Chithunzi: 123RF Mavitamini, mchere, mapuloteni ndi kufufuza zinthu ndizofunikira kwambiri pa chakudya chanu ndi m'mimba. Taganizirani za miyala yoyambirapo imene nyumba kapena nsanja imamangidwirapo. Ngati ndi kotheka, dongosololo limatha. Thupi lanu limagwiranso ntchito chimodzimodzi. Chilichonse chomwe mumadyetsa thupi lanu ndi dongosolo lanu zimayang'ana momwe mumawonekera kunja, kuphatikizapo chitetezo chanu cha mthupi. Kumene kuli chitetezo chokwanira, pali mavitamini. Mavitamini, monga tonse tikudziwa, ndi ofunikira kwambiri pamapangidwe, maziko, chitetezo chokwanira, maso, machiritso a bala, mafupa am'mphepete mwa nyanja ndi zina zambiri.
Kuchokera mavitamini onse , B12 ndi mtundu womwe umathandiza kuti minyewa ya thupi lanu ndi maselo a magazi azikhala athanzi komanso amathandiza kupanga DNA kapena chibadwa cha maselo. Ngakhale kuti vitamini B12 imapezeka mwachilengedwe m'zakudya zochokera ku nyama, koma tirigu wam'mawa wokhala ndi mphamvu zambiri amakhala ndi mavitamini ambiri ofunikira kuti akwaniritse zofunikira za thupi lanu.
Nazi zakudya zina zomwe zili ndi Vitamini B12 wochuluka kapena cyanocobalamin ndipo zimatha kuphatikizidwa m'zakudya zanu:
imodzi. Mkaka
awiri. Mazira
3. Nsomba
Zinayi. Tuna
5. Ngale
6. Bowa wa Shitake
7. Yisiti Yopatsa thanzi
8. Kodi Mukufunikira Chowonjezera cha Vitamini B?
9 . Zizindikiro ndi Zizindikiro za Kuperewera kwa Vitamini B
10. FAQs
Mkaka
Chithunzi: 123RF Gwero lolemera kwambiri la vitamini B12 ndi zinthu zochokera ku nyama. Zakudya za mkaka monga mkaka, buttermilk, tchizi, batala ndi gwero lamphamvu la vitamini. Komabe, kwa iwo amene ali vegans mutha kusankha njira zopangira mbewu m'malo mwa mkaka monga soya, amondi kapena mkaka wa chiponde kuwonetsetsa kuti muyambe mwayamba mwachotsa ziwengo zanu pazakudyazi. Pakati pa tchizi, Swiss, elemental ndi kanyumba tchizi ndi gwero lolemera kwambiri la vitamini B12.
Mazira
Chithunzi: 123RF Dzira ndi gwero lachilengedwe la vitamini B12. Ngati ndinu eggetarian, kuphatikiza mazira awiri patsiku angakuthandizeni kukwaniritsa zomwe mukufuna. Wophika-wophika kapena wokazinga, onjezerani mazira ku zakudya zanu monga momwe mumakonda monga mbali mu saladi kapena pamodzi ndi chakudya chanu chamadzulo. Mukhozanso kuwonjezera mu supu ngati simukudya mazira owiritsa okha.
Nsomba
Chithunzi: 123RF Wina gwero lalikulu la vitamini B12 Ndipo limodzi la banja la nsomba, shrimps ndi otchuka kwambiri chifukwa cha cocktails zawo. Komabe, iwonso amaonekera bwino ndi zakudya zawo. Choyambirira ndi protein. Kuwonjezera pa kukhala ndi mapuloteni ambiri, shrimps imakhalanso ndi vitamini B12 wathanzi. Iwo ndi antioxidant mwachilengedwe komanso amathandizira kulimbana ndi ma cell owonongeka komanso ma free radicals. Astaxanthin, antioxidant wina kumathandiza kuchepetsa kutupa ndicho chifukwa chodziwika ndi chinthu cha ukalamba ndi matenda.
Tuna
Chithunzi: 123RF Tuna ndiye ambiri nsomba zomwe zimadyedwa kwambiri . Zimadzaza ndi mapuloteni, mchere ndi vitamini A, zomwe nthawi zambiri zimakhala zopezeka muzakudya zonse zam'nyanja. Komabe, nsomba ya tuna ilinso ndi mavitamini B12 ambiri ndi B3, selenium, ndi mapuloteni owonda ndi phosphorous. Chifukwa cha paketi yake yosiyana ya zopangira chitetezo chokwanira , tuna ndi chisankho chabwino kwa iwo omwe akufuna kukonza madyedwe awo a vitamini B12.
Ngale
Chithunzi: 123RF Mafuta otsika, okhala ndi mapuloteni ambiri ndi njira ziwiri zomwe munthu angafotokozere kadyedwe ka clams pa tchati chazakudya. Komabe, chomwe chilinso chosangalatsa ndichakuti sichili kutali kwambiri ndi mpikisano wolimba wazakudya. Ndi selenium, zinki, chitsulo, magnesium ndi niacin, clam ndiyomwe ikulimbana kwambiri ndi vitamini ndi zakudya zokhala ndi mapuloteni . Ma clams makamaka awonetsa kukhala gwero lalikulu la iron, antioxidants ndi vitamini B12. M'malo mwake, msuzi wa clams wophika ulinso ndi vitamini wambiri. Choncho, nthawi ina mukadzaganiza zotaya msuziwo, ganiziraninso!
Bowa wa Shitake
Chithunzi: 123RF Nkhani yabwino kwa omwe amadya masamba ndi omwe samadana ndi bowa. Bowa wa Shitake uli ndi vitamini B12 koma milingo yake ndi yotsika poyerekeza ndi omwe sadya zamasamba kapena mkaka. Ngakhale nthawi zonse kudya bowa silingakhale lingaliro labwino kwambiri, mutha kuwonjezera shitake ku supu kapena mbale za mpunga kuti muwonjezere kukoma ndi zonunkhira.
Yisiti Yopatsa thanzi
Chithunzi: 123RF Yisiti yopatsa thanzi ndi yisiti yophika ndi yosiyana kwambiri ndi mawonekedwe awo ndi machitidwe ake motero sangathe kugwiritsidwa ntchito mosinthana. Yisiti yopatsa thanzi sichigwira ntchito ngati chotupitsa monga momwe yisiti yophika imachitira. Yisiti yopatsa thanzi, mosiyana ndi yisiti yophika kapena yogwira, ndi mtundu wa yisiti wotsekedwa womwe umagulitsidwa malonda kuti ugwiritse ntchito pokonzekera chakudya komanso ngati chakudya. Nthawi zambiri amakhala amtundu wachikasu, ma granules ndi ufa wabwino. Yisiti yolimbitsa thupi imatha kukwaniritsa zofunikira zanu za vitamini B12 ndipo imatha kuwonjezeredwa ku chakudya kuti muwonjezere kuchepa kwa mapuloteni, mchere ndi mavitamini. Iwo ali anti-oxidative mwachilengedwe ndipo amagwira ntchito kuti achepetse cholesterol ndi kulimbikitsa chitetezo chokwanira .
Kodi Mukufunikira Chowonjezera cha Vitamini B12?
Chithunzi: 123RF Vitamini B12 yomwe imadziwikanso kuti cyanocobalamin, ndi vitamini yofunikira koma yovuta kwambiri yomwe imakhala ndi mchere wa cobalt (motero dzina lake). Vitamini iyi imapangidwa mwachilengedwe ndi mabakiteriya ndipo monga tonse tikudziwa, ndi chinthu chofunikira chomwe chimathandizira kupanga DNA ndi ma cell. kupanga mphamvu . Malinga ndi kafukufuku wa National Library of Medicine, vitamini B12 imagwiritsidwa ntchito pochiza matenda monga kuchepa kwa magazi m'thupi komanso omwe akudwala pang'onopang'ono kapena kwathunthu gastrectomy, enteritis, gastroenterostomy pakati pa ena ambiri.
Chithunzi: 123RF Zikafika poganizira za kumwa mankhwala owonjezera a vitamini B12, ndikofunikira kufunafuna upangiri wa dokotala poyamba, kutengera zomwe thupi lanu limafunikira pa vitamini. Odyera zamasamba ndi ma vegans ayenera kukumbukira kuti folate muzakudya zawo imatha kubisa kupezeka kwa vitamini B12 pakachepa. Kachiwiri, ngati mutsatira zakudya za vegan, mungafune zowonjezera zowonjezera zomwe zimakwaniritsa 100 peresenti kapena kupitilirapo kwazomwe mumalimbikitsa tsiku lililonse. Gulu la Vegetarian Nutrition Dietetic Practice Gulu likuwonetsa kuti nyama zamasamba zimadya kuchuluka kwa vitamini B12 (250mcg/tsiku kwa akulu) kuti alipire kusayamwa bwino kwa zowonjezera. Mosasamala kanthu za zakudya zomwe amakonda, National Institutes of Health imalimbikitsa kuti akuluakulu onse azaka zopitilira 50 amalandira vitamini B12 wawo wambiri kudzera muzowonjezera ndi zakudya zolimbitsa thupi, chifukwa cha kusayamwa bwino komwe kumachitika akamakalamba.
Zizindikiro ndi Zizindikiro za Kuperewera kwa Vitamini B12
Chithunzi: 123RF Kufooka ndi Kutopa: Popeza cyanocobalamin ndi amene amachititsa kuti maselo ofiira a m'magazi asamawerenge, kusowa kwa vitamini kungayambitse kufooka ndi kutopa. Chifukwa cha kuchepa kwa ma RBC, mpweya sutumizidwa ku maselo a thupi zomwe zimapangitsa munthu kutopa kwambiri komanso kufooka.
Parathesia: Chimodzi mwa zotsatira zochititsa chidwi kwambiri za kuwonongeka kwa mitsempha. Ngati mukumva kumva kwa zikhomo ndi singano pakhungu lanu . Myelin, chigawo cha biochemical, chimazungulira minyewa ngati gawo loteteza komanso kutsekereza. Kupanda vitamini B12, myelin amapangidwa mosiyana motero amakhudza kukhathamiritsa kwa dongosolo lamanjenje.
Kuvuta kwa Mobility: Ngati simunadziwike, kusowa kwa vitamini B12 kungayambitse zovuta mu luso lanu lamagalimoto. Mutha kutaya kuzindikira ndi kugwirizana kotero kuti muzitha kugwa.
Chithunzi: 123RF Masomphenya Ofooka: Kusawona bwino kapena kusokonezeka ndi chizindikiro chinanso chodziwika bwino cha kuchepa kwa mitsempha ya optic yomwe imatsogolera ku diso lanu. Matendawa amadziwika kuti optic neuropathy. Koma vutoli litha kuthetsedwa ndi mankhwala okhazikika komanso achangu, operekedwa ndi vitamini B12.
Glossitis: Dzina la sayansi la lilime lopsa mtima, vutoli limatsogolera lilime lanu kusintha mtundu, mawonekedwe, limapereka kufiira, ndipo lingayambitse kutupa. Izi zimapangitsa kuti lilime lanu likhale lopanda phokoso, zomwe zimapangitsa kuti zokometsera zanu ziwonongeke. Kuphatikiza apo, imathanso kuyambitsa zilonda zapakamwa , kutentha kapena kuyabwa m'kamwa mwako.
FAQs
Chithunzi: 123RF Q. Ndindani amene angakhale akusowa vitamini B12 kwambiri?
KWA. Popeza vitamini B12 imalowetsedwa m'mimba, omwe ali ndi vuto la kugaya chakudya kapena posachedwapa achitidwa opaleshoni ya bariatric ali pachiwopsezo chachikulu cha vuto ili. Kuphatikiza apo, otsatira zakudya zamasamba kapena zamasamba amathanso kukumana ndi vuto ili, ngati silingalipidwe bwino ndi zowonjezera.Q. Kodi zakudya zochokera ku nyama ndizokhazo zomwe zimakhala ndi vitamini B12?
KWA. Ngakhale zakudya zochokera ku nyama monga mkaka, yoghuti, batala, mazira, ng'ombe, nsomba ndi nkhuku zili zambiri mu cyanocobalamin, mutha kupezanso kuchuluka kwa vitaminiyi mu bowa kapena yisiti yopatsa thanzi. Atanena izo, izo sichikukwaniritsa zofunikira zanu zatsiku ndi tsiku . Chifukwa chake, kuwonjezera ndi njira yabwino.Q. Kodi kuchepa kwa vitamini B12 kumathandizidwa bwanji?
KWA. Ngakhale ndizowopsa, kuchepa kwa vitamini B12 kumatha kuthandizidwanso m'misika. Komabe, ndikwabwino nthawi zonse kupewa kudzipangira nokha ngati simukudziwa bwino za zomwe mumadya kapena zomwe mwapatsidwa muzakudya zanu. Nthawi zina, dokotala wanu akhoza kukupatsani jakisoni wa vitamini B12.Komanso Werengani: #IForImmunity - Limbitsani Chitetezo Chanu Ndi Coconut
