Vitamin na Makamashi: Shin B-12 Yana Aiki?

Wadatacce

• Menene bitamin B-12?
• Nawa bitamin B-12 zai dauka
• Menene karancin bitamin B-12?
• Shin tsofaffi suna buƙatar karin bitamin B-12?
• Ganewar asali na rashi B-12

Bayani

Wasu mutane suna da'awar cewa bitamin B-12 zai bunkasa ku:

• makamashi
• maida hankali
• ƙwaƙwalwar ajiya
• yanayi

Koyaya, lokacin da yake magana a gaban Majalisa a cikin 2008,, Mataimakin darekta na Cibiyar Zuciya, Huhu, da Cibiyar Kula da Jini, ya musanta waɗannan iƙirarin. Ta shaida cewa bitamin B-12 na iya yin duk waɗannan abubuwan ga mutanen da ke da ƙarancin bitamin. Koyaya, babu wata shaidar asibiti da ke nuna cewa zai iya haɓaka kuzari a cikin mutanen da suke da wadatattun ɗakunan ajiyar sa.

Menene bitamin B-12?

Vitamin B-12, ko kuma cobalamin, na gina jiki ne da kuke buƙata don ƙoshin lafiya. Yana daya daga cikin bitamin B guda takwas wadanda suke taimakawa jiki canza abincin da zaka ci zuwa glucose, wanda yake baka kuzari. Vitamin B-12 yana da ƙarin ƙarin ayyuka. Kuna buƙatar shi don:

• samar da abubuwa na DNA
• samar da jajayen kwayoyin jini
• sake haifar da kasusuwan kasusuwa da kuma rufin sassan ciki da hanyoyin numfashi
• lafiyar lafiyar ku, wanda ya hada da kashin bayanku
• rigakafin cutar karancin jini

Nawa bitamin B-12 zai dauka

Adadin bitamin B-12 da kuke buƙata ya dogara ne da shekarunku. Matsakaicin shawarar adadin bitamin B-12 sune:

• haihuwa zuwa watanni 6 da haihuwa: microgram 0.4 (mcg)
• 7-12 watanni: 0.5 mcg
• 1-3 shekaru: 0.9 mcg
• 4-8 shekaru: 1.2 mcg
• 9-13 shekaru: 1.8 mcg
• 14-18 shekaru: 2.4 mcg
• 19 zuwa sama: 2.4 mcg
• matasa masu ciki da mata: 2.6 mcg
• nono matasa da mata masu shayarwa: 2.8 mcg

Vitamin B-12 a dabi'ance yana cikin abinci wanda ya fito daga dabbobi, gami da:

• nama
• kifi
• qwai
• kayayyakin kiwo

Hakanan yana iya kasancewa a cikin wasu ingantattun hatsi da yisti mai gina jiki.

Menene karancin bitamin B-12?

Kodayake yawancin Amurkawa suna samun isasshen bitamin B-12, wasu mutane suna cikin haɗarin ƙarancin bitamin B-12, musamman waɗanda suka:

• da cutar celiac
• suna da cutar Crohn
• yi HIV
• sha magungunan kara kuzari, magungunan hana kamuwa, colchicine, ko magungunan cutar sankara
• masu cin nama ne kuma basa cin nama ko kayan kiwo
• sha barasa a kai a kai
• samun rashin aiki na rigakafi
• suna da tarihin cututtukan hanji, kamar su gastritis ko cutar Crohn

Kwayar cututtukan rashin bitamin B-12 sun hada da:

• shakiness
• rauni na tsoka
• taurin kafa
• tsokanar tsoka
• gajiya
• rashin nutsuwa
• saukar karfin jini
• rikicewar yanayi

Hali mafi tsanani wanda ke tattare da rashi bitamin B-12 shine anemia mai cin jini. Wannan cuta ce ta yau da kullun wanda ƙashin ƙashi ke samar da ƙarancin girma, ƙwayoyin jini marasa girma. A sakamakon haka, jiki bashi da isasshen ƙwayoyin jan jini don ɗaukar oxygen a cikin jiki.

Shin tsofaffi suna buƙatar karin bitamin B-12?

Manya tsofaffi suna cikin rukunin shekaru wanda maiyuwa zai iya samun karancin bitamin B-12. Yayin da kake tsufa, tsarin narkewarka ba ya samar da acid mai yawa. Wannan yana rage karfin jikinka na shan bitamin B-12.

Binciken Nazarin Kiwon Lafiya da Abinci na Kasa ya gano cewa fiye da kashi 3 cikin 100 na manya sama da shekaru 50 suna da ƙananan matakan bitamin B-12. Binciken ya kuma ce har zuwa kashi 20 na tsofaffi na iya samun matakan iyaka na bitamin B-12.

Shaida ta nuna cewa bitamin B-12 yana da fa'idodi da yawa ga mutane yayin da suka tsufa. Ze iya:

• rage haɗarin bugun zuciya da bugun jini
• amfani da ƙwaƙwalwarka
• bayar da kariya daga cutar Alzheimer
• inganta ma'aunin ku

Ganewar asali na rashi B-12

Ya kamata ku lura da bitamin B-12 a cikin abincinku, amma ba kwa buƙatar damuwa da yawa idan ba ku cikin ƙungiyar haɗari. Kamar yadda yake tare da yawancin abubuwan gina jiki, yana da kyau idan zaka iya samun bitamin B-12 da kake buƙata daga abincin da kake ci. Don wadatattun shagunan bitamin B-12, ku ci abinci mai kyau wanda ya haɗa da:

• nama
• kifi
• qwai
• kayayyakin kiwo

Gwajin jini mai sauƙi na iya ƙayyade matakan B-12 a cikin jikinku. Idan shagunanku ba su da ƙasa, likitanku na iya ba da umarnin ƙarin. Akwai ƙarin bitamin B-12 a cikin nau'in kwaya, a cikin allunan da ke narke ƙarƙashin harshen, da kuma cikin gel da kuke shafawa zuwa cikin hancinku. A wasu lokuta, likitanku na iya ba da shawarar yin amfani da allura don ƙara matakan bitamin B-12 ɗinku.