Cyanocobalamin, kana kuti vitamini B12, haisi yakagadzirirwa mumuviri wemunhu, uye asi zuva rega rega tinofanira kudya imwe, kunyange zvazvo iri duku (chete 0.0003 mg) yeiyo zvinhu. Icho chinhu chakakosha zvikuru mumagadzirirwo emasabolism, iyo inokonzera basa reropi nehutachiona hwehurongwa, inodzivirira isu kubva mumanikidziro uye mamwe mamwe mafungiro emanzwiro asina kunaka, anotarisa kuwedzera kweropa, inogadzirisa mafuta mari. Kuwanda kwezvinhu zvatinogona kuwana kubva pakudya, asi pane izvi unoda kuziva chaizvo izvo vitamini B12 inosanganisira kuti uwedzere kudya kwako nenzira yakarurama.
Chii chine mavitamini B12?
Chigadzirwa nemusoro wepamusoro wezvinyorwa zve cyanocobalamin chiropa, asi kwete yenguruve, asi nyuchi kana mhuka. Iga magiramu 20 chete eda iyi inokwana kugovera kudya kwezuva nezuva mavitamini. Nyanzvi dzinokurudzira kuti kunyange zvazvo kaviri pavhiki kune chiropa chevana vanouya mune ramangwana vanoda ruzivo rwakakura rwevhitamini B12, rinofanira kudyiwa nevana.
Imwe pfuma yakawanda ye cyanocobalamin ihove, kunyanya herring, sardines uye salmon, pamwe chete nedzimwewo zvehove, kunyanya crabs. Kuvhara kushayikwa kwevhitamini kuchave kwakakwana kwemazana magiramu emabhadharo.
Ndezvipi zvimwe zvekudya zvemhuka zvinobuda mavitamini B12 zvine?
Pakati pezvimwe zvinhu zvinoshandiswa nehupenyu hunokosha hwehupenyu hunobudiswa, zvakakosha kutaura nezvekaka, cottage cheese, ukamu uhwu, kefir uye cheeses. Mumukaka wakawanda wechinhu ichi hausi wakawanda, mumiti yakasvi-mukaka ine zvishoma. Saka, kana iwe uchigara uchizvidya, zvichida zuva rega rega, saka kushaya vitamini B12 kumutumbi wako hakungatongotyi. Asi kushandiswa kwechese nyanzvi dzinokurudzira kuti kudya kunopedzisira katatu pavhiki, kunze kwekugadziriswa chete kwechika chedu uye pasi-calorie cheese cheese.
Ndezvipi zvinomera zvekudya zvine vitamini B12?
Zvokudya zvemavara zvakabva cyanocobalamin zvine zvishoma, saka kuparara kwayo kunowanzoonekwa nevashambadziri. Uye zvakadaro, michina yakadaro haifaniri kutorwa. Vanokwanisa kuenzanisa zvakakwana kudya kwavo kwezuva nezuva. Iko kunobva mavhitamini B12 kunogona kuva chingwa chegorosi uye zviyo zvezviyo zvakakwana. Uyewo rubatsiro rwakanaka ruchava ndiro nekuwedzera kwemashizha ane mashizha: sipinashi, lettuce, mavara ezvinyoro - zvinowedzerawo zvimwe zve cyanocobalamin.