John Myers
Vitamini B12, yemwenso amadziwika kuti cobalamin, amapezeka pafupifupi muzakudya za nyama. Izi ndi monga nyama, nsomba, nsomba za m’nyanja, mkaka ndi mazira. Nthawi zambiri, zotsalira zimatha kupezeka muzomera, mwachitsanzo muzakudya zofufumitsa monga sauerkraut. Chifukwa chake, ma vegans ayenera kubisa zomwe amafunikira tsiku ndi tsiku mothandizidwa ndi zakudya zopatsa thanzi atakambirana ndi dokotala. Komabe, titha kusunga vitamini B12 kwa nthawi yayitali kwambiri, kotero kuti kuchepa kwa vitamini B12 nthawi zambiri kumawonekera patapita zaka zambiri.
Vitamini B12 imakhudzidwa ndi kagayidwe kachakudya m'thupi (mwachitsanzo, kuwonongeka kwa mafuta acids). Zimagwiranso ntchito yofunika kwambiri pakupanga magazi komanso mu dongosolo lamanjenje. Zofunikira tsiku lililonse ndi ma 3 micrograms kwa akulu ndi achinyamata azaka 13 ndi kupitilira apo. Azimayi apakati amafunikira 3.5 micrograms, amayi oyamwitsa ayenera kudya 4 micrograms tsiku lililonse.
Mafuta monga chiwindi kapena impso za ng'ombe, nyama yamwana wang'ombe, bakha, nkhuku, Turkey kapena tsekwe ali ndi vitamini B12 wochuluka kwambiri. 100 g imaphimba zofunikira za tsiku ndi tsiku nthawi zambiri ndi zomwe zili pakati pa 25 ndi 65 micrograms, koma sizipezeka pa menyu. Komabe, kugwiritsa ntchito tsiku ndi tsiku sikuyenera, ngakhale ngati katundu wolemera kwambiri m'matumbo a nyama zakutchire akuwonetsa kuchepa.
Zakudya zokhala ndi vitamini B12 (pa 100 g):
Nsomba ndi Zakudya Zam'madzi:
- Oyster: 13.8 µg
- Mackerel: 9.5 µg
- Kulemera kwake: 8.9 μg
- Nkhono: 7.6 µg
- Nkhumba: 4.5 µg
Nyama:
- Kalulu: 10.0 µg
- Ng'ombe yowotcha: 4.4 µg
- Ng'ombe yowonda: 4.3 µg
- Nkhumba ya nkhumba: 1.8 µg
Zogulitsa za soseji:
- Chiwindi cha soseji, chabwino: 13.5 µg
- Soseji yachiwindi, yolimba: 11.5 µg
- Nyama yosuta / Bündnerfleisch: 3.4 µg
Tchizi:
- Mphamvu: 3.1 µg
- Camembert: 2.8 µg
- Kukula: 2.0 µg
Zakudya zamkaka ndi dzira la nkhuku:
- Dzira la nkhuku: 1.5 µg
- Kefir, skimmed: 1.0 µg
- Mkaka: 0.4 µg
Pezani mwachidule mavitamini onse!
