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I-Vitamin B12 ibaluleke kakhulu ekusebenzeni komzimba, ekufuneka uvelise iiseli ezibomvu zegazi kunye nokugcina ukusebenza kwengqondo okuqhelekileyo. I-Vitamin B12 ifumaneka kwinyama, kubisi kunye nakwiimveliso zokutya kwaselwandle. Ukusetyenziswa ngokungaqhelekanga kwe-vitamin B12 kunokuzisa ukusilela emzimbeni. Kwabo bangengabo abatya imifuno, kulula ukufumana ivithamini B12, kodwa kwabo batya inyama, kunzima ukufumana le vithamini.
I-Vitamin B12 idlala indima ebalulekileyo ekusebenzeni kweeseli ezibomvu zegazi. Ikwanceda kwimetabolism yeseli eqhelekileyo kwaye imisebenzi yethu yobuchopho ixhomekeke kakhulu kwi-vitamin B12. Ukusilela kule vithamini B12 kwenzeka xa umzimba wakho ungenayo le vithamini ukwenza iiseli ezibomvu zegazi.
Ukusilela kwale vithamini kuyenzeka xa ungafumani okwaneleyo ekutyeni kwakho. Umntu oswele le vithamini kunokwenzeka ukuba aphuhlise izifo ezingapheliyo njengobuthathaka bemisipha, iingxaki zemithambo-luvo, ukudinwa, ukuphelelwa ngumdla wokutya, inkumbulo engeyiyo kunye ne-anemia. Ke, ukuze ufumane okuninzi kule vithamini, kubalulekile ukuba ubandakanye ukutya kwe-10 yemifuno etyebile kwi-vitamin B12.
1. itshizi
Itshizi yenye yemithombo ephezulu yevithamini B12. Uhlobo oluthile lweshizi lunokufakwa njenge-mozzarella, iswiss kunye ne-parmesan. Ibacteria ivelisa ivithamin B12 kunye netshizi yenziwa ngoncedo lweebhaktiriya, ezenza ukuba ibe ngumthombo olungileyo wevithamini B12 kubantu abatya imifuno.
2. Ubisi
Ubisi yenye imveliso ebalulekileyo yobisi efunekayo kwi-calcium. Ubisi ikwangumthombo omkhulu wevithamini B12. I-250 ml yobisi inokubandakanya i-1.2-1.4 mcg ye-vitamin B12. Ke, qala ukusela ubisi yonke imihla ukunqanda ukusilela kweevithamini.
3. Ikhonkco
Ukuba uyakuthanda ukuba ne-curd, ke yongeza le mveliso yobisi rhoqo kukutya okutyayo imihla ngemihla. I-Curd inamanqanaba aphezulu e-vitamin B12 kwaye ilungile nakwiingxaki zokugaya ukutya. Unokuba ne curd ngeziqhamo okanye ungayifumana njenge dessert.
4. Ingqolowa yePowder
I-Whey powder ibizwa ngokuba yi-powder powder, esetyenziselwa ukwakha umzimba. Kwakhona, umgubo we-Whey ngowona mthombo ubalaseleyo wevithamini B12 kwaye isetyenziswa ikakhulu njengesongezelelo sempilo yokuqina komzimba.
5. Amakhowa
Amakhowa kukutya okunesondlo okuneevithamini kunye neeminerals ezahlukeneyo. Ukuba unengxaki yokunqongophala kukavithamini B12, faka amakhowa ekudleni kwakho. Faka amakhowa ekuphekeni kwakho isidlo sasemini okanye isidlo sangokuhlwa ukuhlangabezana neemfuno zakho zemihla ngemihla zevithamini B12.
Izizathu eziyi-8 zokutya amakhowa
6. NdiziMveliso
Abantu abanganyamezelani ne-lactose banokutya ubisi lwe-soy. Iphantsi kwiikhalori kwaye inevithamini B12 ephezulu. Iimbotyi zesoya zikwayimithombo elungileyo yevithamini B12 ngenxa yomxholo weprotheni etyebileyo.
7. Ukutya okuziinkozo
Ukubonelelwa imihla ngemihla ngevithamini B12, yiba neesiriyeli zesidlo sakusasa Isiriyeli esomeleleyo yimithombo etyebileyo ye-vitamin B12 kwaye inezibonelelo ezininzi zempilo nayo. Ungazitya iinkozo ezinqatyisiweyo ngobisi okanye ubisi lwe-soy olunokunceda abatya inyama ukuba bafumane inani elaneleyo levithamini B12.
8. Ubisi lweCoconut
Ubisi lwekhokhonathi lunokunceda ukuhlangabezana neemfuno zakho zemihla ngemihla zevithamini B12. Ubisi lwekhokhonathi lutyebise i-vitamin B12, ke ingumthombo wendalo wevegans. Ikomityi enye yobisi lwekhokhonathi ineepesenti ezingama-50 zokutya kwakho okucetyiswayo kwivithamini B12.
9. Ubisi lweAlmond
Ukuba uyakuthanda ukusela ubisi lweamangile, emva koko qala ukuhlahlela ezinye rhoqo. Ubisi lweAlmond luphantsi kweekhalori kwaye luqiniswe ngevithamini B12. Enye indlela efanelekileyo kubisi lweenkomo ngokunjalo.
Ubisi lweAlmond: Ngaba lusempilweni okanye luyingozi?
10. Ice Cream
Phantse wonke umntu uyayithanda i-ice cream ukusuka ebantwaneni ukuya kubantu abadala. Ukuba kukho ukunqongophala kwevithamini B12 emzimbeni wakho, yeka ukukhathazeka kwaye uqalise ukugcwala kwi-ayisi khrim oyithandayo. Ewe i-ayisikrimu ikwangumthombo omkhulu wevithamini B12.
