Vhitamini B12 yakakosha kumuviri wemunhu nekuti inogona kuve nechokwadi chekukura kwakanaka kwemasero matsvuku eropa (RBC) uye kuvandudzwa kweDNA. "Iyo vhitamini inonyungudika mumvura iyo, pamwe chete nefolic acid, inobatsira kuburitsa masero matsvuku eropa mumuviri wedu, kuve nechokwadi chekupa oxygen uye kutenderera," akadaro Lavleen Kaur, mubatsiri uye mukuru wezvekudya kweDiet Insight.
Nekudaro, muviri haugone kuburitsa chikafu chakakosha ichi, saka chinoda kubhadharwa nekudya uye / kana zvimwe zvinowedzera.
Asi vanhu vazhinji vanofunga kuti kuwana chitubu chevhitamini B12 kwakakodzera chete kune avo vanotevera chikafu chisiri chemuriwo. Izvi zvinoreva here kuti vanodya miriwo vanofanira kungovimba nezvekuwedzera kuti vawane vhitamini iyi yakakosha?
"Iyo yakawanda yevhitamini B12 minerals inowanikwa muvhu. Kana mhuka inodya zvinomera, inodya zvakananga ivhu pachirimwa. Kana munhu angodya nyama yemhuka, munhu wacho achawana nenzira isina kufanira vitamini B12 kubva muvhu remiti, "Kaur akatsanangura.
"Zvisinei," akaenderera mberi achiti, "ivhu redu rakazara nemakemikari, fetiraiza nemishonga inouraya zvipembenene. Kunyange tikatendeukira kune zvinorimwa zvakadai semabhatatisi, matomatisi, radishes kana hanyanisi; tingasakwanisa kuwana vhitamini B12 kubva mazviri. Izvi Imhaka yokuti tinovachenesa zvakakwana kuti tive nechokwadi chokuti hapana tsvina yakasara pamiriwo Mukuwedzera, takamira kutamba nevhu kana kurima, saka hapana zvachose kubatana kwakananga pakati pevhu rakapfuma muvhitamini B-12. nesu," akaudza indianexpress. com.
Kana muviri ukasawana vhitamini B12 yakakwana, unoburitsa masero matsvuku eropa mashoma uye okisijeni shoma. Kusakwana kweokisijeni kunogona kukonzera matambudziko ekufema, kushaya simba, uye kunzwa kuneta uye kuneta.
"Kana tangotanga kuona chimwe chezviratidzo izvi, tichava nechokwadi kana tichidya kudya kwakakodzera, kurovedza muviri zvakakwana, kana kufunga zvimwe zvinhu zvakasiyana-siyana. Asi chikonzero chinokonzera dambudziko chinogona kunge chiri kushayikwa kwevhitamini B12, "akadaro.
Akawedzera kuti kana masero matsvuku eropa asina kuumbwa muchimiro nechimiro chakarurama, mamwe matambudziko angavapo. Somuenzaniso, kana masero matsvuku eropa achikura zvakaenzana mumwongo wedu, tinogona kutambura nechirwere chinonzi megaloblastic anemia. Muchidimbu, masero matsvuku eropa ane basa rekufambisa okisijeni mumuviri wese. Anemia inoitika kana huwandu hwemasero matsvuku eropa mumuviri wako hwadzikira pane zvamazuva ese. "Izvi zvinoreva kuti kushaikwa kwevhitamini B12 kunogona kukuvadza tsinga dzako, kukanganisa ndangariro yako uye kugona kwekuziva," Kaul akadaro.
Chimwe chiratidzo chekushaikwa kwevhitamini B12 kuita chiveve kana kurira, kushaya simba kwemhasuru, uye kutadza kufamba. "Vitamin B12 inokonzera kuumbwa kwechidimbu chemafuta akakomberedza mitsipa yedu. Kushayikwa kwevhitamini iyi hakuzogadziri mahwendefa akasimba anokonzera matambudziko ekubatanidza nerve, "akadaro Kaul.
Pamusoro pezvo, vhitamini B12, folic acid, uye vhitamini B6 zvinogadzira yakakosha amino acid inonzi homocysteine, inoshandiswa kugadzira mapuroteni. Vati izvi zvinobatsira kuti ropa risavharika mutsinga dzeropa.
Vitamin B12 inonyanya kuwanikwa mumhuka, kunyanya nyama uye zvigadzirwa zvemukaka. Neraki kune vanodya miriwo, chikafu checobalt uye masosi akasimbiswa anogona kupa iyi vhitamini zvakanaka.
Cobalt chinhu chakakosha chekudya chemuviri wemunhu uye chikamu chevhitamini B12. Muviri unoda cobalt kutsigira kukura nekugadzirisa. Izvo zviri mukati mecobalt muzvokudya zvinoenderana nevhu iro zvinomera zvinokura. Zvimwe zvekudya zvakapfuma mucobalt zvinosanganisira nzungu, michero yakaomeswa, mukaka, makabheji, maonde, radishes, oats, hove, broccoli, sipinachi, mafuta anotonhora, nezvimwe.
Kuwedzera kupihwa kwecobalt uye kusimbisa chikafu kwakakosha, asi kuwedzera iyo inotorwa simba kwakakosha zvakare. Apa ndipo panouya hutano hwematumbu nekuti hwakakosha pakutorwa kwevhitamini uye kudya kunovaka muviri. Vitamin B12 inonyudzwa mudumbu nekuda kweprotein inonzi intrinsic factor. Ichi chemikemikari inonamatira kune vitamin B12 molecule, zvichiita kuti zvive nyore kupinda muropa uye masero.
"Kana muviri wako usingabudisi zvinhu zvakakwana zvemukati, kana kuti iwe usingadyi zvokudya zvakakwana zvakapfuma mu vitamini B12, unogona kukura kushayikwa. Nokudaro, zvakakosha kuchengetedza matumbo akachena uye ane hutano kuitira kuvaka Zvinhu zvemukati zve. Kunwa kwakaringana kwevhitamini B12 kune izvi, ndapota ita shuwa kuti wawana midzi uye kugadzirisa chero matambudziko ane chekuita nematumbu, senge acidity, kuvimbiswa, kuputika, flatulence, nezvimwe. akatsanangura.
"Nekuda kwegluten allergies, mhedzisiro yekuvhiyiwa kana kushandisa zvakanyanya maantacids kana zvimwe chirwere cheshuga kana PCOD zvinodhaka, kunwa kana kusvuta, nezvimwewo, zvinowanzoitika kwatiri kusangana nematambudziko ematumbo kana takura. Aya ndiwo mamwe matambudziko akajairika ayo zvinokanganisa zvinhu zvemukati, Zvinotungamira kune mamwe matambudziko ehutano hwematumbo, "akawedzera.
Kunyanya vacheche, vanaamai vane pamuviri kana vanoyamwisa, uye chero munhu ari panjodzi yekushaya kudya kunovaka muviri anofanira kugara achitarisa kudya kwavo kuti vaone kuti vanowana vhitamini B12 yakakwana vachichengetedza hutano hwakanaka hwematumbo. Nzira yakanakisa yekuchengeta ura hwako huine hutano kutanga hupenyu hune hutano hwekudya miriwo mbishi 30 maminetsi usati wadya uchive nechokwadi chekuvandudzwa kweprobiotics.
"Chinhu chinonyanya kukosha ndechekuti tinoda kumutsiridza kubatana kwepasi pakati pevhu nesu. Usarambidza vana vako kutamba mumatope, edza kurima bindu sechido chekuzvivaraidza kana kungogadzira nzvimbo yakachena, "akadaro.
"Kana iwe uine vhitamini B12 inoshaya uye chiri chinodiwa chinorayirwa nachiremba wako, saka iwe unofanirwa kuenderera mberi. Zvisinei, nekutsvaga chinokonzera uye kutungamira mararamiro ane hutano, unogonawo kuedza kuderedza kuvimba kwako kune izvi zvinowedzera uye mapiritsi , "anodaro.