Vithamine B-12, kapa li-cobalamin, ke setho sa lelapa le tsitsitseng metsi le li-vithamine tse rarahaneng. E hlokahalang bakeng sa mosebetsi o tloaelehileng oa lisele tse nang le methapo ea mali, tlhahiso ea DNA le 'mele oa hao o hloka vithamine B-12 ho etsa palo e lekaneng ea lisele tsa mali.
Vithamine B-12 e fumanoa ka tlhaho liphoofong, likhoho, lijo tsa leoatle, mahe le lihlahisoa tsa lebese-lijo tse nang le protheine e ngata. Tlhokomelo ha ea lokela ho hlokahala bakeng sa batho ba baholo ba phetseng hantle, ntle le litlolo, kaha vithamine ea B-12 e fumanoa feela lihlahisoa tsa liphoofolo.
Li-ovolactovegetarians li tla fumana vithamine ea B-12 ho tloha mahe kapa lihlahisoa tsa lebese.
Lefapha la Bophelo le Bongaka la National Academy of Sciences, Engineering le Medicine le etsa qeto ea lijo tse sebelisoang bakeng sa livithamine le liminerale. Li-DRI tsena li thehiloe litlhoko tsa phepo ea motho ea tloaelehileng ea phetseng hantle. DRI bakeng sa vithamine B-12 e itšetlehile ka lilemo. Basali ba nang le moimana kapa ba anyesang ba hloka ho se hokae feela.
Dietary Reference Intakes
Lilemo tse 1 ho isa ho tse tharo: 0,9 micrograms ka letsatsi
Lilemo tse 4 ho isa ho tse 8: 1.2 micrograms ka letsatsi
Lilemo tsa 9 ho isa ho tse 13: 1.8 micrograms ka letsatsi
14+ lilemo: 2.4 micrograms ka letsatsi
Basali ba nang le moimana: 2.6 micrograms ka letsatsi
Basali ba anyesang: 2.8 micrograms ka letsatsi
Bothata ba vithamine B-12
Kaha vithamine ea B-12 e fumanoa lijong tsa liphoofolo, batho ba bangata ba fumana lijo tse lekaneng. Batho ba nang le mali a nang le tšoaetso ea mali ba sitoa ho fumana vithamine ea B-12 e lekaneng hobane ha ba hlahise ntho e lekaneng e bitsoang ntho ea tlhaho, e leng ea bohlokoa bakeng sa vithamine ea B-12 e lokelang ho kenngoa ka marako a malinyane.
Batho ba nang le likokoana-hloko kapa likokoana-hloko tsa mala a nyenyane a kang lefu la leliac kapa lefu la Crohn, mefuta e meng ea boikoetliso ba boima ba 'mele, likokoana-hloko tsa likokoanyana kapa likokoana-hloko li ka fokotsa bokhoni ba motho ba ho ja vithamine B-12.
Bothata bo joalo bo ka baka mathata a sa tšoaneng, a kang megaloblastic anemia, e etsahalang ha lisele tse khubelu tsa mali li sitoa ho ntshetsa pele hantle.
Ho haella ha vithamine B-12 ho ka baka mathata a methapo ea pelo.
Matšoao a bakoang ke khaello ea mali a kenyeletsa:
- mokhathala (o ikutloa o khathala ka nako e telele)
- bofokoli likarolong tsa 'mele oa hau
- ho lahleheloa ke takatso ea lijo
- ho lahleheloa ke boima
- ho patoa
Matšoao a maiketsetso a ho haella ha vithamine B-12 a ka kenyelletsa leha e le efe ea tsena:
- ho sithabela le ho sisinya matsohong kapa maoto
- ho felloa ke tekano
- ho tepella maikutlong
- pherekano le tahlehelo ea mehopolo
- bohloko bo tukang kapa ho hlomoha ha molomo kapa puo
Batho ba bang ba ka ba le matšoao a methapo ea mali ntle le tšoaetso ea mali, 'me matšoao ana a ka tsoa mathateng a mang a bophelo. Haeba u nahana hore u ka 'na ua haelloa ke vithamine ea B-12, u lokela ho bona mofani oa tlhokomelo ea bophelo ea ka tsebang hore na o na le bofokoli ba vithamine B-12 ka ho laela liteko tse khethehileng tsa mali.
Vegans kapa batho ba jang lijo tse nyane haholo tsa liphoofolo ba ka nka vithamine ea B-12 e le lijo tse ling tsa lijo kapa ba ja lijo-thollo tse nang le mavithamine. Li-ovolactovegetarians li lokela ho fumana vithamine ea B-12 ho mahe kapa lihlahisoa tsa lebese.
Batho ba fumanoeng ba e-na le bofokoli ba vithamine B12 ka lebaka la malabsorption ba ka fanoa ka lithunya tsa vithamine B-12 tse tloaelehileng, tse fokolang tlhokahalo ea ho fumana vithamine ka maleng a manyenyane, empa maemong a mang ho nka vithamine ka foromo ea pilisi e ka sebetsa.
Ho tla ba thata ho sebelisa lijo ho thibela kapa ho tšoara likhaello tsa vithamine B-12 ka lebaka la malabsorption, le hoja ho ja boholo ba sebete e ne e le phekolo ea histori bakeng sa phokolo ea mali e kotsi.
Ho noa li-vithamine B-12 li-supplement li tla fokotsa maemo a homocysteine maling a hau. Ka bomalimabe, ho nka li-supplement ha ho bonahale ho fokotsa kotsi ea lefu la pelo. Vithamine B-12 e tlatsetso e boetse e khothalletsoa ho ntlafatsa tsebo ea ho tseba, le ho matlafatsa matla. Empa lipatlisiso ha lia fana ka bopaki bo lekaneng bakeng sa lits'ebeletso tsena.
> Mehloli:
> Bophelo bo botle le bongaka ba Meriana ea National Academy of Sciences, Engineering le Medicine. "Dietary Reference Intakes Tables le Tlhahlobo." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
> Martí-Carvajal AJ, Solà I, Lathyris D. "Ho itšireletsa ha Homocysteine ho fokotsa liketsahalo tsa pelo." http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD006612.pub4/abstract;jsessionid=75EDDE8486AD1CE4C828AF5C72FB2BD4.f01t02.
> Mekhatlo ea Sechaba ea Bophelo bo Botle ba Lijo. "Vithamine B12." http://ods.od.nih.gov/factsheets/vitaminb12/.