I-Vitamin B12 iyisakhi esibalulekile emzimbeni womuntu ngoba ingaqinisekisa ukukhula okunempilo kwamangqamuzana egazi abomvu (RBC) kanye nokuthuthukiswa kwe-DNA. “Kuyivithamini encibilika emanzini, kanye ne-folic acid, esiza ukukhiqiza amangqamuzana egazi abomvu emizimbeni yethu, iqinisekise ukutholakala komoyampilo okufanele kanye nokujikeleza kwegazi,” kusho uLavleen Kaur, umsunguli kanye nesazi esiyinhloko se-Diet Insight.
Kodwa-ke, umzimba awukwazi ukukhiqiza lesi sakhi esibalulekile, ngakho-ke udinga ukunxeshezelwa ngokudla kanye/noma ezinye izithako.
Kodwa abantu abaningi bacabanga ukuthi ukuthola umthombo wemvelo kavithamini B12 kufanelekile kuphela kulabo abalandela ukudla okungekhona imifino. Ingabe lokhu kusho ukuthi abantu abadla imifino kufanele bathembele kuphela ezithasiselweni ukuze bathole le vithamini ebalulekile?
"Amaminerali acebile kavithamini B12 atholakala emhlabathini. Uma isilwane sidla izitshalo, sidla ngokuqondile inhlabathi esitshalweni. Uma umuntu edla inyama yezilwane, umuntu uzothola ngokungaqondile i-vitamin B12 emhlabathini wezitshalo, "kuchaza uKaur.
“Nokho,” eqhubeka, “inhlabathi yethu igcwele amakhemikhali, umanyolo nezibulala-zinambuzane eziyingozi. Ngisho noma siphendukela emithonjeni yezitshalo efana nobhatata, utamatisi, amaradishi noma u-anyanisi; singase singakwazi ukuthola uvithamini B12 kuzo. Lokhu Kungenxa yokuthi siyawahlanza kahle ukuze siqiniseke ukuthi akukho ukungcola okusele emifino Ngaphezu kwalokho, siyekile ukudlala nomhlabathi noma ukulima, ngakho-ke akukho ukuxhumana okuqondile phakathi kwenhlabathi ecebile nge-vitamin B-12. nathi,” utshele i-indianexpress. com.
Uma umzimba ungatholi uvithamini B12 owanele, uzokhiqiza amangqamuzana abomvu egazi ambalwa kanye nokutholakala komoyampilo omncane. Ukungatholakali komoyampilo owanele kungabangela ubunzima bokuphefumula, ukuntuleka kwamandla, nemizwa yokukhathala nokukhathala.
"Uma sesiqala ukuzwa noma yiziphi zalezi zimpawu, sizongabaza ukuthi sidla ukudla okufanele, ukuvivinya umzimba ngokwanele, noma ukucabangela ezinye izici ezihlukahlukene. Kodwa imbangela eyinhloko yenkinga kungase kube ukuntuleka kwe-vitamin B12, "waveza.
Wanezela ukuthi lapho amangqamuzana abomvu egazi engakhiwanga ngendlela efanele nangendlela efanele, kungase kubangele ezinye izinkinga. Ngokwesibonelo, uma amangqamuzana egazi abomvu ekhula ngokulinganayo emnkantsheni wethu, singase siphathwe yisifo esibizwa ngokuthi i-megaloblastic anemia. Ngamafuphi, amangqamuzana abomvu egazi anomthwalo wemfanelo wokuthutha umoya-mpilo kuwo wonke umzimba. I-anemia yenzeka lapho inani lamangqamuzana abomvu egazi emzimbeni wakho liphansi kunokujwayelekile. “Lokhu kusho ukuthi ukuntuleka kwevithamini B12 kungase kukulimaze imizwa yakho, kuphazamise inkumbulo yakho namandla okuqonda,” kusho uKaul.
Olunye uphawu lokuntuleka kwevithamini B12 wukuba ndikindiki noma ukuntweza, ubuthakathaka bemisipha, nobunzima bokuhamba. "I-Vitamin B12 inesibopho sokwakheka kwesendlalelo sezinto ezinamafutha ezungeze izinzwa zethu. Ukuntuleka kwale vithamini ngeke kwakha amaphilisi aqinile abangela izinkinga zokuxhuma kwezinzwa, "kusho uKaul.
Ngaphezu kwalokho, uvithamini B12, i-folic acid, novithamini B6 akhiqiza i-amino acid ekhethekile ebizwa ngokuthi i-homocysteine, esetshenziselwa ukwenza amaprotheni. Uthe lokhu kusiza ukugwema ukuvaleka kwegazi emithanjeni yegazi.
I-Vitamin B12 itholakala kakhulu emithonjeni yezilwane, ikakhulukazi inyama kanye nemikhiqizo yobisi. Ngenhlanhla kwabadla imifino, ukudla kwe-cobalt kanye nemithombo eqinile nakho kunganikeza le vithamini kahle.
I-Cobalt iyisakhi esibalulekile somzimba womuntu kanye nengxenye ye-vitamin B12. Umzimba udinga i-cobalt ukusekela ukuthuthukiswa nokugcinwa. Okuqukethwe kwe-cobalt ekudleni kuncike emhlabathini lapho izitshalo zitshalwa khona. Eminye imithombo yokudla ecebile nge-cobalt ihlanganisa amantongomane, izithelo ezomisiwe, ubisi, iklabishi, amakhiwane, ama-radishes, i-oats, inhlanzi, i-broccoli, isipinashi, amafutha acindezelwe abandayo, njll.
Ukwandisa ukunikezwa kwe-cobalt nokuqinisa ukudla kubalulekile, kodwa ukwandisa umthamo wokumunca nakho kubalulekile. Yilapho impilo yamathumbu iqala khona ukusebenza ngoba ibalulekile ekumunceni kahle amavithamini nezakhi. I-Vitamin B12 ingena esiswini ngenxa yeprotheni ebizwa ngokuthi i-intrinsic factor. Leli khemikhali linamathela ku-molecule ye-vitamin B12, okwenza kube lula ukungena egazini nasemangqamuzaneni.
"Uma umzimba wakho ungakhiqizi izici zangaphakathi ezanele, noma uma ungadli ukudla okwanele okucebile nge-vitamin B12, ungase uhlakulele ukuntula. Ngakho-ke, kubalulekile ukugcina amathumbu ehlanzekile futhi enempilo ukuze wakhe ukumuncwa okulungile kwevithamini B12 Ngalokhu, sicela uqinisekise ukuthi uthola imbangela futhi uxazulule noma yiziphi izinkinga ezihlobene namathumbu, njenge-acidity, ukuqunjelwa, ukuqunjelwa, ukuqunjelwa, njll. wachaza.
"Ngenxa yokungezwani ne-gluten, imiphumela engemihle yokuhlinzwa noma ukusetshenziswa kakhulu kwama-antacids noma ezinye izidakamizwa zesifo sikashukela noma i-PCOD, ukuphuza noma ukubhema, njll., kuvamile kakhulu ukuba sibe nobunzima bamathumbu lapho siguga. Lezi ezinye zezinkinga ezivamile ukuthi kuphazamisa izinto zangaphakathi, Okuholela ezinkingeni zempilo yamathumbu," engeza.
Ikakhulukazi izinsana, omama abakhulelwe noma abancelisa ibele, nanoma ubani osengcupheni yokuntuleka kokudla okunomsoco kufanele bahlale beqapha ukudla kwabo ukuze baqinisekise ukuthi bathola i-vitamin B12 eyanele kuyilapho begcina umgudu wamathumbu onempilo. Indlela engcono kakhulu yokugcina amathumbu akho enempilo ukuqala impilo enempilo yokudla imifino eluhlaza imizuzu engama-30 ngaphambi kokudla kuyilapho uqinisekisa ukukhula okunempilo kwama-probiotics.
"Into ebaluleke kakhulu ukuthi sidinga ukuvuselela ukuxhumana komhlaba phakathi kwenhlabathi nathi. Ungavimbeli izingane zakho ekudlaleni odakeni, zama ukwenza ingadi njengento yokuzilibazisa noma umane udale indawo ehlanzekile," wasikisela.
"Uma unokuntuleka kwe-vitamin B12 futhi kuyisidingo esinqunywe udokotela wakho, khona-ke kufanele uqhubeke. Kodwa-ke, ngokuthola imbangela eyinhloko futhi uphile ngendlela enempilo, ungazama futhi ukunciphisa ukuthembela kwakho kulezi zithako kanye namaphilisi , "usho.