Mavhitamini akakosha kumuviri wako sezvo achibatsira mukuita akati wandei mabasa mumuviri wako. Kunyange zvazvo zvizhinji zvezvikafu izvi zvinogona kuwanikwa nyore nyore kuburikidza nezvigadzirwa zvemhuka, vanodya miriwo vanowanzozviwana vasingakwanisi nekuda kwekushayikwa kwemavhitamini chaiwo.
Imwe vhitamini yakadaro B12, ine hutano hwakati wandei kana ikatorwa nemazvo, asi zvakaenzana, matambudziko kana paine kushomeka. Zvisinei, vanodya miriwo vanowanzoomerwa nekuwana mari inodiwa zuva nezuva. Usazvinetse kana iwe uri wemuriwo, ikozvino unogona kuwana akati wandei zvigadzirwa zvekudya zvine vhitamini B12 yekuisa mukudya kwako kwezuva nezuva.
Poshi. Chii chinonzi Vitamin B?
piri. Vitamin B Zvokudya zveVegetarians
3. Mukaka Uye Yoghurt
Four. Cheese
5. Zviyo Zvakasimbiswa
6. Nutritional Yeast
7. Nori
8. Shiitake Howa
9. FAQs
Chii chinonzi Vitamin B12?
Vitamin B12 inozivikanwawo secobalamin uye ivhitamini inonyungudika mumvura inogadzirwa nearchaea kana mabhakitiriya. Icho chikafu chakakosha chinopesvedzera kushanda kwakanaka kwetsinga, uropi, uye masero eropa.
Nepo pasina munhu kana fungi inogona kugadzira vhitamini iyi vari voga, zvinyorwa zvemhuka zvine B12 ndosaka vanodya miriwo vachiwanzozviwana vaine mazinga akaderera evhitamini iyi. Nekudaro, vanhu vanodya mazinga akaderedzwa evhitamini B12 vari panjodzi yehutano hwakati wandei, seanemia uye kukuvadzwa kwetsinga. Naizvozvo, zvakakosha kuti mumwe nemumwe uye munhu wese arambe akatarisa pakutora kwavo vhitamini kudzivirira kushomeka.
Mabviro akavimbika eB12 mukudya kwemuriwo anosanganisira zvikafu zvakasimbiswa uye mukaka wezvirimwa. Ramba uchiverenga kuti uzive vhitamini b12 chikafu chakapfuma izvo vanodya miriwo vanogona kusanganisira mukudya kwavo.
Sangano reNational Institute of Health rinokurudzira kuti vanhu vane makore gumi nemana kana kupfuura vatore 2.4 micrograms (mcg) yeB-12, uye kuvanhu vakuru nevakadzi vane pamuviri vachiri kuyaruka, muyero wakakodzera unodiwa i2.6 mcg yeB-12, uye kuvakadzi vakuru nevechiri kuyaruka vanoyamwisa. , iri 2.8mcg pazuva.
Vitamin B12 Zvokudya zveVegetarians
Kusiyana nemaonero everuzhinji, kune akasiyana sarudzo anowanikwa kune vanodya miriwo kuti vakwire yavo B12 yekudya. Usati wanyatsoda kutendeukira kune ekuwedzera uye yekunze kutora, funga kuwedzera anotevera sarudzo pakudya kwako kwemazuva ese. Zvinogona kutora nguva kuti ugadziriswe kumararamiro matsva ekudya asi zvitevere nguva nenguva kuti ubvumire muviri wako kuti uenderane nekuchinja kwekudya kwako. Vitamin B12 inovandudza kugaya kwako uye kutenderera kweropa, saka hazvitore nguva kuti utarise shanduko yakanaka mumuviri wako.Mukaka Uye Yoghurt
Kusanganisira zvigadzirwa zvemukaka mukudya kwako ndeimwe yenzira dzakareruka dzekuwana zvakakwana vhitamini B12 mukudya kwemuriwo. Kuti utarise zvaunotora, nyora pane zvinotevera B12 zvemukati -
- 1.2 micrograms (mcg) mu 1 kapu yemukaka wakaderera-mafuta, kana 50 muzana yekukosha kwako kwezuva nezuva (DV)
- 1.1 mcg mu1 kapu yeyogati ine mafuta mashoma, kana 46 muzana yeDV yako
ZANO: Edza kunwa mukaka nekudya kwako kwemangwanani, yoghuti sechinwiwa chemasikati, uye zvimedu zvishoma zvechizi sechikafu.
Cheese
Mufananidzo: Pexels Tsvagiridzo inoratidza kuti dzinenge marudzi ese echizi akakwira muvhitamini B12 uye anogona kugadzira sosi yakanaka kune avo avo vanodya miriwo . Nyanzvi dzinoti mozzarella, feta uye Swiss cheese zvitubu zvikuru! Tarisa kune wako wezvekudya kana nyanzvi yezvehutano nezvehuwandu hwakachengeteka kwauri kuti ushandise mazuva ese. Kazhinji, pane 0.9 mcg yevhitamini mune imwe chidimbu cheSwitzerland chizi kana 38 muzana yeDV yako.
Zano: Usati waenda kunze, nzwisisa mafuta uye cholesterol zvirimo zvechizi chaunodya.
Zviyo Zvakasimbiswa
Mufananidzo: Pexels Iwe unofanirwa kuverenga kurongedzerwa kwezviyo zvako zvemangwanani zvakanaka, uye iwe unozoona kuti mamwe acho anopa muyero wakanaka wevhitamini B12. Izvi zvakanyanya kubatsira avo vanotevera a kudya kwemiriwo uye zviwane zvakaoma kutevera kudya kwakanaka kwevhitamini iyi nezvikafu zvepanyama. Zviyo zvakasimbiswa zvinogona kubatsira. Kunyangwe huwandu hwacho huchisiyana kubva pamhando kuenda kune mhando, unogona kusarudza iyo yakasimbiswa cereal wobva wawedzera nayo. zvimwe zvokudya zvakasikwa ndiwo matsime akanaka evhitamini.
ZANO: Batira kune zviyo zvezviyo izvo zvine shuga shoma kuti uwedzere hutano hwekudya kwako kwemangwanani.
Nutritional Yeast
Mufananidzo: Pexels Imwe nzira yekuenda kune yekudya kune vanodya miriwo mbiriso ine hutano. Kazhinji inoderedzwa, chigadzirwa ichi chakasimbiswa chine zvakanakira zvakawanda. Pamwe na hutano hunobatsira , mbiriso inopa kunhuhwirira kwakanyanya uye inowedzera cheesy, nutty flavour pakubika kwako. Uyezve, chipunu chimwe chete che100 muzana-yakasimbiswa mbiriso yekudya inopa 2.4 mcg yevhitamini B12 kana zana muzana yeDV. Taura nezvekunaka, uye hutano - mhinduro yakakwana yevanaamai vose.
ZANO: Edza kuwedzera mbiriso inovaka kune sosi yemuriwo, kana macurries. Kuti uwane chikafu chinovaka muviri, chinovaka muviri, uye chinonaka, dzvanya mbiriso inovaka papopcorn inoputirwa nemhepo, sanganisa nemasosi echizi, kana kutowedzera kumasobho.
Nori
Iyo inonaka inodyika yegungwa ine umami kuravira yakakwirira pavhitamini B12. Chikafu cheJapan cuisine, mashiti enori ave kuwanikwa nyore muIndia. Unogona kutora mapepa woashandisa kugadzira sosi, kana kuti upfu woawedzera muto. Hupfu hunogonawo kushandiswa sekusasa pamusoro pemasangweji nemasaladhi. Iyo yakanyanya kuderera mumakoriyori uye yakakwirira mukuravira uye inovaka muviri, uye yakanakisa sosi yevhitamini B12 kune vanodya miriwo.
ZANO: Iwe unogona kunyudza mapepa mumvura uye shandisa iyo inonaka yakatorwa sesobho base.
Shiitake Howa
Howa zvikafu zvinonyanya kufuratirwa nenharaunda yezvinomera muIndia. Iwo ane hutano uye anonaka uye anowedzera mutsva wekunaka kana awedzerwa kune chero ndiro. Mhando shoma dzehowa dzakaita sehowa hweshiitake huzere muvhitamini B12. Kubva chirimwa-based masosi evhitamini iyi hushoma, howa hunogona kusazadzisa zvese zvaunoda zvezuva nezuva zvaunazvo, asi zvichava zvinovaka muviri. Zvakare, howa hune hunyanzvi uye hunogona kushandiswa mundiro dzakasiyana siyana, uye hunogona kuisirwa mukudya kwemangwanani, masikati, snack uye kudya kwemanheru.
ZANO: Mumisika yedu, unongowana howa hwakaoma hweshiitake saka zorodza mumvura inodziya usati washandisa.
FAQs
Q. Unoziva sei kana muviri wako uine mwero wakaderera weVitamin B12?
TO. Zvimwe zviratidzo zvakakurumbira zve vhitamini B12 kushomeka zvinosanganisira kupera simba, kuchena musoro, kurova kwemwoyo uye kutadza kufema. Maronda emumuromo kana miromo yakaoma zvakare chiratidzo chekushomeka.
Q. Zvakachengeteka here kutora ma supplements?
TO. Kazhinji, mushure meimwe zera, avo vanotevera kudya kwemiriwo vanorayirwa kuti vaende kune zvekuwedzera zuva nezuva, kunyanya avo vane kushomeka kwakanyanya. Mamiriro ega ega usati watanga kuburitsa macapsules ane mavara zuva rega rega ndeyekuti iwe unowana kubvunzana kwakanyatso nachiremba wako uye tora chete izvo zvekuwedzera sekurairwa kune chako chaiyo hutano uye zvinovaka muviri zvaunoda. Uyewo, usangotsamira pakuti uri kutora ma supplements , kutevedzera kudya kwakanaka uye kwakadzikama zvisinei.
Q. Zvinogoneka here kutora majekiseni evhitamini B12?
Mufananidzo: Pexels TO. Aya haasi mapfuti aunofanira kunge uchitora nekufunga kwako wega. Chiremba anofanira kukunyorera iwo, uye izvozvowo nechikonzero chakanaka. Zvinowanzonyorerwa avo vanotambura kuperevedza kwakakomba kwevhitamini kana kuti mune imwe mugariro wakakomba apo chiremba anoona zvakakodzera mukurapa kuita kudaro.
Verenga zvakare: Nyanzvi Taura: Sei Chikafu Chakabikwa Kumba Chiri Nani Hutano Pamusoro PeChikafu Chakagadzirwa
