Vitamine B12 nintungamubiri zamazi zikenerwa mumazi menshi akenewe mumubiri wawe.
Igipimo cyiza cyavitamine B12biratandukanye ukurikije igitsina cyawe, imyaka, nimpamvu zo kubifata.
Iyi ngingo irasuzuma ibimenyetso byihishe inyuma ya dosiye isabwa kuri B12 kubantu batandukanye no gukoresha.
Vitamine B12 nintungamubiri zingenzi zigira uruhare runini mubikorwa byinshi byumubiri wawe.
Birakenewe kugirango habeho umusaruro utukura wamaraso atukura, gukora ADN, imikorere yimitsi, na metabolism.
Vitamine B12 igira kandi uruhare runini mu kugabanya urugero rwa aside amine yitwa homocysteine, urwego rwinshi rukaba rwaragize uruhare mu bihe bidakira nk'indwara z'umutima, ubwonko, na Alzheimer.
Byongeye kandi, vitamine B12 ni ngombwa mu gutanga ingufu.Ariko, kuri ubu nta kimenyetso cyerekana ko gufata inyongera ya B12 byongera ingufu mubantu badafite iyi ntungamubiri.
Vitamine B12 iboneka cyane mu bikomoka ku nyamaswa, harimo inyama, ibiryo byo mu nyanja, ibikomoka ku mata, n'amagi.Yongeyeho kandi mubiribwa bimwe na bimwe bitunganijwe, nk'amata y'ibinyampeke n'amata atari amata.
Kuberako umubiri wawe ushobora kubika B12 mumyaka itari mike, kubura B12 gukabije ntibisanzwe, ariko kugeza kuri 26% byabaturage barashobora kubura buke.Igihe kirenze, kubura B12 birashobora gutera ingorane nko kubura amaraso, kwangirika kwimitsi, numunaniro.
Kubura Vitamine B12 birashobora guterwa no kutabona vitamine ihagije binyuze mumirire yawe, ibibazo byo kuyifata cyangwa gufata imiti ibangamira iyinjira ryayo.
Ibintu bikurikira birashobora kugutera ibyago byinshi byo kutabona bihagijevitamine B12bivuye mu mirire yonyine:
- kuba arengeje imyaka 50
- Indwara ya gastrointestinal, harimo n'indwara ya Crohn n'indwara ya celiac
- kubaga inzira yigifu, nko kubaga ibiro cyangwa kuvura amara
- metformin n'imiti igabanya aside
- ihinduka ryimiterere yihariye, nka MTHFR, MTRR, na CBS
- kurya buri gihe ibinyobwa bisindisha
Niba ufite ibyago byo kubura, gufata inyongera birashobora kugufasha guhaza ibyo ukeneye.
Icyifuzo
Gusabwa gufata buri munsi (RDI) kuri vitamine B12 kubarengeje imyaka 14 ni 2,4 mcg.
Ariko, urashobora gufata byinshi cyangwa bike, ukurikije imyaka yawe, imibereho yawe, nibihe byihariye.
Menya ko ijanisha rya vitamine B12 umubiri wawe ushobora gukuramo inyongeramusaruro ntabwo ari mwinshi - byagereranijwe ko umubiri wawe winjiza mcg 10 gusa ya 500-mcg ya B12.
Hano hari ibyifuzo bya dosiye ya B12 mubihe byihariye.
Abakuze bari munsi yimyaka 50
Kubantu barengeje imyaka 14, RDI ya vitamine B12 ni 2,4 mcg.
Abantu benshi bujuje ibyo basabwa binyuze mumirire.
Kurugero, niba wariye amagi abiri mugitondo (1,2 mcg ya B12), garama 3 (garama 85) za tuna kumanywa (2,5 mcg ya B12), na garama 3 (garama 85) zinka zokurya (1.4 mcg ya B12) ), wakoresha ibirenze inshuro ebyiri B12 ukeneye buri munsi.
Kubwibyo, kuzuza B12 ntabwo byemewe kubantu bafite ubuzima bwiza muriki cyiciro.
Ariko, niba ufite kimwe mubintu byasobanuwe haruguru bikubangamiravitamine B12gufata cyangwa kwinjizwa, urashobora gushaka gutekereza gufata inyongera.
Abakuze barengeje imyaka 50
Abantu bakuze bakunze kwibasirwa na vitamine B12.Mugihe ugereranije abakiri bato bakuze babuze muri B12, abagera kuri 62% byabantu bakuru barengeje imyaka 65 bafite amaraso meza yintungamubiri.
Mugihe ugenda usaza, umubiri wawe mubisanzwe ukora aside igifu hamwe nibintu byinjira - byombi bishobora kugira ingaruka kuri vitamine B12.
Acide yo mu gifu irakenewe kugirango vitamine B12 iboneka mubisanzwe mu biryo, kandi harakenewe ikintu cyinjira kugirango cyinjire.
Bitewe n’ibi byago byo kwandura nabi, Ishuri Rikuru ry’Ubuvuzi rirasaba ko abantu bakuru barengeje imyaka 50 bahura na vitamine B12 nyinshi bakeneye binyuze mu nyongeramusaruro no mu biribwa bikomeye.
Mu bushakashatsi bwibyumweru 8 mubantu 100 bakuze, hiyongereyeho 500 mcg ya vitamine B12 byagaragaye ko bisanzwe B12 muri 90% byabitabiriye.Umubare munini wa mcg 1.000 (1 mg) urashobora gukenerwa kuri bamwe.
INCAMAKE
Kunywa neza vitamine B12 biratandukanye bitewe n'imyaka, imibereho, hamwe nimirire.Icyifuzo rusange kubantu bakuru ni 2,4 mcg.Abakuze bakuze, kimwe n'abagore batwite n'abonsa, bakeneye dosiye nyinshi.Abantu benshi bahaza ibyo bakeneye binyuze mumirire yonyine, ariko abakuze, abantu barya ibiryo bikomoka ku bimera, hamwe nabafite ikibazo cyigifu barashobora kungukirwa ninyongera, nubwo ibipimo bitandukanye bitewe nibyifuzo byabo.
Igihe cyo kohereza: Gicurasi-24-2022