Ukungabikho kwamavithamini ekudleni kukukhokelela kwi-hypovitaminosis. Iimpawu zi: ukulala, ukukhathala ngokukhawuleza, ukungabikho kwengqondo, ukungabikho kwamakhaza, ulusu, iinwele kunye nezipikili.
Ngokuqhelekileyo iivithamini zahlula kwiindidi ezimbini: i-fat-soluble ne -soluble yamanzi . Iivithamini C, i-P kunye ne-vithamini zi-soluble zamanzi. Umzimba womntu ugcina i-vitamine e-fat-soluble, kodwa ayikho iivithamini zamanzi ezizinzileyo, ngoko kufuneka ukuba ukutya kwabo kufuneke. Nangona kunjalo, kukho iivithamini esisodwa ezinamanzi ezinokuthi ziqokelele - yi-vitamin B12 - cyanocobalamin, into ewusizo kuphela equkethe i-cobalt. Nangona kunjalo, aluqokeleli kumafutha, kodwa kwi-isibindi, izintso, imiphunga kunye ne-spleen.
Ukusilela kwe-vitamin B12 kubangela ukuphazamiseka kweentloni, ukungasebenzi kwemisipha. Uthatha inxaxheba kwinkqubo yokwakhiwa kweeseli ezibomvu zegazi, kuyimfuneko yokuphucula umzimba wonke ngeeseli ezibomvu zegazi kunye ne-oksijeni, kuphucula imemori kunye nokukwazi ukufunda, kuqinisa amathambo, kuvuselela umzimba. Ukongezelela, le vithamini iyimfuneko yokwenziwa kwamanye amavithamini B.
Ukulahleka kwesisindo, i-vitamin B12 inendima ebalulekileyo ekuxhaseni. I-carnitine, okubizwa ngokuba yi-quasivitamin, ubukho be-vitamin B12 emzimbeni buninzi obaneleyo. Le quasi-vitham ejongene nokuthuthwa kwama-molecule kwi-mitochondria, apho amanqatha aguqulwa abe amandla. I-Carnitine iyimfuneko kwi-oxidation yamafutha, ngoko ke, ngokulahleka kwesisindo.
Yintoni i-vitamin B12?
I-Vitamin B12 ayivelwanga emzimbeni, kufuneka ifumaneke ekudleni, kwi-vitamin complexes okanye kwi-additives esebenzayo, kodwa ukusetyenziswa kokutya kwendalo kubangela izibonelelo ezingaphezulu kunezixhobo zokufakelwa. Umlinganiselo omkhulu wevithamini B12 ufumaneka ekudleni kwemvelaphi yezilwanyana, ngakumbi kwisibindi. Izidlo zokutya ezilwandle ezifana ne-octopus, i-crabs, i-salmon, i-mackerel kunye nekhodi, nazo zinomxholo ophezulu kule vivamini.
Inyosi, inyama yengulube, inyama yemvu kunye nomvundla ingakwazi ukugcwalisa ngokulula isidumbu somzimba we-vitamin B12, njengokweshizi, amaqanda enkukhu kunye nemveliso yobisi, ngakumbi ukhilimu omuncu.
Abaphandi abaninzi bathi ukutya kwemifuno ayiqukethe le vithamini nonke, ukuba yenziwa ngenxa yezinto ezibalulekileyo zebhaktheriya kwaye ngenxa yoko izityalo zifumana ubunqongophe be-vitamin B12. Kubalulekile ukuba uqaphele ukuba abaculi bezilwanyana kunye nabaxhasi bezilwanyana zemifuno, njengendlela yokuphila ebomini engavumelani nale nto. Bakholelwa ukuba imifuno kunye nemifuno ayithobekiyo kwimixholo yemveliso ye-vitamin B12 yemvelaphi yezilwanyana, kodwa kusekho kuwo ngokwaneleyo. Isipinashi, ulwandle oludala , i-anyanisi eluhlaza, i-soy ne-lettuce yimithombo yemifuno ye-vitamin B12.
I-Vitamin B12 igcinwa kwizidlo xa ishushu kwaye igcinwe. Itshabalalisa ilanga kuphela, ke gcina ukutya endaweni emnyama.
Imiphumo emibi ye vithamini B12
Umthamo wemihla ngemihla ye-vitamin B12 3 μg, ukwanda
Ukungalungi ekuthatheni kunye nomxholo we-vitamin B12 emzimbeni kuyathintela ukungena kwezilwanyana zokulawula iipilisi, ama-hormone kunye namanye amayeza.
Amavithamini anelulululwazi ngamanzi akhutshwa ngokulula emzimbeni ngamazinyo, kodwa ukwehla kwinqanaba levithamini B12 egazini kuthatha ixesha. Gwema ukusetyenziswa ngokweqile kwamavithamini okanye izongezelelo zokutya eziqukethe i-vitamin B12.