Vitamin B12 uye folic acid zvinhu zvakakosha zvinovaka muviri zvinoita mabasa akasiyana mumuviri. Nepo ivo vari vaviri vachibatanidzwa mune dzakasiyana siyana dzemuviri maitiro, ivo havana kufanana. Muchinyorwa chino, tinoongorora mutsauko uripo pakati pevhitamini B12 nefolic acid, mabasa azvo ega, uye nei zvese zvakakosha pahutano hwese.
1. Kuumbwa Kwemakemikari
Vhitamini B12 uye folic acid inosiyana mumakemikari avo. Vitamin B12, inozivikanwawo se cobalamin, imorekuru rakaoma rine cobalt. Kusiyana neizvi, folic acid, inonziwo vhitamini B9 kana folate, imorekuru riri nyore. Kunzwisisa zvimiro zvavo zvakasiyana kwakakosha pakutenda mabasa avo akasiyana mumuviri.
2. Zvokudya Zvokudya
Ose vhitamini B12 uye folic acid anogona kuwanikwa kuburikidza nekudya, asi anobva kwakasiyana. Vitamin B12 inonyanya kuwanikwa muzvigadzirwa zvemhuka zvakaita senyama, hove, mazai, nemukaka. Kusiyana neizvi, folic acid inowanikwa muzvokudya zvakasiyana-siyana, kusanganisira miriwo yemashizha emashizha, nyemba, michero, uye zviyo zvakasimbiswa.
3. Kunyura Mumuviri
Kutorwa kwevhitamini B12 uye folic acid kunoitika munzvimbo dzakasiyana dzekugaya. Vitamin B12 inoda intrinsic factor, puroteni inogadzirwa mudumbu, kuti ipinde mudumbu diki. Kusiyana neizvi, folic acid inonyudzwa yakananga mudumbu diki pasina kudiwa kwemukati memukati. Iwo akasiyana maitiro ekunyudza anosimbisa iyo chaiyo yerwendo rwechimwe nechimwe chekudya mumuviri.
4. Mabasa muMuviri
Nepo ese ari maviri vhitamini B12 uye folic acid achitamba mabasa akakosha mukutsigira hutano, mabasa avo mumuviri anosiyana. Vitamin B12 yakakosha pakuumbwa kwemasero matsvuku eropa, kuchengetedza sisitimu yetsinga, uye kuumbwa kweDNA. Folic acid inobatanidzwawo muDNA synthesis uye kupatsanurwa kwesero, zvichiita kuti ive yakakosha pakukura uye kugadzirisa kwematishu. Uyezve, folic acid inonyanya kukosha panguva yekuzvitakura pakukura kwe fetal neural tube.
5. Kushaya Zviratidzo
Kushaikwa kwevhitamini B12 uye folic acid kunogona kutungamira kune chaiyo nyaya dzehutano, imwe neimwe iine yayo seti yezviratidzo. Kushaikwa kweVitamin B12 kunogona kukonzera kupererwa neropa, kuneta, kushaya simba, uye zviratidzo zvetsinga senge kurira uye chiveve. Kushaikwa kwefolic acid kunogonawo kukonzera kupererwa neropa, asi kunogona kuratidza nekuwedzera zviratidzo senge kushatirwa, kukanganwa, uye njodzi yakawedzera yekukanganisa neural chubhu panguva yekuzvitakura.
6. Kupindirana kweB Vitamins
Nepo vhitamini B12 uye folic asidhi zvakasiyana zvinovaka muviri, izvo chikamu cheB-vitamini yakaoma, uye mabasa avo anodyidzana. Vitamin B12 uye folic acid inoshanda pamwechete munzira dzakasiyana siyana dzemetabolism, kusanganisira kuumbwa kweDNA uye kushandurwa kwehomocysteine kuita methionine. Mazinga akakwana emavhithamini maviri akakosha pakuchengetedza hutano hwese.
Mhedziso
Mukupedzisa, vitamini B12 uye folic acid hazvina kufanana; iwo akasiyanirana chikafu chine akasiyana zvimiro, masosi, absorption maitiro, uye mabasa mumuviri. Kunyange vachigovana zvimwe zvakafanana, sekupinda kwavo muDNA synthesis uye kupatsanurwa kwesero, mipiro yavo yega kune hutano inoita kuti vese vakakosha.
Kune avo vari kutsvaga kuwedzera vhitamini B12 yavo kana folic acid yekudya, zvakakosha kubvunzana nenyanzvi dzehutano kana vezvekudya kuti vaone dosi yakakodzera. Pamusoro pezvo, vane mukurumbira vhitamini uye vatengesi vezvekuwedzera vanogona kupa zvigadzirwa zvemhando yepamusoro kuti zvisangane nezvinovaka muviri zvinodiwa.
Kuti uwane rumwe ruzivo nezve vhitamini B12, folic acid, kana zvimwe zvekudya zvinowedzera, ndapota usazeza taura nesu. Semupi wako akazvitsaurira wekudya kunovaka muviri, tiri pano kuti tikubatsire nemibvunzo chero ipi kana zvaunoda zvaungave nazvo.
Nguva yekutumira: Nov-15-2023