Bitamin B12: kari guda ɗaya, an bayyana shi ba tare da rudani ba
B12 ba kwayoyin halitta ne ke samar da shi ba, ba dabbobi ko tsirrai ba. Ga dalilin da yasa kari shine amsar gaskiya, wane adadin zai yi aiki, da kuma yadda ake gwadawa.
A takaice
- B12 kwayoyin halitta ne ke haɗa shi; ana ba wa dabbobin gona kari akai-akai, don haka yawancin wadatar B12 ta duniya tuni daga masana'anta take fitowa.
- Ingantattun hanyoyin vegan sune kari da abinci mai ƙarfi — ba ruwan teku ba, tempeh, namomin kaza ko kayan lambu marasa wanka.
- Tsarin da aka saba amfani da shi shine 50–250 µg yau da kullun ko 2,000 µg kowane mako na cyanocobalamin.
- Rashin isasshen abinci yana tasowa a hankali kuma yana iya haifar da lalacewar jijiyoyi wanda ba za a iya gyarawa ba, shine dalilin da ya sa gwaji ya fi tsammani.
Mahimman lambobi
Daga ina B12 yake fitowa da gaske
Kwayoyin cuta da archaea ne kawai ke haɗa cobalamin. Dabbobin da ke tauna abinci suna shawo shi daga ƙwayoyin cuta na hanji; dabbobin gona masu ciki ɗaya suna samun shi daga abincin da aka ƙarfafa. Kusan kashi 90% na samar da B12 na duniya ana ciyar da shi ga dabbobi, don haka abincin omnivore galibi shine B12 da aka ƙarfafa wanda aka ɗauka kai tsaye.
Tushen da basa aiki
Spirulina, nori, tempeh, kombucha, namomin kaza da ragowar ƙasan ƙasa suna ɗauke da kama da B12 waɗanda zasu iya bayyana akan wasu gwaje-gwaje ba tare da aiki na halitta ba — kuma kama da mara aiki na iya ma gasa da ainihin B12 a wurin karɓa. Kar ka dogara da su.
- Abin dogaro: Allunan cyanocobalamin ko methylcobalamin, madarar tsire-tsire da aka ƙarfafa da B12, yisti mai gina jiki wanda aka yiwa alama a matsayin mai ƙarfi, hatsi mai ƙarfi.
- Mara dogaro: Algae, abinci mai yisti, kayan lambu marasa wanka, da'awar B12 'na halitta' ba tare da adadin microgram da aka yiwa alama ba.
Adadin, da dalilin da yasa mako-mako ke aiki
Shafi ta hanyar abubuwan ciki yana cika kusa da 1.5–2 µg a kowane adadi, bayan haka ƙaramin kaso yana ratsawa ta wucewa. Shi ya sa allunan 2,000 µg na mako-mako da allunan 50 µg na yau da kullun duk suna kiyaye matsayi: manyan adadi marasa yawa suna dogara ne akan watsa saura.
Gwajin ba tare da an yaudare ka ba
B12 a cikin jini shi kaɗai alama ce mara ƙarfi. Methylmalonic acid (MMA) da homocysteine suna nuna yanayin aiki mafi kyau; nemi MMA idan alamomi ko sakamako marasa tabbas sun bayyana. Ƙarfafa folate na iya rufe anemia yayin da lalacewar jijiyoyi ke ci gaba, shine dalilin taka tsantsan game da jijiyoyi.
Bayanan
B12 da aka sha daga kashi ɗaya na baka (kimanin)
- 1 µg kashi0.5 µg da aka sha · ~50%
- 10 µg kashi1.6 µg da aka sha
- 500 µg kashi5 µg da aka sha
- 2000 µg kashi20 µg da aka sha · mai wucewa
A kallo
Tsarin yau da kullun da abin da suka dace
| Tsari | Tsarin | Mafi dacewa ga | Bayanan kula |
|---|---|---|---|
| 50–250 µg yau da kullun | Cyanocobalamin | Yawancin manya | Mafi arha, mafi ƙarfi |
| 2,000 µg kowane mako | Cyanocobalamin | Mutanen da ke mantawa da allunan yau da kullun | Ya dogara ne akan sha na wucewa |
| Abincin da aka ƙarfafa sau 3 a rana | Mai ƙarfi | Yara, masu amfani da kari kaɗan | Duba adadin microgram a kan alamar |
| 1,000 µg yau da kullun | Methylcobalamin | Rashin isasshen abinci da aka gano, ƙarƙashin kulawa | Ƙarƙashin jagorancin likita |
| Allura | Hydroxocobalamin | Matsalolin sha | Sai da takardar sayan magani |
Ra'ayoyin gama gari
Da'awaIdan abinci yana buƙatar kari dole ne ya zama mara dabi'a.
Abin da hujjoji suka nunaAna ba wa dabbobin gona kari ma, kuma gishirin iodized, fulawa mai ƙarfi da bitamin D sune daidaitattun abinci a cikin abincin omnivore. Allurar magani hanya ce ta isarwa, ba hukunci ba.
Da'awaSpirulina ya ƙunshi B12.
Abin da hujjoji suka nunaYana samar da kama da mara aiki waɗanda ba sa gyara rashi kuma suna iya lalata sakamakon gwaji.
Da'awaKuna buƙatar B12 kawai idan kuna jin gajiya.
Abin da hujjoji suka nunaLalacewar jijiyoyi na iya rigaya alamomi kuma yana iya zama dindindin; ci gaba da kari mai arha yana guje wa caca gaba ɗaya.
Tambayoyin da mutane ke yi
- Nawa B12 yakamata vegan ya ɗauka?
- Ko dai 50–250 µg na cyanocobalamin yau da kullun ko 2,000 µg kowane mako. Dukansu suna kiyaye yanayin al'ada a cikin manya masu lafiya.
- Zan iya samun B12 daga abinci mai ƙarfi shi kaɗai?
- Ee, idan kun ci abinci uku masu ƙarfi a rana tare da adadin microgram da aka yiwa alama — amma allura ta fi arha kuma abin dogaro.
- Yaya sau da yawa zan gwada?
- Sau ɗaya a farkon sannan kowane shekara ɗaya zuwa biyu, ko da wuri tare da tingling, gajiya ko alamomin tunani. Nemi MMA idan sakamako bai tabbas ba.
- Shin cyanocobalamin yana da lafiya?
- Ee. Girman cyanide yana da ƙanƙanta kuma cyanocobalamin shine mafi ƙarfi, mafi kyawun bincike kuma mafi arha.
- Shin yara ma suna buƙatar B12?
- Ee — adadin yana daidaitawa da shekaru, yawanci ta hanyar abinci mai ƙarfi tare da kari na yara; tambayi mai cin abinci na yara.
Tushe
An samo alkaluma daga tushen da aka jera a karshen wannan jagorar.
- NIH Office of Dietary Supplements — Vitamin B12
- EFSA — Dietary Reference Values for cobalamin
- Watanabe — Vitamin B12 sources and bioavailability
- British Dietetic Association — Vegan diets food fact sheet
- Academy of Nutrition and Dietetics — Position on Vegetarian Diets
Rubutun wannan shafin yana da 'yancin sake amfani da shi a karkashin CC BY 4.0 tare da dangantawa ga Veg.ac.
Ci gaba da karatu
Juyar da hujjoji zuwa abinci na mako guda
Shirin farawa na kwanaki 7 yana fassara duk abin da ke sama zuwa jerin siyayya da girke-girke masu sauƙi.