Vitamini B12 ndi imodzi mwa mavitamini asanu ndi atatu a B omwe amagwira ntchito zofunika pamoyo wanu. B12 ndiyofunikira pakugwira ntchito kwa minyewa, kupanga maselo ofiira amagazi, metabolism, ndi kaphatikizidwe ka DNA. Kukhala ndi kusowa kwa vitamini B12 kumatha kukhudza thanzi m'njira zingapo.
B12 mwachilengedwe imakhazikika muzanyama monga nyama, nsomba, ndi mazira, komanso imawonjezedwa kuzakudya zina zamasamba, monga chimanga cham'mawa.
Ngakhale B12 imapezeka muzakudya zambiri zomwe anthu ambiri amadya, anthu ena amafunikira kuwonjezera ndi B12 kuti akhalebe ndi thanzi labwino lazakudyazi.
Nazi zonse zomwe muyenera kudziwa zokhudza B12 zowonjezera, kuphatikizapo ubwino wathanzi, chitetezo, zotsatira zake, ndi momwe mungasankhire zowonjezera za B12 pa zosowa zanu.
Ubwino wa B12
B12 ndi michere yosungunuka m'madzi. Izi zikutanthauza kuti thupi lanu silisunga B12 yochulukirapo ndipo limatulutsa chilichonse chomwe sichifunikira kudzera mumkodzo. Chifukwa B12 siyimasungidwa bwino, thupi lanu limafunikira B12 yokhazikika kuti igwire ntchito zofunika monga kupanga mphamvu komanso kugwira ntchito kwabwino kwa minyewa.
Anthu ambiri athanzi omwe amatsatira zakudya zopanda malire amadya B12 yokwanira kuti azikhala ndi magazi okwanira. Komabe, matenda ena, mankhwala, kuletsa zakudya zamtundu wa B12, komanso ngakhale ukalamba wabwinobwino zimatha kukhudza ma B12 amthupi komanso kuthekera kwake kuyamwa B12 kuchokera kumagwero azakudya.
Anthu omwe sangathe kukhala ndi thanzi labwino la B12 kudzera muzakudya zokha ayenera kumwa B12 zowonjezera kuti akwaniritse zofunikira zawo za tsiku ndi tsiku za vitaminiyi.
Nazi njira zina zomwe zowonjezera B12 zimapindulira thanzi.
Itha Kuchulukitsa Magawo a B12 ndikuchiza Kuperewera kwa B12
Chimodzi mwazabwino kwambiri za B12 zowonjezera ndikuthekera kwawo kukulitsa bwino ma B12 m'thupi.
Pali zifukwa zingapo zomwe munthu sangathe kukhala ndi milingo yoyenera ya B12 payekha.
Ochuluka okwana 30% achikulire sangathe kuyamwa bwino B12 kuchokera ku chakudya chifukwa cha kusintha kwa asidi m'mimba komanso kuchepa kwa mapuloteni otchedwa intrinsic factor, onse omwe amafunikira kuti B12 ayamwe.
Mankhwala omwe amaperekedwa kawirikawiri monga acid reflux mankhwala ndi mankhwala oletsa matenda a shuga akhoza kuthetsa B12. Kuphatikiza apo, anthu omwe ali ndi matenda ena monga matenda otupa komanso omwe amatsatira zakudya zopatsa thanzi, monga zakudya zamasamba nthawi zambiri amakhala ndi ma B12 otsika.
Kwa anthu omwe sangathe kukhala ndi thanzi labwino la B12 pawokha, chowonjezera cha B12 chingathandize kuwonjezera kuchuluka kwa magazi m'thupi lofunika kwambiri komanso kuteteza ku matenda okhudzana ndi kuchepa kwa B12, kuphatikizapo macrocytic anemia matenda a magazi omwe amakhudza kupanga maselo ofiira a magazi.
Itha Kuchepetsa Milingo ya Homocysteine
Homocysteine ndi amino acid yomwe imapezeka mwachilengedwe m'thupi lanu mochepa. B12 imathandizira kuphwanya homocysteine ndikusintha kukhala mankhwala ena omwe thupi lanu limafunikira. Ngati mulibe B12 yokwanira m'thupi lanu, homocysteine imalowa m'magazi anu.
Kuchuluka kwa homocysteine kumapangitsa kutupa ndi kupsinjika kwa okosijeni, zomwe zimachitika pamene chitetezo cha mthupi lanu cha antioxidant chikulemedwa ndi mitundu ya okosijeni yokhazikika, yomwe ndi zinthu zomwe zimayambitsa kuwonongeka kwa ma cell pamene milingo ikukwera kwambiri m'thupi.
High homocysteine yakhala ikugwirizana ndi chiwopsezo chowonjezereka cha matenda angapo, kuphatikizapo matenda a mtima, kuchepa kwa chidziwitso, ndi kuvutika maganizo.
Kuphatikizira ndi B12, pamodzi ndi zakudya zina zomwe zimakhudzidwa ndi kuwongolera kwa homocysteine, monga folate, kumatha kuchepetsa kwambiri milingo ya homocysteine ndipo kumachepetsa chiopsezo cha matenda okhudzana ndi homocysteine.
Kuwunika kwa 2022 kwa maphunziro asanu ndi atatu kunapeza kuti kuphatikizika ndi B12, B6, ndi/kapena kupatsidwa folic acid kunapangitsa kuti 31.9% achepetse pafupifupi milingo ya homocysteine mwa anthu omwe ali ndi vuto lochepa lachidziwitso.
Ikhoza Kupindulitsa Anthu Ovutika Maganizo
B12 imagwira ntchito yofunika kwambiri muubongo ndipo ndiyofunikira pakupanga ma neurotransmitters monga serotonin, γ-aminobutyric acid (GABA), ndi dopamine, zomwe zimagwira ntchito yofunika pakuwongolera malingaliro. Kuphatikiza apo, B12 imasunga milingo ya homocysteine, yomwe ndiyofunikira kuti ubongo uzigwira ntchito bwino.
Kafukufuku akuwonetsa kuti kukhala ndi B12 yotsika kumawonjezera chiopsezo chokhala ndi kukhumudwa.
Kafukufuku wa 2021 mwa achikulire adapeza kuti kukhala ndi milingo yochepa kapena yoperewera ya B12 kumawonjezera chiopsezo chokhala ndi kukhumudwa ndi 51% pazaka zinayi.
Kuphatikiza ndi B12 kungathandize kupewa kuyambika kwa kupsinjika maganizo komanso kusintha zizindikiro mwa anthu omwe ali ndi kuvutika maganizo. Ndemanga ya 2023 inatsimikizira kuti kuwonjezera ndi B12 kungakhale kothandiza kuchepetsa zizindikiro za kuvutika maganizo komanso kupititsa patsogolo mphamvu ya mankhwala ochepetsa nkhawa.
Imathandizira Umoyo Waubongo
Kukhala ndi milingo yotsika ya B12 kumatha kusokoneza thanzi laubongo powonjezera homocysteine, yomwe imalimbikitsa kutupa kwa mitsempha ya mitsempha ndi kupsinjika kwa okosijeni. Kuphatikizidwa ndi vitamini B12 kungathandize kuteteza kuwonongeka kwa ma cell oxidative, komwe kumalumikizidwa ndi matenda angapo osatha, monga kuchepa kwa chidziwitso.
Kafukufuku akuwonetsa kuti kuphatikizira ndi B12 kungathandize kuti ubongo ugwire ntchito ndikuchedwetsa kuwonongeka kwa chidziwitso mwa okalamba.
Ndemanga ya 2022 idapeza kuti zowonjezera za B12 zidathandizira kuchepa kwa chidziwitso mwa okalamba, makamaka anthu atayamba kumwa vitamini ali ndi moyo.
Magwero abwino a B12
B12 mwachilengedwe imalowa muzakudya za nyama ndipo imawonjezeredwa kuzakudya zina zamasamba, monga chimanga, kudzera m'zakudya zolimbitsa thupi.
Nazi zina mwazakudya zabwino kwambiri za B12:
- Chiwindi cha ng'ombe yophika: 23.5 mcg pa ounce, kapena 981% ya DV
- Zophika zophika: 17 micrograms (mcg) pa 3-ounce kutumikira, kapena 708% ya mtengo watsiku ndi tsiku (DV)
- Yisiti yolimbitsa thupi: 15mcg pa supuni 2, kapena 630% ya DV
- Nsomba yophika: 2.6mcg pa 3-ounce kutumikira, kapena 108% ya DV
- Ng'ombe yamphongo: 2.5mcg pa 3-ounce kutumikira, kapena 106% ya DV
- Mkaka wonse Greek yogurt: 1.04mcg pa 7-ounce chidebe, kapena 43% ya DV
- Mazira: .5mcg pa dzira lonse lophika, kapena 19% ya DV
Ngakhale B12 imapezeka muzakudya zina zokhala ndi mipanda yolimba, monga yisiti yopatsa thanzi, mkaka wopangidwa ndi mbewu, ndi chimanga cham'mawa, anthu omwe amatsatira zakudya zokhazikika pazakudya amatha kukhala ndi nthawi yovuta kukwaniritsa zosowa zawo za tsiku ndi tsiku za B12 kudzera muzakudya zokha.
Kafukufuku akuwonetsa kuti anthu omwe amatsatira zakudya zama vegan amatha kukhala ndi vuto la B12 poyerekeza ndi anthu omwe amadya nyama. Ngati mukutsatira zakudya zamasamba kapena zakudya zoletsa zomwe zimachepetsa magwero ambiri a B12, tikulimbikitsidwa kuti muwonjezere B12 kapena B complex vitamini kuti mupewe kuperewera komanso kukhala ndi thanzi la B12.
Nkhaniyi ikuchokera ku https://www.health.com/vitamin-b12-7252832
Nthawi yotumiza: Apr-07-2023