Ndezvipi zvikafu zvine vitamini B12?
Vitamin B12 kushomeka, kunozivikanwa munharaunda, kunokanganisa vazhinji vedu zvisina kunaka. Kushomeka kweB12 kunokonzeresa zvirwere zvakasiyana sekuneta mangwanani, zvichikonzera kukanganiswa kwemitsipa, kuneta, uye kusada.
Zvinoenderana nenhau dzeUAV; Mukana wekushaya kukwana kwevhitamini B12, inokonzeresa mamiriro anokanganisa hupenyu hwezuva nezuva senge anemia, jaundice uye kurasikirwa kwechido. Uye zvakare, yekutsva kweitsinga kuzvimba uye kusagadzikana kwepfungwa kunoitika mukushomeka kwevhitamini B12. Saka ndezvipi zvibereko nemiriwo zvine vhitamini B12? Ndezvipi zvekudya zvinowanikwa neB12 mukati? Ndezvipi zvekudya zvine vhitamini B12? Heino mhinduro yehunyanzvi ...
Ndezvipi zvekudya zvinowanikwa neB12 mukati?
Zvinoenderana nenhau dzeUAV; Chemical Injiniya Nigar Yıldırım akati, "Vitamin B12 uye ginkgo biloba chirimwa, icho chave chataurwa kakawanda mumakore apfuura, ishungu dzakakwana shamwari." Achitaura kuti vhitamini B12 inogona kutorwa kubva kugungwa, nyama uye zvigadzirwa zvemukaka, mazai nechizi, Yıldırım akati, "Kana zvivhitamin B zvivakwa uye ginkgo chirimwa zvikauya pamwechete, chikafu chekuwedzera icho chinofanirwa kutorwa zuva nezuva sechibatsirwe chechisiko kumhanyisa. yehupenyu hwezuva nezuva. Tinogona kuwana vhitamini B12, iyo inonyanya kukosha kubva kumavitamini B, kubva kuzvokudya zvegungwa, nyama uye zvigadzirwa zvemukaka, mazai uye chizi. Kana iwe uchida kuenda kumba uine simba zvakanyanya manheru, kana iwe uchida kushandisa yakawanda yemhando nguva nevako vaunoda uye nekuwedzera yako yekurara mhando, iwe unofanirwa kutora vhitamini B yakaoma uye ginkgo chirimwa zuva nezuva. Iwe unozoona mutsauko nekukurumidza mushure mekushandisa kwese ”.
Ndezvipi zvekudya zvakapfuma muvhitamini B12?
Nyanzvi Dietician Pınar Kural Enç, kune rimwe divi, achitsanangura kuti vhitamini B12 vhitamini inonyungudika nemvura uye rimwe zita rayo ndere cobalamin, "Kushayikwa kweVitamin kunoonekwa panguva yekuchengetedza nekubika kwechikafu. Semuyenzaniso; nekupisa kwakanyanya uye kudonha muto pane nyama yakakangwa; mukuita pasteurizing uye kufashaira mumukaka; Kana mvura ikadururwa mushure mekubikwa kwehove, kushanda kwevhitamini B12 kunodzikira zvakanyanya. Izvo hazvipesane neacid, alkali uye kupisa. Iyo yakareba iyo nguva yekubikira uye iyo yakakwira tembiricha inowedzera kurasikirwa kwevhitamini B12. Kudira mvura mushure mekufashaidza chiropa mumvura, kurasira mvura mushure mekubika hove zviri zvimwe zvezvikonzero zvinowedzera kurasikirwa kwevhitamini B12. Zvinozivikanwa kuti makumi matatu kubva muzana evhitamini B12 inorasika kana nyama yachekwa nekupisa uye ichidonhedza mvura, uye 30-10 muzana mumhepo inotonhora. Nepo kurasikirwa mumukaka weHT kwakatenderedza 20-7 muzana, inenge makumi matatu muzana inorasika kuburikidza nekubika. Saka, rudzii rwehurongwa hwechikafu hwatinofanira kugadzira kuti tidzivise zvese izvi zvakaipa? Zvikafu zvikuru zvakapfuma muvhitamini B10 zvinoti; Tinofanira kupinza nyama, mukaka, chizi, mazai nehove muhupenyu hwedu. Mune mamwe mazwi, chikafu chemhuka… Kune vembiri, zvinogona kukurudzirwa kuti utarise pazvigadzirwa zvemukaka nemazai. Mukupedzisa, zvichave zvinobatsira kusaregeredza chikafu chakapfuma muB30 uye kuyera iyo B12 nhanho yega yega mwedzi mitanhatu kuitira kudzivirira kukanganwa, kukanganisa, kushaya simba uye mamwe matambudziko akakomba anogona kusangana nawo mune ramangwana. Kune avo vanopfuura makore gumi nemana, 12 mcg yeB6 inofanirwa kutorwa zuva nezuva. "Inofanira kunge iri 1 mcg panguva yepamuviri uye 12 mcg panguva yekuyamwisa."
Unogona kufarira: Ungade here kudzidza nzira dziri nyore uye dzinokurumidza kuita mari idzo dzisina munhu akambombofunga nezvadzo? Nzira dzekutanga dzekuita mari! Uyezve, hapana chikonzero chemari! Kuti uwane ruzivo Dzvanya
VITAMIN B12 KUDZIDZISWA KUBVA KUNE MHUKA KUSVIRA CHikafu
Dr. Nezve kurapa kushomeka kweB65, Uysal akati: “Sezvo kugadzirwa kwevhitamini kusingagadzike mumuviri, kunofanirwa kutorwa kubva kunze mukudya kana neimwe nzira. Vitamin zvinyorwa hazvisi zvemishonga. Inofanirwa kupihwa kubva kuzvikafu zvinoenderana nemhuka. Chikafu chakadai senyama, huku, hove, mazai, mukaka, yogati, chizi, chiropa, moyo neitsvo ndezvimwe zvezvinhu zvakanakisa zvine vhitamini B12. Vitamin B12 kushomeka kunowanzoitika kunyanya mune vezvinomera. Chiremba wako anofanira kusarudza nezvekurapa. Iye munhu wacho haakwanise kuita sarudzo iyi. Nekutarisa kukosha kweB12 kuyerwa semhedzisiro yekuongororwa kweropa, chiremba wako acharonga kurapwa kwakanyanya nekutarisa iyo yakajairwa pikicha uye tsika dzekudya dzemurwere. "Kunyangwe munhu mukuru kana mukuru, vhitamini B12 rutsigiro runofanira kugadzirwa nechikafu kana rutsigiro rwemishonga pese pazvinenge zvichidiwa."