Okufanele Ukwazi NgamaVithamini Kanye NeVithamini B12
Iyini iVithamini?
Amavithamini ayizakhi-mzimba ezibalulekile empilweni enempilo. Igama elithi "ivithamini" laqanjwa okokuqala ngo-1912 isazi sebhayokhemistri sasePoland uCasimir Funk, futhi lisho ukuthi "i-amine edingekayo ekuphileni". Lezi zinto ezibalulekile emzimbeni womuntu zihlukaniswa zibe amaqembu amabili amakhulu: amavithamini ancibilika emafutheni kanye nalawo ancibilika emanzini.
Phakathi kwamavithamini ancibilika emanzini, iqembu le-B vithamini libaluleke kakhulu. Leli qembu liqukethe amavithamini angu-8: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) kanye ne-cobalamin (B12).
Ulwazi Oluyisisekelo NgeVithamini B12
IVithamini B12, eyaziwa nangokuthi i-cobalamin, iwuhlobo lwevithamini oluncibilika emanzini. Igcinwa ngomkhawulo emzimbeni; iningi layo litholakala esibindini. Cishe i-4 milligram ye-B12 igcinwa emzimbeni womuntu omdala onempilo. Njengoba amandla okugcinwa emzimbeni emkhawulweni, i-B12 idinga ukutholwa njalo ngokudla.
IVithamini B12 itholakala ikakhulukazi ekudleni okuvela ezilwaneni. Umzimba womuntu ungakwazi ukuyikhiqiza kancane emathunjini, kodwa inani elitholwa ngokudla libaluleke kakhulu empilweni. Futhi, i-B12 ibuthaka ekushiseni okuphezulu futhi ingalahleka ngesikhathi sokupheka.
Izindima Eziyidlalayo Emzimbeni:
Isebenza kanye ne-folic acid ekwakhekeni kwamangqamuzana egazi abomvu.
Ibalulekile ekwakhekeni kwe-myelini ezungeza amaseli ezinzwa nasekuzalweni kwe-DNA. I-Myelin isiza ekusheshiseni ukudluliselwa kolwazi ezinzwaneni.
Isekele ekusetshenzisweni kahle kwama-amino acid namanye amaminerali (ikakhulukazi i-zinc ne-magnesium).
Iphinde ibe nendima ekubuyiselweni kwe-B12 ekhiqizwa emzimbeni.
Yiziphi Izimpawu Zokuntuleka Kwe-B12?
Ukuntuleka kwevithamini B12 kungavela ngezimpawu ezahlukene ezithinta izitho namasistimu ahlukene emzimbeni. Ezinye zezimpawu ezivame kakhulu yilezi:
Ukushoda kwegazi (anemia), ikakhulukazi i-pernicious anemia ingavela. Kuleli cala kungavela ukushaya kwenhliziyo okusheshayo, ukukhathala, ukwehla kwamandla, ubunzima bokugxila kanye nokuzizwa uphaphatheka.
Ukubomvu nokushisa kolimi, izilonda emlonyeni, ukuvela kwemivimbo yamathumbu efana nokuhlaselwa yizinkinga zokugaya ukudla, njengokuhlaselwa wukuhlanza ebusuku emilenzeni.
Ukuzwa ukuluma noma ukungazizwa kahle ezandleni, ezingalweni, emilenzeni nasemilenzeni, kanye nezinkinga zesistimu yezinzwa. Ezimeni ezinzima, kungavela ukwehla kwemisebenzi yengqondo, izinkinga zenkumbulo kanye nokuntuleka kokugxila.
Ikakhulukazi ebudaleni, izimpawu zezinzwa ezifana nokulahlekelwa yinkumbulo nokukhohlwa zingavela kakhulu. Njengoba umuntu ekhula, ukugcinwa nokumuncwa kwe-B12 emzimbeni kungancipha, ngakho abantu abadala kufanele baqaphele kakhulu.
Ezinye izifundo zikhombisa ukuthi ukuntuleka kwe-B12 kungaba nomthelela ekuthuthukiseni isifo sokudangala.
Ukuntuleka kwe-B12 isikhathi eside kunganciphisa ijubane le-metabolism ngokunciphisa ukukhiqizwa kwamangqamuzana amasha.
Ukulahleka kwezinwele kungavela kwesinye isikhathi ngenxa yokuntuleka kwe-B12. Kodwa-ke, izimbangela eziyinhloko zokulahleka kwezinwele zivame ukuba yizici zofuzo.
Yiziphi Izinhlobo Zokudla Eziqukethe i-B12?
IVithamini B12 ivame ukutholakala ekudleni okuvela ezilwaneni. Kubantu abanempilo, izinga le-B12 egazini cishe lingu-150 pg/ml, futhi uma lingaphansi kuka-80 pg/ml kubhekwa njengokuntuleka. Inani elinconyiwe nsuku zonke cishe lingu-2.4 microgram.
Izinto zokudla ezicebile nge-B12 yilezi:
Izitho zangaphakathi ezifana nesibindi nomphimbo
Izilwane zasolwandle ezinesikhumba esiqinile ezifana ne-midye, i-ostrich, ne-karidesi
Inhlanzi ezifana ne-trout, tuna, ne-mackerel
Ubisi, iyogathi, ushizi kanye nemikhiqizo yobisi
Iqanda
Izimo Ezivame Ukubangela Ukuntuleka Kwe-B12
Izinkinga zokumuncwa (isibonelo izifo zesisu noma zamathumbu, noma ngemuva kokuhlinzwa okuthile)
Ukudla okunganele noma okungalingani isikhathi eside, ikakhulukazi kubantu abangadli ukudla okuvela ezilwaneni noma ama-vegan
Ukusetshenziswa isikhathi eside kwamanye amakhambi afana no-omeprazole noma i-metformin
Ukwehla kokukhiqizwa kwe-asidi esiswini ngokuhamba kweminyaka
Izinkinga Zempilo Ezihambisana Nokuntuleka Kwe-B12
I-Pernicious anemia: Uhlelo lokuzivikela emzimbeni lungahlasela amaseli esiswini luvimbe ukutholwa kwe-B12.
Ngaphezu kwalokho, ukuntuleka kwe-folic acid kungavela kanye nokuntuleka kwe-B12, kwehlise ukukhiqizwa kwamangqamuzana egazi abomvu.
Uhlelo lwezinzwa lungathinteka, kuvele ukuluma, ukungazizwa kahle kanye nokungalingani.
Ukuntuleka kwe-B12 isikhathi eside kungaba yingozi ezinhliziyweni nasemithanjeni yegazi.
Kungaphazamisa impilo yamathambo, kubangele i-osteoporosis kanye nokuphuka kwamathambo.
Ukugwema Nokwelapha Ukuntuleka Kwe-B12
Lapho kutholakala ukuntuleka kwe-B12, kubalulekile ukuqala ngokuthola imbangela. Ukuntuleka kungadalwa ukungatholi okwanele ekudleni (isibonelo labo abangadli ukudla okuvela ezilwaneni), izinkinga zokumuncwa (izifo zesisu noma zamathumbu, noma ukuhlinzwa) noma imithi ethile.
Uma ukuntuleka kubangelwa ukungatholi okwanele ekudleni, kufanele kwengezwe ukudla okucebile nge-B12 ekudleni futhi uma kudingeka kuthathwe izithasiselo (amaphilisi noma amafomu angaphansi kolimi). Kodwa-ke, uma inkinga ingukungamuncwa, lezi zithasiselo azanele; kuleli cala i-B12 inikezwa ngomjovo.
Indlela ephumelela kakhulu yokuvimbela ukuntuleka kwe-B12 wukudla ukudla okuqukethe i-B12 ngendlela elinganiselayo futhi njalo. Ikakhulukazi abantu abasengozini (ama-vegan, abadala, abake bahlaselwa noma bahlinzwa isisu noma amathumbu) kufanele bahlolwe udokotela futhi bacabangele izithasiselo.
Imibuzo Evame Ukubuzwa
1. Ukuntuleka kwevithamini B12 kubonakala kanjani?
Ukuntuleka kwe-B12 kuvame ukubonakala ngokukhathala, ukukhohlwa, ukushoda kwegazi, ukungazizwa kahle ezandleni nasemilenzeni. Kwabanye kungavela izinkinga zokugaya ukudla, ubuhlungu bolimi kanye nezinkinga zesistimu yezinzwa. Ukuqinisekiswa kudinga ukuhlolwa kwegazi.
2. Ubani osengozini yokuntuleka kwe-B12?
Abantu abangadli ukudla okuvela ezilwaneni (ama-vegan nama-vejetariyani), abake bahlaselwa noma bahlinzwa isisu noma amathumbu, abantu abaneminyaka engaphezu kuka-65 kanye nalabo abanezifo zesisu namathumbu abaphila nazo basengozini enkulu.
3. Ingabe i-B12 eningi iyingozi?
IVithamini B12 incibilika emanzini, ngakho iningi layo liphume ngomchamo futhi ingozi yokuba yingozi iphansi. Kodwa-ke, ukusetshenziswa isikhathi eside kwezithasiselo eziningi kufanele kwenziwe ngaphansi kokuqondisa kukadokotela kuphela.
4. Ingabe ukuntuleka kwe-B12 kungabangela ukulahleka kwezinwele?
Ukuntuleka kwe-B12 kungavusa ukulahleka kwezinwele kwabanye abantu. Kodwa-ke, izimbangela eziyinhloko zokulahleka kwezinwele zivame ukuba yizici zofuzo nezamahomoni.
5. Kusetshenziswa kanjani izithasiselo ze-B12?
Uma kutholakala ukuntuleka, udokotela wakho angancoma i-B12 ngendlela yamaphilisi, amaphilisi angaphansi kolimi noma umjovo. Umthamo ofanele kanye nohlobo lokwelashwa kunqunywa ngokwemvelaphi yokuntuleka.
6. Yiziphi izinhlobo zokudla eziqukethe i-B12?
Imithombo eyinhloko ifaka phakathi isibindi, inyama ebomvu, izilwane zasolwandle, inhlanzi, ubisi, iyogathi kanye neqanda.
7. Ama-vegan angazivikela kanjani ekuntulekeni kwe-B12?
Akulula ukuthola i-B12 eyanele ngokudla okuvela ezitshalweni kuphela. Ngakho-ke, abantu abavame ukudla okungokwezithako kuphela kufanele basebenzise izithasiselo ze-B12 njalo futhi bahlolwe udokotela.
8. Ingabe ukuntuleka kwe-B12 kungabangela isifo sokudangala?
Ezinye izifundo zikhombisa ukuthi ukuntuleka kwe-B12 kungahambisana nezimpawu zengqondo ezifana nokudangala kanye nokwehla kwemisebenzi yokucabanga.
9. Kungani i-B12 ibalulekile ngesikhathi sokukhulelwa?
Ukuthola i-B12 eyanele ngesikhathi sokukhulelwa kubalulekile ekuthuthukiseni ubuchopho kanye nohlelo lwezinzwa lomntwana. Ukuntuleka kungandisa ingozi yezinkinga zokuzalwa.
10. Kwenzekani uma ukuntuleka kwe-B12 kungelashwa?
Ukuntuleka kwe-B12 isikhathi eside kungaholela ekulimaleni okungapheli kohlelo lwezinzwa, ukushoda kwegazi kanye nokuphazamiseka kwempilo yamathambo. Ngakho-ke, ukubona nokwelapha kusenesikhathi kubalulekile.
11. Ingabe wonke umuntu udinga izithasiselo?
Kubantu abadla ngendlela enempilo nenelinganiselayo, izithasiselo ngokuvamile azidingeki. Kodwa-ke, ezigabeni ezisengozini, kufanele kuqale ngeluleko likadokotela.
12. Ingabe i-B12 ivikela umdlavuza?
Okwamanje, ubufakazi besayensi abukhombisi ubudlelwano obuqondile phakathi kwezithasiselo ze-B12 nokuvimbela umdlavuza. Futhi, awekho ubufakazi bokuthi izithasiselo ezingaphezu kwesidingo zehlisa ingozi yomdlavuza.
Imithombo
Inhlangano Yezempilo Yomhlaba (WHO). Izidingo Zamavithamini Neziminerali Ekudleni Komuntu (Umbiko).
Izikhungo Zokulawulwa Nokuvimbela Izifo (CDC). Ishidi Lamaqiniso NgeVitamin B12.
Izikhungo Kazwelonke Zocwaningo Lwezempilo (NIH) – Ihhovisi Lezithasiselo Zokudla. I-Vitamin B12: Ishidi Lamaqiniso Lwabasebenzi Bezempilo.
Inhlangano YaseMelika Yezifo Zegazi. I-Pernicious Anemia.
Inhlangano Yezokudla YaseBrithani (BDA). I-Vitamin B12 — Ishidi Lamaqiniso Ngokudla.
MedlinePlus. Ukuntuleka kweVitamin B12.