Yakawanda Sei Vitamin B12 Yakawandisa?

Zvemukati

• Mabhenefiti ekuwedzera neVitamin B12
• Kutora Dosi Yakakwira yeB12 Kunobatsira Here Kana Kuti Kunokuvadza?
• Yakawanda Sei B12 Unofanira Kutora?
• Icho Chinokosha

Vitamini B12 chinhu chinogadziriswa nemvura-chinotamba chinotamba zvakanyanya mumuviri wako.

Vamwe vanhu vanofunga kuti kutora yakakwira mizinga yeB12 - pane iyo yakakurudzirwa kudya - kwakanakira hutano hwavo.

Iyi tsika yakatungamira vazhinji kushamisika kuti yakawanda sei vhitamini iyi yakawandisa.

Ichi chinyorwa chinoongorora mabhenefiti ehutano, pamwe nenjodzi dzinogona kutora yekutora megadoses eB12.

Mabhenefiti ekuwedzera neVitamin B12

Hapana mubvunzo kuti vhitamini B12 yakakosha kune hutano.

Ichi chikafu chinogadzirisa mabasa mazhinji mumuviri wako, kusanganisira tsvuku dzeropa maseru, kugadzirwa kwesimba, kuumbwa kweDNA uye kugadziriswa kwetsinga.

Kunyangwe B12 inowanikwa mune zvakawanda zvekudya, senge nyama, huku, hove dzegungwa, mazai, zvigadzirwa zvemukaka uye zviyo zvakasimbiswa, vanhu vazhinji havawani zvakakwana zvevhitamini yakakosha iyi.

Mamiriro ehutano akadai seanoputira ura chirwere (IBD), mimwe mishonga, majini shanduko, zera uye zvekudya zvinorambidzwa zvese zvinogona kubatsira mukuwedzera kudiwa kweB12.

Vitamin B12 kushomeka kunogona kutungamira kumatambudziko akakomba sekukuvara kweitsinga, kupererwa neropa uye kuneta, ndosaka avo vari panjodzi vachifanira kuwedzera yepamusoro B12 yekuwedzera kune yavo yekudya ().

Nepo vanhu vanodya zvakakwana zvakakwana zveB12-zvakapfuma zvekudya uye vachikwanisa kunyatsotora nekushandisa ichi chikafu hazvireve hazvo kuti vanoda kuwedzera, kutora yakawedzera B12 yakabatanidzwa kune mamwe mabhenefiti ehutano.

Semuenzaniso, zvidzidzo zvinoratidza kuti kuwedzera B12 kunogona kubatsira vanhu vasina kushomeka munzira dzinotevera:

• Yakagadziriswa mamiriro: Imwe ongororo yakawana kuti kuwedzera varume vane hutano neB-yakaoma vhitamini ine dosi yakakura yeB12 yakagadziriswa ratidziro yekushushikana uye nekuwedzera mashandiro pane bvunzo dzekuziva ().
• Kuderedza zviratidzo zvekushushikana uye kushushikana: Kurapa neyekuwedzera ine dhivhosi yakakura yeB12 kwemazuva makumi matanhatu yakasimudzira zvakanyanya kushushikana uye zviratidzo zvekushushikana muvakuru kana zvichienzaniswa ne placebo ().

Kunyangwe B12 zvinowedzera zvinowanzo kutorwa kusimudzira masimba emagetsi, parizvino hapana humbowo hunoratidza kuti yakawanda B12 inowedzera simba muvanhu vane huwandu hwakakwana hwevhitamini iyi.

Zvisinei, B12 zvinowedzera zvinogona kuwedzera masimba emagetsi kune avo vasina kukwana, sezvo chikafu ichi chinoita basa rakakosha mukushandura chikafu kuita simba.

B12 chinhu chakakosha chinovaka muviri chakakosha pakuumbwa kwemasero matsvuku eropa, DNA synthesis uye nezvimwe zvakawanda zvakakosha maitiro. Zvekuwedzera zvinogona kubatsira kusimudzira mamood uye kudzikisa zviratidzo zvekushushikana kune avo vasina kukwana muvhitamini iyi.

Kutora Dosi Yakakwira yeB12 Kunobatsira Here Kana Kuti Kunokuvadza?

Sezvo B12 iri vhitamini isina kusanganiswa nemvura, inowanzoonekwa yakachengeteka, kunyangwe pamadhora epamusoro.

Hapana Inotonhorera Yekumusoro Yekudya Chikamu (UL) chakagadzirirwa B12, nekuda kwayo yakaderera mwero wehuturu. UL inoreva mwero wezuva nezuva wevitamini zvisingaite kukonzeresa mhedzisiro muhuwandu hwevanhu.

Ichi chikumbaridzo hachina kugadzirirwa B12 nekuti muviri wako unoburitsa chero chausingashandise kuburikidza neweti yako.

Zvisinei, kuwedzera pamwe nehupamhi hwepamusoro mazinga eB12 ave achibatanidzwa kune mamwe akaipa mhedzisiro.

Ongororo dzinoverengeka dzakaratidza kuti megadoses evhithamini anogona kutungamira kuputika kwemakonzo uye rosacea, mamiriro ezvinhu eganda anokonzera kutsvuka uye kupomba-kuzadza mapundu kumeso.

Asi, zvinofanirwa kucherechedzwa kuti mazhinji ezvidzidzo izvi akatarisana nemajekiseni epamusoro-soro pane zvekuwedzera zvemuromo (, 6,).

Kune zvekare humwe humbowo hunoratidza kuti mwero wakakwira weB12 unogona kutungamira kune zvakashata zvehutano kune avo vane chirwere cheshuga kana chirwere cheitsvo.

Imwe ongororo yakawana kuti vanhu vane chirwere cheshuga nephropathy (kurasikirwa kweitsvo basa nekuda kweshuga) vakasangana nekukurumidza kudzikira mukuita kweitsvo kana vakawedzeredzwa nemavhitamini epamusoro-dose B, kusanganisira 1 mg pazuva reB12.

Uyezve, vatori vechikamu vanogamuchira vhoriyamu B mavitamini ane njodzi huru yekurwadziwa kwemoyo, sitiroko uye kufa, zvichienzaniswa neavo vanogamuchira placebo ().

Chimwe chidzidzo mumadzimai akazvitakura chakaratidza kuti akakwirisa zvakanyanya B12 mazinga nekuda kwevhitamini zvinowedzeredza yakawedzera njodzi ye autism spectrum kusagadzikana muvana vavo ().

Kunyangwe paine humbowo hwekuti kuwedzera neB12 kunogona kukonzera mhedzisiro yehutano husina kunaka, zvidzidzo zvakaratidza kuti zuva nezuva zvinowedzera zvemuromo zvinosvika 2 mg (2,000 mcg) zvakachengeteka uye zvinobudirira pakurapa kushomeka kweB12 ().

Nezve kutaura, zvinokurudzirwa kudya kwezuva nezuva (RDI) vhitamini B12 iri 2.4 mcg kune vese varume nevakadzi, kunyangwe vakadzi vane nhumbu uye vanoyamwisa vane yakanyanya kudikanwa (11).

Kunyangwe paine humwe humbowo hwekuti mwero wakakwira kwazvo weB12 unogona kukonzera hutano hwakashata mune vamwe vanhu, megadoses eiri vhitamini anowanzo shandiswa kuchengetedza nekubudirira kushomeka kweB12.

Yakawanda Sei B12 Unofanira Kutora?

Kune vanhu vane hutano vasina njodzi yekushomeka kweB12, kudya chikafu chakakomberedzwa, chinopa hutano kunofanirwa kupa zvese B12 zvinodiwa nemuviri wavo.

Zvekudya zvevhitamini iyi zvinosanganisira mazai, nyama tsvuku, huku, hove dzegungwa, mukaka, yogati, zviyo zvakasimbiswa, mbiriso yekudya zvinovaka uye mamisi asina mukaka akasimbiswa.

Nekudaro, vanhu vari pamishonga inokanganisa kutora B12, vakadzi vane nhumbu kana vanoyamwisa, vegans uye chero munhu ane chirwere chinokanganisa kutapudzwa kana kuwedzera kudiwa kweB12, vanofanirwa kufunga nezve kutora chinowedzera.

Pamusoro pezvo, humbowo kubva kuongororo yevagari hunoratidza kuti kushomeka kweB12 kune vakura zvakajairika, ndosaka zvichikurudzirwa kuti vanhu vakuru vanopfuura makumi mashanu vatore zvinowedzera ().

Kunyange ma megadoses anosvika ku2,000 mcg achifungidzirwa akachengeteka pakurapa kushomeka kweB12, zvinogara zvakanaka kudzivirira huwandu hwakawanda hwevhitamini, kunyanya kana isingadiwe.

Kunyangwe zuva nezuva zviyero zvepamusoro zveB12 zvisingaite kuti zvikuvadze vanhu vazhinji, mizinga yakakura kwazvo inofanirwa kudzivirirwa kunze kwekunge yakatemwa nachiremba wehutano.

Kana iwe uchifunga kuti unogona kushomeka muB12, taura nachiremba wako, uyo anogona kukurudzira kurapwa kwakakodzera zvichienderana nedanho rako rekushomeka.

Kunyangwe pasina UL yakagadzirirwa B12, kugona kwemuviri wako kutora vhitamini kunoenderana nekuti yakawanda sei inoda.

Semuenzaniso, zvinofungidzirwa kuti chete 10 mcg ye500-mcg B12 yekuwedzera inonyudzwa mukati mevanhu vasina kushomeka ().

Neichi chikonzero, kutora yakakwira mizinga yeB12 hakubatsire vanhu vasina kuwedzera kudiwa.

Kunyangwe iyo yekuwedzera B12 ichidikanwa kune vanhu vane yakawedzera kudiwa kweiyo vhitamini, hazvidiwe kune avo vasina kushomeka kutora yakakwira madosi.

Icho Chinokosha

B12 chinhu chakakosha chinovaka muviri chinonyanya kushandiswa sekuwedzera kwekudya, kunyangwe neavo vasina kushomeka kweB12.

Kunyangwe doses inosvika ku2,000 mcg yevhitamini B12 ichinzi yakachengeteka, zviri nani kutaura nachiremba kuti uone kana kutora chinodikanwa kuchidikanwa.

Vanhu vazhinji vanogona kuzadza yavo B12 zvido kuburikidza nechikafu chine hutano. Vamwe, sevakuru vakuru kana avo vane zvimwe zvinorambidzwa pakudya, vanofanirwa kuwedzera.