakore gumi nemana zvichienda mberi: 2.4 mcg

Pamwe pamwe nezvimwe zvinovaka muviri simbi uye folic acid, vhitamini B12 yakakosha kudzivirira kupererwa neropa. Ona zvakare chikafu-chakafuma chikafu cheanemia.

Kuwedzera kwevhitamini B12

Kuwedzeredza vhitamini B12 mumuviri kunogona kukonzera shanduko diki mu spleen, shanduko mune lymphocyte uye kuwedzera mune lymphocyte. Izvi hazvisi zvakajairika, sezvo vhitamini B12 inoregererwa nemuviri, asi zvinogona kuitika kana munhu wacho achitora vhitamini B12 zvinowedzerwa pasina kurapwa kwechiremba.