Vitamin B12: chokwadi uye ngano

Pakushomeka kwevhitamini B12 mumuviri wevarimi nemhedzisiro yayo, zvinopfuura chinyorwa chimwe chete chakavakwa nemakakatanwa achifarira kudya-nyama. Ehe, vhitamini iyi inoita basa rakakosha mukushanda kwetsinga, kugaya, kuumbwa kwemafuta uye makhahydrates, uye kupatsanurwa kwesero, pakupedzisira. Uye inowanikwa zvakanyanya muzvigadzirwa zvenyama uye offal. Asi kurambwa kwavo kunobatanidza kushomeka kwayo uye mhedzisiro yakakomba kumuviri nenzira yekusaona zvakanaka, kutemwa nemusoro nguva dzose uye anemia? Zvinoitika kuti mubvunzo uyu unogona kupindurwa zvisina kujeka, asi mushure mekunzwisisa zvese.

Izvo zvaunoda kuziva nezve vhitamini B12

Mune akaomeswa emakemikari mazwi, iri izita rakajairika remhando mbiri dzakasiyana dzekobalamin molecule, mune mamwe mazwi, zvinhu zvine cobalt. Saka iro zita raakapihwa navanachiremba - cyanocobalamin. Chokwadi, vanhu vanowanzo kumuti "tsvuku vhitamini“Nokufananidza nemanyuko echinhu ichi kumuviri - chiropa neitsvo dzemhuka.

Vitamin B12 yakatanga kukurukurwa muna 1934, apo vanachiremba vatatu vane tarenda veHarvard, George Maycot, George Will naWilliam Parry Murphy, vakagamuchira Mubairo weNobel wekuwanikwa kwemishonga yawo. Kwapera chinguva zvakazoonekwa kuti zvakare ndeimwe yemavhitamini akatsiga, ayo anonyatso chengetwa muchikafu kunyangwe pasi pesimba rekushisa kwakanyanya, panguva yekubika. Kunyangwe ichifanira kubvumwa kuti inotya mwenje nemvura, zvisinei, nekufamba kwenguva, inogona kuunganidzwa mune dzimwe nhengo dzemuviri wedu - itsvo, mapapu, spleen uye chiropa. Ndokutenda kune izvi kuti zviratidzo zvekutanga zvekushaikwa kwevhitamini B3 mukudya hazvioneke nekukasira, asi mushure memakore maviri kusvika matatu. Zvakare, mune ino kesi, isu tiri kutaura kwete kwete chete nezvevanyowani, asiwo nezvevanodya nyama.

Chii chiri basa rayo

Usazorora mushure mekudzidza nezve kugona kwemuviri kuunganidza vhitamini B12. Kungoti nekuti iwe unogona kutarisa ayo chaiwo mwero mune imwe uye chete nzira, iyo inowira pasi kupasa yakakosha ongororo. Uye zvakanaka kana achiratidza kuti zvese zvakarongeka, nekuti pachinyakare vhitamini iyi inoita mabasa akakosha akati wandei:

• inodzivirira kukura uye kuderera kwekudzivirira muviri nekuda kwekushingaira kugadzirwa kwemasero matsvuku eropa mumongo wemapfupa uye kuchengetedza huwandu hwakazara hwehemoglobin muropa;
• anotarisira basa hematopoietic nhengo;
• inokonzeresa hutano hwenhengo dzekubereka dzevanhukadzi kana vanhukadzi;
• zvinokanganisa kwetunhu mapuroteni, mafuta uye makabhohaidhiretsi;
• inowedzera okisijeni kudyiwa nemaseru mune chiitiko chehypoxia;
• inokurudzira kuwedzera kwemapfupa;
• inokoshesa chiitiko chakakosha chemasero emuzongoza uye, nekudaro, kukudziridza mhasuru;
• inochengetedza yakaenzana nhanho;
• inovandudza mamiriro emusoro uye vhudzi uye inodzivirira dandruff;
• inokanganisa mashandiro ehurongwa hwemitsipa. Naizvozvo, basa rakarongedzwa zvakanaka renhengo dzese, kusanganisira huropi, uye kugara zvakanaka kwemunhu kunoenderana naye. Muchiitiko ichi, isu tiri kutaura nezvekushayikwa kwekurara kwekurara, kusagadzikana, kukanganwa, kusingaperi kuneta.

Mari yekushandisa

Sezvineiwo, 09 ng / ml yevhitamini B12 inofanira kuve irimo muropa. Kune izvi, zvinoenderana nezvakakurudzirwa navanachiremba vedu, munhu wepakati anoda asingasviki 3 mcg yevhitamini iyi pazuva. Zvakare, iyo nhamba inogona kuwedzera nemitambo yakasimba, nhumbu uye kuyamwisa. Mwana anoda zvishoma zvishoma - kusvika 2 mcg pazuva. Panguva imwecheteyo, Germany nedzimwe nyika vane maonero avo pane zvinodikanwa zvezuva nezuva zvevhitamini B12. Ivo vane chokwadi chekuti 2,4 μg chete yechinhu ichi inokwana munhu mukuru. Asi ngazvive sezvazviri, basa rayo rakakosha, saka kuve nechokwadi chekuti rinopinda mumuviri kwakakosha zvakanyanya. Anodya nyama anogona sei kuita izvi? Ngano dzinotenderera pamubvunzo uyu.

Vitamin B12 ngano

Vitamin B12 inoonekwa seimwe yeanopokana zvikuru. Chokwadi, kana ruzivo rwacho rwuri pamusoro rwusingaitwe nharo nevose vafundisi nevarapi, saka nzira dzekuzviwana, nzvimbo yekufananidzwa, sosi huru, pakupedzisira, zvinokurukurwa zvizere. Maonero emunhu wese akasiyana, asi chokwadi, sekuratidzira kwekuita, chiri pakati nepakati. Asi tanga zvinhu zvekutanga.

• Nhema 1… Unofanirwa kugara uchidya zvekudya zvine vhitamini B12 kuti usazomboziva kuti kushomeka chii.

Vashoma vanhu vanoziva kuti kukura kwekushomeka kwevhitamini mune vhitamini B12 kunogona kutora makore makumi maviri. Uye iyo poindi pano haisi muzvivakwa zviripo zvemuviri, asi mune zvakasikwa maitiro, ayo vanachiremba vanodana enterohepatic kutenderera. Apa ndipo apo vhitamini B20 inoburitswa muiyo bile yobva yadzoswazve nemuviri. Zvakare, mune ino kesi, huwandu hwayo hunogona kusvika 12 mcg pazuva. Zvakare, maitiro aya anopa mamwe ma vegans uye vezvirimwa vane vhitamini B10 yakawanda kupfuura painouya kubva kuchikafu. Kupfupisa zvese zvataurwa pamusoro apa, zvakakosha kuti uzive kuti kushomeka kwevhitamini kunogona kuitika mumakore maviri kusvika matatu kwete nekuda kwekuramba kubva kuchikafu chine vhitamini B12, asi nekuda kwekutadza mukutenderera kwe enterohepatic. Uye zvese zvingave zvakanaka, chete inotevera ngano inobuda mune izvi.

• Nhema 2… Vitamin B12 haidiwe, nekuti kutenderera kwe enterohepatic kunoshanda zvakakwana mumuviri

Chirevo ichi chakakanganisa nekuda kwekuti zvimwe zvinhu zvinokanganisa maitiro akatsanangurwa pamusoro, anoti: huwandu hwecalcium, protein necobalt inopinda mumuviri nechikafu, uye mamiriro ematumbu. Uyezve, iwe unogona chete kuve nechokwadi chekuti zvese zvakarongeka nekugara uchipasa bvunzo dzakakodzera.

• Nhema 3… Vitamin B12, inogadzirwa mudumbu nemumatumbo, haina kunyudzwa

Sekureva kwaDr Virginia Virginia Vetrano, ngano iyi yakazvarwa makore mazhinji apfuura, apo vesaenzi vakagutsikana kuti chinhu ichi chakagadzirwa chakadzika kwazvo mumatumbu, nekuda kweizvozvo chakange chisingakwanise kufonyorwa. Shure kwaizvozvo, yakabudirira kubviswa nekuitisa yakakodzera tsvagiridzo uye kuratidza yakapesana. Chinovhiringidza ndechekuti makore anopfuura makumi maviri apfuura kubva ipapo. Mhedzisiro yedzidzo idzodzo yakaburitswa muzvinyorwa zvakati wandei zvesainzi, semuenzaniso, mubhuku "Human Anatomy and Physiology" naMarieb, asi ngano, iyo nanhasi isiri chinhu kunze kwechinyakare chesainzi dzidziso, ichiripo

• Nhema 4… Vitamin B12 inowanikwa muzvigadzirwa zvemhuka chete

Chirevo ichi hachisi chechokwadi nekuda kwechikonzero chimwe chete chiri nyore: hapana zvekudya pasi pano izvo zvine vitamini B12. Kungoti vhitamini B12 ndiyo mhedzisiro yekumwa kwecobalt nemuviri. Iyo inogadzirwa mudumbu diki nematumbo emukati. Zvakare, Dr. Vetrano vanoti coenzymes inoshanda yevhitamini inokakavara inowanikwa mukanwa, kutenderedza mazino nematoni, uye mumapanga ari pazasi rerurimi, uye mumhino, uye kumusoro kwepuroni. Izvi zvinoita kuti zvikwanise kupedzisa kuti kunwa kwe coenzymes B12 kunogona kuitika kwete mudumbu diki chete, asiwo mubronon, esophagus, huro, muromo, pamwe chete nemudumbu wese, pakupedzisira.

Mukuwedzera, vitamini B12 coenzymes yakawanikwa mukati uye, mamwe marudzi emiti, michero nemiriwo. Uye kana iwe uchitenda Bhuku Rakazara reRhodal mavitamini, anowanikwawo mune zvimwe zvigadzirwa. Zvitongere iwe pachako: "B-complex yevhitamini inonzi yakaoma, nokuti inobatanidza mavhitamini ane hukama, anowanzo kuwanikwa muzvigadzirwa zvakafanana."

• Nhema 5… Kushaikwa kweVitamin B12 kunongowanikwa muvanhu vasingadyi nyama

Hwaro hwekuzvarwa kweiyi ngano, chokwadika, ndiko kuramba kwavo nyama. Zvakangodaro, sekureva kwaDr Vetrano, chirevo ichi hachisi chinhu chinopfuura chekushambadzira. Icho chokwadi ndechekuti vhitamini B12 inopihwa chikafu inogona kuunganidzwa chete mushure mekusanganisa neakasarudzika enzyme - iyo Yemukati chinhu, kana Castle's factor. Iyo yekupedzisira inowanikwa mune yegastric secretions. Saizvozvowo, kana nekuda kwechimwe chikonzero chisingawanikwe ipapo, iko kukwezva hakuzoitika. Uye hazvina basa kuti zvikafu zvingani zvine zvirimo zvakadyiwa. Uye zvakare, iyo yekumwiwa maitiro ingangove inokanganiswa nemishonga inorwisa mabhakitiriya, iyo inogona kuwanikwa kwete chete mumishonga, asiwo mumukaka nenyama. Zvakare pamwe nedoro kana utsi hwefodya, kana munhu achinge achishandisa doro zvisina mwero kana kuputa fodya, anowanzo kunetsa mamiriro.

Usakanganwa kuti vhitamini B12 ine imwe drawback - inogona kuparadzwa mune yakanyanya acidic kana alkaline mamiriro. Izvi zvinoreva kuti hydrochloric acid, iyo inopinda mudumbu kugaya nyama, inogona kuiparadza. Uye zvakare, kana iwe ukawedzera putrefactive mabhakitiriya pano, ayo, anoonekwa mumatumbu eanodya nyama, anoparadza iwo anobatsira, iwe unogona kuwana mufananidzo wehuviri hwakakuvara husingakwanise kuita basa raro rakananga, kusanganisira kuyamwa kwevhitamini B12.

• Nhema 6… Vezvinomera vese vanofanira kutora mavitamin complexes ane vhitamini B12 kudzivirira kushomeka kwayo.

Chokwadi, zvinokwanisika kugadzirisa dambudziko reberiberi, kana ratovepo uye izvi zvave zvichiratidzwa nemakiriniki bvunzo, nerubatsiro rweanokosha mapiritsi. Ramba uchifunga, zvisinei, kuti zvakagadzirwa kubva kubhakitiriya rakanyatso kuviriswa. Mune mamwe mazwi, rudzi urwu rwevhitamini cocktail inobatsira munguva pfupi. Mune ramangwana, zvichave zvakafanira kusvika pasi payo uye unzwisise kuti sei muviri uchishomeka muvhitamini B12 uye chii chinofanirwa kuitwa kuitira kudzosera zvese kukwere rimwe.

• Nhema 7… Kana fungidziro yekushomeka kwevhitamin B12 uchifanira kufungisisa maonero ako pane kudya kunovaka uye udzokere munyama.

Chirevo ichi chakarurama. Kungoti nekuti kana paine kusashanda zvakanaka mumuviri, chimwe chinhu chinofanira kuchinjwa. Ehezve, izvi zvinofanirwa kuitwa chete pasi pekutungamira kwechiremba anokwanisa anogona kunyatso kukonzera chinetso uye kusarudza nzira chaiyo yekugadzirisa. Mukupedzisira, chero mavitamini, anoteedzera zvinhu kana nyangwe mahormone anoshanda akabatana. Izvi zvinoreva kuti dzimwe nguva kuitira kutsiva kushaya kweumwe wavo, unofanirwa kudzikisira huwandu hweimwe, kana kutotanga kutsanya.

pane epilogue

Pakave paine kukakavara kwakakwana uye ngano dzakatenderedza vhitamini B12. Asi kwaisave kupesana nedzidziso dzesainzi dzakakonzera ivo, asi panzvimbo pezvo kushayikwa kweruzivo rwechokwadi. Uye zvidzidzo zvemuviri wemunhu uye pesvedzero yemarudzi ese ezvinhu pairi zvave zvichingoitwa uye zvichiri kuitiswa. Izvi zvinoreva kuti makakatanwa agara aripo uye achaonekwa. Asi usatsamwa. Mushure mezvose, zvishoma zvishoma zvinodiwa pahutano uye mufaro: kutungamira mararamiro echokwadi, nyatsofunga pamusoro pechikafu chako uye uzviteerere pachako, uchisimbisa chivimbo chekuti zvese zvakarongeka nemhedzisiro yemiedzo yakakodzera!