{"id":4041,"date":"2022-06-08T11:12:12","date_gmt":"2022-06-08T08:12:12","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=4041"},"modified":"2024-04-26T11:38:01","modified_gmt":"2024-04-26T08:38:01","slug":"vitamins-b12","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/vitamins-b12\/","title":{"rendered":"B12 vitam\u012bna defic\u012bts izraisa nogurumu"},"content":{"rendered":"<p style=\"font-weight: 400;\"><strong><span style=\"font-size: 18px;\">Da\u017ek\u0101rt justies vair\u0101k vai maz\u0101k noguru\u0161am ir norm\u0101la dz\u012bves sast\u0101vda\u013ca. Kur\u0161 gan no mums nenogurst? Tom\u0113r, ja nogurums k\u013c\u016bst par past\u0101v\u012bgu pavadoni, ir j\u0101izp\u0113ta t\u0101 c\u0113lonis. Viens no iesp\u0113jamiem c\u0113lo\u0146iem var b\u016bt an\u0113mija, ko izraisa B12 vitam\u012bna jeb kobalam\u012bna defic\u012bts.<\/span><\/strong><\/p>\n<h2>B12 vitam\u012bna defic\u012bts un t\u0101 noz\u012bme<\/h2>\n<p style=\"font-weight: 400;\">B12 vitam\u012bnam ir svar\u012bga loma sarkano asins\u0137ermen\u012b\u0161u veido\u0161an\u0101. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7400011\/\">Zems B12 vitam\u012bna l\u012bmenis<\/a> kav\u0113 sarkano asins \u0161\u016bnu veido\u0161anos un att\u012bst\u012bbu. Norm\u0101las sarkan\u0101s asins \u0161\u016bnas ir mazas un apa\u013cas. Kobalam\u012bna jeb B12 vitam\u012bna defic\u012bta gad\u012bjum\u0101 sarkan\u0101s asins \u0161\u016bnas k\u013c\u016bst lielas un ov\u0101las. L\u012bdz ar to ar\u012b nosaukums megaloblastisk\u0101 an\u0113mija. Tie\u0161i izm\u0113rs un neregul\u0101r\u0101 forma kav\u0113 sarkano asins \u0161\u016bnu darb\u012bbu un izraisa an\u0113miju.<\/p>\n<p style=\"font-weight: 400;\">Ar an\u0113miju jums nav pietiekami daudz sarkano asins \u0161\u016bnu, lai transport\u0113tu sk\u0101bekli uz j\u016bsu dz\u012bv\u012bbai svar\u012bgiem org\u0101niem, kas izraisa nogurumu un v\u0101jumu.<\/p>\n<h3>B12 vitam\u012bna nepiecie\u0161am\u012bba gr\u016btniec\u0113m<\/h3>\n<p style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-4153\" src=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2022\/06\/b12-vitamiin-raseduse-ajal-1-300x214.jpg\" alt=\"B12 vitam\u012bns gr\u016btniec\u012bbas laik\u0101 - gr\u016btnieces v\u0113ders un rokas\" width=\"300\" height=\"214\" srcset=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2022\/06\/b12-vitamiin-raseduse-ajal-1-300x214.jpg 300w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2022\/06\/b12-vitamiin-raseduse-ajal-1-768x547.jpg 768w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2022\/06\/b12-vitamiin-raseduse-ajal-1.jpg 1500w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Pietiekams B12 vitam\u012bna daudzums ir svar\u012bgs ar\u012b gr\u016btniec\u0113m. P\u0113t\u012bjumi liecina, ka aug\u013ca smadzen\u0113m un nervu sist\u0113mai norm\u0101lai att\u012bst\u012bbai ir nepiecie\u0161ams pietiekams daudzums B12 vitam\u012bna. \u012apa\u0161i gr\u016btniec\u012bbas s\u0101kum\u0101, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18709885\/\">kobalam\u012bna defic\u012bts<\/a> var palielin\u0101t iedzimtu defektu iesp\u0113jam\u012bbu. Turkl\u0101t B12 vitam\u012bna defic\u012bts gr\u016btniec\u012bbas laik\u0101 var izrais\u012bt ar\u012b priek\u0161laic\u012bgas dzemd\u012bbas un spont\u0101no abortu.<\/p>\n<p style=\"font-weight: 400;\">Vismaz viens <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4161975\/\">p\u0113t\u012bjum\u0101 B12 vitam\u012bns bija<\/a> Sieviet\u0113m ar B12 vitam\u012bna defic\u012btu (zem 250 mg\/dl) bija tr\u012bs reizes liel\u0101ka iesp\u0113ja piedzimt b\u0113rnam ar iedzimtiem defektiem nek\u0101 sieviet\u0113m ar atbilsto\u0161u l\u012bmeni (virs 400 mg\/dl). T\u0101m, kur\u0101m B12 vitam\u012bna l\u012bmenis bija zem 150 mg\/dl, izredzes palielin\u0101j\u0101s piecas reizes.<\/p>\n<h3>B12 vitam\u012bns un kaulu zudums<\/h3>\n<p style=\"font-weight: 400;\">Daudzi vec\u0101ka gadag\u0101juma pieaugu\u0161ie cie\u0161 no kaulu retin\u0101\u0161anas jeb osteoporozes. Iesp\u0113jams, past\u0101v saikne starp zemu B12 vitam\u012bna l\u012bmeni un \u0161o baism\u012bgo slim\u012bbu. P\u0113t\u012bjum\u0101, kur\u0101 piedal\u012bj\u0101s 2500 pieaugu\u0161o, tika atkl\u0101ts, ka <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15619681\/\">ar zemu B12 l\u012bmeni<\/a> cilv\u0113kiem bija ar\u012b zem\u0101ks par norm\u0101lu kaulu bl\u012bvums.<\/p>\n<p style=\"font-weight: 400;\">Ir ar\u012b vair\u0101ki citi p\u0113t\u012bjumi, kas par\u0101da saikni <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15001613\/\">starp zemu B12 vitam\u012bna l\u012bmeni un kaulu zudumu<\/a>\u012apa\u0161i <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12612156\/\">tas attiecas uz sieviet\u0113m<\/a>kuri \u0161aj\u0101 zi\u0146\u0101 ir pak\u013cauti riskam.<\/p>\n<h3>B-12 vitam\u012bna rezerves organism\u0101<\/h3>\n<p style=\"font-weight: 400;\">Par laimi, m\u016bsu \u0137ermenim ir ar\u012b noteikta vitam\u012bnu rezerve. <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s12603-010-0280-x\">B12 vitam\u012bna pieg\u0101de<\/a> ir aptuveni 2\u20135 mg, un liel\u0101k\u0101 da\u013ca no t\u0101 atrodas akn\u0101s. <a href=\"https:\/\/www.cabdirect.org\/cabdirect\/abstract\/19661406699\">Tas aiz\u0146em apm\u0113ram 0,1 % dien\u0101.<\/a>, t\u0101tad, ja k\u0101d\u0101 br\u012bd\u012b m\u0113s vairs visp\u0101r nesa\u0146emsim \u0161o vitam\u012bnu, rezerves pietiks vair\u0101kiem gadiem. B12 <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s12603-010-0280-x\">kl\u012bniskie simptomi<\/a> parasti att\u012bst\u0101s tikai p\u0113c gadiem ilgas nepietiekamas lieto\u0161anas vai samazin\u0101tas absorbcijas.<\/p>\n<p style=\"font-weight: 400;\">Tas, protams, nenoz\u012bm\u0113, ka mums vajadz\u0113tu b\u016bt bezr\u016bp\u012bgiem \u0161aj\u0101 jaut\u0101jum\u0101. Dr\u012bz\u0101k t\u0101 ir svar\u012bga inform\u0101cija jaunajiem veg\u0101niem, jo p\u0113c atteik\u0161an\u0101s no dz\u012bvnieku izcelsmes p\u0101rtikas, pateicoties rezerv\u0113m, B12 vitam\u012bna l\u012bmenis organism\u0101 var saglab\u0101ties normas robe\u017e\u0101s vair\u0101kus gadus. P\u0113t\u012bjumi liecina, ka <a href=\"https:\/\/www.nature.com\/articles\/1600967\">ve\u0123et\u0101rietis<\/a> un jo \u012bpa\u0161i <a href=\"https:\/\/academic.oup.com\/ajcn\/article-abstract\/76\/1\/100\/4689466\">veg\u0101ns<\/a> \u0160aj\u0101 gad\u012bjum\u0101 B12 vitam\u012bna l\u012bmenis ir zem\u0101ks par vid\u0113jo.<\/p>\n<h2>B12 vitam\u012bna avoti<\/h2>\n<p style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-4154\" src=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2022\/06\/b12-vitamiini-allikad-1-300x250.jpg\" alt=\"B12 vitam\u012bna avoti - past\u0113te\" width=\"300\" height=\"250\" srcset=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2022\/06\/b12-vitamiini-allikad-1-300x250.jpg 300w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2022\/06\/b12-vitamiini-allikad-1-768x639.jpg 768w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2022\/06\/b12-vitamiini-allikad-1.jpg 1500w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Tipisk\u0101 uztur\u0101 galvenie B12 vitam\u012bna avoti ir ga\u013ca, aknas un zivis. Starp dz\u012bvnieku izcelsmes produktiem uzticami avoti ir raugs, ar B12 bag\u0101tin\u0101ti produkti un uztura bag\u0101tin\u0101t\u0101ji. J\u016bras a\u013c\u0123es un a\u013c\u0123es ar\u012b satur akt\u012bvus un neakt\u012bvus B12 savienojumus, ta\u010du t\u0101s parasti netiek uzskat\u012btas par <a href=\"https:\/\/pubs.acs.org\/doi\/abs\/10.1021\/jf401545z\">\u012bpa\u0161i uzticami avoti<\/a>.<\/p>\n<h3>B12 vitam\u012bns veg\u0101niem<\/h3>\n<p style=\"font-weight: 400;\">Igaunijas Veg\u0101nu biedr\u012bba sav\u0101 t\u012bmek\u013ca vietn\u0113 vegan.ee ir public\u0113jusi <a href=\"https:\/\/vegan.ee\/soomine-elustiil\/toitumisinfo\/olulisemad-toitained\/vitamiin-b12\/\">Kop\u012bga v\u0113stule par B12 vitam\u012bnu<\/a>, ko ir apstiprin\u0101ju\u0161as vair\u0101kas veg\u0101nu organiz\u0101cijas un vesel\u012bbas eksperti. Fakts, ka B12 vitam\u012bns zin\u0101m\u0101 m\u0113r\u0101 ir atrodams ar\u012b augsn\u0113 un augos, k\u0101 zi\u0146ots, ir licis da\u017eiem veg\u0101niem uzskat\u012bt, ka B12 vitam\u012bns veg\u0101niem nav svar\u012bgs jaut\u0101jums. Piem\u0113roti nedz\u012bvnieku izcelsmes avoti, ko bie\u017ei pied\u0101v\u0101, ir spirul\u012bna, nori, tempehs, mie\u017eu z\u0101le utt. Kop\u012bgaj\u0101 v\u0113stul\u0113 veg\u0101ni tiek br\u012bdin\u0101ti: \u201c\u0160\u0101di apgalvojumi nav iztur\u0113ju\u0161i laika p\u0101rbaudi. Vair\u0101k nek\u0101 60 gadu ilga veg\u0101nu test\u0113\u0161ana ir pier\u0101d\u012bjusi, ka tikai ar B12 bag\u0101tin\u0101ti p\u0101rtikas produkti un B12 uztura bag\u0101tin\u0101t\u0101ji ir uzticami B12 avoti, kas var atbalst\u012bt optim\u0101lu vesel\u012bbu.\u201d<\/p>\n<h3>B12 vitam\u012bns p\u0101rtik\u0101<\/h3>\n<p style=\"font-weight: 400;\"><strong>Bag\u0101t\u012bgi avoti (vair\u0101k nek\u0101 0,6 \u03bcg\/100 g)<\/strong><\/p>\n<ul>\n<li>v\u0101r\u012btas liellopa aknas (150 \u03bcg),<\/li>\n<li>liellopu aknu past\u0113te (66 \u03bcg),<\/li>\n<li>aromatiz\u0113ts raugs, BonSoya (44 \u03bcg),<\/li>\n<li>v\u0101r\u012btas broileru aknas (43 \u03bcg),<\/li>\n<li>meln\u0101s un sarkan\u0101s zivju ikri (20 \u03bcg)<\/li>\n<li>konserv\u0113tas mencu aknas (16 \u03bcg),<\/li>\n<li>s\u0101l\u012btas si\u013c\u0137es (15 \u03bcg),<\/li>\n<li>si\u013c\u0137es, sard\u012bnes, an\u0161ovi (12 \u03bcg),<\/li>\n<li>pikant\u0101s br\u0113tli\u0146as (11 \u03bcg),<\/li>\n<li>v\u0101r\u012btas zivis,<\/li>\n<li>termiski apstr\u0101d\u0101ta liellopu ga\u013ca, c\u016bkga\u013ca un m\u0101jputnu ga\u013ca,<\/li>\n<li>v\u0101r\u012bta ola,<\/li>\n<li>liel\u0101k\u0101 da\u013ca sieru.<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\"><strong>Labi avoti (0,3\u20130,6 \u03bcg\/100 g)<\/strong><\/p>\n<ul>\n<li>biezpiens (1 \u03bcg),<\/li>\n<li>biezpiens (0,46\u20130,86 \u03bcg),<\/li>\n<li>piens (0,4 \u03bcg).<\/li>\n<\/ul>\n<h3>B12 vitam\u012bna ikdienas uz\u0146em\u0161ana un p\u0101rm\u0113r\u012bga lieto\u0161ana<\/h3>\n<p style=\"font-weight: 400;\">B12 vitam\u012bns vid\u0113ji <a href=\"https:\/\/academic.oup.com\/ajcn\/article-abstract\/48\/3\/852\/4716470\">pieaugu\u0161ajiem<\/a> ir 0,7 \u03bcg dien\u0101. Ja to kori\u0123\u0113, \u0146emot v\u0113r\u0101 absorbcijas zudumus (50%), ieg\u016bstam vid\u0113jo nepiecie\u0161am\u012bbu 1,4 \u03bcg dien\u0101. Minim\u0101l\u0101 dienas deva, kas nepiecie\u0161ama an\u0113mijas profilaksei, ir 1 \u03bcg. T\u0101 k\u0101 B12 vitam\u012bns lab\u0101k uzs\u016bcas neliel\u0101 daudzum\u0101, j\u0101atz\u012bm\u0113, ka jo ret\u0101k tas tiek pat\u0113r\u0113ts, jo liel\u0101kam daudzumam j\u0101b\u016bt.<\/p>\n<p style=\"font-weight: 400;\">Piem\u0113ram, t\u0101 iesaka <a href=\"https:\/\/vegan.ee\/soomine-elustiil\/toitumisinfo\/olulisemad-toitained\/vitamiin-b12\/\">vegan.ee<\/a> \u0161\u0101das iesp\u0113jas veg\u0101niem:<\/p>\n<ul>\n<li>\u0113st p\u0101rtikas produktus, kas bag\u0101tin\u0101ti ar B12 vitam\u012bnu, 2\u20133 reizes dien\u0101, lai dienas deva b\u016btu vismaz 3 \u03bcg, vai<\/li>\n<li>lietot ikdienas uztura bag\u0101tin\u0101t\u0101ju, kas satur vismaz 10 \u03bcg B12 vitam\u012bna, vai<\/li>\n<li>Lietojiet ikned\u0113\u013cas uztura bag\u0101tin\u0101t\u0101ju, kas satur vismaz 2000 \u03bcg B12 vitam\u012bna.<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">Par laimi, nav nov\u0113rota p\u0101rm\u0113r\u012bga B12 vitam\u012bna pat\u0113ri\u0146a negat\u012bva ietekme, un nav noteikts maksim\u0101lais uz\u0146em\u0161anas daudzums.<\/p>\n<p>B12 vitam\u012bnu var ieg\u0101d\u0101ties aptiek\u0101 kapsulu, table\u0161u un pilienu veid\u0101.<\/p>","protected":false},"excerpt":{"rendered":"<p>Vahel v\u00e4hem v\u00f5i rohkem v\u00e4simust tunda on elu normaalne osa. Kes meist ei v\u00e4siks? Kui aga v\u00e4simusest saab pidev saatja, tuleb uurida, mis seda p\u00f5hjustab. \u00dcks v\u00f5imalik p\u00f5hjus v\u00f5ib olla vitamiini B12 ehk kobalamiini puudusest tulenev aneemia. B12-vitamiini puudus ja&hellip;<\/p>","protected":false},"author":64,"featured_media":4043,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[189,93,187],"tags":[117,119,118],"class_list":["post-4041","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-toidulisandid","category-toitumine","category-vitamiinid","tag-aneemia","tag-luude-horenemine","tag-vasimus","entry","has-media"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>B12-vitamiini puudus ja selle m\u00f5ju organismile - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"B12-vitamiini puuduse s\u00fcmptomid ja tagaj\u00e4rjed? Millised on p\u00f5hilised B12-vitamiini allikad? B12-vitamiini puuduse m\u00f5ju naistele! 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