Kodi B12 ingapereke mphamvu zowonjezera?
Mavitamini a B ndi ofunikira kupanga mphamvu, mapuloteni a shuga, maselo ofiira a maselo ofiira magazi, ndi mapulogalamu apakati omwe amasungidwa. Mavitamini a B ali osungunuka madzi, kutanthauza kuti thupi lanu limagwiritsa ntchito zomwe lingathe ndikuchotsa zonse mumtambo.
B12 ndiwowonjezera wowonjezereka kuti uwonjezere mphamvu. Amapezeka m'mitundu yambiri, kuphatikizapo jekeseni, mapiritsi, ndi zilembo zapansi (pansi pa lilime) mawonekedwe.
Kafukufuku wochepa (koma osaperewera) amasonyeza kuti miyezo yochepa ya B12 ikhoza kugwiritsidwa ntchito mu fibromyalgia ndi matenda otopa . Ngati ndi choncho, n'zotheka kuti iwo ali ndi gawo la mphamvu zochepa zomwe zimakhala zofanana.
Kafukufuku wa B12 wothandizira pa matendawa wayamba, koma ndizing'ono zomwe tikuzilonjeza. Phunziro la 2015 (Regland, PLoS One) la jekeseni la B12 linasonyeza kuyankha kwabwino, makamaka mwa iwo omwe amatenganso ma folic acid .
Mlingo
Akatswiri ena a fibromyalgia ndi matenda otopa amalimbikitsa pafupifupi 50 mg tsiku lililonse mavitamini B, ndi micrograms 500 za B12. Zina zotsatila zamagetsi zimagwiritsa ntchito jekeseni wa B12.
Madokotala ambiri samatsutsana ndi izi ndipo amalingalira za jekeseni wa B12 wamatsenga ndipo sichivomerezedwa ndi umboni wa sayansi. Madokotala ena komanso ochita kafukufuku, amanena kuti umboni wodalirika umathandizira B12 zowonjezereka pofuna kukwaniritsa ndi kusunga miyezo yapamwamba ya B12 mwa anthu omwe ali ndi mikhalidwe iyi.
Zakudya Zakudya
B12 imapezeka mosavuta pafupifupi chakudya chilichonse chochokera kwa nyama, monga:
- Ng'ombe ya nyama ndi nyama zina;
- Shillfish;
- Nyama & nkhuku;
- Mazira;
- Mkaka & Zakudya zina za mkaka;
- Anakhazikitsa chakudya cham'mawa;
- Yisiti ya zakudya.
Zomera zamasamba ndi zamasamba zimalimbikitsidwa ndi B12 popeza chakudya chodalira chomera sichikhala chokwanira.
Ngati muli pa chakudya chapadera, mungathe kuyankhula ndi dokotala wanu komanso / kapena katswiri wokhudzana ndi zakudya zokhudzana ndi momwe mungapezere mavitamini ndi minerals ofunika kwambiri.
Zotsatira Zotsatira
Ndikofunika kuzindikira kuti zotsatira zake ndi zotheka ndipo zingakhale zoopsa ngakhale ndi zinthu zakuthupi monga ma vitamini B.
Matenda ambiri omwe amapezeka ndi vitamini B12 ndi ofatsa, otsekula m'mimba. Zotsatira zoopsa ndizotheka. Muyenera kuchipatala mwamsanga mukakumana ndi zotsatirazi:
- Zotsatira zoopsa zowopsa;
- Kupweteka kwa ng'ombe, kutupa kapena chikondi;
- Kupweteka kwa chifuwa;
- Kumva kutaya thupi lonse;
- Kutentha, kuzizira kapena kupweteka kwa pakhosi;
- Kuphatikizika kwa mtima;
- Kufooka kwa minofu kapena kupopera;
- Kupuma pang'ono;
- Kudula kapenanso kutuluka mwadzidzidzi.
Supplementation
Simusowa mankhwala a B12 othandizira. Iwo alipo kuchokera kumalo ambiri omwe amagulitsa zowonjezerapo.
Komabe, ngati mukuganizira B12 supplementation, lankhulani ndi dokotala wanu za izo. (Kumbukirani kuti madokotala ambiri amakayikira za jekeseni la B12 ndipo akhoza kulandira mitundu yosiyanasiyana ya supplementation.) Ngati dokotala wanu akudziwa za mankhwala anu onse, akhoza kukupatsani chitsogozo chabwino ndikuonetsetsa kuti simukuchita chilichonse chomwe chili chosaopsa.
Katswiri wanu wa zamalonda ndizothandiza kwambiri pokhudzana ndi kusagwirizana pakati pa mankhwala osiyanasiyana, kuphatikizapo zowonjezeretsa.
Chitsime:
Regland B, ndi al. PLoS One. 2015 Apr 22; 10 (4): e0124648. Mankhwala a vitamini B12 ndi folic acid mu myalgic encephalomyeltitis ndi fibromyalgia.
Regland B, ndi al Scandinavia Journal of Rheumatology. 1997; 26 (4): 301-7. Kuwonjezereka kwa homocysteine mu cerebrospinal fluid kwa odwala fibromyalgia ndi matenda otopa.