Vitamin B12, tseem hu ua Cobalamin, yog ib qho tseem ceeb uas muaj lub luag hauj lwm tseem ceeb uas ua lub cev tseem ceeb ntawm kev tsim cov ntshav, thiab cov paj hlwb liab. Txij li peb lub cev tsis tuaj yeem tsim B12, nws yuav tsum los ntawm cov khoom noj lossis khoom noj. Cov qe feem ntau tau hais tias yog qhov yooj yim thiab cov khoom noj muaj txiaj ntsig ntxiv rau vitamin B12 rau koj cov zaub mov noj. Tab sis raws nraim li cas B12 nyob hauv ib lub qe?
Vitamin B12 cov ntsiab lus hauv qe
Lub qe loj muaj txog0.5 txog 0.6 micrograms ntawm vitamin B12, uas cov nyiaj rau kev ntxhib20-25% ntawm cov kev xav tau txhua hnubrau cov neeg laus feem coob. Feem ntau ntawm B12 nyob rau hauv ib lub qe nyob hauv yolk, thaum lub qe dawb pab me ntsis. Qhov no txhais tau tias noj zaub mov rau tag nrho cov qe yog qhov tseem ceeb yog tias koj xav kom ua kom tiav BR12 kev nkag tau.
Txhua Hnub Yuav Tsum Tau Pom Zoo
Cov kev xav kom noj qab haus huv uas pom zoo (RDA) rau cov vitamin B12 yog:
2.4 Micrograms ib hnubRau cov neeg laus
Me ntsis siab dua rau cev xeeb tub thiab pub mis niam mis
Noj ob lub qe ib hnub muab nyob ib puag ncig1.0 txog 1.2 micrograms ntawm B12, uas muaj ze li ib nrab ntawm ib tus neeg laus cov kev xav tau niaj hnub.
Vim li cas qe yog ib qho chaw zoo ntawm B12
Tau yooj yim: Cov qe muaj dav muaj thiab pheej yig.
Muaj peev xwm: Lawv tuaj yeem rhaub, tawg, poached, lossis siv nyob rau hauv ci.
Cov zaub mov - nplua nuj: Ntxiv rau B12, qe muaj protein, vitamin D, Selenium, thiab cov rog zoo.
Yuav qe nyob ib leeg ntsib B12?
Thaum qe pab txhawb rau B12 kom tau txais txiaj ntsig, cia siab rau lawv ib leeg yog ib txwm tsis txaus kom tau raws li cov kev xav tau txhua hnub txhua hnub. Piv txwv li, koj yuav tau noj txog4-5 qe rau ib hnubTxhawm rau npog cov kev pom zoo 2.4 micrograms ntawm B12, uas tej zaum yuav tsis yog tswv yim lossis sib npaug rau cov neeg feem coob.
Yog vim li ntawd yog vim li cas cov zaub mov zaub mov pom zoo nrog rau ntau yam B12 - cov khoom noj muaj ntses, nqaij, cov khoom siv mis nyuj, nrog rau cov qe.