I-Vitamin B12 - Ukudla Okunempilo Eduze Kwami

Okuqukethwe

Ukudla okunothile kuka-Vitamin B12
Izakhiwo eziwusizo nomphumela wazo emzimbeni
- Ukungafani nokuxwayiswa
  - Izimpawu zokushoda kukavithamini B12
  - Ukusebenzisana kwezidakamizwa
Funda futhi ngamanye amavithamini:

Okuqukethwe yi-athikili

Ifomula yamakhemikhali:

C₆₃H₈₈I-CoN₁₄O₁₄P

incazelo emfushane

I-Vitamin B12 ibaluleke kakhulu empilweni yobuchopho, isimiso sezinzwa, ukuhlanganiswa kwe-DNA nokwakhiwa kwamangqamuzana egazi. Empeleni, iwukudla kobuchopho. Ukusetshenziswa kwayo kuyisihluthulelo kunoma iyiphi iminyaka, kodwa ikakhulukazi ngokuguga komzimba - ukuntuleka kwe-vitamin B12 kuhlotshaniswa nokukhubazeka kwengqondo. Ngisho nokushoda okuncane kungaholela ekwehleni kokusebenza kwengqondo nokukhathala okungapheli. Enye yamavithamini abaluleke kakhulu kwabadla imifino, njengoba iningi litholakala emikhiqizweni yezilwane.

Obeye aziwe njengo: cobalamin, cyanocobalamin, hydroxocobalamin, methylcobalamil, cobamamide, into yangaphandle yeCastle.

Umlando wokutholakala

Ngawo-1850, udokotela waseNgilandi wachaza ifomu elibulalayo, walibeka kumuntu ongajwayelekile owesisu esiswini kanye nokushoda kwesisu esiswini. Iziguli zinikezwe izimpawu zokushoda kwegazi, ukuvuvukala kolimi, ukuba ndikindiki kwesikhumba, kanye nokuhamba okungajwayelekile. Lalingekho ikhambi lalesi sifo, futhi lalibulala njalo nje. Iziguli bezingondlekile, zilaliswe esibhedlela futhi zingenathemba lokuthi zizokwelashwa.

UGeorge Richard Minot, MD eHarvard, wayenombono wokuthi izinto ezisekudleni zingasiza iziguli. Ngo-1923, uMinot wahlangana noWilliam Perry Murphy, ebeka ucwaningo lwakhe ngomsebenzi owedlule nguGeorge Whipple. Kulolu cwaningo, izinja zilethwe esimweni sokushoda kwegazi, zabe sezizama ukuthola ukuthi yikuphi ukudla okubuyisa amangqamuzana abomvu egazi. Imifino, inyama ebomvu, futhi ikakhulukazi isibindi bezisebenza kahle.

Ngo-1926, emhlanganweni owawuse-Atlantic City, uMinot noMurphy babika ngokutholwa okuthokozisayo - iziguli ezingama-45 ezine-anemia eyingozi zelashwa ngokuthatha inqwaba yesibindi esiluhlaza. Ukuthuthuka komtholampilo bekubonakala futhi kuvame ukwenzeka kungakapheli amasonto ama-2. Ngalokhu, uMinot, uMurphy noWhipple bathola iNobel Prize in Medicine ngo-1934. Eminyakeni emithathu kamuva, uWilliam Castle, naye ongusosayensi waseHarvard, wathola ukuthi lesi sifo sasingenxa yesici esiswini. Abantu abakhishwe isisu bavame ukubulawa i-anemia eyingozi, futhi ukudla isibindi akusizanga. Lesi sici, esikhona ku-mucosa yesisu, sabizwa ngokuthi "ngaphakathi" futhi sasidingeka ukumuncwa okujwayelekile kwe- "extrinsic factor" ekudleni. "Isici sangaphakathi" sasingekho ezigulini ezine-anemia eyingozi. Ngo-1948, i- “extrinsic factor” yahlukaniswa yohlobo lwekristalu esesibindi futhi yashicilelwa nguKarl Folkers nababambisene naye. Yabizwa ngo-vitamin B12.

Ngo-1956, usokhemisi waseBrithani uDorothy Hodgkin wachaza ukwakheka kwe-molecule kavithamini B12, lapho athola khona iNobel Prize eKhemistry ngo-1964. Ngo-1971, usokhemisi wemvelo uRobert Woodward wamemezela ukuhlanganiswa okuyimpumelelo kukavithamini ngemuva kweminyaka eyishumi yokuzama.

Lesi sifo esibulalayo manje sesingelapheka kalula ngemijovo ye-vitamin B12 emsulwa futhi ngaphandle kwemiphumela emibi. Iziguli zalulama ngokuphelele.

Ukudla okunothile kuka-Vitamin B12

Kubonisiwe ukutholakala cishe (μg / 100 g) kovithamini:

Igobolondo

Ushizi waseSwitzerland

I-Feta1.69

I-yogurt

Isidingo sansuku zonke sevithamini B12

Ukutholwa kukavithamini B12 kunqunywa ngamakomidi okondla ezweni ngalinye futhi kusuka ku-1 kuye ku-3 micrograms ngosuku. Isibonelo, inkambiso eyabekwa yi-US Food and Nutrition Board ngo-1998 imi kanjena:

Ubudala	Abesilisa: mg / ngosuku (Units International / usuku)	Abesifazane: mg / usuku (Amayunithi Amazwe / usuku)
Izinsana izinyanga ezingu-0-6	0.4 µg	0.4 µg
Izinsana izinyanga ezingu-7-12	0.5 µg	0.5 µg
Izingane ze-1-3 iminyaka ubudala	0.9 µg	0.9 µg
Iminyaka engu-4-8 ubudala	1.2 µg	1.2 µg
Iminyaka engu-9-13 ubudala	1.8 µg	1.8 µg
Intsha iminyaka eyi-14-18	2.4 µg	2.4 µg
Abantu abadala abaneminyaka engu-19 nangaphezulu	2.4 µg	2.4 µg
Ukhulelwe (noma yimuphi ubudala)	-	2.6 µg
Omama abancelisayo (noma ibuphi ubudala)	-	2.8 µg

Ngo-1993, i-European Nutrition Committee yasungula ukwelashwa kwansuku zonke kwe-vitamin B12:

Ubudala	Abesilisa: mg / ngosuku (Units International / usuku)	Abesifazane: mg / usuku (Amayunithi Amazwe / usuku)
Izingane izinyanga ezingu-6-12	0.5 µg	0.5 µg
Izingane ze-1-3 iminyaka ubudala	0.7 µg	0.7 µg
Iminyaka engu-4-6 ubudala	0.9 µg	0.9 µg
Iminyaka engu-7-10 ubudala	1.0 µg	1.0 µg
Intsha iminyaka eyi-11-14	1.3 µg	1.3 µg
Intsha eneminyaka engu-15-17 ubudala nangaphezulu	1.4 µg	1.4 µg
Ukhulelwe (noma yimuphi ubudala)	-	1.6 µg
Omama abancelisayo (noma ibuphi ubudala)	-	1.9 µg

Ithebula lokuqhathanisa inani eliphakanyisiwe likavithamini B12 ngosuku, ngokusho kwedatha emazweni nezinhlangano ezahlukahlukene:

Ubudala	Abesilisa: mg / ngosuku (Units International / usuku)
I-European Union (kufaka neGrisi)	1,4 mcg / ngosuku
Belgium	1,4 mcg / ngosuku
France	2,4 mcg / ngosuku
EJalimane, e-Austria, eSwitzerland	3,0 mcg / ngosuku
Ireland	1,4 mcg / ngosuku
Italy	2 mcg / ngosuku
Netherlands	2,8 mcg / ngosuku
Amazwe aseNordic	2,0 mcg / ngosuku
Portugal	3,0 mcg / ngosuku
Spain	2,0 mcg / ngosuku
i-United Kingdom	1,5 mcg / ngosuku
USA	2,4 mcg / ngosuku
Inhlangano Yezempilo Yomhlaba, Inhlangano Yezokudla Nezolimo yeNhlangano Yezizwe	2,4 mcg / ngosuku

Isidingo se-vitamin B12 siyanda ezimweni ezinjalo:

kubantu asebekhulile, uketshezi lwe-hydrochloric acid esiswini kaningi luyancipha (okuholela ekwehliseni ukumuncwa kukavithamini B12), kanye nenani lamagciwane emathunjini nalo liyakhuphuka, elinganciphisa izinga levithamini elitholakala umzimba;
nge-atrophic, amandla omzimba okuthola i-vitamin B12 yemvelo ekudleni ayancipha;
nge-anemia ebulalayo (eyingozi), ayikho into emzimbeni esiza ukumunca i-B12 kusuka kupheshana le-alimentary;
ngesikhathi sokusebenza kwamathumbu (ngokwesibonelo, ukuncipha kwesisu noma ukususwa kwawo), umzimba ulahlekelwa amaseli akhipha i-hydrochloric acid futhi aqukethe into engaphakathi ekhuthaza ukwenziwa kwe-B12;
kubantu abadla ukudla okungenayo imikhiqizo yezilwane; kanye nasezinsaneni ezinomama abancelisayo abangadli imifino noma imifino.

Kuwo wonke lawa macala angenhla, umzimba kungenzeka ukuthi awunalo uvithamini B12, ongaholela emiphumeleni emibi kakhulu. Ukuze kuvikelwe nokwelashwa kwezimo ezinjalo, odokotela abaya khona banquma ukuphuza i-vitamin yokwenziwa ngomlomo noma imijovo.

Izici zomzimba nezamakhemikhali zikavithamini B12

Eqinisweni, i-vitamin B12 iyiqembu eliphelele lezinto eziqukethe. Kubandakanya i-cyanocobalamin, i-hydroxocobalamin, i-methylcobalamin, ne-cobamamide. I-cyanocobalamin esebenza kakhulu emzimbeni womuntu. Le vithamini ibhekwa njengeyinkimbinkimbi kunazo zonke esakhiweni sayo uma iqhathaniswa namanye amavithamini.

I-cyanocobalamin ibomvu ngombala obomvu futhi ivela ngendlela yamakristalu noma i-powder. Ayinaphunga noma ayinambala. Iyancibilika emanzini, iyamelana nomoya, kepha ibhujiswa yimisebe ye-ultraviolet. I-Vitamin B12 izinze kakhulu emazingeni okushisa aphezulu (indawo yokuncibilika kwe-cyanocobalamin isuka ku-300 ° C), kepha ilahlekelwa ngumsebenzi wayo endaweni ene-asidi kakhulu. Futhi incibilika ku-ethanol ne-methanol. Njengoba i-vitamin B12 incibilika emanzini, umzimba uhlala udinga ukuthola okwanele kuwo. Ngokungafani namavithamini ancibilika ngamafutha, agcinwa kwizicubu ze-adipose futhi asetshenziswa kancane kancane yimizimba yethu, amavithamini ancibilikiswa ngamanzi ayasuswa emzimbeni ngokushesha nje lapho umthamo owedlula imfuneko yansuku zonke utholakele.

Isikimu sokufaka i-B12 egazini:

IVitamin B12 iyabandakanyeka ekwakheni izakhi zofuzo, ivikela izinzwa, njll. Nokho, ukuze le vithamini encibilikiswa ngamanzi isebenze kahle, kufanele idliwe ngokwanele futhi imuncwe. Kunezici ezahlukahlukene ezinomthelela kulokhu.

Ekudleni, i-vitamin B12 ihlanganiswe neprotheyini ethile, ethi, ngaphansi kwethonya lejusi lesisu kanye ne-pepsin, inyibilike esiswini somuntu. Lapho kukhishwa i-B12, iprotheni ebophayo iyanamathela kuyo futhi iyivikele ngenkathi ihanjiswa ethunjini elincane. Lapho uvithamini esemathunjini, into ebizwa nge-intrinsic factor B12 yehlukanisa ivithamini kwiprotheni. Lokhu kuvumela i-vitamin B12 ukuthi ingene egazini futhi yenze umsebenzi wayo. Ukuze i-B12 imuncwe kahle ngumzimba, isisu, amathumbu amancane, namanyikwe kufanele kube nempilo. Ngaphezu kwalokho, inani elanele lesici sangaphakathi kufanele likhiqizwe emgodini wamathumbu. Ukuphuza kakhulu utshwala nakho kungathinta ukumuncwa kwe-vitamin B12, njengoba ukukhiqizwa kwesisu esiswini kuncipha.

Sincoma ukuthi uzijwayeze nge-assortment ye-Vitamin B12 enkulu kunazo zonke emhlabeni. Kunemikhiqizo engaphezu kuka-30,000 ehambisana nemvelo, izintengo ezikhangayo nokukhushulwa okuvamile, okungaguquki Isaphulelo esingu-5% esinekhodi yephromo CGD4899, ukuthunyelwa kwamahhala emhlabeni wonke kuyatholakala.

Izakhiwo eziwusizo nomphumela wazo emzimbeni

Ukusebenzisana nezinye izinto

Ngenkathi izifo eziningi nemithi kungathinta kabi ukusebenza kwe-vitamin B12, izakhi ezithile ngakolunye uhlangothi, zingasekela umphumela wazo noma zenze ukuthi kwenzeke ngokujwayelekile:

folic acid: Le nto "ingumlingani" oqondile kavithamini B12. Inesibopho sokuguqula i-folic acid ibuyele esimweni sayo sokusebenza ngemuva kokuphendula okuhlukahlukene - ngamanye amagama, iyayivuselela. Ngaphandle kukavithamini B12, umzimba uhlupheka ngokushesha ngenxa yokuntuleka kokusebenza kwe-folic acid, ngoba ihlala emzimbeni wethu ngendlela engayifanele. Ngakolunye uhlangothi, i-vitamin B12 nayo idinga i-folic acid: kokunye ukusabela, i-folic acid (ikakhulukazi i-methyltetrahydrofolate) ikhipha iqembu le-methyl likavithamini B12. IMethylcobalamin bese iguqulwa yaba yiqembu le-methyl yaba yi-homocysteine, okuholela ekutheni iguqulwe ibe yi-methionine.
biotin: Uhlobo lwesibili lwe-vitamin B12, i-adenosylcobalamin, edinga i-biotin (eyaziwa nangokuthi i-vitamin B7 noma i-vitamin H) ne-magnesium ukuze kufezwe umsebenzi wayo obalulekile kwi-mitochondria. Endabeni yokushoda kwe-biotin, kungavela isimo lapho kunenani elanele le-adenosylcobalamin, kepha akusizi ngalutho, ngoba abalingani bayo abasabelayo abakwazi ukwakhiwa. Kulezi zimo, izimpawu zokushoda kukavithamini B12 kungenzeka, yize izinga le-B12 egazini lihlala lijwayelekile. Ngakolunye uhlangothi, ukuhlolwa kwe-urinalysis kukhombisa ukuntuleka kwe-vitamin B12, kanti empeleni akunjalo. Ukwengeza nge-vitamin B12 nakho ngeke kuholele ekumisweni kwezimpawu ezihambisanayo, njengoba uvithamini B12 umane uhlala ungasebenzi ngenxa yokushoda kwe-biotin. IBiotin ibucayi kakhulu kuma-radicals amahhala, ngakho-ke i-biotin eyengeziwe iyadingeka ezimweni zokuxineka, ezemidlalo ezinzima nokugula.
calciumUkufakwa kwe-vitamin B12 emathunjini ngosizo lwento engaphakathi kuncike ngqo ku-calcium. Ezimweni zokushoda kwe-calcium, le ndlela yokumunca iba nomkhawulo omkhulu, okungaholela ekushodeni okuncane kwe-vitamin B12. Isibonelo salokhu kuthatha i-metaphenin, umuthi wesifo sikashukela owehlisa amazinga we-calcium emathunjini kuze kube seqophelweni lokuthi iziguli eziningi zikhula nokushoda kwe-B12. Kodwa-ke, ucwaningo luye lwabonisa ukuthi lokhu kungasuswa ngokuphathwa kanyekanye kwe-vitamin B12 ne-calcium. Ngenxa yokudla okungenampilo, abantu abaningi bahlushwa yi-asidi. Lokhu kusho ukuthi iningi le-calcium esetshenzisiwe lisetshenziselwa ukunciphisa i-asidi. Ngakho-ke, i-asidi eyeqile emathunjini ingaholela ezinkingeni zokumunca i-B12. Ukuntuleka kukavithamini D nakho kungaholela ekushodeni kwe-calcium. Kulokhu, kunconywa ukuthi uthathe i-vitamin B12 ne-calcium ukuze ukwandise izinga lokumunca isici esingaphakathi.
amavithamini B2 no-B3: bathuthukisa ukuguqulwa kukavithamini B12 ngemuva kokuthi iguqulwe yaba yifomu yayo ye-bioactive coenzyme.

Ukuncela uvithamini B12 nokunye ukudla

Ukudla okunevithamini B12 eningi ekudleni nakho. IPiperine, into etholakala kupelepele, isiza umzimba ukuthi umunce i-B12. Njengomthetho, sikhuluma ngezitsha zenyama nenhlanzi.

Ucwaningo lubonisa ukuthi ukudla isilinganiso esifanele se-folate kuya ku-B12 kungathuthukisa impilo, kuqinise inhliziyo, futhi kunciphise nengozi yokuthuthuka. Nokho, i-asidi eningi ingaphazamisa ukumuncwa kwe-B12 futhi ngokuphambene nalokho. Ngakho-ke, ukugcina inani eliphelele lazo zonke izindlela kuwukuphela kwendlela yokuvimbela ukusilela ukuthi kwenzeke. I-Folate inothile nge-folate, kanti i-B12 itholakala ngokuyinhloko emikhiqizweni yezilwane njengezinhlanzi, inyama ephilayo nengenamafutha, imikhiqizo yobisi namaqanda. Zama ukuwahlanganisa!

Izithako zemvelo ze-B12 noma zokudla okunempilo?

Njenganoma iyiphi i-vitamin, i-B12 itholakala kangcono emithonjeni yemvelo. Kukhona ucwaningo oluphakamisa ukuthi izithako zokudla zokwenziwa zingaba yingozi emzimbeni. Ngaphezu kwalokho, udokotela kuphela onganquma inani eliqondile lezinto ezidingekayo empilweni nasenhlalakahleni. Kodwa-ke, kwezinye izimo, amavithamini okwenziwa abalulekile.

I-Vitamin B12 ivame ukubakhona kwizithasiselo zokudla njenge-cyanocobalamin, ifomu umzimba eliguqula kalula libe izinhlobo ezisebenzayo ze-methylcobalamin ne-5-deoxyadenosylcobalamin. Izithako zokudla zingaqukatha i-methylcobalamin nezinye izinhlobo zikavithamini B12. Ubufakazi obukhona abukhombisi mehluko phakathi kwamafomu maqondana nokumuncwa noma ukutholakala kwe-bioavailability. Kodwa-ke, amandla omzimba okuthola i-vitamin B12 kusuka kuzithasiselo zokudla kuncishiswe kakhulu ngumthamo wezinto zangaphakathi. Isibonelo, cishe i-10 mcg kuphela ku-500 mcg yomlomo engeza empeleni emuncwa ngabantu abaphilile.

Ukwengezwa kwe-Vitamin B12 kubaluleke kakhulu kubantu abadla imifino kanye nemifino. Ukushoda kwe-B12 kwabadla imifino kuncike kakhulu ohlotsheni lokudla abakulandelayo. Ama-Vegan asengozini enkulu. Imikhiqizo ethile ye-cereal ene-B12 iwumthombo omuhle wevithamini futhi ngokuvamile iqukethe ngaphezu kwe-3 mcg ye-B12 kuwo wonke amagremu ayi-100. Ngaphezu kwalokho, ezinye izinhlobo zemvubelo enomsoco kanye nokusanhlamvu ziqiniswa nge-vitamin B12. Izinhlobonhlobo zemikhiqizo yesoya, okuhlanganisa nobisi lwesoya nezithako zenyama, nazo ziqukethe i-B12 yokwenziwa. Kubalulekile ukubheka ukwakheka komkhiqizo, njengoba akuwona wonke aqiniswe nge-B12 futhi inani levithamini lingahluka.

Amafomula ahlukahlukene wezingane, kufaka phakathi lawo asuselwa kuwo, aqiniswa ngevithamini B12. Izinsana ezisanda kwenziwa zinezinga eliphakeme levithamini B12 kunezingane ezincelisayo. Ngenkathi kunconywa ukuncelisa ibele okukhethekile ezinyangeni eziyisithupha zokuqala zempilo yengane, ukwengeza ifomula enevithamini B6 eqinile engxenyeni yesibili yobuntwana kungasiza kakhulu.

Nawa amanye amathiphu alabo abadla imifino ne-vegan:

Qinisekisa ukuthi unomthombo onokwethenjelwa wevithamini B12 ekudleni kwakho, njengokudla okuqinisiwe noma izithasiselo zokudla. Ngokuvamile akwanele ukudla amaqanda nemikhiqizo yobisi kuphela.
Cela umhlinzeki wakho wezempilo ukuthi ahlole izinga lakho le-B12 kanye ngonyaka.
Qiniseka ukuthi amazinga akho e-vitamin B12 ajwayelekile ngaphambi nangesikhathi sokukhulelwa nokuthi ngabe uncelisa.
Abadla imifino asebekhulile, ikakhulukazi ama-vegans, bangadinga imithamo ephezulu ye-B12 ngenxa yezinkinga ezihlobene nobudala.
Ukweqiwa okuphezulu kungenzeka kudingeke ngabantu asebenenkinga. Ngokusho kwemibhalo yobungcweti, imithamo esukela ku-12 mcg ngosuku (yezingane) kuya ku-100 mcg ngosuku (yabantu abadala) isetshenziselwa ukwelapha abantu abanesifo sikavithamini B2000.

Ithebula elilandelayo liqukethe uhlu lokudla olungafakwa ekudleni kwemifino nemifino okulungele ukugcina amazinga ajwayelekile we-B12 emzimbeni:

Product	Ukudla kwemifino kuphela	I-Veganism	Amazwana
Ushizi	Yebo	Cha	Umthombo omuhle kakhulu wevithamini B12, kepha ezinye izinhlobo ziqukethe ngaphezu kwezinye. Kunconywa ushizi waseSwitzerland, i-mozzarella, i-feta.
amaqanda	Yebo	Cha	Inani elikhulu kakhulu le-B12 litholakala ku-yolk. Ocebile kakhulu ku-vitamin B12 amaqanda amadada namahansi.
Ubisi	Yebo	Cha
I-yogurt	Yebo	Cha
Ukusabalala Kwemvubelo Yemifino Yemifino	Yebo	Yebo	Ukusabalala okuningi kungasetshenziswa ngama-vegans. Kodwa-ke, udinga ukunaka ukwakheka komkhiqizo, ngoba akusikho konke ukusabalala okuqiniswe nge-vitamin B12.

Sebenzisa emithini esemthethweni

Izinzuzo zezempilo zikavithamini B12:

Umphumela Wokuvikela Umdlavuza Ongaba khona: Ukuntuleka kwamavithamini kuholela ezinkingeni nge-folate metabolism. Ngenxa yalokho, i-DNA ayikwazi ukuzala kahle futhi iyalimala. Ochwepheshe bakholelwa ukuthi i-DNA eyonakele ingaba nomthelela ngqo ekwakheni umdlavuza. Ukwengeza ukudla kwakho nge-vitamin B12 kanye ne-folate kuyacwaningwa njengendlela yokusiza ukuvimbela nokwelapha izinhlobo ezithile zomdlavuza.
Ikhuthaza Impilo YeBongo: Kutholakale amazinga aphansi kavithamini B12 okwandisa ubungozi be-Alzheimer's kwabesilisa nabesifazane asebekhulile. I-B12 isiza ukugcina amazinga e-homocysteine ephansi, angadlala indima kwisifo se-Alzheimer's. Kubalulekile futhi ukugxila futhi kungasiza ekwehliseni izimpawu ze-ADHD nenkumbulo embi.
Kungavimbela ukudangala: Ucwaningo oluningi lukhombisile ukuhlangana phakathi kokudangala nokushoda kukavithamini B12. Le vithamini ibalulekile ekuhlanganisweni kwe-neurotransmitter ehambisana nokulawulwa kwemizwelo. Olunye ucwaningo, olushicilelwe kwi-American Journal of Psychiatry, luhlolisise abesifazane abangama-700 abakhubazekile abaneminyaka engaphezu kwengama-65. Abaphenyi bathole ukuthi abesifazane abanokushoda kukavithamini B12 basengozini ephindwe kabili yokuhlaselwa yisifo sokucindezeleka.
Ukuvimbela i-anemia kanye ne-hematopoiesis enempilo: I-Vitamin B12 ibalulekile ekukhiqizeni okunempilo kwamaseli abomvu egazi ngosayizi ojwayelekile nokuvuthwa. Amaseli abomvu angavuthiwe kanye nosayizi ongafanele angaholela ekwehliseni amazinga e-oxygen egazini, izimpawu ezijwayelekile zobuthakathaka nokumoshakala.
Ukugcina Amazinga Amandla Asezingeni Elifanele: Njengenye yamavithamini B, njengenye yamavithamini B, uvithamini B12 usiza ukuguqula amaprotheni, amafutha nama-carbohydrate abe “uphethiloli” womzimba wethu. Ngaphandle kwayo, abantu bavame ukuzwa ukukhathala okungapheli. I-Vitamin B12 nayo iyadingeka ukudlulisa amasiginali we-neurotransmitter asiza imisipha ukuthi ithole isivumelwano futhi igcine amazinga wamandla usuku lonke.

Uvithamini B12 ngesimo somthamo ungabekwa ezimweni ezinjalo:

ngokushoda kwamavithamini okuzalwa (isifo se-Immerslud-Grasbeck). Kunqunywa ngendlela yokujova, okokuqala izinsuku eziyi-10, bese kuthi kanye ngenyanga ngenyanga impilo yonke. Lokhu kwelashwa kuyasebenza kubantu abanokungenwa kahle kwamavithamini;
nge-anemia eyingozi. Imvamisa ngomjovo, ngomlomo noma ngemishanguzo;
ngokushoda kukavithamini B12;
nge-cyanide poisoning;
ngezinga eliphakeme le-homocysteine egazini. Kuthathwa ngokuhlanganiswa ne-folic acid ne-vitamin B6;
nesifo samehlo esihlobene nobudala esibizwa ngokuthi yi-age-related macular degeneration;
ngezilonda zesikhumba shingles. Ngaphezu kokunciphisa izimpawu zesikhumba, i-vitamin B12 nayo ingadambisa izinhlungu nokunwaya kulesi sifo;
nge-peripheral neuropathy.

Kwezokwelapha zesimanje, izinhlobo ezintathu zokwenziwa zikavithamini B12 zivame kakhulu - i-cyanocobalamin, i-hydroxocobalamin, i-cobabmamide. Okokuqala lisetshenziswa ngesimo imijovo emithanjeni, imisipha, ongama noma ngaphakathi-lumbar, kanye ngesimo amaphilisi. I-Hydroxocobalamin ingafakwa kuphela ngaphansi kwesikhumba noma emisipheni. ICobamamide inikezwa ngemijovo emthanjeni noma emisipheni, noma ithathwe ngomlomo. Kuyinto eshesha kunazo zonke kulezi zinhlobo ezintathu. Ngaphezu kwalokho, le mithi iyatholakala ngohlobo lwempuphu noma izixazululo ezenziwe ngomumo. Futhi, ngaphandle kokungabaza, uvithamini B12 uvame ukutholakala ekwakhiweni kwama-multivitamin.

Ukusetshenziswa kukavithamini B12 emithini yendabuko

Umuthi wendabuko, okokuqala, weluleka ukuthatha ukudla okucebile ku-vitamin B12 uma kwenzeka une-anemia, ubuthakathaka, umuzwa wokukhathala okungapheli. Imikhiqizo enjalo inyama, imikhiqizo yobisi, isibindi.

Kukhona umbono wokuthi i-vitamin B12 ingaba nomthelela omuhle nge. Ngakho-ke, odokotela bendabuko bayeluleka ngokusebenzisa amafutha okugcoba namafutha, afaka i-B12, ngaphandle nangendlela yezifundo zokwelashwa.

UVitamin B12 ocwaningweni lwakamuva lwesayensi

Ososayensi abavela eNorway Institute of Science and Technology banqume ukuthi ukushoda kukavithamini B12 ngesikhathi sokukhulelwa kuhlotshaniswa nengozi eyengeziwe yokuzalwa ngaphambi kwesikhathi. Ucwaningo lubandakanya abesifazane abangu-11216 abakhulelwe abavela emazweni ayi-11. Ukuzalwa ngaphambi kwesikhathi kanye ne-akhawunti yesisindo sokuzalwa esiphansi kwengxenye yesithathu yokufa okucishe kube yizigidi ezintathu ezisanda kuzalwa unyaka nonyaka. Abaphenyi banqume ukuthi imiphumela ibuye incike ezweni lokuhlala kukamama wombungu - ngokwesibonelo, izinga eliphakeme le-B3 lihlotshaniswa nenani lesisindo sokuzalwa esiphakeme emazweni anemali ephansi naphakathi, kepha akuhlukile emazweni indawo yokuhlala ephezulu. Kodwa-ke, kuzo zonke izimo, ukuntuleka kwamavithamini kwakuhlotshaniswa nengozi yokuzalwa ngaphambi kwesikhathi.
Ucwaningo oluvela eNyuvesi yaseManchester lukhombisa ukuthi ukufaka imithamo ephezulu yamavithamini athile ekwelashweni okuvamile - ikakhulukazi amavithamini B6, B8 neB12 - kunganciphisa kakhulu izimpawu. Imithamo enjalo inciphise izimpawu zengqondo, kanti amanani aphansi amavithamini ayengasebenzi. Ngaphezu kwalokho, kuye kwaphawulwa ukuthi amavithamini B azuzisa kakhulu ezigabeni zokuqala zesifo.
Ososayensi baseNorway bathole ukuthi amazinga aphansi kavithamini B12 ezinsaneni ahlotshaniswa nokwehla kwamakhono okuqonda ezingane. Ucwaningo lwenziwe phakathi kwezingane zaseNepal njengoba ukuntuleka kwevithamini B12 kuvame kakhulu emazweni aseNingizimu Asia. Amazinga amavithamini aqala ukukalwa ezinganeni ezisanda kuzalwa (ezinezinyanga ezimbili kuya kweziyi-2) bese kuba izingane ezifanayo eminyakeni emihlanu kamuva. Izingane ezinamaleveli e-B12 aphansi zenze okubi kakhulu ekuhlolweni okufana nokuxazulula iphazili, ukuqashelwa kwezinhlamvu, nokuchazwa kwemizwa yezinye izingane. Ukuntuleka kwamavithamini kwakuvame ukubangelwa ukungasetshenziswa ngokwanele kwemikhiqizo yezilwane ngenxa yezinga eliphansi lokuphila ezweni.
Ucwaningo lokuqala lomusa wesikhathi eside olwenziwe yi-Ohio State University Cancer Research Center lubonisa ukuthi ukwesekwa kwesikhathi eside kukavithamini B6 kanye ne-B12 kuhlotshaniswa nengozi eyengeziwe yomdlavuza wamaphaphu kubantu ababhemayo besilisa. Imininingwane iqoqwe ezigulini ezingaphezu kwe-77 ezithathe ama-micrograms angama-55 kavithamini B12 nsuku zonke iminyaka eyishumi. Bonke ababambiqhaza babeseqenjini leminyaka engama-10 kuya kwengama-50 futhi babhaliswa ocwaningweni phakathi kuka-76 no-2000. Ngenxa yokubhekwa, kwatholakala ukuthi abesilisa ababhemayo banamathuba aphindwe kane okuba nomdlavuza wamaphaphu kunalabo abangazange bathathe i-B2002 .
Ucwaningo lwakamuva lukhombisa ukuthi ukusebenzisa amavithamini athile njenge-B12, D, coenzyme Q10, niacin, magnesium, riboflavin, noma i-carnitine kungaba nezinzuzo zokwelapha ukuquleka. Lesi sifo semithambo yegazi sithinta abesilisa abangama-6% no-18% wabesifazane emhlabeni jikelele futhi yisimo esibi kakhulu. Abanye ososayensi bathi kungenzeka ukuthi kungenxa yokuntuleka kwama-antioxidants noma ukungasebenzi kahle kwe-mitochondrial. Ngenxa yalokhu, lawa mavithamini nezakhi zokulandela umkhondo, ezinezakhiwo, zingathuthukisa isimo sesiguli futhi zinciphise nezimpawu zesifo.

Ukusetshenziswa kukavithamini B12 ku-cosmetology

Kukholelwa ukuthi i-vitamin B12. Ngokusebenzisa i-cyanocobalamin phezulu, ungangeza ukukhanya okuhle namandla ezinweleni zakho. Ukuze wenze lokhu, kunconywa ukusebenzisa i-pharmacy vitamin B12 kuma-ampoules, wengeze kumaski - kokubili okungokwemvelo (okusekelwe kumafutha nemikhiqizo yemvelo) futhi kuthengiwe. Isibonelo, imaski elandelayo izozuzisa izinwele:

imaski, equkethe amavithamini B2, B6, B12 (avela kuma-ampoules), namafutha e-burdock (isipuni), iqanda le-1 lenkukhu eluhlaza. Zonke izithako zixubene futhi zafakwa ezinweleni imizuzu engu-5-10;
ingxube kavithamini B12 (1 ampoule) nezipuni ezi-2 zikapelepele obomvu. Ngomaski onjalo, udinga ukuthi uqaphele kakhulu futhi uwasebenzise kuphela ezimpandeni zezinwele. Kuzoqinisa izimpande futhi kusheshise ukukhula kwezinwele. Udinga ukuyigcina isikhathi esingaphezu kwemizuzu engu-15;
imaski ene-vitamin B12 evela ku-ampoule, isipuni samafutha we-castor, isipuni soju lwezinyosi ne-1 eluhlaza. Le mask ingagezwa ngehora elilodwa ngemuva kokufaka isicelo;

Umphumela omuhle kavithamini B12 uyabonakala lapho usetshenziswa esikhunjeni. Kukholakala ukuthi iyasiza ukubhebhethekisa imibimbi yokuqala, ithoni yesikhumba, ivuselele amaseli ayo futhi iyivikele emiphumeleni eyingozi yendawo yangaphandle. Izazi ze-cosmetologists zeluleka ukusebenzisa i-vitamin B12 ekhemisi kusuka ku-ampoule, uyixube nesisekelo esinamafutha - kungaba uwoyela noma i-petroleum jelly. Isifihla-buso esisebenza kahle yisifihla-buso esenziwe ngoju olumanzi, ukhilimu omuncu, amaqanda enkukhu, uwoyela obalulekile kalamula, ngokufaka amavithamini B12 neB12 nejusi le-aloe vera. Le maski isetshenziswa ebusweni imizuzu eyi-15, izikhathi ezingama-3-4 ngesonto. Ngokuvamile, uvithamini B12 wesikhumba usebenza kahle ngamafutha ezimonyo novithamini A. Kodwa-ke, ngaphambi kokufaka noma iyiphi into yezimonyo, kufanelekile ukuhlolwa ukutholakala kwesifo somzimba noma ukusabela okungafuneki kwesikhumba.

Ukusetshenziswa kukavithamini B12 ekufuyeni izilwane

Njengabantu, kwezinye izilwane, into yangaphakathi iyakhiqizwa emzimbeni, edingekayo ekumungeni ivithamini. Lezi zilwane zifaka izinkawu, izingulube, amagundane, izinkomo, ama-ferrets, onogwaja, ama-hamsters, izimpungushe, amabhubesi, amahlosi nezingwe. Isici se-Intrinsic asitholakalanga ezingulubeni ze-Guinea, amahhashi, izimvu, izinyoni nezinye izinhlobo ezithile. Kuyaziwa ukuthi ezinjeni kukhiqizwa inani elincane kuphela lesici esiswini - iningi lalo litholakala kumanyikwe. Izici ezithinta ukwenziwa kukavithamini B12 ezilwaneni ukushoda kwamaprotheni, i-iron, uvithamini B6, ukususwa kwendlala yegilo, nokwanda kwe-asidi. Uvithamini ugcinwa ikakhulu esibindini, kanye nasezinso, enhliziyweni, ebuchosheni nasesibondeni. Njengakumuntu, i-vithamini ikhishwa emchameni, kuyilapho i-ruminants ikhishwa ikakhulu endle.

Izinja azivamile ukukhombisa izimpawu zokushoda kukavithamini B12, kepha ziyayidinga ukuze zikhule kahle futhi zikhule kahle. Imithombo emihle kakhulu ye-B12 isibindi, izinso, ubisi, amaqanda nenhlanzi. Ngaphezu kwalokho, ukudla okuningi osekulungele ukudliwa sekuvele kunothisiwe ngamavithamini namaminerali abalulekile, kufaka phakathi i-B12.

Amakati adinga cishe u-20 mcg kavithamini B12 ngekhilogremu yesisindo somzimba ukugcina ukukhula okujwayelekile, ukukhulelwa, ukuncelisa, kanye namazinga e-hemoglobin. Ucwaningo lukhombisa ukuthi amakati angahle angatholi uvithamini B12 izinyanga eziyi-3-4 ngaphandle kwemiphumela ebonakalayo, ngemuva kwalokho ukukhula nokukhula kwawo kwehla kakhulu kuze kuyeke ngokuphelele.

Umthombo oyinhloko wevithamini B12 wezilwane ezifuywayo, izingulube nezinkukhu yi-cobalt, ekhona enhlabathini nasekondleni. Ukushoda kukavithamini kubonakala ekunciphiseni ukukhula, ukungathandi ukudla, ubuthakathaka nezifo zemizwa.

Ukusetshenziswa kukavithamini B12 ekukhiqizeni izilimo

Sekuyiminyaka eminingi ososayensi bezama ukuthola indlela yokuthola i-vitamin B12 ezitshalweni, njengoba umthombo wayo oyinhloko wemvelo uyimikhiqizo yezilwane. Ezinye izitshalo ziyakwazi ukumunca ivithamini ezimpandeni futhi ngaleyo ndlela zihlanganiswe nayo. Isibonelo, okusanhlamvu kwebhali noma okusanhlamvu kwakuqukethe amanani abalulekile wevithamini B12 ngemuva kokufakwa emhlabathini. Ngakho-ke, ngocwaningo olunjalo, amathuba ayanda kubantu abangakwazi ukuthola i-vitamin eyanele emithonjeni yayo yemvelo.

Izinganekwane zikaVitamin B12

Amagciwane asemlonyeni noma emgodini wamathumbu ngokuzimela ahlanganisa inani elanele likavithamini B12. Ukube lokhu bekuyiqiniso, ukushoda kwamavithamini bekungeke kuvame kangako. Ivithamini ungathola kuphela emikhiqizweni yezilwane, ukudla okuqiniswe ngokwenziwa noma izithasiselo zokudla.
I-vitamin B12 eyanele ingatholakala emikhiqizweni ye-soy evutshiwe, ama-probiotics, noma i-algae (njenge-spirulina)… Empeleni, lokhu kudla akuqukethe uvithamini B12, futhi okuqukethwe ku-algae kuyimpikiswano enkulu. Noma ikhona ku-spirulina, akuyona ifomu elisebenzayo le-vitamin B12 edingwa ngumzimba womuntu.
Kuthatha iminyaka eyi-12 kuye kwengu-10 ukuthi ukuntuleka kukavithamini B20 kukhule. Eqinisweni, ukuntuleka kungakhula ngokushesha okukhulu, ikakhulukazi uma kunoshintsho olungazelelwe ekudleni, ngokwesibonelo, lapho ushintshela ekudleni kwemifino noma i-vegan.

Ukungafani nokuxwayiswa

Izimpawu zokushoda kukavithamini B12

Izimo zomtholampilo zokuntuleka kukavithamini B12 ziyivelakancane kakhulu, futhi ezimweni eziningi zibangelwa ukuphazamiseka okukhulu komzimba, ukugula, noma ukwenqatshwa okuphelele kokudla okuqukethe ivithamini. Udokotela kuphela onganquma ukuthi ngabe kukhona ukushoda kwento emzimbeni wakho ngokwenza izifundo ezikhethekile. Kodwa-ke, njengoba amazinga we-serum B12 esondela kubuncane, ezinye izimpawu nokungakhululeki kungenzeka. Into enzima kakhulu kulesi simo ukuthola ukuthi ngabe umzimba wakho awunawo yini uvithamini B12, ngoba ukuntuleka kwawo kungazifihla njengezinye izifo eziningi. Izimpawu zokushoda kwe-vitamin B12 zingafaka:

ukucasuka, ukusola, ukushintsha ubuntu, ulaka;
ukunganaki, ukozela, ukucindezeleka;
, ukwehla kwamakhono obuhlakani, ukukhubazeka kwememori;
ezinganeni - ukubambezeleka kokukhula, ukubonakaliswa kwe-autism;
ukuzwa okungavamile emilenzeni, ukulahlekelwa umuzwa wokuma komzimba;
ubuthakathaka;
izinguquko embonweni, ukulimala kwe-nerve optic;
ukungazibambi;
izinkinga zesistimu yenhliziyo (ukuhlaselwa kwe-ischemic ,,);
imithambo ejulile;
ukukhathala okungapheli, imikhuhlane njalo, ukungafuni ukudla.

Njengoba ukwazi ukubona, ukushoda kukavithamini B12 "kungazifihla" ngaphansi kwezifo eziningi, futhi konke ngoba kudlala indima ebaluleke kakhulu ekusebenzeni kobuchopho, uhlelo lwezinzwa, amasosha omzimba, uhlelo lokujikeleza kwegazi nokwakheka kwe-DNA. Kungakho-ke kudingekile ukuthi uhlole izinga le-B12 emzimbeni ongaphansi kokuqondiswa ngudokotela futhi uthintane nochwepheshe mayelana nezinhlobo zokwelashwa ezifanele.

I-Vitamin B12 kukholelwa ukuthi inamandla aphansi kakhulu obuthi, ngakho-ke, izinga lokudla kanye nezimpawu zokudla ngokweqile kukavithamini akuzange kusungulwe yimithi. Kukholakala ukuthi uvithamini B12 okweqile ukhishwa emzimbeni uwedwa.

Ukusebenzisana kwezidakamizwa

Imithi ethile ingathinta izinga likavithamini B12 emzimbeni. Le mithi yile:

i-chloramphenicol (i-chloromycetin), i-bacteriostatic antibiotic ethinta amazinga e-vitamin B12 kwezinye iziguli;
izidakamizwa ezisetshenziselwa ukwelapha isisu ne-reflux, zingaphazamisa ukumuncwa kwe-B12, zinciphise ukukhishwa kwesisu esiswini;
metformin, esetshenziselwa ukwelashwa.

Uma uthatha le mithi noma yimuphi omunye njalo umuthi, kufanele ubonane nodokotela wakho ngomphumela wawo emazingeni amavithamini namaminerali emzimbeni wakho.

Siqoqe amaphuzu abaluleke kakhulu ngevithamini B12 kulo mfanekiso futhi sizojabula uma wabelana ngesithombe kwinethiwekhi yokuxhumana noma kubhulogi, ngesixhumanisi saleli khasi:

Imithombo yolwazi

Ukudla Okuphezulu Kwe-10 Vitamin B12,
Ukushoda kwe-B12 nomlando,
Izincomo Zokungenisa i-Vitamin B12,
Umbono weKomidi Lesayensi Yezokudla ekubuyekezweni kwamavelu wesethenjwa welebula yokudla,
Amaqembu asengozini yokushoda kwe-Vitamin B12,
I-Cyanocobalamin,
Uvithamini B12. Izakhiwo zomzimba nezamakhemikhali,
UNielsen, uMarianne noRostved Bechshøft, uMie noAndersen, uChristian & Nexø, u-Ebba noMoestrup, uSoren. Uvithamini B 12 uthuthwa usuka ekudleni uya emangqamuzaneni omzimba - Indlela eyindida, enezigaba eziningi. Ukubuyekezwa kwemvelo I-Gastroenterology & hepatology 9, 345-354,
Uvithamini B12 Umunca Kanjani Umzimba?
Izinhlanganisela ze-VITAMIN B12
Imininingwane yolwakhiwo lwe-USDA,
Uvithamini B12 ku-Vegetarian,
Ukudla okune-Vitamin B12-Rich kwabalimi,
UKUSETSHENZISWA KWEVITAMIN B12 NOKUSEBENZA,
UTormod Rogne, uMyrte J. Tielemans, uMary Foong-Fong Chong, uChittaranjan S. Yajnik nabanye. Izinhlangano ze-Maternal Vitamin B12 Concentration in Pregnancy With the Risk of Preterm Birth and Low Birth Weight: Ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwe-Meta-Analysis Yedatha Yomuntu ngamunye. I-American Journal of Epidemiology, Umqulu 185, Ukukhishwa 3 (2017), Amakhasi 212-223. doi.org/10.1093/aje/kww212
J. Firth, B. Stubbs, J. Sarris, S. Rosenbaum, S. Teasdale, M. Berk, AR Yung. Imiphumela yokwengeza ivithamini namaminerali kwizimpawu zeschizophrenia: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta. I-Psychological Medicine, Umqulu 47, Issue 9 (2017), Amakhasi 1515-1527. doi.org/10.1017/S0033291717000022
U-Ingrid Kvestad nabanye. Isimo se-Vitamin B-12 ebuntwaneni sihlotshaniswa kahle nokukhula nokusebenza kwengqondo ngo-5 y kamuva ezinganeni zaseNepalese. I-American Journal of Clinical Nutrition, Umqulu 105, Issue 5, Amakhasi 1122-1131, (2017). doi.org/10.3945/ajcn.116.144931
UTheodore M. Brasky, u-Emily White, uChi-Ling Chen. Isikhathi Eside, Okungeziwe, I-One-Carbon Metabolism – I-Vitamin B Ehlobene Nokusetshenziswa Kuhlobene Nengozi Yomdlavuza Wamaphaphu Kumavithamini Nendlela Yokuphila (VITAL) Iqoqo. Ijenali ye-Clinical Oncology, 35 (30): 3440-3448 (2017). doi.org/10.1200/JCO.2017.72.7735
Nattagh-Eshtivani E, Sani MA, Dahri M, Ghalichi F, Ghavami A, Arjang P, Tarighat-Esfanjani A. Indima yezakhamzimba ku-pathogenesis kanye nokwelashwa kwe-migraine ikhanda: Buyekeza. I-Biomedicine & Pharmacotherapy. IVolumu 102, Juni 2018, Amakhasi 317-325 doi.org/10.1016/j.biopha.2018.03.059
I-Vitamin Nutrition Compendium,
A. Mozafar. Ukunothisa amanye amavithamini e-B ezitshalweni ngokusetshenziswa komanyolo ophilayo. Isitshalo nomhlabathi. Disemba 1994, Umqulu 167, Issue 2, amakhasi 305-311 doi.org/10.1007/BF00007957
USally Pacholok, uJeffrey Stuart. Kungaba yi-B12? Umqedazwe Wokuxilongwa Kokungaqondakali. Uhlelo lwesibili. Quill Driver Izincwadi. California, 2011. I-ISBN 978-1-884995-69-9.

Ukuphrinta kwezinto

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Imithetho yokuphepha

Abaphathi ababophezelekile kunoma imuphi umzamo wokusebenzisa noma iyiphi iresiphi, iseluleko noma ukudla, futhi futhi akuqinisekisi ukuthi imininingwane ebekiwe izokusiza noma ikulimaze wena uqobo. Hlakanipha futhi ngaso sonke isikhathi uthintane nodokotela ofanele!

Vitamin B12