Vitamin B12 yog ib qho ntawm yim B vitamins uas ua lub luag haujlwm tseem ceeb hauv koj txoj kev noj qab haus huv.B12 xav tau rau kev ua haujlwm ntawm lub paj hlwb, kev tsim cov qe ntshav liab, metabolism, thiab DNA synthesis.Kev muaj vitamin B12 tsis txaus tuaj yeem cuam tshuam kev noj qab haus huv ntawm ntau txoj hauv kev.
B12 yog ib txwm muaj nyob rau hauv cov khoom tsiaj xws li nqaij, ntses, thiab qe, thiab tseem ntxiv rau qee cov khoom noj uas muaj cov nroj tsuag, xws li cov khoom noj muaj zog noj tshais.
Txawm hais tias B12 pom muaj nyob hauv ntau cov khoom noj uas nquag siv, qee cov neeg yuav tsum tau ntxiv nrog B12 txhawm rau txhawm rau tswj cov khoom noj muaj txiaj ntsig zoo.
Nov yog txhua yam koj yuav tsum paub txog cov tshuaj B12, suav nrog cov txiaj ntsig kev noj qab haus huv, kev nyab xeeb, kev mob tshwm sim, thiab yuav ua li cas xaiv qhov zoo tshaj plaws B12 ntxiv rau koj cov kev xav tau.
Cov txiaj ntsig ntawm B12
B12 yog cov khoom noj muaj dej-soluble.Qhov no txhais tau tias koj lub cev tsis khaws B12 ntau ntau thiab tso tawm txhua yam uas nws tsis xav tau los ntawm cov zis.Vim tias B12 tsis tau khaws cia yooj yim, koj lub cev yuav tsum muaj cov khoom noj tsis tu ncua ntawm B12 txhawm rau ua cov txheej txheem tseem ceeb xws li kev tsim hluav taws xob thiab lub paj hlwb.
Cov neeg noj qab haus huv feem ntau ua raws li kev noj zaub mov tsis txwv tsis pub noj B12 txaus los tswj cov ntshav siab.Txawm li cas los xij, qee yam kev mob nkeeg, tshuaj noj, txwv tsis pub noj zaub mov B12-nplua nuj, thiab txawm tias kev laus ib txwm muaj peev xwm cuam tshuam rau lub cev B12 qib thiab nws lub peev xwm nqus B12 los ntawm cov khoom noj.
Cov neeg uas tsis tuaj yeem tswj hwm qib B12 noj qab haus huv los ntawm kev noj zaub mov ib leeg yuav tsum tau noj cov tshuaj B12 kom ua tau raws li lawv cov kev xav tau niaj hnub rau cov vitamin no.
Nov yog qee txoj hauv kev uas cov tshuaj B12 tau txais txiaj ntsig zoo rau kev noj qab haus huv.
Muaj peev xwm nce B12 qib thiab kho B12 Deficiency
Ib qho ntawm cov txiaj ntsig zoo tshaj plaws ntawm cov tshuaj B12 yog lawv lub peev xwm los txhim kho B12 qib hauv lub cev.
Muaj ntau qhov laj thawj vim li cas tus neeg yuav tsis tuaj yeem tswj hwm qib siab B12 ntawm lawv tus kheej.
Ntau li 30% ntawm cov neeg laus tsis muaj peev xwm nqus tau B12 los ntawm cov zaub mov kom zoo vim qhov hloov pauv hauv plab acid thiab txo qis ntawm cov protein hu ua intrinsic factor, ob qho tib si xav tau rau kev nqus B12.
Feem ntau sau cov tshuaj xws li acid reflux Cov tshuaj thiab cov tshuaj tiv thaiv kab mob ntshav qab zib tuaj yeem txo qis B12 qib.Tsis tas li ntawd, cov neeg uas muaj qee yam mob xws li mob plab hnyuv thiab cov neeg uas ua raws li kev txwv tsis pub noj, xws li cov zaub mov vegan feem ntau tsim qis B12.
Rau cov tib neeg uas tsis tuaj yeem tswj hwm qib B12 noj qab haus huv ntawm lawv tus kheej, B12 ntxiv tuaj yeem pab ua kom cov ntshav nce ntxiv ntawm cov khoom noj tseem ceeb no thiab tiv thaiv B12 tsis muaj peev xwm cuam tshuam txog kev noj qab haus huv, suav nrog macrocytic anemia uas cuam tshuam rau cov ntshav liab.
Yuav txo cov qib Homocysteine
Homocysteine yog ib qho amino acid ib txwm muaj nyob hauv koj lub cev hauv qhov tsawg.B12 pab rhuav tshem homocysteine thiab hloov mus rau lwm cov tshuaj uas koj lub cev xav tau.Yog tias koj tsis muaj B12 txaus hauv koj lub cev, homocysteine hauv koj cov ntshav.
Cov qib homocysteine ntau ntau nce o thiab oxidative kev nyuaj siab, ib qho mob tshwm sim thaum koj lub cev tiv thaiv antioxidant yog dhau los ntawm cov pa oxygen reactive, uas yog cov khoom uas ua rau cov cellular puas thaum qib siab dhau hauv lub cev.
Homocysteine siab tau txuas rau qhov kev pheej hmoo ntawm ntau yam kev noj qab haus huv, suav nrog kab mob plawv, kev paub tsis meej, thiab kev nyuaj siab.
Ntxiv nrog rau B12, nrog rau lwm cov as-ham koom nrog hauv kev tswj hwm ntawm homocysteine, zoo li folate, tuaj yeem txo homocysteine ntau ntau thiab yog li txo cov kab mob uas cuam tshuam nrog homocysteine siab.
Kev tshuaj xyuas 2022 ntawm 8 qhov kev tshawb fawb pom tias kev ntxiv nrog B12 , B6, thiab / lossis folic acid ua rau 31.9% qhov nruab nrab txo qis ntawm homocysteine hauv cov neeg uas muaj kev puas hlwb me me.
Yuav Pab Tau Cov Neeg Muaj Kev Nyuaj Siab
B12 ua lub luag haujlwm tseem ceeb hauv lub hlwb ua haujlwm thiab tsim nyog rau kev tsim cov neurotransmitters xws li serotonin, γ-aminobutyric acid (GABA), thiab dopamine, uas ua lub luag haujlwm tseem ceeb hauv kev tswj hwm lub siab.Dab tsi ntxiv, B12 khaws cov qib homocysteine hauv kev txheeb xyuas, uas yog qhov tseem ceeb rau kev noj qab haus huv lub hlwb.
Kev tshawb fawb qhia tau hais tias muaj qib B12 qis ua rau muaj kev pheej hmoo ntawm kev nyuaj siab.
Ib txoj kev tshawb fawb xyoo 2021 hauv cov neeg laus pom tias muaj qib B12 qis lossis tsis txaus ua rau muaj kev pheej hmoo ntawm kev nyuaj siab los ntawm 51% hauv plaub xyoos.
Ntxiv nrog rau B12 tuaj yeem pab tiv thaiv qhov pib ntawm kev nyuaj siab thiab txhim kho cov tsos mob ntawm cov neeg muaj kev nyuaj siab.Kev tshuaj xyuas xyoo 2023 tau xaus lus tias kev ntxiv nrog B12 tuaj yeem siv tau los txo cov tsos mob ntawm kev nyuaj siab thiab txhim kho cov tshuaj tiv thaiv kev nyuaj siab.
Txhawb nqa hlwb hlwb
Muaj cov qib B12 tsawg tuaj yeem cuam tshuam tsis zoo rau lub hlwb kev noj qab haus huv los ntawm kev ua kom homocysteine, uas txhawb nqa cov paj hlwb o thiab oxidative kev nyuaj siab.Ntxiv nrog rau cov vitamin B12 tuaj yeem pab tiv thaiv oxidative kev nyuaj siab ntsig txog cellular puas, uas tau txuas rau ntau yam kab mob, xws li kev paub tsis meej.
Cov kev tshawb fawb qhia tias kev ntxiv nrog B12 tuaj yeem pab tswj lub hlwb ua haujlwm thiab ncua kev paub tsis meej hauv cov neeg laus.
Kev tshuaj xyuas xyoo 2022 pom tau tias cov tshuaj B12 pab txo qis kev xav hauv cov neeg laus, tshwj xeeb tshaj yog thaum tib neeg pib noj cov vitamin ua ntej lub neej.
Qhov chaw zoo ntawm B12
B12 yog ib txwm muaj nyob rau hauv cov khoom noj tsiaj thiab ntxiv rau qee cov khoom noj uas muaj cov nroj tsuag, xws li cereals, los ntawm cov khoom noj muaj zog.
Nov yog qee qhov khoom noj zoo tshaj plaws ntawm B12:
- Cov nqaij nyug siav: 23.5 mcg ib ooj, lossis 981% ntawm DV
- Noj clams: 17 micrograms (mcg) ib 3-ounce noj, lossis 708% ntawm tus nqi txhua hnub (DV)
- Fortified zaub mov poov xab: 15mcg ib 2 tablespoons, los yog 630% ntawm DV
- Siav salmon: 2.6mcg ib 3-ounce noj, lossis 108% ntawm DV
- Nqaij nyuj hauv av: 2.5mcg rau 3-ounce noj, lossis 106% ntawm DV
- Tag nrho cov mis nyuj Greek yogurt: 1.04mcg rau 7-ounce thawv, lossis 43% ntawm DV
- Qe: .5mcg rau tag nrho cov qe siav, lossis 19% ntawm DV
Txawm hais tias B12 muaj nyob rau hauv qee yam khoom noj muaj zog, xws li cov poov xab, cov mis nyuj, thiab cov zaub mov noj tshais, cov neeg ua raws li cov zaub mov nruj heev yuav muaj sij hawm nyuaj mus txog lawv cov kev xav tau B12 txhua hnub los ntawm kev noj zaub mov ib leeg.
Cov kev tshawb fawb qhia tau hais tias cov neeg ua raws li cov zaub mov vegan muaj feem ntau yuav tsim B12 tsis txaus piv rau cov neeg uas haus cov khoom tsiaj.Yog tias koj tab tom ua raws li kev noj zaub mov vegan lossis kev txwv tsis pub noj zaub mov uas txwv cov peev txheej ntuj feem ntau ntawm B12, nws tau pom zoo kom koj ntxiv nrog B12 lossis B complex vitamin txhawm rau tiv thaiv qhov tsis txaus thiab ua kom noj qab haus huv B12 qib.
Cov ntawv no yog los ntawm https://www.health.com/vitamin-b12-7252832
Post lub sij hawm: Apr-07-2023