Umsebenzi oqhelekileyo kunye nomzimba wendalo, udinga iivithamini. Gcwalisa ukungabikho kwazo ngokutya okukhethiweyo. I-Vitamin B12 ibaluleke kakhulu kumzimba, kodwa, ngelanga, ayikwazi ukuveliswa ngokuzimela.
Imveliso equkethe inani elikhulu levithamini B12
Wonke umntu kufuneka aqaphele kwaye azi ngokwabo ukutya okuqulethe i-vitamin B12. Ezi ziquka:
- isibindi, intliziyo, iintso, umphunga;
- ubisi oluyimpuphu;
- inyama yomdlavuza;
- yenkomo;
- iintlobo ezahlukeneyo zeentshizi;
- bifidolact;
- cod.
Umzimba womntu uyinkqubo eyinkimbinkimbi, kwaye i-vitamin B12 (kunye namanye amavithamini) idlala indima ebalulekileyo kuyo. Kwinqanaba eliphantsi, liyeka ukusebenza ngokuqhelekileyo. Kwaye ngokumalunga nezinye iindidi ezinokuncedisa, i-B12 izisa ezinye iinzuzo.
Yintoni ebaluleke kakhulu i-vitamin B12?
Uninzi lwawo onke amavithamini B12 lufumaneka kwimveliso yenyama. Umthombo wayo kukutya kwesilwanyana.
Kule meko, kubalulekile ukuba uqaphele ukuba kunzima kubagadi bemifuno . Emzimbeni wabo, i-B12 isoloko ephantsi kwinqanaba eliphantsi, njengoko kubonakaliswe ngembonakalo yazo. Ikhumba elimhlophe, izipikili ezinobumba, iinwele ezingenampilo kunye noomileyo - konke oku kubangelwa ukungabikho kwe-vitamin B12.
Ukuze ugweme ukungabikho kwe-cyanocobalamin, zenzele uluhlu lokutya oluqulethe kakhulu i- vitamin B12 kwaye uzame ukuzibandakanya rhoqo ekudleni. Ngaphezu koko, umgangatho wemihla ngemihla kumntu omdala awunyanzelwanga, ngowama-3 μg kuphela. Kunokwenzeka ukudlula le nqanaba, kodwa ngaphakathi kwemida efanelekileyo. Musa ukuhlasela ngokukrakra iimveliso zenyama, kunokukhokelela ekuzuzeni ubunzima kunye neengxaki zesisu. Konke kuhle ukuba ngokumodareyitha.
Ukutya okucebileyo kwi-vitamin B12: