Iivithamini zizondlo ezibalulekileyo kumzimba wakho kuba zinceda ekwenzeni imisebenzi emininzi emzimbeni wakho. Ngelixa uninzi lwezondlo lunokufumaneka lula ngeemveliso zezilwanyana, abantu abatya imifuno basoloko bezifumana bekwimeko embi ngenxa yokunqongophala kwemithombo yendalo yevithamin.
Enye ivithamin enjalo yi-B12, enezibonelelo ezininzi zempilo ukuba ithathwe ngokufanelekileyo, kodwa ngokulinganayo, iingxaki ukuba kukho ukusilela. Nangona kunjalo, abantu abatya imifuno basoloko bekufumanisa kunzima ukufumana isixa esifunekayo mihla le. Ungakhathazeki ukuba ungumntu otya imifuno, ngoku unokufumana iimveliso zokutya ezininzi ezityebileyo kwivithamin B12 ukuze uzibandakanye kukutya kwakho kwemihla ngemihla.
Nye. Yintoni iVithamin B?
Mbini. Vitamin B Ukutya for Vegetarians
3. Ubisi kunye neYogathi
Isine. Itshizi
5. IiCereals eziqiniweyo
6. Igwele lezondlo
7. Nori
8. Shiitake amakhowa
9. Ii-FAQs
Yintoni i-Vitamin B12?
I-Vitamin B12 ikwabizwa ngokuba yi-cobalamin kwaye yivithamini enyibilikayo emanzini eyenziwe yi-archaea okanye ibhaktheriya. Sisondlo esibalulekileyo esichaphazela ukusebenza kakuhle kwenkqubo ye-nervous, ingqondo kunye neeseli zegazi.
Ngelixa kungekho mntu okanye umngundo unokuvelisa le vithamin ngokwawo, izicatshulwa zezilwanyana ngokwendalo ziquka i-B12 yiyo loo nto abantu abatya imifuno bahlala bezifumana benamanqanaba aphantsi ale vithamini. Nangona kunjalo, abantu abatya amanqanaba ancitshisiweyo e-vitamin B12 basengozini yemicimbi emininzi yezempilo, efana ne-anemia kunye nomonakalo kwinkqubo ye-nervous. Ke ngoko, kubalulekile ukuba wonke umntu ajonge ukuthathwa kwevithamin yakhe ukuthintela ukuswela.
Imithombo ethembekileyo ye-B12 kwizidlo zemifuno ibandakanya ukutya okuqinisiweyo kunye nobisi lwezityalo. Qhubeka ufunda ukuze ufumane vitamin b12 ukutya okutyebileyo ukuba abantu abatya imifuno banokubandakanya kwizidlo zabo.
Iziko leSizwe lezeMpilo licebisa ukuba abantu abaneminyaka eyi-14 nangaphezulu bathathe i-2.4 micrograms (mcg) ye-B-12, kwaye kubantu abadala kunye nabasetyhini abakhulelweyo abafikisayo, idosi efanelekileyo efunekayo yi-2.6 mcg ye-B-12, kunye nabasetyhini abadala kunye nabafikisayo abancancisayo. , yi-2.8mcg ngosuku.
Vitamin B12 Ukutya for Vegetarians
Ngokuchaseneyo noluvo loluntu, kukho iindlela ezahlukeneyo zokukhetha ezifumanekayo kubantu abatya imifuno ukunyusa ukutya kwabo kwe-B12. Ngaphambi kokuba kufuneka ubhenele kwizongezo kunye nokutya kwangaphandle, cinga ukongeza ezi zikhetho zilandelayo kukutya kwakho kwemihla ngemihla. Kusenokuthatha ixesha ukuziqhelanisa nendlela entsha yokuphila yokutya kodwa uyilandele rhoqo ukuvumela umzimba wakho ukuba uqhelane notshintsho kwindlela otya ngayo. I-Vitamin B12 nayo iphucula inkqubo yakho yokugaya kunye nokujikeleza kwegazi, ngoko akuyi kuthatha ixesha ukuba uqaphele utshintsho oluhle emzimbeni wakho.Ubisi kunye neYogathi
Kubandakanywa iimveliso zederi kwisidlo sakho yenye yeendlela ezilula zokufumana ngokwaneleyo ivithamin B12 ekutyeni kwemifuno. Ukubeka esweni ukuthatha kwakho, qaphela lo mxholo we-B12 ulandelayo -
- I-1.2 micrograms (mcg) kwi-1 ikomityi yobisi olunamafutha aphantsi, okanye i-50 yepesenti yexabiso lakho lemihla ngemihla elifunekayo (DV)
- 1.1 mcg kwikomityi enye yeyogathi enamafutha aphantsi, okanye i46 pesenti yeDV yakho
ICEBISO: Zama ukufumana ubisi kunye nesidlo sakho sakusasa, iyogathi njengesiselo sasemva kwemini, kunye nezilayi ezimbalwa zetshizi njengesnack.
Itshizi
Umfanekiso: Iipekseli Uphando lubonisa ukuba phantse zonke iintlobo zeeshizi ziphezulu kwivithamin B12 kwaye zingenza umthombo olungileyo kwabo abangabadli imifuno . Iingcali zithi i-mozzarella, i-feta kunye ne-Swiss cheese yimithombo emihle! Jonga kugqirha wakho wezondlo okanye ingcali yezempilo malunga nezixa ezikhuselekileyo onokuthi uzisebenzise yonke imihla. Ngokubanzi, kukho i-0.9 mcg yevithamini kwisilayi esinye setshizi yaseSwitzerland okanye i-38 yepesenti ye-DV yakho.
Ingcebiso: Ngaphambi kokuba uphume konke, qonda amanqatha kunye nomxholo we-cholesterol kwitshizi oyidlayo.
IiCereals eziqiniweyo
Umfanekiso: Iipekseli Kufuneka ufunde ukupakishwa kwe-cereal yakho yasekuseni kakuhle, kwaye uya kuqonda ukuba ezinye zazo zibonelela ngedosi efanelekileyo ye-vitamin B12. Oku kunceda ngakumbi abo balandela a ukutya kwemifuno kwaye ukufumanise kunzima ukulandela ukuthatha ngokufanelekileyo le vitamin ngokutya kwendalo. I-cereal eqiniweyo inokunceda. Nangona ubungakanani buhluka ukusuka kwi-brand ukuya kwi-brand ungakhetha i-cereal eqiniweyo kwaye wongeze ngayo okunye ukutya kwendalo leyo yimithombo emihle yevithamini.
ICEBISO: Bambelela kwii-cereals ezineswekile encinci ukonyusa umthamo wezempilo wesidlo sakho sakusasa.
Igwele lezondlo
Umfanekiso: Iipekseli Olunye ukhetho lokuya ekutyeni kwabo batya imifuno yigwele elinesondlo. Idla ngokujongelwa phantsi, le mveliso yomeleziweyo ineengenelo ezininzi. Ihamba ne izibonelelo zempilo , imvubelo inika i-flavour enzulu kwaye yongeza i-cheesy, i-nutty flavour ekuphekeni kwakho. Ngaphezu koko, i-tablespoon enye ye-100 ye-yeast yesondlo eqiniweyo inika i-2.4 mcg ye-vitamin B12 okanye i-100 yepesenti ye-DV. Thetha malunga nokuba nencasa, kunye nempilo - isisombululo esifanelekileyo kubo bonke oomama.
ICEBISO: Zama ukongeza igwele lesondlo kwiisosi zemifuno, okanye i-curries. Ukwenzela ukutya okunesondlo, okunesondlo, kunye ne-yummy snack, ufefe imvubelo enesondlo kwi-popcorn ephuma emoyeni, uyixube neesosi zamasi, okanye wongeze kwiisuphu.
Nori
Ukhula lwaselwandle olumnandi olutyiwayo olunencasa ye umami luphezulu kwivithamin B12. Ukutya okusisiseko kweJapan, amashiti e-nori ngoku afumaneka lula eIndiya. Ungawafumana amaphepha kwaye uwasebenzise ukwenza iisosi, okanye umgubo uze uwafake kwisuphu. Umgubo usenokusetyenziswa njengokufefa phezu kweesandwich kunye neesaladi. Iphantsi kakhulu kwiikhalori kwaye iphezulu kwincasa kunye nesondlo, kunye nomthombo obalaseleyo we-vitamin B12 kubantu abatya imifuno.
ICEBISO: Unokucwina amaphepha emanzini kwaye usebenzise i-extracted extract njengesiseko sesobho.
Shiitake amakhowa
Amakhowa zii-superfoods ezingahoywayo ikakhulu ngabantu abatya imifuno eIndiya. Zinempilo kwaye zimnandi kwaye zongeza incasa entsha xa zongezwa kuso nasiphi na isidlo. Iindidi ezimbalwa zamakhowa ezifana namakhowa eshiitake ziphezulu kwivithamin B12. Ukususela kwisityalo-based imithombo yale vitamin zimbalwa, amakhowa asenokungazalisekisi yonke imfuno yemihla ngemihla onayo, kodwa ngokuqinisekileyo aya kuba nesondlo. Kwakhona, amakhowa anezinto ezininzi kwaye anokusetyenziswa kwiindidi ezahlukeneyo zokutya, kwaye anokufakwa kwisidlo sasekuseni, isidlo sasemini, i-snack kunye nesidlo sakusihlwa.
ICEBISO: Kwiimarike zethu, uya kufumana amakhowa e-shiitake owomileyo kuphela ukuze uwahlaziye emanzini ashushu phambi kokuba uwasebenzise.
Ii-FAQs
Q. Wazi njani ukuba umzimba wakho unamazinga asezantsi eVithamin B12?
KUYA. Ezinye iimpawu ezibalaseleyo ukunqongophala kwevithamin B12 zibandakanya ubuthathaka, ukukhanya-intloko, ukubetha kwentliziyo kunye nokuphefumla kancinci. Izilonda emlonyeni okanye imilebe eyomileyo ikwayisalathisi sokusilela.
Q. Ingaba kukhuselekile ukuthatha izongezo?
KUYA. Ngokuqhelekileyo, emva kweminyaka ethile, abo balandela ukutya kwemifuno bayacetyiswa ukuba bahambe kwizongezelelo zemihla ngemihla, ngakumbi abo banokusilela okukhulu. Ekuphela kwemeko ngaphambi kokuba uqalise ukukhupha ii-capsules ezinemibala yonke imihla kukuba ufumana udliwano-ndlebe olucokisekileyo nogqirha wakho kwaye uthathe kuphela ezo zongezo njengoko kuchaziwe kwiimfuno zakho zempilo kunye nezondlo. Kwakhona, musa ukuxhomekeka nje kwinto yokuba uthatha izongezo , bambelela kwisidlo esilungileyo nesilungeleleneyo kungakhathaliseki.
Q. Ngaba kuyacetyiswa ukuthatha iinaliti ze-vitamin B12?
Umfanekiso: Iipekseli KUYA. Ezi ayizozithonga onokuthi uzithathele ngokwakho. Ugqirha kufuneka akumisele zona, kwaye naloo nto ngesizathu esivakalayo. Ngokuqhelekileyo zinikwa abo banengxaki yokunqongophala kakhulu kwezi vitamin okanye abakwenye imeko emaxongo apho ugqirha ekubona kufanelekile ukwenjenjalo ngokwezonyango.
Funda kwakhona: Ingcaphephe Thetha: Ukutya okuphekwe ekhaya kuyiphucula njani impilo kunokutya okucutshungulweyo
