I-Cyanocobalamin, okanye i-vitamin B12, ayinakulinganiswa emzimbeni womntu, kodwa nangomhla kufuneka sidle ethile, nokuba yincinci kakhulu (kuphela i-0.0003 mg) yale nto. Yinto ebaluleke kakhulu kwinkqubo ye-metabolism, inoxanduva lomsebenzi wengqondo kunye nenkqubo yesantya, ikhusela thina kwiinkxalabo kunye nezinye iimeko ezingathandekiyo, zilawula uxinzelelo lwegazi, zilungiselele iiponti eziphantsi kweoli. Inani elaneleyo lento esinokufumana kuyo ekudleni, kodwa oku kufuneka ukwazi ngokucacileyo ukuba i- vitamin B12 iqulethe ukwenzela ukwakha ukutya kwakho ngendlela efanelekileyo.
Yintoni equlethe i-vitamin B12?
Imveliso eneenkcukacha eziphezulu kwi-cyanocobalamin yi-isibindi, kodwa ingabi ngulube, kodwa yinkomo okanye inyama. Ama-gram angama-20 kuphela kwesi sitya anele ukubonelela nge-vitamin. Iingcaphephe zincoma ukuba nangona kabini ngeveki kukho isibindi sabamama abazayo abadinga umthamo okhulayo we-vitamin B12, kufuneka ukuba udliwe ngabantwana.
Omnye umthombo ocebileyo we-cyanocobalamin uyintlanzi, ngakumbi i-herring, i-sardines kunye ne-salmon, kunye nezinye ivenkile zenyama, ngokuyinhloko i-crabs. Ukugubungela ukungabikho kwevithamini kuya kukwanela kwi-100 grams ye-servings.
Ziziphi ezinye ukutya ezivela kwimvelaphi yezilwanyana i-vitamin B12 iqulethe?
Phakathi kwezinye iimveliso apho kuboniswa khona into ebalulekileyo yezinto eziphilayo, kubalulekile ukukhankanya ubisi, i-cottage cheese, ukhilimu omuncu, i-kefir kunye neentshizi. Ngobisi obuqhelekileyo beli qakala alikho kakhulu, kwimveliso yobisi enomuncu iqulethe ngakumbi. Ngoko ke, ukuba uyazidla rhoqo, ngokukhethekileyo imihla ngemihla, ngoko ke ukungabikho kwe-vitamin B12 emzimbeni wakho akuyi kusongela. Kodwa ukusetyenziswa kweengcali zentshizi zincoma ukuba ukutya kudityaniswe kathathu ngeveki, ngaphandle kokuba kwenziwe i-chesti yetshe kunye ne-cal-calorie cheese.
Ziziphi izityalo zokutya eziqukethe i-vitamin B12?
Ukutya kwesityalo esisuka ku-cyanocobalamin kuqulethe kakhulu, ngoko ke ukusilela kwayo kudlalwa ngamafama . Nangona kunjalo, iimveliso ezinjalo akufanele zihlulwe. Banokulinganisa ngokupheleleyo ukutya kwabo kwansuku zonke. Umthombo we-vitamin B12 unokufumana isonka seengqolowa kunye nezityalo eziphuma kwii-grains ezipheleleyo. Kwakhona uncedo olulungileyo luya kuba izitya kunye nokudibanisa imifuno enamagqabi: isipinashi, i-lettuce, i-anyanisi eluhlaza - iqokelela inani elithile le-cyanocobalamin.