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Vithamine B12 e bohlokoa haholo bakeng sa ts'ebetso ea 'mele, e hlokahalang ho hlahisa lisele tse khubelu tsa mali le ho boloka tšebetso e tloaelehileng ea boko. Vithamine B12 e fumanoa ka nama, lebese le lihlahisoa tsa lijo tsa leoatleng. Ts'ebeliso e sa tloaelehang ea vithamine B12 e ka tlisa khaello 'meleng. Bakeng sa bao e seng limela, ho bonolo ho fumana vithamine B12, empa ho batho ba jang nama, ho thata ho fumana vithamine ena.
Vithamine B12 e bapala karolo ea bohlokoa ts'ebetsong ea lisele tse khubelu tsa mali. E boetse e thusa ho metabolism ea sele e tloaelehileng mme mesebetsi ea rona ea boko e its'etleha haholo ho vithamine B12. Ho haella ha vithamine B12 ena ho etsahala ha 'mele oa hau o se na vithamine ena e lekaneng ho etsa lisele tse khubelu tsa mali.
Ho haella ha vithamine ena ho etsahala hape ha o sa fumane lijo tse lekaneng lijong tsa hau. Motho ea haelloang ke vithamine ena o na le monyetla oa ho ba le mafu a sa foleng joalo ka bofokoli ba mesifa, mathata a methapo, mokhathala, ho hloka takatso ea lijo, mohopolo o fosahetseng le phokolo ea mali. Kahoo, ho fumana molemo ka ho fetisisa ho vithamine ena, ho bohlokoa ho kenyelletsa lijo tse 10 tsa batho ba sa jeng nama tse nang le vithamine B12 e ngata.
1. Cheese
Cheese ke e 'ngoe ea mehloli e kaholimo ea vithamine B12. Mofuta o fapaneng oa chisi o ka kenyelletsoa joalo ka mozzarella, swiss le parmesan. Bacteria e hlahisa vithamine B12 le chisi e entsoe ka thuso ea libaktheria, e e etsang mohloli o motle oa vithamine B12 bakeng sa meroho.
2. Lebese
Lebese ke sehlahisoa se seng sa bohlokoa sa lebese se hlokahalang bakeng sa khalsiamo. Lebese le lona ke mohloli o moholo oa vithamine B12. 250 ml ea lebese e ka kenyelletsa 1.2-1.4 mcg ea vithamine B12. Kahoo, qala ho noa lebese letsatsi le leng le le leng ho qoba khaello ena ea vithamine.
3. Lekhahla
Haeba u rata ho ba le lekhopho, kenyelletsa sehlahisoa sena sa lebese khafetsa lijong tsa hau tsa letsatsi le letsatsi. Curd e na le vithamine B12 e phahameng haholo 'me e ntle le bakeng sa mathata a silang lijo. O ka ba le curd ka litholoana kapa o ka e fumana e le lijo tse theolelang.
4. Whey phofo
Phofo ea Whey e tloaetse ho bitsoa phofo ea protheine, e sebelisoang ho aha 'mele. Hape, phofo ea Whey ke mohloli o motle oa vithamine B12 'me e sebelisoa haholo e le tlatsetso ea bophelo bo botle bakeng sa ho ikoetlisa.
5. Li-mushroom
Li-mushroom ke lijo tse matlafatsang tse nang le livithamini le liminerale tse fapaneng. Haeba u na le khaello ea vithamine B12, kenyelletsa li-mushroom lijong tsa hau. Kenyelletsa li-mushroom ha u pheha lijo tsa motšehare kapa tsa mantsiboea ho fihlela litlhoko tsa hau tsa letsatsi le letsatsi tsa vithamine B12.
Mabaka a 8 a ho ja li-mushroom
6. Ke Lihlahisoa
Batho ba sa mamellaneng le lactose ba ka ja lebese la soya. E na le lik'hilojule tse tlase ebile e na le vithamine B12 e phahameng. Li-soya le tsona ke mehloli e metle ea vithamine B12 ka lebaka la liprotheine tse enneng.
7. Lijo-thollo
Bakeng sa phepelo ea letsatsi le letsatsi ea vithamine B12, ja lijo-thollo tsa hoseng. Lijo-thollo tse matlafalitsoeng ke mehloli e mengata ea vithamine B12 hape e na le melemo e mengata ea bophelo bo botle. U ka ja lijo-thollo tse matlafalitsoeng ka lebese kapa lebese la soya tse ka thusang batho ba jang limela ho fumana vithamine B12 e lekaneng.
8. Lebese la Kokonate
Lebese la coconut le ka u thusa ho fihlela litlhoko tsa hau tsa letsatsi le letsatsi tsa vithamine B12. Lebese la coconut le ntlafalitsoe ka vithamine B12, ka hona ke mohloli oa tlhaho oa vegans. Senoelo se le seng feela sa lebese la coconut se na le liphesente tse 50 tsa tlhahiso ea hau ea letsatsi le letsatsi ea vithamine B12.
9. Lebese la Almonde
Haeba u rata ho noa lebese la almonde, qala ho sula tse ling tsa tsona khafetsa. Lebese la almonde le na le lik'hilojule tse tlase ebile le na le vithamine B12. Ke mokhoa o mong o motle oa lebese la khomo hape.
Lebese la Almonde: Na le Phetse Hantle Kapa le Kotsi?
10. Ice Cream
Hoo e batlang e le motho e mong le e mong o rata ice cream ho tloha ho bana ho ea ho batho ba baholo. Haeba ho na le khaello ea vithamine B12 'meleng oa hau, khaotsa ho tšoenyeha' me u qale ho ja ice cream eo ue ratang. E, ice cream le eona ke mohloli o moholo oa vithamine B12.
