Uhambo lomuntu siqu lokuzitholela njengoba sethula i-B12- ukwazi ukuhlangabezana nezidingo. Ibhalwe nguPatricia Rosenthal
Uma uNkulunkulu enike umuntu ukudla okusekelwe ezitshalweni njengokufanelekile, njengoba thina ma-Adventist sikholelwa, kungani empeleni engenawo amavithamini B lapho?12 igcwele? Noma usekwenzile? Ingabe ukudla kukaNkulunkulu akuphelele? Ingabe siyawadinga ngempela amaphilisi? Noma ingabe mhlawumbe ziphikisana nokukholelwa kwethu ohlelweni oluphelele lukaNkulunkulu?
Le mibuzo isithathe isikhathi eside njengomndeni.
I-Odyssey ehlathini le-vitamin
Cishe eminyakeni engu-25 edlule sashintsha ekudleni okuxubile kwendabuko saya ekudleni kwe-vegan. Izikhalazo zethu eziningi zangaphambili zanyamalala, njenge-rheumatism, izilonda zesisu, imigraines enzima, i-arteriosclerosis kanye nokukhuluphala. Sazizwa sinamandla ngokwengeziwe futhi sikhuthazela ngokwengeziwe. Okuxakayo ukuthi, kwaba ngemva kweminyaka embalwa kuphela lapho sazwa khona ukuwohloka futhi sasingazi: kuvelaphi? Sabe sesisingatha ngokujulile yonke imibuzo emayelana novithamini B12. Kodwa ngezinye izikhathi kwakubonakala sengathi sikweqa isiyingi. Ngaphandle kokukhiqizwa kwezimboni B12, ngakho kwabonakala kithi, sasilokhu sihamba sijikeleza.
Ingabe abantu bangakwazi ukuthatha uvithamini B ngokwabo?12 khiqiza?
I-Vitamin B12 ikhiqizwa ezilwaneni nakubantu (futhi ngendlela futhi embonini) ngama-microorganisms ahlala emlonyeni, pharynx, emathunjini amancane, kodwa ikakhulukazi emathunjini amakhulu futhi empeleni anenani elikhulu lika-B.12 ukukhiqiza. Kodwa-ke, abantu bangakwazi ukumunca le coenzyme kuphela kumafinyila emlonyeni nasemathunjini amancane. Kodwa ngoba iningi B12-amagciwane akhiqizayo ahlala emathunjini amakhulu - okungukuthi ehlisa kakhulu inqubo yokugaya kunokuba amuncwa - uvithamini B12 kulahliwe engasetshenzisiwe.
Kodwa-ke, ucwaningo luthole ukuthi i-10-40% yezilwane ezihlolwayo azinayo i-B12- babentula yize ukudla kwabo kwakungenayo i-vitamin B12 okuqukethwe. Lokhu kungenxa yokuthi amagciwane aqukethe amanani abalulekile kavithamini B. angaphila futhi emlonyeni womuntu, emphinjeni nasemathunjini amancane.12 ukukhiqiza. Kubantu abaningi, i-flora yamathumbu kanye ne-B12-Amandla wokumuncwa kodwa aphazamiseke kangangokuthi i-endogenous B12-Ukukhiqiza kwanela kuphela ngaphansi kwezimo ezikhetheke kakhulu. Lokhu kungase kube ngenxa yokuntuleka kwe-cobalt enhlabathini yanamuhla, okudingekayo ekukhiqizeni I-Cobalamin kubalulekile. Kunoma yikuphi, ucwaningo oluhlukahlukene luye lwabonisa ngokungaguquki ukuthi ama-60-90% azo zonke izilwane ezidla i-vitamin B.12- uhlushwa ukushoda.
Ngakho okuwukuphela kwenketho yethu kwaba ukunikezwa kwangaphandle.
I-Vitamin B12 ekudleni kwezilwane
I-Vitamin B12 ikhiqizwa ama-microorganisms akhethekile futhi itholakala cishe kuphela ekudleni kwezilwane - okungukuthi ezinhlanzi, inyama, imikhiqizo yobisi namaqanda. Abadla inyama bathatha uvithamini B12 enyameni yempango yazo, kanye nezilwane ezidla uhlaza ezinganyanyisi ekungcoliseni ukudla kwazo enhlabathini nangendle. Okuhlukile yizinyamazane, ezingakhiqiza i-vitamin ngokwazo ku-rumen yazo.
Iningi le-vitamin B12 ekudleni kwezilwane kutholakala kakhulu ezindlini zangaphakathi, ikakhulukazi emathunjini, lapho uvithamini B12 ikhiqizwa nasesibindini lapho igcinwe khona. » I-Vitamin B12-Ukugxila bese kuncipha kusuka ezithweni kuya enyameni yemisipha kuya obisini noma amaqanda. Ezinye izinhlobo zikashizi, njengeCamembert, zisengaqukatha inani elikhulu likavithamini B ngenxa yendlela ezenziwe ngayo.12 ziqukethe."1
I-Vitamin B12 kusuka obisini noshizi kangcono kunenyama
Ucwaningo oluhlukahlukene lubonise ukuthi umzimba usebenzisa uvithamini B12 kusuka kushizi nenhlanzi kunenyama namaqanda. Ngenxa yokuthi ibophezela kumaprotheni ekudleni, futhi kulula ukuwagayeka, ivithamini imunca kangcono. Ngaphezu kwalokho, »nge-intrinsic factor - i-molecule ekhethekile ebhekele ukumuncwa kukavithamini B.12 kuyadingeka - kuphela isilinganiso esiphezulu se-1,5-2,0 µg ekudleni ngakunye, ukuze amazinga aphezulu kavithamini B.12-Ukugxila enyameni akunikezeli inzuzo enkulu lapho inyama idliwe esidlweni esisodwa."2
Phakathi kokudla kwemifino, i-Camembert, i-Emmental, amaqanda esikhukhukazi kanye ne-Gouda banamavithamini B aphakeme kakhulu.12-Iholo. Ubisi neyogathi, ngakolunye uhlangothi, kuqukethe amanani amancane kuphela. Umzimba womuntu uvela ku-vitamin B12 kulula ukumunca emikhiqizweni yobisi kunamaqandeni. Kubalulekile ukukhumbula ukuthi i-vitamin B12 iyazwela ekushiseni, ngakho inani elikhulu levithamini liyalahleka ngokupheka.
Ukumboza izidingo zakho ngemikhiqizo yezilwane njengobisi namaqanda (ngaphandle koshizi) akulula kangako uma usebenzisa amanani amancane kuphela futhi usunesikhathi eside udla inyama.
I-Vegan vitamin B12-Imithombo
Eminyakeni engu-119 edlule, umama ongumsunguli wamaSeventh-day Adventist, u-Ellen White, wabikezela ukuthi kuyofika isikhathi lapho imikhiqizo yezilwane izoba ingaphephile ukusetshenziswa ngenxa yezifo zezilwane.Ukukhishwa kwe-Manuscript 12, 178.1). Kusukela lapho, amazwi afanayo anda, futhi izimiso zokuziphatha futhi, muva nje, izizathu zemvelo ziye zanikeza i-veganism ukusekelwa okwengeziwe. Kodwa-ke, njengoba imithombo ye-vegan ayinakho ngempela okuqukethwe okubalulekile kwe-B12 kungabonisa, kuphakama umbuzo wokuthi singahlangabezana kanjani nezidingo zethu.
Awukuthandi ngempela ukudla umhlaba. Imvubelo ayinayo i-B12. Ulwelwe olufana ne-nori ne-spirulina luvame ukuqukatha u-B ongasebenzi we-human-biological12ama-analogues afaka phakathi ukufakwa kwe-real B12 vimbela. Ukudla okubilile kuqukethe i-B encane kakhulu noma ayikho nhlobo12. Endabeni ye-sea buckthorn, i-parsley nejusi ye-wheatgrass, akukacaci ukuthi iqukethe u-B ngempela.12 equkethwe noma ngabe iwukungcola. Muva nje B12 etholakala kumahlumela e-quinoa kanye nezinhlamvu zikamango. Akukacaci ukuthi lokhu kwanele yini ukuthi umuntu aziphakele yena, ngaphandle kwezingcaphuno.
“Namuhla, i-alga chlorella iwukuphela kweB12-Umthombo. Okuqukethwe ngu-80 µg uvithamini B12 nge-100 g ngayinye isengaphezu kwayo yonke imithombo yezilwane. Lokhu kuzwakala njengokuningi ekuqaleni, kodwa kukubeka endaweni lapho ucabangela ukuthi ngokuvamile udla amanani amancane kakhulu akho. Ngakho-ke, cishe angaphezu kuka-1,5 µg amuncwa ingxenye ngayinye. Kodwa-ke, uma zithathwa izikhathi ezimbalwa ngosuku ngenye impilo enhle, zingaba yingxenye ye-B12-Ukunikezwa kwakhiwe imithombo eminingi. Ukuthatha indawo ka-B12-Amalungiselelo akhona uma kwenzeka kuba no-B12- Ukushoda, isidingo esandayo noma ukuphazamiseka kokungena nakho akukho."3
Ingakanani i-vitamin B12 siyakudinga ngempela?
Uma kuziwa esikalini esifanele se-vitamin B12 eyodwa ihlangabezana nezincomo ezihluke kakhulu: kusuka ku-3 µg kuya ku-1000 µg! Yini elungile manje? Yimuphi umthamo olungile?
Isidingo sansuku zonke somzimba silinganiselwa ku-1,5-2 µg kavithamini B12 Kucatshangwa, lapho ukudla kufanele kube ngaphezulu, ngoba akuwona wonke uvithamini B12 ekudleni noma kuvithamini B12-Amalungiselelo angamuncwa. Ngakho-ke izincomo zamanje ze-DGE okwamanje ziyi-3 µg kavithamini B12 ngosuku."4 Kodwa kungani ufunda cishe 500 ngisho 1000 µg ngosuku?
Indlela ye-vitamin B12 emzimbeni
"I-Vitamin B12, emuncwa ngokudla noma ngokulungiswa ngomlomo, ingamuncwa umzimba ngezindlela ezimbili ezihlukene:
• nge-transport protein intrinsic factor (IF) emathunjini amancane kanye
• ngokusabalaliswa kolwelwesi lwamafinyila emlonyeni kanye namathumbu amancane.
Umthamo wokumunca nge-intrinsic factor ubuningi obungu-1,5-2 µg ngokudla ngakunye.«5 I-complex ye-vitamin B12 futhi i-intrinsic factor imuncwa ngama-receptors akhethekile ku-mucosa yamathumbu, inani lawo elilinganiselwe. Ngenxa yalokho, i-1,5-2 µg kuphela kavithamini B12 amunceke kanye nje. Ngemva kwamahora ambalwa, ama-receptors ayatholakala futhi ukuze amunce uvithamini B owengeziwe12 ukurekhoda.
Nokho, uma inani elikhulu B12 Uma unikezwa, enye ingxenye yawo ingena egazini ngokusakazwa odongeni lwamathumbu, kodwa iphesenti elilodwa kuya kwamabili kuphela lomthamo. Okusele kuyalahlwa.
I-Vitamin B12: umthamo obaliwe
»Ukumuncwa kwe-vitamin B12 ibalwa kanje:
Ukungeniswa = 1,5 + umthamo/100
U-1,5 µg wokuqala umele ukumuncwa nge-intrinsic factor, ingxenye yesibili yokusabalaliswa kokwenziwa. Ngomthamo ongu-200 µg lokhu kusho: 1,5 µg + 200/100 µg = 3,5 µg. Nokho, lokhu kurekhoda okubaliwe kungancishiswa kakhulu ngamaphutha ahlukahlukene okurekhoda.
Umthamo owodwa noma umthamo omningi?
Umbandela obalulekile lapho udosa uvithamini B12 ngakho-ke ukuthi ingabe inikezwa ngethamo elilodwa noma ngemithamo emincane eminingi. Ngokwezibalo ezingenhla, imithamo emibili ye-3 µg ngayinye iholela ekuthathweni okuphelele okufanayo njengomthamo owodwa we-150 µg:
2 izikhathi 1,5 µg = 3 µg
Umthamo owodwa 150 mcg: 1,5 + 150/100 mcg = 3 mcg
Ubani uB wakhe12-Idinga kangcono nge-B encane12-I-dose ifuna ukumboza, kufanele ihlukaniswe ngemithamo emincane emithathu. Endabeni yomthamo owodwa, ngakolunye uhlangothi, umthamo kufanele ube phezulu kakhulu, ngoba isici esiyinhloko lapha ukumuncwa nge-passive diffusion.
"Umthamo omaphakathi ohlanganisa imfuneko yansuku zonke empilweni enhle kanye nokwamukela ngakho-ke usebangeni eliphakathi kuka-150 no-250 µg kumthamo owodwa."6 Ngenxa yokuthi cishe akunakwenzeka ukuthi abantu abaningi bathathe isithasiselo izikhathi eziningana ngosuku, kungase kube nengqondo ukuthi bathathe umthamo we-250-500 mcg kanye ngosuku.
Isidingo esandayo
Kodwa-ke, kufanele kukhunjulwe ukuthi ezimweni ezithile isidingo esiphezulu se-B12 itholakala ku-:
• Ukucindezeleka (ngokomzimba, ngokwengqondo noma ngokomzwelo)
• ukuzikhandla okukhulu komzimba (okuhlanganisa nezemidlalo)
• Ukusetshenziswa kogwayi, utshwala, ikhofi
• Ukusetshenziswa kokudla okungenamsoco neziphuzo ezibandayo
• Ukuphuza imithi
• Ukuphazamiseka kwesisu nolwelwesi lwamafinyila emathunjini ngemva kwesikhathi eside sokungondleki
• ukungcoliswa okukhulu kwemvelo kanye nobuthi
Amaphrofayili omthamo amahlanu7:
Ukweqisa ngokweqile
I-Vitamin B12 kuthathwa njengokungenangozi futhi cishe ayikho imiphumela emibi eyaziwayo ye-overdose. Kodwa-ke, umuntu kufanele ahlinzekwe ngokufanelekile ngomthamo ophakathi kuka-150 no-500 µg ngosuku, futhi imithamo ephakeme empeleni yenza umqondo kuphela kumongo wezokwelapha noma wokwelapha.
I-Vitamin B12 Ukunquma ukuntula: Ukuhlolwa komchamo
Ungathola i-vitamin B yakho12- Hlola izibuko futhi. Ngenxa yalokhu, ukuhlushwa kwe-vitamin B12 kunqunywa ku-serum yegazi. Kodwa-ke, lokhu kuhlolwa futhi kulinganisa uvithamini B12lokho akutholakali emzimbeni. “Ngisho novithamini B12amazinga ebangeni eliphezulu elivamile, kungase kube nokushoda ngokomtholampilo kumaseli. Ngakho-ke kunengqondo kakhulu, noma iyodwa i-bioavailable vitamin B12 (ukuhlolwa kwe-Holo-TC) noma ukukala ukugxila kwama-metabolites ahlukahlukene anqwabelana kuvithamini B yeselula12-Ukushintsha kokushoda, okubandakanya ikakhulukazi ukugxila kwe-homocysteine ne-methylmalonic acid (MMA) (ukuhlolwa komchamo we-MMA).«8
Okuyi-vitamin B engcono kakhulu12?
I-Vitamin B12 iyinkimbinkimbi kakhulu yamakhemikhali kuwo wonke amavithamini (C63H88N14O14PCo). Kodwa-ke, i-cobalamin cishe ayitholakali kuleli fomu elimsulwa lamakhemikhali. Iboshelwe kakhulu kwamanye ama-molecule, futhi laba balingani abahlukene ababophayo baphinde banqume amagama ka-B owumphumela.12-Ukwakha. Ngayinye yalezi zindlela inokugxila okuhlukile kwesenzo emzimbeni9:
Njengoba kakade kuchaziwe ezihlokweni ezedlule, uvithamini B12 emzimbeni njenge-coenzyme esekela ama-enzyme amaningi abalulekile emisebenzini yawo. Kodwa i-methylcobalamin ne-adenosylcobalamin kuphela ezingasebenza njengama-co-enzyme: i-methylcobalamin isebenza ku-plasma yeseli, i-adenosylcobalamin kuphela ku-mitochondria.
»I-Hydroxocobalamin (futhi: i-hydroxycobalamin) ayilona uhlobo lwe-coenzyme kavithamini B.12, kodwa ingaguqulwa kalula ibe enye yezinye izinhlobo ngumzimba futhi iwuhlobo olumaphakathi lwevithamini eyenzeka kaningi kumetabolism. Ibophezela ikakhulukazi kuma-molecule ezinto zokuhamba zomzimba, ukuze ijikeleze isikhathi eside futhi ngenxa yalokho isetshenziswa yibo bonke B.12-Amafomu anomphumela omuhle kakhulu wedepho.
Kuzo zonke izicubu (imisipha, izitho - ikakhulukazi isibindi), ikakhulukazi i-adenosylcobalamin itholakala. I-Methylcobalamin ne-hydroxocobalamin zitholakala ezingxenyeni ezilinganayo egazini nasemgogodleni. Kokubili i-adenosylcobalamin ne-methylcobalamin ziyadingeka kumaseli, kodwa zingaguqulwa kalula zibe enye kwenye.10
Okufanelekile B12-Isithako esisebenzayo siyingxube!
I-vitamin B efanelekile12-ukulungiselela kuqukethe ingxube ye-methylcobalamin, i-hydroxocobalamin ne-adenosylcobalamin.
I-Cyanocobalamin - okuwukuphela kwevithamini B yokwenziwa12
I-Cyanocobalamin iwuhlobo lokwenziwa lwevithamini B12lokho akwenzeki ngokwemvelo, ngaphandle komkhiqizo ongcolisayo noma wokuqeda ubuthi. Ngakho-ke, umzimba wethu awukwazi ukuwusebenzisa ngokuqondile, kodwa okokuqala kufanele uwuguqule ube yi-coenzymes emibili ye-bioactive i-methylcobalamin ne-adenosylcobalamin, esebenza ngaphansi kwezimo ezijwayelekile ngaphandle kwezinkinga. Kodwa-ke, enye ye-cyanocobalamin engenisiwe ikhishwa ngaphambi kokuthi igaywe.
Kodwa mhlawumbe i-cyanocobalamin inobuthi? Njengoba igama libonisa, i-cyanocobalamin iyinhlanganisela kavithamini B12 neqembu le-cyano. Lokhu kuhlukaniswa emzimbeni futhi ngesikhathi sokusebenza kusabela ngokwengxenye kwenze i-cyanide – into abantu abaningi abazi ukuthi iyi-neurotoxin.« Umuntu uvame ukuzwa ukwesaba ukuthi i-cyanocobalamin inobuthi noma iyingozi. "Kodwa lokho akulona iqiniso ngokuphelele: amanani e-cyanide akhiqizwayo amancane kangangokuthi anomthelela omubi kuphela kubantu abazwela kakhulu kanye nabantu asebevele benokuchayeka okuphezulu kwe-cyanide, njengababhemayo."11 Nokho, kusukela namuhla zonke ezinye izinhlobo B12 njengoba nje i-cyanocobalamin ingathola, kusobala ukuthi uwasebenzise ngokushesha.
Ukunakekela okuphelele kukaNkulunkulu kuzo zonke izikhathi
Emuva embuzweni wokuqala: Ingabe izithasiselo zamavithamini ziphambene nohlelo lukaNkulunkulu?
Ensimini yase-Edene, abantu babephile saka; kwakukhona ukukhethwa okukhulu kokudla okusekelwe ezitshalweni okutholakalayo. Uvithamini B wakho12-Izidingo zingahlangatshezwa ngokuphephile ngokudla kwazo kanye nokukhiqizwa kwemizimba yazo.
UNkulunkulu wabaphatha kanjani abantu abangama-vegan kamuva ngo-B12 ahlinzekelwe - uDaniyeli eBabiloni, u-Israyeli ehlane ... - asazi kahle. U-Ellen White ngokwakhe ukugqugquzele ukudla okungenanyama nobisi nokhilimu aphinde azidle amaqanda, kodwa wathi kuzofika isikhathi lapho imikhiqizo yezilwane izogwenywa kangcono ngenxa yezifo zezilwane. Ngakho-ke naye akazange aswele u-B12 ngokudla kwabo imifino ngaphandle koshizi. Kodwa-ke, wayengakaze abe yi-vegan isikhathi eside futhi wasebenzisa isitoreji sakhe.
Ingabe mhlawumbe kufanele sibuyele ekudleni okunemikhiqizo yezilwane namuhla ukuze sigcine i-B yethu12 ukumboza izidingo »ngokwemvelo«?
Ngifinyelele esiphethweni: kuya ngokuthi uhlala kuphi! Emazweni lapho kunzima noma kungenzeki khona ukuthola i-B12- angathola amalungiselelo futhi agcine nezilwane zakhe ngokwakhe, lokho cishe kungaba yindlela engcono kakhulu.
Kodwa kuthiwani ngezwe lethu lasentshonalanga, lapho yonke into itholakala kukho konke ukucushwa okungenzeka? Kungenzeka yini ukuthi ukunikezwa kwe-B12-Amalungiselelo emhlabeni wethu osentshonalanga nawo ulungiselelo lukaNkulunkulu ngathi nge B12 ingabe? Ikakhulukazi uma uhlala ezweni ngokwakho, lapho izilwane zifa ngezifo ngokushesha nangokwengeziwe? Futhi lapho sazi khona futhi sithola okuningi mayelana nezinzuzo zokudla okusekelwe ezitshalweni? Ingabe impumelelo yesayensi nayo ayisona isipho esivela kuNkulunkulu? Okungenani leso yisiphetho esifike kuso njengomndeni.
Futhi kwenzeka kanjani esikhathini lapho ungasakwazi ukuthenga nokuthengisa?
Kubonakala sengathi kuzo zonke izimo nakuyo yonke indawo, uNkulunkulu unezindlela nezindlela zokusinikeza konke esikudingayo, kungakhathaliseki ukuthi ngemikhiqizo yezilwane emazweni ampofu noma ngamalungiselelo ezwe lethu elicebile. Uma kuze kube manje bekungeyona inkinga ukuthi uNkulunkulu anikeze abantwana Bakhe konke abakudingayo, ingabe kufanele kube inkinga Kuye esikhathini esizayo?
UNkulunkulu uthi, “Ningakhathazeki ngokuphila kwenu, ukuthi niyakudlani, niphuzeni; nomzimba wenu, ukuthi niyakwembathani.« ( Mathewu 6,25:1 ) »Phonsani zonke izinkathazo zenu phezu kwakhe; ngokuba uyanikhathalela.”—5,7 Petru XNUMX:XNUMX.
Ubizo oluya emaphandleni luyisiyalo esibalulekile esivela kuNkulunkulu ngaso sonke isikhathi. Futhi-ke kuyisibusiso esikhulu ukuba ne-B yakho12-Ukuze ukwazi ukugcwalisa isitoreji ngamalungiselelo - okwesikhathi esizayo, kodwa futhi nempilo yethu yamanje. Kodwa ngesikhathi esifanayo singakwazi: Lowo owasidala uyakwazi esikudingayo futhi uyosinika lapho sikudinga.
Imibhalo eminingi ngesihloko:
Ukuzihlangula: Izithako zokudla azifaki esikhundleni sokudla okunempilo, okunempilo nokuhlukahlukene kanye nendlela yokuphila. Abayithathi indawo yokuya kudokotela noma kumelaphi kanye nezeluleko zabo kanye nokuxilongwa. Okuqukethwe okunikezwe kulezi zihloko akukwazi futhi akufanele kusetshenziselwe ukuxilonga okuzimele kanye/noma ukukhetha okuzimele nokusebenzisa, ukuguqulwa noma ukuyekiswa kwanoma yimuphi umuthi, omunye umkhiqizo wokunakekelwa kwezempilo noma inqubo yokwelapha. Sicela uxhumane nodokotela noma usokhemisi. Izihloko zakhiwe ngokunakekelwa okukhulu kakhulu. Noma kunjalo, asithathi cala ngokuphelela, ukulunga, ukunemba kanye nokugcina isikhathi kwakho konke okuqukethwe noma amawebhusayithi asetshenziswa njengemithombo.
umthombo: www.vitaminb12.de
- - -
1 www.vitaminb12.de/lebensmittel
2 ibid
3 www.vitaminb12.de/lebensmittel
4 www.vitaminb12.de/dosierung
5 www.vitaminb12.de/dosierung
6 ibid
7 www.vitaminb12.de/dosierung
8 www.vitaminb12.de/lack/urintest
9 www.vitaminb12.de/ Formen
10 www.vitaminb12.de/ Formen
11 www.vitaminb12.de/cyanocobalamin
Shiya amazwana