Nutrition uye nyanzvi yehutano, New York City chikafu uye nyanzvi yehutano Samantha Cassetty (Samantha Cassetty, MS, RD) akaita ongororo yezvechiremba yechinyorwa ichi.
Vitamin B12 inoita basa rakakosha mumabasa mazhinji emuviri, sekugadzira masero matsvuku eropa uye kutsigira tsinga.
Nekuda kwekukosha kweB12, vanhu vazhinji vanosarudza kuiwedzera. Urwu ndirwo ruzivo rwemhedzisiro yevhitamini B12 yekuwedzera iwe yaunofanirwa kutora uye kana iwe ungatora yakawandisa ruzivo.
Natalie Allen, mubatsiri wekiriniki purofesa webiomedical sainzi paMissouri State University, akati hazviite kuti chero munhu adye yakawandisa B12.
Sangano reMishonga harina kutara muganho wepamusoro weB12 kutora, nekuti zvidzidzo zvakaratidza kuti kunyanyisa kudyiwa kweB12 kuburikidza nekudya kana kuwedzera hakuna mhedzisiro yakaipa pahutano.
Izwi rekurapa: Iyo yakanyanya kubvumidzwa nhanho yekudya ndiyo yakanyanya kunaka yekudya nhanho, iyo isingazokonzerese chero yakaipa hutano kune vanhu vazhinji.
Vitamin B12 ivhitamini inonyungudika mumvura, zvinoreva kuti inonyungudika mumvura uye inokurumidza kubatwa nemuviri. Allen akati inochengetwa muchiropa, uye chero muviri wausingashandisi unoburitswa kuburikidza weti. Kunyangwe pamadosi akakwira, muviri wako unogona kungotora chikamu cheB12 supplements. Semuenzaniso, munhu ane hutano anotora 500 mcg yemuromo B12 supplements anongotora anenge 10 mcg.
Sheri Vettel, nyanzvi yezvokudya zvakanyoreswa paInstitute of Comprehensive Nutrition, akati kunyange zvazvo zvisingawanzoitiki, mazinga eB12 mukuongororwa kweropa anogona kukwidziridzwa.
Serum B12 mazinga ari pakati pe300 pg/mL uye 900 pg/mL anoonekwa seakajairika, nepo mazinga ari pamusoro pe900 pg/mL anoonekwa seakakwira.
Kana B12 yako ichikwira, chiremba wako anogona kuita mamwe maedzo kuti aone chikonzero chinokonzera.
Allen akataura kuti mhedzisiro yevhitamini B12 yekuwedzera haiwanzo uye inongoitika kana B12 yaiswa jekiseni, kwete nemuromo wekuwedzera. Majekiseni eVitamin B12 anowanzo shandiswa kurapa kushomeka muvanhu vasingakwanisi kutora huwandu hwakakwana hweB12.
Allen akati mwero wekunyudzwa weB12 jekiseni wakakwira pane kutora ma supplements, ndosaka zvichikonzera mhedzisiro.
Huwandu hwemazuva ese hunokurudzirwa hwevhitamini B12 hwakafanana kune varume nevakadzi, asi hunosiyana nezera. Uku ndiko kupatsanurwa:
Chinokosha chinyorwa: Vakadzi vane pamuviri uye vanoyamwisa vanoda vhitamini B12 yakawanda kuti vazvichengetedze ivo uye mwana ari kukura kana kuyamwisa achangoberekwa. Vakadzi vane pamuviri vanoda 2.6 mcg yevhitamini B12 pazuva, asi vakadzi vanoyamwisa vanoda 2.8 mcg.
Allen akati vanhu vazhinji vanogona kuwana vhitamini B12 yakakwana kubva mukudya kwavo, saka hapana chikonzero chekuwedzera kuwedzera. Mamwe mapoka anogona kubatsirwa nekushomeka kweB12 kana kuda kuwedzera. Izvi zvinosanganisira:
Kunyangwe pasina muganho wepamusoro wehuwandu hwevhitamini B12 iwe yaunogona kutora, kune akajairwa dosage kurudziro.
Semuenzaniso, Vegetarian Nutritional Diet Practice Group inokurudzira kuti vanodya miriwo vafunge kuwedzera ne250 mcg yeB12 pazuva.
Usati watanga chero chekuwedzera, ndapota kurukura nezvekudya kwako uye nhoroondo yehutano nachiremba wako kana akanyoreswa dietitian kuti aone kuti ndezvipi zvekuwedzera zvaungade uye kuti yakawanda sei yaunofanira kutora.
Sangano reMishonga harina kutara muganho wepamusoro weB12 kutora, nekuti zvidzidzo zvakaratidza kuti kunyanyisa kudyiwa kweB12 kuburikidza nekudya kana kuwedzera hakuna mhedzisiro yakaipa pahutano.
Izvo zvinokonzerwa neB12 supplementation hazviwanzoitiki, asi zvinogona kuitika kana uchigamuchira B12 jekiseni. Nekuda kwemamwe mamiriro anotadzisa kunyura, vamwe vanhu vangangoda kuwedzera B12. Kurukura nachiremba wako kana chiremba wezvokudya akanyoreswa kana uchifanira kuwedzera B12 uye kuti unofanira kutora yakawanda sei.