Vitamin B12 Abinci ga masu cin ganyayyaki

Wadatacce

• Babban abincin bitamin B12 don masu cin ganyayyaki
• Kayan kiwo
• Qwai
• Ingantattun abinci
• Yisti na gina jiki
• Nori
• Naman kaza Shitake
• Amfanin lafiya na B12
• Risks da rikitarwa
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Vitamin B12 muhimmin bitamin ne ga ƙwayoyin. Yana da mahimmanci don kiyaye jijiyoyin ku, ƙwayoyin jini, da DNA lafiya.

Abubuwan dabba a cikin halitta suna dauke da wannan bitamin. Nama, kiwo, da ƙwai sune tushe mai kyau musamman.

Abubuwan da ke tsire-tsire ba su da B12 a dabi'a, don haka mutanen da ke bin tsarin cin ganyayyaki ko cin ganyayyaki suna buƙatar tabbatar da samun wadatacce a kowace rana don kauce wa rashi.

Rashin bitamin B12 na iya haifar da mummunan sakamako ga lafiya, kamar cutar ƙarancin jini.

Duk da yake masu cin ganyayyaki da masu cin ganyayyaki suna buƙatar yin tunani game da inda bitamin B12 yake zuwa, har yanzu akwai manyan zaɓuɓɓuka. Karanta don ƙarin koyo.

Babban abincin bitamin B12 don masu cin ganyayyaki

Masu cin ganyayyaki suna da zaɓuɓɓuka da yawa don tushen B12. Wadannan sun hada da kwai da kayayyakin kiwo, kamar su madara da cuku.

Vegans suna da iyakantattun jerin zaɓuɓɓuka. Ingantattun abinci, ko waɗanda ke da ƙarin bitamin B12, babban tushe ne.

Abincin ƙasa irin su yisti mai gina jiki, yaduwar yisti, wasu namomin kaza, da wasu algae suma suna da bitamin B12.

A ƙasa, muna duban mafi kyawun tushen bitamin B12 don masu cin ganyayyaki, wasu kuma don masu cin ganyayyaki, suma.

Kayan kiwo

Cin kayayyakin kiwo yana daya daga cikin hanyoyi mafi sauki don samun isasshen bitamin B12 a cikin abincin ganyayyaki.

Ofishin Kididdigar Abinci ya lissafa abubuwan B12 a cikin kayayyakin kiwo masu zuwa:

• 1.2 microgram (mcg) a cikin kofi 1 na madara mai mai mai ƙyama, ko 50% na Darajar Ku ta Yau (DV)
• 1.1 mcg a cikin 8 oces na yogurt mai ƙaran mai, ko 46% na DV ɗin ku
• 0.9 mcg a cikin oza 1 na cuku na Switzerland, ko 38% na DV ɗin ku

Gwada samun yogurt tare da karin kumallon ku, madara a matsayin abin shan la'asar, da kuma 'yan yankan cuku a matsayin abun ciye-ciye.

Qwai

Wani tushen B12 ga masu cin ganyayyaki shine ƙwai. Largeayan girma, dafaffun kwai ya ƙunshi mcg 0.6 na bitamin B12, ko 25% na DV ɗin ku.

Qwai ma suna da furotin mai gina jiki, wani sinadarin da watakila ba shi da shi a wasu kayan cin ganyayyaki. Koyi game da tushen furotin masu cin ganyayyaki anan.

Don cin qwai da yawa, yi qoqarin samun qwai da aka dafa don karin kumallo, sa qwai dafaffin qwai a cikin salati, da kuma yin karin omelet ko quiches.

Ingantattun abinci

Abincin da aka ƙarfafa tare da bitamin B12 na iya taimaka muku haɗuwa da buƙatun cin abincinku na yau da kullun. Waɗannan sune tushen tushen B12 tare da wadataccen bioavailability don masu cin ganyayyaki da ganyaye.

Kyakkyawan abincin karin kumallo babban zaɓi ne. Kayan hatsi galibi suna ɗauke da 25% na DV ta kowane aiki, kodayake wannan ya bambanta tsakanin samfuran. Karanta marufin don sanin ko abincin karin kumallo mai ƙoshin lafiya ya ƙara B12.

Ingantattun kayan abinci galibi suna da sauƙi don jikinka ya narke, wanda ke nufin suna da haɓakar bioavailability. Wannan yana taimakawa jiki samun bitamin B12 cikin sauki.

Yisti na gina jiki

Wani ingantaccen abinci wanda ya ƙunshi bitamin B12 shine yisti mai gina jiki. Wannan tafi-zuwa abinci ga yawancin masu cin ganyayyaki da masu cin ganyayyaki.

Tare da fa'idodi masu gina jiki, yisti mai gina jiki yana ba da zurfin dandano ga girki. Da yawa suna amfani da yisti mai gina jiki don ƙara ɗanɗano ko ɗanɗano mai ƙoshin abinci.

Tablespoaya daga cikin cokali na 100% yisti mai gina jiki yana ba da 2.4 mcg na bitamin B12, ko 100% na DV.

Gwada ƙara yisti na abinci mai gina jiki a cikin kayan miya, chilis, ko curry. Don abun ciye ciye mai kyau, yayyafa yisti mai gina jiki akan popcorn mai iska.

Nori

Toaya daga touts nori, wanda kuma ake kira purple laver, a matsayin kyakkyawan tushen bitamin B12. Ana yawan cinye wannan samfurin na algae a ƙasashen Asiya.

Nazarin ya bada shawarar cin gram 4 na busasshiyar nori don biyan bukatun yau da kullun don cin bitamin B12.

Kuna iya samun wannan samfurin a kasuwannin abinci na Asiya ko siyayya gare shi ta kan layi. Ana amfani da shi a cikin sushi kuma yana iya zama lafiyayyen abinci mai sauƙi da kansa.

Naman kaza Shitake

Kamar nori, wasu, gami da shitake, suna da bitamin B12. Matakan ba su da ƙarfi, duk da haka.

Kuna buƙatar cinye kimanin gram 50 na busassun namomin kaza don saduwa da bukatun yau da kullun na bitamin B12.

Duk da yake ba za ku so ku ci waɗannan namomin kaza a kai a kai ba - kuma ya fi kyau ku bambanta tushen B12 ɗinku duk da haka - suna yin zaɓi mai kyau ga waɗanda suke son fungi.

Gwada ƙara naman kaza wanda ya ƙunshi B12 a cikin girkin ku don abincin rana mai daɗi ko abincin dare don ƙarin ƙarfin B12.

Amfanin lafiya na B12

Yin amfani da bitamin B12 yana da mahimmanci ga abincinku. Vitamin B12 yana ba da gudummawa ga mahimman ayyuka a jikin ku, gami da:

• kafa da kuma raba jajayen ƙwayoyin jini
• kare tsarinku mai juyayi
• hada DNA dinka
• bawa jikinka kuzari

Ba kwa buƙatar mai yawa bitamin B12 don kula da waɗannan mahimman ayyukan jiki. Abincin ku na bitamin B12 ya kamata ya kasance kusan 2.4 mcg kowace rana idan kun kasance baliga.

Yara suna buƙatar ƙananan bitamin B12. Misali, jariri tsakanin watanni 7 zuwa 12 yana bukatar 0.5 mcg kawai a rana. Yaro tsakanin shekaru 4 zuwa 8 yana buƙatar kawai mcg 1.2 kowace rana.

Foundaya ya gano cewa rashi B12 ya fi zama ruwan dare tsakanin yawancin jama'a, kamar haka:

• 62% na mata masu ciki suna da rashi
• 25-86% na yara suna da rashi
• 21-41% na matasa suna da rashi
• 11-90% na tsofaffi suna da rashi

Risks da rikitarwa

Rikice-rikicen gama gari da yanayin da rashi na B12 ya haɗa da ƙarancin jini, cututtukan jijiyoyin jiki, da rashin yiwuwar ƙwayoyin halitta su rarraba.

Idan bakada wadataccen bitamin B12 a jikinku, zaku iya fuskantar alamun bayyanar masu zuwa:

• lalacewar jijiya
• gajiya
• tingling a hannuwanku da ƙafa
• rashin nutsuwa
• rauni
• hangen nesa
• zazzaɓi
• yawan zufa
• matsalolin tafiya
• matsalolin narkewa
• ciwon harshe

Idan kun sami waɗannan alamun, yi magana da likitan ku. Kwararka na iya buƙatar yin wasu gwaje-gwaje don sanin idan matakan B12 naka na al'ada ne.

Layin kasa

Masu cin ganyayyaki da masu cin ganyayyaki koyaushe ya kamata su riƙa tunawa da cin abincin B12. Wannan bitamin ne mai matukar mahimmanci ga jiki kuma yana iya rasa cikin waɗanda basa cin nama.

Kuna iya samun bitamin B12 daga abinci wanda aka samo daga dabbobi kamar su kiwo da ƙwai ko daga abinci masu ƙarfi. Namomin kaza da algae na iya rufe abincin ku na B12 a wasu lokuta.

Tabbatar da tattauna hanyoyin da za a kara B12 cikin abincinku tare da likitanku kuma a kula da matakanku akai-akai don kiyaye lafiyar mafi kyau.

Kuna iya yanke shawarar ɗaukar ƙarin don tabbatar da samun isasshen bitamin B12. Wadannan suna nan don siyan layi.