Vitamine B12 ni imwe muri vitamine umunani B zigira uruhare runini mu buzima bwawe.B12 irakenewe mumikorere yubwonko, kubyara selile itukura, metabolism, hamwe na synthesis ya ADN.Kugira vitamine B12 ibura birashobora kugira ingaruka kubuzima muburyo butandukanye.
B12 isanzwe yibanda mubikomoka ku nyamaswa nk'inyama, amafi, n'amagi, kandi byongewe no ku biribwa bimwe na bimwe bishingiye ku bimera, nk'ibinyampeke bya mu gitondo.
Nubwo B12 iboneka mubiribwa byinshi bikunze gukoreshwa, abantu bamwe bakeneye kongeramo B12 kugirango bagumane urwego rwiza rwintungamubiri.
Hano haribintu byose ukeneye kumenya kubyongeweho B12, harimo inyungu zubuzima, umutekano, ingaruka mbi, nuburyo bwo guhitamo inyongera ya B12 nziza kubyo ukeneye.
Inyungu za B12
B12 nintungamubiri zishonga mumazi.Ibi bivuze ko umubiri wawe utabika B12 ku bwinshi kandi usohora ibyo udakeneye byose binyuze mu nkari.Kuberako B12 itabitswe byoroshye, umubiri wawe urasaba gutanga B12 ihoraho kugirango ukore inzira zingenzi nkumusaruro wingufu nibikorwa bisanzwe bya nervice.
Abantu benshi bafite ubuzima bwiza bakurikiza indyo itabujijwe kurya B12 ihagije kugirango bagumane urugero rwiza rwamaraso.Nyamara, ubuvuzi bumwe na bumwe, imiti, kubuza imirire ibiryo bikungahaye kuri B12, ndetse no gusaza bisanzwe birashobora kugira ingaruka kumubiri wa B12 nubushobozi bwayo bwo gukuramo B12 biva mubiribwa.
Abantu badashobora gukomeza urwego B12 rwiza binyuze mumirire yonyine bakeneye gufata inyongera ya B12 kugirango babone ibyo bakeneye buri munsi kuri vitamine.
Hano hari inzira zimwe zinyongera B12 zifasha ubuzima.
Irashobora Kongera Urwego B12 no Kuvura B12 Kubura
Imwe mu nyungu zingenzi zinyongera za B12 nubushobozi bwabo bwo kuzamura neza urwego B12 mumubiri.
Hariho impamvu nyinshi zishobora gutuma umuntu adashobora kugumana urwego rwiza rwa B12 wenyine.
Hafi ya 30% byabantu bakuze ntibashobora gufata neza B12 mu biryo kubera ihinduka rya aside igifu no kugabanuka kwumusemburo wa poroteyine witwa intinsic factor, byombi bikenerwa kugirango B12 yinjire.
Imiti isanzwe yandikirwa nka aside aside imiti n'imiti igabanya ubukana irashobora kugabanya urwego B12.Byongeye kandi, abantu bafite ibibazo bimwe na bimwe byubuvuzi nkindwara zifata umura hamwe nabakurikiza indyo ibuza, nkibiryo bikomoka ku bimera akenshi bakura B12 nkeya.
Ku bantu badashoboye gukomeza urwego rwiza rwa B12 bonyine, inyongera ya B12 irashobora gufasha kongera urugero rwamaraso rwintungamubiri zingenzi kandi ikarinda ibibazo byubuzima biterwa no kubura B12, harimo na macrocytike anemia indwara yamaraso igira ingaruka kumasemburo yamaraso atukura.
Irashobora Kugabanya Urwego rwa Homocysteine
Homocysteine ni aside amine isanzwe iboneka mumubiri wawe muke.B12 ifasha kumena homocysteine no kuyihindura mubindi bikoresho umubiri wawe ukeneye.Niba udafite B12 ihagije muri sisitemu yawe, homocysteine yubaka mumaraso yawe.
Urwego rwinshi rwa homocysteine rwongera uburibwe hamwe na stress ya okiside, indwara iterwa mugihe anti -xydeant yumubiri wawe irinzwe nubwoko bwa ogisijeni ikora, ibyo bikaba ibintu byangiza selile mugihe urwego rwinshi cyane mumubiri.
Homocysteine nyinshi yagiye ihura n’ibyago byinshi by’ubuzima, urugero nk'indwara z'umutima, kugabanuka kw'ubwenge, no kwiheba.
Kuzuza B12, hamwe nizindi ntungamubiri zigira uruhare mu kugenga homocysteine, nka folate, birashobora kugabanya cyane urugero rwa homocysteine bityo bikagabanya ibyago by’indwara ziterwa na homocysteine nyinshi.
Isuzuma ryakozwe mu 2022 ryakozwe ku bushakashatsi 8 ryerekanye ko kuzuza B12, B6, na / cyangwa aside folike byatumye igabanuka rya 31.9% ugereranyije igipimo cya homocysteine ku bantu bafite ubumuga buke bwo kumenya.
Turashobora kugirira akamaro abantu bafite akababaro
B12 igira uruhare runini mumikorere yubwonko kandi irakenewe mugukora neurotransmitter nka serotonine, acid-aminobutyric aside (GABA), na dopamine, bigira uruhare runini mugutunganya imyumvire.Ikirenzeho, B12 igenzura urwego rwa homocysteine, rukaba rukenewe mumikorere myiza yubwonko.
Ubushakashatsi bwerekana ko kugira urwego B12 ruto byongera ibyago byo kwiheba.
Ubushakashatsi bwakozwe mu 2021 ku bantu bakuze bwagaragaje ko kugira B12 nkeya cyangwa nkeya byongereye ibyago byo kwandura 51% mu myaka ine.
Kwiyongera hamwe na B12 birashobora gufasha kwirinda kwiheba no kunoza ibimenyetso kubantu bafite depression.Isuzuma ryakozwe mu 2023 ryanzuye ko kuzuza B12 bishobora kuba ingirakamaro mu kugabanya ibimenyetso byo kwiheba no kunoza imikorere y’imiti igabanya ubukana.
Shyigikira ubuzima bwubwonko
Kugira B12 nkeya birashobora kugira ingaruka mbi kubuzima bwubwonko wongera homocysteine, itera ingirabuzimafatizo no guhagarika umutima.Kuzuza vitamine B12 birashobora gufasha kwirinda kwangirika kwingirabuzimafatizo ziterwa na selile, zifitanye isano nindwara nyinshi zidakira, nko kugabanuka kwubwenge.
Ubushakashatsi bwerekana ko kuzuza B12 bishobora gufasha kubungabunga imikorere yubwonko no gutinza ubumuga bwo kutamenya kubantu bakuze.
Isuzuma ryakozwe mu 2022 ryerekanye ko inyongera za B12 zafashaga kugabanuka kwubwenge buke kubantu bakuze, cyane cyane iyo abantu batangiye gufata vitamine hakiri kare mubuzima.
Inkomoko nziza ya B12
B12 isanzwe yibanda mubiribwa byinyamanswa kandi byongewe mubiribwa bimwebimwe bishingiye ku bimera, nk'ibinyampeke, binyuze mu gushimangira ibiryo.
Dore bimwe mubiribwa byiza bya B12:
- Umwijima w'inka watetse: 23.5 mcg kuri buri une, cyangwa 981% ya DV
- Amashanyarazi yatetse: microgramu 17 (mcg) kuri 3-ounce itanga, cyangwa 708% byagaciro ka buri munsi (DV)
- Umusemburo ukungahaye ku mirire: 15mcg ku kiyiko 2, cyangwa 630% ya DV
- Salmon yatetse: 2,6mcg kuri 3-ounce itanga, cyangwa 108% ya DV
- Inyama zinka zubutaka: 2,5mcg kuri 3-ounce itanga, cyangwa 106% ya DV
- Amata yose yogurt yogurt: 1.04mcg kuri 7-ounci, cyangwa 43% ya DV
- Amagi: .5mcg kumagi yose yatetse, cyangwa 19% ya DV
Nubwo B12 iboneka mubiribwa bimwe na bimwe bikomejwe, nk'umusemburo wintungamubiri, amata ashingiye ku bimera, hamwe n’ibinyampeke bya mu gitondo, abantu bakurikiza ibiryo bikomoka ku bimera bashobora kugira ikibazo cyo kugera ku byo B12 bakeneye buri munsi binyuze mu mirire yonyine.
Ubushakashatsi bwerekana ko abantu bakurikiza ibiryo bikomoka ku bimera bakunze guhura na B12 ugereranije nabantu barya ibikomoka ku nyamaswa.Niba ukurikiza ibiryo bikomoka ku bimera cyangwa indyo ibuza kugabanya amasoko karemano ya B12, birasabwa ko wuzuza B12 cyangwa vitamine B igoye kugirango wirinde kubura no gukomeza urwego B12 rwiza.
Iyi crticle iva kuri https://www.ubuzima.com/vitamin-b12-7252832
Igihe cyo kohereza: Apr-07-2023