Kutshanje uninzi luvile malunga nekhonkco phakathi kweVitamin B12 kunye nokwehla kobunzima. I-Vitamin B12 kunye nobunzima bunxibelelene, kodwa hayi ngendlela iinkampani ezininzi ezilahlekileyo zobunzima ezinokuthi abantu bakholelwe kuzo.
I-Vitamin B12 kunye neLight Weight ayifani
I-Vitamin B12 yivithamini ebonakalayo ngokwendalo efumaneka kwiimveliso zezilwanyana ezifana nenyama, intlanzi kunye namaqanda. Nantsi into uVitamin B12 ayenzela umzimba:
- Inceda ukuvelisa iiseli ezibomvu zegazi
- Izinto ezincedayo ekucaciseni kwengqondo kunye nobukrelekrele
- Igcina imithambo-luvo isempilweni- i-B12 inceda ukuvelisa izicwili ezinamafutha ezijikeleze imithambo-luvo yakho ebizwa ngokuba yi-myelin, ekhusela imithambo-luvo yakho ekonakaleni.
- Umsebenzi wokunceda ukuvelisa iSerotonin -Le yenye yeekhemikhali eziveliswe kwingqondo yakho ekunceda ukuba uhlale unethemba. Ihlala ibizwa ngokuba 'yimvakalelo yokuziva ulungile'.
- Inceda ekuqhubeni amanqatha kunye neeprotein- Oku kukunika amandla ngakumbi.
- Iindlela zokutya zokuThoba umzimba
- Ukutya kwiPear Shape
- Kutheni abantu betya?
Vitamin B12 ayibangeli ukunciphisa umzimba. Kuyanceda ukufaka igalelo ekulahlekeni kobunzima nangona inceda ukuhambisa iiprotein kunye namafutha. Xa iiprotein kunye namafutha atyetyiswa, ivelisa amandla kwaye ukuba namandla kunceda abantu ukunciphisa umzimba. Ngenxa yoku, uninzi lwee-dietician kunye nososayensi bathi ngelixa iVitamin B12 ingabancedi abantu ukuba banciphise ubunzima, enye yazoimiphumelakukuba kunciphisa ukutyeba ngenxa yokuba abantu abanamanqanaba aneleyo eVitamin B12 kwizidlo zabo bahlala benamandla ngakumbi kunalawo aneukuswela ivithamini.
ndingasebenza phi kwi-16
I-Vitamin B12 kunye namabango okulahleka kobunzima
Njengoko usiya ukhula, loo mapaundi ongezelelweyo aya esiba nzima ngakumbi ukukhupha, ngakumbi kwiindawo ezinengxaki yemveli njengesisu, amathanga kunye namathanga. Abantu abaye bazama ukunciphisa umzimba bayazi ukuba kunzima kangakanani kwaye baqala ukukhangela ukulungiswa okulula nokukhawulezayo ukuthatha iiponti. Bazama yonke into ukusuka kwiijusi ezithi ifomula yabo ekhethekileyo iyakuthatha iiponti ezilishumi kwiintsuku ezimbini ukuya kwiipilisi ekufanele ukuba zikhuthaze ukwehla kobunzima ngokuthintela amafutha kukutya okufakwa emzimbeni wakho.
Elona bango likhulu lenziwe ziinkampani ezonyusa i-vitamin B12 njengesongezelelo sokunciphisa umzimba kukuba ikhawulezisa imetabolism. I-B12 iyanceda ukuhambisa amanqatha kunye neprotein kodwa hayi kubungakanani obaneleyo apho ibangela ukwehla kobunzima. Oososayensi, oogqirha kunye nesondlo sokondla ukuba ukulahleka kwesisindo okwenziwe ngabo bafumana i-vitamin B12 shots kunye ne-supplements kungenxa yokuba aba bantu badla impilo kwaye banomdla ngakumbi ngenxa yokuba bazama ukunciphisa umzimba kwaye kungekhona ngenxa yokunyuka kwe-B12 .
Kutheni ingasebenzi
Nazi izizathu ezimbalwa zokuba kutheni ivithamini B12 ingasebenzi njengesongezelelo sokunciphisa umzimba:
ileta eya kumyeni wam malunga nobudlelwane bethu
- Yinyibilikiswa ngamanzi-Umzimba womntu ufuna malunga ne-micrograms ezintathu zevithamini B12 mihla le. Inaliti ye-B12 kunye nezongezo zihlala zinamakhulu, ukuba ayingamawaka eepesenti ngaphezulu koko kufunwa ngumzimba wakho. Kuba i-B12 inyibilikiswa ngamanzi, nantoni na ongayisebenzisiyo umzimba wakho, iyalahla.
- Izongezo ngumthombo ongasebenziyo we-B12 -Izixhasi ziyabiliswa, ke ngoku xa umzimba wakho ugqiba ukophula iivithamini ezininzi ozithathayo, ufumana idosi encinci ye-B12 kunaleyo ithi ilebula. Umzekelo, uthatha ivithamini eninzi ethi ineepesenti ezingama-500 (i-1500 micrograms) zeSibonelelo semihla ngemihla esiCetyiswayo (RDA) se-B12. Ngexesha umzimba wakho ugqiba ukwaphula ithebhulethi eneevithamini ezininzi, ifunxa ii-micrograms ezingaphantsi kwe-2, malunga neepesenti ezingama-66 ze-RDA, akukho ndawo ikufutshane neepesenti ezingama-500 zelebheli ezikhuthazayo. Ngenxa yeli nqanaba lisezantsi lokufunxwa kwezixhasi ze-B12, kungcono ukufumana idosi yakho yemihla ngemihla yevithamini ngemithombo yokutya yendalo.
Iingcali ziqaphela ukuba izongezo ezithembisa ukulahleka kwamafutha ngokukhawuleza zihlala zisilela. Indlela efanelekileyo kukuba uthathe iikhalori ezimbalwa kunokuba usebenzisa, ugxile kukutya okusempilweni kunye nomsebenzi owandileyo. UKatherine Zeratsky, RD, LD kwikliniki yaseMayo ithi abukho ubungqina obuxhasa ibango lokuba i-B12, okanye nayiphi na enye i-vitamin B, yenza ukuba nabani na anciphise umzimba ngokuzenzekelayo.
bayibhiyozela iKrisimesi eKorea
Ukutya okuphezulu kwiVitamin B12
Ukuba ufuna ukwandisa ukutya kwakho kwe-B12 ukwandisa inqanaba lamandla akho, zama ukongeza oku kutya kukutya kwakho:
- I-Mollusks-Oku kubandakanya i-clams, iimbatyisi, ii-scallops kunye neembaza.
- Izidudu zesidlo sakusasa ziqiniswe nge-B12
- Yogurt
- Islamoni
- Amaqanda
- Thekhi
- inyama yegusha
- Inyama yenkomo
Akukho Lungiso olukhawulezileyo ekulahlekeni kobunzima
Yongeza i-B12 kwindlela otya ngayo ukuze wandise amandla hayi ukunciphisa umzimba. Amandla andisiweyo akakuncedisi kuphela kwimisebenzi yakho yemihla ngemihla, kodwa anokukunceda ukuba ufike kuloo treadmill okanye uye kwiklasi ye-aerobics. Akukho mntu ufuna ukuliva, kodwa wonke umntu uyazi ukuba ekuphela kwendlela yokunciphisa umzimba kunye nokukugcina kukutya okusempilweni nokuzilolonga. Ayikhawulezi kwaye ngamanye amaxesha, ayonwabisi, kodwa iyasebenza ..
