Vitamini B 12 is cobalamin, chimwe chezvinhu zvinokosha zvehutano hwevanhu. Nhamba yayo yemazuva ose inongova 3 mcg, asi kunze kwayo iyo inowanzogadzirisa ropa, maitiro emasetolism, protein metabolism uye nyika yenheyo haigoni. Cobalamin inofanirwa pakusikwa kweMNA molecules, uye inonzi synthesis of amino acids.
Izvi zvinogadziriswa nemvura uye muviri unokwanisa kuzviunganidza, izvo zvinozviparadzanisa kubva kune mamwe mavitamini kubva muboka. Mavhithamini B 12 anowanikwa zvikuru muropa, itsvo, mapapu uye spleen.
Kushandiswa kwevitamini B 12
Zvinofanira kuonekwa kuti vitamini B12 inoshanda pamwe chete ne folic acid uye kusakosha kwechimwe chinhu chinokonzerwa nekushaya ropa, kusava nehanya, kushaya simba kwemuviri.
Kushandiswa kwevhitamini B12 kwakakura kwazvo, sekuraira, inorayirwa kurapwa kwehutachiwana hwezvirwere, zvirwere zvehurongwa hwemagetsi nemapfupa, kusuruvara, uyewo kuvandudza mamiriro ose emuviri, vhudzi, ganda uye misumari.
Muviri womunhu haugadziri mavitamini aya, naizvozvo zvinokosha kuigamuchira nguva dzose kubva pakudya. Vitamini B 12 inowanikwa, sekutonga, mumiti yemhuka yakabva. Vashandi vezvokudya vanobvumirana kuti kana vitamini B12 iri muzvokudya zvemiti yakabva. Vamwe vanoti hazvisipo zvachose, zvimwe izvo vitamini B12 iripo mumiti, asi mune zviduku zvishoma kudarika mhuka dzekudya. Nokudaro chisarudzo umo kudya kune vitamini B12 kunotarisa zvakanyanya pamusoro pekuti iwe uri nyama-kudya kana kugutsikana zvinomera kune zvinowanikwa mune zvesayenzi.
Nhamba yezvikwereti zvine zvakanakisisa zve vitamini B12:
- chiropa chechingwa - 60 mcg, pork - 30 mcg, chicken - 17 mcg;
- hove uye hove kubva kune 10 kusvika ku20 mcg;
- murwi nyama - 4.5 mcg;
- nyuchi - 2.7 mkg;
- nguruve negwayana - 2 mcg;
- cheeses kubva 0.5 kusvika 1.5 mcg;
- mazai mazai nemishonga yemiti - 0.5 mkg.
Kubva pane zvigadzirwa zvemiti zvinotevera
Kusangana nemamwe madhiragi uye kudarika kwevhitamini B 12
Kunyanya kwemishonga yemadhimoni , diuretics uye diuretics inobatsira kushambidza vitamini B12 kubva mumuviri. Uyewo zvisina kunaka pane zviri mumutumbi we vitamini iyi zvinokanganisa potassium.
Kuwedzeredza kwevhithamini B12 kunogona kutungamirira kune zvinetso zvemwoyo yematokari, kunetseka kudarika, kuora mwoyo kwechiropa nepascreas mabasa, dutu uye musoro.