Vitamini B12 ndi michere yofunika yomwe matupi athu amafunikira kuti agwire ntchito. Kudziwa za vitamini B12 komanso momwe angapezere wokwanira kwa wamasamba ndikofunikira kwambiri kwa anthu omwe asinthira ku zakudya zochokera ku mbewu.
Bukuli likufotokoza za vitamini B12 komanso chifukwa chake timafunikira. Choyamba, limafotokoza zomwe zimachitika ngati simukupeza zokwanira komanso zizindikiro za kuperewera kuti muyang'ane. Kenako idayang'ana maphunziro okhudzana ndi kuperewera kwa zakudya za vegan komanso momwe anthu adayezera milingo yawo. Pomaliza, amapereka malangizo owonetsetsa kuti mukupeza zokwanira kuti mukhale wathanzi.
Vitamini B12 ndi vitamini yosungunuka m'madzi yomwe imapezeka mwachilengedwe muzanyama monga nyama, mkaka ndi mazira. Mitundu yogwira ntchito ya B12 ndi methylcobalamin ndi 5-deoxyadenosylcobalamin, ndipo zoyambira zomwe zimatha kusinthidwa m'thupi ndi hydroxocobalamin ndi cyanocobalamin.
Vitamini B12 amamangiriridwa ku mapuloteni muzakudya ndipo amafunikira asidi am'mimba kuti amasule kuti thupi lizitha kuyamwa. Zowonjezera za B12 ndi mitundu yazakudya zolimbitsidwa ndi zaulere kale ndipo sizifunikira izi.
Akatswiri amalimbikitsa kuti ana amafunika vitamini B12 kuti athandizire kukula kwa ubongo ndi kupanga maselo ofiira athanzi. Ngati ana sapeza B12 yokwanira, amatha kukhala ndi vuto la vitamini B12, zomwe zingayambitse ubongo kuwonongeka kwamuyaya ngati madokotala sakuwachiritsa.
Homocysteine ​​​​ndi amino acid yochokera ku methionine. Kukwera homocysteine ​​​​ndichiwopsezo cha matenda amtima ndipo kumalumikizidwa ndi matenda monga Alzheimer's, stroke, ndi Parkinson's disease. Anthu amafunikira vitamini B12 yokwanira kuti apewe kuchuluka kwa homocysteine ​​​​, komanso zakudya zina zofunika monga folic acid ndi vitamini B6.
Chifukwa vitamini B12 imapezeka m'zanyama zokha, kuchepa kwa vitamini B12 kumatha kuchitika mwa iwo omwe amadya zakudya zokhala ndi mbewu komanso osamwa zowonjezera kapena kudya zakudya zolimbitsa thupi nthawi zonse.
Pazaka zopitilira 60 zakuyesa kwa vegan, zakudya zokhala ndi mipanda ya B12 zokha ndi zowonjezera za B12 zatsimikizira kukhala magwero odalirika a B12 athanzi labwino, malinga ndi Vegan Society. Amazindikira kuti nyama zambiri zimakhala ndi vitamini B12 wokwanira kuti apewe kuchepa kwa magazi m'thupi komanso kuwonongeka kwa mitsempha, koma nyama zambiri sizipeza vitamini B12 wokwanira kuti achepetse chiopsezo cha matenda a mtima kapena zovuta zapakati.
Njira yophatikizira ma enzymes am'mimba, asidi am'mimba, ndi chinthu chamkati chimalekanitsa vitamini B12 ndi mapuloteni azakudya ndikuthandiza thupi kuyamwa. Ngati ndondomekoyi yasokonezedwa, wina akhoza kukhala ndi chilema. Izi zitha kukhala chifukwa:
Vegetarian Society imanena kuti palibe zizindikiro zokhazikika komanso zodalirika zomwe zimasonyeza kusowa kwa vitamini B12. Komabe, zizindikiro zodziwika bwino za kuperewera ndi izi:
Popeza pafupifupi mamiligalamu 1–5 (mg) a vitamini B12 amasungidwa m’thupi, zizindikiro zimatha kuyamba pang’onopang’ono pakapita miyezi ingapo mpaka chaka chimodzi munthu asanazindikire kuti vitamini B12 akusowa. Komabe, makanda nthawi zambiri amasonyeza zizindikiro za kuchepa kwa vitamini B12 kale kuposa akuluakulu.
Madokotala ambiri amadalirabe kuchuluka kwa magazi a B12 ndi kuyezetsa magazi kuti awone milingo, koma Vegan Society ikunena kuti izi sizokwanira, makamaka kwa odya nyama. Algae ndi zakudya zina za zomera zimakhala ndi ma analogi a B12 omwe amatha kutsanzira B12 yeniyeni poyesa magazi. Kuyeza magazi nakonso kumakhala kosadalirika chifukwa kuchuluka kwa kupatsidwa folic acid kumabisa zizindikiro za kuchepa kwa magazi m'thupi zomwe zingathe kudziwika poyesa magazi.
Akatswiri amati methylmalonic acid (MMA) ndiye chizindikiro chodziwika bwino cha vitamini B12. Kuphatikiza apo, anthu amatha kuyezetsa milingo yawo ya homocysteine ​​​​. Wina atha kulumikizana ndi azaumoyo kuti afunse za kuyezetsa kumeneku.
UK National Health Service imalimbikitsa kuti akuluakulu (zaka 19 mpaka 64) azidya pafupifupi 1.5 micrograms ya vitamini B12 patsiku.
Kuti muwonetsetse kuti mukupeza vitamini B12 wokwanira kuchokera kuzakudya zochokera ku zomera, Vegetarian Society imalimbikitsa zotsatirazi:
B12 imatengedwa bwino pang'onopang'ono, kotero mukamamwa pang'ono, muyenera kumwa kwambiri. Bungwe la Vegetarian Society likuwona kuti palibe vuto kupitilira kuchuluka kovomerezeka, koma imalimbikitsa osapitilira 5,000 micrograms pa sabata. Kuphatikiza apo, anthu amatha kuphatikiza zosankha monga kudya zakudya zolimbitsa thupi komanso zowonjezera.
Amayi omwe ali ndi pakati kapena oyamwitsa ayenera kuonetsetsa kuti ali ndi vitamini B12 wokwanira kuti apatsire mwana wawo. Odya zamasamba okhwima ayenera kufunsa dokotala za kumwa mankhwala owonjezera omwe amapereka vitamini B12 wokwanira pa mimba ndi kuyamwitsa.
Ndikofunikira kudziwa kuti zakudya monga spirulina ndi zitsamba zam'nyanja sizotsimikizirika kuti ndi magwero a vitamini B12, kotero anthu sayenera kukhala pachiwopsezo chokhala ndi kusowa kwa vitamini B12 podalira zakudya izi. Njira yokhayo yowonetsetsa kuti mumadya mokwanira ndikudya zakudya zolimbitsa thupi kapena kumwa zowonjezera.
Anthu omwe akufunafuna zinthu zolimbitsa thupi zokhala ndi ma vegan B12 ayenera kuyang'ana nthawi zonse pakuyika kwake chifukwa zosakaniza ndi njira zopangira zimatha kusiyanasiyana malinga ndi zomwe zili. Zitsanzo za zakudya zamasamba zomwe zingakhale ndi B12 zikuphatikizapo:
Vitamini B12 ndi michere yofunika yomwe anthu amafunikira kuti magazi awo, dongosolo lamanjenje, komanso mtima wawo ukhale wathanzi. Kuperewera kwa Vitamini B12 kumatha kuchitika ngati anthu amadya kwambiri zakudya zochokera ku mbewu popanda kuwonjezera zakudya zolimbitsa thupi kapena zowonjezera. Kuphatikiza apo, anthu omwe ali ndi vuto la kugaya chakudya, okalamba, ndi omwe amamwa mankhwala ena sangatenge B12 moyenera ngakhale akudya nyama.
Kuperewera kwa B12 kumatha kukhala koopsa, kuwopseza thanzi la akulu, makanda, ndi mazira omwe akukulirakulira. Akatswiri monga Vegetarian Society amalimbikitsa kutenga B12 ngati chowonjezera komanso kuphatikiza zakudya zolimbitsa thupi muzakudya zanu. Popeza kuti thupi limasunga vitamini B12, zingatenge nthawi kuti vutolo liyambe, koma mwana akhoza kusonyeza zizindikiro mwamsanga. Anthu omwe akufuna kuti awonedwe mulingo wawo atha kulumikizana ndi othandizira azaumoyo ndipo atha kupempha mayeso a MMA ndi homocysteine.
Plant News ikhoza kupeza ntchito ngati mutagula china chake kudzera pa ulalo watsamba lathu, zomwe zimatithandiza kupereka ntchito yathu yaulere kwa mamiliyoni a anthu sabata iliyonse.
Zopereka zanu zimathandizira ntchito yathu yakubweretserani nkhani zaposachedwa za zomera ndi kafukufuku, ndipo zimatithandiza kukwaniritsa cholinga chathu chodzala mitengo 1 miliyoni pofika chaka cha 2030. Chopereka chilichonse chingathandize kulimbana ndi kudula mitengo ndi kulimbikitsa tsogolo lokhazikika. Tonse pamodzi titha kusintha dziko lathu, thanzi lathu komanso mibadwo yamtsogolo.
Louise ndi katswiri wazakudya zolembetsedwa ndi BANT komanso wolemba mabuku azaumoyo. Iye wakhala akudya zakudya zochokera ku zomera moyo wake wonse ndipo amalimbikitsa ena kuti azidya moyenera kuti akhale ndi thanzi labwino komanso kuti azigwira bwino ntchito. www.headsupnutrition.co.uk