Kunemithombo eminingi yezokwelapha kanye nezimo eziphuthumayo ukuthi, ngenkathi bevumelana embuzweni wezinzuzo ezingangabazeki ze-vitamin B12, ngokuyisisekelo abavumelani kukho konke okunye - kusukela encazelweni kuya ohlwini lwemikhiqizo equkethe isici esidinga umzimba kakhulu.
Ngemuva kokudlulela ekudleni okunempilo okususelwa kumigomo yokudliwa kwemifino kanye ne-veganism, inkinga ivame ukuvela - abantu ababambelela ezimisweni eziyisisekelo zokugcina impilo yomzimba bangabhekana kanjani nomsebenzi onzima njengokuntuleka kwalesi sidakamizwa, ikakhulukazi emzimbeni wengane entekenteke.Yini i-Vitamin B12? Futhi umbuzo wokuqala ngqa ovelayo phambi kwalabo abafuna ukuqonda inkinga - iyini le vithamini futhi kungani ibaluleke kangaka empilweni yethu?
Uma ungangeni olimini lwezincazelo zezokwelapha, i-Vitamin B12 ukuphela kwevithamini elincibilika emanzini elinganqwabelana emzimbeni - lifakwa esibindini, ezinso, emaphashini nasengqeleni.
Kubalulekile ekwakheni amangqamuzana abomvu egazi kanye nokusebenza kahle kwamangqamuzana ezinzwa. Ngaphandle kwakho, ukukhula okujwayelekile kwamangqamuzana abomvu egazi akunakwenzeka, lapho ukuvuthwa kwama-molecule e-DNA aphethe imininingwane yofuzo kwenzeka. Lokho wukuthi, ukwakheka kwemininingwane yefa esiyidlulisela ezinganeni ezinezakhi zofuzo akunakwenzeka ngaphandle kwale ngxenye!
Uma ubheka ukutolikwa kwama-encyclopedia, khona-ke amavithamini B12 abizwa njengeqembu lezinto eziqukethe i-cobalt ezisebenza ngokuphila ezibizwa ngama-cobalamin. Ngezinye izikhathi ngomqondo omncane ibizwa ngokuthi i-cyanocobalamin, ngoba yile ndlela lapho inani eliphakeme le-vitamin B12 lingena emzimbeni womuntu.
Kodwa-ke, akupheleli lapho! Bekufanele ngihlangane nesitatimende sokuthi i-B12 ayilutho nje lwebhaktheriya elikhula ngokuzimela kunoma yisiphi isidalwa, hhayi nhlobo uhlobo oluthile lwento. Kuphi okuqukethwe
Eqinisweni, i-B12 IKHISHWA ama-microorganisms (amagciwane). Ngakho-ke, itholakala ngokuyinhloko emikhiqizweni yezilwane eshabalala ngokushesha njengenyama, izibilini nobisi. Nokho, ukudla kwasolwandle nakho kuwumthombo onokwethenjelwa wale nto. Iqukethwe eziqongweni zezitshalo nasezinhlobonhlobo zemifino, nakuba kunemithombo ethile yokugomela ukuthi ayikho imikhiqizo yezitshalo equkethe. Itholakala futhi ngamanani amancane kwamanye amakhowe, njengama-champignon.
Kungani itholakala kakhulu emikhiqizweni yezilwane? Ngesizathu esisodwa esilula, akhiqizwa esiswini sezilwane ezidla uhlaza ngokuvutshelwa kwemvelo kwamagciwane. Izilwane ezidla ezinye, ezidla i-herbivore, zithola i-vitamin ezingxenyeni zayo. Ukuvutshelwa kwenzeka futhi emzimbeni womuntu futhi inani elithile lalesi sici esibalulekile liyakhiqizwa, noma kunjalo, ngeshwa, lokhu kwenzeka kulezo zingxenye zamathumbu lapho ukumuncwa kwezakhi kungenzeki ngaso sonke isikhathi ngezinga elanele.
Ungakuqeda kanjani ukushoda kwamavithaminiKodwa-ke, kungaba iphutha elikhulu ukwenza isiphetho esinqunyiwe sokuthi ukusilela kungagcwaliswa kuphela ngenyama nemikhiqizo yobisi!
Isidlo nje se-vegan kufanele sifake imenyu ehlukahlukene ngangokunokwenzeka!
Njengoba umuntu ophilile edinga ama-microkilograms angama-2,4 kuphela ngosuku ukuze asebenze ngokujwayelekile kwe-hematopoietic element, kwanele ukumane ufake ekudleni kwakho inani elikhulu lemifino, ulethisi, isipinashi no-anyanisi oluhlaza, nokhula lwasolwandle. Imifino ingangezwa kumasaladi, amasobho kanye nezifundo eziyinhloko. Kuyasiza nokusebenzisa okusanhlamvu kwasekuseni okuqiniswe ngamavithamini njengokwengeza ekudleni okuyinhloko. Yize kungathathwa njengomkhiqizo wemvelo ngokuphelele, ngokuqinisekile kuzosiza ukugcina ukulinganisela kwamavithamini emzimbeni.
Kuyasiza futhi nokudla ukudla okunevithamini - imvamisa ubisi lwe-soya oluqinile, imvubelo yokudla okunomsoco, ama-cornflakes, njll. Ukuthola ukuthi ngabe ukudla okuthile kungumthombo wevithamini B12, funa igama elithi "cyanocobolamin" ohlwini lwezithako . Ukudla okuhlanganiswe nakho kufanele kugcinwe esiqandisini, kude nokukhanya.
Ukuvimbela, ungasebenzisa amavithamini noma amavithamini angahlafuneki kuma-capsule aqukethe kusuka ku-500 kuye ku-1000 μg ka-B12 1-2 izikhathi ngesonto. Ukulawulwa kwezokwelapha. Ukuze uzethembe ngokuphelele empilweni yakho, udinga ukuthatha izivivinyo njalo ngenani le-B12 egazini. Kodwa-ke, lokhu akusiyona inkomba ethembekile njalo; ukwanda kwezinga le-homocysteine egazini kubhekwa njengokwethenjelwa ngokwengeziwe, okukhombisa ukungabi bikho kwe-B12 emzimbeni, futhi lokhu kungaholela ekuqaleni kokubhujiswa kwemithambo yegazi futhi kuvuse izifo zenhliziyo nemithambo yegazi.
Kungenzeka uthathe izinyathelo ezinqala ngesimo somjovo we-B12 emithanjeni noma uthathe inkambo yemithi ekhethekile ngokuqukethwe okwandisiwe kwale vithamini eshiwo ngenhla, kuphela ngemuva kokuthola imiphumela yokuhlolwa ekhombisa ukuntuleka kwayo emzimbeni wakho futhi njalo ngemuva kokubonisana nodokotela .
Ngesikhathi esifanayo, ungakhohlwa ukuthi i-vitamin B12 akufanele ithathwe ngokungeziwe ngezifo ezithile ezinzima (esimweni se-erythrocytosis, thromboembolism).