Mavitamini ndi michere yofunika kwambiri m'thupi lanu chifukwa amathandizira kugwira ntchito zingapo m'thupi lanu. Ngakhale kuti zambiri mwa zakudyazi zingapezeke mosavuta kudzera m'zanyama, odyetsera zamasamba nthawi zambiri amakhala opanda mphamvu chifukwa cha kusowa kwa mavitamini achilengedwe.
Vitamini imodzi yotereyi ndi B12, yomwe imakhala ndi ubwino wambiri wathanzi ngati itatengedwa moyenera, koma mofanana, zovuta ngati pali vuto. Komabe, okonda zamasamba nthawi zambiri amavutika kuti apeze kuchuluka kwa tsiku ndi tsiku. Osadandaula ngati mumakonda zamasamba, tsopano mutha kupeza zakudya zingapo zomwe zili ndi vitamini B12 kuti muphatikize muzakudya zanu zatsiku ndi tsiku.
imodzi. Vitamini B ndi chiyani?
awiri. Zakudya za Vitamini B kwa Odyera Zamasamba
3. Mkaka Ndi Yoghurt
Zinayi. Tchizi
5. Zipatso Zolimba
6. Yisiti Yopatsa thanzi
7. Nori
8. Bowa wa Shiitake
9 . FAQs
Vitamini B12 ndi chiyani?
Vitamini B12 imadziwikanso kuti cobalamin ndipo ndi vitamini yosungunuka m'madzi yopangidwa ndi archaea kapena mabakiteriya. Ndi chakudya chofunikira chomwe chimakhudza kugwira ntchito bwino kwa dongosolo lamanjenje, ubongo, ndi maselo amagazi.
Ngakhale kuti palibe munthu kapena bowa amene angathe kupanga vitamini imeneyi paokha, zotulutsa zanyama mwachibadwa zimakhala ndi B12 n’chifukwa chake odyetsera zamasamba nthawi zambiri amakhala ndi vitamini imeneyi. Komabe, anthu omwe amadya kuchepa kwa vitamini B12 ali pachiwopsezo cha zovuta zingapo zaumoyo, monga kuchepa kwa magazi m'thupi komanso kuwonongeka kwamanjenje. Chifukwa chake, ndikofunikira kuti aliyense aziyang'anira momwe amamwa vitamini kuti apewe kuchepa.
Magwero odalirika a B12 muzakudya zamasamba amaphatikiza zakudya zolimbitsa thupi komanso mkaka wambewu. Pitirizani kuwerenga kuti mudziwe mavitamini B12 olemera zakudya zomwe osadya masamba amatha kuziphatikiza muzakudya zawo.
National Institute of Health imalimbikitsa kuti anthu azaka zapakati pa 14 ndi kupitirira adye 2.4 micrograms (mcg) ya B-12, ndipo kwa akuluakulu ndi amayi omwe ali ndi pakati, mlingo woyenera ndi 2.6 mcg wa B-12, komanso kwa akuluakulu ndi achinyamata omwe akuyamwitsa. , ndi 2.8mcg patsiku.
Vitamini B12 Zakudya Zamasamba
Mosiyana ndi malingaliro a anthu, pali njira zingapo zomwe anthu amadya kuti awonjezere kudya kwa B12. Musanafunikire kugwiritsa ntchito zowonjezera zowonjezera komanso kudya kwakunja, ganizirani kuwonjezera zotsatirazi pazakudya zanu zatsiku ndi tsiku. Zitha kutenga nthawi kuti muzolowere moyo watsopano wa chakudya koma muzitsatira pafupipafupi kuti thupi lanu lizolowere kusintha kwa zakudya zanu. Vitamini B12 imathandiziranso kagayidwe kanu kagayidwe kachakudya komanso kayendedwe ka magazi, motero sizitenga nthawi kuti muwone kusintha kwabwino m'thupi lanu.Mkaka Ndi Yoghurt
kuphatikiza mkaka mu chakudya chanu ndi imodzi mwa njira zosavuta kupeza vitamini B12 wokwanira muzakudya zamasamba. Kuti muwone momwe mukudya, lembani zotsatirazi za B12 -
- 1.2 micrograms (mcg) mu 1 chikho cha mkaka wopanda mafuta ochepa, kapena 50 peresenti ya mtengo wanu watsiku ndi tsiku (DV)
- 1.1 mcg mu 1 chikho cha yoghuti yamafuta ochepa, kapena 46 peresenti ya DV yanu
MFUNDO: Yesani kumwa mkaka ndi chakudya cham'mawa, yoghuti ngati chakumwa chamadzulo, ndi magawo angapo a tchizi ngati chokhwasula-khwasula.
Tchizi
Chithunzi: Pexels Kafukufuku akuwonetsa kuti pafupifupi mitundu yonse ya tchizi imakhala ndi vitamini B12 wambiri ndipo imatha kupanga gwero labwino kwa iwo omwe ndi osadya masamba . Akatswiri amati mozzarella, feta ndi Swiss tchizi ndizothandiza kwambiri! Funsani dokotala wanu za kadyedwe kapena katswiri wazaumoyo za kuchuluka kwa zakudya zomwe simuyenera kudya tsiku lililonse. Nthawi zambiri, pali 0.9 mcg ya vitamini mugawo limodzi la tchizi la Swiss kapena 38 peresenti ya DV yanu.
Langizo: Musanapite kunja, mvetsetsani mafuta ndi cholesterol zomwe zili mu tchizi zomwe mumadya.
Zipatso Zolimba
Chithunzi: Pexels Muyenera kuwerenga ma CD anu am'mawa bwino, ndipo mudzazindikira kuti ena mwa iwo amapereka mlingo wabwino wa vitamini B12. Izi zimathandiza makamaka omwe amatsatira a zakudya zamasamba ndipo zimandivuta kutsatira kudya bwino kwa vitamini iyi ndi zakudya zachilengedwe. Mbewu zolimba zingathandize. Ngakhale kuchuluka kwake kumasiyanasiyana kutengera mtundu ndi mtundu mutha kusankha phala lolimba loterolo ndikuwonjezera zakudya zina zachilengedwe zomwe ndi magwero abwino a vitamini.
MFUNDO: Tsatirani phala la tirigu lomwe lili ndi shuga wochepa kuti mukhale ndi thanzi la chakudya cham'mawa.
Yisiti Yopatsa thanzi
Chithunzi: Pexels Njira inanso yopezera chakudya kwa osadya masamba ndi yisiti yopatsa thanzi. Nthawi zambiri amachepetsedwa, mankhwalawa ali ndi ubwino wambiri. Pamodzi ndi ubwino wathanzi , yisiti imapereka kukoma kwakukulu ndikuwonjezera kununkhira kwa cheesy, nutty pakuphika kwanu. Komanso, supuni imodzi yokha ya 100 peresenti yokhala ndi yisiti yowonjezera imapereka 2.4 mcg ya vitamini B12 kapena 100 peresenti ya DV. Lankhulani za kukhala chokoma, ndi thanzi - njira yabwino kwa amayi onse.
MFUNDO: Yesani kuwonjezera yisiti yopatsa thanzi ku msuzi wamasamba, kapena ma curries. Pazakudya zopatsa thanzi, zopatsa thanzi komanso zopatsa thanzi, perekani yisiti yopatsa thanzi pamapopu opangidwa ndi mpweya, sakanizani ndi masukisi a tchizi, kapena onjezerani ku supu.
Nori
Udzu wokoma wodyedwa wokhala ndi kukoma kwa umami uli ndi vitamini B12 wambiri. Zakudya za ku Japan, mapepala a nori tsopano akupezeka mosavuta ku India. Mukhoza kutenga mapepalawo ndikuwagwiritsa ntchito popanga masukisi, kapena ufa ndikuwonjezera ku supu. Ufawu ukhoza kugwiritsidwanso ntchito ngati kuwaza masangweji ndi saladi. Ndiwotsika kwambiri m'ma calories komanso kukoma ndi zakudya zambiri, komanso gwero labwino kwambiri la vitamini B12 kwa omwe amadya masamba.
MFUNDO: Mutha kuviika mapepalawo m'madzi ndikugwiritsa ntchito chokometseracho ngati chopangira supu.
Bowa wa Shiitake
Bowa ndi zakudya zapamwamba zomwe anthu ambiri amadya zamasamba ku India sazinyalanyaza. Ndiathanzi komanso okoma ndipo amawonjezera kukoma kwatsopano akawonjezedwa ku mbale iliyonse. Mitundu ingapo ya bowa monga bowa wa shiitake imakhala ndi vitamini B12 wambiri. Popeza chomera ofotokoza magwero a vitamini Zochepa, bowa sangakwaniritse zosowa za tsiku ndi tsiku zomwe muli nazo, koma zimakhala zopatsa thanzi. Komanso, bowa ndi wosiyanasiyana ndipo amatha kugwiritsidwa ntchito pazakudya zosiyanasiyana, ndipo amatha kuphatikizidwa m'maphikidwe a kadzutsa, chamasana, zokhwasula-khwasula komanso chakudya chamadzulo.
MFUNDO: M'misika yathu, mumangopeza bowa wouma wa shiitake kotero muzimutsitsimutsa m'madzi ofunda musanagwiritse ntchito.
FAQs
Q. Mumadziwa bwanji ngati thupi lanu lili ndi Vitamin B12 yochepa?
KWA. Zizindikiro zina zodziwika za kusowa kwa vitamini B12 zikuphatikizapo kufooka, kuwala mutu, palpitations mtima ndi kupuma movutikira. Zilonda mkamwa kapena milomo youma ndi chizindikiro cha kusowa.
Q. Kodi ndibwino kumwa zowonjezera?
KWA. Nthawi zambiri, pakatha zaka zingapo, omwe amatsatira zakudya zamasamba amalangizidwa kuti aziwonjezera tsiku ndi tsiku, makamaka omwe ali ndi vuto lalikulu. Chinthu chokhacho musanayambe kutulutsa makapisozi okongola tsiku ndi tsiku ndikuti mumawonana ndi dokotala ndikungotenga zowonjezera monga momwe akufunira ku thanzi lanu komanso zosowa zanu. Komanso, musamangodalira mfundo imeneyi mukumwa zowonjezera , kutsatira zakudya zabwino ndi zopatsa thanzi mosasamala kanthu.
Q. Ndikoyenera kumwa jakisoni wa vitamini B12?
Chithunzi: Pexels KWA. Izi sizithunzi zomwe muyenera kuzitenga mwakufuna kwanu. Dokotala ayenera kukupatsani mankhwalawo, ndipo nawonso pazifukwa zomveka. Kaŵirikaŵiri amaperekedwa kwa awo amene akusoŵa kwambiri vitaminiyo kapena amene ali ndi vuto linalake limene dokotala amaona kuti n’koyenera kutero.
Werenganinso: Alankhula Katswiri: Momwe Chakudya Chophikidwa Kunyumba Chimakhalira Bwino Kuposa Chakudya Chosinthidwa
