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Vitamin B12 inonyanya kukosha mukushanda kwemuviri, uyo unodikanwa kuti ugadzire masero matsvuku eropa uye mukuchengetedza zvakajairika huropi hunoshanda. Vitamin B12 inowanikwa munyama, mukaka uye zvigadzirwa zvegungwa. Kushandiswa zvisina kujairika kwevhitamini B12 kunogona kuunza kushomeka mumuviri. Kune vasiri-varimi, zviri nyore kuwana vhitamini B12, asi kune vezvinomera, zvinonetsa kuwana vhitamini iyi.
Vitamini B12 inoita basa rakakosha mukushanda kwemasero matsvuku eropa. Izvo zvinobatsirawo mune yakajairwa maseru metabolism uye edu ehuropi mabasa anoenderana zvakanyanya ne vitamini B12. Kushomeka muvhitamini B12 ino kunoitika kana muviri wako usina kukwana vhitamini iyi kuita masero matsvuku eropa.
Kushomeka kwevhitamini iyi kunoitikawo kana iwe ukasawana zvakakwana kubva pane zvaunodya. Munhu anoshaya vhitamini iyi anogona kukura zvirwere zvisingaperi sekusasimba kwemhasuru, kunetseka kwemitsipa, kuneta, kurasikirwa nechido, kurangarira kwakashata uye kupererwa neropa. Nekudaro, kuti uwane zvakanyanyisa kubva muvhitamini iyi, zviri nani kuti usanganise izvo gumi zvezvirimwa zvezvirimwa zvine vhitamini B12.
1. Cheese
Cheese ndeimwe yepamusoro sosi yevhitamini B12. Mhando dzakasiyana dzechizi dzinogona kuverengerwa senge mozzarella, swiss uye parmesan. Hutachiona hunogadzira vhitamini B12 uye chizi inogadzirwa nerubatsiro rwehutachiona, izvo zvinoita kuti ive sosi yakanaka yevhitamini B12 yevanodya nyama.
2. Mukaka
Mukaka ndechimwe chigadzirwa chemukaka chakakosha chinodiwa kune calcium. Mukaka zvakare sosi huru yevhitamini B12. 250 ml yemukaka ingango sanganisira 1.2-1.4 mcg yevhitamini B12. Saka, tanga kunwa mukaka mazuva ese kuti udzivise kushomeka kwevhitamini.
3. Curd
Kana iwe uchida kuva necurd, saka sanganisira ichi chigadzirwa chemukaka kakawanda mukudya kwako kwezuva nezuva. Curd ine huwandu hwakawanda hwevhitamini B12 uye zvakanakira matambudziko ekugaya. Iwe unogona kuve wakakomberedzwa nemichero kana iwe unogona kuve nawo se dessert.
4. Whey Upfu
Whey poda inowanzo shamiswa protein protein, iyo inopedzwa kuvaka muviri. Zvakare, Whey powder ndeye yakanakisa sosi yevhitamini B12 uye inonyanya kushandiswa sehutano hwekuwedzera kune akasimba matope.
5. Howa
Howa chikafu chinovaka muviri chine mavitamini akawanda uye zvicherwa. Kana iwe uri kutambura nekushomeka kwevhitamini B12, sanganisira howa mukudya kwako. Sanganisa howa mukubika kwako kwemasikati kana kudya kwemanheru kuzadzisa zvaunoda zvezuva nezuva zvevhitamini B12.
8 Zvikonzero Zvokudya Mushroom
6. Ndiri Zvigadzirwa
Vanhu vane lactose vasingashiviriri vanogona kudya mukaka we soy. Iyo yakaderera macalorie uye zvakare ine yakakwira vhitamini B12. Soybeans zvakare manyowa akanaka evhitamini B12 nekuda kwehupfumi hwayo hwemapuroteni.
7. Zviyo
Kwekupa zuva nezuva kwevhitamini B12, iva nezviyo zvekudya kwekuseni. Zviyo zvakasimbiswa zvakapfuma sosi revhitamini B12 uye ine zvakawanda zvakanaka zvehutano zvakare. Iwe unogona kudya zviyo zvakasimbiswa nemukaka kana mukaka we soy unogona kubatsira varimi kuti vawane huwandu hwakawanda hwevhitamini B12.
8. Kokonati Mukaka
Mukaka wekokonati unogona kubatsira kusangana nemazuva ese vitamini B12 zvinodiwa. Mukaka wekokonati unowedzerwa muvhitamini B12, saka iri sosi yepanyama yemavheji. Mukombe mumwe chete wemukaka wekokonati une makumi mashanu kubva muzana ezvinokurudzirwa zuva nezuva kudya vhitamini B12
9. Almond Mukaka
Kana iwe uchida kunwa mukaka wemarmond, saka tanga kumedza imwe yacho kakawanda. Mukaka weAlmond wakaderera mumakirori uye wakasimbiswa ne vitamini B12. Iyi imwe nzira yakanaka kune mukaka wemombe zvakare.
Almond Mukaka: Kune Hutano Here Kana Kuti Inokuvadza?
10. Ice Cream
Anenge munhu wese anoda ice cream kubva kuvana kusvika kuvakuru. Kana paine kushomeka kwevhitamini B12 mumuviri wako, rega kunetseka uye tanga kugocha pane yako yaunoda ice cream. Ehe, ice cream zvakare iri sosi huru yevhitamini B12.
