Vithamine B12

Vithamine B12 ke vithamine e qhibilihang metsing. Li-vithamine tse qhibilihang ka metsi li qhala ka metsing. Kamora hore 'mele o sebelise livithamini tsena, chelete e setseng e tsoa' meleng ka moroto.

'Mele o ka boloka vithamine B12 ka lilemo sebeteng.

Vithamine B12, joalo ka livithamini tse ling tsa B, e bohlokoa bakeng sa metabolism ea protheine. E thusa ho thehoeng ha lisele tse khubelu tsa mali le ho boloka tsamaiso ea methapo e bohareng.

Vithamine B12 e fumaneha ka tlhaho lijong tsa liphoofolo tse kang tlhapi, nama, likhoho, mahe, lebese le lihlahisoa tsa lebese. Vithamine B12 hangata ha e eo lijong tsa limela. Lijo-thollo tse matlafalitsoeng tsa lijo tsa hoseng ke mohloli o fumanehang habonolo oa vithamine B12. Vithamine e fumaneha haholo 'meleng ho tsoa ho lijo-thollo tsena bakeng sa batho ba jang nama feela. Lihlahisoa tse ling tsa tomoso li na le vithamine B12.

U ka fumana likhothaletso tsa vithamine B12 ka ho ja lijo tse fapaneng ho kenyelletsa:

• Nama ea 'mele (sebete sa nama ea khomo)
• Shellfish (clams)
• Nama, likhoho, mahe, lebese le lijo tse ling tsa lebese
• Lijo-thollo tse ling tse matlafalitsoeng tsa hoseng le tomoso ea phepo

Ho fumana hore na vithamine B12 e kentsoe sehlahisoa sa lijo, sheba karolo ea 'nete ea phepo e nepahetseng lebokoseng la lijo.

'Mele o monya vithamine B12 mehloling ea liphoofolo hantle ho feta mehloli ea limela. Mehloli ea vithamine B12 eo e seng ea liphoofolo e na le palo e fapaneng ea B12. Ha ho nahanoe hore ke mohloli o motle oa vithamine.

Ho haella ha vithamine B12 ho etsahala ha 'mele o sa fumane kapa o sa khone ho monya vithamine e ngata eo' mele o e hlokang.

Khaello e hlaha ho batho ba:

• Ba ka holimo ho lilemo tse 50
• Latela lijo tsa meroho kapa vegan
• U kile ua buuoa ka mpeng kapa ka maleng, joalo ka ts'ebetso ea ho theola boima ba 'mele
• E-na le maemo a silang lijo joalo ka lefu la celiac kapa lefu la Crohn

Bua le mofani oa tlhokomelo ea bophelo mabapi le ho noa vithamine B12.

Maemo a tlase a B12 a ka baka:

• Khaello ea mali
• Phokolo ea mali e tšabehang
• Ho lahleheloa ke botsitso
• Ho ba lerootho kapa ho hlohlona matsohong le maotong
• Bofokoli

Mokhoa o motle oa ho fihlela vithamine B12 ea 'mele oa hau ke ho ja lihlahisoa tse fapaneng tsa liphoofolo.

Tlatsetso ea vithamine B12 e ka fumanoa ho tse latelang:

• Hoo e ka bang li-multivitamine tsohle. Vithamine B12 e monya 'mele hantle ha e nooa le livithamini tse ling tsa B, tse kang niacin, riboflavin, vithamine B6 le magnesium.
• Mofuta oa lengolo la ngaka la vithamine B12 o ka fanoa ka ente kapa joaloka nko ea nko.
• Vithamine B12 e boetse e fumaneha ka sebopeho se qhibilihang tlasa leleme (lipuo tse ngata).

Recommended Dietary Allowance (RDA) ea livithamini e bonts'a hore na vithamine e 'ngoe le e' ngoe eo batho ba bangata ba lokelang ho e fumana letsatsi le letsatsi e kae. RDA ea livithamini e ka sebelisoa e le lipheo tsa motho ka mong.

Hore na o hloka vithamine e kae ho latela lilemo tsa hau le thobalano. Lintho tse ling, joalo ka ho ima le mafu, le tsona li bohlokoa. Basali ba imeng kapa ba anyesang ba hloka chelete e ngata. Botsa mofani oa hau hore na ke chelete e kae eu loketseng.

Ho ja lijo tsa vithamine B12:

Masea (ho ja lijo tse lekaneng)

• Likhoeli tse 0 ho isa ho tse 6: li-micrograms tse 0,4 ka letsatsi (mcg / letsatsi)
• Likhoeli tse 7 ho isa ho tse 12: 0.5 mcg / letsatsi

Bana

• Lilemo tse 1 ho isa ho tse 3: 0,9 mcg / letsatsi
• Lilemo tse 4 ho isa ho tse 8: 1.2 mcg / letsatsi
• Lilemo tse 9 ho isa ho tse 13: 1.8 mcg / letsatsi

Bacha le Batho ba baholo

• Ba batona le ba batšehali ba lilemo li 14 le ho feta: 2.4 mcg / ka letsatsi
• Bacha le basali ba baimana: 2.6 mcg / ka letsatsi
• Bacha le basali ba anyesang: 2.8 mcg / ka letsatsi

Cobalamin; Cyanocobalamin

• Melemo ea vithamine B12
• Mohloli oa vithamine B12

Mason JB. Li-vithamine, sala morao liminerale le li-micronutrients tse ling. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: khaolo ea 218.

Salwen MJ. Li-vithamine le ho latela likarolo. Ka: McPherson RA, Pincus MR, bahlophisi. Henry's Clinical Diagnosis le Tsamaiso ka Mekhoa ea Laboraro. La bo23 la ed. St Louis, MO: Elsevier; 2017: khaolo ea 26.