Impuguke mu bijyanye n’imirire n’ubuzima, impuguke mu bijyanye n’imirire n’umujyi wa New York Samantha Cassetty (Samantha Cassetty, MS, RD) yakoze isuzuma ry’ubuvuzi kuri iki kiganiro.
Vitamine B12 igira uruhare runini mu mikorere myinshi yumubiri, nko gukora selile yamaraso itukura no gushyigikira sisitemu yimitsi.
Bitewe n'akamaro ka B12, abantu benshi bahitamo kuyuzuza. Aya ni makuru ku ngaruka ziterwa na vitamine B12 ukeneye gufata kandi niba ushobora gufata amakuru menshi.
Natalie Allen, umwarimu wungirije w’ubuvuzi w’ubumenyi bw’ibinyabuzima muri kaminuza ya Leta ya Missouri, yavuze ko bidashoboka ko umuntu uwo ari we wese azarya B12 cyane.
Ikigo cy’ubuvuzi nticyigeze kigena urugero ntarengwa rwo gufata B12, kubera ko ubushakashatsi bwerekanye ko gufata B12 cyane binyuze mu biryo cyangwa inyongeramusaruro nta ngaruka mbi ku buzima.
Ijambo ry'ubuvuzi: Urwego ntarengwa rwemewe rwo gufata ni urwego rwinshi rwo gufata imirire, rutazatera ingaruka mbi ku buzima kubantu benshi.
Vitamine B12 ni vitamine ikabura amazi, bivuze ko ibora mu mazi kandi igahita yinjira mu mubiri. Allen yavuze ko ibitswe mu mwijima, kandi umubiri wose udakoresha uzasohoka binyuze mu nkari. Ndetse no kuri dosiye nyinshi, umubiri wawe urashobora gukuramo igice cyinyongera B12. Kurugero, umuntu muzima ufata 500 mcg yinyongera B12 yinyongera azakuramo mcg 10 gusa.
Sheri Vettel, inzobere mu bijyanye n’imirire yanditswe mu kigo cy’imirire yuzuye, yavuze ko nubwo bidasanzwe, B12 mu gupima amaraso ishobora kuzamuka.
Urwego rwa Serum B12 hagati ya 300 pg / mL na 900 pg / mL bifatwa nkibisanzwe, mugihe urwego ruri hejuru ya 900 pg / mL rufatwa nkurwego rwo hejuru.
Niba urwego rwa B12 ruzamutse, umuganga wawe arashobora gukora ibindi bizamini kugirango amenye icyabiteye.
Allen yavuze ko ingaruka mbi ziterwa na vitamine B12 zidasanzwe kandi zibaho gusa iyo B12 yatewe, aho kuba inyongera mu kanwa. Gutera Vitamine B12 mubusanzwe bikoreshwa mukuvura ibitagenda neza kubantu badashobora gukuramo B12 ihagije.
Allen yavuze ko igipimo cyo kwinjiza inshinge B12 kiri hejuru kuruta gufata inyongera, niyo mpamvu itera ingaruka.
Ingano ya buri munsi ya vitamine B12 ni imwe kubagabo n'abagore, ariko iratandukanye n'imyaka. Uku ni ugusenyuka:
Icyitonderwa cyingenzi: Abagore batwite n'abonsa bakeneye vitamine B12 nyinshi kugirango babungabunge ubwabo ndetse n'inda ikura cyangwa konsa umwana wavutse. Abagore batwite bakeneye mcg 2,6 za vitamine B12 kumunsi, mugihe abagore bonsa bakeneye 2.8 mcg.
Allen yavuze ko abantu benshi bashobora kubona vitamine B12 ihagije mu mirire yabo, bityo bikaba bidakenewe ko hiyongeraho byinshi. Amatsinda amwe arashobora kungukirwa no kubura B12 cyangwa akeneye inyongera. Muri byo harimo:
Nubwo nta karimbi kari hejuru ya vitamine B12 ushobora gufata, hari ibyifuzo rusange.
Kurugero, Itsinda ryimirire yimirire yibikomoka ku bimera rirasaba ko abarya ibikomoka ku bimera batekereza kuzuza mcg 250 za B12 kumunsi.
Mbere yo gutangira inyongera, nyamuneka muganire kubijyanye nimirire yawe namateka yubuzima kwa muganga cyangwa umuganga w’imirire yanditswe kugirango umenye inyongera ushobora gukenera n’ibyo ugomba gufata.
Ikigo cy’ubuvuzi nticyigeze kigena urugero ntarengwa rwo gufata B12, kubera ko ubushakashatsi bwerekanye ko gufata B12 cyane binyuze mu biryo cyangwa inyongeramusaruro nta ngaruka mbi ku buzima.
Ingaruka zo kwiyongera kwa B12 ntisanzwe, ariko zishobora kubaho mugihe wakiriye inshinge B12. Bitewe nibintu bimwe na bimwe bibuza kwinjiza, abantu bamwe bashobora gukenera kuzuza B12. Ganira na muganga wawe cyangwa umuganga w’imirire wanditse niba ugomba kuzuza B12 ningene ugomba gufata.