I-Vitamin B12 iyisondlo esibalulekileyo kumzimba womntu kuba inokuqinisekisa ukukhula okunempilo kweeseli ezibomvu zegazi (RBC) kunye nokuphuhliswa kwe-DNA. "Yivithamini enyibilikayo emanzini, kunye ne-folic acid, inceda ukuvelisa iiseli ezibomvu zegazi emzimbeni wethu, ukuqinisekisa ukunikezelwa kweoksijini efanelekileyo kunye nokujikeleza," utshilo uLavleen Kaur, umseki kunye nomphathi wezondlo zeDiet Insight.
Nangona kunjalo, umzimba awukwazi ukuvelisa esi sondlo sibalulekileyo, ngoko ke kufuneka uhlawule ngokutya kunye / okanye ezinye izongezo.
Kodwa abantu abaninzi bacinga ukuba ukufumana umthombo wendalo we-vitamin B12 ufanelekile kuphela kwabo balandela ukutya okungekho mifuno. Ngaba oku kuthetha ukuba abantu abatya imifuno kufuneka bathembele kuphela kwizongezo ukuze bafumane le vitamin ibalulekileyo?
"Izityebi ze-vitamin B12 zamaminerali zifumaneka emhlabeni. Xa isilwanyana sisidla izityalo, sidla ngokuthe ngqo umhlaba kwisityalo. Xa umntu edla inyama yezilwanyana, umntu uya kufumana ngokungathanga ngqo i-vitamin B12 kumhlaba wezityalo, "kuchaza uKaur.
Uqhube wathi: “Noko ke, umhlaba wethu uzele yimichiza, izichumisi kunye nezibulali-zinambuzane eziyingozi. Nokuba sibhenela kwimithombo yezityalo efana neebhatata, iitumato, iiradishes okanye itswele, sisenokungakwazi ukufumana ivithamin B12 kuzo. Oku Kungenxa yokuba sizicoca ngokucokisekileyo ukuze siqinisekise ukuba akukho kungcola kushiywe kwimifuno Ukongeza, siyekile ukudlala ngomhlaba okanye ukulima, ngoko akukho nto idibanisa ngokuthe ngqo phakathi komhlaba ocebileyo kwivithamin B-12. kunye nathi, ”uxelele i-indianexpress. com.
Ukuba umzimba awufumani ngokwaneleyo i-vitamin B12, uya kuvelisa iiseli zegazi ezibomvu ezimbalwa kunye nokunikezelwa kweoksijini encinane. Ukungoneli kweoksijini kunokubangela ubunzima bokuphefumla, ukungabi namandla, neemvakalelo zokudinwa nokudinwa.
"Xa siqala ukufumana nayiphi na yale mpawu, siya kuthandabuza ukuba sidla ukutya okufanelekileyo, ukuzivocavoca ngokwaneleyo, okanye ukuqwalasela ezinye izinto ezahlukahlukeneyo. Kodwa unobangela oyintloko wengxaki ukungabikho kwe-vitamin B12, "wachaza.
Wongezelela ngelithi xa iiseli ezibomvu zegazi zingabunjwanga ngendlela efanelekileyo, kusenokuvela ezinye iingxaki. Ngokomzekelo, ukuba iiseli ezibomvu zegazi zikhula ngokulinganayo kumongo wethu wamathambo, sinokuba nemeko ebizwa ngokuba yi-megaloblastic anemia. Ngamafutshane, iiseli ezibomvu zegazi zinoxanduva lokuhambisa ioksijini kuwo wonke umzimba. I-anemia yenzeka xa inani leeseli ezibomvu zegazi emzimbeni wakho lingaphantsi kunesiqhelo. Oku kuthetha ukuba ukungabikho kwevithamin B12 kungonakalisa imithambo-luvo yakho, kuphazamise inkumbulo yakho kunye nobuchule bokuqonda,” utshilo uKaul.
Olunye uphawu lokunqongophala kwe-vitamin B12 kukuthuthumela okanye ukubetha, ubuthathaka bemisipha, kunye nobunzima bokuhamba. "I-Vitamin B12 ijongene nokuqulunqwa koluhlu lwezinto ezinamafutha ezijikeleze iimbilini zethu. Ukungabikho kwale vithamini akuyi kwenza iipilisi ezinamandla ezibangela iingxaki zokuxhamla kwi-nerve," kusho uKaul.
Ukongezelela, i-vitamin B12, i-folic acid, kunye ne-vitamin B6 zivelisa i-amino acid ekhethekileyo ebizwa ngokuba yi-homocysteine, esetyenziselwa ukwenza iprotheni. Uthe oku kunceda ukunqanda ukuvaleka kwegazi kwimithambo yegazi.
I-Vitamin B12 ifumaneka ikakhulu kwimithombo yezilwanyana, ngakumbi inyama kunye neemveliso zobisi. Ngethamsanqa kubantu abatya imifuno, ukutya kwe-cobalt kunye nemithombo enqatyisiweyo kunokubonelela kakuhle le vithamini.
I-Cobalt yinto ebalulekileyo yezondlo kumzimba womntu kunye necandelo le-vitamin B12. Umzimba udinga i-cobalt ukuxhasa uphuhliso kunye nokugcinwa. Umxholo we-cobalt ekutyeni uxhomekeke kumhlaba apho izityalo zikhula khona. Eminye imithombo yokutya etyebileyo kwi-cobalt ibandakanya amantongomane, iziqhamo ezomisiweyo, ubisi, ikhaphetshu, amakhiwane, iradishes, i-oats, intlanzi, i-broccoli, isipinashi, ioyile ecinezelwe ngokubanda, njl.
Ukonyusa unikezelo lwe-cobalt kunye nokomeleza ukutya kubalulekile, kodwa ukonyusa amandla okufunxa nako kubalulekile. Kulapho impilo yamathumbu idlala khona kuba ibalulekile ekufunxeni ngokufanelekileyo kwevithamin kunye nezondlo. IVithamin B12 ifunxwa esiswini ngenxa yeprotheyini ebizwa ngokuba yi-intrinsic factor. Le khemikhali inamathela kwi-molecule ye-vitamin B12, eyenza kube lula ukungena egazini kunye neeseli.
"Ukuba umzimba wakho awuvelisi izinto zangaphakathi ezaneleyo, okanye ukuba awudli ukutya okwaneleyo kwi-vitamin B12, unokuhlakulela ukusilela. Ngoko ke, kubalulekile ukugcina amathumbu ecocekileyo kwaye enempilo ukuze wakhe Ukufunxa okuchanekileyo kwe-vitamin B12 Kule nto, nceda uqiniseke ukuba ufumene unobangela kunye nokusombulula naziphi na iingxaki ezinxulumene namathumbu, ezifana ne-asidi, ukuqhina, ukuqunjelwa, ukuqunjelwa, njl. wacacisa.
"Ngenxa ye-gluten allergies, iziphumo ebezingalindelekanga zotyando okanye ukusetyenziswa kakhulu kwe-antacids okanye esinye isifo seswekile okanye iziyobisi ze-PCOD, ukusela okanye ukutshaya, njl., kuqhelekile ukuba sibe nobunzima bamathumbu xa sikhula. Ezi ziingxaki eziqhelekileyo ezithi phazamisana nezinto zangaphakathi, ezikhokelela kwiingxaki zempilo zamathumbu, ”wongeze watsho.
Ngokukodwa iintsana, oomama abakhulelweyo okanye abancancisayo, kunye nabani na osengozini yokunqongophala kwesondlo kufuneka bahlale bebeka iliso ekudleni kwabo ukuze baqinisekise ukuba bafumana i-vitamin B12 eyaneleyo ngelixa begcina i-intestinal tract. Eyona ndlela ilungileyo yokugcina amathumbu akho esempilweni kukuqala impilo enempilo yokutya imifuno eluhlaza kwimizuzu engama-30 phambi kokutya ngelixa uqinisekisa ukukhula okunempilo kweeprobiotics.
"Into ebaluleke kakhulu kukuba kufuneka sivuselele uxhulumaniso lwasemhlabeni phakathi komhlaba kunye nathi. Musa ukuthintela abantwana bakho ekudlaleni eludakeni, zama ukulima njengento yokuzonwabisa okanye ukudala indawo ecocekileyo, "wacebisa.
"Ukuba unesifo se-vitamin B12 kwaye kuyimfuneko echazwe ngugqirha wakho, ngoko kufuneka uqhubeke. Nangona kunjalo, ngokufumana ingcambu imbangela kunye nokukhokelela impilo enempilo, unokuzama ukunciphisa ukuxhomekeka kwakho kwezi zongezelelo kunye neepilisi , "uthi.