Uchwepheshe wezokudla okunomsoco kanye nezempilo, uchwepheshe wezokudla kanye nezempilo eNew York City uSamantha Cassetty (Samantha Cassetty, MS, RD) wenze ukubuyekezwa kwezokwelapha kwalesi sihloko.
I-Vitamin B12 idlala indima ebalulekile emisebenzini eminingi yomzimba, njengokwenza amangqamuzana egazi abomvu kanye nokusekela isimiso sezinzwa.
Ngenxa yokubaluleka kwe-B12, abantu abaningi bakhetha ukuyengeza. Lolu ulwazi ngemiphumela engemihle yezithako zikavithamini B12 okudingeka uzithathe nokuthi ungathatha yini ulwazi oluningi kakhulu.
U-Natalie Allen, uprofesa osiza emtholampilo wesayensi yezinto eziphilayo e-Missouri State University, uthe mancane amathuba okuthi noma ubani adle i-B12 eningi.
I-Institute of Medicine ayizange inqume umkhawulo ophezulu wokudla kwe-B12, ngoba ucwaningo luye lwabonisa ukuthi ukuphuza ngokweqile kwe-B12 ngokudla noma izithasiselo akunayo imiphumela emibi empilweni.
Igama lezokwelapha: Izinga eliphezulu elivumelekile lokudla izinga eliphezulu lokudla okunomsoco, elingeke libangele noma yimiphi imiphumela emibi yezempilo kubantu abaningi.
I-Vitamin B12 iyivithamini encibilika emanzini, okusho ukuthi iyancibilika emanzini futhi imuncwa ngokushesha ngumzimba. U-Allen uthe igcinwa esibindini, futhi noma yimuphi umzimba ongawusebenzisi uzokhishwa ngomchamo. Ngisho nangemithamo ephezulu, umzimba wakho ungamunca ingxenye yezithako ze-B12 kuphela. Isibonelo, umuntu onempilo ethatha i-500 mcg yezithako zomlomo ze-B12 uzomunca cishe u-10 mcg kuphela.
U-Sheri Vettel, uchwepheshe wezokudla obhalisiwe e-Institute of Comprehensive Nutrition, uthe nakuba engavamile, amazinga e-B12 ekuhlolweni kwegazi angase anyuke.
Amazinga e-Serum B12 aphakathi kuka-300 pg/mL kanye no-900 pg/mL athathwa njengokujwayelekile, kuyilapho amazinga angaphezu kuka-900 pg/mL abhekwa aphezulu.
Uma izinga lakho le-B12 likhuphuka, udokotela wakho angase enze ezinye izivivinyo ukuze athole imbangela eyinhloko.
U-Allen uthe imiphumela emibi yokwengezwa kwe-vitamin B12 ayivamile futhi kwenzeka kuphela lapho i-B12 ijovwe, kunezithako zomlomo. Imijovo ye-Vitamin B12 ivamise ukusetshenziselwa ukwelapha ukushoda kubantu abangakwazi ukumunca inani elanele le-B12.
U-Allen uthe izinga lokumuncwa komjovo we-B12 liphezulu kunokuthatha izithasiselo, yingakho kubangela imiphumela engemihle.
Inani levithamini B12 elinconywa nsuku zonke liyafana kwabesilisa nabesifazane, kodwa liyahlukahluka ngokuya ngeminyaka. Lokhu ukuhlukaniswa:
Inothi elibalulekile: Abesifazane abakhulelwe nabancelisa ibele badinga uvithamini B12 owengeziwe ukuze bazinakekele bona kanye nombungu okhulayo noma abancelisayo abasanda kuzalwa. Abesifazane abakhulelwe badinga u-2.6 mcg kavithamini B12 ngosuku, kuyilapho abesifazane abancelisayo bedinga u-2.8 mcg.
U-Allen uthe abantu abaningi bangathola i-vitamin B12 eyanele ekudleni kwabo, ngakho-ke asikho isidingo sokwengezwa okubanzi. Amanye amaqembu angase azuze ekuntuleni kwe-B12 noma adinge ukwengezwa. Lokhu kubandakanya:
Nakuba kungekho mkhawulo ophezulu wenani le-vitamin B12 ongayithatha, kunezincomo zomthamo ojwayelekile.
Isibonelo, i-Vegetarian Nutritional Diet Practice Group incoma ukuthi abadla imifino bacabangele ukwengeza ngo-250 mcg we-B12 ngosuku.
Ngaphambi kokuqala noma yisiphi isengezo, sicela uxoxe ngokudla kwakho kanye nomlando wezempilo nodokotela wakho noma udokotela wezokudla obhalisiwe ukuze anqume ukuthi yiziphi izithasiselo ongase uzidinge nokuthi kufanele uphuze malini.
I-Institute of Medicine ayizange inqume umkhawulo ophezulu wokudla kwe-B12, ngoba ucwaningo luye lwabonisa ukuthi ukuphuza ngokweqile kwe-B12 ngokudla noma izithasiselo akunayo imiphumela emibi empilweni.
Imiphumela emibi ye-B12 supplementation ayivamile, kodwa ingase yenzeke lapho uthola imijovo ye-B12. Ngenxa yezimo ezithile ezivimbela ukumuncwa, abanye abantu kungase kudingeke bangezelele i-B12. Xoxa nodokotela wakho noma isazi sezokudla esibhalisiwe ukuthi kufanele yini ungeze i-B12 nokuthi kufanele uphuze malini.