I-Vitamin B 12 yi-cobalamin, enye yezinto ezibaluleke kakhulu kwimpilo yabantu. Umthamo wayo wemihla ngemihla kuphela i-3 mcg, kodwa ngaphandle kwayo inkqubo eqhelekileyo yokubunjwa kwegazi, i-fat metabolism, iprotein metabolism kunye nesimo se-nervous ayikwazi. I-Cobalamin iyimfuneko ekudalweni kwee-molecule ze-DNA, kunye ne-synthesis yamino acid.
Le vithamini yunqabileyo yamanzi kwaye umzimba unako ukuwuqokelela, owuhlula kwezinye iivithamini ezivela kwiqela. Iindawo zokugcina ii-vitamin B 12 zifumaneka ikakhulu kwiibindi, izintso, imiphunga kunye nepeni.
Ukusetyenziswa kwevithamini B 12
Kufuneka kuqatshelwe ukuba i-vitamin B12 isebenza ngokubambisana ne-folic acid kunye nokungabikho kwanoma iyiphi nayiphi na into iholele ekubeni negazi, ukunganakwa, ubuthathaka obunzima bomzimba.
Ukusetyenziswa kwe-vitamin B12 kuninzi, ngokusemthethweni, kunqunywe unyango lwe-anemia, izifo zesistim kunye namathambo, ukulala, nokuphucula imeko jikelele yomzimba, iinwele, isikhumba kunye nezipikili.
Umzimba womntu awuyihlanganisi le vithamini, ngoko ke kuyimfuneko ukuyifumana rhoqo ngokutya. I-Vitamin B 12 ifumaneka, njengommiselo, kwimveliso yezilwanyana. Izondlo zivumelani nokuba i-vitamin B12 iqulethwe ekudleni kokuveliswa kwezityalo. Abanye bathi bengaqulathekanga kuwo onke, abanye ukuba i-vitamin B12 ikhona kwizityalo, kodwa kuninzi kakhulu kunokuba kudla ukutya kwezilwanyana. Ngoko isigqibo apho ukutya kunokuqulethe i- vitamin B12 kuxhomekeke ngakumbi malunga nokuba uyidla-inyama okanye i-vivian egciniweyo kunomxholo wezinto zenzululwazi.
Isilinganiselo semveliso enomxholo ophezulu we-vitamin B12:
- inyama yenkomo - 60 mcg, ingulube - 30 mcg, inkukhu - 17 mcg;
- iintlanzi kunye neentlanzi zasemanzini ukusuka kwi-10 ukuya kwi-20 mcg;
- inyama yomdlavuza - 4.5 mcg;
- yenkomo - 2,7 mkg;
- ingulube nemvana - 2 mcg;
- iitshizi ukusuka kwi-0.5 ukuya kwi-1.5 mcg;
- amaqanda enkukhu kunye nemveliso yobisi - 0.5 mkg.
Kususela kwisitya semifino silandela
Ukudibanisa nezinye iziyobisi kunye nokudlula i-vitamin B 12
Ukutya kwezidakamizwa ze-hormonal, i- diuretics kunye ne-diuretics kunceda ukuhlamba i-vitamin B12 emzimbeni. Kwakhona kakubi kwimixholo emzimbeni wale vivithamini ayichaphazela i-potassium.
Ukugqithisa i-vitamin B12 kunokukhokelela kwiingxaki zesifo senhliziyo, ukukhathazeka ngokugqithiseleyo, ukunyanzeliswa kwemisebenzi yesibindi kunye ne-pancreas, utywala kunye nentloko.