Vitamin B12

Vitamin B12 shine bitamin mai narkewa cikin ruwa. Ruwan bitamin mai narkewa yana narkewa cikin ruwa. Bayan jiki yana amfani da waɗannan bitamin, ragowar abubuwan da suka rage suna barin jiki ta cikin fitsari.

Jiki na iya adana bitamin B12 na shekaru a cikin hanta.

Vitamin B12, kamar sauran bitamin na B, yana da mahimmanci don inganta kuzarin gina jiki. Yana taimakawa cikin samuwar jajayen ƙwayoyin jini da kuma kiyaye tsarin kulawa na tsakiya.

Vitamin B12 ana samun sa a cikin abincin dabbobi kamar su kifi, nama, kaji, kwai, madara, da kayan madara. Vitamin B12 galibi baya cikin abincin shuka. Alsarfafa hatsi na karin kumallo tushen wadataccen bitamin B12 ne. Ana samun bitamin sosai ga jiki daga waɗannan ƙwayoyin hatsi don masu cin ganyayyaki. Wasu kayan yisti na abinci mai gina jiki kuma sun ƙunshi bitamin B12.

Kuna iya samun adadin bitamin B12 ta hanyar cin abinci iri-iri da suka haɗa da:

• Naman ganyayyaki (naman sa hanta)
• Shellfish (clams)
• Nama, kaji, kwai, madara da sauran kayan kiwo
• Wasu ingantattun hatsi na karin kumallo da yisti mai gina jiki

Don gano idan an saka bitamin B12 a cikin kayan abinci, bincika kwamitin gaskiyar abinci mai gina jiki akan tambarin abinci.

Jiki yana shan bitamin B12 daga tushen dabba mafi kyau fiye da tushen shuka. Abubuwan da ba dabbobi ba na bitamin B12 suna da adadin B12 daban-daban. Ba a tsammanin su zama kyakkyawan tushen bitamin.

Rashin bitamin B12 yana faruwa ne lokacin da jiki bai samu ba ko kuma ba zai iya shan adadin bitamin da jiki ke buƙata ba.

Ficaranci yana faruwa a cikin mutane waɗanda:

• Sun wuce shekaru 50
• Bi cin ganyayyaki ko cin ganyayyaki
• An yi tiyata a ciki ko na hanji, kamar tiyata asarar nauyi
• Kasance da yanayin narkewa kamar cutar celiac ko cutar Crohn

Yi magana da mai baka kiwon lafiya game da shan abubuwan karin Vitamin B12.

Levelsananan matakan B12 na iya haifar da:

• Anemia
• Anemia mai ciwo
• Rashin daidaituwa
• Jin ƙyama ko ƙwanƙwasa a cikin hannu da ƙafa
• Rashin ƙarfi

Hanya mafi kyau don saduwa da bukatun bitamin B12 na jikin ku shine cin nau'ikan kayan dabbobi.

Ana iya samun ƙarin bitamin B12 a cikin masu zuwa:

• Kusan dukkanin bitamin. Vitamin B12 ya fi dacewa da jiki lokacin da aka ɗauke shi tare da sauran bitamin B, kamar niacin, riboflavin, bitamin B6, da magnesium.
• Ana iya ba da nau'in magani na bitamin B12 ta allura ko azaman gel.
• Vitamin B12 shima ana samun sa ta sigar da ke narkewa a karkashin harshe (sublingual).

Kyakkyawan Izini na Abinci (RDA) don bitamin yana nuna yawancin kowace bitamin da yawancin mutane zasu karɓa a kowace rana. RDA na bitamin ana iya amfani dashi azaman manufa ga kowane mutum.

Yaya yawan kowane bitamin da kuke buƙata ya dogara da shekarunku da jima'i. Sauran dalilai, kamar ciki da cututtuka, suma suna da mahimmanci. Mata masu ciki ko masu shayarwa suna buƙatar adadi mai yawa. Tambayi mai ba da sabis wane adadin ne ya fi dacewa a gare ku.

Abincin Abincin Abincin Abinci don bitamin B12:

Jarirai (isasshen abinci)

• 0 zuwa watanni 6: microgram 0.4 kowace rana (mcg / rana)
• 7 zuwa 12 watanni: 0.5 mcg / rana

Yara

• 1 zuwa 3 shekaru: 0.9 mcg / rana
• 4 zuwa 8 shekaru: 1.2 mcg / rana
• 9 zuwa 13 shekaru: 1.8 mcg / rana

Matasa da Manya

• Maza da mata masu shekaru 14 zuwa sama: 2.4 mcg / rana
• Matasa masu ciki da mata: 2.6 mcg / rana
• Yara da mata masu shayarwa: 2.8 mcg / rana

Cobalamin; Cyanocobalamin

• Amfanin Vitamin B12
• Vitamin B12 tushe

Mason JB. Vitamin, ma'adanai masu alama, da sauran kayan ƙarancin abinci. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 218.

Salwen MJ. Vitamin da abubuwa masu alama. A cikin: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis and Management by Hanyoyin Laboratory. 23 ga ed. St Louis, MO: Elsevier; 2017: babi na 26.