Mufananidzo: 123RF Mavhitamini, zvicherwa, mapuroteni uye trace elements ndiwo akakosha echikafu chako uye digestive system. Funga nezvematombo enheyo panovakwa imba kana kuti shongwe. Kana iyo yakazununguka, chimiro chinodonha. Muviri wako unoshanda zvakafanana. Chero chipi chaunodyisa muviri wako uye sisitimu yako inoratidza maitiro aunoita kunze, kusanganisira kusadzivirirwa kwako. Apo kune kusadzivirirwa, kune mavitamini. Mavhitamini, sezvatinoziva tese, akakosha zvakanyanya kune chimiro, hwaro, kusadzivirirwa, kuona, kuporesa maronda, mahombekombe kumusoro kwemapfupa nezvimwe zvakawanda.
Kupererwa ne mavitamini ose , B12 imhando inobatsira kuchengetedza tsinga dzemuviri wako uye masero eropa ane hutano uye inobatsira mukugadzira DNA kana genetic material yemasero. Nepo vhitamini B12 ichingowanikwa muzvigadzirwa zvemhuka, asi zviyo zvemangwanani zvakasimbiswa zvakare zvine huwandu hwakawanda hwevhitamini inodiwa kuzadzisa zvinodiwa nemuviri wako.
Hezvino zvimwe zvekudya zvakapfuma muVitamin B12 kana cyanocobalamin uye zvinogona kuiswa nyore mukudya kwako:
Poshi. Dairy
piri. Mazai
3. Shrimps
Four. Tuna
5. Clams
6. Shitake Mushroom
7. Nutritional Yeast
8. Unoda Vitamin B Yekuwedzera?
9. Zviratidzo uye Zviratidzo zvekushayikwa kweVitamin B
10. FAQs
Dairy
Mufananidzo: 123RF Iyo yakapfuma sosi yevhitamini B12 zvigadzirwa zvemhuka. Zvigadzirwa zvemukaka zvakaita semukaka, buttermilk, chizi, bhotela ndiyo ine simba sosi yevhitamini. Zvisinei, kune avo avo vari vegans unogona kusarudza zvinomera-zvinobva kune mukaka semukaka wesoya, almond kana nzungu uchiita kuti utange wabvisa allergies kune izvi zvinongedzo. Pakati pese cheeses, Swiss, elemental uye kottage cheeses inopfuma zvakanyanya yevhitamini B12.
Mazai
Mufananidzo:123RF Zai chitubu chinobva vhitamini B12. Kana iwe uri eggetarian, kusanganisira mazai maviri pazuva anogona kubatsira kuzadzisa zvaunoda kudya. Yakaoma-yakabikwa kana yakakangwa, wedzera mazai pakudya kwako nzira yaunoda ingave sedivi mumasaladhi ako kana padivi pekudya kwako kwemanheru. Iwe unogona zvakare kuiwedzera mumasobho kana ukasadya akamira ega akabikwa mazai.
Shrimps
Mufananidzo: 123RF Imwe sosi yakapfuma yevhitamini B12 uye imwe yemhuri yehove, shrimps dzine mukurumbira nekuda kwehove dzadzo. Nekudaro, ivo vanomirawo pachena nezvekudya kwavo zvinhu. Iyo inotungamira iri protein. Kunze kwekunyanya kupfuma mumapuroteni, shrimps zvakare ine hutano sosi yevhitamini B12. Iwo ane antioxidant muzvarirwo uye anobatsirawo mukurwisa akakuvadzwa maseru uye emahara radicals. Astaxanthin, imwezve antioxidant inobatsira kuderedza kuzvimba ndicho chikonzero chinozivikanwa uye chikonzero chekukwegura uye chirwere.
Tuna
Mufananidzo: 123RF Tuna ndiyo yakanyanya hove dzinodyiwa . Iyo yakazara neyakajairwa mapuroteni, zvicherwa uye vhitamini A, iyo inowanzo pfuma inowanikwa mune zvese zvegungwa. Nekudaro, tuna zvakare yakawanda mubumbiro rayo revhitamini B12 pamwe neB3, selenium, uye mapuroteni akaonda uye phosphorous. Nekuda kwekusiyana kwayo pasuru ye kudzivirirwa-proffering ingredients , tuna isarudzo huru kune avo vari kutsvaga kuvandudza kudya kwavo kwevhitamini B12.
Clams
Mufananidzo: 123RF Akaderera-mafuta, akakwira-mapuroteni inzira mbiri dzaanogona kutsanangura chikafu checlams chakamira mune chati yechikafu. Nekudaro, chinonakidza zvakare ndechekuti haisi kure kumashure munhangemutange yekudya kwakasimba. Ne selenium, zinc, iron, magnesium uye niacin, clam inokwikwidza yepamusoro-soro yevhitamini uye. zvokudya zvine mapuroteni . Vana clams kunyanya vakaratidza kuve sosi yakakura yesimbi, antioxidants uye vhitamini B12. Muchokwadi, muto weclams yakabikwa wakapfuma zvakaenzana muvhitamini. Saka, nguva inotevera paunofunga kurasa muto, funga zvakare!
Shitake Mushroom
Mufananidzo: 123RF Nhau dzakanaka kune vanodya miriwo neavo vasiri-allergic kune howa. Shitake howa hune vhitamini B12 asi mazinga acho akadzikira kana achienzaniswa neasiri emuriwo kana mukaka. Nepo nguva dzose kudya howa inogona kunge isiri pfungwa yakanaka kwazvo, unogona kupota uchiwedzera shitake kumasobho ako kana ndiro dzemupunga kuti uwedzere kunaka uye zvinonhuwira.
Nutritional Yeast
Mufananidzo: 123RF Mbiriso inovaka muviri uye mbiriso yekubikisa zvakasiyana zvakanyanya muzvinhu zvavo uye chiito uye nekudaro haigone kushandiswa zvakasiyana. Mbiriso inovaka muviri haishande sechinhu chinovirisa sezvinoita mbiriso yekubikisa. Mbiriso inovaka muviri, kusiyana nekubikisa kana mbiriso inoshanda, imhando yakamiswa yembiriso inotengeswa mukutengesa kuti ishandiswe mukugadzirira kwechikafu uye zvakare sechikafu chigadzirwa. Anowanzova yero-ruvara flakes, granules uye yakanaka poda. Yakasimbiswa mbiriso yekudya inogona kusangana neyako vhitamini B12 zvinodiwa uye zvakare inogona kuwedzerwa kuchikafu kuwedzera mapuroteni, zvicherwa uye kushomeka kwevhitamini. Iwo anorwisa-oxidative muchimiro uye anoshanda kudzikisa cholesterol uye kuwedzera immune immune .
Unoda Vitamin B12 Supplement?
Mufananidzo: 123RF Vitamin B12 inowanzozivikanwawo se cyanocobalamin, yakakosha asi yakanyanya kuoma vhitamini ine iyo mineral cobalt (saka iri zita). Iyi vhitamini inogadzirwa zvakasikwa nemabhakitiriya uye sezvatinoziva tese, chinhu chakakosha chinoita kuti DNA synthesis uye masero. kugadzirwa kwesimba . Zvinoenderana neongororo yakaitwa neNational Library of Medicine, vhitamini B12 inoshandiswa kurapa mamiriro akaita seanoparadza anemia uye avo vanotambura nechikamu kana chakazara gastrectomy, mudunhu enteritis, gastroenterostomy pakati pevamwe vazhinji.
Mufananidzo: 123RF Kana zvasvika pakufunga kutora vhitamini B12 yekuwedzera, zvakakosha kuti utsvage zano remurapi wako kutanga, zvichibva pane zvinokurudzirwa nemuviri wako zvinodiwa zvevhitamini. Vegetarians uye vegans vanofanirwa kunyatso kuyeuka kuti folate mukudya kwavo inogona kuvhara kuvepo kwevhitamini B12 kana ikashomeka. Chechipiri, kana iwe uchitevera chikafu chevegan, ungangoda ma supplements anosangana nezana muzana kana kupfuura emari yako yemazuva ese inokurudzirwa. Vegetarian Nutrition Dietetic Practice Group inoratidza kuti vegans vanodya zvakanyanya mazinga evhitamini B12 (250mcg / zuva revakuru) kutsiva kusabatwa zvakanaka kwezvekuwedzera. Pasinei nechido chekudya, iyo National Institutes ye Health inokurudzira kuti vanhu vakuru vose vanopfuura makore makumi mashanu vanogashira yakawanda yevhitamini B12 yavo kuburikidza nekuwedzera uye zvikafu zvakasimbiswa, nekuda kwekutadza kunyura kunoitika panguva yekukwegura.
Zviratidzo uye Zviratidzo zveVitamin B12 Kushaya
Mufananidzo: 123RF Kushaya simba uye kuneta: Sezvo cyanocobalamin ine basa rekuchengetedza masero matsvuku eropa, kushomeka kwevhitamini kunogona kukonzera kushaya simba uye kuneta. Nekuda kwekuderera kweRBC kuverenga, okisijeni haitakurwe kuenda kumaseru emuviri izvo zvinoita kuti munhu anyanyoneta uye asina simba.
Parathesia: Imwe yeanonyanya kushamisa mhedzisiro yekukuvadzwa kwetsinga. Kana iwe ukasangana nekunzwa kwepini uye tsono paganda rako . Myelin, chikamu chebiochemical, chinokomberedza tsinga sechidziviriro chekudzivirira uye kuvhara. Mukushaikwa kwevhitamini B12, myelin inogadzirwa zvakasiyana nekudaro inokanganisa optimized nervous system basa.
Dambudziko rekufamba: Kana zvikasaonekwa, kushomeka kwevhitamini B12 kunogona kukonzera kuoma muhunyanzvi hwako hwemotokari uye kufamba. Iwe unogona kurasikirwa nepfungwa yako yekuenzanisa uye kurongeka nekudaro zvichiita kuti iwe ugone kudonha.
Mufananidzo: 123RF Weaker Vision: Kusaona zvakanaka kana kuvhiringika ndicho chimwe chiratidzo chinokatyamadza chekushomeka sezvo tsinga yemaziso inoenda kuziso rako inobatwa zvakananga. Ichi chirwere chinozivikanwa se optic neuropathy. Ichi chirwere chinogona zvakadaro kudzoreredzwa nekugara uye nekukurumidza, kunyorerwa mishonga uye kuwedzera nevhitamini B12.
Glossitis: A sainzi nomenclature yerurimi rwakatsva, chiitiko ichi chinotungamira rurimi rwako kuti uchinje ruvara, chimiro, chinopa hutsvuku, uye chinogona kutungamirira mukuzvimba. Izvi zvinoita kuti rurimi rwuve nerumwe rurimi rwunenge rwuri pamusoro, rwakatsetseka zvichikonzera kuravira kwako kunyangarika. Mukuwedzera, zvinogona kukonzera maronda emumuromo , kutsva kana kuvava mumukanwa mako.
FAQs
Mufananidzo: 123RF Q. Ndiani angangove akashomeka muvhitamini B12?
TO. Sezvo vhitamini b12 yakanyura mudumbu, avo vane hurongwa hwekugayiwa kwekudya kana kuti vachangobva kuvhiyiwa bariatric vanhu vari panjodzi huru yekushaikwa uku. Pamusoro pezvo, vegan kana vegetarian diet vateveri vanogonawo kuona kushomeka uku, kana isina kubhadharwa zvakanaka nekuwedzera.Q. Zvokudya zvinobva kumhuka ndizvo chete zvinobva kune vhitamini B12 here?
TO. Kunyangwe zvigadzirwa zvechikafu zvemhuka zvakaita semukaka, yoghuti, bhotela, mazai, nyama yemombe, hove nehuku zvakawanda mucyanocobalamin, unogona zvakare kuwana huwandu hwevhitamini iyi muhowa kana mbiriso ine hutano. Ndataura izvozvo, ndizvo haizadzise zvaunoda zuva nezuva zvinokurudzirwa . Saka kuwedzera isarudzo yakanaka.Q. Kushaikwa kwevhitamini B12 kunorapwa sei?
TO. Kunyangwe zvichityisa, kushomeka kwevhitamini b12 kunogona kurapwa pane-the-counter zvakare. Nekudaro, zvinogara zvakanaka kuti ugare kure nekuzvirapa iwe kana iwe usingazive zvachose nezve allergy yako kana inokurudzirwa mvumo mukudya kwako. Dzimwe nguva, chiremba wako anogona zvakare kukupa iwe vhitamini B12 jekiseni.Zvakare Verenga: #IForImmunity - Wedzera Kudzivirirwa Kwako NeCoconut
