John Myers
Vithamine B12, eo hape e tsejoang e le cobalamin, e fumaneha hoo e batlang e le lijong tsa liphoofolo. Tsena li kenyelletsa nama, tlhapi, lijo tsa leoatleng, lebese le mahe. Hangata, mesaletsa e ka fumanoa lihlahisoa tsa limela, mohlala lijong tse lomositsoeng joalo ka sauerkraut. Ka hona, li-vegans li lokela ho koahela litlhoko tsa bona tsa letsatsi le letsatsi ka thuso ea li-supplement tsa lijo ka mor'a ho buisana le ngaka ea bona. Leha ho le joalo, re ka boloka vithamine B12 nako e telele haholo, e le hore khaello ea vithamine B12 hangata e bonahale lilemo hamorao.
Vithamine B12 e kenya letsoho lits'ebetsong tse fapaneng tsa metabolism 'meleng (mohlala, ho senyeha ha mafura acid). E boetse e phetha karolo ea bohlokoa ho thehoeng ha mali le tsamaisong ea methapo. Tlhokahalo ea letsatsi le letsatsi e khothalelitsoeng ke li-microgram tse 3 bakeng sa batho ba baholo le bacha ba lilemo tse 13 le ho feta. Basali ba nang le bakhachane ba na le tlhokahalo e eketsehileng ea 3.5 micrograms, basali ba anyesang ba lokela ho ja li-microgram tse 4 ka letsatsi.
Li-offal tse kang sebete kapa liphio tsa nama ea khomo, veal, letata, khoho, turkey kapa khantsi li na le vithamine B12 e ngata haholo. 100 g e koahela litlhoko tsa letsatsi le letsatsi ka makhetlo a mangata ka litaba tse pakeng tsa 25 le 65 micrograms, empa ha li fumanehe ka seoelo. Leha ho le joalo, tšebeliso ea letsatsi le letsatsi ha e khothalletsoe, le haeba boima ba tšepe bo ka har'a liphoofolo tsa polasing bo bontša tšekamelo e fokotsehang.
Lijo tse nang le vithamine B12 e ngata (ka 100 g):
Litlhapi le lijo tsa leoatleng:
- Oyster: 13.8 µg
- Mackerel: 9.5 μg
- Boleng: 8.9 µg
- Mussel: 7.6 µg
- Tuna: 4.5 µg
Nama:
- Mmutla: 10.0 µg
- Nama ea khomo e halikiloeng: 4.4 µg
- Nama ea khomo e otileng: 4.3 µg
- Nama ea kolobe: 1.8 μg
Lihlahisoa tsa boroso:
- Boroso ea sebete, hantle: 13.5 µg
- Boroso ea sebete, e mahoashe: 11.5 µg
- Nama e tsuba / Bündnerfleisch: 3.4 µg
Chisi:
- Emmental: 3.1 µg
- Camembert: 2.8 µg
- Sekhahla: 2.0 µg
Lihlahisoa tsa lebese le lehe la khoho:
- Lehe la khoho: 1.5 µg
- Kefir, skimmed: 1.0 µg
- Lebese: 0.4 µg
Fumana kakaretso ea livithamine tsohle!
