Vitamini B12: chowonadi ndi nthano

Pakuchepa kwa vitamini B12 m'thupi la omwe amadya zamasamba ndi zotsatira zake, nkhani yopitilira imodzi idamangidwa ndi mikangano mokomera kudya nyama. Zachidziwikire, vitamini iyi imagwira ntchito yofunika kwambiri pakugwira ntchito kwamanjenje, chimbudzi, kaphatikizidwe kamafuta ndi chakudya, ndikugawanika kwa maselo, pomaliza. Ndipo imapezeka makamaka muzakudya za nyama ndi offal. Koma kodi kuwakana kumaphatikizapo kupereŵera kwake ndi zotsatira zake zowopsa kwa thupi monga kuwonongeka kwa maso, kupweteka mutu kosalekeza ndi kuchepa kwa magazi m’thupi? Zikuwoneka kuti funsoli likhoza kuyankhidwa mosakayikira, koma pokhapokha mutamvetsetsa zonse.

Zomwe muyenera kudziwa zokhudza vitamini B12

Mwazinthu zovuta zamagetsi, ili ndiye dzina la mitundu iwiri yamolekyulu ya cobalamin, mwanjira ina, zinthu zomwe zili ndi cobalt. Chifukwa chake dzina lomwe adamupatsa madokotala - cyanocobalamin. Zowona, anthu nthawi zambiri amamutcha "vitamini wofiira"Mwa kufanana ndi magwero a chinthu ichi m'thupi - chiwindi ndi impso za nyama.

Vitamini B12 idakambidwa koyamba mu 1934, pomwe madokotala atatu aluso ku Harvard, George Maycot, George Will ndi William Parry Murphy, adalandira Mphotho ya Nobel chifukwa chopeza mankhwala. Pambuyo pake kunapezeka kuti ndiyonso imodzi mwa mavitamini okhazikika kwambiri, omwe amasungidwa bwino muzakudya ngakhale atatenthedwa kwambiri, pophika, mwachitsanzo. Ngakhale ziyenera kuvomerezedwa kuti zimawopa kuwala ndi madzi, komabe, popita nthawi, imatha kudziunjikira m'ziwalo zina zathupi lathu - impso, mapapo, ndulu ndi chiwindi. Ndi chifukwa cha ichi kuti zizindikiro zoyambirira zakusowa kwa vitamini B3 mu zakudya sizimawoneka nthawi yomweyo, koma pambuyo pa zaka 12 - 2. Komanso, apa, tikulankhula osati zamasamba zokha, komanso za omwe amadya nyama.

Udindo wake ndi uti

Osamasuka mutaphunzira za kuthekera kwa thupi kudziunjikira vitamini B12. Kungoti chifukwa mutha kuwunika momwe imakhalira m'njira imodzi yokha, yomwe imangodutsa kupenda kwapadera. Ndipo ndi bwino ngati awonetsa kuti zonse zili bwino, chifukwa mwachizolowezi vitamini iyi imagwira ntchito zingapo zofunika:

• kumalepheretsa chitukuko ndi kuchepa kwa chitetezo chokwanira chifukwa chopanga mwachangu maselo ofiira m'mafupa ndikusunga mulingo woyenera wa hemoglobin m'magazi;
• amayang'anira ntchito ya ziwalo za hematopoietic;
• kuyang'anira thanzi la ziwalo zoberekera za amuna ndi akazi;
• zimakhudza kaphatikizidwe mapuloteni, mafuta ndi chakudya;
• kumawonjezera kumwa kwa oxygen ndi maselo pakagwa hypoxia;
• imalimbikitsa kukula kwa mafupa;
• imayambitsa ntchito yofunikira ya maselo a msana wam'mimba, motero, pakukula kwa minofu;
• imakhala ndi mulingo woyenera;
• bwino chikhalidwe cha khungu ndi tsitsi ndi kupewa dandruff;
• zimakhudza magwiridwe antchito amanjenje. Chifukwa chake, ntchito yolumikizidwa bwino ya ziwalo zonse, kuphatikiza ubongo, komanso kukhala bwino kwa munthu zimadalira iye. Pankhaniyi, tikulankhula zakusowa kwa tulo matenda, irritability, kuyiwala, aakulu kutopa.

Kugwiritsa ntchito mitengo

Momwemonso, 09 ng / ml ya vitamini B12 iyenera kupezeka m'magazi. Pachifukwa ichi, malinga ndi malingaliro a madokotala athu, munthu wamba amafunikira mavitamini osachepera 3 a vitamini patsiku. Kuphatikiza apo, chiwerengerochi chikhoza kukulirakulira ndimasewera olimba, kutenga pakati ndi kuyamwitsa. Mwanayo amafunikira pang'ono - mpaka 2 mcg patsiku. Nthawi yomweyo, Germany ndi mayiko ena ali ndi malingaliro awo pazofunikira za tsiku ndi tsiku za vitamini B12. Amakhulupirira kuti 2,4 μg zokha ndizokwanira munthu wamkulu. Koma zikhale momwe zingakhalire, udindo wake ndiwofunika kwambiri, motero kuwonetsetsa kuti umalowa mthupi ndikofunikira kwambiri. Kodi zamasamba zingachite bwanji izi? Zikhulupiriro zambiri zimayandikira funso ili.

Zikhulupiriro za Vitamini B12

Vitamini B12 amadziwika kuti ndi imodzi mwazovuta kwambiri. Zowonadi, ngati zomwe zili pamwambazi sizikutsutsidwa konse ndi akatswiri komanso akatswiri, ndiye kuti njira zopezera, malo ophatikizira, magwero oyambira, akukambilana bwino. Maganizo a aliyense ndi osiyana, koma chowonadi, monga machitidwe akuwonetsera, chili pakati. Koma zinthu zoyamba poyamba.

• Nthano 1… Muyenera kudya zakudya zokhala ndi vitamini B12 kuti musadziwe kusowa kwake.

Ndi anthu ochepa okha omwe amadziwa kuti kukula kwa mavitamini B12 pakadutsa vitamini B20 kumatha kutenga zaka 12. Ndipo mfundoyi sikuli m'malo osungira thupi, koma mwachilengedwe, omwe madokotala amawatcha kuti kufalikira kwa enterohepatic. Apa ndipamene vitamini B10 imatulutsidwa mu ndulu ndikubwezeretsanso thupi. Kuphatikiza apo, pankhaniyi, kuchuluka kwake kumatha kufikira 12 mcg patsiku. Kuphatikiza apo, njirayi imapatsa mavitamini ndi ndiwo zamasamba mavitamini B2 ambiri kuposa chakudya. Pofotokoza zonsezi pamwambapa, tiyenera kudziwa kuti kusowa kwa mavitamini kumatha kuchitika zaka ziwiri - 3 osati chifukwa chokana chakudya chokhala ndi vitamini B12, koma chifukwa chakulephera kwa kufalitsa kwa enterohepatic. Ndipo zonse zikhala bwino, nthano yotsatira yokha ndi yomwe imatuluka pano.

• Nthano 2… Vitamini B12 siyofunika, popeza kufalitsa kwa enterohepatic kumagwira bwino ntchito mthupi

Mawuwa ndi olakwika chifukwa choti zinthu zina zimakhudzanso zomwe zafotokozedwa pamwambapa, monga: calcium, protein ndi cobalt yomwe imalowa mthupi ndi chakudya, komanso matumbo. Kuphatikiza apo, mutha kungowonetsetsa kuti zonse zili bwino polemba mayeso oyenera pafupipafupi.

• Nthano 3… Vitamini B12, yomwe imapangidwa m'mimba ndi m'matumbo, siyosakanikirana

Malinga ndi Dr. Virginia Vetrano, nthano iyi idabadwa zaka zambiri zapitazo, pomwe asayansi adatsimikiza kuti izi zidapangidwa kuti ndizotsika kwambiri m'matumbo, chifukwa chake sizimatha kuyamwa. Pambuyo pake, adachotsedwa bwino pochita kafukufuku woyenera ndikuwonetsa zosiyana. Chodabwitsachi ndikuti zaka zoposa 20 zapita kuchokera pamenepo. Zotsatira za kafukufukuyu zidasindikizidwa m'mabuku angapo asayansi, mwachitsanzo, m'buku la "Human Anatomy and Physiology" lolembedwa ndi Marieb, koma nthano, yomwe masiku ano ndi nthano chabe yasayansi, idakalipobe.

• Nthano 4… Vitamini B12 amapezeka mwa nyama mankhwala

Izi sizowona pachifukwa chimodzi chosavuta: palibe zakudya padziko lapansi zomwe zili ndi vitamini B12 kale. Kungoti vitamini B12 ndi zotsatira za kuyamwa kwa cobalt ndi thupi. Amapangidwa m'matumbo ang'onoang'ono ndi mabakiteriya am'mimba. Komanso, Dr. Vetrano akuti coenzymes yogwira ya mavitamini omwe amapezeka ndi omwe amapezeka pakamwa, kuzungulira mano ndi matumbo, komanso m'makola m'munsi mwa lilime, m'mphuno, komanso kumtunda. Izi zimapangitsa kuti titsimikizire kuti kuyamwa kwa coenzymes B12 kumatha kuchitika osati m'matumbo ang'onoang'ono okha, komanso mu bronchi, ezophagus, pakhosi, pakamwa, pamatumbo, pamapeto pake.

Kuphatikiza apo, ma coenzymes a vitamini B12 apezeka komanso, mitundu ina yamasamba, zipatso ndi ndiwo zamasamba. Ndipo ngati mumakhulupirira Bukhu Lathunthu la mavitamini a Rhodal, amapezekanso muzinthu zina. Dziweruzireni nokha: "B-complex ya mavitamini imatchedwa zovuta, chifukwa ndi kuphatikiza kwa mavitamini ogwirizana, omwe nthawi zambiri amapezeka muzinthu zomwezo."

• Nthano 5… Kulephera kwa Vitamini B12 kumangopezeka mwa nyama

Maziko a kubadwa kwa nthano iyi, kumene, ndikukana nyama. Komabe, malinga ndi Dr. Vetrano, mawuwa sikuti amangotsatsa malonda. Chowonadi ndi chakuti vitamini B12 yoperekedwa ndi chakudya imatha kuphatikizidwa pokhapokha itaphatikizidwa ndi enzyme yapadera - Internal factor, kapena Castle's factor. Omalizawa amapezeka m'matumbo am'mimba. Chifukwa chake, ngati pazifukwa zina sichikupezeka pamenepo, zokoka sizingachitike. Ndipo zilibe kanthu kuti ndi zakudya zingati zomwe zili ndi zomwe zidadya. Kuphatikiza apo, kuyamwa kumatha kukhudzidwa ndi maantibayotiki, omwe sangapezeke mu mankhwala okha, komanso mkaka ndi nyama. Komanso utsi wa mowa kapena ndudu, ngati munthu amamwa mowa mwauchidakwa kapena kusuta, nthawi zambiri zimakhala zovuta.

Musaiwale kuti vitamini B12 ili ndi vuto limodzi - imatha kuwonongedwa mopitilira muyeso wa acidic kapena zamchere. Izi zikutanthauza kuti asidi wa hydrochloric, yemwe amalowa m'mimba kukagaya nyama, amathanso kuiwononga. Kuphatikiza apo, ngati mungawonjezere mabakiteriya obowoka pano, omwe, omwe amapezeka m'matumbo a nyama yonyansa, amawononga zopindulitsa, mutha kupeza chithunzi cha m'matumbo owonongeka omwe sangathe kugwira ntchito zake mwachindunji, kuphatikiza kuyamwa kwa vitamini B12.

• Nthano 6… Wodyera nyama aliyense azitenga ma vitamini omwe ali ndi vitamini B12 kuti iteteze kusowa kwake.

Inde, ndizotheka kuthetsa vuto la beriberi, ngati lilipo kale ndipo izi zatsimikiziridwa ndi mayeso azachipatala, mothandizidwa ndi mapiritsi apadera. Kumbukirani, komabe, kuti amapangidwa kuchokera ku mabakiteriya ofufuma kwambiri. Mwanjira ina, mtundu uwu wa malo ogulitsa mavitamini ndiwothandiza munthawi yochepa. M'tsogolomu, zidzakhala zofunikira kufikira pansi pake ndikumvetsetsa chifukwa chomwe thupi limasowa vitamini B12 komanso zomwe ziyenera kuchitidwa kuti mubwezeretse zonse pamalo amodzi.

• Nthano 7… Ngati mukukayikira zakusowa kwa vitamini B12, muyenera kuganiziranso malingaliro anu pankhani yazakudya ndikubwerera ku nyama.

Mawu awa ndi olondola pang'ono. Kungoti chifukwa pakagwa vuto m'thupi, china chake chimafunika kusintha. Zachidziwikire, izi ziyenera kuchitidwa motsogozedwa ndi dokotala woyenera yemwe angadziwe chomwe chayambitsa vutoli ndikusankha njira yolondola kwambiri yothanirana ndi vutoli. Pamapeto pake, mavitamini aliwonse, zomwe amafufuza kapena mahomoni amagwira ntchito limodzi. Izi zikutanthauza kuti nthawi zina kuti muchepetse kusowa kwa m'modzi wa iwo, muyenera kuchepetsa ena, kapena kuyamba kusala.

m'malo epilogue

Pakhala pali mikangano yokwanira komanso zabodza zokhudzana ndi vitamini B12. Koma sizinali zotsutsana ndi sayansi zomwe zidawapangitsa, koma kupanda chidziwitso chodalirika. Ndipo maphunziro a thupi la munthu ndi chikoka cha mitundu yonse yazinthu zomwe zidakhalapo zikuchitika ndipo zikuchitikabe. Izi zikutanthauza kuti mikangano yakhalapo ndipo idzawonekera. Koma musakhumudwe. Kupatula apo, ndizochepa zochepa zofunika pakukhala athanzi ndi chisangalalo: kukhala ndi moyo wolondola, kulingalira mozama pazakudya zanu ndikudzimvera nokha, kulimbitsa chidaliro kuti zonse zili bwino ndi zotsatira za mayeso oyenera!