Vitamini B-12, kapena cobalamin, ndi membala wa madzi osungunuka m'madzi a mavitamini ambiri. Zimayenera kugwira ntchito ya maselo a mitsempha, kupanga DNA ndi thupi lanu kumafuna vitamini B-12 kupanga nambala yokwanira ya maselo a magazi.
Vitamini B-12 imapezeka mwachibadwa mu nyama, nkhuku, nsomba, mazira, ndi mkaka-zakudya zomwe zili ndi mapuloteni. Zowonjezera siziyenera kukhala zofunikira kwa anthu okalamba, kupatula pa zisonyezero, monga vitamini B-12 zimapezeka muzinthu zanyama.
Ovolactovegetarians adzalandira vitamini B-12 kuchokera mazira kapena mkaka.
Dipatimenti ya Health and Medicine Division ya National Academy of Sciences, Engineering ndi Medicine imayambitsa zakudya zomwe zimatengera mavitamini ndi mchere. Ma CDIwa amachokera pa zosowa za munthu wathanzi. DRI ya vitamini B-12 imadalira zaka. Azimayi amene ali ndi mimba kapena akuyamwitsa akusowa pang'ono chabe.
Zolemba Zowonjezera Zakudya
Zaka 1 mpaka 3: 0.9 micrograms patsiku
Zaka 4 mpaka 8: 1.2 micrograms patsiku
Zaka 9 mpaka 13: 1.8 micrograms patsiku
14+ zaka: 2.4 micrograms patsiku
Azimayi omwe ali ndi pakati: 2.6 micrograms patsiku
Azimayi omwe akuyamwitsa: 2.8 micrograms patsiku
Vuto la Vitamini B-12
Popeza vitamini B-12 imapezeka mu zakudya zanyama, anthu ambiri amapeza chakudya chokwanira. Anthu omwe ali ndi vuto la kusowa magazi m'thupi sangathe kutenga vitamini B-12 okwanira chifukwa samatulutsa chinthu chokwanira chomwe chimatchedwa chinthu chofunikira, chomwe ndi chofunika kwambiri kuti vitamini B-12 ikhale yotsegula m'matumbo a m'mimba.
Anthu omwe ali ndi matenda otsekemera a m'mimba kapena matenda a m'mimba mwachisawawa monga matenda a leliac kapena matenda a Crohn, mitundu ina ya opaleshoni yowonongeka, kuperewera kwapasitini kapena kupitirira kwa mabakiteriya kungachepetse mphamvu ya munthu kuti adye vitamini B-12.
Kulephera koteroko kungayambitse mavuto osiyanasiyana, monga megaloblastic anemia, omwe amapezeka pamene maselo ofiira a m'magazi sangathe kukula bwino.
Kulephera kwa vitamini B-12 kungayambitse mavuto a ubongo.
Zizindikiro chifukwa cha kuchepa magazi m'thupi zimaphatikizapo:
- kutopa (kumverera wotopa nthawi zambiri)
- Kufooka mu ziwalo za thupi lanu
- kusowa kwa njala
- kulemera
- kudzimbidwa
Zizindikiro za ubongo wa vitamini B-12 zingaphatikizepo izi:
- kuperewera ndi kumangirira mmanja mwanu kapena mapazi
- kusowa malire
- kudandaula
- chisokonezo ndi kukumbukira kukumbukira
- ululu wopweteka kapena kupweteka kwa pakamwa kapena chinenero
Anthu ena akhoza kukhala ndi zizindikiro za ubongo popanda matenda a magazi, ndipo zizindikiro zonsezi zimachokera ku matenda ena. Ngati mukuganiza kuti mungakhale ndi vuto la vitamini B-12, muyenera kuona wothandizira zaumoyo omwe angadziwe ngati muli ndi vuto la vitamini B-12 mwa kulamula mayesero apadera a magazi.
Vegans kapena anthu omwe amadya zakudya zazing'ono zochokera ku nyama akhoza kutenga vitamini B-12 monga chakudya chodyera kapena kudya zakudya za vitamini. Ovolactovegetarians ayenera kupeza vitamini B-12 kuchokera mazira kapena mkaka.
Anthu amene amapezeka kuti ali ndi vitamini B12 chifukwa cha malabsorption amatha kupatsidwa mavitamini B-12 omwe amachititsa kuti asapatse vitamini kudzera m'matumbo aang'ono, koma nthawi zina amatenga mavitamini pamapiritsi angagwire ntchito.
Zingakhale zovuta kugwiritsa ntchito zakudya kuti zisawonongeke kapena kuti zisawonongeke zochepa za vitamini B-12 chifukwa cha malabsorption, ngakhale kudya chiwerengero chachikulu cha chiwindi chinali chithandizo cha mbiriyakale cha vuto la kuchepa kwa magazi.
Kutenga mavitamini B-12 opatsirana kumachepetsa kuchepa kwa homocysteine m'magazi anu. Mwatsoka, kutenga mavitamini sikuwoneka kuti kuchepetsa chiopsezo cha matenda a mtima. Vitamini B-12 zowonjezeranso zowonjezeredwa zathandizidwanso kuti zikhale ndi luso lozindikira malingaliro, komanso kuti apititse mphamvu. Koma kafukufuku sadapereke umboni wokwanira pazinthu izi.
> Zotsatira:
> Health and Medicine Division ya National Academy of Sciences, Engineering ndi Medicine. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
> Martí-Carvajal AJ, Solà I, Lathyris D. "Njira zochepetsera anthu kuti azipewa matenda a mtima." http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD006612.pub4/abstract;jsessionid=75EDDE8486AD1CE4C828AF5C72FB2BD4.f01t02.
> Ma Institutes of Health Office of Food Supplements. "Vitamini B12." http://ods.od.nih.gov/factsheets/vitaminb12/.