Izinto Ekufuneka Uziqonde Ngeevithamin kunye neVithamin B12

Yintoni iVitamin?

Iivithamin zizinto ezibalulekileyo ekutyeni ukuze kubekho impilo entle. Igama elithi "ivithamin" laqalwa okokuqala ngo-1912 ngusosayensi wasePoland uCasimir Funk, lithetha "i-amine efunekayo ebomini". Ezi zinto zibalulekileyo emzimbeni womntu zahlulwe zaba ngamaqela amabini aphambili: ezo zinyibilikayo kumafutha kunye nezo zinyibilikayo emanzini.

Phakathi kweevithamin ezinyibilikayo emanzini, iqela leVitamin B libalasele kakhulu. Eli qela liquka iithiamin (B1), iriboflavin (B2), iniasin (B3), ipantothenic acid (B5), ipridoksin (B6), ibiotin (B7), ifolic acid (B9) kunye nekobalamin (B12), zizonke ziyi-8.

Ulwazi Olusisiseko NgeVitamin B12

IVitamin B12, eyaziwa njengekobalamin, ikakhulu yivithamin enyibilikayo emanzini. Igcinwa ngomlinganiselo omncinane emzimbeni; uninzi lwayo lufumaneka esibindini. Malunga ne-4 milligram yeVitamin B12 igcinwa emzimbeni womntu omdala onempilo. Ngenxa yokuba amandla okugcinwa kwayo mancinci, kufuneka ithathwe rhoqo ngokutya.

IVitamin B12 ifumaneka ikakhulu kukutya okuvela kwizilwanyana. Umzimba womntu unako ukuyenza kancinci kwiintestine, kodwa umthamo ofunyanwa ngokutya yinto ebalulekileyo kwimpilo iyonke. Kwakhona, iVitamin B12 ithambile kubushushu obuphezulu kwaye inokuba nelahleko ngexesha lokupheka.

Iindima Ezinikwe Emzimbeni:

• Isebenza kunye nefolic acid ekwenziweni kweeseli zegazi ezibomvu.

• Inegalelo elibalulekileyo ekwenziweni kweDNA nakwimveliso ye-myelini ejikeleze iiseli zengqondo. IMyelin ikhawulezisa ukudluliselwa kolwazi kwiingqondo.

• Inceda ekusebenziseni kakuhle ii-amino acid kunye nezinye iiminerali (ngakumbi i-zinc kunye ne-magnesium).

• Ikwadlala indima ekufunxweni kwakhona kweVitamin B12 eyenziwa emzimbeni.

Zeziphi Iimpawu Ezinokubangelwa Kukunqongophala kweB12?

Ukuncipha kweVitamin B12 kungabonakala ngeempawu ezahlukeneyo kumalungu nakwiinkqubo zomzimba. Ezinye zeempawu ezixhaphakileyo zezi:

• Ukuphuma kwegazi (anemia), ngakumbi i-pernicious anemia. Kule meko kunokubonakala isingqala, buthathaka, ukuncipha kwamandla, ubunzima bokugxila kunye nentloko ejikayo.

• Ukubomvu kunye nokutsha kolwimi, amanxeba emlonyeni, ukuxinana kwemisipha ebusuku ezinyaweni kunye neengxaki zokugaya ukutya ezifana norhudo.

• Ukungcangcazela, ukungaboni kakuhle kunye neengxaki zengqondo ezandleni, emagxeni, ezinyaweni nasemilenzeni. Kwimeko ezinzulu, ukuncipha kwemisebenzi yengqondo, iingxaki zememori kunye nokungakwazi ukugxila kunokubakho.

• Ngakumbi kubantu abadala, ukulahleka kwememori kunye nokulibala kunokubonakala kakhulu. Njengoko umntu emdala, ukufunxwa kunye nokugcinwa kweB12 emzimbeni kuncipha, ngoko abantu abadala kufuneka balandelwe ngononophelo.

• Olunye uphando lubonise ukuba ukunqongophala kweB12 kunokudlala indima ekuphuhliseni uxinzelelo lwengqondo (depression).

• Ukungabikho kweB12 ixesha elide kunokunciphisa isantya semetabolism ngokunciphisa imveliso yeeseli ezintsha.

• Ukulahleka kweenwele ngamanye amaxesha kunokubonakala xa kungekho B12. Kodwa kufuneka kukhunjulwe ukuba eyona nto iphambili ebangela ukulahleka kweenwele zizizathu zemfuza.

B12 Ifumaneka Kuphi?

IVitamin B12 ifumaneka ikakhulu kukutya okuvela kwizilwanyana. Kumntu onempilo, inqanaba leB12 egazini limalunga ne-150 pg/ml, kwaye ukuba lingaphantsi kwe-80 pg/ml kuthethwa ngokunqongophala. Umthamo oceliweyo wemihla ngemihla umalunga ne-2.4 microgram.

Ukutya okuqulathe iB12 okuxhaphakileyo zezi:

• Izibindi, isplini kunye nezinye izitho zangaphakathi

• Imidye, oysterse, neekhrayifi ezifana nezinye izilwanyana zaselwandle ezinesikhumba

• Iintlanzi ezifana netrout, tuna, kunye nemackerel

• Ubisi, iyogathi, itshizi kunye nezinye iimveliso zobisi

• Iqanda

Iimeko Ezixhaphakileyo Ezibangela Ukunqongophala kweB12

• Iingxaki zokufunxa (umzekelo izifo zesisu okanye zesisu, emva kotyando oluthile)

• Ukutya okungonelanga okanye okungalinganiyo ixesha elide, ngakumbi kubantu abangatyiyo inyama okanye abatyayo kuphela imifuno

• Ukusetyenziswa ixesha elide kwamayeza athile afana ne-omeprazole, metformin

• Ukuncipha kwemveliso ye-asidi esiswini njengoko umntu emdala

Iingxaki Zempilo Ezinokubangelwa Kukunqongophala kweB12

• Pernicious anemia: Inkqubo yokuzikhusela emzimbeni inganqanda ukufunxwa kweB12 ngokuhlasela iiseli zesisu.

• Ukongeza, anemia ebangelwa kukunqongophala kwefolic acid ingavela kunye nokunqongophala kweB12 kwaye inciphise imveliso yeeseli zegazi ezibomvu.

• Inkqubo yengqondo inokuchaphazeleka kubekho ukungcangcazela, ukungaboni kakuhle kunye nokungalingani.

• Ukungabikho kweB12 ixesha elide kunokuba yingozi kwimpilo yentliziyo nemithambo yegazi.

• Inokuchaphazela impilo yamathambo, ikhokelele kwi-osteoporosis kunye nokwaphuka kwamathambo.

Kuthintelwa Kanjani Kwaye Kusetyenzwa Njani Ukunqongophala kweB12?

Xa kufunyanwa ukunqongophala kweB12, kufuneka kuqale kufunyanwe unobangela. Ukunqongophala kunokubangelwa kukungafumani ngokwaneleyo (umzekelo abantu abangatyiyo inyama), iingxaki zokufunxa (izifo zesisu okanye zesisu, utyando), okanye amayeza athile.

Ukuba unobangela kukungafumani ngokwaneleyo, kufuneka kongezwe ukutya okuqulathe iB12 kwidiyethi kwaye xa kufuneka kusetyenziswe izongezelelo (iipilisi okanye iifom zaphantsi kolwimi). Kodwa ukuba unobangela yingxaki yokufunxa, olu hlobo lwezongezelelo alwanelanga; kule meko iVitamin B12 inikwe ngejini.

Eyona ndlela isebenzayo yokuthintela ukunqongophala kweB12 kukutya ukutya okuqulathe iB12 ngendlela elinganiselweyo nengaguqukiyo. Ingakumbi abantu abakwizingozi (abatyayo kuphela imifuno, abantu abadala, abaye batyandwa isisu okanye isisu) kufuneka bahlolwe ngugqirha kwaye bacinge ngezongezelelo.

Imibuzo Ebuzwa Rhoqo

1. Ukunqongophala kweVitamin B12 kuqatshelwa njani?

Ukunqongophala kweB12 kuqatshelwa ngokuqhelekileyo ngokubuthathaka, ukulibala, anemia, ukungaboni kakuhle ezandleni nasezinyaweni. Kwabanye abantu, iingxaki zokugaya ukutya, ubuthathaka bolwimi kunye neengxaki zengqondo zinokubonakala. Ukuqinisekiswa kufuna uvavanyo lwegazi.

2. Ngubani okwisangozi yokunqongophala kweB12?

Abantu abangatyiyo inyama (vegan kunye nevejetarian), abaye batyandwa isisu okanye isisu, abantu abangaphezu kweminyaka engama-65 kunye nabo banezifo zesisu ezingapheliyo bakwisangozi eliphezulu.

3. Ngaba umthamo omkhulu weVitamin B12 uyingozi?

IVitamin B12 yivithamin enyibilikayo emanzini, ngoko umthamo omkhulu uphumeza emchameni kwaye umngcipheko wetyhefu uphantsi. Kodwa ukusetyenziswa rhoqo kwezongezelelo eziphezulu kufuneka kwenziwe phantsi kolawulo logqirha kuphela.

4. Ngaba ukunqongophala kweB12 kunokubangela ukulahleka kweenwele?

Ukunqongophala kweB12 kunokukhokelela ekulahlekeni kweenwele kwabanye abantu. Kodwa eyona nto iphambili ebangela ukulahleka kweenwele idla ngokuba zizizathu zemfuza kunye nehomoni.

5. Izongezelelo zeB12 kufuneka zisetyenziswe njani?

Ukuba kufunyenwe ukunqongophala, ugqirha wakho unokucetyisa ipilisi yomlomo, ipilisi yaphantsi kolwimi okanye i-injection yeB12. Umthamo ofanelekileyo kunye nendlela yonyango ichazwa ngokuxhomekeke unobangela wokunqongophala.

6. B12 ifumaneka kukuphi ukutya?

Imithombo ephambili ziquka isibindi, inyama ebomvu, izilwanyana zaselwandle ezinesikhumba, iintlanzi, ubisi, iyogathi kunye neqanda.

7. Abatyayo kuphela imifuno bangazikhusela njani ekunqongophala kweB12?

Akukho lula ukufumana iB12 ngokutya okuvela kwizityalo kuphela. Ngenxa yoko, abantu abatyayo kuphela imifuno kufuneka basebenzise izongezelelo zeB12 rhoqo kwaye bahlolwe ngugqirha.

8. Ngaba ukunqongophala kweB12 kunokubangela uxinzelelo lwengqondo?

Olunye uphando lubonisa ukuba ukunqongophala kweB12 kunokunxulunyaniswa neempawu zengqondo ezifana noxinzelelo lwengqondo kunye nokuncipha kwemisebenzi yengqondo.

9. Kutheni iVitamin B12 ibalulekile ngexesha lokukhulelwa?

Ukufumana iB12 eyaneleyo ngexesha lokukhulelwa kubalulekile kuphuhliso lwengqondo kunye nenkqubo yemithambo-luvo yomntwana. Ukunqongophala kwayo kunokunyusa umngcipheko weziphene zokuzalwa.

10. Kwenzeka ntoni ukuba ukunqongophala kweB12 akunyangwa?

Ukuba ukunqongophala kweB12 akunyangwa ixesha elide, umonakalo kwinkqubo yemithambo-luvo unokuba sisigxina, anemia kunye neengxaki zempilo yamathambo zinokubakho. Ngenxa yoko, kubalulekile ukufumanisa nokunyanga kwangethuba.

11. Ngaba wonke umntu kufuneka asebenzise izongezelelo?

Kubantu abatyayo ukutya okusempilweni nokulinganayo, izongezelelo zihlala zingafunekiyo. Kodwa kumaqela asengozini, kufuneka kuqale ngengcebiso yogqirha.

12. Ngaba iVitamin B12 ikhusele ekuguleni ngumhlaza?

Ubungqina besayensi obukhoyo ngoku bubonisa ukuba akukho nxulumano icacileyo phakathi kokuthatha izongezelelo zeB12 kunye nokuthintela umhlaza. Kwakhona, akukho bungqina bokuba izongezelelo ezingaphezulu kweemfuno zinciphisa umngcipheko womhlaza.

Imithombo

• Umbutho wezeMpilo weHlabathi (WHO). Iimfuno zeVitamin kunye neMinerali kuBantu (Ingxelo).

• Iziko loLawulo kunye noThintelo lweZifo (CDC). Iphepha leNyaniso leVitamin B12.

• Iziko leSizwe lezeMpilo (NIH) – IOfisi yeeZongezelelo zokutya. Vitamin B12: Iphepha leNyaniso labaNgcali bezeMpilo.

• Umbutho waseMelika weHematology. I-Anemia yePernicious.

• Umbutho waseBritane wabaCwangcisi bokutya (BDA). Vitamin B12 — Iphepha leNyaniso lokuTya.

• MedlinePlus. Ukunqongophala kweVitamin B12.