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Imiphumela emibi ye-Vitamin b - izixazululo ezisebenzayo

Kubi yini ukuthatha uvithamini B nsuku zonke?

Ngenkathi kunconyiwensuku zonkeinani le-uvithamini B-12 yabantu abadala ngama-micrograms angu-2.4, amanani aphezulu atholakele ekhonaephephile. Umzimba wakho umunca kuphela njengoba udinga, futhi noma yikuphi okweqile kudlula emchameni wakho. Imithamo ephezulu yeuvithamini B-12, njengalezo ezisetshenziselwa ukwelapha ukusilela, zingadala: Ukuphathwa ikhanda.





Ngabe uthatha amavithamini ngaphandle kwesizathu? Yebo, leso yisihloko sokuhlolwa kwangoLwesithathu kuleli sonto. Shaya isingeniso. Association I-American Osteopathic Association yokwenza ucwaningo lweHarris oluthola ukuthi abantu baseMelika abangamaphesenti ayisishiyagalombili nesithupha bane-avitamin noma bathatha izithasiselo zokudla kanti cishe amaphesenti angamashumi amabili kuphela ahlolwe kahle ukuthi anezinkinga zokushoda kwezakhi, izithasiselo zokudla bezingadingekile.

Uvelaphi lo msangano? Ngicabanga ukuthi lokhu kukhathazeka ngamavithamini kuvela esidingweni esiqhubekayo sokwenza ngcono ukusebenza kwethu, leso sithombe somzimba esingenangqondo esiphoqelelwa kuso yonke indawo. Ngiqonde ukuthi, uma uvele ungene ku-Instagram, izinombolo ezingenangqondo abantu abanazo ziyahlanya kimi. Iningi lakho ukuhlinzekwa ngepulasitiki, i-Photoshop noma i-FaceTune, noma mhlawumbe kwesinye isikhathi izidakamizwa ezithuthukisa ukusebenza, kepha okwenziwa ngabathengisi ukuthi bakuthengisele imikhiqizo ngezimangalo ezingavunyelwe.

Ngiqonde ukuthi, kukangaki lapho ubona ukukhulisa amasosha akho omzimba, kwakha imisipha, kwakhiwa i-abs, unamahora ayisithupha wamandla aqhubekayo kwilebula? Kwenzeka ngaso sonke isikhathi futhi nginenkinga enkulu ngaso. Okungicasula kakhulu lapho ngibona ochwepheshe bezempilo beguqukela ekubeni ngongoti be-IKA. Ubhadane lwe-I lwaziwa yibo bonke ochwepheshe.



Baningi kakhulu laba ochwepheshe laphaya abafuna zonke izimpendulo, uma wonke umphakathi wesayensi unemibuzo, uvumelana nale ndoda, kunezimo ezithile lapho ubufakazi bukhombisa khona ukuthi ukwengezelwa ngamavithamini kuyasiza. Uma udokotela wakho ekutshela ukuthi unamazinga aphansi kakhulu kavithamini D, kunengqondo ukuthatha i-supplementation. Uma usebenzisa amavithamini ngenkuthalo, kunengqondo ukuthatha nawo.

Ngesikhathi sokukhulelwa, noma uma ucabanga nokukhulelwa, ngincoma iziguli zami ukuthi zithathe isengezo sangaphambi kokubeletha Ukudla Okusebenzayo, ngikhuluma nawe vegans laphaya, ngincoma ukwengezelwa kuleli cala futhi. Yima, ima, ima, ima. Kungenzeka ukuthi awunazo lezi zimo zezempilo.Udokotela akazange akutshele ukuthi uthathe isengezo sokudla.

Ngakho-ke ake singene kulokho bese sibheka ukulimala kwalokhu kungeniswa. Okokuqala, amavithamini amaningi anobufakazi obuncane bokusizakala, uma bukhona. Usebenzisa imali, kodwa wenzani? Ngicabanga ukuthi uma ufuna umchamo obiza kakhulu.

amathambo e-saris 2 ukubuyekeza



Amavithamini akunikeza isiqiniseko samanga lapho ungathi, 'O, angidingi ukudla le mifino, ngizobe ngithatha i-multivitamin. Kungcono ukuchitha isikhathi sakho nomzamo wakho uzama ukushintsha indlela ophila ngayo ngezinye izindlela ezizwakalayo. Ngokumangazayo, ngisho nezinye izithasiselo zokudla okunempilo zikhonjisiwe ukunciphisa ukusebenza kwezidakamizwa ezivame kakhulu njenge-insulin noma i-Xanax, ngakho-ke udinga ngempela ukuqaphela ukuthi akuvamile ukuthola ubuthi bamavithamini ancibilika emanzini, kepha ngamavithamini ancibilika amafutha, D, E , K, A, Ungazifaka enkingeni ngobuthi ngoba ingakha ezitolo zakho ezinamafutha.

Ingozi enkulu ngokuthatha amavithamini ayaziwa. Ngiyazi ukuthi lokho kuzwakala kuyinto exakile. Ngempela kuzwakala njengesihloko se-movie.

Cha cha. i-FDA ayikubukezi lokhu. Izinkampani akudingeki ukuthi zifakazele ukuphepha noma ukusebenza komkhiqizo abawuthengisayo.



Ngingenza isengezo sokudla khona manje, ngiwuthele kumaphilisi amancane bese ngiwugcina ku, futhi kusemthethweni ngokuphelele. Ilabhorethri yabathengi yenze izivivinyo yathola ukuthi izithako zezithako eziningi zokudla azifani nalokho okubhalwe kulebula. Izinhlanganisela zokuphathelene namafomula okunciphisa umzimba zitholakale zinobuthi esibindini.

Ukudla ngokweqile imithamo ephezulu yamavithamini athile kwandisa ingozi yomdlavuza. Iphuzu lami ngamavithamini uma udokotela wakho ekuncomela wona noma unesidingo sezokwelapha, qhubeka uwathathe. Kepha uma ufuna ukuwathatha ukukugcina uqhubeka lapho uphilile, noma unezimpawu ozimisele ukusola ngokuntuleka kwamavithamini, khuluma nodokotela wakho kuqala ngoba imvamisa akwenzeki.

Futhi njengoba noma yimuphi udokotela othembekile ezokutshela, ngenkathi sazi okuningi ngamavithamini, kunokunye okuningi esingakwazi. Noma ngubani othi unazo zonke izimpendulo uvame ukugcwala kuzo. Hlala ujabule futhi unempilo

Ngakanani i-vitamin B complex okufanele ngiyithathe nsuku zonke?

INational Institutes of Health incoma ukuthi abantu abadala bathole ama-micrograms angama-400 (mcg)nsuku zonke, ngenkathi omama abancelisa ibele badinga ama-500 mcgusuku, kanye nentsha nabesifazane abakhulelwekufanelethola ama-600 mcgusuku.5 jana. 2018 Nov.

I-ConsumerLab ibilokhu ihlola amavithamini nezithako zokudla, zonke izinhlobo zezithako zokudla ezinamakhambi, nokudla okunempilo kusukela ngo-1999.

Sivivinye imikhiqizo engaphezu kuka-5000; kodwa-ke, umbiko wethu wakamuva ugxile kumavithamini B. Manje amavithamini e-B angenye yezithako ezithandwa kakhulu laphaya. Ziqukethe izinhlobo eziningi zamavithamini B, kufaka phakathi i-thiamine, niacin, riboflavin, pantothenic acid, B6, B12, ne-biotin.

Ezinye zazo ziyathengiswa futhi eziningi zithengiswa njengamavithamini e-B ngamanye futhi njengezakhiwo ze-B. Manje kunemikhawulo ephezulu okufanele uyiqaphele lapho uthatha uvithamini ongu-B, futhi lokhu kuthinta kakhulu i-B6, i-folic acid, ne-niacin - lapho ungathola khona kakhulu futhi ube nemiphumela emibi ngokuthatha amavithamini e-B. Ngakho-ke iphuzu elilodwa nje lokuqapha lapho ufuna ivithamini: okokuqala uyazi ukuthi ungathatha malini nokuthi yini leyo mikhawulo ephezulu; Ungabathola mahhala kuwebhusayithi yethu ku-Consumerlab.com/RDAs bese ubheka izidingo zakho zobudala nobulili ngevithamini noma amaminerali ngamunye.

Ngizokhuluma nje kancane ngamanye amavithamini B: umbiko wethu osanda kukhishwa unemininingwane eminingi, futhi imiphumela yakho yokuhlola ungayithola lapho futhi - futhi eminye yale mikhiqizo ibinokuningi kunalokho ebikusho, omunye wabo empeleni ebingaphezu komkhawulo ongaphezulu, ukudla okuphezulu okubekezelelekayo, ngakho-ke kudingeka uqaphele lapho ukhetha uvithamini B. Kungcono ukubheka uvithamini B ongadluli ku-100% wenani lansuku zonke lale vithamini B uma ungenayo. Uma ushoda, ngokuqinisekile zikhona izikhathi lapho ungahle uthande ukuthola inani eliphakeme.

Futhi qaphela ukuthi la ma-DailyValues ​​anyukile - ngeshwa anciphile eminyakeni yamuva. Ikakhulukazi i-biotin, lapho imfuneko yayingama-micrograms angama-300 ngosuku, manje sekungama-30 kuphela; futhi yehla kancane kwamanye amaBvitamini. Ngakho-ke ake ubuke ispredishithi sethu samahhala salolu lwazi.

Ngakho-ke ngibuyela emuva kancane lapha, ngiqala nge-B12, ngoba i-B12 ibaluleke kakhulu, ithandwa kakhulu, ikakhulukazi kubantu abadala. Abantu asebekhulile, cishe ama-30% wabo, banezinkinga zokumunca nokungatholi i-vitamin B12 eyanele njengoba bekhula, futhi cishe uhhafu wabo kungenzeka empeleni ube ne-B12. Konke okudingayo inani elincane kakhulu - ama-micrograms angu-2.4 ongamunca ekudleni kwakho ngaphandle uma ungakufaki kahle; futhi nabanye abantu abadla imishanguzo eyehlisa i-asidi esiswini bangase babe nobunzima bokuthola amanye ala mavithamini e-B futhi kungadingeka ukuthi bacabangele ne-B eyinkimbinkimbi noma amavithamini e-B ngamanye.

I-B12 nayo ibalulekile kubantu asebekhulile njengoba kutholakele ukuthi abantu abanamazinga aphansi e-B12 bangakhubazeka engqondweni futhi ngokwengeza lawa mazinga ungasiza. Eqinisweni, uma uthola ama-omega-3 anele ngamafutha wezinhlanzi, noma okungcono, izinhlanzi, ngandlela thile basebenza ndawonye, ​​ngakho-ke qiniseka ukuthi udla izinhlanzi noma uthola uwoyela wezinhlanzi - mhlawumbe futhi kusuka ezinhlanzini ongakwazi bona ukubukeza kwethu kwe-Tuna ekheniwe kanye ne-Salmon ekheniwe eye yathunyelwa emazingeni e-mercury kweminye yale mikhiqizo. Kepha ungathola i-B12 ngesengezo; Kodwa-ke, imvamisa uzothola inani elikhulu kusuka kulezi zithasiselo ze-B12.

Uthola ngqo okudingayo kusuka ku-B-complex, imvamisa nje kungama-micrograms angu-2.4, lapha uthola ama-micrograms ayinkulungwane ngokwesibonelo. Awukho umkhawulo ongaphezulu obekezelelekayo wokudla kwe-B12, njengoba kukhona amanye amavithamini B, kepha abanye abantu bangakha i-rosacea noma induna uma bedla uvithamini B12 omningi.

I-Niacin, leli ifomu elibizwa ngokuthi i-niacinamide kulo mkhiqizo othile. INiacin nayo ibucayi, kepha ungathola i-niacin eningi kakhulu futhi. Kungadala ukulimala kwesibindi; abantu abadingi ukuthatha i-niacin; Abantu bathathe imithamo ephezulu kakhulu ye-nicotinic acid, uhlobo lwe-niacin, ukwehlisa i-cholesterol futhi yehlisa i-cholesterol, kepha ingadala eminye imiphumela emibi ngakho-ke kufanele uqaphele.

Ngingathatha kuphela imithamo ephezulu ye-niacin ngaphansi kokuqondisa kwezokwelapha. I-Folate ibalulekile ngesikhathi sokukhula kuka-Abby esibelethweni: kuyasiza ukuvimbela ukukhubazeka kwamathambo e-neural. Uma owesifazane ekhulelwe, kufanele ukuthi athole ukutholakala kwesengezo esifana nefomu elenziwe nge-folic acid noma i-methylfolate, kanti abanye abantu banokuhluka kofuzo ekutheni imizimba yabo iphatha kanjani i-folate.

IMethylfolate ingabasiza. Iningi labantu alinayo le nkinga futhi empeleni akudingeki ukuthi lithathe i-methyl folate futhi lingathatha kuphela i-folic acid. Kodwa-ke, uma kukhulunywa nge-folic acid, qaphela ukuthi amabhodlela amaningi anelebula engama-micrograms angama-400 e-folic acid kanye no-100% wenani lansuku zonke.

Lokhu akulungile, kepha: sekufundwe ukuthi i-folic acid, ifomu lokwenziwa, lifakwa njenge-methyl folate - empeleni uthola okungaphezu kwalokho obuzokukhiqiza uma ungafaka i-folate, ngakho-ke ama-micrograms angu-400 we-folic acid asondele kuma-micrograms angama-667 folate futhi njengoba kukhona ikephethi ku-folate - awufuni ukuthola ama-micrograms angaphezu kwenkulungwane. Imvamisa lapho ungakhulelwe, ama-micrograms angama-400 we-folate noma ama-DFEs kuphela, acishe abe ngamakhulu amabili kuya kwamakhulu amathathu ama-micrograms we-folic acid. Uma ukhulelwe, uzofuna ukuthola ama-micrograms angama-600 we-folate noma ama-micrograms angama-400 e-folic acid.

I-Biotin ingenye i-vitamin B. Iningi labantu alinayo i-biotin, kepha abantu bayayithathela izinwele nezinzipho zabo, ngakho-ke unalawa mafomula ahlukene lapha. Udinga ngempela i-biotin encane kakhulu; Njengoba ngishilo ekuqaleni, imfuneko yansuku zonke isikhuphuke ngokuphindwe kayishumi, kepha ucwaningo kudala lwabonisa ukuthi ama-micrograms angamakhulu amabili namashumi amabili athathwe kabili ngosuku avele asiza izipikili zingabi namandla futhi zinciphise nengozi yokwephuka.

Futhi, bekuyisifundo nje, bekungaphindaphindwa, kepha kudale injabulo enkulu nge-biotin. Ukushoda kwe-biotin nakho kungaholela ekulahlekelweni izinwele; Futhi, iningi labantu alinayo i-biotin. Kepha lokho futhi kwavusa umdlandla we-biotin kulezi zinhlobo zezinwele nezinzipho.

Uma ubheka isakhiwo se-B njengalezi zakhiwo ze-B hlala ukhumbula ukuthi ezinye zazo ziluhlobo lwe-super B complex, zinamavithamini B amaningi kunendlela oyidingayo ngaphandle uma waziwa ngokuqiniseka ukuthi uyasilela, uma kungenjalo uzohamba nenye efana no-100% wenani lansuku zonke, futhi kufanele ubheke imininingwane yamahhala kuwebhusayithi yethu ezokukhombisa ukuthi ayini amanani ezinsuku zonke njengoba eseguqukile futhi. Amalebuli akudingeki ukuthi akhombise lezi zinguquko kuze kube ekuqaleni kuka-2020, noma ngoJanuwari 2021 uma kuyibhizinisi elincane, ngakho-ke hlola imininingwane ku-ConsumerLab.com/RDAs uma ufuna ukwazi ukuthi ziyini izidingo zakho nokuthi yiziphi izigqoko zobulili ezisebenza nobudala njengoba kanye nawo wonke amanye amavithamini namaminerali.

Ake sibone ngabe kukhona okunye ebengifuna ukukusho? Vele wazi ukuthi abanye abantu badinga ngempela ukusebenzisa amavithamini B.

Ungazuza kukho, kepha kukhona amakepisi; Kufanele ubazi. Uma ungumbhalisi we-ConsumerLab, ngincoma ukufunda ukubuyekeza kwethu okunemininingwane ejulile ngamavithamini B kanye nazo zonke izinhlobo ezahlukahlukene zamavithamini e-B, noma ngabe kubalulekile ukuthi ukhokhe imali ethe xaxa kulawo mafomu noma cha, uzophinda futhi thola embikweni ukuthi imiphi imikhiqizo futhi ikudlulise kanjani ukuhlolwa kwethu, ehlulekile futhi yikuphi ukukhetha kwethu okuphezulu. Ngakho-ke uma uneminye imibono noma imibuzo, sicela ukhululeke ukuxhumana nabo

Ngabe amaphilisi e-vitamin B12 anemiphumela engemihle?

Uma uunayoi-anemia enamandla, lo muthi ungaqabukelaimbangelaamazinga aphansi e-potassium egazini (i-hypokalemia) njengoba umzimba wakho wenza amangqamuzana abomvu egazi amasha. Tshela udokotela wakho ngokushesha umanoma yinikwalokhu kungenzeki kepha kubucayiokuqhamuka uma udla imishanguzozenzeka: amajaqamba, ubuthakathaka, ukushaya kwenhliziyo okungajwayelekile.

I-Demystifying Medicine Presents: Izingozi Zokushoda Kuka-Vitamin B12 I-Vitamin B12, eyaziwa nangokuthi i-cobalamin, iyi-vithamini ebalulekile edingekayo kubo bonke abantu, futhi inani elifanele le-B12 liyimbangela enkulu yokushayela ekutholeni nasekulondolozeni impilo eyodwa efanelekile. ukwakheka kwe-DNA namaseli abomvu egazi. Kuyadingeka futhi ekusebenzeni kahle kwemizwa nokugcinwa kwamaseli ezinzwa anempilo.

Uma udla ukudla okutshalwe ezitshalweni, ukuthola uvithamini B12 okwanele kungaba yinkinga. Kepha ungakhathazeki, sizokukhombisa ukuthi kulula kanjani ukuyithola. Kulesi sihloko, sihlola okwenziwa uvithamini B12 emzimbeni, ukuthi singakuthola kanjani kusuka emithonjeni ehlukene, nokuthi kwenzekani uma ungatholi i-B12 eyanele ekudleni.

Ngakho-ke ake sibheke ukuthi isebenza kanjani emzimbeni. Ngemuva kokugaya, uvithamini B12 umunca amaseli emathumbu avela emathunjini amancane. Ngemuva kwalokho iyiswa ezicutshini zomzimba ngegazi.

UVitamin B12 ugcinwa esibindini futhi njengoba umuntu onempilo edinga inani elincane kangako ngosuku, isibindi sigcina ngokwanele ukuhlangabezana nezidingo zansuku zonke zomzimba iminyaka eminingana. IVitamin B12 ibaluleke kakhulu emzimbeni womuntu njengoba iyi-coenzyme. Ukuqonda ukuthi yini i-coenzyme, kufanele siqale siqonde ama-enzyme.

Ama-enzyme amaprotheni asheshisa izinga lapho ukusabela kwamakhemikhali kwenzeka emzimbeni. Ezinye zidinga ama-coenzymes ukuze asebenze kahle. Ngakho-ke, i-coenzyme iyinhlayiya encane yomsizi ophilayo noma engajwayelekile edinga i-enzyme ukuze yenze umsebenzi ofanele.

I-Vitamin B12 isebenza njenge-coenzyme yama-enzyme amabili kumaseli womuntu: i-methionine synthase ne-methylmalonyl coenzyme A (CoA) synthase. Eyokuqala, i-methionine synthase, iyi-enzyme esiza ukwenza i-molecule methionine. I-Methionine iyi-amino acid ebalulekile ekukhiqizweni nasekuvikelweni kwe-DNA futhi ithinta isakhi sofuzo esifanele.

Kuyasiza futhi ekukhiqizeni nasekugcinweni komgodla we-myelin ozungeze ama-neurons. I-myelin sheath yinto enamafutha emhlophe ezungeze ama-neuron noma amangqamuzana ezinzwa futhi isebenza njengokuvala isignali yezinzwa futhi ibaluleke kakhulu ekunakekelweni okufanele, kungadluliswa. I-enzyme yesibili, i-methylmalonyl-CoA synthase, yenza i-molecule ebizwa ngokuthi i-assuccinyl-CoA.

Le molekyuli ibamba iqhaza elibalulekile ekukhiqizeni amandla omzimba avela emafutheni nasemaprotheni. Kuyasiza futhi ekukhiqizeni i-hemoglobin, iphrotheni ethwala umoya-mpilo egazini. Lokhu kusho ukuthi uvithamini B12 nawo uyasiza ekwakheni amangqamuzana abomvu egazi.

Manje njengoba siyiqonda indima ye-vitamin B12 ekusebenzeni kahle kwe-DNA, uhlelo lwezinzwa, nokukhiqizwa kwamandla, kanye ne-metabolism, ake sikhanyise ngezingozi zokushoda kwe-avitamin B12. Izigaba zokuqala zokushoda kukavithamini B12 zingabandakanya izimpawu ezimnene njengokukhathala, ubuthakathaka, kanye nomuzwa ojwayelekile wokukhathala. Uma ishiywe ingalashwa, ukuntuleka kungaholela ezimpawu ezifana nokushoshozela, izikhonkwane nezinaliti ezandleni nasezinyaweni, ukuba buthakathaka kwemisipha, ukuphefumula okushaywayo kanye nokushaywa.

Izigaba zakamuva zezimpawu zokushoda kukavithamini B12 zifaka ukulimala okukhulu kwezinzwa, ukulimala kwemizwa, kanye nokulimala kokugaya ukudla. Izimpawu zokulimala kwezinzwa zibandakanya ukwanda kokuklabalasa nokuba ndikindiki ezandleni nasezinyaweni, ukwanda kobuthakathaka bemisipha, ukulahleka kwengqondo kanye nokulinganisela, nobunzima bokuhamba. Izinkinga ze-neurological zingafaka ukudideka, ukuwohloka komqondo, ukucindezeleka, kanye nokulahleka kwememori.

Umgudu wokugaya ukudla nawo ungathinteka, kubangele izimpawu ezifana nesicanucanu, ukuhlanza, isilungulela, isibindi esikhulisiwe nolimi olubushelelezi, olujiyile nolubomvu. Abanye abantu banezifo ezizimele zomzimba ezibizwa ngokuthi i-peremia, i-anemia eyingozi, lapho umzimba wabo ubhubhisa khona into eyi-intrinsic factor, okuyiprotheni edingekayo ukuze kufakwe i-B12. laba bantu bazohlangabezana nalezi zimpawu ekuhambeni kwesikhathi.

Abantu abanezimo ezithile, njengezifo ezivuthayo zamathumbu noma isifo se-celiac, bathambekele kakhulu ekushodeni kwe-B12 ngoba izimo zabo zithinta ukudla. Ngakho-ke yini engenziwa ngabantu abanesifo se-vitamin B12 noma abathambekele ekushodeni ukuze bandise ukudla kwabo? Uvithamini B12 uhlukile kuwo wonke amavithamini ngoba utholakala kuphela ekudleni okuvela ezilwaneni. Labo abadla inani elifanele lokudla okususelwa ezilwazini banamathuba amaningi okuthola ukudla okwanele, kufaka phakathi abadla imifino abadla amaqanda nemikhiqizo yobisi.

Umthamo wansuku zonke onconywayo we-B12 ngama-micrograms angu-2.4 wabantu abadala kanye nama-micrograms angu-2.6 wabesifazane abakhulelwe.

Izibonelo zemithombo yokudla enhle ye-B12 zifaka: inyama, inhlanzi, i-shellfish, ushizi, amaqanda nobisi. Ama-vegans anciphisa ekudleni kwabo ukuze akhiphe konke ukudla okususelwa ezilwaneni kumele bathole i-B12 kusuka kumikhiqizo ye-soy ene-B12 noma i-supplements. Izibonelo zale mithombo yokudla enezivikelo eziqinile yilezi: ubisi lwe-alimondi nolukakhukhunathi, okunye okusanhlamvu kwasekuseni, imvubelo yokudla okunempilo, nohlaza lwasolwandle njenge-aspirulina.

Kubalulekile ukuqaphela ukuthi ukusebenzisa i-microwave ukushisa noma ukupheka ukudla okuqukethe uvithamini B12 kuzokwenza i-vitamin isebenze. Ukulondoloza uvithamini, khumbula ukusebenzisa i-oveni noma i-hob ukubilisa noma ukuvuselela inyama nemikhiqizo yobisi. Uma ucabanga ukuthi awutholi i-vitamin B12 eyanele ngokudla kwakho, khuluma nodokotela wakho mayelana nokuthatha izithasiselo zevithamini B12.

Lezi zivame ukuqukethe i-cyanocobalamin, ifomu le-crystalline likavithamini B12 umzimba ongaliguqula kalula libe amafomu asebenzayo bese ulisebenzisa. Kulabo abatholwe benesifo se-vitamin B12, kunezinhlobo ezintathu zezindlela zokwelashwa noma izindlela zokwelashwa ezingabekwa. Eyokuqala imijovo yemisipha, efana nomkhuhlane, efaka ukufaka inaliti emisipheni.

Le naliti iqukethe i-cyanocobalamin noma i-hydroxocobalamin, uhlobo lwemvelo lwe-cobalamin. Lo mjovo uzonikezwa nsuku zonke noma ngalo lonke usuku isonto elilodwa noma amabili. Ngemuva kwalokho, kuzonikezwa isilinganiso sesondlo kuze kube izinyanga ezintathu.

Ukwelashwa kwesibili ukwelashwa ngomlomo, okubandakanya ukuthatha ithebhulethi eyodwa ye-cyanocobalamin nsuku zonke isonto elilodwa kuya kwamabili. Umthamo wesondlo kufanele uthathwe nsuku zonke impilo yonke. Lokhu kwelashwa kukhonjisiwe ukuthi kuphephile, kwanele, futhi kuyasebenza njengomjovo we-intramuscular ngisho nasezigulini ezine-anemia eyingozi.

Yize zombili i-vitamin B12 yomlomo nejojowe iyizisetshenziswa eziphumelelayo, ukwelashwa okujova kuholela ekululameni ngokushesha futhi kufanele kucatshangelwe ezigulini ezinenkinga enkulu noma izimpawu ezinzima zemizwa. Ukwelashwa kokugcina ukwelashwa ngamakhala futhi kungacwaningiswanga kangako kunezimbili zokuqala. Ukwelashwa kwe-Nasal kufaka ukwakheka kwe-gel kwe-hydroxocobalamin noma i-cyanocobalamin efakwe ku-thenose futhi kuholele ekumungeni ngokushesha kwamakhala okuholela ekwandeni okuqhubekayo kwamazinga kavithamini B12 emzimbeni.

Ngemuva kokuthola ukusweleka kukavithamini B12 nokwakha uhlelo lokwelashwa, kubalulekile ukubona udokotela ukuze anqume impendulo yesiguli ekwelashweni nokulungisa uhlelo lokwelashwa ngokuya ngezidingo zesiguli. Siyethemba ukuthi ngemuva kokubuka le ndatshana uzoba nokuqonda okungcono ngokushoda kukavithamini B12. Ngaso sonke isikhathi khumbula ukukhuluma nodokotela wakho mayelana nokuthi ikuphi ukwelashwa okungcono kakhulu kuwe ngaphambi kokuthatha noma isiphi isengezo.

Siyabonga ngokubuka uchungechunge lwezihloko ze-Demystifying Medicine.

Ngingathatha uvithamini B omningi kakhulu?

Awukho umthamo onobuthi osungulwe kubantu. Kodwa-ke, ngemithamo ephezulu kune-50 mg ngosuku, eminye imiphumela emibi njengokukhishwa kwesikhumbacanzenzeka. Imithamo yokwelashwa ye-1500 kuya ku-1600 mg ngosukucaninikezwe, kepha ngengcuphe yobuthi besibindi, ikakhulukazi lapho kukhona isifo sesibindi esivele sikhona.Februwari 27 2019

Ingabe uphansi kwamandla? Kulungile lokho. Ukuphela kokufanele ukwenze ukuthatha lesi sengezo se-vitamin B12 futhi zonke izinkinga zakho zamandla zizoxazululwa, amavithamini ayi-12 athandwa kakhulu abantu awathathayo. Umbuzo uwukuthi, ungawungenisa kakhulu? Ingabe ikhona imiphumela engemihle? Lokho nokuningi yilokho engizokumboza esihlokweni sanamuhla futhi, njengokujwayelekile, ukuthola umsoco ongcono kakhulu.

Amathiphu ezempilo nokuqina, bhalisela esiteshini sami bese ucindezela insimbi encane yokwazisa ukuze uzokwaziswa njalo lapho ngithumela i-athikili entsha njalo ngoLwesithathu ukwengeza i-100% ye-vitamin B12 yakho, kule ndatshana ngizochaza izizathu zokuthi kungani unganikeli Angifuni ukuthatha lelo bhodlela likavithamini B12 nsuku zonke nokuthi kungani ungahle ungafuni ukubalekela udokotela ukuze uthole umjovo kavithamini B-12 njalo Bhala ukuthi unamandla amancane futhi uqiniseke ukuthi uhlala kuze kube ekugcineni kwendatshana lapho ngizokunikeza khona ukuhlolwa kwegazi okubili okudingeka ukuthi ukuhlole ukuthi empeleni awunalo yini uvithamini B12. Okokuqala, kungani sifuna i-B12 ekudleni kwethu? Ukushoda kwe-B12 kungaholela ezintweni eziningi ezahlukahlukene. Kungaba ukuphazamiseka okubukwayo.

Ungaba nezinkinga zemizwa yezinzwa, ungaba nokungabekezelelani kokuzivocavoca umzimba, ukuphefumula okuncane, kungakwenza uzizwe unesiyezi, futhi lezi ngezinye nje zezinto ezingenzeka uma ungenayo i-B12 eyanele ekudleni kwakho. Ngiyazi abantu abaningi laphaya bacabanga ukuthi uma ufaka uvithamini namaminerali amaningi kakhulu, uvithamini noma amaminerali, umzimba wakho uzobona ukuthi uvithamini noma amaminerali futhi uzovele uqede noma yini engayidingi. Ngifisa sengathi lokhu bekuyiqiniso, kodwa ngeshwa akunjalo.

Abantu banjengabo, kahle, yivithamini, kuyimbiwa kuwe, ungabi njalo. Kunamavithamini namaminerali amaningana angadala izinkinga nakanjani. Uma udla kakhulu, uvithamini A omningi nokudla kwakho kungaholela ekulimaleni komzimba.

Uvithamini C omningi kakhulu angaholela ematheni ezinso. I-zinc eningi empeleni ingenza buthakathaka amasosha akho omzimba futhi ibangele ithusi lakho lishode futhi lezi yizinto ezimbalwa nje. Yize sifuna ukwenza isiqiniseko sokuthi sithola amavithamini namaminerali amaningi ngokwanele ekudleni kwethu, nakanjani sifuna ukuqinisekisa ukuthi siyaqikelela ukuthi asidluli ngokweqile ngamavithamini namaminerali, ikakhulukazi lawo okungenzeka ukuthi awanemiphumela emibi Angaba nemiphumela engemihle.

Umbuzo kuwe. Ngabe uthatha isengezo se-B12 manje? I-B12 iyodwa, mhlawumbe i-12, ekwi-multivitamin. Okuthile ngokuhambisana naleyo migqa.

Ithahe? futhi uma kunjalo, uthatha malini ngokwesilinganiso? Ngazise emibhalweni engezansi njengoba ngilangazelela ukuzwa impendulo yawo wonke umuntu ngalokhu. Ngakho-ke kwenzekani uma sithola i-B12 eningi kakhulu ku-supplementation? Kunezifundo ezintathu eziqondile engifuna ukuzenza.Amaphoyinti akulesi sihloko sanamuhla kanye nohlobo losizo kuzokunika ukuqonda kokuthi kungani ungahle udinge ukuthi uqaphele inani leVithamini B 12 okulo futhi uqiniseke ukuthi uyalidinga ngempela ngaphambi kokuqala isengezo.

Ucwaningo lokuqala engifuna ukukhuluma ngalo lwashicilelwa kwi-Journal of Clinical Oncology, futhi abacwaningi bathola ukuthi banikela ngemithamo ephezulu kavithamini B 6 kanye namanani aphezulu kavithamini B 12 kulabo ababambe iqhaza ocwaningweni locwaningo, bathola ukuthi kukhona okungenzeka ukuthi amaningana abe nemiphumela emibi, kepha umthelela omkhulu abawutholile ngokukhethekile ngumdlavuza wamaphaphu. Futhi bathole ukuthi iphindwe kathathu, noma mhlawumbe iphindwe kane, ingozi yomdlavuza wamaphaphu ekubeni namavithamini B amaningi no-B no-12 ekudleni kwakho.I-American Medical Association, bathole ukuthi ukudla imithamo ephezulu ye-B12 ne-folate, noma i-vitamin B 9 Ucwaningo lwesithathu ebengifuna ukuxoxa ngalo lwalungo-2013, futhi lwalusegazini leNational Cancer Institute, futhi kulolu cwaningo, ikakhulukazi njengoba Ngesikhathi beqala, abantu ababambe iqhaza ocwaningweni babengenawo umdlavuza futhi bonke babenayo bahlolwe isimo sabo se-vitamin B 12 ngaleso sikhathi.

Futhi bathole ukuthi abantu abanezinga eliphezulu kakhulu lika-vitamin B 12 nabo banezigameko eziphakeme kakhulu zomdlavuza, ikakhulukazi onyakeni wokuqala ngemuva kokuhlola nokuthola amazinga aphezulu kavithamini B12 egazini. Nansi into. Eziningi zalezi zifundo empeleni azikhombisi imbangela ethile, zithi amazinga aphezulu kavithamini B 12 azobangela umdlavuza.

cholesterol enhle

Iningi lakho ukuhlangana nje futhi sonke siyaqonda. Sethemba ukuthi lokhu kuhlangana akufani nobunzima. Ukuthi okuthile kuhlobene akusho ukuthi kuyimbangela ethile, kepha akusho ukuthi kufanele singazinaki lezi zifundo.

Ngizama ukuthola iphuzu lokuthi abantu baqonde ukuthi i-B12 imane ilahlwe lapho bekungeyona into enkulu. Thatha isengezo, thatha isirinji. Iningi lalo liyenzeka ngaphandle kokwazi ukuthi ngabe udinga i-vitamin B 12 ethe xaxa futhi uthola ukuthi udinga okungaphezulu yini.

UVitamin B 12 ulula kakhulu. Ukwazi ukuthi kunezifundo ezimbalwa ezibonisa ukuxhumana phakathi kwamazinga aphezulu we-vitamin B 12 kanye nomdlavuza ohlukile kunokuthi kungani ukutakulwa. Kungani kungafanele uqiniseke ukuthi uyayidinga i-vitamin B12 ngaphambi kokucubungula i-supplementation, noma uma uyifaka, yengeze esikhathini esifushane kunesikhathi eside bese ubheka lokhu ngokuhlolwa kwegazi.

Kwakukhona ukucaphuna okuvela ngqo ku-National Institute of Health lapho kuthiwa ukwengezwa kwe-vitamin B12 akubonakali kunomthelela omuhle ekusebenzeni nasekuntulekeni kokushoda kokudla okunempilo. Ngakho-ke abakushoyo lapha ukuthi uma ungadingi uvithamini B12, uma ungenayo i-vitamin B12, ukwengeza nge-vitamin B12 akukhombisanga ukuthuthuka kokusebenza. Ngakho-ke kungani uvame ukuba sengozini yokwengeza nokuthatha uvithamini B12 owengeziwe kulezi zimo lapho ungafakazela ukuthi awudingi? Sisukaphi sisuka lapha? Sidinga ukukwazi ukuqinisekisa ukuthi unenkinga kavithamini B12 ngaphambi kokukhathazeka ngokuthatha izithasiselo noma yiluphi uhlobo lomjovo kavithamini B12 noma yini efana naleyo Uma kuyinto ocabanga ukuthi lokhu kulula kakhulu futhi kuthatha izivivinyo ezimbili kuphela.

Okokuqala, kunjalo, ukuhlola amazinga kavithamini B12 egazini. Lokhu kuyisiqalo esihle impela. Unengakanani Vitamin B12 Onayo? egazini? uyasilela? ingabe usesigabeni esifanele? unokuningi kakhulu? yilokho okokuqala, bese kuba nokuhlolwa kwesibili okusisiza ukuba siqonde izinto kangcono kancane futhi lokhu kuhlolwa okuqondile, ngokuyisisekelo ukuthi kusitshelani ukuthi iB12 ingangena esitokisini futhi yenze umsebenzi wayo, ngoba nje unevithamini ethile okunomsoco noma okunye egazini lakho, akwenzi igazi lakho noma yini ukuthi lesi sakhi esithile kufanele singene esitokisini, senze umsebenzi waso.

Ngakho-ke kuhle ukukwazi ukuhlola ukuthi unamazinga afanele egazini lakho, kepha futhi sifuna ukwazi ukubheka ukuthi lokhu kungena ngempela yini esitokisini futhi kuyasetshenziswa. Futhi lokho kuhlolwa kubizwa ngokuthi yi-methylmalonic acid. Ngalesi sivivinyo, igxile kakhulu.

Sizokwazisa uma uthola uvithamini B12 kumaseli akho. Uma unanoma yiluphi uhlobo lokushoda uzothola ukuthi i-methylmalonic acid empeleni iyanda. Iyakhuphuka uma iphakeme ezingeni elilodwa elijwayelekile, iphansi kancane kune-betois, okungenzeka ukuthi ingene kumaseli futhi yenze umsebenzi wayo.

I-B12 iyodwa iyisakhi somzimba esibalulekile futhi sidinga ukuqiniseka ukuthi siyithola ngokwanele ekudleni kwethu. Kubaluleke kakhulu ngoba ukusebenza kahle kungadala izinkinga, kepha ngasikhathi sinye sifuna ukuqinisekisa ukuthi asidli uvithamini B 12 omningi kakhulu njengoba kukhona ukuhlangana okuningana okungaholela engcupheni yokwanda komdlavuza. Isihloko jikelele lapha ukuqiniseka ukuthi udinga uvithamini B 12 ngaphambi kokuqala ukwengeza.Abantu abaningi laba bacabanga ukuthi ayikho imiphumela emibi engemihle ngoba kukhona ivithamini eyodwa kuphela futhi angeke kube kubi kuwe uma uthola le vidiyo ethandwa .

Ngingakuthokozela uma ushaya inkinobho efana naleyo bese uqinisekisa ukuthi ubhalisela isiteshi. Sizokubona esihlokweni esilandelayo.

Ingabe i-B iyinkimbinkimbi efanayo ne-B12?

Umehluko phakathi kukaVitaminB12futhiB eziyinkimbinkimbiyilowo VitaminB12ungomunye nje kwabayisishiyagalombiliBamavithamini akha iB eziyinkimbinkimbi. Ngokubambisana, iqoqo lesishiyagalombiliBamavithamini akha iB eziyinkimbinkimbiyethulwe kubhalansi efanelekile ukuhlinzeka inani lansuku zonke elinconyiwe.

Ingabe i-Vitamin B12 ingalimaza isibindi sakho?

Izinhlobo ezivamile ze-uvithaminiB kufaka phakathiuvithaminiB1 (thiamine), B2 (riboflavin), B3 (niacin), B6 ​​(pyridoxine) kanyeB12(i-cyanocobalamin). Ngaphandle kwe-niacin (uma inikezwa ngemithamo ephezulu), abukho ubufakazi bokuthi enyeAmavithamini B, ku-physiologic noma ngisho ne-super-physiologic imithamo ephezulu imbangelaisibindiukulimala noma i-jaundice.Meyi 27, 2021

Ngisiphi isikhathi esihle sokuthatha i-vitamin B complex?

B-amavithamini ayinkimbinkimbikufaneleukuthathwaekuqaleni kosuku, okungcono ngokudla kwakho kokuqala, njengoba kusiza umzimba ukuthi ukhiqize amandla ekudleni futhi ukuwathatha ngokuhamba kosuku kungaphazamisa ukulala kwakho.Meyi 14, 2015

Kufanele uthathe nini uvithamini B12 ekuseni noma ebusuku?

Wenakungadingaukuthatha uvithamini B-12ngokwehlukana nezidakamizwa ezingenhla nezengezo - ithi,eyodwaku-ekusenifuthieyodwaeebusuku- kanjalowenaungathola umthamo ophelele weuvithamini B-12. Ungenzithatha uvithamini B-12izithako umawenaube nokuzwela noma ukungezwani komzimbaku-vitamin B-12, i-cobalt, nezinye izithako.

Kufanele uthathe i-B12 nsuku zonke?

Okunconyiwensuku zonkeukudla (i-RDI) kwevithaminiB12kubantu abangaphezu kweminyaka eyi-14 ngu-2.4 mcg (1). Noma kunjalo,wenaangafunathathakakhulu noma ngaphansi, kuya ngeminyaka yakho, indlela ophila ngayo, kanye nesimo esithile.Aug 29 2019

Ingabe kufanele ngiyeke ukuthatha amavithamini uma i-pee yami iphuzi ngokugqamile?

Bhekauma umchamo wakhouphendulela isibaniophuzingemuva kokulungisaeyakhoukudla,ukumisa amavithamini, noma iyandaeyakhoukusetshenziswa kwamanzi.Umalokhu akusizi, bese ukhuluma noeyakhoudokotela oyinhloko. Ungenziyeka ukuthathanoma imiphi imithi yamanje ngaphandle kokuvumelaeyakhodokotela yazi.

Ingabe ikhona imiphumela engemihle yokuthatha uvithamini B?

Khumbula, noma kunjalo, ukuthi umchamo ophuzi we-fluorescent ungumphumela ongenabungozi futhi ojwayelekile wokuthatha izengezo zikavithamini B. Amavithamini B nawo angaxhumana nemithi ethile. Yingakho kubalulekile ukubonisana nodokotela ngaphambi kokuqala ukwengezelwa okuyinkimbinkimbi kwe-vitamin B.

Ingabe ikhona imiphumela engemihle ekuthatheni iSuper B complex?

Gwema Ukusebenzisana Nemithi. Ukusebenzisana okungahle kube yinkinga kungenzeka lapho amavithamini ama-super B-complex ethathwa nezinye izidakamizwa noma imithi. I-Office of Dietary Supplements ixwayisa ngokuthi izithasiselo zikavithamini B ezithathwe nge-cycloserine, i-antibiotic yokwelapha isifo sofuba, zingadala ukuthi lo muthi ubhebhethekise ukuquleka futhi kulimaze amangqamuzana ezinzwa.

Kwenzekani uma uyeka ukuthatha uvithamini B-12?

Uma uba nemiphumela emibi ngokuthatha uvithamini B-12, ungayeka ukuthatha isengezo futhi izimpawu kufanele zinciphe. Ngemuva kwalokhu, kuzodingeka unqume ukuthi ngabe umthamo ofanele noma ukuthi ungawuthola kanjani uvithamini B-12 owudinga emithonjeni yokudla.

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Ngabe i-Giant Anthem ilungile? Kanjalo, ezitaladini zetiyela noma ze-hardpack, i-Anthem iyandiza. I-Anthem nayo inhle kakhulu ekukhuphukeni kwezobuchwepheshe. Ngokuvulwa kokulengiswa, isondo langemuva lilandelela kahle kahle umhlaba. Ukumiswa kuyasebenza kakhulu, kusabela kahle ekuphazanyisweni phansi hhayi ukuqina ngaphansi kwamandla.25 июн. 2020 г.

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