I-Vitamin B12 ingenye yamavithamini B ayisishiyagalombili adlala indima ebalulekile empilweni yakho.I-B12 iyadingeka ekusebenzeni kwezinzwa, ukukhiqizwa kwamangqamuzana abomvu egazi, i-metabolism, kanye nokuhlanganiswa kwe-DNA.Ukuba nokuntuleka kwevithamini B12 kungaba nomthelela empilweni ngezindlela eziningi.
I-B12 ngokwemvelo igxile emikhiqizweni yezilwane njengenyama, inhlanzi, namaqanda, futhi iphinde yengezwe kokunye ukudla okusekelwe ezitshalweni, njengokusanhlamvu kwasekuseni okuqinisiwe.
Ngisho noma i-B12 itholakala ekudleni okuningi okuvame ukusetshenziswa, abanye abantu badinga ukwengeza nge-B12 ukuze balondoloze amazinga anempilo alesi sakhi.
Nakhu konke odinga ukukwazi mayelana nezithako ze-B12, okuhlanganisa izinzuzo zezempilo, ukuphepha, imiphumela engemihle, nokuthi ungasikhetha kanjani isithasiselo se-B12 esingcono kakhulu sezidingo zakho.
Izinzuzo ze-B12
I-B12 isakhi esincibilikayo emanzini.Lokhu kusho ukuthi umzimba wakho awugcini i-B12 ngenani elikhulu futhi ukhipha noma yini ongayidingi ngomchamo.Ngenxa yokuthi i-B12 ayigcinwa kalula, umzimba wakho udinga ukuhlinzekwa okuqhubekayo kwe-B12 ukuze wenze izinqubo ezibalulekile njengokukhiqiza amandla nokusebenza kwemizwa evamile.
Iningi labantu abanempilo elandela ukudla okungakhawulelwe lidla i-B12 eyanele ukugcina amazinga egazi alungile.Kodwa-ke, izimo ezithile zezokwelapha, imithi, ukuvinjelwa kokudla kokudla okucebile nge-B12, ngisho nokuguga okuvamile kungathinta amazinga e-B12 omzimba kanye nekhono lawo lokumunca i-B12 emithonjeni yokudla.
Abantu abangakwazi ukugcina amazinga e-B12 enempilo ngokudla kuphela kudingeka bathathe izithasiselo ze-B12 ukuze bahlangabezane nezidingo zabo zansuku zonke zale vithamini.
Nazi ezinye izindlela izithasiselo ze-B12 ezizuzisa ngazo impilo.
Ingakhuphula Amazinga e-B12 futhi Yelapha Ukuntula kwe-B12
Enye yezinzuzo eziphezulu zezithako ze-B12 amandla azo okwandisa ngempumelelo amazinga e-B12 emzimbeni.
Kunezizathu ezimbalwa zokuthi kungani umuntu engakwazi ukugcina amazinga aphezulu e-B12 eyedwa.
Abantu abadala abangaba ngu-30% abakwazi ukumunca kahle i-B12 ekudleni ngenxa yezinguquko ze-asidi esiswini kanye nokuncipha kokukhiqizwa kweprotheni ebizwa ngokuthi i-intrinsic factor, kokubili okudingekayo ukuze kufakwe i-B12.
Imithi evame ukunikezwa njenge-acid reflux imishanguzo kanye nezidakamizwa ze-antidiabetic zingaqeda amazinga e-B12.Ukwengeza, abantu abanezimo ezithile zezokwelapha ezifana nesifo samathumbu okuvuvukala nalabo abalandela ukudla okunemingcele, njengokudla kwe-vegan ngokuvamile bahlakulela amazinga aphansi e-B12.
Kubantu abangakwazi ukugcina amazinga e-B12 enempilo bebodwa, isithasiselo se-B12 singasiza ukukhulisa amazinga egazi alesi sakhi esibalulekile futhi sivikele ezinkingeni zezempilo ezihlobene nokushoda kwe-B12, okuhlanganisa i-macrocytic anemia ukuphazamiseka kwegazi okuthinta ukukhiqizwa kwamangqamuzana abomvu egazi.
Inganciphisa Amazinga e-Homocysteine
I-Homocysteine i-amino acid ngokwemvelo etholakala emzimbeni wakho ngamanani aphansi.I-B12 isiza ukuphula i-homocysteine futhi iyiguqule ibe ezinye izinhlanganisela ezidingwa umzimba wakho.Uma ungenayo i-B12 eyanele ohlelweni lwakho, i-homocysteine yakheka egazini lakho.
Amazinga aphezulu e-homocysteine akhuphula ukuvuvukala nokucindezeleka okwenziwe nge-oxidative, isimo esibangelwa lapho izivikelo ze-antioxidant zomzimba wakho zikhungathekiswa izinhlobo zomoya-mpilo osebenzayo, okuyizinto ezibangela ukulimala kwamangqamuzana lapho amazinga eba phezulu kakhulu emzimbeni.
I-homocysteine ephezulu ixhunywe engcupheni eyengeziwe yezimo zempilo eziningana, kuhlanganise nesifo senhliziyo, ukuncipha kwengqondo, nokucindezeleka.
Ukwengeza nge-B12, kanye nezinye izakhi ezihilelekile ekulawuleni i-homocysteine, njenge-folate, kunganciphisa kakhulu amazinga e-homocysteine futhi ngaleyo ndlela kunciphise ingozi yesifo ehambisana ne-homocysteine ephezulu.
Ukubuyekezwa kwango-2022 kwezifundo eziyi-8 kutholwe ukuthi ukwengezwa nge-B12, B6, kanye/noma i-folic acid kuholele ekwehleni okumaphakathi kwamazinga e-homocysteine ngama-31.9% kubantu abanokukhubazeka okuncane kokuqonda.
Ingase Izuzise Abantu Abanokucindezeleka
I-B12 idlala indima ebalulekile ekusebenzeni kobuchopho futhi iyadingeka ekukhiqizeni ama-neurotransmitters afana ne-serotonin, i-γ-aminobutyric acid (GABA), ne-dopamine, edlala indima ebalulekile ekulawuleni isimo sengqondo.Ngaphezu kwalokho, i-B12 igcina amazinga e-homocysteine ehlolwa, ebalulekile ekusebenzeni kobuchopho okunempilo.
Ucwaningo lubonisa ukuthi ukuba namazinga aphansi e-B12 kwandisa ingozi yokuba nokucindezeleka.
Ucwaningo olwenziwa ngo-2021 kubantu abadala asebekhulile luthole ukuthi ukuba namazinga aphansi noma ashodayo e-B12 kwandisa ingozi yokuba nokucindezeleka ngo-51% eminyakeni emine.
Ukwengeza nge-B12 kungasiza ekuvimbeleni ukuqala kokucindezeleka futhi kuthuthukise izimpawu kubantu abanokucindezeleka.Ukubuyekezwa kwango-2023 kuphethe ngokuthi ukugcwalisa nge-B12 kungase kusebenze ekwehliseni izimpawu zokudangala kanye nokwenza ngcono ukusebenza kwemithi edambisa ukucindezeleka.
Isekela Impilo Yengqondo
Ukuba namazinga aphansi e-B12 kungathinta kabi impilo yobuchopho ngokwandisa i-homocysteine, ekhuthaza ukuvuvukala kwamangqamuzana ezinzwa kanye nokucindezeleka okwenziwe nge-oxidative.Ukwengeza nge-vitamin B12 kungasiza ukuvikela emonakalweni wamaselula ohlobene ne-oxidative, okuye kwaxhunyaniswa nenani lezifo ezingamahlalakhona, njengokuncipha kwengqondo.
Ucwaningo luphakamisa ukuthi ukwengeza nge-B12 kungasiza ukulondoloza ukusebenza kobuchopho futhi kubambezeleke ukukhubazeka kwengqondo kubantu abadala asebekhulile.
Ukubuyekezwa kwango-2022 kwathola ukuthi izithasiselo ze-B12 zisize ukwehla kwengqondo kancane kubantu abadala asebekhulile, ikakhulukazi lapho abantu beqala ukuthatha ivithamini ekuqaleni kwempilo.
Imithombo Emihle ye-B12
I-B12 ngokwemvelo igxile ekudleni kwezilwane futhi yengezwa kokunye ukudla okusekelwe ezitshalweni, njengokusanhlamvu, ngokuqiniswa kokudla.
Nansi eminye yemithombo yokudla ehamba phambili ye-B12:
- Isibindi senyama yenkomo ephekiwe: 23.5 mcg nge-ounce, noma 981% we-DV
- Ama-clam aphekiwe: ama-micrograms angu-17 (mcg) ngokuphakelwa okungu-3-ounce, noma u-708% yenani lansuku zonke (DV)
- Imvubelo enomsoco eqinisiwe: 15mcg ngezipuni ezi-2, noma i-630% ye-DV
- I-salmon ephekiwe: 2.6mcg ngokuphakelwa okungu-3-ounce, noma u-108% we-DV
- Inyama yenkomo egayiwe: 2.5mcg ngokuphakelwa okungu-3-ounce, noma u-106% we-DV
- Ubisi lonke iyogathi yesiGreek: 1.04mcg ngesitsha se-7-ounce, noma u-43% we-DV
- Amaqanda: .5mcg iqanda ngalinye eliphekiwe, noma u-19% we-DV
Ngisho noma i-B12 itholakala ekudleni okuthile okuqinisiwe, njengemvubelo enomsoco, ubisi olusekelwe ezitshalweni, kanye nezinhlamvu zasekuseni, abantu abalandela ukudla okuqinile okusekelwe ezitshalweni bangase babe nesikhathi esinzima sokufinyelela izidingo zabo zansuku zonke ze-B12 ngokudla kuphela.
Ucwaningo lukhombisa ukuthi abantu abalandela ukudla kwe-vegan maningi amathuba okuba bahlakulele ukushoda kwe-B12 uma kuqhathaniswa nabantu abadla imikhiqizo yezilwane.Uma ulandela ukudla kwe-vegan noma ukudla okukhawulelayo okukhawulela imithombo eminingi yemvelo ye-B12, kunconywa ukuthi wengeze nge-B12 noma i-vitamin B eyinkimbinkimbi ukuze ugweme ukuntula futhi ugcine amazinga e-B12 enempilo.
Lesi sihloko sivela ku-https://www.health.com/vitamin-b12-7252832
Isikhathi sokuthumela: Apr-07-2023