Vithamine B12 ke vithamine e rarahaneng ka ho fetesisa ea sehlopha sa eona, e fumanoe ka ho ithuta ka phello ea ts'ebeliso ea sebete sa phoofolo linthong tse haelloang ke mali lijong. Bo-rasaense ba bararo ka 1934 ba ile ba amohela Khau ea Nobel bakeng sa ho sibolla thepa e nang le molemo oa vithamine - bokhoni ba ho fokotsa kotsi ea phokolo ea mali.
Li-vithamine tsa B12 li emeloa ke lintho tse 'maloa tsa lik'hemik'hale: cyanocobalamin, hydroxocobalamin, methylcobalamin, cobamamide. Empa cyanocobalamin e kena 'meleng oa motho ho feta moo' me e na le phello e ntle, ke kamoo ba bangata ba bitsang vithamine B12 ka kutloisiso ea eona e patisaneng. Ke phofo e khubelu, e qhibilihang hantle ka metsing, e se nang monko, e khona ho ipokella 'meleng, e tsepameng sebeteng, matšoafong, spleen le liphio.
Vithamine B12 boleng
Vithamine e bapala karolo ea bohlokoa ho boloka bophelo bo botle ba 'mele:
- E matlafatsa boits'ireletso ba mmele.
- Ke mohloli o mong oa matla.
- Khatello ea mali e tloaelehile, haholo-holo e thusa bakuli ba hypotonic.
- E kenya ts'ebetso ea kelello, e ntlafatsa mohopolo, tlhokomelo.
- E thusa ho loantša khatello ea maikutlo, e thibela mathata a methapo le mafu.
- E khothalletsa kholo e tloaelehileng ea 'mele, e laola takatso ea lijo.
- E bapala karolo ea bohlokoa ho thibela phokolo ea mali.
- E ts'ehetsa ts'ebetso ea thobalano ho banna, e eketsa tsoalo.
- E fokotsa ho teneha le ho teneha kapele.
- E sebetsa hantle bakeng sa ho hlobaela.
- E thibela botenya ba sebete, e ntlafatsa boemo ba eona.
Ho phaella moo, vithamine B12 e potlakisa protheine, e lebisang ho eketseha ha mahloriso le ho bokella 'meleng. E khothalletsa ho thehoa ha lisele tse khubelu tsa mali, e leng mohloli o moholo oa oksijene le limatlafatsi tse ling bakeng sa litho tsohle tsa ka hare. Ka lebaka la cyanocobalamin, ho monya ha folic acid ka lera la li-neurone le li-erythrocyte ho potlakile. Vithamine e bapala karolo ea bohlokoa ts'ebetsong ea metabolism, e potlakisa metabolism ea lik'habohaedreite le mafura.
Mehloli
Vithamine B12 e hlophisitsoe ka boikemelo 'meleng ka maleng, empa sena se etsahala ka litekanyetso tse nyane. Ka lilemo, ka mafu a itseng kapa ka koetliso e tloaelehileng ea lipapali, boemo ba eona ba tlhaho boa fokotseha, 'mele o hloka mehloli e meng. U ka fumana vithamine ka lijo.
© kholo- kholo108 - stock.adobe.com
Likahare tsa lihlahisoa:
| Sehlahisoa | μg / 100 g |
| Nama ea nku | 2-3 |
| Khomo ea khomo | 1,64-5,48 |
| Fillet ea Turkey | 1,6-2 |
| Carp e phehiloeng | 1,5 |
| Shrimp | 1,1 |
| Pelo ea khoho | 7,29 |
| Mussels | 12 |
| Lebese | 0,4 |
| Perch | 1,9 |
| Octophase | 20 |
| Khoho / sebete sa nama ea kolobe | 16,58/26 |
| Letsoai / letsopa herring | 13/18 |
| Mackerel | 8,71 |
| Lihlahisoa tsa lebese | 0,7 |
| Cheese e thata | 1,54 |
| Cod | 0,91 |
| Nama ea kana | 0,2-0,7 |
| Lehe la khoho / yolk | 0,89/1,95 |
Sekhahla sa letsatsi le letsatsi (litaelo tsa tšebeliso)
Ho ja vithamine B12 letsatsi le leng le le leng ho latela lilemo, mokhoa oa bophelo, litšoaneleho tsa 'mele. Empa bo-rasaense ba hlophisitse mohopolo oa tloaelo mme ba nkile boleng ba eona ba karolelano bakeng sa lihlopha tse fapaneng tsa lilemo:
| Sehlopha sa lilemo | Karolelano ea tlhokahalo ea letsatsi le letsatsi, mcg / letsatsi |
| Masea likhoeli tse 0 ho isa ho tse 6 | 0,4 |
| Masea likhoeli tse 7 ho isa ho tse 12 | 0,5 |
| Bana ba lilemo tse 1 ho isa ho tse tharo | 0,9 |
| Bana ba lilemo tse 4 ho isa ho tse 8 | 1,2 |
| Bana ba lilemo li 9 ho isa ho tse 13 | 1,8 |
| Batho ba baholo ba lilemo li 14 | 2,4 |
| Bakhachane le ba anyesang | 2,6 |
Khaello
Palo ea vithamine e hlokahalang bakeng sa ts'ebetso e tloaelehileng ha e kene kamehla 'meleng. Ka khaello ea eona, matšoao a latelang a ka hlaha.
- Ho se tsotelle, ho iphapanya.
- Ho hlobaela.
- Ho halefa le ho feta ha methapo.
- Botsoa.
- Phokolo ea mali khahlanong le mokokotlo oa boemo ba hemoglobin maling.
- Bothata ba setuloana.
- Ho ruruha ka khatello e nyane haholo letlalong.
- Ho hlaha hoa lefu la marenene le ho tsoa madi.
- Ho tsitsinyeha.
- Ho senyeha ha 'mala, pallor.
- Ho hlotheha ha moriri, ho ba lerootho le ho ba bobebe.
Haeba u na le matšoao a 'maloa, u lokela ho ikopanya le ngaka e tla fana ka liteko tse hlokahalang le ho tseba sesosa sa mathata, ebe o fana ka lithethefatsi tse loketseng ho li felisa le ho phekola motso oa bothata.
Bala haholoanyane ka mafu a amanang le khaello ea vithamine B12 mohloling - wikipedia.
Vithamine e feteletseng
Kaha vithamine B12 e qhibiliha ka metsi, ho fetella ha eona ho khona ho tsoa ka ntle ho 'mele. Empa ts'ebeliso e sa laoleheng ea litlatsetso le tlolo ea chelete e khothalletsoang ea letsatsi le letsatsi e ka lebisa liphellong tse sa thabiseng:
- mathata a setuloana;
- tšitiso ea pampitšana ea meno;
- khatello ea mali e phahama;
- ponahalo ya ho hlohlona hoa letlalo.
Haeba matšoao ana a hlaha, ho kgothaletswa hore o emise ho noa, ka mor'a moo matšoao a ho feta tekano a tla nyamela, mosebetsi oa litsamaiso tsa 'mele o tla khutlela setloaeling.
© elenabsl - stock.adobe.com
Ho bonahala tšebeliso
Vithamine B12 e laeloa bakeng sa liphetoho tse fapaneng tsa mafu 'meleng, ho kenyelletsa le tse bakiloeng ke ho ja lijo tse khathatsang le koetliso e matla ea lipapali. O bonts'a kamohelo ha:
- khaello ea mali;
- mafu a sebete, ho akarelletsa le mefuta e sa tšoaneng ea lefu la sebete;
- sefuba khafetsa khahlanong le semelo sa fokotseha maloetseng;
- mafu a letlalo a etiologies tse fapaneng;
- li-neuroses le mathata a mang a tsamaiso ea methapo;
- ho fokotseha ha palo ea lisele tse khubelu tsa mali maling;
- lefu la liphio;
- Cerebral palsy, lefu la Down.
Litlhaloso
Ha ho kgothaletswe ho nka vithamine B12 bakeng sa maloetse a tebileng a tsamaiso ea mali:
- embolism;
- kankere ea mali;
- hemochromatosis.
Ha ua lokela ho nka li-supplement tsa vithamine ho basali ba baimana le ba anyesang, hammoho le bana ba ka tlase ho lilemo tse 18, ntle le ho buisana le setsebi. Ho se mamellane ka bomong ho likarolo ho a khonahala.
Ho sebelisana le lithethefatsi tse ling
- Ho nka potasiamo ho fokotsa sekhahla sa ho monya cyanocobalamin, ka hona ha oa lokela ho kopanya tšebeliso ea litlatsetso tsena. Leha ho le joalo, ho bohlokoa ho tseba hore ka lebaka la hore vithamine B12 e khona ho ipokellela le ho lula 'meleng ka nako e itseng, koetliso e khuts'oane ea potasiamo, haeba e bontšoa ke lingaka, e ke ke ea fokotsa boemo ba vithamine maling.
- Ho monya ha cyanocobalamin ho fokotsoa ka ho nka lithethefatsi tsa antihyperlipidemic le anti-tuberculosis.
- Ascorbic acid e eketsa palo ea vithamine e entsoeng ka maleng, hape ke mokhanni oa eona ka seleng.
Lipilisi kapa lithunya?
Vithamine B12 e rekisoa lebenkeleng ka mokhoa oa matlapa le liente. Mefuta ena ka bobeli e etselitsoe ho lefella ho haella ha vithamine 'meleng, empa, e le molao, ke matlapa a laetsoeng ho thibela khaello ea vithamine B12. Li nkoa ka lithuto, li sebetsa bakeng sa litlolo tse nyane tse amanang le khaello ea vithamine, mohato oa bona o ka etsetsoa sepheo sa ho thibela ho ba le khaello ea vithamine. Liente li laeloa maemong a tlase haholo a vithamine e maling, le mafu a lumellanang a thibelang tlhahiso ea eona.
Cyanocobalamin, e fanoang ke ente, e kenella kapele haholo, hobane ha e itšetlehe ka boteng ba enzyme e khethehileng ka mpeng mme e kenella maling ka kotloloho, e feta sethaleng sa ho petsoha. Tekanyo ea ho ts'oaroa ha eona e fihla ho 90% ha e bapisoa le 70% e fumanoeng ka molomo.
Vithamine B12 bakeng sa baatlelete
Ho ikoetlisa khafetsa ho lebisa ho litšenyehelo tse ngata tsa limatlafatsi tsohle, ho kenyeletsoa vithamine B12. Ho tlatsa palo e hlokahalang, baatlelete ba lokela ho nka li-supplement tse khethehileng tse entsoeng.
Vithamine B12, ka lebaka la ho nka karolo ha eona ka mafolofolo metabolism ea lik'habohaedreite, e kenya letsoho tlhahiso ea matla a eketsehileng nakong ea lipapali, e leng se u lumellang ho eketsa mojaro le ho eketsa nako ea koetliso.
Ka lebaka la phello e ntle ho boemo ba methapo ea kutlo, cyanocobalamin e ntlafatsa khokahano ea motsamao, e thusa ho tsepamisa mohopolo boikoetlisong bo itseng, bo lumellang ho sebetsa sehlopha ka seng sa mesifa ka hloko.
Lisebelisoa tsa vithamine li bohlokoa haholo ho batho ba sa jeng nama, hobane boholo ba eona bo fumanoa lihlahisoa tsa liphoofolo.
Ha e thuse feela ho ntlafatsa boleng ba thupelo, empa hape le ho hlaphoheloa tlholisanong ka ho tsitsisa tsamaiso ea methapo.
Li-Supplements tsa 5 tsa Vithamine B12 tse holimo
Lebitso | Moetsi | Foromo ea tokollo | Kopo | Theko | Paka foto |
| Vithamine B12 | Solgar | Li-capsules tse 60 tsa ho anyesa / 1000 mcg | 1 capsule ka letsatsi | Li-ruble tse 800 | |
| EA-12-B | Hona joale Lijo | Lilo tse 250/1000 μg | Lozenge e le 1 ka letsatsi | Li-ruble tse 900 | |
| Neurobion | MOHAU | Li-ampoules / 100 mg | 1 ampoule ka letsatsi | Li-ruble tse 300 bakeng sa li-ampoule tse 3 |  |
| Matlapa / 200 mcg | Makhetlo a 3 ka letsatsi, Letlapa le le leng | Li-ruble tse 330 tsa matlapa a 20 |  | ||
| Neurovitan | Al-Hikma | Li-gummies tse 30 / 0.25 mg | Matlapa a 1 ho isa ho a 4 ka letsatsi | Li-ruble tse 170 | |
| Cyanocobalamin | Semela sa Borisov, Belarus | Li-ampoule tsa 1 ml / 500 mcg | Ho tloha ho 1 ampoule ka letsatsi ho latela lefu lena | Li-ruble tse 35 bakeng sa li-ampoules tse 10. |  |
