Kuperewera kwa mavitamini mu chakudya kumabweretsa hypovitaminosis. Zizindikiro ndizo: kugona, kutopa, kutaya mtima, kutentha, khungu, tsitsi ndi misomali kumawonongeka.
Kawirikawiri mavitamini amagawidwa m'magulu awiri: sungunuka mafuta komanso sungunuka madzi . Vitamini C, P ndi B amadzimadzimadzi. Thupi la munthu limasungira mavitamini osungunuka, koma palibe mavitamini osungunuka m'madzi, kotero kuti kudya kwawo nthawi zonse n'kofunikira. Komabe, pali vitamini imodzi yosasungunuka ndi madzi, yomwe thupi limatha kudziunjikira - ndi vitamini B12 - cyanocobalamin, chinthu chofunika chokha chomwe chili ndi cobalt. Komabe, sizimadzikundikira mu mafuta, koma chiwindi, impso, mapapo ndi mpeni.
Kulephera kwa vitamini B12 kumabweretsa mavuto a mitsempha, kupweteka kwa minofu. Amagwira nawo ntchito yopanga maselo ofiira, ndizofunika kuti thupi lonse likhale ndi maselo ofiira ndi mpweya wabwino, zimapangitsa kuti chikumbukiro ndi luso lophunzira, kulimbitsa mafupa, libwezeretse thupi. Kuonjezera apo, vitamini iyi ndi yofunika kuti mavitamini ena B aziwoneka.
Pofuna kutaya thupi, vitamini B12 imathandiza kwambiri. Kwa carnitine, chomwe chimatchedwa quasivitamin, kupezeka kwa vitamini B12 muthupi mokwanira n'kofunika. Mavitaminiwa amachititsa kuti magalimoto azitenga mafuta kupita ku mitochondria, komwe mafuta amatembenuka kukhala mphamvu. Carnitine ndizofunikira kuti azitayidwa mafuta, ndipo, chifukwa cha kulemera kwake.
Kodi vitamini B12 ndi chiyani?
Vitamini B12 siimapangidwira m'thupi, imayenera kupezeka ku chakudya, vitamini complexes kapena zowonjezera zowonjezera zamoyo, koma kugwiritsa ntchito chakudya cha chilengedwe kumapindulitsa kwambiri kuposa zowonjezerako. Vitamini B12 yambiri imapezeka mu zakudya zanyama, makamaka m'chiwindi. Zakudya zam'madzi monga octopus, nkhanu, saumoni, mackerel ndi cod, zimakhalanso ndi vitamini.
Ng'ombe, nkhumba, mwana wa nkhosa ndi kalulu zingathandize kuti thupi likhale lofunika kwambiri la vitamini B12, monga tchizi, mazira a nkhuku ndi mkaka, makamaka kirimu wowawasa.
Ofufuza ambiri amanena kuti chakudya cha masamba sichili ndi vitaminichi, chifukwa chimapangidwa chifukwa cha ntchito yofunikira ya mabakiteriya ena ndipo chifukwa chake alimi ali ndi vuto la vitamini B12. Ndizoyenera kudziwa kuti madokotala ndi madokotala omwe amadya zamasamba, monga moyo wa moyo pazuwo sagwirizana ndi izi. Amakhulupirira kuti masamba ndi ndiwo zamasamba zili zochepa mu mavitamini B12 a zinyama, komabe zilipo mwazokwanira. Sipinachi, nyanja kale , zobiriwira anyezi, soya ndi letesi ndizochokera ku vitamini B12.
Vitamini B12 imasungidwa mu zakudya pamene imatenthedwa ndi kusungidwa. Zimathetsa kuwala kwa dzuwa, kotero kusunga chakudya m'malo amdima.
Zoipa za vitamini B12
Mlingo wa vitamini B12 3 μg, tsiku ndi tsiku
Kuipa kwa mavitamini B12 ndi mavitamini B12 mu thupi kumakhudza kudya kwa mapiritsi, mahomoni ndi mankhwala ena.
Mavitamini osungunuka m'madzi amachotsedwa mosavuta kuchokera ku thupi ndi impso, koma kuchepa kwa mavitamini B12 mu magazi kumatenga nthawi. Pewani mavitamini ambiri kapena zakudya zowonjezera zomwe zili ndi vitamini B12.