Iivithamini, iiminerali, iiprotheyini kunye nezinto ezilandelwayo ziintsika ezibalulekileyo zokutya kwakho kunye nenkqubo yokugaya. Khawucinge ngamatye esiseko okwakhiwa kuwo indlu okanye inqaba. Ukuba oko kushukuma, isakhiwo siyaphelelwa. Umzimba wakho usebenza ngendlela efanayo. Nantoni na owondla umzimba wakho kunye nenkqubo yakho ibonakalisa indlela ojongeka ngayo ngaphandle, kubandakanywa nokungakhuseleki kwakho. Apho kukho i-immunity, kukho iivithamini. Iivithamini, njengoko sonke sisazi, zibaluleke kakhulu kulwakhiwo, isiseko, ukunganyangeki, ukubona, ukuphiliswa kwamanxeba, unxweme lwamathambo kunye nokunye okuninzi.
Ngaphandle kwe zonke iivithamini , B12 luhlobo olunceda ukugcina imithambo-luvo yomzimba wakho kunye neeseli zegazi zisempilweni kwaye inceda ekwenzeni i-DNA okanye imathiriyeli yemfuza yeeseli. Ngelixa ivithamin B12 ifumaneka ngokwendalo kwiimveliso zemvelaphi yezilwanyana, kodwa ukutya okuziinkozo okomeleziweyo kwasekuseni kukwaqulethe isixa esikhulu sevithamin efunekayo ukuhlangabezana neemfuno zakho zomzimba.
Nazi ezinye zokutya ezityebileyo kwiVithamin B12 okanye icyanocobalamin kwaye zinokufakwa ngokulula kwizidlo zakho:
Nye. Imveliso yobisi
Mbini. Amaqanda
3. Iintlanzi
Isine. Ituna
5. Iimbaza
6. Shitake Mushroom
7. Igwele lezondlo
8. Ngaba ufuna iVithamin B yezongezo?
9. Iimpawu kunye neempawu zokunqongophala kweVithamini B
10. Ii-FAQs
Imveliso yobisi
Umfanekiso: 123RFOwona mthombo utyebileyo wevithamin B12 yimveliso yezilwanyana. Iimveliso zobisi ezifana nobisi, ibhotela, ushizi, ibhotela ngumthombo onamandla wevithamini. Nangona kunjalo, kwabo ngoobani abatya inyama Ungakhetha ezinye iindlela ezisekwe kwizityalo kubisi olufana nesoya, ialmond okanye ubisi lwamandongomane, uqinisekise ukuba uyalwalana nezi zithako kuqala. Phakathi kwazo zonke iitshizi, i-Swiss, i-elemental kunye ne-cottage cheeses ngumthombo ocebile kakhulu we-vitamin B12.
Amaqanda
Umfanekiso:123RFIqanda ngumthombo wendalo we-vitamin B12. Ukuba ungumntu othanda i-eggetarian, kubandakanywa amaqanda amabini ngosuku anokunceda ukuhlangabezana neemfuno zakho zokutya. I-hard-bilisiwe okanye eqhotsiweyo, yongeza amaqanda kwisidlo sakho ngendlela othanda ngayo njengecala kwiisaladi zakho okanye ecaleni kwesidlo sakho sangokuhlwa. Ungayongeza kwiisuphu ukuba awutyi amaqanda abilisiweyo azimeleyo.
Iintlanzi
Umfanekiso: 123RFEnye umthombo ocebileyo we-vitamin B12 kunye nosapho lweentlanzi, i-shrimps idume kakhulu kwii-cocktails zabo. Nangona kunjalo, zikwagqama ngezinto zazo zezondlo. Iprotheyini yokuqala. Ngaphandle kokuba zizityebi kwiiprotheni, i-shrimps ikwangumthombo osempilweni we-vitamin B12. Ziyi-antioxidant kwindalo kwaye zikwanceda ekulweni iiseli ezonakalisiweyo kunye neeradicals zamahhala. I-Astaxanthin, enye i-antioxidant inceda ukunciphisa ukuvuvukala leyo ngunobangela owaziwayo kunye nomba wokuguga kunye nesifo.
Ituna
Umfanekiso: 123RFI-tuna yeyona nto intlanzi edla ngokutyiwa . Igcwele iiprotheni eziqhelekileyo, iiminerali kunye nevithamin A, edla ngokuba sisithako esityebileyo esifumaneka kuzo zonke iintlanzi zaselwandle. Nangona kunjalo, ityhuna ininzi kumgaqo-siseko we-vitamin B12 kunye ne-B3, i-selenium, kunye neeprotheni ezinqabileyo kunye ne-phosphorous. Ngenxa yephakheji yayo eyahlukileyo ye izithako ezenza i-immunity-proffering , ityhuna lukhetho olukhulu kwabo bafuna ukuphucula i-vitamin B12 yabo.
Iimbaza
Umfanekiso: 123RFI-fat-low, i-high-protein ziindlela ezimbini umntu anokuthi achaze ukuma kwesondlo se-clams kwitshathi yokutya. Nangona kunjalo, into enomdla kukuba ayikude ngasemva kugqatso lwezondlo eziqinileyo. Nge-selenium, i-zinc, i-iron, i-magnesium kunye ne-niacin, i-clam i-top-notch contender ye-vitamin kunye. ukutya okuneprotheyini eninzi . Iiclams zomntwana zibonakalise ngokukodwa ukuba ngumthombo omkhulu we-iron, i-antioxidants kunye ne-vitamin B12. Enyanisweni, umhluzi we-clams obilisiwe ucebile ngokulinganayo kwi-vitamin. Ngoko, kwixesha elizayo xa ucinga ngokulahla umhluzi, cinga kwakhona!
Shitake Mushroom
Umfanekiso: 123RFIindaba ezimnandi kubantu abatya imifuno kunye nezo zingadibaniyo namakhowa. Amakhowa eShitake anevithamin B12 kodwa amanqanaba asezantsi xa kuthelekiswa nalawo angengowatya mifuno okanye asebenza ngobisi. Ngelixa rhoqo ukutya amakhowa Isenokungabi ngumbono olungileyo kakhulu, ungakhe wongeze i-shitake kwiisuphu zakho okanye izitya zerayisi ukongeza incasa kunye neziqholo.
Igwele lezondlo
Umfanekiso: 123RFIgwele elinomsoco kunye negwele lokubhaka lahluke kakhulu kwiipropati kunye nesenzo kwaye ngenxa yoko ayinakusetyenziswa ngokutshintshana. Igwele lesondlo aliyi kusebenza njengegwele njengoko igwele lokubhaka lisenza. Igwele elinomsoco, ngokungafaniyo negwele lokubhaka okanye elisebenzayo, luhlobo lwegwele oluvaliweyo oluthengiswayo ukuze lusetyenziswe ekulungiseleleni ukutya kunye nanjengemveliso yokutya. Zidla ngokuba ziiflake ezinombala omthubi, iigranules kunye nomgubo ocolekileyo. Igwele lezondlo elomeleziweyo linokuhlangabezana neemfuno zakho zevithamin B12 kwaye linokongezwa ekutyeni ukonyusa iiprotheyini, iiminerali kunye nokusilela kweevithamini. Ziyi-anti-oxidative kwindalo kwaye zisebenzela ukwehlisa i-cholesterol kunye ukwandisa ukhuseleko .
Ngaba ufuna iVithamini B12 eyongezelelweyo?
Umfanekiso: 123RFIVithamin B12 ekwabizwa ngokuba yi-cyanocobalamin, yivithamin eyimfuneko kodwa entsonkothileyo kakhulu equlethe imineral cobalt (kungoko igama). Le vithamini iveliswa ngokwemvelo yibhaktheriya kwaye njengoko sonke siyazi, yinto ebalulekileyo enegalelo kwi-DNA synthesis kunye neselula. imveliso yamandla . Ngokophononongo olwenziwa yiNational Library of Medicine, ivithamin B12 isetyenziselwa ukunyanga iimeko ezifana ne-anemia eyingozi kunye nabo baphethwe yi-gastrectomy engaphelelanga okanye epheleleyo, i-enteritis yengingqi, i-gastroenterostomy phakathi kwezinye ezininzi.
Umfanekiso: 123RF
Xa kuziwa ekucingeni ukuthatha izongezelelo ze-vitamin B12, kubalulekile ukufuna iingcebiso zogqirha wakho kuqala, ngokusekelwe kwimfuno ekhuthazwa ngumzimba wakho wevithamini. Abatya imifuno kunye nezilwanyana ezitya imifuno kufuneka bakhumbule ngokuthe ngqo ukuba ifolate ekutyeni kwabo inokugquma ubukho bevithamin B12 xa kukho intsilelo. Okwesibini, ukuba ulandela ukutya kwe-vegan, uya kufuna izongezo ezidibana neepesenti ezili-100 okanye ngaphezulu kwesibonelelo sakho semihla ngemihla esicetyiswayo. Iqela leVegetarian Nutrition Dietetic Practice licebisa ukuba iivegans zisebenzisa amanqanaba aphezulu evithamin B12 (250mcg/ngosuku kubantu abadala) ukubuyisela ukufunxa kakubi kwezongezo. Ngaphandle kokukhetha ukutya, amaZiko eSizwe we Impilo icebisa ukuba bonke abantu abadala abangaphezu kweminyaka engama-50 ubudala bafumana uninzi lwevithamin B12 yabo ngokusebenzisa izongezo kunye nokutya okuqinisiweyo, ngenxa yokufunxa okungalunganga okwenzeka ngexesha lokuguga.
Iimpawu kunye neempawu zokunqongophala kwe-Vitamin B12
Umfanekiso: 123RFUbuthathaka kunye nokudinwa: Ekubeni i-cyanocobalamin inoxanduva lokugcina inani leeseli ezibomvu zegazi, ukunqongophala kwevithamini kunokubangela ubuthathaka kunye nokudinwa. Ngenxa yokubala kwe-RBC ephantsi, ioksijini ayihanjiswa kwiiseli zomzimba ezenza umntu adinwe kakhulu kwaye abe buthathaka.
I-Parathesia: Enye yezona ziphumo ebezingalindelekanga zokonakala kwemithambo-luvo. Ukuba ufumana imvakalelo yezikhonkwane kunye iinaliti eluswini lwakho . I-Myelin, i-biochemical component, ijikeleze i-nerve njengoluhlu olukhuselayo kunye nokugquma. Ukungabikho kwe-vitamin B12, i-myelin iveliswa ngokuhlukileyo ngaloo ndlela ichaphazela umsebenzi we-nervous optimized system.
Ubunzima bokuhamba: Ukuba ayifumanekanga, ukunqongophala kwe-vitamin B12 kunokubangela ubunzima kwizakhono zakho zemoto kunye nokunyakaza. Unokuphulukana nokuqonda kwakho ukulungelelana kunye nolungelelwaniso ngaloo ndlela kukwenza ukuba uthande ukuwa.
Umfanekiso: 123RF
Umbono obuthathaka: Ukungaboni kakuhle okanye ukuphazamiseka kombono lolunye uphawu olumangalisayo lokusilela njengoko umthambo wamehlo okhokelela kwiliso lakho uchaphazeleka ngokuthe ngqo. Le meko yaziwa ngokuba yi-optic neuropathy. Nangona kunjalo, le meko ingatshintshwa ngokuthe rhoqo kwaye ngokukhawuleza, amayeza amiselweyo kunye nokuncedisa nge-vitamin B12.
Iglossitis: I-nomenclature yenzululwazi yolwimi oluvuthayo, le meko ikhokelela ulwimi lwakho ukutshintsha umbala, ukumila, ukunika ububomvu, kwaye kunokukhokelela ekudumbeni. Oku kwenza ukuba umphezulu ube nolwimi olunamaqhuqhuva, nto leyo eyenza ukuba incasa yakho iphele. Ukongeza, kunokubangela izilonda emlonyeni , ukutshisa okanye ukurhawuzelelwa kumlomo wakho womlomo.
Ii-FAQs
Umfanekiso: 123RFUMBUZO
KUYA. Kuba ivithamin b12 ifunxwa esiswini, abo banenkqubo yokwetyisa ebuthathaka okanye abasandula ukwenza utyando lwe-bariatric ngabantu abasengozini enkulu yoku kusilela. Ukongeza, i-vegan okanye abalandeli bokutya kwemifuno banokufumana oku kusilela, ukuba abahlawulwanga kakuhle ngezongezo.Umbuzo. Ngaba ukutya okuvela kwizilwanyana kuphela komthombo wevithamin B12?
KUYA. Nangona iimveliso zokutya ezisuka kwizilwanyana ezifana nobisi, iyogathi, ibhotolo, amaqanda, inyama yenkomo, intlanzi kunye nenkukhu zininzi kwi-cyanocobalamin, unokufumana kwakhona umkhondo wale vithamini kumakhowa okanye imvubelo yesondlo. Emva kokuba ndiyithethile loo nto ayihlangabezani nemfuno yakho yemihla ngemihla ecetyiswayo . Ngoko ke ukongeza kuyindlela efanelekileyo.Q. Kunyangwa njani ukunqongophala kwevithamin B12?
KUYA. Nangona isothusa, ukunqongophala kwevithamin b12 kunokunyangwa nakwi-counter-counter ngokunjalo. Nangona kunjalo, ihlala ilungile ukuhlala kude nonyango lwesiqu sakho ukuba awuyazi ngokupheleleyo into onayo okanye isibonelelo esicetyiswayo kukutya kwakho. Ngamanye amaxesha, ugqirha wakho unokukunika iinaliti ze-vitamin B12.Kwakhona Funda: #IForImmunity - Yongeza ukugonywa kwakho ngeCoconut