Ukuze umsebenzi ovamile futhi wemvelo womzimba, udinga amavithamini. Gcwalisa ukungabi khona kwabo ngokudla okukhethiwe kahle. I-Vitamin B12 ibaluleke kakhulu emzimbeni, kodwa, ngeshwa, ayikwazi ukukhiqizwa ngokuzimela.
Imikhiqizo enesisindo esikhulu se-vitamin B12
Wonke umuntu kufanele aqaphele futhi azi ngokwabo ukuthi yikuphi ukudla okuqukethe i-vitamin B12 eningi. Lokhu kufaka:
- isibindi, inhliziyo, izinso, amaphaphu;
- ubisi oluyimpuphu;
- inyama yenogwaja;
- inkomo;
- izinhlobo ezahlukene zezinyosi;
- i-bifidolact;
- ikhodi.
Umzimba womuntu uyindlela eyinkimbinkimbi, futhi i-vitamin B12 (kanye namanye amavithamini) idlala indima ebaluleke kakhulu kuwo. Ezingeni layo lehlehlisiwe, seliyeka ukusebenza ngendlela evamile. Futhi maqondana nezinye izinhlobo ze-microelements ezisebenzayo, i-B12 iletha izinzuzo eziningi.
Iyini i-vitamin B12 ebaluleke kakhulu?
Iningi lawo wonke amavithamini B12 atholakala emikhiqizweni yenyama. Umthombo wawo uwukudla kwesilwane.
Kulesi simo, kufanele kuqaphele ukuthi kunzima kakhulu kubalimi . Emzimbeni wabo, i-B12 ihlala ezingeni eliphansi kakhulu, njengoba kuboniswa ukubukeka kwabo. Isikhumba esinamahloni, izipikili ezinwabuzelayo, izinwele ezingenampilo nezomile - konke lokhu kungumphumela wokuntuleka kwe-vitamin B12.
Ukuze ugweme ukuntuleka kwe-cyanocobalamin, zihlolele uhlu lokudla oluqukethe i- vitamin B12 kunazo zonke futhi uzame ukuzifaka njalo ekudleni. Ngaphezu kwalokho, umkhuba wansuku zonke kumuntu omdala awunaki, u-3 μg kuphela. Kungenzeka ukuthi udlule lelizinga, kodwa ngaphakathi kwemingcele efanele. Musa ukuhlasela ngenkani imikhiqizo yenyama, kungaholela ekuzuzeni isisindo kanye nezinkinga zesisu. Konke kuhle ukuthi ngokulinganisela.
Ukudla okunevithamini B12: