Vitamin B12 a cikin abincin vegan: kari ne guda ɗaya da ba zaɓi ba ne
B12 ƙwayoyin cuta ne ke yin shi, ba shuka ko dabba ba. Dabbobin kiwo suna samun shi daga ƙwayoyin cuta a ƙasa ko daga abincin da aka ƙarfafa; yawancin dabbobin da ake kiwon ana ba su B12 a cikin abincinsu kai tsaye. Shan shi azaman kari kawai yana cire dabba daga tsakiyar wannan sarkar. Adadin ya fi RDA girma saboda shayarwa ta hanyar intrinsic-factor yana cika a 'yan micrograms a kowane kashi, tare da kusan 1% kawai na sauran da ake sha a hankali.
Key facts
- Matsayin yau da kullun da aka yi amfani da shi anan
- 4 mcg
- Tushen abinci da aka lissafa
- 9
- Tushen mafi yawa
- Kwayar cyanocobalamin — 100 mcg
- Kari
- Mafi sauki kuma abin dogaro na yau da kullun
Nawa kuke buƙata
Ijma'in Vegan Society / Vegan Health
Adadin da ake sha ta hanyar watsawa a hankali
Yana buƙatar daidaito; kari sun fi abin dogaro
Ragewar acid na ciki yana hana saki da shayarwa
Ajiyar jariri ya dogara gaba ɗaya akan yanayin uwa
Inda yake fitowa
| Abinci | Rabo | mcg | % na burin |
|---|---|---|---|
| Kwayar cyanocobalaminKusan 2–5 mcg ne ake sha da gaske | 1 kwaya | 100 | 2500% |
| Yisti mai gina jiki mai ƙarfafaSai idan lakabin ya ce an ƙara B12 | 2 tbsp (5 g) | 5 | 125% |
| Madarar waken soya mai ƙarfafa | 250 ml | 1 | 25% |
| Madarar oat mai ƙarfafaYawancin nau'ikan organic ba a ƙarfafa su ba | 250 ml | 1 | 25% |
| Kayan karin kumallo mai ƙarfafa | 40 g | 1 | 25% |
| Madadin nama mai ƙarfafaYa dogara da alamar — duba panel | 100 g | 1 | 25% |
| Man shafawa na vegan mai ƙarfafa | 10 g | 0.5 | 13% |
| Spirulina, chlorella, noriYana ƙunshe da analogues marasa aiki waɗanda zasu iya ɓoye rashi | kowane | 0 | 0% |
| Tempeh, kombucha, sauerkrautBa abin dogaro ba kuma yawanci analogue ne kawai | kowane | 0 | 0% |
Samun sha, ba kawai ci ba
Manyan allurai suna sha da kyau, shi ya sa adadin yake da girma
Hanyar jigilar aiki tana ɗaukar kusan 1.5–2 mcg kawai a kowane kashi sannan ta cika na sa'o'i da yawa. Sama da haka, kusan 1% ne ke wucewa a hankali. Kwayar 1,000 mcg don haka tana isar da kusan 10 mcg — lissafin da ke bayan kowace tambaya ta 'me yasa haka yawa?'
Masu taunawa da na ƙarƙashin harshe ba sihiri ba ne, amma suna taimakawa
Gwaje-gwaje sun nuna cewa allunan ƙarƙashin harshe da na baki suna aiki iri ɗaya a cikin mutane masu shayarwa ta al'ada. Taunawa yana taimakawa idan kana da ƙarancin acid na ciki ko kana shan proton-pump inhibitor.
Cyanocobalamin shine nau'in da aka fi shaida
Shi ne mafi karko kuma nau'in da aka yi amfani da shi a kusan kowane gwaji. Methylcobalamin yana da kyau amma yana lalacewa da sauri a haske kuma yana buƙatar manyan allurai. Mutanen da ke da gazawar koda ko kuma cutar Leber's optic atrophy da ba kasafai ba ya kamata su yi amfani da hydroxocobalamin ko methylcobalamin maimakon.
Mafi sauki kuma abin dogaro na yau da kullun
Kwayar cyanocobalamin 2,000 mcg guda ɗaya, a tauna, sau ɗaya a mako — mai arha, da wuya a manta kuma da wuya a wuce gona da iri, saboda abin da ya wuce yana fitarwa a fitsari. Idan ka fi son kowace rana, 100 mcg ya isa. Ƙara tushen na biyu idan kana sama da 50, kana da ciki, kana shayarwa, ko kana shan metformin ko PPI.
Alamun raguwa
- Ƙunƙura ko rashin ji a hannaye da ƙafafu (farkon shigar jijiyoyi)
- Gajiya da ƙarancin numfashi daga macrocytic anaemia
- Matsalolin ƙwaƙwalwa, hazo a kai, rashin jin daɗi ko fushi
- Harshe mai ci, santsi, ja da ciwon baki
- Tafiya marar daidaito da rashin daidaito a lokuta masu tsanani
- Abinci mai yawan folate na iya ɓoye anaemia yayin da lalacewar jijiyoyi ke ci gaba
Abin da za a gwada
- Serum B12
- Mai arha kuma ana samunsa a ko'ina, amma ba abin dogaro ba shi kaɗai — analogues suna ƙara shi kuma matakan da ke ƙasa da kusan 300 pmol/L na iya zama ƙarancin aiki.
- Methylmalonic acid (MMA)
- Mafi kyawun alamar aiki. MMA mai girma yana nufin B12 ya rasa a matakin tantanin halitta.
- Homocysteine
- Yana tashi a rashi B12, folate ko B6; yana da amfani tare da MMA, ba shi kaɗai ba.
- Cikakken ƙididdigar jini
- Manyan jajayen ƙwayoyin jini (high MCV) suna nuna rashi amma suna bayyana a makare kuma ana ɓoye su ta hanyar yawan shan folate.
Kurakurai na yau da kullun
Dogara ga algae ko abinci masu haɗe
Spirulina da nori suna ƙunshe da analogues na corrinoid waɗanda ke ɗaure masu karɓar B12 ba tare da yin aikin ba, kuma suna iya sa gwajin jini ya yi kyau fiye da gaskiya.
Dakatarwa saboda gwaji ya dawo daidai
Sakamako na al'ada yana nuna kari mai aiki, ba abincin da ba ya buƙatar kari ba. Ajiya na iya ɗaukar shekaru, wanda shine ainihin dalilin da yasa rashi ke tashi ba tare da an lura ba.
Zaton cewa madarar shuka an ƙarfafa ta
Nau'ikan organic a EU galibi ba a ƙarfafa su ba saboda dokokin organic suna ƙuntata ƙarin bitamin. Karanta panel a duk lokacin da ka canza alama.
Tambayoyin da mutane ke yi
Shin za a iya samun B12 daga shuka?
Ba abin dogaro ba. B12 yana fitowa daga ƙwayoyin cuta; alamun da ake samu a kan kayan lambu marasa wankewa ko a cikin abinci masu haɗe ba su da daidaito kuma galibi analogues ne marasa aiki. Abinci masu ƙarfafa da kari ne kawai tushen vegan abin dogaro.
Yaya tsawon lokaci kafin rashi ya bayyana?
Hanta tana ajiye abin da zai wuce shekaru biyu zuwa biyar, don haka wanda ya daina duk tushen yana iya jin daɗi na dogon lokaci sannan ya sami alamun jijiyoyi. Kada ka yi amfani da 'Ina jin daɗi' a matsayin shaida.
Shin za a iya shan B12 da yawa?
Babu iyaka da aka kafa; abin da ya wuce yana narkewa a ruwa kuma ana fitarwa. Manyan allurai na iya haifar da kuraje a wasu mutane, kuma mutanen da ke da cutar koda ya kamata su tattauna adadin da likita.
Shin masu cin nama ma suna buƙatar B12?
Yawancinsu suna samun shi a kaikaice, tunda ana ƙarfafa abincin dabbobi akai-akai da cobalt ko B12. Rashi kuma ya zama ruwan dare a cikin tsofaffi masu cin nama saboda raguwar shayarwa, ba shan abinci ba.
Shin B12 a cikin man goge baki ko feshi yana sha da kyau?
Feshi da lozenges suna aiki kusan daidai da allunan a cikin mutane masu shayarwa ta al'ada. Zaɓi wanda za ka iya sha kowane mako.
Manazarta
Sauran jagororin sinadarai
Reviewed 2026-08-23 by the Veg.ac editorial team · Data: NIH ODS — Takardar gaskiya ta Vitamin B12 · Free to reuse under CC BY 4.0 with a link back.
Bayanai na gaba ɗaya, ba shawarar likita ba. Yi magana da likita ko masanin abinci mai rijista game da halin ku.