Uvithamini B12: iqiniso nenganekwane

Ngokushoda kwevithamini B12 emzimbeni wabantu abadla imifino kanye nemiphumela yako, kwakhiwe indatshana engaphezu kweyodwa enezimpikiswano ezivuna ukudla inyama. Yiqiniso, le vithamini idlala indima ebalulekile ekusebenzeni kwesimiso sezinzwa, ukugaya, ukuhlanganiswa kwamafutha nama-carbohydrate, nokuhlukaniswa kwamaseli, ekugcineni. Futhi itholakala ikakhulukazi emikhiqizweni yenyama kanye ne-offal. Kodwa ingabe ukwenqatshwa kwazo kuhilela ukuntula kwayo kanye nemiphumela engathi sína kakhulu emzimbeni ngendlela yokungaboni kahle, ikhanda elibuhlungu njalo kanye ne-anemia? Kuvela ukuthi lo mbuzo ungaphendulwa ngokungananazi, kodwa kuphela ngemva kokuqonda konke.

Okudingayo ukwazi ngevithamini B12

Ngamagama amakhemikhali ayinkimbinkimbi, leli igama elijwayelekile lezinhlobonhlobo ezimbili ze-cobalamin molecule, ngamanye amagama, izinto eziqukethe i-cobalt. Kungakho igama alinikwe odokotela - i-cyanocobalamin. Kuyiqiniso, abantu bavame ukumbiza “uvithamini obomvu“Ngokufanisa nemithombo yale nto yomzimba - isibindi nezinso zezilwane.

IVitamin B12 yaxoxwa okokuqala ngo-1934, lapho odokotela abathathu abanethalente baseHarvard, uGeorge Maycot, uGeorge Will noWilliam Parry Murphy, bathola umklomelo weNobel ngokutholakala kwemithi yawo yokwelapha. Kamuva kwatholakala ukuthi futhi ingenye yamavithamini azinzile kakhulu, agcinwa kahle ekudleni ngisho nangaphansi kwethonya lamazinga okushisa aphezulu, ngokwesibonelo. Yize kufanele kuvunywe ukuthi iyakwesaba ukukhanya namanzi, noma kunjalo, ngokuhamba kwesikhathi, inganqwabelana ezithweni ezithile zomzimba wethu - izinso, amaphaphu, ubende nesibindi. Kungenxa yalokhu ukuthi izimpawu zokuqala zokuntuleka kwamavithamini B3 ekudleni aziveli ngokushesha, kepha ngemuva kweminyaka emi-12 - 2. Ngaphezu kwalokho, kulokhu, asikhulumi ngabantu abadla inyama kuphela, kodwa futhi nangabantu abadla inyama.

Iyini indima yayo

Ungaphumuli ngemuva kokufunda ngamandla omzimba wokuqongelela uvithamini B12. Mane nje ngoba ungabheka izinga langempela ngendlela eyodwa nokuwukuphela kwalo, okubila ekudluliseni ukuhlaziywa okukhethekile. Futhi kuhle uma ekhombisa ukuthi konke kuhlelekile, ngoba ngokwesiko le vithamini yenza imisebenzi eminingana ebalulekile:

• kuvimbela ukuthuthukiswa nokuncipha kokuzivikela komzimba ngenxa yokukhiqizwa okusebenzayo kwamaseli abomvu egazini lomnkantsha nokugcina izinga elifanele le-hemoglobin egazini;
• ilawula umsebenzi wezitho ze-hematopoietic;
• obhekele impilo yezitho zokuzala zobulili bobabili;
• kuthinta ukuhlanganiswa kwamaprotheni, amafutha nama-carbohydrate;
• kwandisa ukusetshenziswa kwe-oxygen ngamaseli uma kwenzeka i-hypoxia;
• ikhuthaza ukukhula kwamathambo okuthuthukisiwe;
• unesibopho somsebenzi obalulekile wamaseli omgogodla, ngakho-ke, ekuthuthukiseni imisipha;
• igcina izinga elilungile;
• kuthuthukisa isimo sekhanda nezinwele futhi kuvimbele inkwethu;
• kuthinta ukusebenza kwesistimu yezinzwa. Ngakho-ke, umsebenzi ohlelwe kahle wazo zonke izitho, kufaka phakathi ubuchopho, nenhlalakahle yomuntu jikelele incike kuye. Kulokhu, sikhuluma ngokungabikho kokuphazamiseka kokulala, ukucasuka, ukukhohlwa, ukukhathala okungapheli.

Amanani okusetshenziswa

Ngokufanelekile, i-09 ng / ml ye-vitamin B12 kufanele ibe khona egazini. Ngenxa yalokhu, ngokusho kwezincomo zodokotela bethu, umuntu ojwayelekile udinga okungenani u-3 mcg wale vithamini ngosuku. Ngaphezu kwalokho, isibalo singakhuphuka ngemidlalo enamandla, ukukhulelwa nokuncelisa. Ingane idinga kancane kancane - kufika ku-2 mcg ngosuku. Ngasikhathi sinye, iJalimane namanye amazwe anemibono yawo ngezidingo zansuku zonke zevithamini B12. Banesiqiniseko sokuthi kuphela u-2,4 μg wento onele umuntu omdala. Kepha noma kunjalo, indima yalo ibaluleke kakhulu, ngakho-ke ukuqinisekisa ukuthi kungena emzimbeni kubaluleke kakhulu. Umuntu odla imifino angakwenza kanjani lokhu? Izinganekwane zigcwele lo mbuzo.

Izinganekwane zikaVitamin B12

I-Vitamin B12 ibhekwa njengenye yezimpikiswano kakhulu. Ngempela, uma imininingwane engenhla cishe ingakaze iphikiswe yibo bobabili theorists kanye nodokotela, khona-ke izindlela zokuyithola, indawo yokuhlanganiswa, imithombo esemqoka, ekugcineni, ixoxwa ngokuphelele. Umbono wawo wonke umuntu wehlukile, kepha iqiniso, njengoba umkhuba usikisela, liphakathi nendawo. Kepha qala izinto kuqala.

• Inganekwane 1… Udinga ukudla njalo ukudla okune-vitamin B12 ukuze ungazi ukuthi kushoda ngani.

Bambalwa abantu abazi ukuthi ukuthuthukiswa kokushoda kwamavithamini esimweni sikavithamini B12 kungathatha iminyaka engama-20. Futhi iphuzu lapha alikho ezinqolobaneni ezikhona zomzimba, kodwa inqubo yemvelo, odokotela abayibiza ngokuthi yi-enterohepatic circulation. Yilapho i-vitamin B12 ikhishwa enyameni bese ibuyiselwa emzimbeni. Ngaphezu kwalokho, kulokhu, inani layo lingafinyelela ku-10 mcg ngosuku. Ngaphezu kwalokho, le nqubo inikeza ama-vegans kanye nemifino nge-vitamin B12 eningi kunaleyo evela ekudleni. Ukufingqa konke lokhu okungenhla, kubalulekile ukuthi uqaphele ukuthi ukushoda kwamavithamini kungenzeka eminyakeni emi-2 - 3 hhayi ngenxa yokwenqaba ukudla okunevithamini B12, kepha ngenxa yokwehluleka kokusakazwa kwe-enterohepatic. Futhi konke kuzolunga, kuvela inganekwane elandelayo kulokhu.

• Inganekwane 2… Uvithamini B12 awudingeki, ngoba ukusakazwa kwe-enterohepatic kusebenza kahle emzimbeni

Lesi sitatimende siyiphutha ngoba nje ezinye izinto zithonya nenqubo echazwe ngenhla, okuyile: inani le-calcium, amaprotheni ne-cobalt angena emzimbeni nokudla, kanye nesimo samathumbu. Ngaphezu kwalokho, ungaqiniseka kuphela ukuthi yonke into ihlelekile ngokudlulisa izivivinyo ezifanele njalo.

• Inganekwane 3… Uvithamini B12, okhiqizwa esiswini nasemathunjini, awumunci

Ngokusho kukaDkt. Virginia Vetrano, le nsumansumane yazalwa eminyakeni eminingi eyedlule, lapho ososayensi bekholelwa ukuthi le nto yenziwe yahlanganiswa kakhulu emathunjini, ngenxa yalokho ayengamuncwa. Ngemuva kwalokho, yaqedwa ngempumelelo ngokwenza ucwaningo olufanele futhi kwafakazelwa okuphambene. Indida ukuthi sekuphele iminyaka engaphezu kwengu-20 kusukela lapho. Imiphumela yalezo zifundo yashicilelwa ezincwadini eziningi zesayensi, ngokwesibonelo, encwadini ethi “Human Anatomy and Physiology” ebhalwe nguMarieb, kodwa inganekwane, namuhla engeyona nje into eyisayensi ephelelwe yisikhathi, isaqhubeka nokuba khona.

• Inganekwane 4… Uvithamini B12 utholakala emikhiqizweni yezilwane kuphela

Lesi sitatimende asilona iqiniso ngesizathu esisodwa esilula: akukho kudla emhlabeni osekuvele kune-vitamin B12. Vele ngoba uvithamini B12 kungumphumela wokumunca i-cobalt ngumzimba. Ikhiqizwa emathunjini amancane ngamagciwane emathumbu. Ngaphezu kwalokho, uDkt. Vetrano uthi ama-coenzymes asebenzayo wevithamini eyimpikiswano atholakala emgodini womlomo, ngapha nangapha kwamazinyo namathambo, nasemaphandleni phansi kolimi, naku-nasopharynx, naku-bronchi engenhla. Lokhu kwenza kube lula ukuphetha ngokuthi ukumuncwa kwama-coenzymes B12 kungenzeka hhayi emathunjini amancane kuphela, kepha naku-bronchi, umphimbo, umphimbo, umlomo, kuwo wonke umgudu wamathumbu, ekugcineni.

Ngaphezu kwalokho, i-vitamin B12 coenzymes itholakale futhi, ezinye izinhlobo zemifino, izithelo nemifino. Futhi uma ukholelwa Incwadi Ephelele Yamavithamini e-Rhodal, ayatholakala nakweminye imikhiqizo. Zihlulele ngokwakho: “I-B-complex yamavithamini ibizwa ngokuthi i-complex, ngoba iyinhlanganisela yamavithamini ahlobene, ngokuvamile atholakala emikhiqizweni efanayo.”

• Inganekwane 5… Ukuntuleka kukavithamini B12 kutholakala kuphela kwabadla inyama

Isisekelo sokuzalwa kwale nsumansumane, yebo, ukwenqaba kwabo inyama. Yize kunjalo, ngokusho kukaDkt. Vetrano, lesi sitatimende simane nje siyindlela yokukhangisa. Iqiniso ngukuthi i-vitamin B12 ehlinzekwa ngokudla ingafakwa kuphela ngemuva kokuhlanganiswa ne-enzyme ekhethekile - isici sangaphakathi, noma isakhi seCastle. Lesi sakamuva sikhona kahle ekusithekeni kwesisu. Ngakho-ke, uma ngasizathu simbe ingatholakali lapho, inqubo yokudonsa ngeke ize yenzeke. Futhi akunandaba ukuthi kudliwe kangaki nokuqukethwe kwayo. Ngaphezu kwalokho, inqubo yokumunca kungenzeka ithinteke ngama-antibiotic, angatholakali emithini kuphela, kodwa nasobisini nasenyameni. Kanye nentuthu yotshwala noma kagwayi, uma umuntu esebenzisa kabi utshwala noma ebhema, izimo ezivame ukucindezela.

Ungakhohlwa ukuthi uvithamini B12 unenkinga eyodwa - ingabhujiswa ezimweni ezine-asidi noma i-alkaline ngokweqile. Lokhu kusho ukuthi i-hydrochloric acid, engena esiswini ukugaya inyama, nayo ingayiqeda. Ngaphezu kwalokho, uma ufaka amabhaktheriya abolayo lapha, okuthi, avela emathunjini omuntu odla inyama, abhubhise lawo anenzuzo, ungathola isithombe sethumbu elonakele elingakwazi ukwenza imisebenzi yalo eqondile, kufaka phakathi ukumunca uvithamini B12.

• Inganekwane 6… Wonke umuntu odla imifino kuphela kufanele athathe izakhiwo ezinamavithamini aqukethe uvithamini B12 ukuvikela ukushoda kwawo.

Ngempela, kungenzeka ukuxazulula inkinga ye-beriberi, uma isivele ikhona futhi lokhu kufakazelwe ukuhlolwa komtholampilo, ngosizo lwamaphilisi akhethekile. Khumbula, noma kunjalo, ukuthi zenziwe ngamagciwane abilile kakhulu. Ngamanye amagama, lolu hlobo lwevithamini cocktail lusizo esikhathini esifushane. Ngokuzayo, kuzodingeka ufike phansi kuwo futhi uqonde ukuthi kungani umzimba untula uvithamini B12 nokuthi yini okudingeka yenziwe ukuze kubuyiselwe yonke into esikweleni esisodwa.

• Inganekwane 7… Uma kusolwa ukusweleka kukavithamini B12, udinga ukucubungula kabusha imibono yakho ngokudla okunempilo bese ubuyela enyameni.

Lesi sitatimende silungile. Vele ngoba uma kwenzeka kukhona ukungasebenzi kahle emzimbeni, okuthile kudinga ukuguqulwa. Vele, lokhu kufanele kwenziwe kuphela ngaphansi kokuqondisa kukadokotela ofanelekayo ongathola imbangela ngqo yenkinga futhi akhethe indlela eyiyo yokuyixazulula. Ekugcineni, noma imaphi amavithamini, izakhi zokulandela umkhondo noma ama-hormone asebenza ngokuhlangana. Lokhu kusho ukuthi kwesinye isikhathi ukuze wenzele ukungabi bikho komunye wabo, udinga ukunciphisa inani lomunye, noma uqale nokuzila ukudla.

esikhundleni se-epilogue

Bekuhlale kunezimpikiswano nezinganekwane ezanele ezungeze uvithamini B12. Kepha akubanga yimibono yesayensi ephikisanayo ebabangele, kepha kunalokho ukungabi nalwazi oluthembekile. Futhi izifundo zomzimba womuntu kanye nethonya lazo zonke izinhlobo zezinto ezikuwo beziqhubeka futhi zisaqhutshwa. Lokhu kusho ukuthi izingxabano bezihlale zikhona futhi zizovela. Kodwa ungathukutheli. Ngemuva kwakho konke, kuncane kakhulu okudingekayo empilweni nasenjabulweni: ukuhola indlela yokuphila efanele, cabanga ngokucophelela ngokudla kwakho futhi uzilalele, kuqinisa ukuzethemba ukuthi yonke into ihambisana nemiphumela yezivivinyo ezifanele!