Vhitamini B12 imwe yemavhitaminzi masere B anoita mabasa akakosha muhutano hwako.B12 inodiwa pakushanda kwetsinga, kugadzirwa kwemasero matsvuku eropa, metabolism, uye synthesis yeDNA.Kuve nekushaikwa kwevhitamini B12 kunogona kukanganisa hutano munzira dzakati wandei.
B12 yakagara yakanamirwa muzvigadzirwa zvemhuka senyama, hove, uye mazai, uye inowedzerwawo kune zvimwe zvekudya-zvakavakirwa muzvirimwa, sezviyo zvemangwanani zvakasimbiswa.
Kunyange zvazvo B12 inowanikwa mune zvakawanda zvinowanzodyiwa zvekudya, vamwe vanhu vanoda kuwedzera neB12 kuitira kuchengetedza hutano hwehutano hwechikafu ichi.
Hezvino zvese zvaunoda kuti uzive nezve B12 supplements, kusanganisira hutano, kuchengetedzwa, mhedzisiro, uye nzira yekusarudza yakanakisa B12 yekuwedzera pane zvaunoda.
Benefits yeB12
B12 chinhu chinonyungudika mumvura.Izvi zvinoreva kuti muviri wako hauchengete B12 muhuwandu uye unoburitsa chero zvausingadi kuburikidza neweti.Nekuda kwekuti B12 haina kuchengetwa zviri nyore, muviri wako unoda kugara uchipihwa B12 kuitira kuti uite maitiro akakosha sekugadzirwa kwesimba uye kushanda zvakanaka kwetsinga.
Vanhu vazhinji vane hutano vanotevera kudya kusingabvumirwe vanodya yakakwana B12 kuchengetedza huwandu hweropa.Nekudaro, mamwe mamiriro ekurapa, mishonga, kurambidzwa kwekudya kweB12-yakapfuma chikafu, uye kunyangwe kuchembera kwakajairika kunogona kukanganisa mazinga emuviri B12 uye kugona kwayo kutora B12 kubva kune zvekudya.
Vanhu vasingakwanisi kuchengetedza mazinga eB12 ane hutano kuburikidza nekudya chete vanofanira kutora B12 supplements kuitira kuti vasangane nezvinodiwa zvezuva nezuva zvevhitamini iyi.
Heano dzimwe nzira idzo B12 yekuwedzera inobatsira hutano.
Inogona Kuwedzera B12 Mazinga uye Kurapa B12 Kushaya
Imwe yemabhenefiti epamusoro eB12 yekuwedzera kugona kwavo kunyatso wedzera B12 mazinga mumuviri.
Pane zvikonzero zvakati kuti nei munhu angatadza kuchengetedza yakakwana mazinga eB12 ari ega.
Vanenge 30% yevakuru vakuru havakwanisi kunyatsotora B12 kubva mukudya nekuda kwekuchinja mudumbu asidi uye kuderera kwekugadzirwa kweprotein inonzi intrinsic factor, iyo yose inodiwa kuti B12 inyore.
Mishonga inowanzoshandiswa yakadai se acid reflux mishonga uye antidiabetic mishonga inogona kuderedza B12 mazinga.Pamusoro pezvo, vanhu vane mamwe mamiriro ekurapa senge chirwere chekuzvimba bowel uye avo vanotevera zvinorambidzwa kudya, senge vegan kudya vanowanzoita yakaderera B12 mazinga.
Kune vanhu vasingakwanisi kuchengetedza mazinga eB12 ane hutano vari voga, B12 yekuwedzera inogona kubatsira kuwedzera mazinga eropa echikafu ichi chakakosha uye kudzivirira kubva kune B12 kushomeka-ane chekuita nenyaya dzehutano, kusanganisira macrocytic anemia chirwere cheropa chinokanganisa kugadzirwa kwemasero matsvuku eropa.
Inogona Kuderedza Homocysteine Levels
Homocysteine amino acid inowanikwa mumuviri wako muhuwandu hwakaderera.B12 inobatsira kuputsa homocysteine uye kuishandura kuita mamwe makomisheni anodiwa nemuviri wako.Kana iwe usina B12 yakakwana muhurongwa hwako, homocysteine inovaka muropa rako.
Yakakwira homocysteine mazinga anowedzera kuzvimba uye oxidative kusagadzikana, mamiriro anokonzerwa kana kudzivirira kwemuviri wako kweokisijeni kwakakurirwa nemhando yeokisijeni inoshanda, izvo zvinhu zvinokonzeresa kukuvadzwa kwesero kana mazinga akanyanya kukwira mumuviri.
Yakakwira homocysteine yakabatanidzwa kune yakawedzera njodzi yeakawanda mamiriro ehutano, kusanganisira chirwere chemoyo, kuderera kwekuziva, uye kuora mwoyo.
Kuwedzera neB12, pamwe chete nezvimwe zvinovaka muviri zvinobatanidzwa mukugadziriswa kwehomocysteine, senge folate, zvinogona kuderedza zvakanyanya mazinga ehomocysteine uye nokudaro kuderedza njodzi yechirwere inobatanidza nehomocysteine yakakwirira.
Ongororo ye2022 yezvidzidzo zvisere yakawana kuti kuwedzera neB12, B6, uye/kana folic acid kwakatungamira kuderedzwa kweavhareji ye31.9% yemazinga ehomocysteine muvanhu vane hunyoro hwekuziva.
Inogona Kubatsira Vanhu vane Depression
B12 inobata basa rinokosha mukushanda kwehuropi uye inodiwa pakugadzirwa kwemaurotransmitters seserotonin, γ-aminobutyric acid (GABA), uye dopamine, iyo inoita mabasa anokosha mukugadzirisa mafungiro.Uyezve, B12 inochengeta mazinga ehomocysteine mukutarisa, izvo zvakakosha pakushanda kwehuropi hune hutano.
Tsvagiridzo inoratidza kuti kuva neB12 mazinga akaderera kunowedzera njodzi yekuve nekuora mwoyo.
Chidzidzo che2021 muvakuru vakuru chakawana kuti kuva nemazinga akaderera kana asina kukwana eB12 akawedzera njodzi yekukura nekuora mwoyo ne51% pamakore mana.
Kuwedzera neB12 kunogona kubatsira kudzivirira kutanga kwekuora mwoyo uye kugadzirisa zviratidzo kune vanhu vane kuora mwoyo.Ongororo ye2023 yakagumisa kuti kuwedzera neB12 kunogona kubatsira mukuderedza zviratidzo zvekuora mwoyo uye kuvandudza kushanda kwemishonga inodzvinyirira.
Inotsigira Brain Health
Kuve nemazinga akaderera eB12 anogona kukanganisa hutano hwehuropi nekuwedzera homocysteine, iyo inosimudzira nerve cell kuzvimba uye oxidative kusagadzikana.Kuwedzera nevhitamini B12 kunogona kubatsira kudzivirira kubva kune oxidative kusagadzikana-inoenderana nemasero kukuvara, iyo yakabatanidzwa kune dzinoverengeka zvirwere zvisingaperi, senge kuderera kwekuziva.
Zvidzidzo zvinoratidza kuti kuwedzera neB12 kunogona kubatsira kuchengetedza kushanda kwehuropi uye kunonoka kukanganisa kwekuziva muvakuru vakuru.
Ongororo ya2022 yakawana kuti B12 yekuwedzera yakabatsira kuderera kwekuziva muvakuru vakuru, kunyanya vanhu pavakatanga kutora vhitamini pakutanga kwehupenyu.
Nzvimbo Dzakanaka dzeB12
B12 yakasikwa yakanamirwa mukudya kwemhuka uye inowedzerwa kune zvimwe zvidyarwa-zvikafu, sezviyo, kuburikidza nekusimbisa chikafu.
Heano mamwe ezvakanakisa zvekudya masosi eB12:
- Chiropa chemombe yakabikwa: 23.5 mcg paaunzi, kana 981% yeDV
- Yakabikwa clams: 17 micrograms (mcg) pa3-ounce kushumira, kana 708% yehuwandu hwezuva nezuva (DV)
- Yakasimbiswa mbiriso yekudya: 15mcg pa 2 maspuni, kana 630% yeDV
- Salmon yakabikwa: 2.6mcg pa3-ounce inoshumira, kana 108% yeDV
- Ground nyama yemombe: 2.5mcg pa3-ounce inoshumira, kana 106% yeDV
- Mukaka wose Greek yogati: 1.04mcg pa7-ounce mudziyo, kana 43% yeDV
- Mazai: .5mcg pazai rose rakabikwa, kana 19% yeDV
Kunyange zvazvo B12 inowanikwa mune zvimwe zvikafu zvakasimbiswa, sembiriso inovaka muviri, mukaka wezvirimwa, uye zviyo zvemangwanani, vanhu vanotevera kudya kwakasimba kwezvirimwa vangave nenguva yakaoma kusvika kune zvavanoda zvezuva nezuva B12 kuburikidza nekudya chete.
Zvidzidzo zvinoratidza kuti vanhu vanotevera kudya kwevegan vanowanzoita kushomeka kweB12 zvichienzaniswa nevanhu vanodya zvigadzirwa zvemhuka.Kana iwe uchitevera kudya kwevegan kana kudya kwekudzivirira kunoganhurira masikirwo mazhinji eB12, zvinokurudzirwa kuti uwedzere neB12 kana B yakaoma vhitamini kuitira kudzivirira kushomeka uye kuchengetedza hutano B12 mazinga.
Ichi chinyorwa chinobva ku https://www.health.com/vitamin-b12-7252832
Nguva yekutumira: Kubvumbi-07-2023