Vitamini B 12 ndi cobalamin, chimodzi mwa zinthu zofunika kwambiri pa umoyo waumunthu. Nthenda yake ya tsiku ndi tsiku ndi 3 mcg, koma popanda njira yachibadwa yopangidwira magazi, mafuta a metabolism, mapuloteni a metabolism ndi dongosolo la mitsempha sizingatheke. Kobalamin ndi kofunikira kuti pakhale makompyuta a DNA, komanso kupangidwa kwa amino acid.
Vitamini iyi ndi yosungunuka madzi ndipo thupi limatha kuliyika, lomwe limasiyanitsa ndi ma vitamini ena kuchokera mu gululo. Mavitamini B 12 amapezeka makamaka m'chiwindi, impso, mapapo ndi mpeni.
Kugwiritsa ntchito vitamini B 12
Tiyenera kuzindikira kuti vitamini B12 imagwira ntchito pamodzi ndi folic acid ndi kusowa kwa chigawo chirichonse kumayambitsa kuchepa kwa magazi, kusasamala, kufooka kwathunthu kwa thupi.
Kugwiritsiridwa ntchito kwa vitamini B12 kuli kwakukulu, monga lamulo, limaperekedwa kuti athetse matenda a kuchepa kwa magazi, matenda a mitsempha ya mafupa ndi mafupa, kusowa tulo, komanso kusintha mkhalidwe wa thupi, tsitsi, khungu ndi misomali.
Thupi la munthu silinapangitse mavitaminiwa, kotero ndikofunika kulandira nthawi zonse kuchokera ku chakudya. Vitamini B 12 imapezeka, monga lamulo, muzinthu zamtundu. Ovomerezeka amatsutsa kuti vitamini B12 imapezeka mu zakudya zamasamba. Ena amanena kuti sizinapezekepo, zina zomwe vitamini B12 zilipo mu zomera, koma muzing'ono kwambiri kuposa chakudya cha nyama. Kotero chisankho chomwe zakudya zili ndi vitamini B12 chimadalira kwambiri ngati ndinu nyama-kudya kapena wokhutira zamasamba kusiyana ndi zomwe zili mu sayansi.
Kuyeza kwa mankhwala ndi vitamini B12 kwambiri:
- nkhumba - 60 mcg, nkhumba - 30 mcg, nkhuku - 17 mcg;
- nsomba ndi nsomba za 10 mpaka 20 mcg;
- nyama ya kalulu - 4.5 mcg;
- ng'ombe - 2,7 mkg;
- nkhumba ndi mwanawankhosa - 2 mcg;
- tchizi kuchokera ku 0,5 mpaka 1.5 mcg;
- nkhuku mazira ndi mkaka - 0,5 mkg.
Zotsatira zochokera ku zamasamba zimatsatira
Kusakaniza ndi mankhwala ena ndi kuwonjezera pa mavitamini B 12
Kudya mankhwala osokoneza bongo, diuretics ndi diuretics kumathandiza kutsuka vitamini B12 m'thupi. Komanso molakwika pa zomwe zili mu thupi la vitamini iyi zimakhudza potaziyamu.
Mankhwala owonjezera a vitamini B12 angayambitse matenda a mtima, amantha kwambiri, amavutika ndi chiwindi ndi kapangidwe, chizungulire ndi kupweteka mutu.