Jessica Vargas
Ukuba inqanaba levithamini B12 emzimbeni liyawa, oku kukhokelela kwiimpawu ezingacacanga ezifana nokudinwa, ukulahleka kweenwele, okanye iingxaki zokuxinana. Ukusilela kwe-Vitamin B12 kuqhelekile kubantu abalandela ukutya kwe-vegan, bathathe amayeza athile, okanye abaneengxaki zesisu.
Iimpawu: Ukunqongophala kwevithamin B12 kubonakala njani?
Nabani na obonelelwe kakuhle nge-vitamin B12 ixesha elide kwaye-umzekelo, ngenxa yenguqu yokutya - ifika kwimeko yokusilela ayiyi kuqaphela nantoni na ekuqaleni. Kuba umzimba ugcina ivithamin ukuya kuthi ga kwiminyaka eliqela, ingakumbi esibindini. Xa ezi zibonelelo ziphelile, izikhalazo ziyangena.
Iimpawu zokunqongophala kwevithamin B12 ziquka ukudinwa, inkumbulo engalunganga, kodwa kunye nokulahleka kweenwele, ulusu olomileyo, kunye nenwebu eyomileyo. Ezi mpawu azithethi ukuba une-vitamin B12 yokunqongophala. Ugqirha unokubona i-anemia ngexesha lovavanyo. Oku kuthetha ukuba zimbalwa kakhulu iiseli zegazi ezibomvu ngemililitha nganye egazini. I-Vitamin B12 iyadingeka ekubunjweni kunye nokuvuthwa, kodwa kunye nokwahlulwa kwengcambu yeenwele, ulusu, okanye iiseli ze-mucous membrane. Kwaye i-micronutrient idlala indima kwi-metabolism yeeseli ze-nerve. Ukunqongophala ke ngoko kunokukhokelela kwiimpawu ezifana nokudandatheka kunye nokukhumbula kakubi.
Amaqela omngcipheko: ngoobani abasemngciphekweni wokunqongophala kwe-vitamin B12?
Abantu abatya i-vegan kwaye abathathi izongezelelo nge-vitamin B12 bahlakulela ukunqongophala ngokukhawuleza. Kuba kukutya kwezilwanyana kuphela, oko kukuthi inyama, intlanzi, kunye neemveliso zobisi, ziqulethe isixa esaneleyo sokugubungela imfuneko yemihla ngemihla yevithamin B12. Abatya imifuno abakho mngciphekweni omncinci ukuba batya ubisi namaqanda ngokwaneleyo. Nangona kunjalo, izigaba zobomi ezinemfuno ephezulu, ezinjengokukhulelwa kunye nokuncancisa, zikwajongwa njengezibalulekileyo kubo.
Amayeza anokukhokelela ekuswelekeni kwe-vitamin B12, njenge-acid blockers (iproton pump inhibitors). Zithintela i-asidi yesisu ukuba ivele xa kwenzeka ukuvutha kwentliziyo okanye ukuvutha kwe-mucosal yesisu, kwaye ngaphandle kwe-asidi yesisu ngaphantsi kwe-vitamin B12 ikhutshwe ekudleni. Ukongezelela, amachiza athintela iiseli zesisu ukuba zenze iprotheni ekhethekileyo. Ngaphandle kwale nto ibizwa ngokuba yi-intrinsic factor, akunakwenzeka ukuba nayiphi na ivithamin B12 ifumane ukusuka emathunjini ukuya emzimbeni. I-Metformin, ichiza eliqhelekileyo elisetyenziselwa ukunyanga isifo seswekile se-2, sinemiphumo efanayo. Ivimbela indlela yokuthutha apho i-vitamin B12 ingena emathunjini. Ekugqibeleni, izifo ezahlukahlukeneyo zendlela yesisu okanye ukungenelela kokuhlinzwa okufana nokunciphisa isisu kunokukhokelela kwi-vitamin B12.
Loluphi unyango lokunqongophala kwevithamin B12?
Okokuqala, ugqirha kufuneka axilonge ukunqongophala kwe-vitamin B12. Ukwenza oku, uthatha igazi kwaye unento ebizwa ngokuba yi-holo-transcobalamin (holoTC), oko kukuthi ifom ye-metabolically esebenzayo ye-vitamin, enqunywe kwibhubhoratri. Eli xabiso lithathwa njengelichanekileyo xa lithelekiswa ne-vitamin B12 iyonke. Ukuba amanqanaba aqhelekileyo e-vitamin egazini awafikeleleki, oogqirha bacebisa, njengesinyathelo sokuqala, ukutshintsha ukutya kwakho. Ukuba oku akunakwenzeka okanye ukuba kukho ukusilela okukhulu, izigulane kufuneka zithathe i-vitamin B12 njengesongezelelo sokutya. Kuphela kwimeko yokunqongophala okukhulu kwe-vitamin B12 apho bafumana i-vitamin njengenaliti.
