Duab: 123RF Cov vitamins, minerals, proteins thiab kab kawm yog lub hauv paus tseem ceeb ntawm koj cov zaub mov thiab digestive system. Xav txog cov pob zeb uas nrhiav tau lub tsev los yog ib tug pej thuam. Yog hais tias qhov no yog shaken, tus qauv falters. Koj lub cev ua haujlwm ib yam nkaus thiab. Txhua yam koj pub rau koj lub cev thiab koj lub cev muaj kev cuam tshuam rau txoj kev koj saib sab nraud, suav nrog koj txoj kev tiv thaiv. Qhov twg muaj kev tiv thaiv, muaj cov vitamins. Cov vitamins, raws li peb txhua tus paub, yog qhov tseem ceeb heev rau cov qauv, lub hauv paus, kev tiv thaiv kab mob, qhov muag, kho qhov txhab, pob txha pob txha thiab ntau ntxiv.
Tawm ntawm tag nrho cov vitamins , B12 yog ib yam uas pab ua kom koj lub cev cov hlab ntsha thiab cov qe ntshav noj qab haus huv thiab pab ua DNA lossis cov khoom siv caj ces ntawm cov hlwb. Thaum cov vitamin B12 ib txwm muaj nyob hauv cov khoom siv tsiaj, tab sis fortified noj tshais cereals kuj muaj ntau cov vitamin uas yuav tsum tau ua kom tau raws li koj lub cev xav tau.
Nov yog qee cov khoom noj uas muaj vitamin B12 lossis cyanocobalamin thiab tuaj yeem yooj yim muab tso rau hauv koj cov zaub mov:
ib. Cov mis nyuj
ob. Qe
3. Cw
Plaub. Tuna
5. Clams
6. Shitake Mushroom
7. Khoom noj khoom haus poov xab
8. Koj Puas Xav Tau Vitamin B Ntxiv?
9. Cov tsos mob thiab cov tsos mob ntawm Vitamin B Deficiency
10. FAQs
Cov mis nyuj
Duab: 123RF Qhov chaw nplua nuj ntawm cov vitamin B12 yog cov khoom siv tsiaj. Cov khoom noj mis nyuj xws li mis nyuj, buttermilk, cheese, butter yog qhov muaj zog ntawm cov vitamin. Txawm li cas los xij, rau cov leej twg yog vegans tuaj yeem xaiv cov khoom siv cog qoob loo rau cov kua mis xws li kua, almond lossis txiv laum huab xeeb kom ntseeg tau tias koj tawm tsam koj cov kev tsis haum rau cov khoom xyaw ua ntej. Ntawm tag nrho cov cheese, Swiss, elemental thiab tsev cheese yog ib qho chaw nplua nuj ntawm vitamin B12.
Qe
Duab: 123RF Lub qe yog lub ntuj tsim ntawm vitamin B12. Yog tias koj yog cov qe qe, suav nrog ob lub qe hauv ib hnub tuaj yeem pab ua kom tau raws li koj qhov kev noj haus. Hard-boiled los yog kib, ntxiv qe rau koj noj txoj kev koj nyiam xws li ib sab hauv koj cov zaub xam lav lossis nrog rau koj noj hmo. Koj tuaj yeem ntxiv nws rau hauv cov kua zaub yog tias koj tsis haus cov qe boiled ib leeg.
Cw
Duab: 123RF Lwm nplua nuj qhov chaw ntawm vitamin B12 thiab ib qho ntawm cov ntses tsev neeg, cov cw muaj npe nrov rau lawv cov cocktails. Txawm li cas los xij, lawv kuj sawv tawm nrog lawv cov khoom noj khoom haus. Lub forerunner yog protein. Dhau li ntawm kev nplua nuj nyob rau hauv cov proteins, cws kuj yog ib qho chaw noj qab haus huv ntawm vitamin B12. Lawv yog cov antioxidant hauv cov xwm txheej thiab tseem pab tiv thaiv cov hlwb puas thiab dawb radicals. Astaxanthin, lwm yam antioxidant pab txo qhov mob uas yog ib qho paub txog qhov ua rau muaj kev laus thiab kab mob.
Tuna
Duab: 123RF Tuna yog feem ntau nquag noj ntses . Nws tau ntim nrog cov proteins ib txwm, cov zaub mov thiab vitamin A, uas feem ntau yog cov khoom muaj nplua nuj nyob hauv txhua cov nqaij nruab deg. Txawm li cas los xij, tuna tseem muaj ntau nyob rau hauv nws cov vitamin B12 txoj cai nrog rau B3, selenium, thiab lean proteins thiab phosphorous. Vim nws txawv pob ntawm cov khoom xyaw tiv thaiv kab mob , tuna yog ib qho kev xaiv zoo rau cov neeg nrhiav kev txhim kho lawv cov vitamin B12 kom tsawg.
Clams
Duab: 123RF Cov rog tsawg, cov protein ntau yog ob txoj hauv kev uas ib tus tuaj yeem piav qhia txog clams 'kev noj haus sawv hauv daim ntawv qhia zaub mov. Txawm li cas los xij, qhov tseem ceeb tshaj plaws yog tias nws tsis deb tom qab hauv kev sib tw khoom noj khoom haus. Nrog selenium, zinc, hlau, magnesium thiab niacin, clam yog ib qho kev sib tw zoo tshaj plaws rau cov vitamin thiab cov khoom noj muaj protein ntau . Cov me nyuam clams tshwj xeeb tau pom tias yog qhov zoo ntawm cov hlau, antioxidants thiab vitamin B12. Qhov tseeb, broth ntawm boiled clams yog Attendance nplua nuj nyob rau hauv vitamin. Yog li, lwm zaus koj xav muab pov tseg cov kua zaub, rov xav dua!
Shitake Mushroom
Duab: 123RF Xov xwm zoo rau cov neeg tsis noj nqaij thiab cov uas tsis ua xua rau nceb. Shitake nceb muaj vitamin B12 txawm li cas los xij cov qib kuj qis dua piv rau cov tsis yog neeg tsis noj nqaij lossis cov khoom noj mis nyuj. Thaum tsis tu ncua noj nceb tej zaum yuav tsis yog ib lub tswv yim zoo heev, koj tuaj yeem qee zaus ntxiv shitake rau koj cov kua zaub los yog mov tais ntxiv rau qee qhov tsw thiab txuj lom.
Khoom noj khoom haus poov xab
Duab: 123RF Khoom noj khoom haus poov xab thiab ci poov xab sib txawv heev nyob rau hauv lawv cov khoom thiab kev ua thiab li no tsis tuaj yeem siv sib hloov. Khoom noj khoom haus poov xab yuav tsis ua hauj lwm raws li ib tug leavening neeg sawv cev li ci poov xab ua. Khoom noj khoom haus poov xab, tsis zoo li lub ci los yog active poov xab, yog ib tug deactivated daim ntawv ntawm poov xab uas yog muag nyob rau hauv kev lag luam mus siv nyob rau hauv cov zaub mov npaj thiab raws li ib tug khoom noj khoom haus. Lawv feem ntau yog xim daj-xim flakes, granules thiab hmoov zoo. Cov poov xab muaj zog tuaj yeem ua tau raws li koj qhov yuav tsum tau muaj vitamin B12 thiab tseem tuaj yeem ntxiv rau cov zaub mov kom txhawb cov protein, cov zaub mov thiab cov vitamins tsis txaus. Lawv yog cov tshuaj tiv thaiv oxidative hauv cov xwm txheej thiab ua haujlwm rau txo cov roj cholesterol thiab txhawb kev tiv thaiv kab mob .
Koj Puas Xav Tau Vitamin B12 Ntxiv?
Duab: 123RF Vitamin B12 kuj feem ntau hu ua cyanocobalamin, yog ib qho tseem ceeb tab sis cov vitamin complex uas muaj cov ntxhia cobalt (li no lub npe). Cov vitamin no yog tsim los ntawm cov kab mob thiab raws li peb txhua tus paub, yog ib qho tseem ceeb uas pab txhawb rau DNA synthesis thiab cellular. kev tsim hluav taws xob . Raws li kev tshawb fawb los ntawm National Library of Medicine, vitamin B12 yog siv los kho cov mob xws li pernicious anemia thiab cov neeg uas raug kev txom nyem los ntawm ib nrab los yog tag nrho gastrectomy, regional enteritis, gastroenterostomy ntawm ntau lwm tus.
Duab: 123RF Thaum nws los txog rau kev xav txog kev noj cov tshuaj vitamin B12, nws yog ib qho tseem ceeb kom nrhiav tau koj tus kws kho mob cov lus qhia ua ntej, raws li koj lub cev xav tau ntawm cov vitamin. Cov neeg tsis noj nqaij thiab vegans yuav tsum nco ntsoov tshwj xeeb tias folate hauv lawv cov zaub mov tuaj yeem npog cov vitamin B12 nyob rau hauv rooj plaub ntawm qhov tsis txaus. Qhov thib ob, yog tias koj ua raws li kev noj zaub mov vegan, koj yuav xav tau cov tshuaj ntxiv uas ua tau raws li 100 feem pua lossis ntau dua ntawm koj cov nyiaj pub dawb txhua hnub. Cov Neeg tsis noj nqaij noj qab haus huv Dietetic Practice Group qhia tias cov neeg tsis noj nqaij noj ntau dua ntawm cov vitamin B12 (250mcg / hnub rau cov neeg laus) kom them nyiaj rau kev nqus tsis zoo ntawm cov tshuaj ntxiv. Tsis hais txog kev noj zaub mov nyiam, National Institutes of Kev noj qab haus huv pom zoo kom txhua tus neeg laus dua 50 xyoo tau txais feem ntau ntawm lawv cov vitamin B12 los ntawm kev ntxiv thiab cov khoom noj muaj zog, vim yog qhov tsis zoo ntawm kev nqus dej uas tshwm sim thaum muaj hnub nyoog.
Cov tsos mob thiab cov tsos mob ntawm Vitamin B12 Deficiency
Duab: 123RF Tsis muaj zog thiab qaug zog: Txij li thaum cyanocobalamin yog lub luag haujlwm rau khaws cov qe ntshav liab, qhov tsis txaus ntawm cov vitamin tuaj yeem ua rau qaug zog thiab qaug zog. Vim tias qis RBC suav, oxygen tsis thauj mus rau lub cev lub hlwb uas ua rau ib tus neeg nkees heev thiab tsis muaj zog.
Parathesia: Ib qho kev mob tshwm sim tshaj plaws ntawm cov hlab ntsha puas. Yog tias koj ntsib qhov kev xav ntawm tus pins thiab koob ntawm koj daim tawv nqaij . Myelin, biochemical tivthaiv, nyob ib puag ncig cov hlab ntsha raws li txheej tiv thaiv thiab rwb thaiv tsev. Thaum tsis muaj vitamin B12, myelin raug tsim txawv yog li cuam tshuam rau kev ua haujlwm zoo ntawm lub paj hlwb.
Nyuaj hauv Mobility: Yog tias tsis tau kuaj pom, qhov tsis muaj vitamin B12 tuaj yeem ua rau muaj teeb meem hauv koj lub cev muaj zog thiab kev txav mus los. Tej zaum koj yuav poob koj qhov kev sib npaug thiab kev sib koom ua ke yog li ua rau koj poob qis.
Duab: 123RF Weaker Vision: Qhov muag plooj lossis teeb meem tsis pom kev yog lwm yam tsos mob ntawm qhov tsis muaj peev xwm ua rau lub paj hlwb uas ua rau koj lub qhov muag raug cuam tshuam ncaj qha. Cov mob no hu ua optic neuropathy. Txawm li cas los xij, tus mob no tuaj yeem thim rov qab nrog cov tshuaj tsis tu ncua thiab sai, cov tshuaj kho mob thiab ntxiv nrog cov vitamin B12.
Glossitis: Kev tshawb fawb nomenclature rau tus nplaig mob, qhov mob no ua rau koj tus nplaig hloov xim, zoo li, ua rau liab, thiab tuaj yeem ua rau o. Qhov no ua rau saum npoo koj tus nplaig tsis zoo, yog li ua rau koj saj buds ploj. Tsis tas li ntawd, nws tuaj yeem ua rau qhov ncauj rwj , kub los yog khaus hauv koj lub qhov ncauj.
FAQs
Duab: 123RF Q. Leej twg feem ntau yuav tsis muaj vitamin B12?
TO. Txij li thaum cov vitamin b12 yog absorbed nyob rau hauv lub plab, cov neeg uas muaj kev cuam tshuam lub plab zom mov los yog tsis ntev los no tau txais kev phais bariatric yog cov neeg muaj kev pheej hmoo siab rau qhov tsis txaus no. Tsis tas li ntawd, vegan lossis neeg tsis noj nqaij noj qab haus huv tuaj yeem ntsib qhov tsis txaus no, yog tias tsis tau them nyiaj zoo nrog cov tshuaj ntxiv.Q. Puas yog cov khoom noj tsiaj hauv tebchaws tsuas yog cov vitamin B12 xwb?
TO. Txawm hais tias cov khoom noj tsiaj hauv tebchaws xws li mis nyuj, yogurt, butter, qe, nqaij nyuj, ntses thiab nqaij qaib muaj ntau nyob rau hauv cyanocobalamin, koj tuaj yeem pom cov lej ntawm cov vitamin no hauv cov nceb lossis cov poov tshuaj noj. Tau hais tias, nws tsis ua raws li koj qhov kev xav tau txhua hnub . Yog li supplementing yog ib qho kev xaiv zoo.Q. Yuav kho qhov tsis txaus vitamin B12 li cas?
TO. Txawm hais tias ceeb toom, qhov tsis txaus ntawm cov vitamin b12 tuaj yeem kho tom khw muag khoom ib yam nkaus. Txawm li cas los xij, nws yog qhov zoo tshaj plaws kom nyob deb ntawm kev noj tshuaj rau tus kheej yog tias koj tsis paub tag nrho koj cov kev ua xua lossis pom zoo nyiaj pub rau koj noj. Qee zaum, koj tus kws kho mob kuj tuaj yeem sau tshuaj rau koj cov tshuaj vitamin B12.Kuj Nyeem: #IforImmunity - Txhim kho koj txoj kev tiv thaiv nrog txiv maj phaub
