Ko B12 inogona kukupa simba here?
B mavhithamini anokosha pakugadzira simba, mapuroteni metabolism, red blood cell formation, uye central central nervous system kuchengetedza. B mavhithamini yakasvibiswa nemvura, zvinoreva kuti muviri wako unoshandisa zvaunokwanisa uye unopedza zvimwe zvacho kuburikidza nehuta.
B12 inowedzera rubatsiro rwekuwedzera simba. Inowanikwa mumhando dzakasiyana-siyana, kusanganisira injections, mahwendefa, uye zvinyorwa zvinyorwa (pasi peirimi) mafomu.
Zvishomanana (asi zvisingakwanisi) zvidzidzo zvinoratidza kuti mazinga ari pasi B12 angangobatanidzwa mu fibromyalgia uye isingagumi kuneta . Kana zvakadaro, zvinokwanisika kuti ivo, pamwe muchidimbu, vanoita basa rekudzivirira kwemazana zvinowanzoenderana nemamiriro ose maviri.
Kutsvakurudza pamusoro peB12 kuwedzera kwezvirwere izvi zvatanga kungotanga, asi zvishoma zvatinazvo zvinovimbisa. Chidzidzo che 2015 (Regland, PLoS One) yejozi dzeB12 dzakaratidza kupindura kwakanaka, zvikuru kune avo vaitorawo zuva nezuva folic acid kuwedzera .
Dosage
Dzimwe nyanzvi dze fibromyalgia uye dzisingagumi kuneta dzinorondedzera zvinoda 50 mg zuva rega rega maB vitamini akawanda, uye 500 micrograms dzeB12. Mamwe maitiro ekuedza kurapa anoshandisa B12 injections.
Vanachiremba vakawanda havabvumirani neizvi uye vanofungisisa B12 injections archaic uye vasingabatsirwi neuchapupu hwezvesayenzi. Vamwe vanachiremba nevatsvakurudzi, zvisinei, vanoti hupupuriro hwehutano hunotsigira B12 kuwedzera kwekuza nekuchengetedza zvakakwirira zveB12 muvanhu vane mamiriro aya.
Dietary Sources
B12 inowanikwa nyore nyore munenge mhuka ipi neipi-yakagadzirwa nemhuka, yakadai se:
- Nyuchi yehupenyu nemamwe nyama nyama;
- Shellfish;
- Nyama & huku;
- Mazai;
- Misi nemimwe michina yemisi;
- Yakasimbiswa zviyo zvekudya zvekudya;
- Mbiriso yezvokudya.
Mimwe midziyo yezvirimwa uye vegan yakasimbiswa neB12 sezvo chikafu chekudya zvakasikwa hachizove chakakwana.
Kana iwe uri pane zvekudya zvakanakisisa, iwe unogona kutaura nechiremba wako uye / kana unyanzvi wezvokudya nezvekuwana zvakakwana kuwana zvakakwana zvevhithamini anokosha nemaminerari.
Migumisiro Yechiri
Zvakakosha kucherechedza kuti migumisiro yemigumisiro inogona kuitika uye inogona kuva nengozi kunyange nezvinhu zvakasikwa zvakadai seB vitamini.
Maitiro akawandisa anokonzerwa ne vitamini B12 ane unyoro, chirwere chenguva pfupi. Dambudziko rakaipa rinogona kuitika zvakare. Iwe unofanirwa kupiwa kurapwa pakarepo kana iwe uchinge uine chero chekutevera:
- Yakanyanya kugadzirisa zvinokonzera;
- Mhuru yehuru, kuzvimba kana unyoro;
- Chipfuva chepfu;
- Inzwa yekuzvimba mukati memuviri;
- Fever, chills kana kupfutira kwehuro;
- Kusagadzikana kwepfungwa;
- Utachiona husina simba kana kuputika;
- Kupfupika kwemhepo;
- Kusagadzikana kusinganzwisisiki kana kubuda ropa.
Supplementation
Iwe haudi mishonga yeB12 yowedzera. Zvinowanikwa munzvimbo dzakawanda dzinotengesa zvinowedzera.
Kunyange zvakadaro, kana uri kufunga nezveB12 supplementation, taura nachiremba wako pamusoro pazvo. (Yeuka kuti vanachiremba vakawanda havana chokwadi nezvemajeri eB12 uye vanogona kufarira maitiro akasiyana ekuwedzera.) Kana chiremba wako achiziva nezvemishonga yako yose, iye anogona kukupa hutungamiri huri nani uye ave nechokwadi chokuti hausi kuita chinhu chisina ngozi.
Mhizha wemishonga yako zvakare ine ruzivo rukuru kana zvasvika pakusangana kusina kunaka pakati pemishonga yakasiyana-siyana, kusanganisira zvinowedzera.
Kunobva:
Regland B, uye al. PLoS One. 2015 Apr 22; 10 (4): e0124648. Kupindura kwa vitamini B12 uye folic acid mu myalgic encephalomyeltitis uye fibromyalgia.
Regland B, uye al al Scandinavia Journal of Rheumatology. 1997; 26 (4): 301-7. Kuwedzera kwekuita kwa homocysteine mu-cerebrospinal fluid kune varwere vane fibromyalgia uye vasina kugona kuneta.