Vitamin B12 chinhu chakakosha chemuviri muviri wedu unofanirwa kushanda. Kuziva nezve vhitamini B12 uye kuti ungawana sei yakakwana kune yemuriwo kwakakosha kune vanhu vanochinjira kune chirimwa-chakudya.
Gwaro iri rinokurukura nezvevhitamini B12 uye nei tichiida. Kutanga, inotsanangura zvinoitika kana ukasawana zvakakwana uye zviratidzo zvekushayikwa zvekutarisa. Yakazotarisa zvidzidzo pamusoro pemafungiro ekushomeka kwekudya kwevegan uye kuti vanhu vakaedza sei mazinga avo. Pakupedzisira, anopa mazano ekuti uve nechokwadi chokuti uri kuwana zvakakwana kuti ugare uine hutano.
Vitamin B12 ivhitamini inonyungudika mumvura inowanikwa muzvigadzirwa zvemhuka zvakaita senyama, mukaka nemazai. Mafomu anoshanda eB12 ndiwo methylcobalamin uye 5-deoxyadenosylcobalamin, uye ayo anotangira anogona kushandurwa mumuviri hydroxocobalamin uye cyanocobalamin.
Vitamin B12 inosungirirwa kumapuroteni muchikafu uye inoda mudumbu asidhi kuti ibudise kuitira kuti muviri ugone kuitora. B12 yekuwedzera uye mafomu echikafu akasimbiswa atove emahara uye haadi danho iri.
Vanamazvikokota vanokurudzira kuti vana vanoda vhitamini B12 kutsigira kukura kwehuropi uye kugadzirwa kwemasero matsvuku eropa ane utano. Kana vana vakasawana B12 yakakwana, vanogona kutanga kushaikwa kwevhitamini B12, izvo zvinogona kukonzera kukuvara kwehuropi zvachose kana vanachiremba vakasavarapa.
Homocysteine ​​​​inonzi amino acid inotorwa kubva kumethionine. Yakakwira homocysteine ​​​​ingozi yechirwere chemoyo uye yakabatana nezvirwere zvakaita sechirwere cheAlzheimer, sitiroko, uye chirwere cheParkinson. Vanhu vanoda vhitamini B12 yakakwana kudzivirira yakakwirira homocysteine ​​​​mazinga, pamwe chete nezvimwe zvakakosha zvinovaka muviri senge folic acid uye vhitamini B6.
Nekuti vhitamini B12 inongowanikwa yakavimbika muzvigadzirwa zvemhuka, kushaikwa kwevhitamini B12 kunogona kuitika kune avo vanodya zvakarimwa-based diet uye vasingatore zvinowedzera kana kugara vachidya zvakasimbiswa.
Mumakore anopfuura makumi matanhatu ekuedza kwevegan, chete B12-yakasimbiswa chikafu uye B12 yekuwedzera yakaratidza kuve yakavimbika masosi eB12 yehutano hwakanyanya, maererano neVegan Society. Vanocherekedza kuti mavegan mazhinji anowana vhitamini B12 yakakwana kudzivirira kupererwa neropa uye kukuvadzwa kwetsinga, asi mavegan mazhinji haawane vhitamini B12 yakakwana kuti vaderedze njodzi yavo yechirwere chemoyo kana nhumbu.
Maitiro anosanganisira digestive enzymes, acid yemudumbu, uye intrinsic factor inoparadzanisa vhitamini B12 kubva kumapuroteni ekudya uye inobatsira muviri kuitora. Kana nzira iyi ikavhiringidzwa, mumwe munhu anogona kutanga kukanganisa. Izvi zvinogona kukonzerwa ne:
Vegetarian Society inocherekedza kuti hapana inowirirana uye yakavimbika seti yezviratidzo zvinoratidza kushomeka kwevhitamini B12. Zvisinei, zviratidzo zvekushaya simba zvinosanganisira:
Sezvo inenge 1-5 milligrams (mg) yevhitamini B12 yakachengetwa mumuviri, zviratidzo zvinogona kukura zvishoma nezvishoma kwemwedzi inoverengeka kusvika pagore mumwe munhu asati aziva nezvekushaya vhitamini B12. Zvisinei, vacheche vanowanzoratidza zviratidzo zvekushayikwa kwevhitamini B12 pamberi pevakuru.
Vanachiremba vazhinji vachiri kuvimba nemazinga eropa eB12 uye kuongororwa ropa kutarisa mazinga, asi Vegan Society inoshuma kuti izvi hazvina kukwana, kunyanya kune vegans. Algae uye zvimwe zvekudya zvezvirimwa zvine B12 analogis anogona kutevedzera B12 chaiyo mukuongororwa ropa. Kuongororwa ropa hakunawo kuvimbika nekuti mazinga efolic acid akakwira anovharisa zviratidzo zveanemia zvinogona kuonekwa nekuongororwa ropa.
Nyanzvi dzinoratidza kuti methylmalonic acid (MMA) ndiyo inonyanya kujeka chiratidzo chevhitamini B12 chimiro. Mukuwedzera, vanhu vanogona kuongororwa mazinga avo ehomocysteine ​​​​. Mumwe munhu anogona kubata mutarisiri wavo wehutano kuti abvunze nezve bvunzo idzi.
The UK National Health Service inokurudzira kuti vanhu vakuru (19 kusvika kumakore 64 ekuberekwa) vadye inenge 1.5 micrograms yevhitamini B12 pazuva.
Kuti uve nechokwadi chekuti uri kuwana vhitamini B12 yakakwana kubva pakudya kwezvirimwa, Vegetarian Society inokurudzira zvinotevera:
B12 inonyanya kunyura muzvikamu zvidiki, saka kana uchiitora zvishoma, ndipo paunoda kutora. Vegetarian Society inocherekedza kuti hapana chakaipa mukupfuura mari inokurudzirwa, asi inokurudzira kusapfuura 5,000 micrograms pasvondo. Pamusoro pezvo, vanhu vanogona kusanganisa sarudzo dzakadai sekudya zvakasimbiswa zvekudya uye zvekuwedzera.
Vakadzi vane pamuviri kana vanoyamwisa vanofanira kuva nechokwadi chokuti vane vhitamini B12 yakakwana kuti vapfuure kumwana wavo. Vateveri vakasimba vanofanira kutarisa nachiremba wavo nezvekutora mishonga inopa vhitamini B12 yakakwana yekuzvitakura uye kuyamwisa.
Izvo zvakakosha kuti uzive kuti zvikafu zvakaita se spirulina uye seaweed hazvina kuratidzwa masosi evhitamini B12, saka vanhu havafanirwe kuisa mungozi yekuvandudza kushaikwa kwevhitamini B12 nekuvimba nezvikafu izvi. Nzira chete yekuve nechokwadi chekudya kwakakwana ndeyekudya zvekudya zvakasimbiswa kana kutora ma supplements.
Vanhu vanotsvaga vegan-inoshamwaridzika vhitamini B12 yakasimbiswa zvigadzirwa vanofanirwa kugara vachitarisa kurongedza sezvo zvinongedzo uye maitiro ekugadzira anogona kusiyana nechigadzirwa nenzvimbo. Mienzaniso yezvikafu zvevegan zvinogona kunge zvine B12 zvinosanganisira:
Vitamin B12 chikafu chakakosha icho vanhu vanoda kuchengetedza ropa ravo, tsinga, uye moyo zvine hutano. Kushaikwa kweVitamin B12 kunogona kuitika kana vanhu vakadya zvakanyanya zvirimwa-zvinobva pakudya pasina kuwedzera kwekudya kwakasimbiswa kana kuwedzera. Mukuwedzera, vanhu vane matambudziko ekugaya, vakwegura, uye avo vanotora mimwe mishonga vanogona kusatora B12 zvakanaka kunyange kana vachidya zvigadzirwa zvemhuka.
Kushaikwa kweB12 kunogona kuve kwakakomba, kutyisidzira hutano hwevakuru, vacheche, uye kukura embryos. Nyanzvi dzakadai seVegetarian Society dzinokurudzira kutora B12 sekuwedzera uye kusanganisira zvokudya zvakasimbiswa mukudya kwako. Sezvo muviri uchichengeta vhitamini B12, zvinogona kutora nguva kuti kushomeka kutange, asi mwana anogona kukurumidza kuratidza zviratidzo. Vanhu vanoda kuti mazinga avo atariswe vanogona kubata mutarisiri wavo wehutano uye vanogona kukumbira kuongororwa MMA uye homocysteine.
Nhau dzekudyara dzinogona kuwana komisheni kana iwe ukatenga chimwe chinhu kuburikidza nekubatanidza pane yedu saiti, izvo zvinotibatsira kupa yedu yemahara sevhisi kumamirioni avanhu svondo rega rega.
Mupiro wenyu unotsigira basa redu rekukuunzirai nhau dzakakosha, dzemazuva ano dzezvirimwa netsvakurudzo, uye zvinotibatsira kusvika pachinangwa chedu chekudyara miti miriyoni panosvika gore ra2030. Mupiro wega wega unogona kubatsira kurwisa kuparara kwemiti uye kukurudzira ramangwana rakagadzikana. Tose tinogona kuita mutsauko kupasi redu, hutano hwedu nezvizvarwa zvinotevera.
Louise iBANT yakanyoreswa kudya uye munyori wemabhuku ehutano. Akadya kudya kwechirimwa kwehupenyu hwake hwese uye anokurudzira vamwe kuti vadye zvakafanira kuitira hutano hwakakwana uye kuita. www.headsupnutrition.co.uk