Kwa ntchito yachibadwa ndi yachibadwa ya thupi, amafunikira mavitamini. Onetsani kuti alibe chakudya choyenera. Vitamini B12 ndi ofunika kwambiri kwa thupi, koma, mwatsoka, sizingapangidwe mwaulere.
Zakudya zomwe zili ndi vitamini B12
Munthu aliyense ayenera kudziwa ndi kudzidziwa yekha zomwe zakudya zili ndi vitamini B12. Izi zikuphatikizapo:
- chiwindi, mtima, impso, mapapo;
- mkaka wa ufa;
- nyama ya kalulu;
- ng'ombe;
- mitundu yosiyanasiyana ya tchizi;
- mulungu;
- cod.
Thupi laumunthu ndilovuta, ndipo vitamini B12 (limodzi ndi mavitamini ena) imathandiza kwambiri. Pa msinkhu wake wotsika, umasiya kugwira ntchito bwinobwino. Ndipo poyerekezera ndi mitundu ina yothandiza tizilombo toyambitsa matenda, B12 imabweretsa phindu lina.
Kodi vitamini B12 yofunika kwambiri ndi iti?
Ambiri mwa vitamini B12 amapezeka mu zakudya zamtundu. Gwero lake ndi chakudya cha nyama.
Pachifukwa ichi, tiyenera kudziwa kuti ndi zovuta kwa anthu odya zomera . M'thupi lawo, B12 nthawi zonse imakhala yochepa kwambiri, monga momwe maonekedwe awo amaonekera. Khungu loyamba, misomali yopweteka, yopanda moyo komanso yowuma - zonsezi ndi zotsatira za kusowa kwa vitamini B12.
Kuti mupewe kusowa kwa cyanocobalamin, dzifunseni nokha mndandanda wa zakudya zomwe zili ndi vitamini B12 kwambiri ndipo yesetsani kuziphatikizapo mu zakudya. Komanso, chizoloŵezi cha tsiku ndi tsiku kwa wamkulu ndi chosasamala, ndi 3 μg yokha. N'zotheka kudutsa mlingo uwu, koma mwa malire oyenera. Musamangokhalira kumenyana ndi mankhwalawa, kungachititse kuti pakhale kulemera komanso mavuto a m'mimba. Zonse ziri bwino kuti moyenera.
Zakudya zopatsa vitamini B12: