Abincin da ke cike da Vitamin B12

Wadatacce

• Jerin abinci mai wadataccen bitamin B12
• Siffofin bitamin B12 da shanyewar hanji
• Mutanen da ke cikin haɗarin nakasa
• Vitamin B12 da masu cin ganyayyaki
• Adadin bitamin B12
• Wucewar bitamin B12

Abincin da ke da wadataccen bitamin B12 musamman na asalin dabbobi, kamar kifi, nama, ƙwai da kayayyakin kiwo, kuma suna yin ayyuka kamar su ci gaba da juyawar tsarin juyayi, samuwar DNA da kuma samar da lafiyayyun ƙwayoyin jini don jini, hana anemia.

Vitamin B12 baya nan a cikin abincin asalin tsirrai, sai dai idan an ƙarfafa su da shi, ma'ana, masana'antar tana ƙara B12 a cikin kayan aiki ta hanyar kayan aiki kamar su waken soya, waken soya da kuma abincin karin kumallo. Sabili da haka, mutanen da ke cin ganyayyaki ya kamata su san shan B12 ta abinci mai ƙarfi ko ta amfani da kari.

Jerin abinci mai wadataccen bitamin B12

Tebur mai zuwa yana nuna adadin bitamin B12 a cikin 100 g na kowane abinci:

Vitamin B12 yana cikin yanayi cikin ƙarami kaɗan, shi yasa ake auna shi a microgram, wanda ya ninka sau 1000 da milligram. Amfani da shawararta ga manya masu lafiya shine mcg 2.4 kowace rana.

Vitamin B12 yana cikin cikin hanji kuma an adana shi musamman a hanta. Sabili da haka, ana iya ɗaukar hanta ɗayan manyan tushen abincin bitamin B12.

Siffofin bitamin B12 da shanyewar hanji

Vitamin B12 ya wanzu ta fuskoki da yawa kuma galibi ana danganta shi da ma'adanin ma'adinai. Wannan nau'ikan nau'ikan B12 ana kiransa cobalamin, tare da methylcobalamin da 5-deoxyadenosylcobalamin sune sifofin bitamin B12 da ke aiki a cikin kumburin mutum.

Don hanjin cikin hanji sosai, bitamin B12 yana buƙatar kashewa daga sunadarai ta hanyar aikin ruwan 'ya'yan ciki a cikin ciki. Bayan wannan aikin, ana shanye shi a ƙarshen ileum tare da mahimmin abu, abin da ciki ke samarwa.

Mutanen da ke cikin haɗarin nakasa

An kiyasta cewa kimanin 10 zuwa 30% na tsofaffi ba sa iya shan bitamin B12 yadda ya kamata, yana mai da shi yin amfani da kari a cikin bitamin B12 capsules don hana matsaloli kamar rashin jini da rashin aikin tsarin.

Bugu da kari, mutanen da aka yi wa aikin tiyatar bariatric ko kuma wadanda ke amfani da kwayoyi wadanda ke rage sinadarin ciki, kamar su Omeprazole da Pantoprazole, su ma sun sami karfin shan bitamin B12.

Vitamin B12 da masu cin ganyayyaki

Mutanen da ke cin abincin ganyayyaki suna da wahalar cinye isasshen bitamin B12. Koyaya, masu cin ganyayyaki waɗanda suka haɗa da ƙwai da kayayyakin kiwo a cikin abincinsu suna riƙe da matakan B12 masu kyau a cikin jiki, don haka babu buƙatar kari.

A gefe guda kuma, masu cin ganyayyaki yawanci suna buƙatar ɗaukar abubuwan karin B12, ban da ƙara yawan amfani da hatsi irin su waken soya da abubuwan da aka killace su da wannan bitamin. Abincin da aka ƙarfafa tare da B12 zai sami wannan alamar a kan lakabin, yana nuna adadin bitamin a cikin bayanan abinci na samfurin.

Yana da mahimmanci a tuna cewa gwajin jini ba koyaushe shine mita B12 mai kyau ba, saboda yana iya zama al'ada a cikin jini, amma yana da rauni a cikin ƙwayoyin jiki. Bugu da kari, kamar yadda ake adana bitamin B12 a cikin hanta, zai iya daukar kimanin shekaru 5 kafin mutum ya fara samun alamun rashin bitamin B12 ko kuma har sai gwajin ya canza sakamako, domin da farko jiki zai cinye B12 din da aka adana a baya.

Adadin bitamin B12

Adadin bitamin B12 ya bambanta da shekaru, kamar yadda aka nuna a ƙasa:

• Daga 0 zuwa watanni 6 na rayuwa: 0.4 mcg
• Daga watanni 7 zuwa 12: 0.5 mcg
• Daga shekara 1 zuwa 3: 0.9 mcg
• Daga shekaru 4 zuwa 8: 1.2 mcg
• Daga shekaru 9 zuwa 13: 1.8 mcg
• Daga shekaru 14 zuwa: 2.4 mcg

Tare da wasu abubuwan gina jiki kamar ƙarfe da folic acid, bitamin B12 yana da mahimmanci don hana ƙarancin jini. Duba kuma kayan abinci masu wadataccen ƙarfe don ƙarancin jini.

Wucewar bitamin B12

Yawan bitamin B12 a jiki na iya haifar da ƙananan canje-canje a cikin baƙin ciki, canje-canje a cikin ƙwayoyin lymphocytes da ƙaruwa a cikin ƙwayoyin lymphocytes. Wannan ba abu ba ne gama gari, kamar yadda bitamin B12 yake da juriya ta jiki, amma yana iya faruwa idan mutum ya ɗauki ƙarin bitamin B12 ba tare da kulawar likita ba.