Tsis zoo li lwm cov vitamins B, vitamin B12 tsis muaj nyob rau hauv cov nroj tsuag thiab yog tsim los ntawm cov kab mob nkaus xwb yog cob alt mov txaus. Yog li ntawd, cov mis nyuj cia siab rau synthesis ntawm cov vitamin los ntawm cov kab mob uas muaj nyob rau hauv rumen los npog lawv cov kev cai.
Puas yog nyuj pub mis B12 ntxiv?
Yog li ruminants tsis xav tau cov khoom noj uas muaj vitamin B12, tab sis cob alt. Qhov kev xav tau ntawm cob alt ntawm ruminants yog qhov xav tau cob alt ntawm rumen micro-organisms, uas suav nrog nws rau hauv vitamin B12 (McDowell 2003).
Puas yog tsiaj ua liaj ua teb ntxiv nrog B12?
Vitamin B12 yog tsim los ntawm cov kab mob, tsis yog tsiaj lossis nroj tsuag. Tsiaj txhu, suav nrog tib neeg, yuav tsum tau txais nws ncaj qha lossis ncaj qha los ntawm cov kab mob. Cov tsiaj ua liaj ua teb tau txais B12 los ntawm noj cov khoom noj muaj zog (ntxiv) pub, raug cov kab mob hauv cov quav thiab haus dej tsis kho (tsis muaj paug).
Cov khoom noj dab tsi ntxiv nrog B12?
Txhawm rau nce cov vitamin B12 hauv koj cov zaub mov, noj ntau cov zaub mov uas muaj nws, xws li:
- Ntses thiab plhaub ntses xws li trout, salmon, tuna ntses, thiab clams.
- noj tshais cereal.
- mis nyuj muaj roj tsawg, yogurt, thiab cheese.
- Eggs.
Cov khoom noj mis twg muaj B12 siab tshaj?
mis nyuj thiab khoom noj siv mis xws li yogurt thiab cheeseyog qhov zoo ntawm cov protein thiab ntau cov vitamins thiab minerals, suav nrog vitamin B12. Ib khob (240 ml) ntawm tag nrho cov mis nyuj muab 46% ntawm DV rau vitamin B12 (30). Cheese kuj yog ib qho chaw nplua nuj ntawm vitamin B12.
