Vitamin B12 yog ib qho tseem ceeb uas peb lub cev xav tau kev ua haujlwm. Paub txog vitamin B12 thiab yuav ua li cas kom tau txais nws txaus rau tus neeg tsis noj nqaij yog qhov tseem ceeb rau cov tib neeg hloov mus rau kev noj zaub mov zoo.
Phau ntawv qhia no tham txog vitamin B12 thiab vim li cas peb xav tau. Ua ntej, nws piav qhia yuav ua li cas tshwm sim thaum koj tsis txaus thiab cov tsos mob ntawm kev tsis txaus los saib xyuas. Nws tom qab ntawd saib cov kev tshawb fawb txog kev nkag siab ntawm vegan noj zaub mov tsis txaus thiab yuav ua li cas tib neeg sim lawv qib. Thaum kawg, nws muab cov lus qhia kom paub tseeb tias koj tau txais kev noj qab haus huv txaus.
Vitamin B12 yog cov vitamin uas muaj dej-soluble nyob rau hauv cov khoom tsiaj xws li nqaij, mis nyuj thiab qe. Cov ntaub ntawv nquag ntawm B12 yog methylcobalamin thiab 5-deoxyadenosylcobalamin, thiab lawv cov precursors uas tuaj yeem hloov pauv hauv lub cev yog hydroxocobalamin thiab cyanocobalamin.
Vitamin B12 yog khi rau cov protein hauv cov zaub mov thiab xav tau lub plab acid kom tso tawm kom lub cev nqus tau nws. Cov tshuaj B12 thiab cov khoom noj muaj zog tau pub dawb thiab tsis tas yuav tsum tau ua cov kauj ruam no.
Cov kws tshaj lij pom zoo tias cov menyuam yaus xav tau cov vitamin B12 los txhawb kev loj hlob ntawm lub hlwb thiab tsim cov qe ntshav liab noj qab haus huv. Yog tias cov menyuam yaus tsis tau txais B12 txaus, lawv tuaj yeem tsim cov vitamin B12 tsis txaus, uas tuaj yeem ua rau lub hlwb puas lawm yog tias kws kho mob tsis kho lawv.
Homocysteine ​​​​yog ib qho amino acid muab los ntawm methionine. Qhov siab homocysteine ​​​​yog qhov muaj feem cuam tshuam rau cov kab mob plawv thiab tau txuas rau cov kab mob xws li Alzheimer's kab mob, mob stroke, thiab Parkinson's disease. Cov neeg xav tau cov vitamin B12 txaus los tiv thaiv cov qib homocysteine ​​​​siab, nrog rau lwm cov khoom noj tseem ceeb xws li folic acid thiab vitamin B6.
Vim hais tias vitamin B12 tsuas yog muaj kev ntseeg siab hauv cov khoom tsiaj, vitamin B12 tsis muaj peev xwm tshwm sim hauv cov neeg uas noj cov zaub mov nruj me ntsis thiab tsis noj tshuaj lossis tsis tu ncua noj cov zaub mov muaj zog.
Hauv ntau tshaj 60 xyoo ntawm kev sim vegan, tsuas yog B12-fortified zaub mov thiab B12 ntxiv tau ua pov thawj tias yog qhov chaw ntseeg tau ntawm B12 rau kev noj qab haus huv zoo, raws li Vegan Society. Lawv sau tseg tias feem ntau cov vegans tau txais cov vitamin B12 txaus kom tsis txhob muaj ntshav qab zib thiab kev puas tsuaj rau lub paj hlwb, tab sis ntau tus vegans tsis tau txais cov vitamin B12 txaus kom txo lawv cov kev pheej hmoo ntawm kab mob plawv lossis teeb meem xeeb tub.
Cov txheej txheem uas muaj cov enzymes digestive, plab acid, thiab cov khoom hauv lub cev cais cov vitamin B12 los ntawm kev noj cov proteins thiab pab lub cev nqus nws. Yog tias cov txheej txheem no cuam tshuam, ib tus neeg tuaj yeem tsim qhov tsis xws luag. Qhov no tuaj yeem yog vim:
Lub koom haum Vegetarian sau tseg tias tsis muaj cov tsos mob sib xws thiab txhim khu kev qha uas qhia tias tsis muaj vitamin B12. Txawm li cas los xij, cov tsos mob tsis txaus xws li:
Txij li thaum kwv yees li 1-5 milligrams (mg) ntawm cov vitamin B12 tau khaws cia hauv lub cev, cov tsos mob tuaj yeem tshwm sim ntau lub hlis mus rau ib xyoos ua ntej ib tus neeg paub txog qhov tsis muaj vitamin B12. Txawm li cas los xij, cov me nyuam mos feem ntau pom cov tsos mob ntawm vitamin B12 tsis txaus ua ntej tshaj cov laus.
Ntau tus kws kho mob tseem vam khom cov ntshav B12 thiab kev kuaj ntshav los kuaj ntshav, tab sis Vegan Society tau tshaj tawm tias qhov no tsis txaus, tshwj xeeb tshaj yog rau vegans. Algae thiab qee cov zaub mov cog muaj B12 analogs uas tuaj yeem ua raws li B12 tiag tiag hauv kev kuaj ntshav. Kev kuaj ntshav kuj tseem tsis tuaj yeem ntseeg tau vim tias qib folic acid siab npog cov tsos mob ntawm cov ntshav liab uas tuaj yeem kuaj pom los ntawm kev kuaj ntshav.
Cov kws tshaj lij tau hais tias methylmalonic acid (MMA) yog qhov tseem ceeb tshaj plaws ntawm cov vitamin B12. Tsis tas li ntawd, tib neeg tuaj yeem kuaj xyuas lawv cov qib homocysteine ​​​​. Qee tus neeg tuaj yeem tiv tauj lawv tus kws kho mob kom nug txog cov kev sim no.
Lub UK National Health Service pom zoo tias cov neeg laus (19 mus rau 64 xyoo) noj li 1.5 micrograms ntawm vitamin B12 ib hnub twg.
Txhawm rau kom paub tseeb tias koj tau txais cov vitamin B12 txaus los ntawm kev noj zaub mov zoo, lub koom haum Vegetarian pom zoo cov hauv qab no:
B12 yog qhov zoo tshaj plaws absorbed nyob rau hauv me me, yog li tsawg zaus koj noj nws, qhov ntau koj yuav tsum noj. Lub koom haum Vegetarian sau tseg tias tsis muaj kev phom sij ntau tshaj qhov pom zoo, tab sis pom zoo kom tsis pub tshaj 5,000 micrograms hauv ib lub lis piam. Tsis tas li ntawd, tib neeg tuaj yeem sib xyaw cov kev xaiv xws li noj cov khoom noj muaj zog thiab cov tshuaj ntxiv.
Cov poj niam cev xeeb tub los yog pub niam mis yuav tsum xyuas kom meej tias lawv muaj vitamin B12 txaus los kis rau lawv tus menyuam. Cov neeg tsis noj nqaij nruj yuav tsum xyuas nrog lawv tus kws kho mob txog kev noj cov tshuaj uas muaj vitamin B12 txaus rau cev xeeb tub thiab lactation.
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov khoom noj xws li spirulina thiab seaweed tsis yog qhov chaw pov thawj ntawm cov vitamin B12, yog li cov tib neeg yuav tsum tsis txhob pheej hmoo tsim cov vitamin B12 tsis txaus los ntawm kev cia siab rau cov khoom noj no. Tib txoj hauv kev kom tau txais kev txaus txaus yog noj cov zaub mov muaj zog lossis noj cov tshuaj ntxiv.
Cov neeg nrhiav vegan-phooj ywg vitamin B12 fortified cov khoom yuav tsum nco ntsoov xyuas lub ntim raws li cov khoom xyaw thiab cov txheej txheem tsim khoom yuav txawv ntawm cov khoom thiab qhov chaw. Piv txwv ntawm cov zaub mov vegan uas yuav muaj B12 suav nrog:
Vitamin B12 yog ib qho tseem ceeb uas tib neeg yuav tsum tau ua kom lawv cov ntshav, paj hlwb, thiab lub plawv noj qab nyob zoo. Tsis muaj vitamin B12 tuaj yeem tshwm sim yog tias tib neeg noj cov zaub mov feem ntau tsis muaj cov khoom noj uas muaj zog lossis cov tshuaj ntxiv. Tsis tas li ntawd, cov neeg muaj teeb meem digestive, cov neeg laus, thiab cov neeg noj cov tshuaj yuav tsis nqus B12 kom zoo txawm tias thaum noj cov khoom tsiaj.
B12 deficiency tuaj yeem ua rau mob hnyav, hem kev noj qab haus huv ntawm cov neeg laus, menyuam mos, thiab tsim embryos. Cov kws tshaj lij xws li Vegetarian Society pom zoo kom noj B12 ntxiv thiab suav nrog cov khoom noj muaj zog hauv koj cov zaub mov. Txij li thaum lub cev khaws cov vitamin B12, nws yuav siv sij hawm qee lub sij hawm kom tsis muaj peev xwm tsim, tab sis tus me nyuam yuav pom cov tsos mob sai dua. Cov neeg uas xav kuaj lawv cov qib tuaj yeem tiv tauj lawv tus kws kho mob thiab tuaj yeem thov kom kuaj MMA thiab homocysteine ​​​​.
Plant News tuaj yeem khwv tau nyiaj yog tias koj yuav ib yam dab tsi los ntawm qhov txuas ntawm peb qhov chaw, uas pab peb muab peb cov kev pabcuam pub dawb rau ntau lab tus tib neeg txhua lub lis piam.
Koj qhov nyiaj pub dawb pab txhawb peb lub luag haujlwm kom coj koj cov xov xwm tseem ceeb, hloov tshiab thiab tshawb fawb txog tsob ntoo, thiab pab kom peb ncav cuag peb lub hom phiaj ntawm kev cog tsob ntoo 1 lab xyoo 2030. Txhua qhov kev pab cuam tuaj yeem pab tiv thaiv hav zoov thiab txhawb lub neej yav tom ntej. Ua ke peb tuaj yeem ua qhov sib txawv rau peb lub ntiaj teb, peb txoj kev noj qab haus huv thiab cov tiam tom ntej.
Louise yog BANT sau npe noj zaub mov thiab sau phau ntawv kho mob. Nws tau noj cov zaub mov uas cog qoob loo tag nrho nws lub neej thiab txhawb kom lwm tus noj kom zoo rau kev noj qab haus huv thiab kev ua haujlwm zoo. www.headsupnutrition.co.uk