Lijo tse nang le vithamine B12 e ngata

Litaba

• Lethathamo la lijo tse nang le vithamine B12 e ngata
• Mefuta ea vithamine B12 le ho monya mala
• Batho ba kotsing ea ho holofala
• Vithamine B12 le Lijalo tsa limela
• Palo e khothalletsoang ea vithamine B12
• Ho feta vithamine B12

Lijo tse nang le vithamine B12 haholo-holo ke tsa liphoofolo, tse kang tlhapi, nama, mahe le lihlahisoa tsa lebese, 'me li etsa mesebetsi e kang ho boloka metabolism ea methapo, sebopeho sa DNA le tlhahiso ea lisele tse khubelu tsa mali tse phetseng hantle. mali, ho thibela phokolo ea mali.

Vithamine B12 ha e eo lijong tsa semela, ntle le haeba li tiisitsoe ka eona, ke hore, indasteri ka boomo e eketsa B12 lihlahisoa tse kang soya, nama ea soya le lijo-thollo tsa hoseng. Ka hona, batho ba nang le phepo ea vegan ba lokela ho hlokomela ts'ebeliso ea B12 ka lijo tse matlafalitsoeng kapa ka ts'ebeliso ea litlatsetso.

Lethathamo la lijo tse nang le vithamine B12 e ngata

Tafole e latelang e bonts'a palo ea vithamine B12 ho 100 g ea lijo ka 'ngoe:

Vithamine B12 e teng ka tlhaho ka bongata bo bonyenyane haholo, ke ka lebaka leo e lekantsoeng ka li-micrograms, e leng makhetlo a 1000 ka tlase ho milligram. Tšebeliso ea eona e khothalletsoang batho ba baholo ba phetseng hantle ke 2.4 mcg ka letsatsi.

Vithamine B12 e kenella ka maleng mme e bolokoe haholo sebeteng. Ka hona, sebete se ka nkuoa e le se seng sa mehloli ea mantlha ea phepo ea vithamine B12.

Mefuta ea vithamine B12 le ho monya mala

Vithamine B12 e teng ka mefuta e mengata mme hangata e hokahana le cobalt ea diminerale. Sehlopha sena sa mefuta ea B12 se bitsoa cobalamin, 'me methylcobalamin le 5-deoxyadenosylcobalamin ke mefuta ea vithamine B12 e sebetsang ho metabolism ea motho.

E le hore e kenngoe hantle ke mala, vithamine B12 e hloka ho tima liprotheine ka ts'ebetso ea lero la ka mpeng. Kamora ts'ebetso ena, e monyela qetellong ea leile hammoho le ntho e kahare, ntho e hlahisoang ke mpa.

Batho ba kotsing ea ho holofala

Ho hakanngoa hore hoo e ka bang 10 ho isa ho 30% ea batho ba tsofetseng ba sitoa ho monya vithamine B12 hantle, ho etsa hore ho hlokahale ho sebelisa li-supplement ho li-capsules tsa vithamine B12 ho thibela mathata a kang phokolo ea mali le ts'ebeliso ea methapo.

Ntle le moo, batho ba entseng opereishene ea bariatric kapa ba sebelisang lithethefatsi tse fokotsang asiti ea ka mpeng, joalo ka Omeprazole le Pantoprazole, le bona ba na le bothata ba ho noa vithamine B12.

Vithamine B12 le Lijalo tsa limela

Batho ba nang le phepo ea meroho ba thatafalloa ho ja vithamine B12 e lekaneng. Leha ho le joalo, batho ba jang limela ba kenyelletsang mahe le lihlahisoa tsa lebese lijong tsa bona ba tloaetse ho boloka maemo a matle a B12 'meleng, ka hona ha ho na tlhoko ea tlatsetso.

Ka lehlakoreng le leng, vegans hangata e hloka ho nka li-supplement tsa B12, ntle le ho eketsa ts'ebeliso ea lijo-thollo tse kang soya le lihlahisoa tse matlafalitsoeng ke vithamine ena. Lijo tse matlafalitsoeng ka B12 li tla ba le letšoao lena lebokoseng, li bonts'a palo ea vithamine tlhahisoleseling ea phepo ea sehlahisoa.

Ho bohlokoa ho hopola hore tlhahlobo ea mali ha se metha e metle ea B12, hobane e ka ba e tloaelehileng maling, empa e haelloa ke lisele tsa 'mele. Ntle le moo, ha vithamine B12 e bolokiloe sebeteng, ho ka nka lilemo tse 5 hore motho a qale ho ba le matšoao a khaello ea vithamine B12 kapa ho fihlela liteko li fetotse sephetho, joalo ka ha 'mele o tla qala ho sebelisa B12 e neng e bolokiloe pele.

Palo e khothalletsoang ea vithamine B12

Palo ea vithamine B12 e khothalletsoang e fapana ho latela lilemo, joalo ka ha ho bontšitsoe ka tlase:

• Ho tloha likhoeling tse 0 ho isa ho tse 6 tsa bophelo: 0.4 mcg
• Ho tloha likhoeling tse 7 ho isa ho tse 12: 0.5 mcg
• Ho tloha ho 1 ho isa ho lilemo tse 3: 0.9 mcg
• Ho tloha lilemong tse 4 ho isa ho tse 8: 1.2 mcg
• Ho tloha lilemong tse 9 ho isa ho tse 13: 1.8 mcg
• Ho tloha lilemong tse 14 ho ea pele: 2.4 mcg

Hammoho le limatlafatsi tse ling tse kang tšepe le folic acid, vithamine B12 e bohlokoa ho thibela phokolo ea mali. Bona le lijo tse nang le tšepe e ngata bakeng sa phokolo ea mali.

Ho feta vithamine B12

Ho ba le vithamine B12 e ngata 'meleng ho ka baka liphetoho tse nyane ka spleen, liphetoho ho li-lymphocyte le ho eketseha ha li-lymphocyte. Sena ha sea tloaeleha haholo, hobane vithamine B12 e mamelloa hantle ke 'mele, empa e ka etsahala haeba motho a nka li-supplement tsa vithamine B12 ntle le taolo ea bongaka.