Vitamin B12 wani muhimmin sinadari ne ga jikin dan adam domin yana iya tabbatar da ci gaban kwayoyin jajayen jini (RBC) da kuma ci gaban DNA. "Bitamin ne mai narkewa da ruwa wanda, tare da folic acid, yana taimakawa wajen samar da jajayen ƙwayoyin jini a jikinmu, yana tabbatar da isasshen iskar oxygen da zagayawa," in ji Lavleen Kaur, wanda ya kafa kuma babban masanin abinci na Diet Insight.
Duk da haka, jiki ba zai iya samar da wannan mahimmancin gina jiki ba, don haka yana buƙatar a biya shi ta hanyar abinci da / ko wasu kari.
Amma mutane da yawa suna tunanin cewa samun tushen asalin bitamin B12 ya dace kawai ga waɗanda ke bin abincin da ba na cin ganyayyaki ba. Shin wannan yana nufin cewa masu cin ganyayyaki dole ne kawai su dogara ga abubuwan da ake buƙata don samun wannan muhimmin bitamin?
"Ana samun wadataccen ma'adinan bitamin B12 a cikin kasa, idan dabba ta ci tsire-tsire, kai tsaye ta kan cinye kasar da ke jikin shukar, da zarar mutum ya ci naman dabba, a kaikaice mutum zai samu bitamin B12 daga kasar shuka," in ji Kaur.
"Duk da haka," in ji ta, "ƙasarmu tana cike da sinadarai, taki da magungunan kashe qwari masu cutarwa. Ko da mun koma ga tushen shuka irin su dankalin turawa, tumatir, radishes ko albasa; ba za mu iya samun bitamin B12 daga gare su ba. Wannan saboda muna tsaftace su sosai don tabbatar da cewa ba a bar wani datti a kan kayan lambu ba Bugu da ƙari, mun daina wasa da ƙasa ko aikin lambu, don haka babu wata alaƙa kai tsaye tsakanin ƙasa mai wadata da bitamin B-12 da mu. ta ya shaida wa indianexpress. com.
Idan jiki bai sami isasshen bitamin B12 ba, zai haifar da ƙarancin jajayen ƙwayoyin jini da ƙarancin iskar oxygen. Rashin isashshen iskar oxygen na iya haifar da wahalar numfashi, rashin kuzari, da jin gajiya da gajiya.
"Da zarar mun fara fuskantar daya daga cikin wadannan alamomin, za mu yi shakka ko muna cin abinci mai kyau, motsa jiki sosai, ko kuma yin la'akari da wasu abubuwa daban-daban. Amma tushen matsalar na iya zama rashin bitamin B12," in ji ta.
Ta kara da cewa idan ba a samu jajayen kwayoyin halittar jini daidai da siffa ba, wasu matsaloli na iya haifar da su. Misali, idan kwayar jinin jajayen jini suka yi girma daidai gwargwado a cikin kasusuwan kasusuwan mu, muna iya fama da wani yanayin da ake kira anemia megaloblastic. A takaice dai, kwayoyin jajayen jini ne ke da alhakin jigilar iskar oxygen a cikin jiki. Anemia yana faruwa ne lokacin da adadin jajayen ƙwayoyin jinin jikinka ya yi ƙasa fiye da yadda aka saba. "Wannan yana nufin cewa rashin bitamin B12 na iya cutar da jijiyoyin ku, ya lalata ƙwaƙwalwarku da iyawar ku," in ji Kaul.
Wani alamar rashin lafiyar bitamin B12 shine tausasawa ko tingling, raunin tsoka, da wahalar tafiya. "Vitamin B12 ne ke da alhakin samar da wani nau'i mai kitse a kusa da jijiyoyinmu. Rashin wannan bitamin ba zai samar da alluna masu karfi da ke haifar da matsalolin haɗin jijiyoyi ba," in ji Kaul.
Bugu da kari, bitamin B12, folic acid, da kuma bitamin B6 suna samar da amino acid na musamman da ake kira homocysteine, wanda ake amfani da shi don yin furotin. Ta ce hakan na taimakawa wajen gujewa toshewar jini a magudanar jini.
Ana samun Vitamin B12 galibi a tushen dabbobi, musamman nama da kayan kiwo. An yi sa'a ga masu cin ganyayyaki, abinci na cobalt da ingantattun tushe kuma na iya samar da wannan bitamin da kyau.
Cobalt wani sinadari ne mai mahimmanci ga jikin mutum kuma wani bangaren bitamin B12. Jiki yana buƙatar cobalt don tallafawa haɓakawa da kiyayewa. Abubuwan da ke cikin cobalt a cikin abinci ya dogara da ƙasar da ake shuka tsire-tsire. Wasu kayan abinci masu arziki a cikin cobalt sun haɗa da goro, busassun 'ya'yan itace, madara, kabeji, ɓaure, radishes, hatsi, kifi, broccoli, alayyafo, mai mai sanyi, da sauransu.
Ƙara yawan samar da cobalt da ƙarfafa abinci yana da mahimmanci, amma ƙara ƙarfin sha yana da mahimmanci. Wannan shi ne inda lafiyar hanji ke shiga cikin wasa saboda yana da mahimmanci don samun isasshen bitamin da abubuwan gina jiki. Vitamin B12 yana shiga cikin ciki saboda wani furotin da ake kira intrinsic factor. Wannan sinadari yana mannewa ga kwayoyin halittar bitamin B12, wanda ke sa ya zama mai saukin shiga jini da kwayoyin halitta.
"Idan jikinka bai samar da isassun abubuwan ciki ba, ko kuma idan ba ka cinye isasshen abinci mai arziki a cikin bitamin B12, za ka iya haɓaka rashi. Don haka, yana da mahimmanci don kiyaye hanji mai tsabta da lafiya don gina abubuwan ciki don ginawa. daidai shayar da bitamin B12 don haka, don Allah a tabbatar da gano tushen kuma a magance duk wata matsala da ta shafi hanji, kamar acidity, maƙarƙashiya, kumburi, flatulence, da dai sauransu. " ta bayyana.
"Saboda rashin lafiyar alkama, illar tiyata ko yawan amfani da antacids ko wasu magungunan ciwon sukari ko PCOD, sha ko shan taba, da dai sauransu, ya zama ruwan dare a gare mu mu fuskanci matsalolin hanji lokacin da muka tsufa. Waɗannan wasu matsaloli ne na yau da kullun waɗanda ke haifar da rashin lafiya. Ta kara da cewa, yana kawo cikas ga al'amuran cikin gida.
Musamman jarirai, masu juna biyu ko masu shayarwa, da duk wanda ke cikin hadarin rashin abinci mai gina jiki ya kamata su ci gaba da lura da abincin su don tabbatar da cewa sun sami isasshen bitamin B12 yayin da suke da lafiyayyen hanji. Hanya mafi kyau don kiyaye hanjin ku lafiya shine fara salon rayuwa mai kyau na cin danyen kayan lambu mintuna 30 kafin abinci tare da tabbatar da ingantaccen ci gaban probiotics.
"Abu mafi mahimmanci shi ne cewa muna buƙatar sake farfado da haɗin gwiwar ƙasa tsakanin ƙasa da mu. Kada ku hana 'ya'yanku yin wasa a cikin laka, gwada aikin lambu a matsayin abin sha'awa ko kuma kawai ƙirƙirar yanayi mai tsabta, "in ji ta.
"Idan kuna da rashi na bitamin B12 kuma yana da larura da likitan ku ya tsara, to ya kamata ku ci gaba. Duk da haka, ta hanyar gano tushen dalilin da kuma jagorancin salon rayuwa mai kyau, za ku iya ƙoƙarin rage dogara ga waɗannan kari da kwayoyi , " in ji ta.