IVithamin B12 sisondlo esiyimfuneko ukuze imizimba yethu isebenze. Ukwazi ngevithamin B12 kunye nendlela yokufumana okwaneleyo kwimifuno kubaluleke kakhulu kubantu abatshintshela kukutya okusekelwe kwisityalo.
Esi sikhokelo sixoxa nge-vitamin B12 kwaye kutheni siyidinga. Okokuqala, ichaza okwenzekayo xa ungafumani ngokwaneleyo kunye neempawu zokunqongophala ekufuneka uzijonge. Emva koko yajonga izifundo malunga nokunqongophala kokutya kwe-vegan kunye nendlela abantu abavavanya ngayo amanqanaba abo. Ekugqibeleni, unika iingcebiso zokuqinisekisa ukuba ufumana ngokwaneleyo ukuze uhlale usempilweni.
I-Vitamin B12 yivithamini enyibilikayo emanzini efumaneka ngokwemvelo kwiimveliso zezilwanyana ezifana nenyama, ubisi kunye namaqanda. Iifom ezisebenzayo ze-B12 ziyi-methylcobalamin kunye ne-5-deoxyadenosylcobalamin, kunye ne-precursors yabo enokuthi iguqulwe emzimbeni i-hydroxocobalamin kunye ne-cyanocobalamin.
IVithamin B12 ibotshelelwa kwiprotheyini ekutyeni kwaye idinga iasidi yesisu ukuyikhulula ukuze umzimba ukwazi ukuyifunxa. I-B12 izongezelelo kunye neefom zokutya eziqinisiweyo sele zikhululekile kwaye azifuni eli nyathelo.
Iingcali zicebisa ukuba abantwana badinga i-vitamin B12 ukuxhasa ukukhula kwengqondo kunye nokuveliswa kweeseli ezibomvu zegazi ezinempilo. Ukuba abantwana abafumani i-B12 eyaneleyo, banokuhlakulela ukunqongophala kwe-vitamin B12, nto leyo inokukhokelela kumonakalo osisigxina engqondweni ukuba oogqirha ababanyanga.
I-Homocysteine ​​​​yi-amino acid ephuma kwi-methionine. I-homocysteine ​​​​ephakamileyo ngumngcipheko wesifo senhliziyo kwaye inxulunyaniswe nezifo ezinjenge-Alzheimer's, stroke, kunye nesifo sikaParkinson. Abantu bafuna i-vitamin B12 eyaneleyo ukukhusela amanqanaba aphezulu e-homocysteine ​​​​, kunye nezinye izondlo ezibalulekileyo ezifana ne-folic acid kunye ne-vitamin B6.
Ngenxa yokuba i-vitamin B12 ifumaneka kuphela ngokuthembekileyo kwiimveliso zezilwanyana, ukunqongophala kwe-vitamin B12 kunokwenzeka kwabo batya ngokungqongqo ukutya okusekelwe kwisityalo kwaye bangathathi izongezo okanye batye rhoqo ukutya okuqinisiweyo.
Ngaphezulu kweminyaka engama-60 yovavanyo lwe-vegan, kuphela ukutya okunqatyisiweyo kwe-B12 kunye ne-B12 izongezo eziye zangqina ukuba ziyimithombo ethembekileyo ye-B12 yempilo ephezulu, ngokutsho kweVegan Society. Baqaphela ukuba i-vegans ezininzi zifumana i-vitamin B12 eyaneleyo yokuphepha i-anemia kunye nomonakalo we-neurological, kodwa i-vegans ezininzi azifumani ngokwaneleyo i-vitamin B12 ukunciphisa umngcipheko wabo wesifo senhliziyo okanye iingxaki zokukhulelwa.
Inkqubo ebandakanya ii-enzymes zokugaya ukutya, i-asidi yesisu, kunye ne-intrinsic factor yahlula i-vitamin B12 kwiiprotheni zokutya kwaye inceda umzimba ukuba uyifunxe. Ukuba le nkqubo iphazamisekile, umntu unokuhlakulela isiphene. Oku kunokuba ngenxa:
Umbutho weVegetarian uphawula ukuba akukho seti ehambelanayo nethembekileyo yeempawu ezibonisa ukusilela kwe-vitamin B12. Nangona kunjalo, iimpawu zokusilela zibandakanya:
Ekubeni malunga ne-1-5 milligrams (mg) ye-vitamin B12 igcinwe emzimbeni, iimpawu zinokukhula ngokuthe ngcembe kwiinyanga eziliqela ukuya kunyaka ngaphambi kokuba umntu aqonde ukunqongophala kwe-vitamin B12. Nangona kunjalo, iintsana zihlala zibonisa iimpawu zokunqongophala kwe-vitamin B12 kwangaphambi kwabantu abadala.
Oogqirha abaninzi basathembela kumanqanaba egazi le-B12 kunye novavanyo lwegazi ukujonga amanqanaba, kodwa iVegan Society ibika ukuba oku akwanele, ngakumbi kwizilwanyana. I-algae kunye nokunye ukutya kwezityalo kuqulethe ii-analog ze-B12 ezinokuxelisa i-B12 yokwenyani kuvavanyo lwegazi. Uvavanyo lwegazi nalo aluthembekanga kuba amanqanaba aphezulu e-folic acid afihla iimpawu ze-anemia ezinokubonwa ngovavanyo lwegazi.
Iingcali zibonisa ukuba i-methylmalonic acid (MMA) yeyona nto ibonakalisa uvakalelo lwe-vitamin B12. Ukongeza, abantu banokuvavanyelwa amanqanaba abo e-homocysteine ​​​​. Umntu unokuqhagamshelana nomboneleli wakhe wezempilo ukuze abuze ngezi mvavanyo.
INkonzo yezeMpilo yeSizwe yase-UK incoma ukuba abantu abadala (i-19 ukuya kwi-64 yeminyaka ubudala) badle malunga ne-1.5 micrograms ye-vitamin B12 ngosuku.
Ukuqinisekisa ukuba ufumana ivithamin B12 eyaneleyo kukutya okusekelwe kwizityalo, uMbutho weVegetarian ucebisa oku kulandelayo:
I-B12 yeyona nto ifunxa kakhulu kwixabiso elincinci, ngoko ke xa uyithatha kancinci, kokukhona kufuneka uyithathe. I-Vegetarian Society iphawula ukuba akukho monakalo ekugqithiseni isixa esicetyiswayo, kodwa sincoma ukuba singadluli kwi-5,000 micrograms ngeveki. Ukongeza, abantu banokudibanisa iinketho ezifana nokutya ukutya okunqatyisiweyo kunye nezongezelelo.
Abasetyhini abakhulelweyo okanye abancancisayo kufuneka baqinisekise ukuba bane-vitamin B12 eyaneleyo ukuba bayidlulisele kusana lwabo. Abatya imifuno abangqongqo kufuneka bajonge ugqirha wabo malunga nokuthatha izongezo ezibonelela ngevithamin B12 eyaneleyo yokukhulelwa kunye nokuncancisa.
Kubalulekile ukuba uqaphele ukuba ukutya okufana ne-spirulina kunye ne-seaweed akusiyo imithombo eqinisekisiweyo ye-vitamin B12, ngoko ke abantu akufanele babeke umngcipheko wokuphuhlisa i-vitamin B12 ngokuxhomekeke koku kutya. Ekuphela kwendlela yokuqinisekisa ukutya okwaneleyo kukutya ukutya okuqinisiweyo okanye ukuthatha izongezo.
Abantu abafuna i-vegan-friendly vitamin B12 iimveliso eziqinisiweyo kufuneka bahlale bejonga ukupakishwa njengoko izithako kunye neenkqubo zokuvelisa zinokwahluka ngemveliso kunye nendawo. Imizekelo yokutya kwe-vegan enokuthi iqulethe i-B12 iquka:
I-Vitamin B12 sisondlo esiyimfuneko esifunwa ngabantu ukugcina igazi labo, inkqubo yemithambo-luvo, kunye nentliziyo isempilweni. Ukunqongophala kwe-Vitamin B12 kunokwenzeka ukuba abantu batya ukutya okusekelwe kwizityalo ngaphandle kokongezwa kokutya okuqinisiweyo okanye izongezo. Ukongeza, abantu abaneengxaki zokugaya ukutya, abantu abadala, kunye nabo bathatha amayeza athile basenokungayifunxa i-B12 ngokufanelekileyo naxa besitya iimveliso zezilwanyana.
Ukunqongophala kwe-B12 kunokuba nzima, kusongela impilo yabantu abadala, iintsana, kunye nokuphuhlisa iimbumba. Iingcali ezifana noMbutho weVegetarian zincoma ukuthatha i-B12 njengesongezelelo kunye nokubandakanya ukutya okuqinisiweyo ekudleni kwakho. Ekubeni umzimba ugcina ivithamin B12, kusenokuthabatha ixesha ngaphambi kokuba intsilelo ikhule, kodwa umntwana unokuzibonakalisa iimpawu ngokukhawuleza. Abantu abanqwenela ukuba amanqanaba abo ahlolwe banokuqhagamshelana nomboneleli wabo wezempilo kwaye banokucela uvavanyo lwe-MMA kunye ne-homocysteine.
Iindaba zezityalo zinokufumana ikhomishini ukuba uthenga into ngekhonkco kwindawo yethu, esinceda ukuba sinikezele ngenkonzo yethu yasimahla kwizigidi zabantu veki nganye.
Umnikelo wakho uxhasa uthumo lwethu lokukuzisela iindaba ezibalulekileyo, ezisexesheni zezityalo kunye nophando, kwaye usinceda sifikelele usukelo lwethu lokutyala imithi eyi-1 yesigidi ngo-2030. Igalelo ngalinye linokunceda ukulwa nokugawulwa kwamahlathi kunye nokukhuthaza ikamva elizinzileyo. Sikunye singenza umahluko kwiplanethi yethu, impilo yethu kunye nezizukulwana ezizayo.
ULouise yi-BANT ebhalisiweyo ngokutya kunye nombhali weencwadi zempilo. Utye ukutya okusekelwe kwizityalo ubomi bakhe bonke kwaye ukhuthaza abanye ukuba batye ngokufanelekileyo ukuze babe nempilo engcono kunye nokusebenza. www.headsupnutrition.co.uk