Ukungabi namavithamini kokudla kuholela ku-hypovitaminosis. Izimpawu zingukuthi: ukulala, ukukhathala okusheshayo, ukungabikho kwengqondo, amakhaza amaningi, isikhumba, izinwele nezipikili ziwohloka.
Amavithamini avame ukuhlukaniswa ngezigaba ezimbili: ama-fat soluble nama -soluble . Amavithamini ama-Vitamin C, P no-B ayenzibilika amanzi. Umzimba womuntu ugcina amavithamini anamafutha amaningi, kepha awekho amavithamini angencibilika emanzini, ngakho-ke ukudla okudingekayo kuyadingeka. Noma kunjalo, kunevithamini elilodwa elingencibilika kwamanzi, elikwazi ukuqoqa umzimba - yi-vitamin B12 - cyanocobalamin, into ewusizo kuphela equkethe i-cobalt. Kodwa-ke, ayitholi emafutheni, kodwa esibindi, izinso, amaphaphu kanye nesipere.
Ukuntuleka kwevithamini B12 kuholela ekuphazamiseni kwemizwa, ukukhubazeka kwemisipha. Uhlanganyela ekwenzeni ukwakheka kwamangqamuzana egazi abomvu, kuyadingeka ekwenzeni umzimba wonke ngamaseli abomvu obomvu nge-oxygen, kuthuthukisa inkumbulo kanye nokukwazi ukufunda, kuqinisa amathambo, kuvuselela umzimba. Ngaphezu kwalokho, le vithamini iyadingeka ukuze kufakwe amanye amavithamini B.
Ukuze ulahlekelwe isisindo, i-vitamin B12 inendima ebalulekile ewusizo. Ukuze i-carnitine, okuthiwa i-quasivitamin, ukuba khona kwe-vitamin B12 emzimbeni kunesidingo esanele. Le quasi-vithamini ibhekene nokuthutha kwama-molecule e-fat to mitochondria, lapho amafutha eguqulwa abe amandla. I-Carnitine iyadingeka ukuze i-oxydation yamafutha, futhi ngenxa yalokho, isisindo sokulahleka.
Iyini i-vitamin B12?
I-Vitamin B12 ayitholakali emzimbeni, kufanele itholakale ekudleni, i-vitamin complexes noma izithasiselo eziphilayo ezisebenzayo, kodwa ukusetshenziswa kokudla kwemvelo kuletha izinzuzo eziningi kunezithasiselo ezifakelwayo. Inani elikhulu levithamini B12 litholakala ekudleni kwezilwane, ikakhulukazi esibindi. Izidlo ezinjenge-octopus, ama-crabs, i-salmon, i-mackerel ne-cod, nazo zinokuqukethwe okuphezulu kwaleli vithamini.
Inyosi, inyama yengulube, inyama yegundane kanye nenogwaja ingagcwalisa kalula isidingo somzimba se-vitamin B12, njengokweshizi, amaqanda ezinkukhu kanye nemikhiqizo yobisi, ikakhulukazi ukhilimu omuncu.
Abacwaningi abaningi bathi ukudla kwemifino akuqukethe le vithamini nhlobo, ukuthi yakha ngenxa yomsebenzi obalulekile wama-bacteria futhi ngakho-ke izitshalo zinevithamini B12. Kubalulekile ukuphawula ukuthi izazi zezilwane nabalandeli bezilwane zemifino, njengendlela yokuphila yokuphila empandeni abavumelani nalokhu. Bakholelwa ukuthi imifino nemifino ziphansi kakhulu kokuqukethwe kwezimpawu ze-vitamin B12 zezilwane, kepha kusekhona kuzo eziningi ezanele. Isipinashi, i- sea kale , u-anyanisi ohlaza okwesibhakabhaka, i-soy kanye ne-lettuce yimithombo yemifino ye-vitamin B12.
I-Vitamin B12 igcinwa ekudleni lapho ishisa futhi igcinwa. Ibulala ilanga kuphela, ngakho-ke gcina ukudla endaweni emnyama.
Imiphumela emibi ye-vitamin B12
Umthamo wansuku zonke we-vitamin B12 3 μg, wanda
Ukunganaki kokumuncwa nokuqukethwe kwe-vitamin B12 emzimbeni kuyathinta ukudla kwamaphilisi, ama-hormone neminye imithi.
Amavithamini ayenamanzi ahlunga amanzi akhishwa kalula emzimbeni ngezinso, kodwa ukwehla izinga levithamini B12 egazini kuthatha isikhathi. Gwema ukusetshenziswa ngokweqile kwamavithamini noma izithako zokudla eziqukethe i-vitamin B12.