Vitamini B12 ndi michere yofunika kwambiri m'thupi la munthu chifukwa imatha kutsimikizira kukula bwino kwa maselo ofiira a m'magazi (RBC) komanso kupanga DNA. "Ndi vitamini yosungunuka m'madzi yomwe, pamodzi ndi kupatsidwa folic acid, imathandizira kupanga maselo ofiira a magazi m'thupi mwathu, kuonetsetsa kuti mpweya wa okosijeni ukuyenda bwino," anatero Lavleen Kaur, woyambitsa nawo komanso katswiri wa zakudya za Diet Insight.
Komabe, thupi silingathe kutulutsa michere yofunikayi, chifukwa chake iyenera kulipidwa ndi zakudya komanso/kapena zina zowonjezera.
Koma anthu ambiri amaganiza kuti kupeza gwero lachilengedwe la vitamini B12 ndikoyenera kwa iwo omwe amatsatira zakudya zopanda zamasamba. Kodi izi zikutanthauza kuti odya zamasamba ayenera kudalira zakudya zowonjezera kuti apeze vitamini yofunikayi?
"Mavitamini olemera a vitamini B12 amapezeka m'nthaka. Nyama ikadya zomera, imadya mwachindunji nthaka pachomeracho. Munthu akangodya nyama ya nyama, munthuyo adzalandira vitamini B12 mwachindunji kuchokera ku nthaka ya zomera," adatero Kaur.
"Komabe," adapitirizabe, "nthaka yathu ili ndi mankhwala, feteleza ndi mankhwala ophera tizilombo. Ngakhale titatembenukira ku zomera monga mbatata, tomato, radishes kapena anyezi; mwina sitingathe kupeza vitamini B12 kuchokera kwa iwo. Izi ndichifukwa choti timawatsuka bwino kuti titsimikizire kuti palibe dothi lomwe latsala pamasamba Komanso, tasiya kusewera ndi dothi kapena kulima, kotero palibe kulumikizana mwachindunji pakati pa nthaka yolemera ndi vitamini B-12. ndi ife," adauza indianexpress. com.
Ngati thupi silipeza vitamini B12 wokwanira, limatulutsa maselo ofiira ochepa komanso mpweya wokwanira. Kusakwanira kwa okosijeni kungayambitse vuto la kupuma, kusowa mphamvu, komanso kutopa komanso kutopa.
"Tikangoyamba kukumana ndi zizindikiro zonsezi, tidzakayikira ngati timadya zakudya zoyenera, kuchita masewera olimbitsa thupi mokwanira, kapena kuganizira zinthu zina zosiyanasiyana. Koma chomwe chimayambitsa vutoli chikhoza kukhala kusowa kwa vitamini B12, "adatero.
Iye ananenanso kuti maselo ofiira a magazi akapanda kupangidwa m’njira yoyenera, pamakhala mavuto ena. Mwachitsanzo, ngati maselo ofiira a m’magazi amakula mofanana m’mafupa athu, tingadwale matenda otchedwa megaloblastic anemia. Mwachidule, maselo ofiira a m’magazi ndi amene amayendetsa mpweya wa okosijeni m’thupi lonse. Kuperewera kwa magazi m'thupi kumachitika pamene chiwerengero cha maselo ofiira a m'magazi m'thupi lanu ndi chochepa kuposa nthawi zonse. "Izi zikutanthauza kuti kusowa kwa vitamini B12 kumatha kuvulaza minyewa yanu, kusokoneza kukumbukira kwanu komanso luso la kuzindikira," adatero Kaul.
Chizindikiro china cha kusowa kwa vitamini B12 ndi dzanzi kapena kumva kuwawa, kufooka kwa minofu, komanso kuyenda movutikira. "Vitamini B12 ndi yomwe imayambitsa mapangidwe a mafuta ozungulira mitsempha yathu. Kusowa kwa vitaminiyi sikungapange mapiritsi amphamvu omwe amachititsa kuti pakhale vuto la kugwirizana kwa mitsempha, "adatero Kaul.
Kuonjezera apo, vitamini B12, folic acid, ndi vitamini B6 zimapanga amino acid yapadera yotchedwa homocysteine, yomwe imagwiritsidwa ntchito kupanga mapuloteni. Iye adati izi zimathandiza kuti magazi asatsekeke m’mitsempha.
Vitamini B12 imapezeka makamaka muzoweta, makamaka nyama ndi mkaka. Mwamwayi kwa omwe amadya zamasamba, zakudya za cobalt ndi malo okhala ndi mipanda yolimba zimatha kuperekanso bwino vitaminiyi.
Cobalt ndi gawo lofunikira mthupi la munthu komanso gawo la vitamini B12. Thupi limafunikira cobalt kuti lithandizire chitukuko ndi kukonza. Zomwe zili mu cobalt muzakudya zimadalira nthaka yomwe mbewuzo zimamera. Zakudya zina zomwe zimakhala ndi cobalt zimaphatikizapo mtedza, zipatso zouma, mkaka, kabichi, nkhuyu, radishes, oats, nsomba, broccoli, sipinachi, mafuta ozizira ozizira, ndi zina zotero.
Kuchulukitsa kaphatikizidwe ka cobalt ndi kulimbikitsa zakudya ndikofunikira, koma kukulitsa mphamvu ya mayamwidwe ndikofunikira. Apa ndipamene thanzi la m'matumbo limayamba kugwira ntchito chifukwa ndikofunikira kuti mayamwidwe oyenera a vitamini ndi michere. Vitamini B12 imalowetsedwa m'mimba chifukwa cha mapuloteni otchedwa intrinsic factor. Mankhwalawa amamangiriza ku molekyulu ya vitamini B12, zomwe zimapangitsa kuti zikhale zosavuta kulowa m'magazi ndi ma cell.
"Ngati thupi lanu silipanga zinthu zokwanira zamkati, kapena ngati simudya zakudya zokwanira zokhala ndi vitamini B12, mutha kukhala ndi vuto. Chifukwa chake, ndikofunikira kuti matumbo azikhala oyera komanso athanzi kuti apange kuyamwa koyenera kwa vitamini B12 Pachifukwa ichi, chonde onetsetsani kuti mwapeza zomwe zimayambitsa ndikuthetsa mavuto aliwonse okhudzana ndi matumbo, monga acidity, kudzimbidwa, kutupa, flatulence, ndi zina zambiri. anafotokoza.
"Chifukwa cha gluten ziwengo, zotsatira za opaleshoni kapena kugwiritsa ntchito kwambiri maantacids kapena matenda ena a shuga kapena PCOD mankhwala, kumwa kapena kusuta fodya, ndi zina zotero, ndizofala kwambiri kwa ife kukumana ndi mavuto a m'mimba tikakalamba. Awa ndi ena mwa mavuto omwe amafala kwambiri kusokoneza zinthu zamkati, zomwe zimatsogolera ku zovuta zam'mimba," adawonjezera.
Makamaka makanda, amayi oyembekezera kapena oyamwitsa, ndi aliyense amene ali pachiwopsezo cha kuperewera kwa zakudya m'thupi ayenera kuyang'anira zakudya zawo nthawi zonse kuti atsimikizire kuti apeza vitamini B12 wokwanira ndikusunga matumbo athanzi. Njira yabwino yosungira matumbo anu athanzi ndikuyamba kukhala ndi moyo wathanzi kudya masamba osaphika mphindi 30 musanadye ndikuwonetsetsa kuti ma probiotics akukula bwino.
"Chofunika kwambiri ndi chakuti tifunika kuyambiranso kugwirizana kwapadziko lapansi pakati pa nthaka ndi ife. Musalepheretse ana anu kusewera m'matope, yesani kulima dimba ngati chinthu chosangalatsa kapena kungopanga malo abwino, "adatero.
"Ngati muli ndi vuto la vitamini B12 ndipo ndizofunikira zomwe dokotala wanu wakuuzani, ndiye kuti muyenera kupitiriza. Komabe, mwa kupeza chifukwa chake ndikukhala ndi moyo wathanzi, mukhoza kuyesanso kuchepetsa kudalira kwanu pa zowonjezera izi ndi mapiritsi , "akutero.