Vitamin B12
Izvo zvirimo muchinyorwa

Chemical fomura:

C63H88With14O14P

tsananguro pfupi ye

Vitamin B12 yakakosha kune hutano hwehuropi, tsinga system, DNA synthesis uye kuumbwa kwemasero eropa. Chaizvoizvo, chikafu cheuropi. Kushandiswa kwaro kwakakosha pazera ripi neripi, asi kunyanya nekukwegura kwemuviri - kushayikwa kwevhitamini B12 kunobatanidza nekukanganisa kwekuziva. Kunyangwe kushomeka kwakapfava kunogona kukonzera kuderera kwekuita kwepfungwa uye kuneta kusingaperi. Imwe yevhithamini yakakosha kune vanodya miriwo, sezvo yakawanda yacho inowanikwa muzvigadzirwa zvemhuka.

Iyo inozivikanwawo se: cobalamin, cyanocobalamin, hydroxocobalamin, methylcobalamil, cobamamide, Castle yekunze chinhu.

Nhoroondo yekuwanikwa

Muma1850, chiremba wechiChirungu akarondedzera chimiro chinouraya, achichiisa kune chisina kujairika gastric mucosa uye kushomeka kwemudumbu acid. Varwere vakaunzwa nezviratidzo zvekushaya ropa, rurimi kuzvimba, ganda chiveve, uye zvisina kujairika gait. Pakanga pasina mushonga wechirwere ichi, uye chaigara chichiuraya. Varwere vaive vasina kudya zvinovaka muviri, vari muchipatara uye vasina tariro yekurapwa.

George Richard Minot, MD kuHarvard, aive nepfungwa yekuti zvinhu zviri muchikafu zvinogona kubatsira varwere. Muna 1923, Minot akabatana naWilliam Perry Murphy, vachitsvaga ongororo yake pabasa rapfuura naGeorge Whipple. Muchidzidzo ichi, imbwa dzakaunzwa kune mamiriro ekushaya ropa, ndokuzoedza kuona kuti ndezvipi zvekudya zvinodzosera masero matsvuku eropa. Muriwo, nyama tsvuku, uye kunyanya chiropa zvaishanda.

Muna 1926, pakokorodzano muAtlantic City, Minot naMurphy vakataura chiitiko chinonakidza - varwere makumi mana nevashanu vane chirwere chekushaya ropa chinoporesa vakaporeswa nekutora huwandu hwakawanda hwechiropa chisina kubikwa. Kuvandudzwa kwemakiriniki kwaive pachena uye kwaiwanzoitika mukati memavhiki maviri. Kune izvi, Minot, Murphy naWhipple vakagamuchira Mubairo weNobel muMedicine muna 45. Makore matatu gare gare, William Castle, zvakare musayendisiti weHarvard, akawana kuti chirwere ichi chakakonzerwa nechinhu chiri mudumbu. Vanhu vakabviswa mudumbu kazhinji vaifa nehutachiona hweanemia, uye kudya chiropa hakuna kubatsira. Ichi chinhu, icho chiripo mune gastric mucosa, chaidaidzwa kuti "chemukati" uye chaive chakakosha pakujairika kwe "extrinsic factor" kubva kuchikafu. Iyo "yemukati chinhu" yaive isipo kune varwere vane njodzi anemia. Muna 2, "extrinsic factor" yakange yakasarudzika muchimiro chemakristaro kubva pachiropa uye ikaburitswa naKarl Folkers nevamwe vake. Yakatumidzwa zita rekuti vitamini B1934.

Muna 1956, kemisiti weBritish, Dorothy Hodgkin akatsanangura chimiro chemuvhitamini B12, uyo waakatambira mubayiro weNobel muKemistry muna 1964. Muna 1971, kemisiti wemakemikari Robert Woodward akazivisa kubudirira kwevhitamini mushure memakore gumi ekuyedza.

Chirwere chinouraya chave kukwanisa kurapwa nyore nyore nemajekiseni evhitamini B12 yakachena uye pasina mhedzisiro. Varwere vakapora zvakakwana.

Vitamin B12 chikafu chakapfuma

Inoratidzirwa ndiko kuwanikwa kwekufungidzira (μg / 100 g) yevhitamini:

Shellfish11.28
Swiss chizi3.06
Feta1.69
Yogati0.37

Zuva nezuva chinodiwa vhitamini B12

Iko kudya kwevhitamini B12 kunotemerwa nemakomiti ezvekudya munyika yega yega uye anotangira kubva pa1 kusvika kumakirogiramu matatu pazuva. Semuenzaniso, tsika yakagadzwa neUS Food and Nutrition Board muna 3 ndeinotevera:

zeraVarume: mg / zuva (International Units / zuva)Vakadzi: mg / zuva (International Units / zuva)
Vacheche 0-6 mwedzi0.4 magiramu0.4 magiramu
Vacheche 7-12 mwedzi0.5 magiramu0.5 magiramu
Vana 1-3 yemakore0.9 magiramu0.9 magiramu
4-8 yemakore1.2 magiramu1.2 magiramu
9-13 yemakore1.8 magiramu1.8 magiramu
Vechidiki 14-18 makore2.4 magiramu2.4 magiramu
Vakuru 19 zvichikwira2.4 magiramu2.4 magiramu
Ane pamuviri (chero zera)-2.6 magiramu
Kuyamwisa vanaamai (chero zera)-2.8 magiramu

Muna 1993, iyo European Nutrition Committee yakatanga kudyiwa kwezuva nezuva kwevhitamini B12:

zeraVarume: mg / zuva (International Units / zuva)Vakadzi: mg / zuva (International Units / zuva)
Vana 6-12 mwedzi0.5 magiramu0.5 magiramu
Vana 1-3 yemakore0.7 magiramu0.7 magiramu
4-6 yemakore0.9 magiramu0.9 magiramu
7-10 yemakore1.0 magiramu1.0 magiramu
Vechidiki 11-14 makore1.3 magiramu1.3 magiramu
Vechidiki vane makore gumi nemashanu zvichikwira1.4 magiramu1.4 magiramu
Ane pamuviri (chero zera)-1.6 magiramu
Kuyamwisa vanaamai (chero zera)-1.9 magiramu

Tafura yekufananidza yehuwandu hwakakurudzirwa hwevhitamini B12 pazuva, zvinoenderana nedatha munyika dzakasiyana nemasangano:

zeraVarume: mg / zuva (International Units / zuva)
European Union (kusanganisira Greece)1,4 mcg / zuva
Bherujiyamu1,4 mcg / zuva
Furanzi2,4 mcg / zuva
Germany, Austria, Switzerland3,0 mcg / zuva
Ayarendi1,4 mcg / zuva
Itari2 mcg / zuva
Netharenzi2,8 mcg / zuva
Nyika dzeNordic2,0 mcg / zuva
Putugaro3,0 mcg / zuva
Speini2,0 mcg / zuva
United Kingdom1,5 mcg / zuva
USA2,4 mcg / zuva
World Health Organisation, Kudya uye Zvekurima Sangano reUnited Nations2,4 mcg / zuva

Kudiwa kwevhitamini B12 kunowedzera mumamiriro akadaro:

  • muvanhu vakura, kuchengetedzwa kwehydrochloric acid mudumbu kunowanzo dzikira (izvo zvinotungamira pakuderera kwekutorwa kwevhitamini B12), uye huwandu hwehutachiona mumatumbo hunowedzerawo, izvo zvinogona kudzikisa huwandu hwevitamini hunowanikwa muviri;
  • ne atrophic, kugona kwemuviri kutora vhitamini B12 yechikafu kunodzikira;
  • ine yakaipa (yakaipa) kupererwa neropa, hapana chinhu mumuviri chinobatsira kupinza B12 kubva mundima yezvokudya;
  • panguva yekugaya kwemudumbu (semuenzaniso, truncation yemudumbu kana kubviswa kwayo), muviri unorasikirwa nemasero anoburitsa hydrochloric acid uye ane chinhu chemukati chinokurudzira kufanana kweB12;
  • muvanhu vari pakudya kusina zvigadzirwa zvemhuka; uyewo muvacheche vanaamai vanoyamwisa vari vegetarian kana vegan.

Muzviitiko zvese zviri pamusoro, muviri unogona kushaikwa vhitamini B12, izvo zvinogona kutungamira kumhedzisiro. Nekudzivirira uye kurapwa kwemamiriro akadaro, varapi vanopinda vanoraira kudyiwa kwevhitamini yekuita nemuromo kana muchimiro chejekiseni.

Panyama uye makemikari zvivhitamini B12

Muchokwadi, vhitamini B12 iboka rese rezvinhu zvine. Inosanganisira cyanocobalamin, hydroxocobalamin, methylcobalamin, uye cobamamide. Iyo cyanocobalamin ndiyo inonyanya kushanda mumuviri wemunhu. Vitamini ino inoonekwa seyakaomesesa muchimiro chayo kana ichienzaniswa nemamwe mavitamini.

Cyanocobalamin yakasviba yakatsvuka muvara uye inoitika muchimiro chemakristasi kana hupfu. Isinonhuwirira kana isina ruvara. Iyo inonyungudika mumvura, inoshingirira nemhepo, asi inoparadzwa nemwaranzi yeultraviolet. Vitamin B12 yakagadzikana kwazvo patembiricha yakakwira (iyo nzvimbo inonyunguduka ye cyanocobalamin inobva 300 ° C), asi inorasikirwa nebasa rayo munzvimbo ine acidic. Uyezve inogadziriswa mune ethanol uye methanol. Sezvo vhitamini B12 isina kusanganiswa nemvura, muviri unogara uchingoda kuwana yakakwana yacho. Kusiyana nemafuta-akanyungudika mavitamini, ayo anochengetwa muadipose tishu uye anoshandiswa zvishoma nezvishoma nemitumbi yedu, mavhitamini anonyungudika nemvura anobviswa mumuviri nekukurumidza apo muyero unodarika wezuva nezuva chinodikanwa wagamuchirwa.

Scheme yekutora B12 muropa:

Vitamin B12 inosanganisirwa mukuumbwa kwemajini, inodzivirira tsinga, nezvimwewo. Zvisinei, kuti vhitamini inonyungudika nemvura ishande nemazvo, inofanirwa kudyiwa zvakakwana uye kupinza. Zvinhu zvakasiyana zvinopa izvi.

Mune chikafu, vitamini B12 inosanganiswa neimwe puroteni, iyo, pasi pesimba rejusi yegastric uye pepsin, inonyungudika mudumbu remunhu. Kana B12 yaburitswa, inosunga protein inosungira pairi uye inoidzivirira painenge ichiendeswa kune ura hudiki. Kamwe vhitamini painenge iri mumatumbu, chinhu chinonzi chemukati chinhu B12 chinoparadzanisa vhitamini kubva mupuroteni. Izvi zvinobvumira vhitamini B12 kupinda muropa uye kuita basa rayo. Kuti B12 inyatso kunyudzwa nemuviri, mudumbu, ura hudiki, uye rwatata zvinofanirwa kuve zvine hutano. Uye zvakare, huwandu hwakakwana hwechinhu chemukati hunofanira kugadzirwa mudumbu. Kunwa doro rakawanda kunogona kukanganisa kunwa kwevhitamini B12, sezvo kugadzirwa kwedumbu asidhi kuchiderera.

Isu tinokurudzira kuti iwe uzvizive iwe nezve assortment yeVitamin B12 pane yakakura kwazvo pasirese. Kune zvinopfuura 30,000 zvigadzirwa zvine hushamwari zvakatipoteredza, mitengo inokwezva uye kukwidziridzwa nguva dzose, nguva dzose 5% dhisikaundi nekodhi promo CGD4899, yemahara yekutakura yepasirese iripo.

Inobatsira zvivakwa uye maitiro ayo pane muviri

Kubatana nezvimwe zvinhu

Kunyange hazvo zvirwere zvakawanda nemishonga zvichikanganisa kushanda kwevhitamini B12, zvimwe zvinovaka muviri, kune rumwe rutivi, zvinogona kutsigira zvazvinoita kana kutomboita kuti zvive nyore mukati:

  • folic acid: Ichi chinhu chakananga "mudiwa" wevhitamini B12. Iyo ine basa rekushandura folic acid ichidzokera kune yayo biologically inoshanda fomu mushure meakasiyana maitiro - mune mamwe mazwi, inoimutsiridza iyo. Pasina vhitamini B12, muviri unokurumidza kutambura nekushomeka kwekushanda kwe folic acid, nekuti inoramba iri mumuviri wedu mune isina kukodzera fomu kwayo. Kune rimwe divi, vhitamini B12 inodawo folic acid: mune imwe yemaitiro, folic acid (kunyanya methyltetrahydrofolate) inoburitsa methyl boka revhitamini B12. Methylcobalamin inozoshandurwa kuita methyl boka kuita homocysteine, nemhedzisiro yekuti inoshandurwa kuita methionine.
  • biotin: Yechipiri biologically inoshanda fomu yevhitamini B12, adenosylcobalamin, inoda biotin (inozivikanwawo sevhitamini B7 kana vhitamini H) uye magnesium kuitira kuti izadzise basa rayo rakakosha mumitochondria. Panyaya yekushomeka kwebiotin, mamiriro anogona kusimuka panenge paine huwandu hwakakwana hweadenosylcobalamin, asi haina basa, nekuti avo vavanoshanda navo havagone kuumbwa. Muzviitiko izvi, zviratidzo zvevhitamini B12 kushomeka zvinogona kuitika, kunyangwe huwandu hweB12 muropa hunoramba hwakajairika. Kune rimwe divi, weti yekuongorora inoratidza kushomeka kwevhitamini B12, nepo zvisiri izvo. Kuwedzera ne vitamini B12 kwaisazotungamira mukumiswa kwezviratidzo zvinoenderana, sezvo vhitamini B12 ichingoramba isingashande nekuda kwekushomeka kwebiotin. Biotin inonyanya kunetseka kune mahara radicals, saka yakawedzera biotin inova inodikanwa mumamiriro ekushushikana, mitambo inorema uye kurwara.
  • karusiyamu: Iko kunwiwa kwevhitamini B12 mumatumbo nerubatsiro rwechinhu chemukati kunoenderana zvakananga necalcium. Mune zviitiko zvekushomeka kwecalcium, iyi nzira yekumwa inova shoma zvakanyanya, izvo zvinogona kutungamira kushomeka kwevhitamini B12. Muenzaniso weizvi uri kutora metaphenin, chirwere cheshuga chinoderedza ura hwecalcium mazinga kusvika padanho rekuti varwere vazhinji vanokura kushomeka kweB12. Zvisinei, zvidzidzo zvakaratidza kuti izvi zvinogona kugadziriswa nehumwe hutongi hwevhitamini B12 uye calcium. Nekuda kwekudya zvisina hutano, vanhu vazhinji vanotambura neacidity. Izvi zvinoreva kuti yakawanda yecalcium yakadyiwa inoshandiswa kurerutsa iyo acid. Nekudaro, acidity yakawandisa mumatumbu inogona kutungamira kumatambudziko ekumwa kweB12. Kushayikwa kwevhitamini D kunogona zvakare kukonzera kushomeka kwecalcium. Muchiitiko ichi, zvinokurudzirwa kutora vhitamini B12 ine calcium kuitira kuti uwedzere muyero wekutora kwechinhu chemukati.
  • mavhitaminzi B2 uye B3: vanosimudzira kutendeuka kwevhitamini B12 mushure mekunge yashandurwa kuita bioactive coenzyme fomu.

Kubata vhitamini B12 nezvimwe zvekudya

Zvikafu zvine vhitamini B12 zvakanaka kudya nazvo. Piperine, chinhu chinowanikwa mumhiripiri, chinobatsira muviri kutora B12. Sezvo mutemo, isu tiri kutaura pamusoro penyama nehove ndiro.

Tsvagiridzo inoratidza kuti kudya muyero wakakodzera wefolate kune B12 kunogona kuvandudza hutano, kusimbisa moyo, uye kuderedza njodzi yekukudziridza. zvisinei, asidi yakawandisa inogona kukanganisa kubatwa kweB12 uye zvakasiyana. Nokudaro, kuchengetedza huwandu hwakakwana hweumwe neumwe wavo ndiyo nzira chete yekudzivirira kukanganisa kubva kuitika. Folate yakapfuma mufolate, uye B12 inowanikwa zvakanyanya muzvigadzirwa zvemhuka zvakaita sehove, organic uye nyama yakaonda, zvigadzirwa zvemukaka, uye mazai. Edza kuzvibatanidza!

Natural B12 kana Nutritional Supplements?

Kufanana nechero vhitamini, B12 inonyanya kuwanikwa kubva kune zvakasikwa masosi. Iko kune kutsvagurudza zvinoratidza kuti zvekugadzira zvekudya zvinowedzera zvinogona kukuvadza muviri. Uye zvakare, chiremba chete ndiye anogona kuona huwandu chaihwo hwechinhu chinodiwa pahutano nekugara zvakanaka. Zvisinei, mune zvimwe zviitiko, chakaita zvokugadzirwa mavhitaminzi.

Vitamin B12 inowanzo kuve mune zvekudya zvinowedzera se cyanocobalamin, fomu iyo muviri unoshandura nyore nyore kune anoshanda mafomu e methylcobalamin uye 5-deoxyadenosylcobalamin. Kudya zvinowedzera zvinogona zvakare kuve ne methylcobalamin uye mamwe mafomu evitamini B12. Humbowo huripo hauratidze chero musiyano pakati pemafomu zvine chekuita nekumwiwa kana bioavailability. Nekudaro, kugona kwemuviri kutora vitamini B12 kubva kune zvekudya zvinowedzera zvinonyanya kuderedzwa neyakavanzika chinhu chinokwanisa. Semuenzaniso, ingangoita gumi mcg kubva pa10 mcg yemuromo yekuwedzera inonyudzwa nevanhu vane hutano.

Vitamin B12 supplementation inonyanya kukosha kune vanodya miriwo uye vegans. Kushaikwa kweB12 pakati pevanodya miriwo kunoenderana zvakanyanya nemhando yekudya kwavanotevera. Vegans vari panjodzi huru. Zvimwe B12-yakasimbiswa zviyo zvigadzirwa ndiyo yakanaka sosi yevhitamini uye kazhinji ine inodarika 3 mcg yeB12 pamagiramu zana ega ega. Mukuwedzera, mamwe mabhureki embiriso yekudya uye zviyo zvakasimbiswa nevhitamini B100. Zvigadzirwa zvakasiyana-siyana zvesoya, zvinosanganisira mukaka wesoya uye zvinotsiva nyama, zvakare zvine B12 yakagadzirwa. Zvakakosha kutarisa kuumbwa kwechigadzirwa, sezvo kwete dzose dzakasimbiswa neB12 uye huwandu hwevhitamini hunogona kusiyana.

Nzira dzakasiyana siyana dzevacheche, kusanganisira idzo dzakavakirwa pairi, dzakasimbiswa ne vitamini B12. Vakagadzirwa vacheche vane yakakwira vhitamini B12 mazinga kupfuura vana vanoyamwiswa. Kunyangwe kuyamwisa kwakasarudzika kuchikurudzirwa kwemwedzi mitanhatu yekutanga yehupenyu hwemwana, kuwedzera fomura yakasimbiswa yevhitamini B6 muhafu yepiri yehucheche kunogona kubatsira.

Heano mamwe matipi evaya vari vezvinomera uye vegan:

  • Ita shuwa kuti une kwakavimbika sosi yevhitamini B12 mukudya kwako, senge chikafu chakasimbiswa kana chikafu chekuwedzera. Kazhinji hazvina kukwana kudya mazai chete uye zvigadzirwa zvemukaka.
  • Kumbira mupi wako wezvehutano kuti atarise yako B12 level kamwe pagore.
  • Ita shuwa kuti ako mavitamini B12 mazinga akajairika usati uye panguva yekuzvitakura uye kana iwe uri kuyamwa.
  • Vakwegura vezvirimwa, kunyanya vegans, vangangoda mwero wakakwira weB12 nekuda kwezvinhu zvine chekuita nezera.
  • Doses yepamusoro inogona kunge ichidikanwa nevanhu vakatoshomeka. Zvinoenderana nehunyanzvi mabhuku, madosi kubva ku12 mcg pazuva (yevana) kusvika 100 mcg pazuva (yevakuru) anoshandiswa kurapa vanhu vasina vhitamini B2000.

Iyi tafura inotevera ine runyorwa rwezvikafu zvinogona kuverengerwa mune yemiriwo uye vegan chikafu chakanakira kuchengetedza zvakajairwa B12 mazinga mumuviri:

chigadzirwaVegetarianismVeganismComments
CheeseEheAihwaChinhu chakanakisa sosi yevhitamini B12, asi mamwe marudzi ane akawanda kupfuura mamwe. Swiss chizi, mozzarella, feta zvinokurudzirwa.
EggsEheAihwaHuwandu hukuru hweB12 hunowanikwa muiyo yolk. Akapfuma muvhitamini B12 mazai edhadha uye hanzi.
mukakaEheAihwa
YogurtEheAihwa
Nutritional Mbiriso Veggie InoparariraEheEheKupararira kwakawanda kunogona kushandiswa nemavheji. Zvisinei, iwe unofanirwa kubhadhara kutarisa kuumbwa kwechigadzirwa, sezvo kwete dzose dzakapararira dzakasimbiswa ne vitamini B12.

Shandisa mushonga wepamutemo

Hutano mabhenefiti e vitamini B12:

  • Inogona Kenza Kudzivirira Mhedzisiro: Vitamin kushomeka kunotungamira kumatambudziko ane folate metabolism. Nekuda kweizvozvo, DNA haigone kubereka zvakanaka uye inokuvara. Nyanzvi dzinotenda kuti DNA yakakuvara inogona kubatsira zvakananga mukuumbwa kwekenza. Kuwedzeredza chikafu chako ne vhitamini B12 pamwe nefolate iri kuongororwa senzira yekubatsira kudzivirira uye kunyatso kurapa mamwe marudzi ekenza.
  • Inokurudzira Hutano Hwehutano: Low vitamini B12 mazinga akawanikwa achiwedzera njodzi yeAlzheimer muvarume nevakadzi vakuru. B12 inobatsira kuchengetedza homocysteine ​​mazinga akaderera, ayo anogona kutora chinzvimbo muchirwere cheAlzheimer. Izvo zvakakoshawo kumisikidzwa uye zvinogona kubatsira kudzikisa zviratidzo zveADHD uye ndangariro yakaipa.
  • Inogona kudzivirira kuora mwoyo: Ongororo dzakawanda dzakaratidza kuwirirana pakati pekushushikana uye kushomeka kwevhitamini B12. Vitamin iyi yakakosha pakuumbwa kweiyo neurotransmitter inosanganisirwa nemamiriro ekuchinja. Imwe ongororo, yakaburitswa muAmerican Journal of Psychiatry, yakaongorora vakadzi mazana manomwe vakaremara pamusoro pemakore makumi matanhatu nemashanu. Vatsvagiridzi vakaona kuti vakadzi vane kushomeka kwevhitamini B700 vaive nemukana wakapetwa kaviri wekutambura nekuora mwoyo.
  • Kudzivirira kupererwa neropa uye hutano hematopoiesis: Vitamin B12 yakakosha mukugadzirwa kwakanaka kwemasero matsvuku eropa ayo akajairika kukura uye kukura. Kusakura pamwe nekukura zvisina kukodzera masero matsvuku eropa kunogona kutungamira kudzikisa ropa reokisijeni, zviratidzo zvekushaya simba uye kuparara.
  • Kuchengetedza Akanaka Magetsi Matanho: Seimwe yemavhithamini B, vhitamini B12 inobatsira kushandura mapuroteni, mafuta uye makabhohaidhiretsi kuita "mafuta" emuviri wedu. Pasina iyo, vanhu vanowanzo kuve nekuneta kusingaperi. Vitamin B12 inodikanwa zvakare kuendesa masyotransmitter maseru ayo anobatsira mhasuru kubvumirana uye kuchengetedza mwero wesimba zuva rese.

Vhitamini B12 ari chipimo chemushonga muchimiro inogona kupiwa mumamiriro akadaro:

  • pamwe nekushomeka kwevhitamini kwekugara nhaka (Immerslud-Grasbeck chirwere). Iyo inorayirwa muchimiro chejekiseni, kutanga kwemazuva gumi, uyezve kamwe pamwedzi muhupenyu hwese. Iyi kurapa inoshanda kune vanhu vane hutachiona hwekusavhiringidzwa;
  • ine ngozi yekushaya ropa. Kazhinji nejekiseni, yemumuromo kana yemumhino mishonga;
  • nekushomeka kwevhitamini B12;
  • necyanide chepfu;
  • nehupamhi hwehomocysteine ​​muropa. Inotorwa pamwe chete nefolic acid uye vitamini B6;
  • nechirwere cheziso chine chekuita nezera chinonzi zera-rakabatana macular degeneration;
  • ane zvipembenene zveganda shingles. Kunze kwekudzora zviratidzo zveganda, vhitamini B12 inogona zvakare kubvisa marwadzo uye kuvaviwa muchirwere ichi;
  • neperiipheral neuropathy.

Mukurapa kwazvino, zvakajairika mafomu matatu ekugadzira e vitamini B12 - cyanocobalamin, hydroxocobalamin, cobabmamide. Yekutanga inoshandiswa muchimiro chetsinga, intramuscular, subcutaneous kana intra-lumbar jekiseni, pamwe nemhando yemapiritsi. Hydroxocobalamin inogona kungojowa pasi peganda kana mumhasuru. Cobamamide inopihwa nemajekiseni mutsinga kana mhasuru, kana kutorwa nemuromo. Ndiyo inokurumidza kupfuura ese matatu marudzi. Uye zvakare, iyi mishonga inowanikwa nenzira yehupfu kana mhinduro dzakagadzirirwa. Uye, pasina kupokana, vhitamini B12 inowanzo kuwanikwa mumavhitamini akawanda.

Iko kushandiswa kwevhitamini B12 mune yechinyakare mushonga

Mishonga yemagariro, kutanga kune zvose, inokurudzira kutora zvokudya zvakapfuma mu vitamin B12 munyaya yeanemia, kushaya simba, kunzwa kuneta kusingaperi. Zvigadzirwa zvakadaro nyama, zvigadzirwa zvemukaka, chiropa.

Iko kune fungidziro yekuti vhitamini B12 inogona kuve nemhedzisiro yakanaka ne uye. Naizvozvo, vanachiremba vechinyakare vanoraira kushandisa mafuta ekuzora uye mafuta, anosanganisira B12, kunze uye muchimiro chemakosi ekurapa.

Vitamin B12 mukutsvaga kwesainzi

  • Masayendisiti anobva kuNorway Institute of Science uye Technology akafunga kuti kushomeka kwevhitamini B12 panguva yekuzvitakura kunosanganisirwa nenjodzi yekuwedzera yekuberekwa nguva isati yakwana. Chidzidzo ichi chaisanganisira vakadzi vane nhumbu 11216 vanobva kunyika gumi neimwe. Kuzvarwa nguva isati yakwana uye yakaderera huremu hwekuzvarwa account yechetatu cheanosvika mamirioni matatu kufa kwevacheche gore rega Vatsvaguriri vakafunga kuti mhedzisiro yacho yaienderana nenyika yekugara kwamai vemucheche - semuenzaniso, chikamu chepamusoro cheB11 chakabatanidzwa nehuremu hwekuzvarwa huremu mune yepasi nepakati nyika dzinowana, asi hazvina kusiyana munyika ne nzvimbo yepamusoro yekugara. Nekudaro, mune zvese zviitiko, kushomeka kwevhitamini kwakabatanidzwa nenjodzi yekuberekwa kwekutanga.
  • Kutsvagisa kubva kuYunivhesiti yeManchester kunoratidza kuti kuwedzera mwero yakakwira yemamwe mavhitamini kune ekurapa akajairwa - kunyanya mavitamini B6, B8 uye B12 - anogona kudzikisa zvakanyanya zviratidzo. Aya madosi akaderedza zviratidzo zvepfungwa, nepo mashoma mavhithamini aisashanda. Uye zvakare, zvakaonekwa kuti B mavitamini anonyanya kubatsira mumatangiro ekutanga echirwere.
  • Masayendisiti ekuNorway akawana kuti mazinga akaderera evhitamini B12 muvacheche akabatana nekuderera kunotevera kwehunyanzvi hwekuziva hwevana. Ongororo iyi yakaitwa pakati pevana veNepalese sezvo kushomeka kwevhitamini B12 kwakajairika munyika dzeSouth Asia. Mavitamini akatanga kuyerwa muvana vachangozvarwa (vezera remwedzi miviri kusvika gumi nemiviri) uyezve muvana vamwechete makore mashanu gare gare. Vana vane B2 mazinga akaderera vakaita zvakanyanya pamiyedzo yakadai sekugadzirisa puzzles, kucherechedzwa kwetsamba, uye kududzira manzwiro evamwe vana. Kushaikwa kwevhitamini kwainyanya kukonzerwa nekusadyiwa kwakakwana kwezvigadzirwa zvemhuka nekuda kwekuderera kwekugara munyika.
  • Yekutanga yerudzi rwayo kwenguva refu kudzidza neOhio State University Cancer Research Center inoratidza kuti kwenguva refu vhitamini B6 uye B12 yekuwedzera inosanganisirwa nenjodzi yakawedzera yekenza yemapapu mune vanoputa vevarume. Dhata rakaunganidzwa kubva pamusoro pevarwere vanopfuura makumi manomwe nevanomwe vakatora mamirogiramu makumi mashanu nemashanu evhitamini B77 zuva rega rega kwemakore gumi. Vese vatori vechikamu vaive muboka re55 kusvika 12 zera uye vakanyoreswa muchidzidzo pakati pa10 na50. Nekuda kwekucherechedza, zvakawanikwa kuti varume vanosvuta vaive nekana mukana wekuita gomarara remapapu pane avo vasina kutora B76 .
  • Ongororo ichangoburwa inoratidza kuti kudya mamwe mavhitaminzi akadai seB12, D, coenzyme Q10, niacin, magnesium, riboflavin, kana carnitine inogona kunge iine mabhenefiti ekurapa ekubatwa. Ichi chirwere chetsinga chinokanganisa 6% yevarume uye 18% yevakadzi pasirese uye iri mamiriro akakomba kwazvo. Mamwe masayendisiti anotaura kuti zvinogona kunge zvichikonzerwa nekushaikwa kweantioxidants kana kubva kune kusagadzikana kwemitochondrial. Nekuda kweizvozvo, aya mavitamini uye anoteedzera zvinhu, ane zvivakwa, anogona kusimudzira mamiriro emurwere uye kudzikisa zviratidzo zvechirwere.

Iko kushandiswa kwevhitamini B12 mu cosmetology

Zvinotendwa kuti vhitamini B12. Nekushandisa cyanocobalamin kumusoro, unogona kuwedzera kupenya kwakanaka uye simba kune bvudzi rako. Kuti uite izvi, zvinorayirwa kushandisa pharmacy vitamin B12 mu ampoules, kuwedzera kune masikisi - zvose zvakasikwa (zvichienderana nemafuta uye zvigadzirwa zvepanyama) uye zvakatengwa. Semuenzaniso, masks anotevera anobatsira bvudzi:

  • mask, ine mavitamini B2, B6, B12 (kubva kuma ampoules), uye mafuta e-burdock (chipunu), 1 zai rezai. Zvese zvinoshandiswa zvinosanganiswa uye zvinoshandiswa kune vhudzi kwemaminitsi mashanu kusvika gumi;
  • musanganiswa wevhitamini B12 (1 ampoule) uye 2 mashupuni epepuru tsvuku. Uine mask yakadaro, iwe unofanirwa kuve wakanyatso chenjera uye woishandisa chete kune bvudzi midzi. Ichasimbisa midzi uye nekukurumidza kukura kwebvudzi. Unofanirwa kuichengeta kwemaminitsi gumi nemashanu;
  • mask ne vitamini B12 kubva mu ampoule, teaspoon yemafuta e-castor, teaspoon yemvura yeuchi uye 1 mbishi. Ichi chifukidzo chinogona kushambidzwa kubva paawa rimwe mushure mekushandisa

Iko kwakanaka kwevhitamini B12 kunoonekwa kana ichishandiswa paganda. Zvinotendwa kuti zvinobatsira kutsetsenura makwinya ekutanga, kuburitsa ganda, kumutsiridza maseru ayo uye kuichengetedza kubva kune zvinokuvadza zvemamiriro ekunze. Cosmetologists vanokurudzira kushandisa pharmacy vhitamini B12 kubva mu ampoule, kuisanganisa neyakagadzika mafuta - ingave iri mafuta kana petroleum jelly. Iyo inoshanda inovandudza mask ndeye maski akagadzirwa nehuchi hwemvura, mukirimu wakasviba, mazai ehuku, lemon mafuta akakosha, pamwe nekuwedzera mavitamini B12 uye B12 uye aloe vera muto. Ichi chifukidzo chinoiswa kumeso kwemaminetsi gumi nemashanu, 15-3 nguva pasvondo. Kazhinji, vhitamini B4 yeganda rinoshanda nemafuta ekuzora uye vhitamini A. Zvisinei, usati waisa chero chinhu chekuzora, unofanirwa kuongorora kuvapo kwechirwere kana kusada kuita ganda.

Iko kushandiswa kwevhitamini B12 mukuchengeta mhuka

Sezvo muvanhu, mune dzimwe mhuka, chinhu chemukati chinogadzirwa mumuviri, izvo zvinodikanwa pakuiswa kwevhitamini. Idzi mhuka dzinosanganisira tsoko, nguruve, makonzo, mhou, ferrets, tsuro, hamsters, makava, shumba, ingwe, uye ingwe. Intrinsic factor haina kuwanikwa muguinea yenguruve, mabhiza, makwai, shiri uye mamwe marudzi. Zvinozivikanwa kuti imbwa idiki chete chinhu chidiki chinogadzirwa mudumbu - mazhinji acho anowanikwa mupancreas. Zvinhu zvinokanganisa kuenzana kwevhitamini B12 mumhuka kushomeka kweprotein, iron, vhitamini B6, kubviswa kweiyo gland gland, uye kuwedzera acidity. Vitamini inochengetwa kunyanya muchiropa, pamwe neitsvo, moyo, huropi uye spleen. Sezvinoita vanhu, vhitamini inoburitswa mumuguta, nepo mumarini inoburitswa zvakanyanya mutsvina.

Imbwa hadziwanzo kuratidza zviratidzo zvekushomeka kwevhitamini B12, zvisinei, vanoida iyo yekukura uye kukura. Kwakanakisa sosi yeB12 chiropa, itsvo, mukaka, mazai uye hove. Uye zvakare, zvakawanda zvakagadzirira-ku-kudya zvekudya zvatove zvakagadziriswa neakakosha mavitamini uye mamineral, kusanganisira B12.

Katsi dzinoda makumi maviri emamgg e vitamini B20 pa kilogiramu yehuremu hwemuviri kuchengetedza kukura kwese, nhumbu, lactation, uye hemoglobin mazinga. Zvidzidzo zvinoratidza kuti kittens dzinogona kusagamuchira vhitamini B12 kwemwedzi 12-3 pasina mhedzisiro inoonekwa, mushure meizvozvo kukura kwavo uye kukura kunodzikira zvakanyanya kusvika varega zvachose.

Iyo hombe sosi yevhitamini B12 yezvipingamupinyi, nguruve nehuku ndeye cobalt, iyo irimo muvhu uye chikafu. Vitamin kushomeka kunozviratidza mukukura kunonoka, kushaya kudya, kushaya simba, uye huta zvirwere.

Iko kushandiswa kwevhitamini B12 mukugadzirwa kwezvirimwa

Kwemakore akawanda, masayendisiti ave achiedza kutsvaga nzira yekuwana vhitamini B12 kubva mumiti, sezvo tsime rayo guru ndiro zvigadzirwa zvemhuka. Zvimwe zvinomera zvinokwanisa kutora vhitamini kuburikidza nemidzi uye nokudaro kupfumiswa nayo. Semuenzaniso, zviyo zvebhari kana zviyo zvaive nehuwandu hwakawanda hwevhitamini B12 mushure mekudyara kwakawedzerwa muvhu. Nokudaro, kuburikidza nekutsvakurudza kwakadaro, mikana iri kuwedzera kune vanhu vasingakwanisi kuwana vitamini yakakwana kubva kune zvayo zvakasikwa.

Vitamin B12 ngano

  • Hutachiona mumuromo kana mudumbu turakiti yakazvimiririra inogadzira huwandu hwakakwana hwevhitamini B12. Dai ichi chiri chokwadi, kushomeka kwevhitamini kwaisazove kwakajairika. Iwe unogona kuwana vhitamini chete kubva kune zvigadzirwa zvemhuka, zvekugadzira zvakasimbiswa zvikafu kana zvekudya zvinowedzera.
  • Vitamin B12 yakakwana inogona kuwanikwa kubva kune yakaviriswa soy zvigadzirwa, probiotics, kana algae (senge spirulina)… Ichokwadi, izvi zvekudya hazvina vhitamini B12, uye zvirimo mune algae zvine kukakavara kukuru. Kunyangwe iripo mu spirulina, haisi iyo inoshanda fomu yevhitamini B12 inodiwa nemuviri wemunhu.
  • Zvinotora makore gumi kusvika gumi kuti kushomeka kwevhitamini B12 kukure. Muchokwadi, kushomeka kunogona kukura nekukurumidza, kunyanya kana paine shanduko nekukurumidza mukudya, semuenzaniso, kana uchichinjira kune yemuriwo kana vegan chikafu.

Contraindications uye yambiro

Zviratidzo zvekushomeka kwevhitamini B12

Makiriniki ezviitiko zvevhitamini B12 kushomeka zvakanyanya kushomeka, uye muzviitiko zvakawanda zvinokonzerwa neakakomba metabolism, chirwere, kana kurambwa kwakakwana kwezvikafu zvine vhitamini Chiremba chete ndiye anogona kuona kana paine kushayikwa kwechinhu mumuviri wako nekuitisa zvidzidzo zvakakosha. Nekudaro, sezvo serum B12 nhanho inoswedera padiki, zvimwe zviratidzo uye kusagadzikana zvinogona kuitika. Chinhu chakaomesesa mumamiriro ezvinhu aya ndechekuona kana muviri wako uchinyatsoshaya vhitamini B12, nekuti kushomeka kwayo kunogona kunge kwakavanzika sezvimwe zvimwe zvirwere. Zviratidzo zvekushomeka kwevhitamini B12 zvinogona kusanganisira:

  • kugumbuka, kufungira, kuchinja hunhu, hasha;
  • kusava nehanya, kukotsira, kushushikana;
  • , kuderera kwekugona kwepfungwa, kukanganisika kwendangariro;
  • muvana - kunonoka kukura, kuratidzwa kwe autism;
  • kujairika kwekunzwa mumakumbo, kurasikirwa kwekunzwa kwenzvimbo yemuviri;
  • kushaya simba;
  • shanduko mune zvakaratidzwa, kukuvara kweiyo optic nerve;
  • kusagadzikana;
  • matambudziko emwoyo (ischemic kurwisa ,,);
  • tsinga dzakadzika;
  • kusingaperi kuneta, kugara uchirwara, kurasikirwa nenzara.

Sezvauri kuona, kushomeka kwevhitamini B12 kunogona "kuvigwa" pasi pezvirwere zvakawanda, uye zvese nekuti zvinoita basa rakakosha mukushanda kwehuropi, tsinga, hutachiona, kutenderera kweropa uye kuumbwa kweDNA. Ndicho chikonzero nei zvichidikanwa kuti uone huwandu hweB12 mumuviri uri pasi pekutarisirwa kwechiremba uye kubvunza kune nyanzvi nezve mhando dzakakodzera dzekurapa.

Vitamini B12 inofungidzirwa kuti ine yakaderera kwazvo mukana wehuturu, nekudaro, iwo muganho wedanho rekudya uye zviratidzo zvevhitamini zvakawandisa hazvina kusimbiswa nemushonga. Zvinotendwa kuti yakawandisa vhitamini B12 inoburitswa kubva mumuviri wega.

Kurapa kwezvinodhaka

Mimwe mishonga inogona kukanganisa huwandu hwevhitamini B12 mumuviri. Iyi mishonga ndeiyi:

  • chloramphenicol (chloromycetin), bacteriostatic antibiotic iyo inobata vhitamini B12 mazinga mune vamwe varwere;
  • mishonga inoshandiswa kurapa mudumbu uye Reflux, inogona kukanganisa kupinza kweB12, ichinonoka kuburitsa mudumbu acid;
  • metformin, iyo inoshandiswa pakurapa.

Kana iwe uri kutora iyi kana chero mimwe mishonga nguva dzose, iwe unofanirwa kubvunza nachiremba wako nezve maitiro avo pamatanho evitamini uye mamineral mumuviri wako.

Isu takaunganidza akakosha mapoinzi nezve vhitamini B12 mumufananidzo uyu uye isu tinotenda kana iwe ukagovana pikicha pasocial network kana blog, ine chinongedzo kune ino peji.

Zvinyorwa zvemashoko
  1. Wepamusoro gumi Vitamin B10 Chikafu,
  2. B12 Kushomeka uye Nhoroondo,
  3. Vitamin B12 Inopa Kurudziro,
  4. Pfungwa dzeSainzi Komiti YezveKudya pane kuongororwa kweanotaurwa mareferenzi ezvekuvaka mazita,
  5. Mapoka Ari Panjodzi yeVitamin B12 Kushomeka,
  6. Cyanocobalamin,
  7. Vhitamini B12. Panyama uye makemikari zvivakwa,
  8. Nielsen, Marianne & Rostved Bechshøft, Mie & Andersen, Christian & Nexø, Ebba & Moestrup, Soren. Vitamin B 12 kutakura kubva pakudya kuenda kumasero emuviri - Yakaomesesa, nzira ine nzira dzakawanda. Ongororo dzezvisikwa Gastroenterology & hepatology 9, 345-354,
  9. Vitamin B12 Inotorwa Sei neMuviri?
  10. VITAMIN B12 ZVINOGONESESA ZVINOGONESESA,
  11. USDA Chikafu Kuumbwa Dhatabhesi,
  12. Vitamin B12 muVheji,
  13. Vitamin B12-Yakapfuma Zvikafu zveVarimi,
  14. VITAMIN B12 KUSHANDISA & KUSHANDISA,
  15. Tormod Rogne, Myrte J. Tielemans, Mary Foong-Fong Chong, Chittaranjan S. Yajnik nevamwe. Masangano eMaternal Vitamin B12 Kufungisisa Mukuzvitakura Nenjodzi dzePamberi Kuberekwa uye Kuderera Kwekuzvarwa Kurema: Kuongorora Kwakarongeka uye Meta-Kuongorora kweMumwe neumwe Mutori WeData. American Journal of Epidemiology, Vhoriyamu 185, Chinyorwa 3 (2017), Mapeji 212-223. doi.org/10.1093/aje/kww212
  16. J. Firth, B. Stubbs, J. Sarris, S. Rosenbaum, S. Teasdale, M. Berk, AR Yung. Migumisiro yevhitamini uye mamineral ekuwedzera pane zviratidzo zvechichichiphrenia: kuongororwa kwakarongeka uye meta-ongororo. Psychological Medicine, Vhoriyamu 47, Chinyorwa 9 (2017), Mapeji 1515-1527. doi.org/10.1017/S0033291717000022
  17. Ingrid Kvestad nevamwe. Vitamin B-12 chinzvimbo muhucheche zvine hukama pamwe nekusimudzira nekuziva mashandiro 5y gare gare muNepalese vana. IAmerican Journal of Clinical Nutrition, Vhoriyamu 105, Chinyorwa 5, Mapeji 1122-1131, (2017). doi.org/10.3945/ajcn.116.144931
  18. Theodore M. Brasky, Emily White, Chi-Ling Chen. Yenguva Yakareba, Yakawedzera, Imwe-Carbon Metabolism-Yakabatana Vitamin B Shandisa muhukama neLung Cancer Risk muVitamini uye Lifestyle (VITAL) Cohort. Zvinyorwa zveKiriniki Oncology, 35 (30): 3440-3448 (2017). doi.org/10.1200/JCO.2017.72.7735
  19. Nattagh-Eshtivani E, Sani MA, Dahri M, Ghalichi F, Ghavami A, Arjang P, Tarighat-Esfanjani A. Basa rezvinhu zvinovaka muviri mupathogenesis nekurapwa kwemusoro wemigraine: Ongororo. Biomedicine & Pharmacotherapy. Vhoriyamu 102, Chikumi 2018, Mapeji 317-325 doi.org/10.1016/j.biopha.2018.03.059
  20. Vitamin Nutrition Kuwedzera,
  21. A. Mozafar. Kuwedzeredzwa kwevamwe B-mavitamini mune zvirimwa nekuiswa kwe organic manyowa. Dyara uye ivhu. Zvita 1994, Vhoriyamu 167, Chinyorwa 2, mapeji 305–311 doi.org/10.1007/BF00007957
  22. Sally Pacholok, Jeffrey Stuart. Inogona Kuva B12? Denda reMisdiagnoses. Yechipiri Edition. Quill Mutyairi Mabhuku. California, 2011. ISBN 978-1-884995-69-9.
Kudhindazve zvinhu

Kushandiswa kwechinhu chero chipi zvacho pasina mvumo yedu yakanyorwa kare kunorambidzwa

Mitemo yekuchengetedza

Iwo manejimendi haakonzere chero kuyedza kushandisa chero nzira yekubikisa, kuraira kana chikafu, uye zvakare haivimbise kuti iyo yakatarwa ruzivo ichakubatsira kana kukukuvadza iwe pachako. Iva akangwara uye gara uchitsvaga chiremba akakodzera!

Verenga zvakare nezve mamwe mavitamini:

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