Katswiri wa zakudya ndi thanzi, katswiri wa zakudya ndi thanzi la New York City Samantha Cassetty (Samantha Cassetty, MS, RD) adachita kafukufuku wachipatala m'nkhaniyi.
Vitamini B12 imagwira ntchito yofunika kwambiri m'thupi, monga kupanga maselo ofiira a magazi ndikuthandizira dongosolo lamanjenje.
Chifukwa cha kufunikira kwa B12, anthu ambiri amasankha kuwonjezera. Uwu ndi chidziwitso pazotsatira za vitamini B12 zowonjezera zomwe muyenera kumwa komanso ngati mungatenge zambiri.
Natalie Allen, pulofesa wothandizira pazachipatala ku Missouri State University, adati ndizokayikitsa kuti aliyense angadye kwambiri B12.
Institute of Medicine sinakhazikitse malire apamwamba a kudya kwa B12, chifukwa kafukufuku wasonyeza kuti kudya kwambiri kwa B12 kudzera muzakudya kapena zowonjezera sikukhala ndi zotsatirapo zoyipa pa thanzi.
Nthawi yachipatala: Mulingo wovomerezeka wovomerezeka ndi kuchuluka kwazakudya zopatsa thanzi, zomwe sizingabweretse mavuto aliwonse azaumoyo kwa anthu ambiri.
Vitamini B12 ndi vitamini yosungunuka m'madzi, kutanthauza kuti imasungunuka m'madzi ndipo imatengedwa mwamsanga ndi thupi. Allen adanena kuti amasungidwa m'chiwindi, ndipo thupi lililonse lomwe simuligwiritsa ntchito lidzatulutsidwa kudzera mkodzo. Ngakhale pamlingo waukulu, thupi lanu limangotenga gawo la B12 zowonjezera. Mwachitsanzo, munthu wathanzi yemwe amatenga 500 mcg ya oral B12 supplements amangotenga pafupifupi 10 mcg.
Sheri Vettel, katswiri wodziwa zakudya ku Institute of Comprehensive Nutrition, adanena kuti ngakhale kuti ndizosowa, mlingo wa B12 pakuyesa magazi ukhoza kukwezedwa.
Miyezo ya seramu B12 pakati pa 300 pg/mL ndi 900 pg/mL imatengedwa ngati yachilendo, pomwe milingo yoposa 900 pg/mL imawonedwa ngati yapamwamba.
Ngati B12 yanu ikukwera, dokotala wanu akhoza kuyesa mayesero ena kuti adziwe chomwe chimayambitsa.
Allen adanena kuti zotsatira za vitamini B12 zowonjezera ndizosowa ndipo zimachitika pamene B12 imayikidwa, osati zowonjezera pakamwa. Majekeseni a vitamini B12 amagwiritsidwa ntchito pochiza zofooka mwa anthu omwe sangathe kuyamwa kuchuluka kwa B12 kokwanira.
Allen adati kuchuluka kwa mayamwidwe a jekeseni wa B12 ndikwambiri kuposa kumwa zowonjezera, ndichifukwa chake zimayambitsa zovuta.
Kuchuluka kwa vitamini B12 tsiku ndi tsiku kumakhala kofanana kwa amuna ndi akazi, koma kumasiyana ndi zaka. Ichi ndi chidule:
Zofunika kudziwa: Amayi oyembekezera ndi oyamwitsa amafunikira vitamini B12 wochulukirapo kuti adzisamalira komanso kusamalira mwana yemwe akukula kapena kuyamwitsa wakhanda. Amayi oyembekezera amafunikira 2.6 mcg ya vitamini B12 patsiku, pomwe amayi oyamwitsa amafunikira 2.8 mcg.
Allen adanena kuti anthu ambiri amatha kupeza vitamini B12 wokwanira kuchokera ku zakudya zawo, kotero palibe chifukwa chowonjezera zowonjezera. Magulu ena atha kupindula ndi kuchepa kwa B12 kapena kufunikira kowonjezera. Izi zikuphatikizapo:
Ngakhale palibe malire apamwamba a kuchuluka kwa vitamini B12 komwe mungatenge, pali malingaliro ambiri a mlingo.
Mwachitsanzo, gulu la Vegetarian Nutritional Diet Practice Group limalimbikitsa kuti odyetsera zamasamba aganizire zowonjezera ndi 250 mcg ya B12 patsiku.
Musanayambe chowonjezera chilichonse, chonde kambiranani za zakudya zanu ndi mbiri ya thanzi lanu ndi dokotala wanu kapena wolembetsa zakudya kuti mudziwe zomwe mungafunike komanso kuchuluka kwa zomwe muyenera kumwa.
Institute of Medicine sinakhazikitse malire apamwamba a kudya kwa B12, chifukwa kafukufuku wasonyeza kuti kudya kwambiri kwa B12 kudzera muzakudya kapena zowonjezera sikukhala ndi zotsatirapo zoyipa pa thanzi.
Zotsatira za B12 supplementation ndizosowa, koma zimatha kuchitika mukalandira jakisoni wa B12. Chifukwa cha zinthu zina zomwe zimalepheretsa kuyamwa, anthu ena angafunikire kuwonjezera B12. Kambiranani ndi dokotala wanu kapena wolembetsa zakudya ngati muyenera kuwonjezera B12 ndi kuchuluka kwa zomwe muyenera kumwa.