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Vitamini B12 ndiyofunikira kwambiri pakugwira ntchito kwa thupi, lomwe limafunikira kuti lipange maselo ofiira komanso kuti ubongo ukhale wogwira ntchito bwino. Vitamini B12 imapezeka munyama, mkaka ndi nsomba. Kugwiritsa ntchito vitamini B12 mosalekeza kumatha kubweretsa kuchepa kwa thupi. Kwa osadya zamasamba, ndizosavuta kupeza vitamini B12, koma kwa osadya nyama, ndizovuta kupeza vitamini imeneyi.
Vitamini B12 imagwira gawo lofunikira pakugwira ntchito kwamagazi ofiira. Zimathandizanso kupangika kwa maselo nthawi zonse ndipo ntchito zathu zamaubongo zimadalira vitamini B12. Kuperewera kwa vitamini B12 kumachitika thupi lanu likakhala ndi vitamini osakwanira kuti apange maselo ofiira.
Kuperewera kwa vitamini iyi kumachitikanso ngati simukwanira pazakudya zanu. Munthu wopanda vitamini ameneyu amatha kukhala ndi matenda osachiritsika monga kufooka kwa minofu, mavuto amitsempha, kutopa, kusowa njala, kukumbukira bwino komanso kuchepa kwa magazi. Chifukwa chake, kuti mupindule kwambiri ndi vitamini, ndikofunikira kuphatikiza zakudya zamasamba 10 zomwe zili ndi vitamini B12.
1. Tchizi
Tchizi ndi imodzi mwazomwe zimayambitsa vitamini B12. Mitundu ya tchizi ingaphatikizidwe ngati mozzarella, swiss ndi parmesan. Bacteria amatulutsa vitamini B12 ndipo tchizi amapangidwa mothandizidwa ndi mabakiteriya, zomwe zimapangitsa kuti azidya vitamini B12.
2. Mkaka
Mkaka ndi chinthu china chofunikira cha mkaka chofunikira pa calcium. Mkaka ndi gwero lalikulu la vitamini B12. Mkaka wa 250 ml ungaphatikizepo 1.2-1.4 mcg wa vitamini B12. Chifukwa chake, yambani kumwa mkaka tsiku lililonse kuti mupewe kusowa kwa mavitamini.
3. Msuzi
Ngati mumakonda kuphika, onetsani mkakawu pafupipafupi pazakudya zanu za tsiku ndi tsiku. Curd imakhala ndi vitamini B12 yambiri ndipo ndiyonso yabwino pamavuto am'mimba. Mutha kukhala ndi zipatso kapena zipatso ngati mchere.
4. Whey Ufa
Whey powder amatchedwa protein protein, yomwe imagwiritsidwa ntchito pomanga thupi. Komanso, ufa wama Whey ndi gwero labwino kwambiri la vitamini B12 ndipo imagwiritsidwa ntchito kwambiri ngati chowonjezera chaumoyo cha ma freak olimbitsa thupi.
5. Bowa
Bowa ndi chakudya chopatsa thanzi chokhala ndi mavitamini ndi michere yosiyanasiyana. Ngati mukuvutika ndi kusowa kwa vitamini B12, onaninso bowa pazakudya zanu. Phatikizani bowa mukamaphika chakudya chamasana kapena chamadzulo kuti mukwaniritse zosowa zanu za tsiku ndi tsiku za vitamini B12.
Zifukwa 8 Zakudya Bowa
6. Ndine Zogulitsa
Anthu omwe ali ndi vuto la lactose amatha kudya mkaka wa soya. Ali ndi ma calories ochepa komanso ali ndi vitamini B12 wambiri. Mbewu za soya zilinso ndi vitamini B12 wabwino chifukwa cha mapuloteni ambiri.
7. Mbewu
Kuti mupeze vitamini B12 tsiku lililonse, idyani chakudya cham'mawa. Mbewu zolimbikitsidwa ndizopatsa vitamini B12 ndipo zilinso ndi maubwino ambiri azaumoyo. Mutha kudya tirigu wolimba ndi mkaka kapena mkaka wa soya womwe ungathandize odyetsa kuti apeze vitamini B12 wokwanira.
8. Mkaka wa Kokonati
Mkaka wa kokonati ungakuthandizeni kukwaniritsa zofunikira za tsiku ndi tsiku za vitamini B12. Mkaka wa kokonati umakhala ndi vitamini B12, motero ndi gwero lachilengedwe la vegans. Chikho chimodzi chokha cha mkaka wa kokonati chimakhala ndi 50% ya mavitamini B12 omwe mumalandira tsiku lililonse.
9. Mkaka Wa Maamondi
Ngati mumakonda kumwa mkaka wa amondi, ndiye kuti yambani kumamwa pang'ono nthawi zambiri. Mkaka wa amondi uli ndi mafuta ochepa komanso wokhala ndi vitamini B12. Ndi njira ina yabwino kwa mkaka wa ng'ombe.
Mkaka Wa Maamondi: Kodi Ndi Wathanzi Kapena Wovulaza?
10. ayisikilimu
Pafupifupi aliyense amakonda ayisikilimu kuyambira ana mpaka akulu. Ngati mavitamini B12 akusowa mthupi lanu, siyani kuda nkhawa ndikuyamba kudya ayisikilimu omwe mumakonda. Inde, ayisikilimu ndi gwero lalikulu la vitamini B12.
