Kushaiwa kwevhithamini muzvokudya kunotungamirira ku hypovitaminosis. Zviratidzo ndezvekuti: kurara, kuneta kunonoka, kusava nepfungwa, kusava nenguva, ganda, vhudzi uye misumari inowedzera.
Kazhinji mavhithamini anogoverwa muzvikamu zviviri: mafuta anogadzikana uye anogadzikana nemvura . Vitamini C, P uye B mavhithamini zvinogadzikana nemvura. Mumuviri womunhu unochengetedza zvirongwa zvevhithamini zvakasviba-mafuta, asi hapana mavhithamini anogadzikana mumvura, saka kudya kwavo nguva dzose kunokosha. Kunyange zvakadaro, pane imwe vitamin inogadziriswa mumvura, iyo muviri unogona kuunganidza - inonzi vitamini B12 - cyanocobalamin, iyo inobatsira chete ine cobalt. Zvisinei, hazviunganidzi mumafuta, asi muropa, itsvo, mapapu uye spleen.
Kushayikwa kwevhitamini B12 kunotungamirira kumatambudziko anokonzerwa nehutano, musimba unopera. Anobatanidzwa mukugadzirwa kwemasero matsvuku eropa, zvinodiwa pakuita muviri wose nemasero matsvuku eropa ane oxygen, inovandudza chiyeuchidzo uye kukwanisa kudzidza, kusimbisa mapfupa, kunogadzirisa muviri. Mukuwedzera, iyi vitamini inofanirwa kuenzaniswa kwemamwe mavitamini B.
Nokuda kwekurasikirwa, vitamini B12 ine basa rinokosha rinotsigira. Nokuda kwecarnitine, iyo inonzi "quasivitamin," kuvapo kwevhitamini B12 mumuviri zvakakwana zvakakosha. Iyi quasi-vitamini inokonzera kutakura kwemafuta emakemikari kusvika ku mitochondria, apo mafuta anoshandurwa kuva simba. Carnitine inofanirwa kudiiwa kwemafuta, uye, naizvozvo, kushaya kurasikirwa.
Chii chinonzi vitamini B12?
Vitamini B12 haina kubudiswa mumuviri, inofanira kuwanikwa kubva pakudya, vitamini complexes kana biologically active active additives, asi kushandiswa kwezvokudya zvechisikigo kunounza zvakakosha kune zvigadzirwa zvekuvaka. Iyo yakawanda kwazvo yevhitamini B12 inowanikwa muzvokudya zvemhuka zvakabva, kunyanya muropa. Zvokudya zvegungwa zvakadai sevolpus, makanda, saumoni, mackerel uye cod, uyewo ane zvakakosha zvevhitamini iyi.
Nguruve, nyama yenguruve, gwayana uye mhute nyama inogona kuzadza muviri wose mudikanisi we vitamini B12, saizi, mazai ehuku uye marisi, kunyanya kirimu yakasviba.
Vatsvakurudzi vakawanda vanotaura kuti zvokudya zvezvirimwa hazvina mavitamini aya zvachose, izvo zvinoumbwa semugumisiro webasa rinokosha rezvimwe mabhakitiriya uye naizvozvo varimi vanoshayiwa vitamini B12. Zvakakosha kuziva kuti mafirosi uye vanachiremba vateveri vezvirimwa, semararamiro ehupenyu pamudzi haabvumirani neizvi. Vanotenda kuti miriwo nemiriwo zvakaderera mune zvakagadzirwa nemavitamini B12 emhuka yemhuka, asi zvakadaro iripo mavari zvakakwana. Sipinachi, gungwa kare , gorosi eiii, soy uye lettuce ndiyo michero yemichero ye vitamini B12.
Vitamini B12 inochengeterwa muzvokudya kana inopisa uye ichichengetwa. Inoparadza zuva chete, saka chengetedza zvokudya munzvimbo ine rima.
Zvisina kunaka zve vitamini B12
Nhamba yezuva nezuva ye vitamini B12 3 μg, yakawedzera
Kusagadzikana uye kuwanikwa kwevhitamini B12 mumuviri kunobata kubatwa kwekuberekwa kwepiritsi mapiritsi, mahomoni nemimwe mishonga.
Mavhithamini emvura anogadzikana anonyorerwa nyore nyore kubva mumuviri neitsvo, asi kuderera muhuwandu hwevhitamini B12 muropa kunotora nguva. Dzivisa kuwedzerwa kushandiswa kwevhithamini kana zvimwe zvinowedzera kudya zvine vitamini B12.