Vitamin B12 Dosage: Iwe Unofanira Kutora Zvakadii pazuva?

Zvemukati

• Nei uchida vhitamini B12?
• Mazano akataurwa
• Vakuru vari pasi pemakore makumi mashanu
• Vakuru vanopfuura makore makumi mashanu
• Vakadzi vane pamuviri
• Vakadzi vanoyamwisa
• Vezvirimwa uye vegans
• B12 yesimba rakagadziriswa
• B12 yekurangarira uye nemanzwiro
• Zvinogona kuitika mhedzisiro
• Chinokosha

Mhedziso

Vitamini B12 chinhu chinogadziriswa nemvura-icho chinodikanwa kune akawanda maitiro akakosha mumuviri wako.

Iyo yakanaka dhitamini revhitamini B12 inosiyana zvichienderana nehunhu hwako, zera, uye zvikonzero zvekuzvitora.

Ichi chinyorwa chinoongorora humbowo huri kumashure kwemadosi akakurudzirwa eB12 kune vanhu vakasiyana uye mashandisiro.

Nei uchida vhitamini B12?

Vitamin B12 chinhu chakakosha chinovaka muviri chinotamba chakakomba mune akati wandei maitiro emuviri wako.

Izvo zvinodiwa kune chaiyo tsvuku sero kugadzirwa kwemasero, kuumbwa kweDNA, tsinga basa, uye metabolism (1).

Vitamin B12 inoitawo basa rakakosha mukuderedza mwero weamino acid inonzi homocysteine, mazinga epamusoro ayo akabatanidzwa nemamiriro asingagumi sehosha yemwoyo, sitiroko, uye Alzheimer's ().

Uyezve, vhitamini B12 yakakosha mukugadzirwa kwesimba. Zvisinei, parizvino hapana humbowo hwekuti kutora B12 zvinowedzera zvinowedzera masimba muvanhu vasina kukwana mune chinovaka ().

Vitamini B12 inowanikwa zvakanyanya mune zvigadzirwa zvemhuka, zvinosanganisira nyama, hove, zvigadzirwa zvemukaka, uye mazai. Inowedzerwawo kune zvimwe zvinogadzirwa zvekudya, senge mukaka wezviyo uye mukaka wenondairy.

Nekuti muviri wako unogona kuchengeta B12 kwemakore akati wandei, kushomeka kwakakomba kweB12 hakuwanzoitika, asi kusvika pa26% yevagari vanogona kushomeka zvishoma. Nekufamba kwenguva, kushomeka kweB12 kunogona kutungamira kumatambudziko senge anemia, kukuvara kwenzara, uye kupera simba.

Vitamin B12 kushomeka kunogona kukonzerwa nekusawana zvakakwana zvevhitamini iyi kuburikidza nedhayeti yako, matambudziko nekuimedza, kana kutora mushonga unokanganisa kudyiwa kwayo ().

Zvinhu zvinotevera zvinogona kukuisa padanho repamusoro rekusawana zvakakwana vitamini B12 kubva mukudya chete (,):

• kutevera chikafu chemuriwo kana vegan
• kuva pamusoro pemakore makumi mashanu ekuberekwa
• kusagadzikana kwepamuviri, kusanganisira chirwere cheCrohn uye chirwere chechiliac
• kuvhiyiwa padumbu rekugaya, senge kuvhiya kwekuremerwa kana kutapudza ura
• metformin uye acid-inoderedza mishonga
• chaiwo ekuchinja majini, akadai seMTHFR, MTRR, uye CBS
• kugara uchinwa zvinwiwa zvinodhaka

Kana iwe uri panjodzi yekushomeka, kutora chinowedzera kunogona kubatsira iwe kuzadzisa zvaunoda.

Vitamin B12 chinhu chakakosha chinovaka muviri chinotamba chakakosha mumuviri wako. Inonyanya kuwanikwa mune zvigadzirwa zvemhuka, uye vamwe vanhu vanogona kunge vari panjodzi yekusawana zvakakwana kubva pakudya chete.

Mazano akataurwa

Iyo inokurudzirwa kudya kwezuva nezuva (RDI) yevhitamini B12 kune vanhu vanopfuura gumi nemana ndeye 2.4 mcg (1).

Nekudaro, iwe ungangoda kutora zvakanyanya kana zvishoma, zvinoenderana nezera rako, mararamiro, uye chaiwo mamiriro.

Ziva kuti iyo muzana yevhitamini B12 muviri wako unogona kutora kubva kune zvinowedzera haina kunyanya kukwirira - zvinofungidzirwa kuti muviri wako unongotora 10 mcg ye500-mcg B12 yekuwedzera ().

Heano mamwe mazano eB12 madheji emamwe mamiriro ezvinhu.

Vakuru vari pasi pemakore makumi mashanu

Kune vanhu vanopfuura gumi nemana, iyo RDI yevhitamini B12 iri 2.4 mcg (1).

Vanhu vazhinji vanosangana nechinodiwa ichi kuburikidza nedhayeti.

Semuenzaniso, kana iwe ukadya mazai maviri pakudya kwemangwanani (1.2 mcg yeB12), 3 ounces (85 gramu) yetuna yekudya kwemasikati (2.5 mcg yeB12), uye 3 ounces (85 gramu) yemombe yekudya kwemanheru (1.4 mcg yeB12 ), iwe waizodya zvinopfuura zvakapetwa zvako zvezuva nezuva zveB12 zvinodiwa (1).

Naizvozvo, kuwedzera neB12 hakukurudzirwe kune vanhu vane hutano mune iri zera boka.

Zvisinei, kana iwe uine chimwe chezvinhu zvakatsanangurwa pamusoro apa chinokanganisa kudya kwevhitamini B12 kana kutora, iwe ungangoda kufunga nezve kutora chinowedzera.

Vakuru vanopfuura makore makumi mashanu

Vakwegura vanokanganisa kushomeka kwevhitamini B12. Nepo vashoma vashoma vechidiki vasina kukwana muB12, vanosvika 62% yevakuru vanopfuura makore makumi matanhatu nemashanu vane mashoma pane akanakisa eropa mazinga eichi chinovaka (, 9).

Sezvo iwe paunenge uchikwegura, muviri wako unowanzoita mushoma mudumbu acid uye nechomukati chinhu - zvese izvi zvinogona kukanganisa kunwiswa kwevhitamini B12.

Dumbu asidi inodiwa kuti uwane iyo vhitamini B12 inowanikwa zvakasikwa muchikafu, uye chinhu chemukati chinodikanwa kuti chiiswe.

Nekuda kweiyi yakawedzera njodzi yekushaiwa kwakashata, iyo National Academy yeMishonga inokurudzira kuti vanhu vakuru vanopfuura makore makumi mashanu vanosangana nezvakawanda zvevitamin B12 zvavanoda kuburikidza nezvokuwedzera uye chikafu chakakomberedzwa (1).

Mune imwechete-masvondo masere kudzidza muvanhu vakuru zana, kuwedzera ne500 mcg yevhitamini B12 yakawanikwa yakagadzirisa mwero weB12 mu90% yevatori vechikamu. Doses yepamusoro inosvika kusvika chiuru mcg (1 mg) inogona kudikanwa kune vamwe ().

Vakadzi vane pamuviri

Vakadzi vane pamuviri vane zvishoma zvishoma vhitamini B12 inoda kupfuura huwandu hwevanhu.

Kuderera kwemadzimai evhitamini iyi kwakabatanidzwa nehurema hwekuzvarwa muvacheche ().

Pamusoro pezvo, kuongororwa kukuru kwakaratidza kuti kushomeka kweB12 kunoenderana nenjodzi yepamusoro yekuzvarwa nguva isati yakwana uye huremu hwekuzvarwa muvana vachangozvarwa ().

Naizvozvo, iyo RDI yevhitamini B12 panguva yekuzvitakura ndeye 2.6 mcg. Iyi nhanho inogona kusangana kuburikidza nekudya kwega kana uine prenatal vhitamini (1).

Vakadzi vanoyamwisa

Vitamin B12 kushomeka kwevana vanoyamwiswa vacheche kwakabatanidzwa mukukura kunonoka ().

Pamusoro pezvo, kushomeka kweB12 muvacheche kunogona kutungamira mukushatirwa, kuderera kwechido, uye kutadza kubudirira ().

Nezvikonzero izvi, iyo RDI yevhitamini iyi yekuyamwisa vakadzi yakakwira kupfuura iyo yevakadzi vane nhumbu - kureva 2.8 mcg (1).

Vezvirimwa uye vegans

Vitamin B12 kurudziro haina kusiyana kune vanhu vanotevera chikafu-chakavakirwa kudya.

Nekudaro, iyo RDI ye2.4 mcg yevanhu vari pasi pemakore makumi mashanu ekuberekwa yakanyanya kuomarara kusangana pane yemuriwo kana vegan chikafu (1).

Mukuwongorora makumi mana ezvidzidzo zvevhitamini B12 mune vezvinodyiwa, vanosvika 86.5% yevakuru vezvirimwa - kusanganisira vakuru - vakawanikwa vaine huwandu hwakaderera hwevhitamini B12 ().

Ikozvino parizvino hapana kurudziro yehurumende yeB12 yekuwedzera madosi kune vadyi.

Zvisinei, kumwe kuongorora kunoratidza kuti madosi anosvika ku6 mcg yevhitamini B12 pazuva inogona kukodzera vegans ().

B12 yesimba rakagadziriswa

Kunyangwe vhitamini B12 inowanzo kutorwa kuti iwedzere masimba emagetsi, humbowo hunoratidza kuti B12 inowedzera inovandudza mwero wesimba muvanhu vasina kushaikwa inoshaikwa.

Nekudaro, zvinowedzera zveB12 zvakawanikwa kuvandudza masimba emagetsi kune avo vasina kukwana mune chinovaka ().

Imwe ongororo yakakurudzira kuti avo vane vhitamini B12 kushomeka vanotora 1 mg yevhitamini B12 zuva nezuva kwemwedzi, ichiteverwa nedosi yekuchengetedza ye125-250 mcg pazuva ().

Vanhu vane nyaya dzinotora vhitamini B12, senge idzo dzine chirwere cheCrohn kana dzimwe nyaya dzemudumbu, vanogona kubatsirwa nemajekiseni eB12, ayo anodarika kudiwa kwekutorwa nedhayeti yekugaya ().

B12 yekurangarira uye nemanzwiro

Zvinowanzofungidzirwa kuti kutora vitamini B12 kunogona kukurudzira chiyeuchidzo chako uye mafungiro. Zvisinei, hapana humwe humwe uchapupu hunotsigira dzidziso iyi.

Zvidzidzo zvemhuka zvinoratidza kuti kushomeka kwevhitamini B12 kwave kuchisanganiswa nekukanganisa ndangariro. Asi, parizvino hapana humbowo hwekuti B12 inowedzera inovandudza ndangariro muvanhu vasina kukwana ().

Mukuwongorora kukuru, vhitamini B12 zvinowedzera hazvina zvazvinoita pazviratidzo zvekushushikana munguva pfupi asi zvinogona kubatsira kudzivirira kudzokazve pamusoro penguva refu ().

Iko hakuna chaiwo madosi ekurudziro eB12 ekuwedzera ekuita kwepfungwa kana manzwiro.

Yakanakisa dosing yevhitamini B12 inosiyana nezera, mararamiro, uye zvekudya zvinodiwa. Kurudziro yevakuru ndeye 2.4 mcg. Vakwegura vakuru, pamwe nevakadzi vane pamuviri uye vanoyamwisa, vanoda madosi epamusoro.

Zvinogona kuitika mhedzisiro

Vitamini B12 i-mvura-inogadziriswa vhitamini, zvichireva kuti muviri wako unoburitsa zvausingade mune yako weti.

Nemhaka yekuti haina njodzi, hapana chinoregererwa chepamusoro chinwiwa (UL) chakagadzirirwa vhitamini B12. UL inoonekwa seyakanyanya huwandu hwechinhu chinogona kutorwa zvakachengeteka pasina mhedzisiro.

Nekudaro, vhitamini B12 yakaratidzirwa kukonzera isingawanzo mhedzisiro mhedzisiro mune zvimwe zviitiko.

Vitamin B12 majekiseni anogona kutungamira kune mamiriro eganda, senge acne uye dermatitis (mapundu) ().

Mahombekombe epamusoro eB mavitamini anopfuura chiuru chemcg akave zvakare akabatana nematambudziko muvanhu vane chirwere cheitsvo ().

Zvakare, akanyanya kukwirisa ropa mazinga eB12 mumadzimai aive akabatana nenjodzi yakakura ye autism muvana vavo ().

Kunyangwe madosi epamusoro evhitamini B12 ekuwedzera ave akabatanidzwa kune zvisingawanzo mhedzisiro mune vamwe vanhu, zvinowanzo chengeteka, uye parizvino hapana chakakurudzirwa huwandu hwakawanda hweiri vhitamini.

Chinokosha

Vitamin B12 chinhu chinovaka muviri chinotamba mabasa akakosha mumuviri wako.

Iyo RDI yevhitamini B12 inotangira kubva ku 2.4 mcg yevakuru kusvika ku2.8 mcg yevakadzi vanoyamwisa.

Vazhinji vanhu vanosangana nezvinodiwa kuburikidza nedhayeti chete, asi vakura vanhu vakuru, vanhu vari pazvirimwa zvakaomarara-zvinodyiwa, uye avo vane kusagadzikana kwekugaya vanogona kubatsirwa kubva kune zvinowedzera, asi madosi anosiyana zvichienderana nezvinodiwa nemunhu.