Ukudla Okuphezulu Okuyi-10 Kokuthuthukisa I-Vitamin B12

I-Vitamin B12, eyaziwa nangokuthi i-Cyanocobalamin, ibalulekile ekusebenzeni kobuchopho, impilo yezicubu zezinzwa, kanye nokukhiqizwa kwamangqamuzana egazi abomvu. Ukuntuleka kwe-Vitamin B12 kungabangela izimpawu eziningana, kuhlanganise nezinkinga zemizwa ezingase zibangele izinkinga ezinkulu.

Umzimba womuntu ungagcina i-Vitamin B12 iminyaka embalwa. I-Vitamin B12 engafunwa ikhishwa ngomchamo. Inezinzuzo eziningi, ikakhulukazi ezilandelayo:

• Ukudalwa kanye Nokulawulwa kwe-DNA
• Ukukhiqizwa Kwamandla Adingekayo
• Ivimbela Ukungajwayelekile Kokuzalwa
• Ukusebenza okuvamile kweNervous System kanye Nobuchopho
• Ukusebenza kwengqondo
• Ukuvikelwa Kwamehlo Ekuwohlokeni Kwe-Macular
• Ukuvimbela I-Anemia Ngokudalwa Kwamangqamuzana Egazi Abomvu

Njengoba sazi ukubaluleka kokudla kwe-vitamin B12, nazi izindlela eziyi-10, noma kufanele sithi ukudla, ukuthuthukisa ukuntula izakhi ezivamile, ingxenye yazo iwukudla kwemifino kanti enye ingxenye ingeyona imifino.

Imithombo Ephezulu Yemifino Ye-Vitamin B12

1. Ubisi Nemikhiqizo Yobisi: Ubisi neminye imikhiqizo yobisi iyimithombo yamavithamini amaningana njenge-vitamin B12. Inkomishi eyodwa/240 ml yobisi lonke inothe kakhulu kuVithamini B12. 
2. Iyogathi noshizi: Futhi ziyimithombo emihle ye-Vitamin B12, ephumelelayo ekwandiseni amazinga kubantu abanokuntula kwe-vitamin B12. 
3. I-Forified Cereal: Bobabili abadla imifino bayithola iwumthombo omuhle kavithamini B12, nakuba enziwe ngokwenziwa. Uma ingxenye ye-cereal eqinisiwe ithathwa njalo amasonto ambalwa, ingasiza ukwandisa izinga le-vitamin B12. Ukudla okuqinisiwe kuqukethe izakhi zokwenziwa ezengeziwe, nokho, ngokuvamile aziphakanyiswa.
4. Ubisi Olungelona Lobisi Oluqinisiwe: Ubisi lobisi lungashintshwa nge-almond, irayisi kanye nobisi lwesoya luqiniswe ukuze lube novithamini B12. 
5. Imvubelo Yomsoco Eqinisiwe: Futhi le imvubelo ingumthombo omuhle wamavithamini namaminerali. Kuyimvubelo eqinile etshalwa ekudleni kodwa hhayi njengemvubelo. Izipuni ezimbili zemvubelo enomsoco noma amagremu angu-15 emvubelo enomsoco aqukethe inani elihle likavithamini B12. 

Imithombo Engeyona Imifino Ye-Vitamin B12

1. Izinhlanzi: Izinhlanzi eziningi zinenani eliphezulu lama-omega-3 fatty acids kanye ne-vitamin B12. Izinhlanzi ze-salmon nama-shellfish nazo zicebile ngamaprotheni. 
2. Amaqanda: I-Vitamin B12 nayo itholakala emaqandeni amaningi. Cishe ama-46% e-DV kavithamini B12 atholakala emaqandeni amabili amakhulu anesisindo esingamagremu ayi-100. Izinkukhu kanye nezikhupha zamaqanda ziqukethe inani eliphezulu le-B12 kunamaqanda amhlophe. Kulula futhi ukumuncwa umzimba.
3. Igobolondo: Lezi yizinhlanzi ezincane, zasemanzini anosawoti ezibhekwa njengomthombo omuhle wezakhi eziningi ezihlanganisa i-omega-3 fatty acids kanye ne-vitamin B12. 
4. Isibindi Sezilwane/Izinso: Lezi zitho ezigcwele izakhamzimba zithathwa njengeminye yemithombo ecebe kakhulu kaVitamin B12.
5. Inyama Ebomvu: Inyama Ebomvu nayo ingumthombo omuhle we-B12 kanye ne-zinc, amaprotheni, nensimbi. 

Isidingo sansuku zonke se-Vitamin B12:

Isidingo sansuku zonke sevithamini B12 sinikezwe ngezansi. Nokho ngaphambi kokuthatha noma yini buza udokotela wakho.

Izinzuzo ze-Vitamin B12:

Nazi izinzuzo ze-vitamin B12 ezethulwa ngamaphuzu:

• Ukwakhiwa Kwamangqamuzana Egazi Abomvu: Uvithamini B12 udlala indima ebalulekile ekukhiqizeni amangqamuzana abomvu egazi. Isiza ekwakhekeni kwamangqamuzana abomvu egazi anempilo, abalulekile ekuthwaleni umoya-mpilo kuwo wonke umzimba.
• Ukukhiqizwa Kwezamandla: I-B12 isiza ekuguquleni ukudla kube amandla ngokusiza kumetabolism yamafutha nama-carbohydrate. Isekela izinqubo zokukhiqiza amandla omzimba, ikhuthaza ubungqabavu buphelele futhi inciphise ukukhathala.
• Impilo Yesistimu Yezinzwa: I-Vitamin B12 ibalulekile ekugcineni isimiso sezinzwa esinempilo. Ifaka isandla ekukhiqizweni kwe-myelin, igobolondo elivikelayo elizungeze izinzwa, elisekela ukusebenza kahle kwezinzwa kanye nokudluliselwa kwesignali.
• I-DNA Synthesis: I-B12 ihileleke ekuhlanganiseni i-DNA kanye nokuhlukaniswa kwamaseli, idlala indima ekugcineni izinto zofuzo kanye nokusekela ukukhula nokulungisa amangqamuzana.
• Umsebenzi wokuqonda: Amazinga anele e-B12 ahlotshaniswa nokusebenza kwengqondo okunempilo futhi angasiza ekwehliseni ingcuphe yokuncipha kwengqondo ngeminyaka eyodwa.
• Heart Health: I-B12, kanye namanye amavithamini B, isiza ekulawuleni amazinga e-homocysteine. Amazinga aphezulu e-homocysteine ​​​​ahlotshaniswa nengozi eyengeziwe yesifo senhliziyo, futhi i-B12 isiza ekuguquleni i-homocysteine ​​kwezinye izinto ezinenzuzo, ngaleyo ndlela isekele impilo yenhliziyo.
• Isekela Impilo Yamathambo: Amazinga e-B12 eyanele anomthelela empilweni yamathambo ngokusiza ekwakhekeni kwamangqamuzana amathambo nokunciphisa ingozi ye-osteoporosis.
• Ukulawulwa Kwemizwa: I-B12 ihileleke ekuhlanganiseni ama-neurotransmitters afana ne-serotonin ne-dopamine, adlala indima ekulawuleni isimo sengqondo. Ukugcina amazinga e-B12 anele kungasiza ukusekela inhlalakahle yengqondo.
• Isikhumba Esinempilo, Izinwele Nezinzipho: I-B12 inikela esikhunjeni esinempilo, izinwele, nokukhula kwezinzipho ngokusekela ukukhiqizwa kwamaseli nokuvuselelwa.

Isiphetho

I-Vitamin B12 iyivithamini encibilikayo emanzini futhi isidingo sayo sansuku zonke kumuntu ojwayelekile sizungeze u-2.4 mcg. Owesifazane okhulelwe noma oncelisayo angase ayidinge kancane. Nakuba inyama nemikhiqizo yobisi kubhekwa njengomthombo omkhulu wevithamini B12, kunezinketho eziningi zemifino zokwandisa noma ukugcina izinga lakho. Ikakhulukazi abesifazane abakhulelwe, abadala, asebekhulile, omama abahlengikazi, abadla imifino, kanye nalabo abanezinkinga zamathumbu nokuhlinzwa kwesisu kudingeka balawule amazinga abo kaVithamini B12. Kulokhu, zinganconywa izithasiselo ze-B12 ezingathathwa ngendlela yethebhulethi noma ngemijovo.

Ukudla njalo ukudla okunothiswe nge-Vitamin B12 noma izithasiselo kutholakala kuwusizo. Kuhle ngaso sonke isikhathi ukuvikela umzimba wakho ekubeni nenani eliphansi le-Vitamin B12. Ngakho-ke, izindlela eziyishumi zokuthuthukisa uvithamini B12 zingaba usizo kakhulu njengoba iyiVithamini ebalulekile emizimbeni yethu.