Vitamine B12 nintungamubiri zingenzi kumubiri wumuntu kuko irashobora gutuma imikurire myiza yuturemangingo twamaraso dutukura (RBC) hamwe niterambere rya ADN. Lavleen Kaur, umwe mu bashinze akaba n'inzobere mu by'imirire muri Diet Insight, yagize ati: "Ni vitamine ikurura amazi, hamwe na aside folike, ifasha mu gukora uturemangingo tw'amaraso atukura mu mubiri, bigatuma okisijene ikwirakwizwa neza kandi ikagenda neza".
Nyamara, umubiri ntushobora gutanga intungamubiri zingenzi, bityo rero ugomba kwishyurwa nimirire hamwe / cyangwa nibindi byongeweho.
Ariko abantu benshi batekereza ko kubona isoko karemano ya vitamine B12 ibereye gusa abakurikiza indyo idafite ibikomoka ku bimera. Ibi bivuze ko ibikomoka ku bimera bigomba kwishingikiriza gusa ku nyongeramusaruro kugirango ubone vitamine y'ingenzi?
Kaur yabisobanuye agira ati: "Amabuye y'agaciro ya vitamine B12 aboneka mu butaka. Iyo inyamaswa irya ibimera, ihita itwara ubutaka ku gihingwa. Umuntu amaze kurya inyama z'inyamaswa, umuntu azabona vitamine B12 mu buryo butaziguye ku butaka bw'ibihingwa".
Yakomeje agira ati: "Icyakora, ubutaka bwacu bwuzuye imiti, ifumbire n’imiti yica udukoko twangiza. Nubwo twahindukirira amasoko y’ibimera nk'ibijumba, inyanya, radis cyangwa igitunguru; ntidushobora kubikuramo vitamine B12. Ibi ni ukubera ko tubisukura neza kugirango tumenye neza ko nta mwanda usigaye ku mboga. Byongeye kandi, twahagaritse gukina n'ubutaka cyangwa ubusitani, bityo rero nta sano ihari iri hagati y'ubutaka bukungahaye kuri vitamine B-12 natwe. " yarabibwiye indianexpress. com.
Niba umubiri utabonye vitamine B12 ihagije, izabyara selile nkeya zitukura hamwe na ogisijeni nkeya. Umwuka wa ogisijeni udahagije urashobora gutera ingorane zo guhumeka, kubura imbaraga, no kumva unaniwe n'umunaniro.
Yagaragaje ati: "Nitumara gutangira kubona kimwe muri ibyo bimenyetso, tuzashidikanya niba turya indyo yuzuye, dukora imyitozo ihagije, cyangwa dutekereza ku bindi bintu bitandukanye. Ariko icyateye iki kibazo gishobora kuba ari ukubura vitamine B12".
Yongeyeho ko iyo uturemangingo tw'amaraso dutukura tudakozwe mu buryo no mu buryo bukwiye, ibindi bibazo bishobora kuvamo. Kurugero, niba uturemangingo twamaraso dutukura dukura mukigero cyamagufwa yacu, dushobora kurwara indwara yitwa anemiya megaloblastique. Muri make, selile yamaraso itukura ishinzwe gutwara ogisijeni mumubiri. Anemia ibaho iyo umubare wamaraso atukura mumubiri wawe ari muke ugereranije nibisanzwe. Kaul ati: "Ibi bivuze ko kubura vitamine B12 bishobora kwangiza imitsi yawe, bikangiza ubwenge bwawe ndetse n'ubushobozi bwo kumenya".
Ikindi kimenyetso cyo kubura vitamine B12 ni kunanirwa cyangwa gutitira, intege nke z'imitsi, no kugora kugenda. Kaul yagize ati: "Vitamine B12 ishinzwe gushiraho urwego rw'ibinure bikikije imitsi yacu. Kubura iyi vitamine ntibizaba ibinini bikomeye bitera ibibazo byo guhuza imitsi."
Byongeye kandi, vitamine B12, aside folike, na vitamine B6 bitanga aside amine idasanzwe yitwa homocysteine, ikoreshwa mu gukora poroteyine. Yavuze ko ibi bifasha kwirinda kumena amaraso mu mitsi.
Vitamine B12 iboneka cyane cyane ku nyamaswa, cyane cyane inyama n’ibikomoka ku mata. Kubwamahirwe kubarya ibikomoka ku bimera, ibiryo bya cobalt hamwe ninkomoko ikomeye birashobora gutanga vitamine neza.
Cobalt ni intungamubiri z'ingenzi ku mubiri w'umuntu kandi ni vitamine B12. Umubiri ukeneye cobalt kugirango ushyigikire iterambere no kubungabunga. Ibigize cobalt mu biryo biterwa nubutaka ibihingwa bikura. Amasoko amwe n'amwe akungahaye kuri cobalt arimo imbuto, imbuto zumye, amata, imyumbati, insukoni, radis, oati, amafi, broccoli, epinari, amavuta akonje, n'ibindi.
Kongera itangwa rya cobalt no gushimangira imirire ni ngombwa, ariko kongera ubushobozi bwo kwinjiza nabyo ni ngombwa. Aha niho ubuzima bwo munda bukinira kuko ni ngombwa muburyo bwiza bwa vitamine nintungamubiri. Vitamine B12 yinjira mu gifu kubera poroteyine yitwa intinsic factor. Iyi miti ifata molekile ya vitamine B12, ikoroha kwinjira mu maraso no mu ngirabuzimafatizo.
"Niba umubiri wawe udatanga ibintu bihagije imbere, cyangwa niba utarya ibiryo bihagije bikungahaye kuri vitamine B12, ushobora kugira ikibazo cyo kubura. Kubwibyo rero, ni ngombwa ko amara agira isuku kandi afite ubuzima bwiza kugirango yubake ibintu byimbere muri kwinjiza neza vitamine B12. Kubwibyo, nyamuneka reba neza intandaro kandi ukemure ibibazo byose bifitanye isano namara, nka acide, impatwe, kubyimba, kubyimba, nibindi ".
"Bitewe na allergie ya gluten, ingaruka zo kubagwa cyangwa gukoresha cyane antacide cyangwa izindi diyabete cyangwa ibiyobyabwenge bya PCOD, kunywa cyangwa kunywa itabi, n'ibindi, ni ibisanzwe kuri twe guhura n'ingorane zo munda iyo dusaza. Ibi ni bimwe mu bibazo bikunze kugaragara ko kwivanga mu bintu by'imbere, biganisha ku bindi bibazo by'ubuzima bwo mu mara ".
Cyane cyane impinja, ababyeyi batwite cyangwa bonsa, numuntu wese ufite ibyago byo kubura imirire bagomba guhora bakurikirana imirire yabo kugirango barebe ko babona vitamine B12 ihagije mugihe bakomeza inzira nziza. Inzira nziza yo gutuma amara yawe agira ubuzima bwiza ni ugutangira ubuzima buzira umuze bwo kurya imboga mbisi iminota 30 mbere yo kurya mugihe harebwa iterambere ryiza rya porotiyotike.
Yasabye ati: "Icy'ingenzi ni uko dukeneye kubyutsa isano iri hagati y’ubutaka natwe. Ntukabuze abana bawe gukina mu byondo, gerageza guhinga nko kwishimisha cyangwa gukora ibidukikije bisukuye."
"Niba ufite vitamine B12 ibuze kandi ari ngombwa byateganijwe na muganga wawe, ugomba rero gukomeza. Icyakora, ushakisha intandaro kandi ukayobora ubuzima buzira umuze, urashobora kandi kugerageza kugabanya kwishingikiriza kuri ibyo byongeweho n'ibinini, "aragira ati.