Cyanocobalamin, kapena vitamini B12, siikonzedwanso mu thupi la munthu, komabe tsiku lirilonse timayenera kudya zina, ngakhale zazing'ono (yekha 0,0003 mg) ya chinthu ichi. Ndi chinthu chofunika kwambiri mu njira ya metabolism, yomwe imayang'anira ntchito ya ubongo ndi zamanjenje, imatiteteza ku zovuta ndi zina zomwe sizikukhudza maganizo, zimayendetsa mphamvu ya magazi, zimakweza mafuta. Chokwanira chochuluka chimene tingapeze kuchokera ku chakudya, koma pazimenezi muyenera kudziwa zomwe vitamini B12 ili nazo kuti mupange zakudya zanu m'njira yoyenera.
Kodi muli ndi vitamini B12 kwambiri?
Zopangidwe zomwe zili ndi ndondomeko yambiri ya cyanocobalamin ndi chiwindi, koma osati nkhumba, koma ng'ombe kapena ng'ombe. Magalamu 20 okha a mbale iyi ndi okwanira kuti azidya mavitamini tsiku ndi tsiku. Akatswiri amalangiza kuti ngakhale kuti kawiri pa sabata pali chiwindi cha amayi amtsogolo omwe amafunikira kuchuluka kwa mlingo wa vitamini B12, ayenera kudyetsedwa ndi ana.
Chitsime china cha cyanocobalamin ndi nsomba, makamaka herring, sardine ndi saumoni, komanso nsomba zina, makamaka nkhanu. Kuphimba kutaya kwa vitamini kudzakwanira magalamu 100 a mavitamini.
Ndi zakudya zina ziti zomwe zimapezeka ndi mavitamini B12?
Zina mwa zinthu zomwe zimapangidwa ndi biologically yogwira gawo, ndizofunika kutchula mkaka, kanyumba tchizi, kirimu wowawasa, kefir ndi tchizi. Mu mkaka wamba wa chinthu ichi sizowonjezera, mu mankhwala a mkaka wowawasa uli ndi pang'ono. Choncho, ngati mumadya nthawi zonse, makamaka tsiku ndi tsiku, ndiye kuti kusowa vitamini B12 ku thupi lanu sikungasokoneze. Koma kugwiritsidwa ntchito kwa akatswiri a tchizi kumalimbikitsa kuti chakudya chikhale katatu pa sabata, kupatulapo kungakhale kokha kwa tchizi tamchere ndi tchizi tomwe tchizi tochepa.
Ndi zakudya ziti zamasamba zomwe zili ndi vitamini B12?
Chakudya cha chomera cha cyanocobalamin chiri ndi zochepa kwambiri, kotero kuchepa kwake nthawi zambiri kumapezeka ndi odyetsa . Ndipo komabe, katundu wotere sayenera kuchotsedwa. Amatha kusinthanitsa bwino chakudya chawo cha tsiku ndi tsiku. Gwero la vitamini B12 lingakhale mkate wonse wa tirigu ndi tirigu wochokera ku mbewu zonse. Chithandizo chabwino chingakhale mbale ndi kuwonjezera masamba a masamba: sipinachi, letesi, zobiriwira anyezi - amadziunjiranso ndi cyanocobalamin.