I-Vitamin B-12, noma i-cobalamin, iyilungu lomndeni ongenawo umthamo wamanzi we-B-amavithamini amaningi. Kudingeka umsebenzi ovamile wamangqamuzana omzimba, umkhiqizo we-DNA nomzimba wakho udinga i-vitamin B-12 ukuze wenze inani elanele lamaseli egazi.
I-Vitamin B-12 itholakale ngokwemvelo ezidleni, izinkukhu, izinhlanzi zasolwandle, amaqanda, nemikhiqizo yobisi-ukudla okuphezulu kwamaprotheni. Ukwengezwa akufanele kubaluleke kubantu abadala abanempilo, ngaphandle kwezimvini, njengoba i-vitamin B-12 itholakala kuphela kwimikhiqizo yezilwane.
Ama-Ovolactovegetarians azothola i-vitamin B-12 emaqanda noma kumikhiqizo yobisi.
Division of Health and Medicine Division of National Academies of Sciences, Engineering and Medicine inquma ukuthi ukudla okufakiwe kubandakanya amavithamini namaminerali. Lezi zi-DRI zisekelwe ezidingo zomsoco zomuntu ophilile. I-DRI ye vithamini B-12 isekelwe eminyakeni yobudala. Abesifazane abakhulelwe noma abancancisayo badinga kancane kancane.
Izindleko zokudluliswa kwezidakamizwa
Iminyaka engu-1 kuya kwemi- 3: 0.9 micrograms ngosuku
Iminyaka engu-4 kuya kweyisishiyagalombili : 1.2 micrograms ngosuku
Iminyaka engu-9 kuya kwengu-13: 1.8 micrograms ngosuku
Iminyaka engu-14+: 2.4 micrograms ngosuku
Abesifazane abakhulelwe: 2.6 micrograms ngosuku
Abesifazane abancancisayo: 2.8 micrograms ngosuku
Ukwehla kwe-Vitamin B-12
Njengoba i-vitamin B-12 itholakele ekudleni kwemfuyo, abantu abaningi bathola ngokwanele ekudleni kwabo. Abantu abanesifo se-anemia esiyingozi abanakwazi ukungenisa i-vitamin B-12 eyanele ngoba abakhiqizi ngokwanele into ebizwa ngokuthi i-intrinsic factor, ebaluleke kakhulu ku-vithamini B-12 ukuze igxile ezindongeni zamathumbu amancane.
Abantu abane-gastritis ye-atrophic noma izifo zamathumbu amancane njenge-celiac isifo noma isifo se-Crohn, ezinye izinhlobo zokuhlinzwa kwesisindo, ukuphazamiseka kwesisindo noma ukwanda kwamagciwane kunganciphisa ikhono lomuntu lokuthola i-vitamin B-12.
Ukuntuleka okunjalo kungabangela izinkinga eziningana ezihlukene, njenge-anemia ye-megaloblastic, eyenzeka lapho amangqamuzana abomvu egazi angakwazi ukuthuthukisa kahle.
Ukuntuleka kwe-vitamin B-12 kungabangela izinkinga zezinzwa.
Izimpawu ngenxa ye-anemia zihlanganisa:
- ukukhathala (ukuzwa ukhathele isikhathi esiningi)
- ubuthakathaka ezingxenyeni zomzimba wakho
- ukulahlekelwa ukudla
- ukulahlekelwa isisindo
- ukuqotshwa
Izimpawu ze-neurological of vitamin B-12 ukuntuleka zingabandakanya noma yikuphi kwalokhu:
- ukuphazamiseka nokukhwehlela ezandleni noma ezinyaweni zakho
- ukulahlekelwa kwesilinganiso
- ukucindezeleka
- ukudideka nokulahlekelwa inkumbulo
- ubuhlungu obuvuthayo noma ubuhlungu bomlomo noma ulimi
Abanye abantu bangaba nezimpawu zezinzwa ngaphandle kwe-anemia, futhi zonke lezi zimpawu zingavela kwezinye izinkinga zempilo. Uma ucabanga ukuthi ungase ube ne-vitamin B-12 ukuntuleka, kudingeka ubone umhlinzeki wezempilo okwazi ukunquma ukuthi unesifo se-vitamin B-12 ngokuyala ukuhlolwa okukhethekile kwegazi.
Izindwangu noma abantu abadla ukudla okuncane kakhulu kwezilwane kungathatha i-vitamin B-12 njenge-supplement eyondla noma badle okusanhlamvu okunamavithamini. Ama-ovolactovegetarians kufanele athole i-vitamin B-12 emaqanda noma kwimikhiqizo yobisi.
Abantu abaye bathola ukuthi banesifo se-vitamin B12 ngenxa ye-malabsorption banganikwa ama-vithamini B-12 avamile, okuqeda isidingo sokubamba i-vitamin ngokusebenzisa amathumbu amancane, kodwa kwezinye izimo ukuthatha i-vitamin kwifomu yepilisi kungasebenza.
Kungaba nzima ukusebenzisa ukudla ukuvimbela noma ukwelapha ukuhluleka kwe-vitamin B-12 ngenxa ye-malabsorption, nakuba ukudla okuningi kwesibindi kwaba yindlela yokwelapha ye-anemia ephazamisayo.
Ukuthatha amavithamini B-12 izithako kuzonciphisa amazinga ka-homocysteine egazini lakho. Ngeshwa, ukuthatha izithako akubonakali ukunciphisa ingozi yesifo senhliziyo. Izithako ze-Vitamin B-12 nazo zinconywe ekuthuthukiseni amakhono okuqonda, nokuthuthukisa amandla. Kodwa ucwaninga alunikeze ubufakazi obanele kulezi zincomo noma.
> Imithombo:
> Division Health and Medicine Division of National Academy of Sciences, Engineering and Medicine. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
> Martí-Carvajal AJ, Solà I, Lathyris D. "Ukwelashwa kwe-Homocysteine-ukwehlisa ukuvimbela izenzakalo zenhliziyo." http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD006612.pub4/abstract;jsessionid=75EDDE8486AD1CE4C828AF5C72FB2BD4.f01t02.
> AmaHhovisi kaZwelonke wezeMpilo eHhovisi leziNsiza zeDiari. "I-Vitamin B12." http://ods.od.nih.gov/factsheets/vitaminb12/.