I-Cyanocobalamin, noma i-vitamin B12, ayitholakali emzimbeni womuntu, kodwa nokho nsuku zonke kufanele sidle okuthile, noma ngabe kuncane kakhulu (kuphela ngu-0.0003 mg) yalesi sici. Kuyinto ebaluleke kakhulu ekusebenzeni kwe-metabolism, inesibopho somsebenzi wobuchopho nesistimu yezinzwa, isivikela ekucindezelekeni nakwezinye izimo ezingokomzwelo ezingathandeki, kulawula ukucindezeleka kwegazi, kulungise ama-deposit amafutha. Inani eliningi lempahla esingayithola ekudleni, kodwa lokhu kufanele ukwazi ukuthi yini ngempela i- vitamin B12 equkethe ukuze ukhiphe ukudla kwakho ngendlela efanele.
Yini equkethe i-vitamin B12?
Umkhiqizo onomhlahlandlela ophezulu kakhulu we-cyanocobalamin yisibindi, kodwa hhayi ingulube, kodwa yenkomo noma inyama. Ama-gramu angama-20 kuphela kulokhu kudla okwanele ukuhlinzeka ngokudla kwansuku zonke kwamavithamini. Ochwepheshe batusa ukuthi nakuba kabili ngesonto kunesibindi sabomama abazayo abadinga ukwanda kwevithamini B12, kufanele futhi kudliwe yizingane.
Omunye umthombo ocebile we-cyanocobalamin yizinhlanzi, ikakhulukazi i-herring, i-sardine ne-saumon, kanye nezinye izilwane zasolwandle, ikakhulukazi ama-crabs. Ukumboza ukungabi khona kwamavithamini kuzokwanela amagremu amancane ama-100.
Yikuphi okunye ukudla okuvela emfuyweni i-vitamin B12 okuqukethe?
Phakathi kweminye imikhiqizo lapho kubonakala khona isakhi esibaluleke kakhulu sezinto eziphilayo, kubalulekile ukukhuluma ngobisi, i-cottage shizi, ukhilimu omuncu, i-kefir kanye ne-cheeses. Emanzini avamile walesi sici akusikho okuningi, kwimikhiqizo yobisi obubomvu equkethe kancane kancane. Ngakho-ke, uma uzidla njalo, mhlawumbe nsuku zonke, ukuntuleka kwevithamini B12 emzimbeni wakho ngeke kusongele ngqo. Kodwa ukusetshenziswa kwabachwepheshe be-cheese batusa ukuthi ukudla kungalinganiselwe izikhathi ezintathu ngesonto, okuhlukile kungenziwa kuphela ushizi usawoti kanye no-calorile shizi ushizi.
Yikuphi ukudla okutshalayo okuqukethe i-vitamin B12?
Ukudla kwesitshalo se-cyanocobalamin kunezincane kakhulu, ngakho-ke ukulahlekelwa kwayo kuvame ukutholakala yizilimo zemifino . Noma kunjalo, imikhiqizo enjalo akufanele ihlehliswe. Bangakwazi ukulinganisa ngokuphelele ukudla kwabo kwansuku zonke. Umthombo we-vitamin B12 ungaba nesinkwa esingakolweni kanye namabele okusuka kuwo wonke okusanhlamvu. Futhi usizo oluhle luyoba izitsha ngokufaka imifino enamagatsha: isipinashi, i-ulethisi, anyanisi oluhlaza - nabo bathelela inani elithile le-cyanocobalamin.