Vitamin B12 Chikafu cheVarimi

Zvemukati

• Wepamusoro vhitamini B12 chikafu chevanodya nyama
• Zvigadzirwa zvemukaka
• Mazai
• Kudya kwakasimbiswa
• Mbiriso yezvokudya
• Nori
• Shitake howa
• Hutano mabhenefiti eB12
• Ngozi uye zvinetso
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Vitamini B12 Vitamini yakakosha yemasero. Izvo zvakakosha kuti uchengetedze tsinga dzako, masero eropa, uye DNA zvine hutano.

Zvigadzirwa zvemhuka zvakasikwa zvine vhitamini iyi. Nyama, mukaka, uye mazai ndiwo manyuko akanaka.

Zvekudyara-zvinodyiwa hazviite zvakasikwa zvine B12, saka vanhu vanotevera chikafu chemidziyo kana vegan chikafu vanofanirwa kuona kuti vanowana zvakakwana zuva rega rega kuti vadzivise kushomeka.

Kushayikwa kwevhitamini B12 kunogona kutungamira kune zvakakomba mhedzisiro yehutano, senge yakaipa anemia.

Nepo varimi vezvirimwa uye vegans vachida kufunga zvakanyanya nezvekuti yavo vhitamini B12 iri kubva kupi, kuchine zvakawanda zvakasarudzika sarudzo. Verenga pamusoro kuti udzidze zvimwe.

Wepamusoro vhitamini B12 chikafu chevanodya nyama

Vezvirimwa vane sarudzo dzinoverengeka dzemanyuko eB12. Izvi zvinosanganisira mazai uye zvigadzirwa zvemukaka, zvakaita semukaka uye chizi.

Vegans vane yakanyanya mashoma runyorwa rweasarudzo. Kudya kwakasimbiswa, kana avo vane yakawedzera vhitamini B12, inzvimbo huru.

Zvekudya zvakasikwa senge mbiriso yekudya zvinovaka muviri, mbiriso inopararira, mamwe howa, uye zvimwe algae zvine vhitamini B12.

Pazasi, isu tinotarisisa kune akanakisa masosi evhitamini B12 kune vezvinodyiwa, uye vamwe vegans, futi.

Zvigadzirwa zvemukaka

Kudya zvigadzirwa zvemukaka ndeimwe yenzira dziri nyore dzekuwana vhitamini B12 yakakwana mukudya kwemuriwo.

Iyo Hofisi yeDhiari Statistics inonyora zviri mukati zveB12 mune zvinotevera zvigadzirwa zvemukaka:

• 1.2 ma micrograms (mcg) mu 1 mukombe wemukaka wakakora une mafuta, kana 50% yeDaily Value yako (DV)
• 1.1 mcg muma8 ounces eakadzika mafuta yogati, kana 46% yeDV yako
• 0.9 mcg mu1 ounce reSwitzerland chizi, kana 38% yeDV yako

Edza kuva ne yogati nechingwa chako chamangwanani, mukaka semanheru ekunwa, uye zvidimbu zvidimbu zvechizi sechikafu.

Mazai

Imwe sosi yeB12 yevanodya nyama mazai. Rimwe zai rakakura, rakaomeswa rine 0.6 mcg yevhitamini B12, kana 25% yeDV yako.

Mazai akakwirira zvakare muprotein, imwe zvinovaka muviri iyo inogona kunge ichishaikwa mune zvimwe zvinodyiwa zvemuriwo. Dzidza nezvezvinomera zvezvinomera zveprotein pano.

Kuti udye mamwe mazai, edza kuva nemazai akakwenenzverwa kwekuseni, uchiwedzera zai rakaomeswa mumasadhi, uye kugadzira mamwe maomelets kana quiches.

Kudya kwakasimbiswa

Chikafu chakasimbiswa ne vitamini B12 chinogona kukubatsira kuti uwane zvaunoda zvezuva nezuva. Idzi ndidzo sosi inowanikwa zviri nyore yeB12 ine yakanyanya bioavailability yevanodyara uye vegans.

Yakasimbiswa mangwanani emangwanani chisarudzo chikuru. Zviyo zvinowanzo kuve ne25% yeDV pakushanda, asi izvi zvinosiyana pakati pezvikwata. Verenga iwo marongedzo kuti uone kana yako yaunofarira hutano chikafu chemangwanani chainge chawedzera B12.

Kudya kwakasimbiswa kunowanzo kuve nyore kuti muviri wako ucheke, zvinoreva kuti vane bioavailability yakakura. Izvi zvinobatsira muviri kuwana vhitamini B12 zviri nyore.

Mbiriso yezvokudya

Chimwe chikafu chakasimbiswa chine vhitamini B12 mbiriso yekudya. Uku ndiko kuenda-kuchikafu kune vazhinji vanodya nyama uye vegans.

Pamwe pamwe nezvakanaka zvinovaka muviri, mbiriso ine hutano inopa hudzamu hwekunaka pakubika. Vazhinji vanoshandisa mbiriso inovaka muviri kuwedzera cheesy kana nutty kuravira kuzvikafu.

Imwe punipuni ye100% - mbiriso inosimbisa hutano inopa 2.4 mcg yevhitamini B12, kana 100% yeDV.

Edza kuwedzera mbiriso yekudya kune michero yemidziyo, chilis, kana makatari. Kuti uwane chikafu chinopa utano, sasa mbiriso inovaka muviri pane popcorn yemhepo.

Nori

Imwe inobata nori, inonziwo pombi yepepuru, sosi yakanaka yevhitamini B12. Ichi chigadzirwa chealgae chinowanzo kudyiwa munyika dzeAsia.

Chidzidzo chinokurudzira kudya 4 magiramu eakaomeswa nori kusangana nezvinodiwa zvezuva nezuva zvevhitamini B12 kudya.

Unogona kuwana ichi chigadzirwa mumisika yezvikafu yeAsia kana kuzvitenga online. Inoshandiswa muSushi uye inogona kunge iine hutano uye yakapusa tudyo payo yega.

Shitake howa

Kunge nori, mamwe, kusanganisira shitake, ane vhitamini B12. Iwo mazinga akaderera, zvisinei.

Iwe unozofanirwa kudya anenge makumi mashanu magiramu eakaomeswa shitake howa kuzadzisa zvaunoda zvezuva nezuva zvevhitamini B12.

Kunyange iwe usingade kugara uchidya howa hwakawanda mune imwechete - uye zviri nani kusiyanisa sosi yako yeB12 zvakadaro - vanoita sarudzo yakanaka kune avo vanofarira fungi.

Edza kuwedzera howa hune B12 mukubika kwako kwechikafu chinonaka kana chisvusvuro kune imwezve B12 yekuwedzera.

Hutano mabhenefiti eB12

Kudya vitamini B12 kwakakosha pakudya kwako. Vitamin B12 inobatsira kumabasa akakosha mumuviri wako, kusanganisira:

• kuumba nekuparadzanisa masero matsvuku eropa
• kuchengetedza yako tsinga
• kugadzira DNA yako
• kupa muviri wako simba

Iwe haudi yakawanda vhitamini B12 kuchengetedza aya akakosha emuviri mashandiro. Kudya kwako kwezuva nezuva kwevhitamini B12 kunofanirwa kuve kutenderera 2,4 mcg pazuva kana uri mukuru.

Vana vanoda vhitamini B12 shoma. Semuenzaniso, mucheche ari pakati pemwedzi 7 ne12 anongoda 0.5 mcg pazuva. Mwana ari pakati pemakore mana neasere ekuberekwa anongoda 1.2 mcg pazuva.

Mumwe akawana kuti kushomeka kweB12 kwaive kwakajairika pakati pevamwe vanhu, seinotevera:

• 62% yevakadzi vane pamuviri vaishaya
• 25-86% yevana vaive nehurema
• 21-41% yevechiri kuyaruka vaive nekushomeka
• 11-90% yevakuru vakura vaive nehurema

Ngozi uye zvinetso

Zvinowanzoitika matambudziko uye mamiriro anokonzerwa nekushomeka kweB12 anemia anemia, kusagadzikana kwetsinga, uye kutadza kwemasero kupatsanuka.

Kana iwe usina vhitamini B12 yakakwana mumuviri wako, unogona zvakare kuona zvinotevera zviratidzo:

• kukuvara kwetsinga
• kuneta
• kurira maoko nemakumbo
• chiveve
• kushaya simba
• kusaona zvakanaka
• kupindwa nechando
• vangadikitira zvakanyanya
• matambudziko ekufamba
• matambudziko ekugaya
• rurimi rwakaipa

Kana iwe ukawana izvi zviratidzo, taura nachiremba wako. Chiremba wako angangoda kuita mimwe bvunzo kuti aone kana yako B12 mazinga akajairika.

Chinokosha

Vezvirimwa uye vegans vanofanirwa kugara vachirangarira yavo B12 yekudyiwa. Ichi vhitamini chakakosha kwazvo kumuviri uye chinogona kunge chichishaikwa kune avo vasingadye nyama.

Unogona kuwana vhitamini B12 kubva kuzvikafu zvinobva mumhuka zvakaita semukaka nemazai kana kubva kuzvikafu zvakavakirirwa. Howa uye algae zvinogona kunyange kuvhara yako B12 yekudyiwa pane dzimwe nguva.

Ita shuwa kuti unokurukura nzira dzekuwedzera B12 mukudya kwako nachiremba wako uye uwane ako mazinga kuongororwa nguva nenguva kuti uchengetedze hutano hwakakwana.

Iwe unogona kusarudza kutora chinowedzera kuti uone kuti unowana zvakakwana vitamini B12. Izvi zvinowanikwa kutenga online.