B-12: Kurasikirwa nehuremu Chokwadi kana Ngano?

Zvemukati

• Tinowana kupi B-12?
• Njodzi zvinhu
• Kuwana mamwe B-12 mukudya kwako
• Zvokuwedzera
• Kudya
• Tora woenda nazvo

B-12 uye kuonda

Munguva pfupi yapfuura, vhitamini B-12 yakabatanidzwa nekudzikira uremu uye simba rinowedzera, asi izvi zvirevo zvechokwadi here? Vazhinji vanachiremba uye vezvehutano vanotsamira kune kwete.

Vitamini B-12 inoita basa rakakura mune akati wandei emabasa akakosha emuviri, kusanganisira DNA synthesis uye kuumbwa kwemasero matsvuku eropa. Izvo zvinobatsirawo muviri kushandura mafuta nemapuroteni kuva simba uye anobatsira mukuputsika kwemakabohydrate.

B-12 kushomeka kunogona kutungamira kuzvirwere zvakati wandei, kunyanya megaloblastic anemia, iyo inokonzerwa neiyo yakadzika tsvuku masero eropa kuverenga. Chiratidzo chinowanzozivikanwa che megaloblastic anemia ndiko kuneta. Iyi fomu yekushaya ropa, pamwe nezvimwe zvehutano zvine chekuita nekushomeka kweB-12, zvinogona kurapwa nyore nemajekiseni eiyo vhitamini.

Zvinodaidzwa kuti B-12 inogona kuwedzera simba uye kubatsira mukudzikira uremu kunobva mukufungidzira zvisizvo kwekuti mhedzisiro yazvinoita kune vanhu vane megaloblastic anemia ichave yakafanana kune vanhu vane zvakajairika zviyero zvevhitamini B-12.

Tinowana kupi B-12?

Vanhu vazhinji vanowana vhitamini B-12 kuburikidza nechikafu chavo. Iyo vhitamini inowanzovapo mune imwe mhuka mapuroteni-based chikafu, senge:

• hove
• nyama nehuku
• mazai
• mukaka nezvimwe zvinogadzirwa nemukaka

Vezvirimwa masosi eB-12 anosanganisira:

• mimwe miriwo yemiti yakasimbiswa neB-12
• mbiriso yezvokudya (nguva)
• zviyo zvakasimbiswa

Njodzi zvinhu

Sezvo mazhinji B-12 masosi achitorwa kubva kumhuka-based zvinyorwa, kushomeka kunojairika pakati pevanodya nyama uye vegans. Kana iwe ukasadya nyama, hove kana mazai, kudya chikafu chakasimbiswa kana kutora chinowedzera chinogona kukurudzirwa.

Mamwe mapoka evanhu vari panjodzi yekushomeka kweB-12 anosanganisira:

• vakuru vanhu vakuru
• vanhu vane HIV
• vanhu vakavhiyiwa dumbu
• vanhu vane kumwe kusagadzikana kwekugaya, kunyanya chirwere cheCrohn uye chirwere checeliac
• vanhu vanotora proton-pombi inhibitors kana imwe dumbu-asidhi inodzora ye

Chirwere cheCeliac ndiko autoimmune kusagadzikana kunokonzera kusagadzikana kweguteni. Vakwegura vakuru - kana avo vakavhiyiwa mudumbu - kazhinji vane mwero wakaderera wemudumbu acid. Izvi zvinogona kukonzera kudzikiswa kweB-12 kunwiwa kubva kumapuroteni emhuka uye chikafu chakakomberedzwa.

Kune vanhu ava, B-12 inowanikwa mune zvinowedzera zvinogona kunge iri sarudzo iri nani kana ichiwanikwa mune zvinyorwa zvidiki kana jekiseni fomu. Aya mafomu haadi chiito chakafanana chekugaya cheB-12 yekumwiswa sechimiro chinowanikwa muzvikafu zvese kana chikafu chakakomberedzwa. Zvakare, vanhu vanotora chirwere cheshuga drug metformin vari pangozi yakanyanya yekushomeka kweB-12.

Kuwana mamwe B-12 mukudya kwako

Zvokuwedzera

Kune nzira dzakawanda dzevanhu vari panjodzi yekushomeka kweB-12 yekuwedzera mamwe mavhitamini kuchikafu chavo. Kungofanana nechero vhitamini uye zvicherwa pamusika, B-12 zvinowedzerwa zviripo mupiritsi fomu muzvitoro nemumafamasi. B-12 inowanikwawo muvhitamini B-yakaoma zvinowedzera, izvo zvinosanganisa ese masere evhithamini B kuva mubare mumwe chete.

Iwe unogona kuwana mikuru mikuru yeB-12 kuburikidza nejekiseni, inova ndiyo nzira yekuderedza uremu zvivakwa zvinowanzo kupa iyo yekuwedzera. Iyi fomu haina kutsamira padumbu rekugaya kuti isvike.

Vanachiremba vanowanzo kupa majekiseni epamusoro-kupfuura-avhareji madhizaini eB-12 kune vanhu vanoonekwa vaine megaloblastic anemia uye mamwe matambudziko ehutano ane hukama nekushomeka kweB-12. Rudzi urwu rwejekiseni kazhinji runoda mushonga wechiremba.

Kudya

Zvekudya uko B-12 isingawanzo kuvepo, senge zviyo zvekuseni, zvinogona zvakare "kusimbiswa" nevitamini. Kudya kwakasimbiswa kunogona kubatsira kune vanhu vari panjodzi yekushomeka, senge vegans, nekuda kwekutora kwakaderera kubva pakupihwa kwavo chikafu.

Avo vane shanduko yemuviri - senge yakaderedzwa dumbu acid asidi uye / kana kusagadzikana kwekugaya basa - zvichiri kutadza kudzivirira kushomeka kweB-12 nekudya chikafu chakakomberedzwa. Tarisa ruzivo rwehutano pane zvinyorwa zvekudya kuti uone kana yakasimbiswa.

Sangano reNational Institutes of Health (NIH) rinokurudzira 2.4 micrograms (mcg) yevhitamini B-12 pazuva kune chero munhu anopfuura makore gumi nemana. Izvi zvinokurudzirwa kudya kwezuva nezuva zvinogona kuwedzerawo kune avo vane kuderera kwekutora. Iko hakuna mutsauko mukutora kwakakurudzirwa kwevarume nevakadzi. Kubata kunowedzera dhivhosi yakakurudzirwa yevakadzi, zvese panguva yekuzvitakura uyezve kana mushure kana amai vakasarudza kuyamwisa mwana wavo.

Tora woenda nazvo

Seizvo chero chiremba kana wezvekudya anokuudza, hapana mashiripiti ehuremu-kurasikirwa mushonga. Vaya vari kutsvaga kutora hupenyu hune hutano kana kudonhedza mamwe mapaundi vanofanirwa kungwarira zvekuwedzera izvo zvinoti zvinokubatsira kurasikirwa nehuremu pasina hwakakodzera mararamiro ehupenyu kukanganisa dhayeti yako uye tsika yekurovedza muviri.

Nekutenda, hapana njodzi dzakataurwa mukutora muhombe madhayamini eVitamin B-12, saka avo vakaedza majekiseni kudzikisa huremu havafanirwe kunetseka.

Zvisinei, hapanawo humwe uchapupu huripo hunotsigira kudai kuti vitamini B-12 ichakubatsira iwe kuderedza uremu kune avo vasina kushayikwa. Kune avo vane chirwere chinoshomeka, B-12 kurapwa kunogona kusimudzira masimba emagetsi ayo anogona kuwedzera chiitiko uye kusimudzira manejimendi manejimendi.