Mavhitamini eSimba: B-12 Inoshanda?

Zvemukati

• Chii chinonzi vitamini B-12?
• Yakawanda sei vitamini B-12 yekutora
• Chii chinonzi vhitamini B-12 kushomeka?
• Vakwegura here vanoda vhitamini B-12 yakawanda?
• Kuongororwa kwekushomeka kweB-12

Mhedziso

Vamwe vanhu vanoti vhitamini B-12 inowedzera yako:

• simba
• kuisa pfungwa
• ndangariro
• mafungiro

Zvisinei, apo vaitaura pamberi peCongress muna 2008,, mutevedzeri wemukuru weNational Heart, Lung, uye Blood Institute, vakapikisa zvirevo izvi. Akapupura kuti vhitamini B-12 inogona kuita zvese izvi zvinhu kune vanhu vasina vhitamini. Nekudaro, hapana humbowo hwekiriniki hunoratidza kuti hunogona kusimudzira simba muvanhu vanotova nezvitoro zvakakwana.

Chii chinonzi vitamini B-12?

Vitamini B-12, kana cobalamin, chinhu chinovaka muviri chaunoda kuti uve noutano hwakanaka. Ndiyo imwe yemavitamini B masere anobatsira muviri kushandura chikafu chaunodya kuita glucose, izvo zvinokupa simba. Vitamini B-12 ine akawanda mabasa ekuwedzera. Unoida iyo ye:

• kugadzirwa kwezvinhu zveDNA
• kugadzirwa kwemasero matsvuku eropa
• kuvandudzwa kwemongo wemapfupa uye kumisikidza kwematumbu uye ekuporesa maturakiti
• hutano hwetsinga rako, iro rinosanganisira musana wako
• kudzivirira megaloblastic anemia

Yakawanda sei vitamini B-12 yekutora

Huwandu hwevhitamini B-12 hwaunoda hunonyanya kubva pazera rako. Ivhareji yakakurudzirwa zuva rega rega huwandu hwevhitamini B-12 ndeiyi:

• kuberekwa kusvika pamwedzi mitanhatu ekuberekwa: 0.4 maikorofoni (mcg)
• Mwedzi 7-12: 0.5 mcg
• 1-3 makore: 0.9 mcg
• Makore 4-8: 1.2 mcg
• 9-13 makore: 1.8 mcg
• 14-18 makore: 2.4 mcg
• 19 uye mukuru: 2.4 mcg
• vechidiki vane nhumbu nevakadzi: 2.6 mcg
• kuyamwisa vechidiki nevakadzi: 2.8 mcg

Vitamini B-12 iri zvakasikwa muzvikafu zvinobva kumhuka, zvinosanganisira:

• nyama
• hove
• mazai
• zvigadzirwa zvemukaka

Inogona zvakare kunge iri mune imwe zviyo zvakasimbiswa uye mbiriso yekudya.

Chii chinonzi vhitamini B-12 kushomeka?

Kunyangwe vazhinji veAmerica vachiwana vhitamini B-12 yakakwana, vamwe vanhu vari pangozi yekushomeka kwevhitamini B-12, kunyanya avo:

• vane chirwere chechiliac
• vane chirwere cheCrohn
• vane HIV
• tora mishonga inorwisa maacidids, anti-seizure mishonga, colchicine kana chemotherapy mishonga
• ndevegan uye haudye nyama kana zvigadzirwa zvemukaka
• kunwa doro nguva dzose
• ane kusagadzikana kwekudzivirira muviri
• vane nhoroondo yechirwere chemuura, senge gastritis kana chirwere cheCrohn

Zviratidzo zvevhitamini B-12 kushomeka zvinosanganisira:

• kuzununguka
• kushaya simba kwetsandanyama
• kuomarara kwemhasuru
• mhasuru kusimba
• kuneta
• kusagadzikana
• yakaderera BP
• kushungurudzika kwemanzwiro

Mamiriro akakomba zvakanyanya ane hukama ne vhitamini B-12 kushomeka megaloblastic anemia. Ichi chirwere chisingaperi cheropa umo mwongo wemapfupa unoburitsa yakawandisa masero eropa. Nekuda kweizvozvo, muviri hauna masero matsvuku eropa akakwana kutakura okisijeni kutenderedza muviri.

Vakwegura here vanoda vhitamini B-12 yakawanda?

Vakwegura vakuru vari muboka rezera iro rinonyanya kushomeka muvhitamini B-12. Sezvo iwe paunenge uchikwegura, yako yekugaya system haina kuburitsa yakawanda asidhi. Izvi zvinoderedza kugona kwemuviri wako kutora vitamini B-12.

Sangano reNational Health and Nutrition Examination Survey rakawana kuti vanopfuura vatatu muzana vevakuru vanopfuura makore makumi mashanu vane mwero wakaderera wevitamini B-12. Ongororo iyi zvakare inoti inosvika makumi maviri muzana yevakuru vakura vanogona kunge vaine muganho huwandu hwevhitamini B-12.

Uchapupu hunoratidza kuti vhitamini B-12 ine mabhenefiti mazhinji kune vanhu sezvavanokwegura. Inogona:

• deredza njodzi yako yekurwara kwemoyo uye sitiroko
• batsira ndangariro yako
• kupa dziviriro kubva kuAlzheimer's disease
• kunatsiridza mwero wako

Kuongororwa kwekushomeka kweB-12

Iwe unofanirwa kuziva vhitamini B-12 mukudya kwako, asi iwe haufanire kunyanyo kunetseka nezve kana usiri muboka rine njodzi. Sezvo nezvakawanda zvinovaka muviri, zviri nani kana iwe ukagona kuwana vhitamini B-12 iwe yaunoda kubva pane chikafu chaunodya. Kune zvitoro zvakakwana zvevhitamini B-12, idya chikafu chakakomberedzwa chinosanganisira:

• nyama
• hove
• mazai
• zvigadzirwa zvemukaka

Ongororo yeropa yakapusa inogona kuona mazinga B-12 mumuviri wako. Kana zvitoro zvako zvakaderera, chiremba wako anogona kukunyorera chekuwedzera. Supplemental vhitamini B-12 inowanikwa mupiritsi fomu, mumapiritsi anonyungudika pasi perurimi, uye mune gel raunoshandisa mukati memhino dzako. Mune zvimwe zviitiko, chiremba wako anogona kukurudzira kushandisa majekiseni kuwedzera yako vhitamini B-12 mazinga.