B12 Eksikliği Nasıl Anlaşılır? B12 Hangi Besinlerde Bulunur?B12 vitamin eksikligi ciddi bir hastalık mıdır? ?Besin değerleri nasil yok olur?
B12 Eksikliği Nasıl Anlaşılır? B12 Hangi Besinlerde Bulunur?B12 vitamin eksikligi ciddi bir hastalık mıdır? ?Besin değerleri nasil yok olur
Öncelikle şunu belirtmeliyiz ki B12 vitamini suda eriyen vitaminlerdendir.
1-Çok üşüyorsanız, Yorgunluktan ya da Halsizlikten yakınıyorsanız,Unutkanlık ,Sinir hasarı ,El ve Ayaklarda uyuşma,Duygusal olarak çok bunaldıysanız, Konsantrasyon güçlüğü yaşıyorsanız, Baş dönmesi, dengesizlik gibi sorunlar yaşıyorsanız ve hatta Depresyon tedavisi görecek kadar hayatla bağlarınız koptuysa bu tür can sıkıcı sorunların B 12 vitamin eksikliğinden kaynaklanabileceğini biliyormuydunuz!!
2- B12 hangi yiyeceklerde var?
Süt ve süt ürünleri. Süt, yoğurt ve kefir. Yumurta. Tavuk, kaz ve ördek yumurtaları. Ciğer. Dana, kuzu, koyun ancak özellikle kuzu ciğeri B12 vitamini açısından zengindir. Kabuklu deniz ürünleri. İstiridye, midye, yengeç, ıstakoz. Balık. Kırmızı et.
3- Sonuç olarak unutkanlık, dikkat dağınıklığı, halsizlik ve ileride karşılaşılabilecek daha ciddi problemlerin engellenmesi için B12'den zengin besinlerin ihmal edilmemesi ve 6 ayda 1 mutlaka B12 düzeyinin ölçülmesi yararlı olacaktır.14 yaşından büyük olanlar için günde 2.4 mcg B12 alınmalıdır. Hamilelik döneminde 2.6 mcg ve emzirme döneminde bu miktar 2.8 mcg olmalıdır.
4- Besinlerin saklanması ve pişirilmesi sırasında da vitamin eksikliği görülebilir. Örneğin; ızgara ette yüksek ısı ve et suyunun damlaması ile; sütte pastörize ve kaynama işlemlerinde; balığın pişirildikten sonra suyunun dökülmesiyle B12 vitamininin etkinliği oldukça azalır. Asit, alkali ve ısıya karşı dayanıksızdır. Kaynatma süresinin uzaması ve derecesinin yükselmesi, B12 vitamininin kaybını artırır. Karaciğerin suda haşlandıktan sonra suyunun dökülmesi, balık haşlandıktan sonra suyunun dökülmesi, yine B12 vitamini kaybını artıran sebepler arasındadır. Etler ızgara yapılırken, sıcaklık ve damlayan suyla B12 vitamininin yüzde 30’u, nemli sıcaklıktaysa yüzde 10-20’sinin kaybolduğu bilinmektedir.
B12 hangi yiyeceklerde var?
Süt ve süt ürünleri. Süt, yoğurt ve kefir.
Yumurta. Tavuk, kaz ve ördek yumurtaları.
Ciğer. Dana, kuzu, koyun ancak özellikle kuzu ciğeri B12 vitamini açısından zengindir.
Kabuklu deniz ürünleri. İstiridye, midye, yengeç, ıstakoz.
Balık. ...
Kırmızı et.
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