Isondlo kunye neengcali zempilo, isondlo seSixeko saseNew York kunye nengcali yezempilo uSamantha Cassetty (uSamantha Cassetty, MS, RD) wenze ukuhlaziywa kwezonyango kweli nqaku.
I-Vitamin B12 idlala indima ephambili kwimisebenzi emininzi yomzimba, njengokwenza iiseli ezibomvu zegazi kunye nokuxhasa inkqubo ye-nervous.
Ngenxa yokubaluleka kwe-B12, abantu abaninzi bakhetha ukuyongeza. Olu lwazi malunga neziphumo ebezingalindelekanga zezongezelelo zevithamini B12 ekufuneka uzithathe kwaye nokuba unokuthatha ulwazi oluninzi.
UNatalie Allen, unjingalwazi oncedisa kwiklinikhi yezenzululwazi ngebhayoloji kwiYunivesithi yaseMissouri State, uthe akunakwenzeka ukuba nabani na atye iB12 eninzi kakhulu.
I-Institute of Medicine ayizange inqume umda ophezulu wokuthatha i-B12, kuba uphando lubonise ukuba ukutya okugqithisileyo kwe-B12 ngokutya okanye izongezo azikho iziphumo ezibi kwimpilo.
Ixesha lezonyango: Inqanaba eliphezulu elivumelekileyo lokuthatha lelona nqanaba liphezulu lesondlo, elingayi kubangela nayiphi na imiphumo emibi yempilo kubantu abaninzi.
I-Vitamin B12 yivithamini enyibilikayo emanzini, nto leyo ethetha ukuba inyibilika emanzini kwaye ikhawuleza ifunxwe ngumzimba. U-Allen uthe igcinwe esibindini, kwaye nawuphi na umzimba ongawusebenzisiyo uya kukhutshelwa ngomchamo. Nakwidosi ephezulu, umzimba wakho unokufunxa kuphela inxalenye yezongezelelo ze-B12. Ngokomzekelo, umntu ophilileyo othatha i-500 mcg ye-oral B12 izongezelelo ziya kuthatha kuphela malunga ne-10 mcg.
U-Sheri Vettel, i-dietitian ebhalisiweyo kwi-Institute of Comprehensive Nutrition, uthe nangona kunqabile, amanqanaba e-B12 kwiimvavanyo zegazi angaphakanyiswa.
Amanqanaba e-Serum B12 phakathi kwe-300 pg / mL kunye ne-900 pg / mL abhekwa njengesiqhelo, ngelixa amanqanaba angaphezu kwe-900 pg / mL abhekwa njengephakamileyo.
Ukuba inqanaba lakho le-B12 liyenyuka, ugqirha wakho unokwenza ezinye iimvavanyo ukufumanisa isizathu esibangela.
U-Allen uthe iziphumo ze-vitamin B12 zokuncedisa zinqabile kwaye zenzeke kuphela xa i-B12 ifakwe, kunokuba izongezo zomlomo. Iinaliti ze-Vitamin B12 zidla ngokusetyenziselwa ukunyanga iintsilelo kubantu abangakwaziyo ukufunxa izixa ezaneleyo ze-B12.
U-Allen uthe izinga lokufunxa le-B12 naliti liphezulu kunokuthatha izongezo, yiyo loo nto ibangela iziphumo ebezingalindelekanga.
Isixa esicetyiswayo semihla ngemihla se-vitamin B12 siyafana kumadoda nabasetyhini, kodwa siyahluka ngokweminyaka. Olu lucazululo:
Inqaku elibalulekileyo: Abasetyhini abakhulelweyo nabancancisayo bafuna i-vitamin B12 eninzi ukuze bazigcine kunye nosana olukhulayo okanye olusanda kuzalwa. Abasetyhini abakhulelweyo bafuna i-2.6 mcg ye-vitamin B12 ngosuku, ngelixa abafazi abancancisayo bafuna i-2.8 mcg.
U-Allen uthe abantu abaninzi banokufumana i-vitamin B12 eyaneleyo ekudleni kwabo, ngoko akukho mfuneko yokongezwa okubanzi. Amanye amaqela anokuxhamla kwi-B12 yokunqongophala okanye adinga ukuxhaswa. Ezi ziquka:
Nangona kungekho mda ophezulu we-vitamin B12 onokuyithatha, kukho iingcebiso eziqhelekileyo zedosi.
Umzekelo, iVegetarian Nutritional Diet Practice Group icebisa ukuba abantu abatya imifuno bacinge ngokuncedisa nge-250 mcg ye-B12 ngosuku.
Ngaphambi kokuba uqale naluphi na isongezelelo, nceda uxoxe ngokutya kwakho kunye nembali yempilo kunye nogqirha wakho okanye umqeqeshi wezokutya obhalisiweyo ukuze anqume ukuba zeziphi izongezo onokuthi uzifune kwaye kufuneka uthathe malini.
I-Institute of Medicine ayizange inqume umda ophezulu wokuthatha i-B12, kuba uphando lubonise ukuba ukutya okugqithisileyo kwe-B12 ngokutya okanye izongezo azikho iziphumo ezibi kwimpilo.
Imiphumo emibi ye-B12 yokuncedisa ayinqabile, kodwa ingenzeka xa ifumana i-injection ye-B12. Ngenxa yeemeko ezithile ezithintela ukufunxa, abanye abantu banokufuna ukongeza i-B12. Thetha nogqirha wakho okanye i-dietitian ebhalisiweyo ukuba ngaba kufuneka wongeze i-B12 kunye nokuba kufuneka uthathe malini.