Ndi zakudya ziti zomwe zili ndi vitamini B12?
Kuperewera kwa vitamini B12, komwe kumadziwika kwambiri m'chitaganya, kumakhudza ambiri aife. Kuperewera kwa B12 kumayambitsa matenda osiyanasiyana monga kudzuka kutopa m'mawa, kusokoneza ntchito zamitsempha, kugona komanso kusafuna.
Malinga ndi lipoti la UAV; Ngati vitamini ya B12 ndiyosakwanira, imayambitsa mikhalidwe yomwe imakhudza moyo watsiku ndi tsiku monga anemia, jaundice ndi anorexia. Kuphatikiza apo, kuchepa kwa vitamini B12 kwa kuchepa kwa mitsempha komanso kusokonezeka kwa malingaliro kumachitika. Kodi zipatso ndi masamba ndi chiyani omwe ali ndi vitamini B12? Ndi zakudya ziti zomwe zimapezeka ku B12? Ndi zakudya ziti zomwe zimakhala ndi vitamini B12? Nayi yankho la akatswiri…
Ndi zakudya ziti zomwe zimapezeka ku B12?
Malinga ndi lipoti la UAV; Katswiri wama Chemical Nigar Yildirim, "B12 vitamini ndi ginkgo biloba chomera, chomwe chimanenedwa nthawi zaposachedwa ndimaganizo athunthu," adatero. Pofotokoza kuti mavitamini a B12 akhoza kutengedwa kuchokera kunyanja, nyama ndi mkaka, mazira ndi tchizi, Yıldırım adati: Mavitamini a B12, omwe ndi ofunika kwambiri, atha kupezeka kuchokera ku nsomba zam'madzi, nyama ndi mkaka, mazira ndi tchizi. Ngati mukufuna kupita kumadzulo madzulo, kugona nthawi yayitali ndi okondedwa anu, ndikuwongolera kugona kwanu, muyenera kumwa vitamini B zovuta ndi chomera cha ginkgo tsiku ndi tsiku. Mudzazindikira kusiyanaku chifukwa chogwiritsa ntchito nthawi zonse.
Ndi zakudya ziti zomwe zili ndi vitamini B12?
Katswiri wa zamankhwala Dietitian Pınar Kural Enç adati Vitamini B12 ndi mavitamini osungunuka amadzi ndipo dzina lake lina ndi cobalamin. Kuperewera kwa Vitamini Vitamini kumatha kuwoneka pakusungira zakudya komanso kuphika. mwachitsanzo nyama yokazinga ndi kutentha kwambiri ndi kuwiritsa msuzi; kuwiritsa ndi kuwira mkaka; Kuchita bwino kwa vitamini B12 kumachepetsedwa kwambiri ndikuthira madzi mukaphika nsomba. Acid, alkali ndi kutentha kosagwira. Nthawi yowira nthawi yayitali ndikuwonjezera kuchuluka kwa vitamini B12 kutaya kumawonjezeka. Chiwindi kuwira m'madzi mutawira m'madzi, nsomba kuwira pambuyo kuwira m'madzi, kumathandizanso kuchepa kwa vitamini B12 ndi zina mwa zifukwa. Zimadziwika kuti nyama ikakhuta, 12 peresenti ya vitamini B30 ndi 10-20 peresenti pamtunda wonyowa umatha ndi kutentha ndi madzi. Pomwe kutayika mu mkaka wa UHT kuli mozungulira 7-10, momwe 30 imatayidwa ndi kuwira. Chifukwa chake, tiyenera kupanga bwanji dongosolo la zakudya zopewera izi? Zakudya zazikulu zomwe zili ndi mavitamini a B12; tiyenera kubweretsa nyama, mkaka, tchizi, mazira ndi nsomba m'miyoyo yathu. Mwanjira ina, zakudya za nyama ... Kwa azinyama, ndikofunika kupereka mafuta ku mkaka ndi mazira. Zotsatira zake, zakudya zamafuta a B12 siziyenera kunyalanyazidwa kuti musamaiwale, kusokoneza, kutopa, ndi zovuta zazikulu mtsogolo, ndipo ndizothandiza kuyeza milingo ya B6 pamiyezi ya 1. Kwa okalamba kuposa 12, B14 mcg 2.4 iyenera kumwedwa tsiku lililonse. 12 mcg pa nthawi yoyembekezera komanso poyamwitsa kuchuluka kumeneku kuyenera kukhala 2.6 mcg döneminde.
Mungakonde kudziwa: Kodi mungakonde kuphunzira njira zosavuta komanso zofulumira kwambiri zopangira ndalama zomwe palibe amene adaziganizirapo? Njira zoyambirira zopangira ndalama! Komanso, palibe chifukwa cha likulu! Kuti mudziwe zambiri Dinani apa
VITAMIN B12 YOPHUNZITSITSIDWA KU ZINSINSI ZA ZINYAMA
Dr. Ponena za chithandizo cha kuperewera kwa B65, Uysal adati: "Popeza mavitamini sangapangidwe m'thupi, amayenera kutengedwa kuchokera kunja ndi chakudya kapena njira zina. Mavitamini sizitsamba. Iyenera kuperekedwa kuchokera kuzakudya zanyama. Zakudya monga nyama, nkhuku, nsomba, mazira, mkaka, yogurt, tchizi, chiwindi, mtima, ndi impso ndizo zina mwazinthu zabwino kwambiri za vitamini B12. Kulephera kwa Vitamini B12 kumakhala kofala makamaka makamaka kwa osadya nyama. Dokotala wanu ayenera kusankha pa chithandizo. Munthuyo sangapange chisankhochi. Poyang'ana mtengo wa B12 womwe umayeza chifukwa chakuwunika magazi, dokotala wanu amakonza chithandizo choyenera kwambiri poganizira chithunzi cha kapangidwe kake ndi thanzi la wodwalayo. Mosasamala kanthu kuti wamkulu kapena wokalamba, thandizo la vitamini B12 liyenera kupangidwa ndi chakudya kapena mankhwala osokoneza bongo pakafunika kutero.