John Myers
Vitamin B12, wanda kuma aka sani da cobalamin, ana samunsa kusan a cikin abincin dabbobi. Wadannan sun hada da nama, kifi, abincin teku, kiwo da kwai. A mafi yawancin, ana iya samun alamun a cikin kayan shuka, alal misali a cikin abinci mai laushi irin su sauerkraut. Don haka ya kamata masu cin ganyayyaki su cika buƙatunsu na yau da kullun tare da taimakon abubuwan abinci bayan sun tuntubi likitansu. Koyaya, zamu iya adana bitamin B12 na dogon lokaci, ta yadda ƙarancin bitamin B12 yakan bayyana ne kawai bayan shekaru.
Vitamin B12 yana shiga cikin matakai daban-daban na rayuwa a cikin jiki (misali a cikin rushewar fatty acid). Har ila yau yana taka muhimmiyar rawa wajen samuwar jini da kuma tsarin juyayi. Abin da ake buƙata na yau da kullun shine micrograms 3 don manya da matasa masu shekaru 13 zuwa sama. Mata masu ciki suna da ƙarin buƙatu na 3.5 micrograms, mata masu shayarwa ya kamata ma su ci 4 micrograms kowace rana.
Offal irin su hanta ko kodan naman sa, naman sa, agwagwa, kaza, turkey ko Goose suna da wadata musamman a cikin bitamin B12. 100 g yana rufe buƙatun yau da kullun sau da yawa tare da abun ciki tsakanin 25 zuwa 65 micrograms, amma ba kasafai suke kan menu ba. Duk da haka, ba a ba da shawarar yin amfani da yau da kullum ba, koda kuwa nauyin ƙarfe mai nauyi a cikin mahaifar dabbobin gona yana nuna raguwa.
Abincin bitamin B12 (a kowace gram 100):
Kifi da abincin teku:
- Kawa: 13.8 μg
- Mackerel: 9.5 g
- Girman: 8.9 g
- Girman: 7.6 g
- Tuna: 4.5 g
Nama:
- Zomo: 10.0 µg
- Naman sa: 4.4 µg
- Naman sa mara nauyi: 4.3 µg
- Naman alade: 1.8 µg
Kayayyakin tsiran alade:
- tsiran alade hanta, lafiya: 13.5 µg
- tsiran alade hanta, m: 11.5 µg
- Nama mai kyafaffen / Bündnerfleisch: 3.4 µg
Cuku:
- Girman: 3.1 μg
- Girman: 2.8 μg
- Nauyin nauyi: 2.0 μg
Kayan kiwo da kwai kaza:
- Kwai kaza: 1.5 µg
- Kefir, skimmed: 1.0 μg
- Madara: 0.4 µg
Samun bayyani na duk bitamin!
