Cov kws paub txog zaub mov noj thiab kev noj qab haus huv, New York City cov khoom noj khoom haus thiab cov kws paub txog kev noj qab haus huv Samantha Cassetty (Samantha Cassetty, MS, RD) tau soj ntsuam kev kho mob ntawm tsab xov xwm no.
Vitamin B12 ua lub luag haujlwm tseem ceeb hauv ntau lub cev ua haujlwm, xws li ua cov qe ntshav liab thiab txhawb nqa lub paj hlwb.
Vim qhov tseem ceeb ntawm B12, ntau tus neeg xaiv los ntxiv nws. Nov yog cov ntaub ntawv hais txog cov kev mob tshwm sim ntawm cov tshuaj vitamin B12 koj yuav tsum tau noj thiab seb koj puas yuav noj cov ntaub ntawv ntau dhau.
Natalie Allen, tus kws kho mob tus kws tshaj lij ntawm biomedical sciences ntawm Missouri State University, tau hais tias nws tsis zoo li leej twg yuav haus B12 ntau dhau.
Lub Tsev Haujlwm Saib Xyuas Tshuaj tsis tau txiav txim siab qhov txwv siab tshaj ntawm B12 kom tsawg, vim tias kev tshawb fawb tau pom tias kev noj ntau dhau ntawm B12 los ntawm cov zaub mov lossis tshuaj ntxiv tsis muaj teebmeem rau kev noj qab haus huv.
Lub sij hawm kho mob: Qhov siab tshaj plaws tau txais kev tso cai yog qib siab tshaj plaws ntawm cov khoom noj khoom haus, uas yuav tsis ua rau muaj kev phom sij rau tib neeg feem coob.
Vitamin B12 yog dej-soluble vitamin, uas txhais tau hais tias nws yog soluble nyob rau hauv dej thiab sai sai absorbed los ntawm lub cev. Allen tau hais tias nws khaws cia rau hauv daim siab, thiab txhua lub cev uas koj tsis siv yuav raug tso tawm los ntawm cov zis. Txawm tias thaum noj tshuaj ntau, koj lub cev tsuas tuaj yeem nqus tau ib feem ntawm cov tshuaj B12. Piv txwv li, tus neeg noj qab haus huv noj 500 mcg ntawm qhov ncauj B12 tshuaj yuav tsuas nqus tau li 10 mcg.
Sheri Vettel, tus kws kho mob sau npe ntawm Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv, tau hais tias txawm tias tsis tshua muaj, B12 qib hauv kev kuaj ntshav yuav nce siab.
Serum B12 qib ntawm 300 pg / mL thiab 900 pg / mL yog suav tias yog ib txwm, thaum qib siab tshaj 900 pg / mL yog suav tias yog siab.
Yog tias koj qib B12 nce siab, koj tus kws kho mob tuaj yeem ua lwm yam kev ntsuam xyuas los txiav txim qhov ua rau hauv qab.
Allen tau hais tias cov kev mob tshwm sim ntawm cov vitamin B12 supplementation yog tsawg thiab tsuas yog tshwm sim thaum B12 txhaj, es tsis yog tshuaj rau qhov ncauj. Kev txhaj tshuaj vitamin B12 feem ntau yog siv los kho cov neeg tsis muaj peev xwm nqus tau B12 txaus.
Allen tau hais tias qhov nqus ntawm B12 txhaj tshuaj yog siab dua li kev noj tshuaj, uas yog vim li cas nws ua rau muaj kev phiv.
Qhov pom zoo txhua hnub ntawm cov vitamin B12 yog tib yam rau cov txiv neej thiab poj niam, tab sis nws txawv raws hnub nyoog. Qhov no yog kev sib cais:
Cov lus ceeb toom tseem ceeb: Cov poj niam cev xeeb tub thiab pub niam mis xav tau cov vitamin B12 ntau dua los tswj lawv tus kheej thiab cov menyuam hauv plab loj hlob lossis pub niam mis. Cov poj niam cev xeeb tub xav tau 2.6 mcg ntawm vitamin B12 ib hnub, thaum cov poj niam pub niam mis xav tau 2.8 mcg.
Allen tau hais tias feem ntau cov neeg tuaj yeem tau txais cov vitamin B12 txaus los ntawm lawv cov khoom noj, yog li tsis tas yuav muaj kev ntxiv ntxiv. Qee pawg yuav tau txais txiaj ntsig los ntawm B12 tsis txaus lossis xav tau kev pab ntxiv. Cov no suav nrog:
Txawm hais tias tsis muaj qhov txwv siab tshaj rau tus nqi ntawm cov vitamin B12 koj tuaj yeem noj, muaj cov lus pom zoo siv dav dav.
Piv txwv li, Vegetarian Nutritional Diet Practice Group pom zoo tias cov neeg tsis noj nqaij xav txog kev ntxiv nrog 250 mcg ntawm B12 ib hnub twg.
Ua ntej pib ib qho ntxiv, thov tham txog koj cov kev noj haus thiab keeb kwm kev noj qab haus huv nrog koj tus kws kho mob lossis kws kho mob sau npe los txiav txim seb cov tshuaj twg koj xav tau thiab koj yuav tsum noj npaum li cas.
Lub Tsev Haujlwm Saib Xyuas Tshuaj tsis tau txiav txim siab qhov txwv siab tshaj ntawm B12 kom tsawg, vim tias kev tshawb fawb tau pom tias kev noj ntau dhau ntawm B12 los ntawm cov zaub mov lossis tshuaj ntxiv tsis muaj teebmeem rau kev noj qab haus huv.
Cov kev mob tshwm sim ntawm B12 supplementation yog tsawg, tab sis yuav tshwm sim thaum tau txais B12 txhaj tshuaj. Vim muaj qee yam mob uas cuam tshuam kev nqus, qee tus neeg yuav xav tau ntxiv B12. Sib tham nrog koj tus kws kho mob lossis kws kho mob sau npe seb koj puas yuav tsum tau ntxiv B12 thiab koj yuav tsum noj npaum li cas.