Ibyo Ugomba Kumenya ku Mavitamine n’ivutamine B12
Vitamin ni iki?
Vitamini ni intungamubiri z'ingenzi zidashobora gusimburwa ku buzima bwiza. Ijambo "vitamin" ryatanzwe bwa mbere mu 1912 n'umuhanga mu bugenge w'umunya-Pologne Casimir Funk, risobanura "amin ikenewe ku buzima". Izi ntungamubiri z'ingenzi ku mubiri w'umuntu zigabanyijemo amatsinda abiri: izishobora gushonga mu mavuta n'izishobora gushonga mu mazi.
Muri vitamini zishonga mu mazi, itsinda rya vitamini B ni ryo rizwi cyane. Iri tsinda rigizwe na vitamini umunani: tiamini (B1), riboflavini (B2), niasini (B3), aside pantoteniki (B5), pridoksini (B6), biyotini (B7), aside foliki (B9) na kobalamini (B12).
Amakuru shingiro ku bijyanye na vitamini B12
Vitamini B12, izwi kandi nka kobalamini, ni vitamini ishingiye ku gushonga mu mazi. Ibitunguru byayo bibikwa mu mubiri mu rugero ruto; ahanini ibikwa mu mwijima. Ku muntu mukuru muzima, habikwa hafi miligarama 4 za vitamini B12. Kubera ubushobozi buke bwo kubika iyi vitamini, ni ngombwa kuyifata buri gihe binyuze mu biribwa.
Vitamini B12 iboneka ahanini mu biribwa bikomoka ku matungo. Nubwo umubiri w'umuntu ushobora kuyikora mu mara mu rugero ruto, ingano iboneka mu mafunguro niyo ifite akamaro kanini ku buzima. Vitamini B12 kandi iroroshye kwangirika iyo ishyizwe ku bushyuhe bwinshi, bityo igatakara igihe cyo guteka.
Imirimo ikora mu mubiri:
Igira uruhare hamwe na aside foliki mu ikorwa ry’uturemangingo tw’amaraso atukura.
Ni ingenzi mu ikorwa rya ADN no mu kubaka igifuniko cya myelin kigota uturemangingo tw’imyakura. Myelin ituma ubutumwa bw’imyakura bwihuta.
Ifasha mu ikoreshwa ryiza ry’amino asidi hamwe n’imyunyu ngugu imwe n’imwe (by’umwihariko zinc na magnesium).
Igira uruhare mu gusubira mu mubiri kwa vitamini B12 yakozwe imbere mu mubiri.
Ibimenyetso byagaragaza ko ufite ikibazo cyo kubura B12
Kubura vitamini B12 bishobora kugaragara mu buryo butandukanye mu myanya n’imikorere y’umubiri. Bimwe mu bimenyetso bikunze kugaragara ni ibi bikurikira:
Uburwayi bw’amaraso (anemi), cyane cyane anemi ya pernisiyoz. Ibi bishobora gutera gutera k’umutima cyane, kunanirwa, kugabanuka k’ubushobozi bwo gukora, kugorwa no kwibanda no kuzungera.
Kubabuka no gutukura ku rurimi, ibisebe mu kanwa, imikaya yo mu maguru ifatwa nijoro, ndetse n’ibibazo byo mu igogora nk’impiswi.
Kumva urimo urababarira, kubabara cyangwa kugira ikibazo cy’imyakura mu biganza, amaboko, amaguru n’ibirenge. Mu bihe bikomeye, imikorere y’ubwonko iragenda igabanuka, hakabaho kwibagirwa no kubura ubushobozi bwo kwibanda.
By’umwihariko mu bakuze, ibimenyetso by’imyakura nko kwibagirwa no kwibagirwa cyane birashobora kugaragara cyane. Uko umuntu akura niko ubushobozi bwo kwinjiza no kubika B12 bugabanuka, bityo abakuze bagomba gukurikiranwa by’umwihariko.
Ubushakashatsi bumwe bwerekanye ko kubura B12 bishobora kugira uruhare mu gutera agahinda gakabije (depression).
Kubura B12 igihe kirekire bishobora kugabanya umuvuduko w’imikorere y’umubiri binyuze mu kugabanya ikorwa ry’uturemangingo dushya.
Kugabanuka k’umusatsi rimwe na rimwe bishobora guterwa no kubura B12. Ariko, impamvu nyamukuru z’iyo kibazo ni izishingiye ku mirage n’imisemburo.
B12 iboneka mu biribwa ibihe?
Vitamini B12 iboneka ahanini mu biribwa bikomoka ku matungo. Ku muntu muzima, igipimo cya B12 mu maraso kiba hafi 150 pg/ml, naho munsi ya 80 pg/ml bivuga ko hari ikibazo cyo kubura. Ingero zemewe z’umunsi ni hafi mikrogarama 2,4.
Ibiribwa bikungahaye kuri B12 ni ibi bikurikira:
Umwijima, impyiko n’ibindi bice by’imbere by’amatungo
Imboga zo mu mazi zifite igikonoshwa nka mussels, oysters, crevettes
Amafi nka trout, tuna, maquereau
Amata, yogurute, fromage n’ibindi bikomoka ku mata
Amagi
Impamvu zikunze gutera kubura B12
Ibibazo byo kwinjiza intungamubiri (nko ku ndwara z’inda cyangwa z’amara, cyangwa nyuma y’ibikorwa by’ubuvuzi)
Kutarya neza igihe kirekire, cyane cyane ku bantu batarya ibikomoka ku matungo (vejetarien cyangwa vegan)
Koresha igihe kirekire imiti imwe n’imwe nka omeprazole, metformin
Kugabanuka k’umusaruro w’acide y’inda uko umuntu akura
Ibibazo by’ubuzima bishobora guterwa no kubura B12
Anemi ya pernisiyoz: Ubwirinzi bw’umubiri bushobora kugaba igitero ku turemangingo tw’inda bigatuma B12 itinjira.
Byongeye, anemi iterwa no kubura aside foliki ishobora kugaragara hamwe no kubura B12, bigatuma ikorwa ry’uturemangingo tw’amaraso atukura rigabanuka.
Imikorere y’imyakura irashobora guhungabana, bigatera kubabara, kubabara no kubura uburinganire.
Kubura B12 igihe kirekire, bishobora kuba impamvu y’indwara z’umutima n’imitsi.
Bigira ingaruka mbi ku magufa, bikaba byatera indwara ya osteoporose n’imvune z’amagufa.
Kubura B12 byakumirwa gute kandi bivurwe gute?
Niba habonetse ikibazo cyo kubura B12, icyambere ni ugushaka impamvu yabyo. Kubura bishobora guterwa no kutabifata bihagije (nko ku batarya ibikomoka ku matungo), ibibazo byo kwinjiza (indwara z’inda cyangwa z’amara, cyangwa ibikorwa by’ubuvuzi), cyangwa imiti imwe n’imwe.
Niba ikibazo giterwa no kutabifata bihagije, byaba byiza kongera ibiribwa bikungahaye kuri B12 mu mafunguro, ndetse no gufata inyongera (tablets cyangwa izishyirwa munsi y’ururimi) igihe bibaye ngombwa. Ariko, niba ikibazo ari ukwiyongera nabi, izi nyongera ntizihagije; hakenerwa gutera vitamini B12 mu mubiri.
Uburyo bwiza bwo kwirinda kubura vitamini B12 ni ugufata ibiribwa biyirimo mu rugero no mu buryo buhoraho. By’umwihariko, abantu bari mu byago byinshi (vejetarien, abakuze, abakoze ibikorwa by’ubuvuzi ku nda n’amara) bagomba kugisha inama muganga ku bijyanye n’inyongera.
Ibibazo bikunze kubazwa
1. Kubura vitamini B12 bimenyekana bite?
Kubura B12 bikunze kugaragara binyuze mu kunanirwa, kwibagirwa, anemi, no kubura ubushobozi mu biganza n’ibirenge. Bamwe bashobora kugira ibibazo byo mu igogora, kubabara ku rurimi no mu mikorere y’imyakura. Kugira ngo hamenyekane neza, hakenerwa isuzuma ry’amaraso.
2. Ni bande bari mu byago byo kubura B12?
Abatarya ibikomoka ku matungo (vegan na vejetarien), abakoze ibikorwa by’ubuvuzi ku nda n’amara, abantu bafite imyaka irenze 65 n’abarwaye indwara z’igihe kirekire z’inda n’amara bafite ibyago byinshi.
3. Kurenza urugero rwa vitamini B12 biragira ingaruka mbi?
Kubera ko vitamini B12 ishonga mu mazi, iyo irengeje urugero isohoka mu nkari, bityo ibyago byo kugira ingaruka mbi ni bike. Ariko, gufata inyongera nyinshi igihe kirekire bigomba gukorwa gusa ku nama ya muganga.
4. Kubura B12 bishobora gutera kugabanuka k’umusatsi?
Kubura B12 bishobora gutera kugabanuka k’umusatsi ku bantu bamwe. Ariko, impamvu nyamukuru z’iki kibazo akenshi zishingiye ku mirage n’imisemburo.
5. Inyongera ya B12 ikoreshwa ite?
Niba habonetse ikibazo, muganga ashobora kugusaba gufata tablet, tablet ishyirwa munsi y’ururimi cyangwa guterwa vitamini B12. Ingano n’uburyo bwo kuvura bigenwa hakurikijwe impamvu y’ikibazo.
6. B12 iboneka mu biribwa ibihe?
Ibikungahaye cyane ni umwijima, inyama itukura, imboga zo mu mazi zifite igikonoshwa, amafi, amata, yogurute n’amagi.
7. Abarya ibimera gusa bakwirinda bate kubura B12?
Ntibishoboka kubona B12 ihagije mu mafunguro y’ibimera gusa. Bityo, abantu barya ibimera gusa bagirwa inama yo gufata inyongera ya B12 buri gihe no kugenzurwa na muganga.
8. Kubura B12 bishobora gutera agahinda gakabije?
Ubushakashatsi bumwe bwerekana ko kubura B12 bushobora kujyana n’ibimenyetso by’agahinda gakabije no kugabanuka kw’imikorere y’ubwonko.
9. Kuki vitamini B12 ari ingenzi mu gihe cyo gutwita?
Kugira B12 ihagije mu gihe cyo gutwita ni ingenzi cyane kugira ngo ubwonko n’imyakura y’umwana bikure neza. Kubura B12 bishobora kongera ibyago by’ibibazo by’ivuka.
10. Ibyago byo kutavura kubura B12 ni ibihe?
Niba kubura B12 bitavuwe igihe kirekire, kwangirika kw’imyakura bishobora kuba burundu, hakabaho anemi n’ibibazo ku magufa. Ni yo mpamvu gusuzuma no kuvura hakiri kare ari ingenzi.
11. Gufata inyongera ni ngombwa kuri buri wese?
Ku bantu barya neza kandi bafite indyo yuzuye, gufata inyongera ntibikunze kuba ngombwa. Ariko, ku bari mu byago byinshi, bigomba gutangizwa ku nama ya muganga.
12. Vitamini B12 irinda kanseri?
Amakuru ahari ubu y’ubushakashatsi ntagaragaza isano igaragara hagati yo gufata B12 n’ikingira kanseri. Nta bimenyetso byerekana ko gufata B12 irenze urugero bigabanya ibyago bya kanseri.
Inkomoko
Ishami ry’Umuryango w’Abibumbye ryita ku Buzima (WHO). Ibisabwa ku Vitamini n’Imyunyu ngugu mu mirire y’abantu (Raporo).
Ikigo cy’Abanyamerika gishinzwe Kurwanya no Gukumira Indwara (CDC). Ifishi y’Amakuru kuri Vitamini B12.
Ibigo by’Igihugu by’Ubushakashatsi ku Buzima (NIH) – Ibiro bishinzwe Inyongera z’Imirire. Vitamini B12: Ifishi y’Amakuru ku Bakozi bo mu rwego rw’Ubuzima.
Ishyirahamwe ry’Abanyamerika ryita ku Maraso. Indwara ya Anemiya Iterwa n’Ubwoko bwihariye bwa Vitamini B12.
Ishyirahamwe ry’Abaganga b’Abongereza bita ku Mirire (BDA). Vitamini B12 — Ifishi y’Amakuru ku Biribwa.
MedlinePlus. Kubura Vitamini B12.