Kodi kusowa kwa vitamini B12 kumayambitsa kusokonezeka kwapang'onopang'ono, kuzindikira komanso kuyesa kwa labotale pakusowa kwa vitamini b12?

Mostafa Ahmed
2023-08-28T14:23:38+00:00
zina zambiri
Mostafa AhmedWotsimikizira: Doha wokongolaOgasiti 28, 2023Kusintha komaliza: Miyezi 10 yapitayo

Kodi kusowa kwa Vitamini B12 kumayambitsa vuto la obsessive-compulsive?

  • Obsessive-compulsive disorder: Obsessive-compulsive disorder ndi matenda amaganizo ofala omwe amadziwika ndi kukhalapo kwa maganizo olimbikira komanso amphamvu omwe amabwereranso m'maganizo a munthu wokhudzidwayo. Munthuyo amaona kuti akufunika kuchita zinthu zina mobwerezabwereza kuti achotse maganizo amenewa. Kafukufuku wambiri adawona ubale womwe ulipo pakati pa kuchepa kwa vitamini B12 ndi mawonekedwe azizindikiro zokakamiza.
  • Kuperewera kwa Vitamini B12: Kuperewera kwa Vitamini B12 ndikosowa koma kumatha kukhudza thanzi lonse. Kuperewera kwa vitamini B12 kwa nthawi yayitali kumatha kuyambitsa kusokonezeka kwamaganizidwe monga kusokonezeka kwanthawi yayitali.
  • Zizindikiro zodziwika bwino za kuchepa kwa vitamini B12: Kuperewera kwa vitamini B12 kumatha kuwoneka mwa mawonekedwe azizindikiro zosiyanasiyana monga kufooka kwathunthu, kutopa kosalekeza ndi kutopa, kupweteka mutu pafupipafupi, khungu lotuwa komanso kusayenda bwino kwa magazi, dzanzi ndi dzanzi m'malekezero, kukhumudwa komanso nkhawa. zovuta.
  • Mgwirizano pakati pa kuchepa kwa vitamini B12 ndi vuto lokakamiza kwambiri: Kafukufuku wambiri wanena za ubale pakati pa kusowa kwa vitamini B12 ndi mawonekedwe azizindikiro zokakamiza. Vitamini B12 ndiyofunikira pakugwira ntchito kwapakati pamanjenje komanso kukhazikika kwa ma neurotransmitters, zomwe zingakhudze kutengeka komanso mawonekedwe azizindikiro za nkhawa komanso kukakamizidwa kukakamiza.
  • Kuzindikira ndi kuchiza: Ngati mukukayikira kuti vitamini B12 ikusowa, ndikofunikira kukaonana ndi dokotala. Kuperewera kwa vitamini B12 kumatha kupezeka poyesa magazi moyenera. Ngati chosowacho chikutsimikiziridwa, dokotala akhoza kupereka zakudya zowonjezera zakudya kapena jekeseni wa vitamini B12 kuti athetsere kuperewera ndi kuthetsa zizindikiro zomwe zikutsatiridwa.

Zizindikiro za kusowa kwa vitamini B 12, zomwe zimayambitsa ndi chithandizo ... Kodi kusowa kwake ndi koopsa? - Nkhani za Al-Sikka

Vitamini B12 ndi chiyani?

M'ndandandawu, tifufuza mwatsatanetsatane vitamini B12. Mudzaphunzira za kufunika kwake m'thupi la munthu, zizindikiro zake zoperewera, ndi zakudya zomwe zimapatsa thanzi. Nazi zonse zomwe muyenera kudziwa zokhudza Vitamini B12!

  1. Kufunika kwa Vitamini B12:
  • Vitamini B12 ndi imodzi mwamavitamini am'madzi omwe amagwira ntchito yofunika kwambiri pakusunga thanzi la munthu.
  • Imathandiza kupanga maselo ofiira a magazi ndi kusunga yachibadwa minyewa ntchito.
  • Zimathandizira ku thanzi lamanjenje, ubongo ndi metabolism.
  • Zimagwira ntchito yofunikira pakusunga mphamvu ndikuwonetsetsa kuti ma cell agawika bwino m'thupi.
  1. Zizindikiro za kusowa kwa vitamini B12:
  • Kutopa kosalekeza ndi kufooka kwathunthu.
  • Kutaya njala ndi kuwonda mosadziwika bwino.
  • Kusakumbukira bwino, kuganizira komanso kukhumudwa.
  • Kuchepa kwa maselo ofiira a magazi kungayambitse kuchepa kwa magazi m'thupi.
  1. Magwero a Vitamini B12:
  • Nyama monga nyama yofiira, nkhuku ndi nsomba.
  • Zakudya zamkaka monga mkaka, tchizi ndi yoghurt.
  • Mazira ndi mankhwala awo.
  • Mbeu, mtedza ndi mbewu.
  • B12 chakudya chowonjezera, makamaka kwa iwo omwe akusowa.
  1. Kupereka Vitamini B12:
  • Ndikwabwino kupatsa thupi vitamini B12 podya zakudya zochokera kuzinthu zachilengedwe, monga zakudya zomwe tazitchula pamwambapa.
  • Ndikoyenera kuvala zovala zoyenera ndikuwonetsa khungu ku dzuwa, popeza vitamini D imatsegulidwa, yomwe imathandiza kuyamwa vitamini B12.
  • Anthu ena angafunike kumwa mankhwala owonjezera a vitamini B12 mosalekeza, atakambirana ndi dokotala.

Udindo wa vitamini B12 m'thupi

Vitamini B12 ndi imodzi mwamavitamini ofunikira omwe amakhudza kwambiri thanzi la thupi, makamaka m'maganizo. Vitamini B12 imadziwika ndi gawo lofunikira m'ntchito zingapo zofunika m'thupi, zomwe zimapangitsa kuti zikhale zofunikira kuti mukhale ndi thanzi labwino komanso kuti mukhale ndi malingaliro okhazikika.

M'nkhaniyi, tiwona ubwino wa vitamini B12 pa thanzi la thupi ndi maganizo. Tiyeni tiphunzire za kufunika kwa vitamini imeneyi ndi ntchito yake pa moyo wa tsiku ndi tsiku:

  • Udindo muumoyo wamanjenje:
    Vitamini B12 imagwira ntchito yofunika kwambiri paumoyo wamanjenje, chifukwa imathandizira kupanga mankhwala omwe amakhudza mayendedwe ndi ntchito zina zaubongo. Udindo umenewu ukhoza kukhala ndi zotsatira zabwino kwa anthu omwe amakonda kuvutika maganizo komanso kusokonezeka maganizo.
  • Kuthandizira magazi athanzi:
    Vitamini B12 imagwira ntchito yofunika kwambiri popanga maselo ofiira a m'magazi, omwe ali ndi udindo woyendetsa mpweya m'thupi. Ngati mulingo wa vitamini B12 uli wochepa, izi zingayambitse kuchepa kwa magazi m'thupi, kutopa komanso kufooka.
  • Thandizo la Bone Health:
    Pali kafukufuku wosonyeza kugwirizana pakati pa kuchepa kwa vitamini B12 ndi matenda osteoporosis, makamaka mwa amayi. Chifukwa chake, kudya magwero olemera a vitamini B12 ndi gawo lofunikira pakusunga thanzi la mafupa.
  • Thandizo la ubongo ndi kukumbukira ntchito:
    Vitamini B12 imathandizanso kuthandizira thanzi la mitsempha ya m'thupi komanso kusunga DNA yathanzi. Imawerengedwanso kuti ndi imodzi mwazinthu zazikulu zopanga ma neurotransmitters omwe amakhudza kukumbukira ndi ntchito zaubongo.
  • Thandizo pakukula ndi chitukuko:
    Vitamini B12 imagwira ntchito yofunika kwambiri pakukula ndi kukula kwa ana, chifukwa imathandizira kupanga maselo ofiira a magazi ndi kumanga minofu ndi ziwalo.

Nchiyani chimayambitsa kusowa kwa vitamini B12 m'thupi?

5 zodziwikiratu komanso zomwe zingayambitse kuchepa kwa vitamini B12 m'thupi

Kuperewera kwa vitamini B12 m'thupi kumatha kusokoneza thanzi lathunthu. Chifukwa chake, apa tiwona zifukwa zisanu zodziwika bwino komanso zotheka zakusowa uku:

  1. Kusadya zakudya zokhala ndi vitamini B12:
    Vitamini B12 imapezeka makamaka muzanyama monga nyama, nsomba, mazira, ndi mkaka. Ngati simudya zakudya izi kapena kuchepetsa kwambiri kudya, kuchepa kwa vitamini B12 kumatha kuchitika m'thupi lanu.
  2. Mavuto azakudya a vitamini:
    Kuyamwa kwa vitamini B12 kumadalira kupezeka kwa chinthu chamkati m'mimba chomwe chimathandizira kuyamwa kwake. Ngati pali vuto lililonse la m'mimba kapena mavuto omwe amakhudza kupanga chinthu chamkati, pangakhale zovuta kuyamwa bwino vitamini B12.
  3. Mavuto a m'mimba:
    Zinthu zina zomwe zimakhudza matumbo, monga Crohn's disease kapena celiac disease, zingayambitse vuto la kuyamwa vitamini B12. Mavuto a m'matumbowa amatha kusokoneza mphamvu ya m'matumbo kudya komanso kuyamwa mavitamini.
  4. Zakudya zamasamba:
    Ngati mutsatira zakudya zamasamba ndipo osadya nyama zomwe zili ndi vitamini B12, kusowa kwa vitaminiyi kungachitike. Anthu omwe amatsatira zakudya zamasamba ayenera kumwa mavitamini B12 monga gawo la zakudya zawo kapena kuyang'ana zakudya zokhala ndi vitamini B12.
  5. Mavuto a Genetic:
    Pakhoza kukhala zifukwa za majini za kuchepa kwa vitamini B12 mwa anthu ena. Matenda ena amtundu monga sickle cell anemia ndi sickle cell anemia omwe amatsagana ndi kuchuluka kwa kumwa kwa vitamini B12 angayambitse kuchepa kwa vitaminiyi.

Kodi ndingapeze bwanji vitamini B12?

  • Nyama: Izi zikuphatikizapo nyama yofiira, nkhuku ndi nsomba.
  • Zogulitsa zam'madzi: monga nsomba, shrimp ndi nkhanu.
  • Mazira ndi mkaka: monga mkaka, yoghurt ndi tchizi.
  • Zakudya zam'nyanja: monga mbale zachikhalidwe zomwe zimakhala ndi nsomba zam'madzi monga sardine ndi tuna.
  • Zakudya zowonjezera: zakudya zina zokhala ndi vitamini B12, monga chimanga ndi timadziti.

Ngati muli ndi vuto la vitamini B12, mutha kumwanso zowonjezera zomwe zili ndi vitaminiyi. Koma muyenera kukaonana ndi dokotala musanatenge zakudya zilizonse zopatsa thanzi.

Kodi kusowa kwa vitamini B12 kumayambitsa vuto la obsessive-compulsive?

Zizindikiro zomwe zimagwirizanitsidwa ndi kusowa kwa vitamini B12 komanso matenda okakamiza

Ngati mukudwala OCD ndikumva nkhawa kwambiri komanso kupsinjika maganizo, kusowa kwa vitamini B12 kungakhale chifukwa chake. Kafukufuku akuwonetsa kugwirizana pakati pa kuchepa kwa vitamini imeneyi ndi mawonetseredwe a neuropsychiatric monga kupsinjika maganizo, kusokonezeka maganizo, ndi kusinthasintha kwa maganizo.

Nazi zizindikiro zina zomwe zingasonyeze kuchepa kwa vitamini B12 ndi chenjezo la matenda osokoneza bongo:

  • Kukhumudwa ndi nkhawa: Kuperewera kwa Vitamini B12 kumatha kulumikizidwa ndi kuchuluka kwa kupsinjika ndi nkhawa. Vitamini B12 imadziwika chifukwa cha ntchito yake popanga serotonin, mankhwala omwe amachititsa kuti munthu azisangalala. Chifukwa chake, ngati muli ndi vuto la vitamini B12, mutha kukhala ndi milingo yotsika ya serotonin, yomwe imayambitsa kupsinjika ndi nkhawa.
  • Obsessive-compulsive disorder: Pali kafukufuku wina amene amasonyeza kugwirizana pakati pa kusowa kwa vitamini B12 ndi maonekedwe a zizindikiro zokakamiza. Ofufuza akukhulupirira kuti kuchepa kwa vitamini imeneyi kumakhudza kwambiri minyewa ya m’thupi, ndipo zimenezi zimachititsa kuti munthu ayambe kudwala kwambiri.
  • Kusintha kwamalingaliro: Kuperewera kwa Vitamini B12 kungayambitse kusinthasintha kwamalingaliro komanso kukwiya kowonjezereka. Vitamini B12 ndi wofunikira pa thanzi la mitsempha ya mitsempha, ndipo ngati vitaminiyi ilibe mphamvu, maganizo anu akhoza kukhala osakhazikika ndipo mukhoza kukhumudwa mosavuta.
  • Kusakumbukira bwino komanso kuganizira mozama: Kuperewera kwa Vitamini B12 kungayambitse kukumbukira kukumbukira komanso kukhazikika. Kutsika kwa vitaminiyi kumatha kusokoneza ubongo ndikupangitsa kuti zikhale zovuta kuziyika ndikuzikumbukira.
  • Matenda a tulo: Kuperewera kwa Vitamini B12 kungayambitse vuto la kugona, monga kusowa tulo ndi maloto owopsa. Vitaminiyi ndiyofunikira kuti pakhale chinthu chotchedwa melatonin, chomwe chimathandiza kuti munthu azitha kugona komanso kupuma.

Kuzindikira ndi kuyesa kwa labotale kwa kuchepa kwa vitamini B12

Ngati mukukayikira kuti vitamini B12 ikusowa, pangakhale kofunikira kuyesa ma labotale kuti mutsimikizire izi. Mayesowa amatenga gawo lofunikira pakuzindikira molondola ndikuzindikira kuchuluka kwa kusowa kwa vitamini B12 m'thupi lanu. M'nkhaniyi, tikukupatsirani mndandanda wa mayeso wamba omwe amachitidwa kuti azindikire kuchepa kwa vitamini B12.

  • Mayeso a magazi a Vitamini B12:
    Mayesowa amayesa kuchuluka kwa vitamini B12 m'magazi. Kuzindikira kofala kwa kusowa kwa vitamini B12 ndi pamene ma vitamini ali pansi pa 148-185 pmol/L. Mulingo wabwinobwino wamagulu a vitamini B12 uli pakati pa 200-900 ng/ml.
  • Mayeso a MMA ndi Homoxetine:
    Mayesero awiriwa amagwiritsidwa ntchito poyesa ntchito ya vitamini B12 m'thupi. Mulingo wa methylmalonyl coenzyme A (MMA) ndi homoxetine umawonjezeka ngati pali kuchepa kwa vitamini B12.
  • Kuwunika kotsatira kwa milingo ya vitamini B12:
    Dokotala atha kuyitanitsa kuyezetsa pafupipafupi kwa milingo ya vitamini B12 kwa odwala omwe akudwala kapena akuganiziridwa kuti ali ndi vuto la vitamini. Kuyeza kumeneku kumathandiza kuwunika mphamvu ya chithandizo ndikusintha Mlingo wofunikira wowonjezera.
  • Kuyeza mkodzo kuti muwone ngati muli ndi vitamini B12:
    Kupatula kuyezetsa magazi, kuyezetsa mkodzo kungachitike kuti muwone kuchuluka kwa vitamini B12 m'thupi lanu. Chitsanzo cha mkodzo chimaperekedwa ku labotale kuti aunike.

Ngati mukhala ndi mayeso aliwonsewa, mungafunike kutsatira malangizo ena ofunikira. Muyenera kusala kudya kwa maola 6-8 musanayezetse vitamini B12. Muyeneranso kumwa madzi okwanira patangotsala masiku ochepa kuti muyezedwe. Ndibwinonso kudziwitsa dokotala za mankhwala aliwonse kapena zowonjezera zakudya zomwe mukumwa, chifukwa zina mwa izo zingakhudze mlingo wa vitamini B12.

Kuchiza ndi kupewa kusowa kwa vitamini B12 komanso vuto la obsessive-compulsive disorder

Vitamini B12 imatengedwa kuti ndi imodzi mwamavitamini ofunikira kuti munthu akhale wathanzi, ubongo, ndi dongosolo lamanjenje. Kuperewera kwa vitamini B12 kungayambitse zizindikiro zoopsa monga kusokonezeka maganizo komanso kusokonezeka maganizo. M'nkhaniyi, tiwonanso njira zochizira komanso kupewa kuperewera kwa vitamini B12 komanso matenda obwera chifukwa chambiri:

  • Idyani zakudya zomwe zili ndi vitamini B12: Vitamini B12 angapezeke kuchokera ku zakudya monga nyama yofiira, nkhuku, nsomba, mazira, mkaka ndi mankhwala awo. Ndikwabwino kumwa magwerowa pafupipafupi kuti thupi lilandire vitamini wokwanira.
  • Kutenga zakudya zowonjezera zakudya: Ngati thupi silingathe kuyamwa mokwanira vitamini B12 kuchokera ku zakudya, zowonjezera zakudya zomwe zili ndi vitamini B12 zingagwiritsidwe ntchito. Muyenera kufunsa dokotala musanatenge zakudya zilizonse.
  • Jakisoni wokhala ndi vitamini B12: Ngati vitamini B12 akusowa kwambiri, adokotala amatha kuwongolera jakisoni kuti alipire kuchepa kwake ndikubwezeretsa kuchuluka kwa vitamini m'thupi.
  • Tsatirani zizindikiro ndi kuyezetsa nthawi ndi nthawi: Anthu omwe ali ndi vuto la kukhumudwa komanso kusokonezeka maganizo ayenera kutsatira zizindikirozo ndikuyesa mayeso oyenerera kuti ayeze kuchuluka kwa vitamini B12 m'thupi. Izi zimatsimikizira kupezeka kwa kusowa kwake ndikusankha njira yabwino yothandizira pazochitika zilizonse.
  • Kusamalira zakudya zoyenera: Kuwonjezera pa vitamini B12, palinso mavitamini ndi mchere wambiri womwe umathandizira ku thanzi la thupi ndi dongosolo lamanjenje. Choncho, tiyenera kusamala kwambiri ndi kudya zakudya zimenezi mwa kudya zakudya zopatsa thanzi zimene zili ndi zakudya zosiyanasiyana.
  • Funsani dokotala wodziwa bwino: Ngati zizindikiro zikuwonekera zomwe zikuganiziridwa kuti zayamba chifukwa cha kuchepa kwa vitamini B12, dokotala wodziwa bwino ayenera kukaonana ndi dokotala. Dokotala adzaunika mkhalidwewo ndikusankha njira yabwino kwambiri yochiritsira ndipo molingana ndi izi, munthuyo akhoza kumamatira kumankhwala omwe akulimbikitsidwa.

Malangizo a zakudya kuti muwonjezere kuchuluka kwa vitamini B12

Vitamini B12 imatengedwa kuti ndi yofunika kwambiri kwa thupi lathanzi, chifukwa imathandiza kulimbitsa mitsempha ndi kupanga maselo ofiira a magazi, kuphatikizapo ntchito yake yopititsa patsogolo ntchito za ubongo ndi kukhalabe ndi maganizo okhazikika. Ngati mukudwala kuchepa kwa Vitamini B12 m'thupi lanu kapena mukuyang'ana njira zowonjezera milingo yake, nazi malangizo azakudya omwe angakuthandizeni pa izi:

  • Kudya gwero la nyama: Vitamini B12 imapezeka makamaka mu nyama, mkaka, ndi mazira. Chifukwa chake, ndikwabwino kudya kuchuluka koyenera kwa magwerowa kuti mukwaniritse zosowa za thupi lanu za vitamini iyi.
  • Sankhani zakudya zolimbitsa thupi: Mutha kupeza zakudya zina zokhala ndi vitamini B12, monga chimanga ndi masirapu, pomwe vitaminiyo amawonjezeredwa mwachinyengo. Zakudya izi zitha kukhala chisankho chabwino kwa anthu omwe amatsatira zakudya zamasamba kapena osalolera zakudya zanyama.
  • Zakudya Zam'nyanja: Nsomba, makamaka nsomba za saumoni, tuna, ndi sardines, zimakhala ndi vitamini B12 wambiri, komanso mapuloteni ndi omega-3 fatty acids.
  • Idyani nsomba za m'nyanja: Kuwonjezera pa nsomba, kirimu, yoghuti, yogati yaing'ono ndi molasi wakuda wa m'nyanja muli mavitamini B12 ochepa. Onjezani zosakaniza izi pazakudya zanu zatsiku ndi tsiku kuti muwonjezere kudya kwa vitamini.
  • Funsani dokotala wanu: Ngati vitamini B12 ikusowa kwambiri kapena zizindikiro zomwe sizikuyenda bwino mukamadya chakudya, zingakhale bwino kukaonana ndi dokotala, chifukwa akhoza kukuuzani kuti mutenge mankhwala owonjezera a vitamini B12 kuti muthe kulipira.
  • Pewani zakudya zomwe zimakonzedwa ndi kutentha kwakukulu: Zakudya zina zimasunga vitamini B12 wochuluka m'malo owuma akunja, koma zikakonzedwa ndi kutentha kwakukulu, izi zikhoza kuwononga vitamini. Pewani zakudya mofatsa kuti mukhale ndi vitamini B12.
  • Chenjerani ndi zakudya zokhala ndi folic acid: Anthu ena amanyalanyaza kudya vitamini B12 chifukwa chomwa mankhwala owonjezera a folic acid. Mavitamini awiriwa ayenera kuyang'aniridwa bwino, chifukwa onse amagwirira ntchito limodzi kuti akhale ndi thanzi labwino.

Ndi zipatso ndi ndiwo zamasamba ziti zomwe zili ndi vitamini B12?

  1. Chivwende: Chivwende ndi chipatso chotsitsimula komanso chodzaza madzi, ndipo ngakhale sichikhala ndi vitamini B12 wambiri, ndichowonjezera pazakudya zanu.
  2. Peyala: Peyala ili ndi mavitamini ndi mamineral osiyanasiyana, kuphatikiza vitamini B12 mu kuchuluka kwake.
  3. Malalanje: Malalanje amakhala ndi antioxidants ndi vitamini C, ndipo ngakhale alibe vitamini B12 wochuluka, akhoza kukhala owonjezera pazakudya zanu.
  4. Mphesa: Mphesa imakhala ndi michere yambiri yopindulitsa, kuphatikizapo flavonoids ndi fiber, ndipo ngakhale ilibe vitamini B12 wochuluka, ikhoza kukhala yopindulitsa pa thanzi lanu lonse.
  5. Maapulo: Maapulo ali ndi fiber ndi antioxidants, ndipo ngakhale samatengedwa ngati magwero olemera a vitamini B12, akhoza kukhala owonjezera pazakudya zanu.
  6. Nthochi: Nthochi zili ndi gulu la mavitamini ndi mchere wofunikira, ndipo ngakhale zilibe vitamini B12 wochuluka, zingathandize kupititsa patsogolo thanzi la mitsempha.
  7. Mapichesi: Mapichesi ali ndi antioxidants ndi fiber, ndipo ngakhale alibe vitamini B12 wambiri, akhoza kukhala owonjezera pazakudya zanu.
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