I-Vitamin B12 iyisakhi esibalulekile imizimba yethu edinga ukusebenza. Ukwazi ngevithamini B12 nokuthi ungayithola kanjani eyanele kumuntu odla imifino kubalulekile kubantu abashintshela ekudleni okusekelwe ezitshalweni.
Lo mhlahlandlela uxoxa nge-vitamin B12 nokuthi kungani siyidinga. Okokuqala, ichaza ukuthi kwenzekani uma ungatholi okwanele kanye nezimpawu zokuntula okufanele uzibheke. Yabe isibheka izifundo ngemibono yokushoda kokudla kwe-vegan nokuthi abantu bawahlole kanjani amazinga abo. Ekugcineni, unikeza amathiphu okuqinisekisa ukuthi uthola okwanele ukuze uhlale unempilo.
I-Vitamin B12 iyivithamini encibilikayo emanzini etholakala ngokwemvelo emikhiqizweni yezilwane efana nenyama, ubisi namaqanda. Izinhlobo ezisebenzayo ze-B12 ziyi-methylcobalamin ne-5-deoxyadenosylcobalamin, futhi izandulela zazo ezingashintshwa emzimbeni i-hydroxocobalamin ne-cyanocobalamin.
I-Vitamin B12 iboshelwe kumaprotheni ekudleni futhi idinga i-asidi yesisu ukuyikhulula ukuze umzimba ukwazi ukumunca. Izithasiselo ze-B12 namafomu okudla okuqinisiwe asevele amahhala futhi awasidingi lesi sinyathelo.
Ochwepheshe batusa ukuthi izingane zidinga uvithamini B12 ukuze zisekele ukukhula kobuchopho nokukhiqizwa kwamangqamuzana abomvu egazi anempilo. Uma izingane zingatholi i-B12 eyanele, zingaba nokuntuleka kukavithamini B12, okungaholela ekulimaleni kobuchopho unomphela uma odokotela bengabelaphi.
I-Homocysteine ​​​​yi-amino acid etholakala ku-methionine. I-homocysteine ​​​​ephakeme iyingozi engozini yesifo senhliziyo futhi iye yaxhunyaniswa nezifo ezifana nesifo i-Alzheimer's, unhlangothi, nesifo sikaParkinson. Abantu badinga i-vitamin B12 eyanele ukuvimbela amazinga aphezulu e-homocysteine ​​​​, kanye nezinye izakhi ezibalulekile ezifana ne-folic acid ne-vitamin B6.
Ngenxa yokuthi i-vitamin B12 itholakala kuphela ngokuthembekile emikhiqizweni yezilwane, ukuntuleka kwevithamini B12 kungenzeka kulabo abadla ukudla okusekelwe esitshalweni futhi abangathathi izithako noma bavame ukudla ukudla okuqinile.
Eminyakeni engaphezu kwengu-60 yokuhlolwa kwe-vegan, ukudla okune-B12 okuqinisiwe kuphela kanye nezithako ze-B12 okubonise ukuthi kuyimithombo ethembekile ye-B12 yempilo engcono, ngokusho kwe-Vegan Society. Baqaphela ukuthi ama-vegans amaningi athola i-vitamin B12 eyanele ukuze agweme i-anemia kanye nokulimala kwemizwa, kodwa izilwane eziningi zezilwane azitholi i-vitamin B12 eyanele ukunciphisa ingozi engaba khona yesifo senhliziyo noma izinkinga zokukhulelwa.
Inqubo ehlanganisa ama-enzyme okugaya ukudla, i-asidi yesisu, kanye ne-intrinsic factor ihlukanisa uvithamini B12 kumaprotheni okudla futhi isiza umzimba ukumunca. Uma le nqubo iphazamiseka, othile angase abe nenkinga. Lokhu kungase kube ngenxa yokuthi:
I-Vegetarian Society iphawula ukuthi alikho isethi engaguquki nethembekile yezimpawu ezibonisa ukuntula kwe-vitamin B12. Nokho, izimpawu zokuntuleka ezivamile zihlanganisa:
Njengoba cishe amamiligremu angu-1–5 (mg) kavithamini B12 egcinwa emzimbeni, izimpawu zingakhula kancane kancane phakathi nezinyanga ezimbalwa kuya onyakeni ngaphambi kokuba othile azi ngokuntula uvithamini B12. Kodwa-ke, izinsana zivame ukubonisa izimpawu zokushoda kwe-vitamin B12 ngaphambi kwabadala.
Odokotela abaningi basathembele emazingeni egazi e-B12 nokuhlolwa kwegazi ukuhlola amazinga, kodwa i-Vegan Society ibika ukuthi lokhu akwanele, ikakhulukazi kuma-vegans. Ulwelwe nokunye ukudla kwezitshalo kuqukethe izifaniso ze-B12 ezingalingisa i-B12 yangempela ekuhlolweni kwegazi. Ukuhlolwa kwegazi nakho akuthembekile ngoba amazinga aphezulu e-folic acid afihla izimpawu ze-anemia ezingatholwa ngokuhlolwa kwegazi.
Ochwepheshe basikisela ukuthi i-methylmalonic acid (MMA) iwuphawu oluzwela kakhulu lwesimo se-vitamin B12. Ngaphezu kwalokho, abantu bangahlolelwa amazinga abo e-homocysteine ​​​​. Othile angase axhumane nomhlinzeki wakhe wokunakekelwa kwezempilo ukuze abuze mayelana nalezi zivivinyo.
I-UK National Health Service incoma ukuthi abantu abadala (abaneminyaka engu-19 kuya kwengu-64) badle cishe ama-microgram angu-1.5 kavithamini B12 ngosuku.
Ukuze uqiniseke ukuthi uthola i-vitamin B12 eyanele ekudleni okusekelwe ezitshalweni, i-Vegetarian Society incoma lokhu okulandelayo:
I-B12 imunca kangcono ngamanani amancane, ngakho-ke uma ungayiphuza kaningi, udinga ukuyithatha kakhulu. I-Vegetarian Society iphawula ukuthi akukho monakalo ekudluleni inani elinconyiwe, kodwa incoma ukuthi kungadluli ama-microgram angu-5,000 ngesonto. Ngaphezu kwalokho, abantu bangahlanganisa izinketho ezifana nokudla okuqinile kanye nezithako zokudla.
Abesifazane abakhulelwe noma abancelisayo kufanele baqiniseke ukuthi banovithamini B12 owanele ukuze bamdlulisele enganeni yabo. Abadla imifino abaqinile kufanele bahlole nodokotela wabo mayelana nokuthatha izithasiselo ezinikeza uvithamini B12 owanele wokukhulelwa nokuncelisa.
Kubalulekile ukuqaphela ukuthi ukudla okufana ne-spirulina nokhula lwasolwandle akuyona imithombo efakazelwe ye-vitamin B12, ngakho-ke abantu akufanele babeke engcupheni yokuntula i-vitamin B12 ngokuthembela kulokhu kudla. Ukuphela kwendlela yokuqinisekisa ukuthi ukudla okwanele kuwukudla ukudla okuqinisiwe noma ukuthatha izithasiselo.
Abantu abafuna imikhiqizo enevithamini B12 enobungani be-vegan kufanele bahlale behlola ukupakishwa njengoba izithako nezinqubo zokukhiqiza zingahluka ngomkhiqizo nendawo. Izibonelo zokudla kwe-vegan okungase kube ne-B12 zifaka:
I-Vitamin B12 iyisakhi esibalulekile abantu abasidingayo ukuze bagcine igazi labo, isimiso sezinzwa, nenhliziyo kunempilo. Ukushoda kwe-Vitamin B12 kungenzeka uma abantu bedla kakhulu ukudla okusekelwe ezitshalweni ngaphandle kokwengezwa kokudla okuqinile noma izithasiselo. Ngaphezu kwalokho, abantu abanezinkinga zokugaya ukudla, asebekhulile, nalabo abathatha imithi ethile bangase bangamunyi kahle i-B12 ngisho nalapho bedla imikhiqizo yezilwane.
Ukuntuleka kwe-B12 kungaba kubi kakhulu, kusongela impilo yabantu abadala, izinsana, kanye nemibungu ekhulayo. Ochwepheshe abafana neVegetarian Society batusa ukuthatha i-B12 njengesengezo futhi kufaka phakathi ukudla okuqinile ekudleni kwakho. Njengoba umzimba ugcina uvithamini B12, kungase kuthathe isikhathi ukuthi ukuntula kuqale, kodwa ingane ingase ibonise izimpawu ngokushesha. Abantu abafisa ukuthi amazinga abo ahlolwe bangathintana nomhlinzeki wabo wezempilo futhi bangacela ukuhlolwa kwe-MMA ne-homocysteine.
I-Plant News ingathola ikhomishini uma uthenga okuthile ngesixhumanisi esikusayithi lethu, okusisiza ukuthi sinikeze isevisi yethu yamahhala ezigidini zabantu isonto ngalinye.
Umnikelo wakho usekela umgomo wethu wokukulethela izindaba zezitshalo ezibalulekile, zakamuva kanye nocwaningo, futhi usisiza ukuthi sifinyelele umgomo wethu wokutshala izihlahla eziyisigidi ngo-2030. Umnikelo ngamunye ungasiza ekulweni nokuqothulwa kwamahlathi futhi ukhuthaze ikusasa elisimeme. Ngokubambisana singenza umehluko emhlabeni wethu, impilo yethu kanye nezizukulwane ezizayo.
U-Louise unguchwepheshe wezokudla obhalisiwe we-BANT kanye nombhali wezincwadi zezempilo. Udle ukudla okusekelwe ezitshalweni impilo yakhe yonke futhi ukhuthaza abanye ukuthi badle ngendlela efanele ukuze bathole impilo engcono nokusebenza kahle. www.headsupnutrition.co.uk